QTDDTOT

>Dat nipple placement

If I am doing upper body on whatever day. And as I get through my sets and workouts. The more workouts I do the less reps are expected right?

>>42270445
how to use magic for the ultimate non-natty gains?

>>42270902
lmao

don't make a routine as a beginner

File: what.gif (2MB, 500x384px) Image search: [Google]

2MB, 500x384px

>>42270902

why the fuck does that manlet have tits

hes legit bosomy

Is dumbell bench classed as a compound?

>>42270989
>>42270982

Ok. But the question wasn't answered.. Eventually the muscles should feel fatigue. And I wouldn't be able to do as much. Right?

>>42271389
answer this question

should a guy who is just starting to learn cooking write his own cookbook or follow an already written one?

>>42270445
What the fuck is wrong with his pecs? I can't even imagine how demotivating it must be to have genes that bad

File: 1500354422432.png (62KB, 250x250px) Image search: [Google]

62KB, 250x250px

Just started PPL what is the optimal amount of training per week? (3x 4x 5x 7x) Main focus is upperbody and trying to stay at a low bf%

Lardplanet here. My lifts are going up, my clothes feel better, I feel more fit, and people say I look better but the scale isn't moving. Anybody have a similar experience?

File: fallingdown.jpg (164KB, 630x1200px) Image search: [Google]

164KB, 630x1200px

>Be early 30's
>Work a corporate job behind a desk for nearly a decade
>Try to go lift
>Have absolutely garbage flexibility; can't squat, can't dead-lift
>Worried that I might have already damaged my lower back and knees through everyday bullshit
>Not really sure what to do

Is it better to do compound lifts with light weights and poor form until I get more accustomed to it?

Should I try calisthenics? Should I just break the bank and go hire a personal trainer? How do I know if they're actually good at their shit?

Starting stretch programs? Should they be done on their own or as a part of a weight routine?

How do I fix my scoliosis lads

File: 1495281596015.jpg (355KB, 1168x1250px) Image search: [Google]

355KB, 1168x1250px

>>42272118
I do this everyday. Have seen some improvements

>>42271389
I'll weigh in here. If you're actually serious about weight training then google practical programming and read it. I found a pdf within 5 mins. Once you have a solid knowledge base, then follow someone else's routine. An established routine.

Anything else is setting yourself up for failure and shows that you didn't actually want to make progress, you just wanted to fuck around and claim that you lift.

File: 1387980537353.jpg (68KB, 500x500px) Image search: [Google]

68KB, 500x500px

Redpill me on Waist trimmers: do they work when combined with dieting and exercise or nah?

Am I going to run into any trouble if I'm drinking ~160oz of water a day? I don't sweat much at all, but my salt intake is pretty high.

WHAT THE FUCK IS A SIP?

WHAT THE FUCK IS A BRAP/BRAPHOG?

>>42272129
I have the same problem. I can bench 265 and can't even deadlift 2 plates

>>42273093
No, retard.

>>42273586
Sip is the Monster Energy Ultra Zero (its ok pre workout)
a BRRRAAAAPPP is the noise that fit girls with yummy bums make when they fart.

I started doing OHPs this week, and I'm already experiencing DOMS on my shoulders. Any ideas to help keep the pain to a minimum?

So I started doing pushups recently but now everytime I do them my elbow pops. And I dont mean that it only makes a *pop* sound. After I'm done with my sets and I bent my arm while holding my elbow I can actually feel my elbows popping.

Is this normal or is this more sirious?

>>42273069
Thank you for an actual answer that's not dumb shit. Thank you. Lol

Need to cut, hit a new weight of 225 at 5ft11.

Told myself i would cut when i hit 3plate bench, just hit 127.5kg but im like 20% bf now, should i just take a small break and drop 5kg of fat.

>>42273994
Holy shit how fat are you? I'm 215 at 6'2 And look like a fat sack of cheap without my shirt on

>>42274024
Meh kinda fat, i dont look fat in clothes i just dont have abs.

>>42273983
No prob man. I wasted YEARS of my life because I was afflicted with fuckarounditis. A serious program and CONSISTENCY are the only ways to make gains unless you've got great genetics or roid.

>>42270445
I can see my heart beating throughout my upper body, is this normal or do i need to pack on a few pounds?

I have a home gym and I currently do a circuit rotation through all my different lifts and exercises. Is this optimal, since I'm letting muscles rest for a short period before doing the next set of a particular exercise, or is it better to, say, bench one set, wait a minute, do the next set, etc.?

>>42274442
Do you by chance know of anything for bodyweight and rings? That's all I got. No weights.

File: Screenshot_20170725-223117.png (4MB, 1080x1920px) Image search: [Google]

4MB, 1080x1920px

>>42275265
Funny enough I've been doing rings for the last couple of weeks since I got kicked out of the gym. There's the chris sommers gymnastics bodies, but that's aimed at gymnasts. There's also the antranik rings program, which is good.

Personally I've just been repping out pullups, dips, and other stuff because I want to get a workout in. Not really interested in learning any moves past basic levers.

>>42271389
No not actually. Especially not for a beginner. Being fatigued =/= feeling fatigued. You don't know how to recruit your muscles properly, you don't know how to make a good mind muscle connection. For now you're not going to always get a good pump, and you're not always going to feel like you worked x muscle into oblivion because you don't even know how to engage them properly in the lifts. You need to learn what you're doing. Hence people telling you to find a program and stick with it while youre learning. I'd wager you probably don't even know what your actual working sets are yet, let alone how much of each you should be doing. That's what programs are for. They tell you how much weight to add and have progression structures so you dont have to wonder if you're doing too much or not enough. They have guidelines to let you know if you need more or less weight or reps, or accessory work. So find a program kid.

>>42271066
yes
>>42271415
PPLx repeat
>>42272118
stick with it and be patient. light weights with perfect form. increase weight so long as you maintain perfect form. 15 minutes of stretching 3-4 times a week should loosen you up in 1-2 months.
>>42273484
probably not, but why?
>>42273948
cardio and stretching

>>42275171
Circuit training is shit. Isolate a muscle group, work it into the ground, then move on to the next one.

File: IMG_0222.jpg (115KB, 736x957px) Image search: [Google]

115KB, 736x957px

How would I train in order to look like this?

>>42275532
Swimming and nothing else

>>42270445
what a ridiculous question
if you want to grow, you need to eat in a surplus
if you eat in a surplus, you're going to gain weight there is no way around it

>>42275543
Complete noobs can grow muscle and lose fat at the same time, but only for a few months.

File: 1500841436311.jpg (102KB, 960x1280px) Image search: [Google]

102KB, 960x1280px

>>42270445
Daily reminder that doesn't matter how much you work out you're still a midget and girls won't date you cause you're shorter

>>42275392
I've been looking for the Chris sommers thing for a while now. I don't have any luck with torrents since I'm on 4g. I've seen the chart. I don't need the whole thing right? Just the Foundations chart.

How do I make my upper arms grow thicker?
Like bicep/tricep isolation make them thicker but not wider.
I want BIG arms

>>42275459
Thanks for the input bro. Sadly I'm doing all bodyweight exercises. So adding weight isn't really a thing I can do just yet. Rings, resistance band. That's all I have at the moment. So all of my workouts and sets. Have all been based around 20 reps generally. Then after wards I'll raise the number and try adding variations to them. That's over time though. So once I get to (30 for instance). I'll start on wall push ups instead of regular ones or pseudo planche push ups. I would normally bring all this up within BWG but never have gotten any good answers from them. So thanks to you as well bro2.

>>42270445
Eating lots of fiber gives me gas. Should I just keep eating fiber until my body adjusts to a high fiber diet? I need oatz.

>>42275618
hey isn't this the gorilla from ghostbusters and snl?

>>42276215
Fiber will always give you gas. You won't adjust to it.

>>42276233
Ye

Im hungry and 300 calories on deficit, what should i eat to not go over it.

>>42276441
Celery
Keep a mound of celery in your house when you're cutting.
You can eat as much as that shit as you want.

If you don't want to eat it, then you're not really hungry. You're just wanting sugary pleasure.

>>42272118
Take yoga classes, they're amazing for flexibility.

Are dark circle a sign of unhealthiness? I have deep dark circles under my eyes and I am 21.

Started lifting again after being halfway fit before but quitting and doing nothing for over 6 months. Every time I've squatted now, I get this pain in my right knee. This had never to me lifting before, should I just push through it and wait for my legs to get into some modicum of shape again, or is it something I should be concerned about?

>>42276448

i ate a turkey sausage, fuck your celery nigga.

Is it bad that my lower back pops on every rep of crunchies?

>>42275392
Why did you get kicked out?

>>42276706
More often than not pain like that is your body's way of telling you that you're fucking something up. It could be something as simple as you having increased your workload too rapidly over a short period of time, but it could also be that you're not moving properly or you're too tight somewhere.
Where does it hurt?

>>42276693
Means you have shitty sleep, which is unhealthy, yeah. But you're probably not going to die from it any time soon.

>>42277397
Probably not, but some people do wreck their low backs from doing repeated flexion movement, which is basically what a crunch is. If that's something you're worried about, I'd suggest other ab exercises instead.

>tfw cant do a pushup
No question but wtf

>>42277555
Actually many people who think they can, can't. Oftentimes it's more a question of reflex core stabilization than it is a matter of pressing strength. Unless you're an out of shape woman or you're a fat piece of blob.

>>42272099
Muscle is heavier than fat, so as you loss fat and gain muscle the scales then sometimes moves at a snails pace, its better to go by the way you look than some number on a scale

Hey fit!
Squat question. I'm using basics low converse shoes to squat. Yet since my ankle mobility is not great, I struggle to go parallel and sometimes I feel that I lift with my upper back (like good mornings).
Today I tried putting plates under my heels when squatting. I had to lower the weight, but I easily managed to go lower than parallel, and I felt it way more into my quads.
So the question is: any cheap shoes that would have hard soles, yet a slight heel? inb4 lifting shoes, they are way to expensive in regard the use I'd make of them.
Thanks!

Sometimes I'll have periods where I can't go to the gym nor have the ability to workout for about 4-5 days.

During these days do I keep eating the same amount of kcals or do I lower my kcals with 100-200 at day 3-5 to not overbulk?

>>42277924
Stick a tampon in your boipucci and go anyway.

Anyone got any good places / vids for the 3 big lifts? Instructionals whatever

>>42270445
Dumbell flies or machine flies for chest?

Either seem to have pro's over the other

I'm changing homes. I don't know how much time will take, can be frmo tomorrow to next month, so i suppose a gym membership close to here isn't a good idea? If not, should i attempt to bodyweight as an obese guy, or just diet?

>>42278100
If your goal is weightloss, diet primarily with low impact cardio.

Get to lifting as soon as you're in your new home tho

Remember, this diet is about changing food habits FOREVER, dont go for some crazy deficit or meme diet

>>42278129
Are there any ''emergency foods''? Things i can just swallow to muff the maddening hunger bouts? I'm/was about to eat some muffins at local bakery, risking the daily calories, but i don't know.

>>42278174
Raw veggies,
doctor yourself a low cal dip you enjoy,

I used to use 0% yogurt with sirracha or something similar,
Lots of fluids and caffeine can help too,

Also load up your main maels of the day with steamed veg,
You can eat a huge plate of it for like 150cals

>>42278203
What to do for when i get home too tired to cook? Sometimes i get home way too tired and hungry to do pretty much anything, lunch or dinner, so i just end up eating out.

1. I'm doing strength endurance 15-25 reps/set training at the moment. Now I want to switch to hypertrophy 8-12 reps/set. Is it right that I should at least double the current weights for each excercise when starting?

2. I count my calories with mfp, doing a 500 kcal deficit. When training and thus burning additional calories, am I supposed to eat them or not? I'd assume I try to eat half of them. If I should eat them, in which manner i. e. carbs, fat, protein?

>>42278223
I got a decent freezer and I wait for the supermarket to have a 2 for 1 sale on the fancy frozen veg.
Shit like rattatouille mix or medeteranian or what have you.

One bag of that plus a chicken filet into a pan takes like 10 minutes, and it tastes good cold too.

If 10 minutes if too much, meal prep and heat it back up

Will taking yohimbine help me drop bf?
I've been doing IF and have been clean(ish) bulking, and my bodyfat has dropped while my weight has stayed the same (~22% to ~17%). I wan't to get to about 13 before I go into a heavy bulk when school starts in August.

>>42278276
Thank you. On regards of low impact cardio, swimming is out of question. So what rests? And, how to do it (for example, if walking, what's the right way of doing it?)

>>42278295
I meant stuff like elliptical, wattbike or rowing machines.
Im guessing thats out until you find a gym.

Walk at a brisk pace, liek you got an appointment to get to, ideally for an hour a day.
Get some audiobooks, time will fly by

>>42271411
Could be gyno but might just be fat, so he could potentially look good if he dropped the bf%

>>42278081
Cable flies are best.Then I feel machines are better because the squeeze in the pec is more uniform during the movement. With DB flies, there is almost no strain on the muscle at the top of the movement.
Just my 2cents though

File: 1500853913027.jpg (58KB, 743x544px) Image search: [Google]

58KB, 743x544px

How long do noob gains last? I've been lifting for two months now, and for reps I can still only bench 85 lbs and squat 170 lbs. I've started eating at a deficit of 100 - 200 calories a day to lose fat, and my noob gains willing, still earn muscle. Any advice?

>>42278334
I agree, but what about muh stabilisers?

Is it worth lifting if I have gyno? I have gyno I am positive, but it looks slightly better after workout. If I bulk will it look disgusting?

>>42278308
Thank you. Any tips for fatties regarding clothing, while i cocoon?

>>42278376
I was never past an L,
But anything that makes you feel comfortable but not like a basement dweller, I guess

Are lunchables okay to eat? It's nice to be able to have a <300Cal lunch that's convenient, filling, and tasty.

>>42278339
That's not really how "noob gains" work. It's simply an expression that refers to the fact that the farther you are from your individual limit in terms of strength and muscle development, the easier you will see progress, and vice versa.

File: 6bd50311f8ccc3828f0b8f2aba50d54cb2ba76993024425d8bd12ca60f377c51.jpg (18KB, 300x300px) Image search: [Google]

18KB, 300x300px

Will i have loose skin if i lose weight? If so how much?

>18yo
>220lb/98kg
>5'10
>male

>>42279131
You're not fat enough to get loose skin if you lose weight at a reasonable pace and lift.

I won't be able to lift for a week or two (moving to a new area) can I cut during the period or should I just maintain?

Afraid of losing muscle but thought of no progression for 2 weeks annoy me.

I am having calf cramps when I run.
Anyone knows reasons or good solutions?

I don't want to go to doctor because I don't feel like it is that important.

File: 1500849017892.jpg (42KB, 480x542px) Image search: [Google]

42KB, 480x542px

>>42279234
Ha! Then I've got fucking gyno

>>42270445
Inquisitor Murphy of the Aldmeri Dominion humiliating a wood elf (Skyrim)

>>42279131
most likely not, im same height and just 10kg lighter than u and i look like dyel/ottermode

How much is lmao 1pl8 in Kg?

>>42279427
Standard olympic barbell + one 20 kg plate on each side = 60 kg.

>>42279452
Thanks senpai

>>42278344
Well I guess bench takes care of that...

I'm cutting on 1600 calories and I'm not hungry

What do

>>42279481
Isn't that something positive?

>>42270445
>>42275543
>>42275594

>>42269957
>>42270022

>>42273484
Antioxidants. Cloves is basically the best option.

My teeth have been hurting for a few weeks, will it stop by itself or do I really need to go to the dentist? My insurance is fine it's just a huge hassle and I hate that faggot and his drill.

I'm addicted to coffee and vodka which is probably why they hurt

>>42273948
Lifting for a pump but also light enough for keeping muscle fibers safe (because muscle growth signalling ends after ~24hr.) is probably key.

>>42279299
stretch them everyday... how hard is that bro.

>>42279262
don't cut if you're skipping gym unless you wanna get small and sad. Just maintain. when you go gym again, THEN CUT.

>>42278352
save $1000 and get surgery to remove and problem solved forever. Like there is a solution for everything, don't settle for less.

>>42278339
Your noob gains should finish COMPLETELY when you're about 1/2/3/4 in strength. I mean by that time it's not even noob gains but you should be able to get that starter strength during n00b gain (1 year)

Is pplx a meme?

>>42278251
1. How the fuck should we know, try the weights out and see how heavy you can go untill you cant do 8 reps.

>>42277990
Youtube it retard

Alan Thrall and Buff Dudes.
>>42277851
Firstly Take your shoes off if you want perfect contant with surface, i do so when i deadlift and sometimes squat.

Secondly if you are doing GOOD MORNING when squats, it means do high handle bar squat no low bar. Also lower weight.
>>42273982
If you can feel a sensation/pain/discomfort then you're doing it wrong.

If it's just making a little pop sound but you feel perfectly fine it's just air inbetween your joints.

File: unnamed.jpg (23KB, 486x648px) Image search: [Google]

23KB, 486x648px

besides suicide, what would your plan be if you had my body? I'm so fucking small yet still have tits and lower back fat

>>42275528
>Isolate a muscle group
No. If you have to isolate, you're lifting wrong.

>>42279954
>besides suicide, what would your plan be if you had my body?
I'd lift

>>42279954
Bro your body is not that bad at all. Slow bulk (+300 cal TDEE coming from carbs) and gain some mass and be happy

I am consider swimming in rest days. I am bored in rest days.It is worth it?

>>42279998
I appreciate that man. You would recommend bulking before hitting 10%?

File: 1499210459837.jpg (63KB, 441x322px) Image search: [Google]

63KB, 441x322px

Going to start a bulk soon, what is the best way to get an ideal number for my TDEE?

I very much want to stay within +300 - 500 cals of my TDEE strictly, however my activity level definitely changes from day to day. Of course I can just wait 2 - 3 weeks to see how my weight fluctuates but I do want a more accurate way of planning my intake instead of just guessing and adjusting accordingly.

I've put in my height and weight on various online calculators but I leave the exercise at sedentary; usually this gets me a 1900 - 2000 cal TDEE. I work a job that has me walking 10,000 - 25,000 steps a day, lift 6 days a week and sometimes go cycling (probably 1 - 3 times a week) so I can only assume this is adding a decent amount of calories burnt on top of that 2000 TDEE. Should I get a fitness band/tracker and add on whatever it says I burned to my daily caloric intake? Maybe 50% of what it says I burned? Pls help I don't want to over or under eat.

>>42280088
google nsuns tdee spreadsheet

>>42275672
Idk, I don't do Chris Sommers, like I said. I mainly take an Ido Portal approach to rings use, along with a ton of volume to try and get some hypertrophy.
>>42277435
I was sneaking in with my friend's ID and they found me out. But I'm only in town for another two weeks so it's not worth signing up for a new membership. Plus, it's fun to mix things up here and there

What is the latest I should take preworkout if I don't want my sleep to be fucked?

>>42281256
I double scoop Cobra labs curse at around 6-7pm and sleep fine by the time I go to bed around 11-midnight

>>42281285
Do you sleep well? Or wake up often throughout the night ?

What would be the most effective way to fix assymetrical strength in arms?

What should you be doing on rest days? Or does it not matter?

>>42279954
You're in a pretty good position to start a lean bulk. You could be ottermode within a few months of lifting.

Why are the Chinese so good at weightlifting while countries like the US suck dick?

Idk what to have as my "current goal".

Stats:
29yo Male, ~220lb, 6ft
Following numbers are for 3 sets of 5, in lbs:
OHP 145
BP 190
SQ 240
DL 300 (one set)

I've been trying to cut for the past 2 weeks but I'm not doing well, not really dropping any weight. I was on a one year hiatus until about 6 weeks ago (school got hard), and have been diligent since then.

Anyway, I don't feel obese or anything but I'm definitely kinda fat. Are the weights I'm moving a good place to stop & cut, or should I keep moving up and eat at maintenance with high protein?

I'm more concerned with health and fitness than aesthetics for now.

Thanks.

>did some curls on sunday
>forearms are still hurting
I can'T quite tell if it's my ulna that's hurting or a nerve got squeezed or whatever.
How do I make it stop hurting and how can I prevent it from happening again?

File: Wanderer above the sea of fog -Caspar David Friedrich.png (2MB, 1440x900px) Image search: [Google]

2MB, 1440x900px

>>42270445

Weighted exercises increase testosterone, that much is proven, but I haven't found studies to support that bodyweight exercises (muscle-ups, pullups etc) do the same. Can an anon confirm/deny/elaborate on this?

>>42277435

Doing front levers in the squat rack.

>6ft
>190lbs
>trying to escape skinnyfat, just finished my first bulk and I want to cut down again

What the safest percentage of my bodyweight that I can lose per week on a cut, without losing muscle? Is it around .7%?

Is it true that I can gain muscle while cutting if I have enough fat stored to fuel the gain? Is a daily intake of around 200g of carbs okay for this?

Is it 1g protein for every pound you weigh?

>>42281842
I mean, bodyweight is still resistance training with compound movements, so it's still good for you and your test levels. Obviously you'll have to find a way to keep challenging yourself strength-wise, like doing more difficult exercises, but it's still a solid way to get fit and raise test levels.

>>42282005
1 scoop for every gram of bodyweight

File: 1484706360869.jpg (185KB, 1920x1080px) Image search: [Google]

185KB, 1920x1080px

>>42282125

Cheers dude.

I did SL 5x5 for 1 year and decided to switch to bodyweight. My max lifts were:
Squat: 125kg for 5x5 (1 minute rest)
Diddly: 150kg for 1x5
Bench: 100kg for 5x5

I am 1.75m, 80kg, about 14-15% bf fat manlet.

So what I do as a bodyweight routine is something like:

A:
10 min jump-rope
5 super-sets of
x pullups - 2x pushups
Where x would be 15, so 15 pullups - 30 pushups, 1 minute rest in-between.
5xF Front-levers for time (10 secs maximum atm)
10 min burpees

B:
10 min jump-rope
5 super-sets of
x box-jumps - x muscle-ups
i.e. as many box-jumps as muscle-ups
5xF Front-levers for time (10 secs maximum atm)
10 min burpees

My week is: ABxABxx

On off days I either swim or ride a bike around town. If I find pullups to be too easy, I strap a 20kg kettlebell to my waist (the only thing heavy and small enough in the house)

>>42282196
Rip gi track

For weight lifting, what's more optimal? Working different muscle groups over 3 days or just having upper body days where you hit every group with one set? If both are retarded let me know.

>>42282556
Nevermind I misread something in the sticky.

Can you make gains while on a maintenance? I'm 170lbs at 6'0 and my stats are weak as hell for my weight

File: 1497876820737.jpg (205KB, 1024x689px) Image search: [Google]

205KB, 1024x689px

What is expected fat gain on a lean bulk? Like if I go from 180lbs at 12% to 200lbs, should I be at 15%? 18%? Still 12%?

im not working out but i do a lot of cycling (cardio). im at about 18% body fat and wanna cut to 8% or so. is keto the way to go? how long should it take?

On a cut at 1800 cal, if I hit my protein goals do I necessarily need to hit my calorie goal to prevent muscle loss? It seems pointless to fill myself up on carbs

>>42270445
I really need to know how the fuck I can download an entire playlist from youtube
last time took me ages to download the songs individually.

>inb4 low quality
>inb4 just torrent the album and pick the song you want
>inb4 here's this russian torrent website that only works through invitation and google translate

there's a lot of less known shit I have in it so no way to do those options

thanks in advance

>>42270445
i worked out for the first time today with some thrown together stuff from the sticky

i just did 3x8 sets of Curls, OHP, Bench Press, Squats and Deadlifts - is this fine to keep doing everyday?

I was only lifting something pathetic like 25KG which i was pretty embarrassed about but i only weigh 57

/fit/ approved push/pull routine?

>>42282005
>>42282196
Isn't it 1g per pound of lean bodyweight
Regardless, 1g is more than necessary. 0.8g is still more than enough.

>>42283259
>every major lift in one day
>no accessories
No, that's a shitty routine. You will strain the shit out of your CNS as soon as the weights get heavy. Just do SS or PPL.

>>42276693
Have you always had circles under your eyes? If you have, it's genetic. I've had them for as long as I can remember and it's definitely not a lack of sleep because I sleep 9+ hours a night
But if you have never had them before, it could be lack of sleep

>>42273620
center the weight under you, do jefferson deadlifts, conventional suck ass for leg recruitment

>>42277851
Can't help you with your shoes question, but another solution to your good morning problem would be to widen your stance. Squatting upright depends a lot on your leverages rather than your flexibility. If you've got long legs and a short torso, take a wider stance. If you've got short legs and a long torso and can't squat, just work on flexibility a little

If one were slow bulking, how would they counter a major binge eating episode? I'm talking a day of 10,000-12,000 calories over TDEE. I'm a former fatty who picked up the habit of binge eating once a month while slimming down and as I get closer to my goal weight I'm beginning to worry about my inner fatty inhibiting my progress. Countering the huge surplus was easy while I was losing weight, as I could simply fast the following day and increase my deficit for the next week or two. Will following the same strategy mess up my slow bulk too badly? I'm still struggling to get in control of the urge to binge, but I figured I should have a contingency plan in case I succumb in the future.

>>42282913
>>42283179
>bulk
>cut

Here:
>>42279561

Friend of mine always told me that if I should take creatine I should always take it around the same time. Is this true or am I being broscienced?

File: FFN_vcv_52085998.jpg (93KB, 640x770px) Image search: [Google]

93KB, 640x770px

how much of a difference do trash genetics make?
I'm 5'6" 148 pounds bulging fridgemode. Will cutting help me with my shitty proportions?

>>42284025
That's definitely overthinking it. Best way to add some value to your creatine is just take it with a carb rich meal, insulin helps transport it into the cell

>>42284162

i'm 5'6 and 155. just start lifting and eat properly. you don't need to lose weight at all.

File: b552b2f3ff4c3a1547e1226c547bcc54--barbell-squat-cus-damato.jpg (52KB, 736x883px) Image search: [Google]

52KB, 736x883px

how important is it to keep the bar over mid foot during squat? i hit 100kg recently and got my mate to video me. all looks p good except it goes a bit diagonal and ends closer to the front of my foot

is this an issue for anything except balance? like if i dont fix this will it fuck my back up? it feels fine and i dont tip forward or anything

File: WRF0uNy.jpg (378KB, 612x612px) Image search: [Google]

378KB, 612x612px

whats a decent cheap mid workout snack i can eat?

I'm skeleton skinny mode , I can deadlift the bar but since it doesn't have any plates I have to all the way to the floor to grab it.

Are there any cons to this , should I be doing this? Most videos where they are explaining the deadlift form have the bar some inches above the floor.

>>42284376
I have a gut. That won't go away without cutting, right?
It'd be smarter to cut first before I have spent time building muscle, right? my bf % is almost 20%, which is way high.

started SL about a month ago. squatting low bar, I notice some days I really feel it in my hamstrings, other days in my quads. is this an indication my form is inconsistent, or does it not really mean anything? I find I sometimes have a hard time keeping my torso at the proper angle but am not sure if this is just because I'm not doing that much weight yet (95lbs today, I'm 5'7 140lbs)

File: ss+(2017-07-27+at+08.02.59).png (23KB, 721x315px) Image search: [Google]

23KB, 721x315px

Pic related

semi fatty here 20% BF and not as much gains as I would like but if I wanted to lose weight and dont really care about burning away my gains can I do cardio twice a day? Once in the morning on an empty stomach and once after lifting?

Will there be a difference in how my body looks between these two examples.

2500 calories a day, no cardio
2900 calories a day, cardio until burn 400 calories.

Is TDEE just TDEE or no?

Lifting 6 months, serious bulking for 3 of them. Wish I was as consistent with my diet as I am with training. Regardless I'm currently up to 151lbs (from 135lbs), 20% body fat. I want to cut so bad, I've always been a slim person and this new blubber is agitating me BIGLY. Advice?

>5ft 8 (Manley edition subscriber), 151bs. 20% body fat

>>42278334
>>42278344
cable handles stabilizers and this anon is correct cable is the best verison of flies.

>>42279786
yes but its one that works.
>>42280008
swimming is great.
>>42281379
dumbbells.
>>42282823
yea recomp is possible but slow.
>>42283262
pushxpullxleg repeat
>>42284777
it may hurt ur lower back as ur weight goes up high enough.
>>42284802
protein shakes, nuts.
>>42285203
low bar i believe will activate the hamstring more. so i think you are fine. keep in mind hamstring shortening or inflexiblity is very common in modern western society. do stiff legged deadlifts too to stretch em out.
>>42286005
yea 2900 and burned will give you cardiovascular gains as well.
>>42286032
dont bulk until noob gains are done and do it very slowly.

>>42275543
Yes I know but obviously I'd like to gain as little weight as possible while still making gains
If my TDEE is eg. 2500kcal then will it be more beneficial to eat 3000kcal a day or will I see the same results in strength gains with only 2700kcal

Thinking of switching to 531, want to make sure I understand this

I'm doing 3x a week so each workout I have to pick 1 (1 day i'll have to do 2) of the lifts (ohp, bp, squat, dl)

Week 1 work sets are 3x5 with the last set go as many as possible

Week 2 work sets are 3x3 with last set as many as possible

Week 3 work sets are 5 rep, 3, and the last set is as many as possible?

Week 4 is deload and then start over again with new calculated 1rms

Is this correct? What do I do in terms of accessories?

I've been staying under 1.5k for most of the year, sometimes not hitting 1k even. Is it taking a toll on my health? Can I keep it up without any health repercussions?

File: FOAM-ROLLER-PINK.jpg (554KB, 2000x2000px) Image search: [Google]

554KB, 2000x2000px

I already have a foam roller I use randomly for nothing in particular, but was wondering when is the idea time to use it? does it help with doms or should i use it directly following a workout?

>>42270445
>>42270450
I think I might kill myself if my chest looked as awful as his ddi

>>42281779
I'm in the same boat, both for me. I think I'm overworking my forearms, thinking about it we use our forearms in almost all exercises. Especially bad from Babrell Curls, also EZ bar curls aggravate them too, not as much though. Tbh I need to skip curls for a week or two to let them heal, that's what I've gathered from various sources.

>>42284181
>not blending creatine with oats

>>42273689
What makes the Zero so special?

Going to start at the gym in a few days, i really can't decide on a program. Is WS4SB any good? Any recommendations? Sorry i have no idea what I'm doing but open to any suggestions, thanks

How do I dance at clubs? seriously.

I go out with girls, drink and socialize and all that but when it comes down to dancing.. it's fucking game over

>>42287377
Bumping for desperation

First routine on this list, is it good?

https://www.bodybuilding.com/content/top-3-muscle-building-routines-max-muscle-gains.html

>>42286510
dont recommend doing it before workouts, but i've seen plenty of people do it.

Do it after workouts, or just whenever you feel tight somewhere and need some relief.

Spots to focus on --> hip flexors, hamstrings, IT band, upper back

>>42288041
no

read the sticky

I'm 6'2" and 230 lbs

Currently cutting. I can only do 5 pullups in a set, and then I have to rest a couple minutes before I do another set. If I do pullups every day will I be able to do more over time? Or will I be stuck at this strength for the duration of my cut?

>>42288041
>is it good?
Overall it gets more things right than it gets wrong. It will be more conducive to pure hypertrophy i.e. size gains than the fullbody programs that appear most often here on /fit/.

A couple of points to consider however:

#1 It's just a selection of exercises, sets and reps. There's no real explanation for anything, no advice on technique, no plan for progression. All of which may or may not be a problem for a beginner (it most likely will).

#2 It's based on a lot of so-called "straight sets" meaning you use the same weight for each set of an exercise. This is a quite taxing way to train IF you go into the training with a similar mindset you need for e.g. the Starting Strength program where you must add strive for maximum performance each set. For a high volume program like this to work, you must learn to take it easy on your sets (well not easy, but don't kill yourself). I recommend capping rest periods at 2 minutes maximum. That means you won't be able to display maximum performance on each set, but that isn't the goal anyway. The goal is to do as much quality work as possible without killing yourself.

#3 There's a quite low frequency on each individual exercise, which is not ideal for the pure beginner as infrequent exposure to each lift will make it take forever to ingrain proper technique. Not everybody will say this is going to be a problem however.

#4 Don't perform lateral raises and triceps extensions for 5 reps only (day 2). Just don't. It'll destroy your joints.

>>42289243
>If I do pullups every day will I be able to do more over time?
Absolutely. Google "grease the groove pull-ups".

File: 1497064643926.png (474KB, 526x567px) Image search: [Google]

474KB, 526x567px

I need to eat 500 more calories and I've filled out carbs and protein already. What should I eat?

>>42277924
lower, since you don't need to build muscle.

>>42278174
>>42278223
quark/yoghurt+oats+some fruit or you can't go to the toilet

Squatting barefoot. Is there anything wrong with it? I hear some people say it's bad when you squat heavy and you can collapse your fucking foot. For now I'm just squatting around 2pl8 so I should be totally fine, right?

Anyone have experience with just cutting alcohol out of their diets? What did you see?

I think the reason why I still have my belly pooch is 'cause I've been drinking regularly. I haven't been recently, and am hopeful to finally lose this stubborn belly fat. I eat pretty clean outside of that, and my diet has only improved recently.

>>42270445
is there any point in lifting if you're 33 years old and still live with your parents?

asking for a f-friend..

>>42289875

Yes. Build that strength, raise that existential confidence (not from looks, but from actually being strong and capable of dealing with shit). Raise that test. Take risks.

Do it.

File: alphameal.jpg (99KB, 720x934px) Image search: [Google]

99KB, 720x934px

Does everyone take creatine? And how helpful is it? I need some broscience.

>>42289810
Bacon fat

>>42289868
Squatting barefoot is actually - provided your have well functioning feet - your very best option. If your feet are shit, you have the option to either work on improving their function or go for footwear that gives you as much support as possible (basically crutches for your feet). Many people need shoes with a raised heel when squatting because their ankles are shit (or they need to be able to go super deep e.g. for weightlifting purposes). But barefoot is generally the best option.

>>42289875
>is there any point in improving yourself?

>>42289884
It's the best proven supplement there is - some would say the only proven. There are tons of studies to back its effectiveness. The thing is though, even though creatine is objectively speaking effective, the amount of benefit you'll see from it is neglible compared to other things that are much more impactful. In other words, if you only sleep 5 hours each night but take creatine you're a goddamn moron. If you eat 1000 calories too much or too little each day but take creatine you're a goddamn moron. But if everything else is dialed in, there's no reason not to take it as it is pretty cheap and can give you an edge.

How do you warm up for your 1RM ? how do I ensure maximum power ?

whats wrong with this bar? load rating of 1500lbs 7ft long 30mm grip and built to fit 50mm or olympic plates its only 200nzd

https://www.no1fitness.co.nz/weights-and-bars/bars/7ft-olympic-competition-bar-03240?nav=5722

>>42289686
not the beginner guy but can you elaborate on your last point? I do them for 10-7-5 do I need to be careful?

>>42290399
As a rule of thumb, lower reps and therefore heavier weights (in relation to your 1RM) are more stressful to the joints. The more muscles involved in an exercise, the safer it is to perform lower reps and vice versa.
In isolation exercises, such as a triceps extension, it's not advisable to do less than 8 reps. Heavy triceps extensions will wreck your elbows long-term. The same holds true for other isolation exercises. Trying to do a 1RM biceps curl for example greatly increases the risk of tearing the tendon.

Occassionally you can go lower for a limited period of time, as long as you're aware that you're running a risk. Proper warm-up is paramount.

>>42277555
Kek

>>42290369
>whats wrong with this bar?
The price. Something's not right. The ends look weird, which is troubling. And no way that's real chrome. I don't even know what "thrust bearings" are. I've only heard about needler bearings and roller bearings in barbells.

Halp me guys.

I've been progressing pushups in recent weeks. I started at 4 sets of 20, then 4x25, and I stayed at that for ages. Anyway I switched to 3 sets of 30, then 3x33. One week each. No problem. Now I'm doing 3x35 and I fail on the second set at around 30. Should I stick with 3x35 for another week? Or push on to 36/37 per set?

>>42290221

>Calling oly shoes "crutches"

Retard

Problem. Last night I was doing my workout and my heartrate really took off. But it didn't slow down for a good 15-20 minutes when I drank a chamomile tea. I had to stop exercising. Why is this? I've been very stressed and coping with depression lately if that's a factor. I don't want to stop wotking out as it keeps me sane.

What's the easiest way to shave my whole body? Looking to start swimming competitively.

File: 3.webm (776KB, 270x480px) Image search: [Google]

776KB, 270x480px

form check?

Been going to the gym for 7 months now and have gone from being a skinnyfat to pic related. Im unsure if ive made any significant progress and am pretty sure im doing something wrong because i feel like i look like shit. Is this body dysnorphia or do i look dyel?

File: Mo3FE.jpg (294KB, 1248x647px) Image search: [Google]

294KB, 1248x647px

>>42284869
You can lift 90 lbs. because you can stand. If you're a girl and just trying to keep muscle size low, it's worth realizing that you're making like 5-10% the test of males, and test in females actually increases sensations, libido, and orgasm anyway.

File: 5816f5258a195fbe8da28165f49ef28d.jpg (2MB, 2000x1333px) Image search: [Google]

2MB, 2000x1333px

>>42270445
Depending on your current lifting level/weight you can make strength gains on a defecit but no where near as much as a surplus and the further into deficit, the less gains

>>42272118
If you work full-time you can afford the gym surely. You'll get more bang for buck at the gym. Yes you should stretch, invest in a foam roller too

>>42272129
See a doctor. Usain Bolt has scoliosis so it's not the end

>>42273948
Keep lifting and it'll get less severe. DOMS=/=gains

>>42274886
Me too if I've just been playing sport or running etc. Probably not the best indicator of if you need more mass or not. Look in the mirror and decide for yourself

>>42276693
Somewhat genetic but sleep more and drink more water should help

>>42278174
Veggies, water, no sugar soft drink

>>42279954
You look like every other 18-early 20s white dude, just bulk slowly so you don't put on too much fat and then cut

>>42284802
Nuts, an apple, a muesli bar, sip on protein shake
You shouldn't need a mid workout snack though unless you're training very intense or long like an athlete

>>42290586
Start swimming and ask the guys there. But when I was a Zyzz wannabe 16 year old I would trim my legs with an electric razor and then shave
My turn
I have been with a girl on and off for 6 years (currently 21) and she's only ever slept with me. I'm bored with her and have been with several other girls in between but she has only ever been with me(she's quite shy...boring). How do I get over my fear of her being with someone else? On paper she sounds like a perfect girl, never nags, always happy to do whatever, attractive, good genetics but...she's too boring and timid (maybe bc she's a 5'2 45kg Asian), sometimes it's like looking after a child. How do I get rid of her for good

Pic unrelated, just nice and cozy

>>42291031
>pic related
Invisible man?
>>42272129
I do bodyweights. It helps my scoliosis a lot.

File: 20170727_201756.jpg (456KB, 2048x1152px) Image search: [Google]

456KB, 2048x1152px

>>42291031

>>42291090
did you forget to lift?

>>42291058
Have you tried telling her you just feel it's time to move on/you don't feel ready/it's not her it's you? She may take it badly at first but it has to be done if you're not happy.

>>42291090
Gains take a long time m8. Try eating more (500kcal per day extra) and report back in 3-6 months.

>>42291100
Did stronglifts for 6 months then switched to texas method last month.
85kg squat
60kg benchpress
40kg OHP
90kg DL
Is it that bad? I thought i was making shit progress

>>42291113
Breaking up with her isn't the hard part. It's the thought of her being with someone else

>>42291141
Can't have it both ways lad. You have to decide for yourself.

>>42291141
>It's the thought of her being with someone else
Hate to say it, but grow the fuck up. Either stay with her or let her get on with her life and don't be so selfish.

>>42275265
Look at scoobys bodyweight routine

>>42276403
honestly this is the average sort of girl i wish i had been having one night stands with in college

nothing really noteworthy about her but it would be a good night of feeling like you're normal. i'd almost rather bang her than someone objectively prettier because at that point you're like "ok you're banging me but you're out of my league, what's your angle"

with this girl you're like "ok shes just horny like me, we're both average. cool"

anyway whats this thread about?

>>42291184
>>42291152
I know it's wrong but is there some way to get rid of this mentality, surely it's something most guys have

>>42291279
It's just jealousy. You have to get over it. I know it isn't easy.

>>42290542
Seriously need help for this. inb4 go 2 doctor

File: noided.jpg (168KB, 1920x1080px) Image search: [Google]

168KB, 1920x1080px

What's a good accessory for bench press, overhead press and diddylift?

>>42291011
Everything is on point.

>>42291436
Are you doing squats as well? I do all the compounds and i hit calves (calf raises on the smith machine), forearms and biceps (reverse curls and farmers walks) and try and hit upper back+lats (rows+pullups)

>>42291436
Consider what the prime movers are during the exercises you mention. For the OHP it's the delts and triceps. For the bench press; same thing but also pecs. For the deadlift; mainly the posterior chain but also the back and legs in general + your grip.

Anything that helps you build muscle mass in these areas increases your POTENTIAL to lift more in the above exercises, but doesn't necessarily increase the exercises directly. For example, using triceps extensions to increase your triceps strength and size may not cause an automatic increase in your bench/OHP (although it can), but it may make it easier to make progress in those exercises when training them specifically.

Variations of the OHP, bench, dead on the other hand can sometimes directly increase your performance on the other lifts. To continue with the triceps example: Lets say you've determined that you lack triceps strength and it's holding back your bench press. If you train the close-grip bench press hard for a while, you may notice that your regular bench press goes up automatically.

Whichever is the best assistance exercise for YOU is an individual thing.

>>42291453
thank the lord it only took 2 weeks

>>42290510
Can anyone answer this? You get 9001 magical internet points if you do.

>>42291011
>>42291507
Everything isn't quite on point, in my opinion.
The camera angle is bad, but it seems like your lack a little bit of mobility so your low back rounds when you reach the floor. If I were you I'd try raise the bar on a set of bumber plates or low blocks if you can. See what difference it makes.
Also you should try to get the bar moving less horizontally on the descent. I can't tell if it's your knees that are in the way. If so, you can play around with a so-called "frog stance" or semi frog stance and see if that makes a difference.

Overall not too bad, but not perfect yet either.

>>42284947
>>42285321
>>42286032
>cut first before I have spent time building muscle, right?
This is a meme. Cutting fat and increasing muscle are possible simultaneously.

>>42289810
Flaxseed oil.

>>42290321
>>42291515

>>42290510
>>42291531
>Endurance training to failure
There's little point in doing sets of 30 pushups. See >>42291515.

Strength training is where the size gains are.

>>42291671
How do I up my strength? I'm already raised legs, crucifix position.

Any quick easy ideas to load up on calories?
For example I drink two shakes a day of bananas, peanut butter, honey, protein, oats etc that are worth about 750 calories each

>>42291734
I drink milk. Calories plus protein. What's not to like?

>>42291734
whole milk
butter
cheese

basically high fat shit

>>42291745
>>42291788
Oh yeah I forgot the milk, I always use full cream as well

>>42291799
What's his name (Batman) used to melt icecream in the microwave and drink it when he was bulking up.

QUICK, I NEED TO PASS A PT TEST

I'VE PASSED IT BEFORE BUT I HAVEN'T EXERCISED IN A MONTH

AND I PUT ON ABOUT FIFTEEN POUNDS

HOW DO I POWER THROUGH THE TWO MILE RUN???

>>42291807
I like it, but isn't ice cream just a pile of sugar and useless shit? I'm trying not to have too dirty of a bulk but I'm not too picky

If I'm doing a PPLPPLx toutine, should I put deadlifts on pull days or leg days?

So when using calculators for bmr/macros and shit, when it asks for activity level do you put sedentary if you mostly sit around when you're not in the gym? I run/bike 30-45 mins in the morning and then have boxing for 90-120 mins 5 nights a week. Am I still sedentary? What if I make sure to get up each hour for at least 10 mins and walk/stretch?

>>42291859
Yeah it's pretty nasty tbdesu. I'm fond of milkshakes though.

>>42291830
Preworkout and comfy shoes?

What's the most reasonable protein goal for a 2000Cal diet? My current is 152 to be a little over 0.8g per pound BW, but can I go higher?

>>42292016
You can, probably won't make much difference though. Do what feels good whilst hitting a reasonable minimum like 0.8bw

>>42292062
Thanks.

>>42292016
Google bayesian bodybuilding protein intake

>>42291975
If cutting, put sedentary, if bulking, put light/moderate

>>42291966
RDLs for hammies on leg day, conventional on pull day

>>42291734
Whey, flaxseed oil..

File: 1499441585543.jpg (231KB, 869x943px) Image search: [Google]

231KB, 869x943px

Hey /fit/, how do I go about straightening my back?
My lower back is apparently naturally very strong due to the way I've sat in my chair at home for years, so my back kind of curves inward due to the tightness of the muscles. I just started lifting a few months ago, but I'm assuming just focusing more on ab workouts will fix it. Is there anything I should know?

>>42271411
Thats what happens when you're narrow. The muscle bellies are short and stumpy. Narrow dudes always have ugly pecs.

>>42292082
>bayesian bodybuilding protein intake
There's a simple reason for large amounts of protein: it's what makes you feel good by producing serotonin, dopamine, etc..

>>42292129
This seems simplistic to me bro. Carbs are the best macro for reducing cortisol, fish oils have been shown to reduce depression symptoms, I don't think it's as simple as >increase protein intake >feel better since aminos are the base for neurotransmitters

>>42287644
Just do gun reload animations from various games. Always works.

>>42292156
>Carbs are the best macro for reducing cortisol

Low carb diets have a bunch of benefits, and reduced cortisol also comes from ashwagandha.

>I don't think it's as simple
Well, you have no basis for this.

File: IMG_3084.jpg (80KB, 540x534px) Image search: [Google]

80KB, 540x534px

>>42292181
every time

>>42287644
Imitate lifting movements.

Bois, I've been buying Whey Protein powder for shakes after each workout, though I'm not sure if the gainz I've been experiencing are actually being helped by it or if it's all just natural. It's apparently 60g protein per 100g powder (two scoops).
Anyone with experience have advice?

Can I train assisted one arm pull up stuff more frequently than I'd be able to train classic weighted pullups? I assume weighted pullups as you're lifting much more weight overall it's much more taxing on the CNS?

File: 1490739278446.jpg (320KB, 702x1118px) Image search: [Google]

320KB, 702x1118px

Disgusting first timer here. I've just joined a gym a few weeks ago and I'm enjoying it so far. Lately when I've been going I've been feeling the back of my neck get tighter and tense as I do work outs.

Is this normal for a weak beginner with no real upper body strength or have I just been doing my pre-workout stretches poorly?

>>42292378
what is your question? whether you should take protein shakes? depends on the amount of protein you get in the rest of your diet
60% protein seems pretty shit though desu

>>42291685
backpack with books or bottles of water etc. inside

File: 1481468116463.jpg (17KB, 420x410px) Image search: [Google]

17KB, 420x410px

FUCK I NEED TO LOSE 15 POUNDS IN 4 DAYS

HELP

I DON'T GIVE A SHIT ABOUT WHAT I LOSE, I JUST NEED TO BE 15 LBS LIGHTER IN 4 DAYS

>>42292440
Run a bunch, mane
Maybe swim?

>>42291984
Managed a 17:37, sheeit

>>42292440
Dont eat and run a fuckton

>>42292387
Keeping the head back on lifts..

>>42292380
bump for response

>>42292440
Run/swim
Fuck load of water
Minimal food

Godspeed Mr Wick

>>42292440
https://www.t-nation.com/diet-fat-loss/shredded-in-6-days

thank me later faggot. maybe you will manage to do it in 4 days.

Just dont kys,

>>42291515

Does creatine ever dissolve, i have been stirring my glass of water for ages.

>>42292562
don't do it that way, dump the creatine straight into your mouth, swish water around your mouth, swallow

HELP!
I just got a barbell and dumbbells, i'm trying to work out a workout and don't know how I should go about it.

my first thought was full body excersize 3 times a week, but maybe its better to split it into legs, arms, back, etc?

should i just follow a program?

plz help, i want a full body experience, size and strength ...

>>42287377
WS4SB is a good program ultimately the best program is going to be the one that you stick with consistently

>>42289884
Don't do it unless you want to turn in your Natty card

>>42292587
I see this shit all the time and it's so damn dumb. Instead of figuring out your goal, how to reach it, and then get the equipment you need IN THAT ORDER, you get an arbitrary selection of equipment before you have any real idea of how to reach your goal. It doesn't make any fucking sense.

Your brain works backwards, you dumb fuck. When you go grocery shopping, do you just buy random shit and take it out when you get home, and then try to figure out what dishes can be made from it?

>>42292587
Squats, presses, OHP, and rows.

>lifting only enough for a 24hr. pump, as growth signalling lasts 24hrs.

>>42292440
Cut your leg off.

>>42292111
Back extensions might help I'd try them

>>42292626
Lifting is common sense though.

Are rest days a meme? How badly do you guys usually hurt on rest days?

Will nofap cure my low libido and borderline ED?
I most likely have them because of porn and whacking it 3-4 times a day
I have no problems with my test levels.

>>42292633
>lifting only enough for a 24hr. pump, as growth signalling lasts 24hrs.
What?

>>42292440
Go on a wrestling cut drink minimal water and eat 500 Cal's a day. Do immenae amount of cardio to get rid of water weight

I'm doing babby weights (barely 1pl8 bench) and I've been getting irritation in my shoulders which I'm pretty sure is impingement. A very mild, sharp pain on the top of my lateral delt running down to my triceps. It doesn't bother me much when exercising but seems to come on when I'm resting or doing something simple like changing the radio in my car.

This happened about 6 months back and I stopped lifting waiting for it to heal. I started lifting again for about a month and it came back.

Pretty confident that I've been benching with good form, and was extra careful with it considering the previous injury. I'm going to see a physio next week.

I've been doing C25k to keep me busy in the meantime, are there some exercises I can do that have no possibility of irritating my shoulders?

This fucking sucks, because my shoulders and arms are tiny and the main reason I started lifting.

I have a question about coolcicada's PPL routine

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Only 2 exercises for chest? What the hell? Shouldn't there be at least 3 for a core part like that

>>42292654
You need rest days, especially on full body routines
DOMS goes away 1-2 weeks into lifting

>>42292654
Hardly a question for QTDDTOT, but here's the short answer.

There's local fatigue (muscles being sore and shit) and there's systemic fatigue, which is basically your nervous system that's being drained from pushing your body.

Local fatigue is easy to work around. A reasonable split pretty much removes this concern. If you're conditioned to it and your volume isn't super high, you can pretty much work the same muscles daily.

Systemic fatigue on the other hand is affected by everything you do and in turn affects everything you want to accomplish. In order to prevent too much systemic fatigue or recover from it, it is absolutely crucial that your training is cyclical i.e. some days are easy, some days are hard (related note: #1 noob mistake when creating routines is making each day roughly equally hard). Having a dedicated "rest day" is basically a foolproof way of achieving this, as a rest day is bound to be easy.
If all your training is easy as shit, you can pretty much go all day erry day. But if you like to go hard sometimes, you MUST also go easy sometimes. This can be a rest day, but it doesn't have to. There must be peaks and valleys in your training.

That's the short version of the answer.

>>42292725
It's enough if you do those 2 lifts heavy. Or you could do heavy flat for 3x5 and lightweight incline for 3x8-12.

>>42292626
dude chill the fuck out, what has got you so mad bro?

I've read the fucking sticky, been browsing here for about a month, reading stuff every single day, obviously i'm not a fucking pro like you big boy.

I bought them in a hurry because they were such a good deal and i was becoming interested in lifting weights, i didn't buy a fucking entire home gym.

why bother going off on people who are blatantly trying to improve themselves, you're the kind of dickhead that probably puts fat people down for being fat, but when they turn up here looking for help you tell them to fuck off.

let me guess, people called you an idiot when you were a noob and now you need to set it all straight.

>>42292658
Pls respond im scared

>>42292781
low libido?

dude you're beating off 4 times a day, you don't have a low libido.

>>42292786
It's become a habit
My cocc won't even get erect without assistance most of the time

>>42292799
i know that feel, maybe it's your psychology

>>42292686
First off, check Alan Thrall's video on Youtube on how to bench. That is a very safe way to do it.
Main points to keep in mind, in layman's terms:
#1 Keep a slight arc in your back. No pancake pressing.
#2 Tuck your elbows as you lower the bar. Make sure your elbows point towards your feet in the bottom position. Crucial!
#3 Put your shoulderblades DOWN in your back pockets and keep them there. This is even more important than squeezing them together.
#4 Take a medium to close grip. Somewhere between shoulderwidth and just outside of shoulderwidth.

With that out of the way, here are some exercises that can help in most cases:
#1 Facepulls
#2 Rear delt fly
#3 Trap 3 raise/Y-raise
#4 External rotations
#5 Foam roll upper back (thoracic spine extension)

If you want to lay off benching for a while to let it calm down completely, you can get exceptionally good results from doing push-ups. Just make sure you tuck your elbows, and focus on making them HARDER rather than EASIER. The goal is not to bang out sets of 50, but to make a set of 10 feel tough.

>>42292432
>>42291671
Thanks guys.

>>42292806
Yeah maybe
Fuck it, 30 days nofap here I come, if nothing else, it'll work as a placebo

>>42292658
>borderline ED
Kegals and (diffused) peppermint oil..

>>42292772
What I do is I've got a set of dumbbells for most of my home workout, and one set for my shoulders since they're weak little baby muscles compared to everything else we have
You can switch to higher weight when you get more buff, just keep moving up when you start to feel like it's getting easy, that's the overload principle
There's a YouTube channel named Fitnessblender that has these great 30-45 minute workout videos for you to follow at home, if you bought appropriately heavy weights you'll really fucking feel it and it's great for starting out in my opinion
This one's one of my favorites:
https://www.youtube.com/watch?v=siIicrZ4gng

>>42292904
thanks, i have 2 dumbell and 1 bar, they have interchangeable weights so you can add or subtract from either

ill check out the vid

>>42292823
Appreciate the (You) man.

I'm pretty comfortable that I've got all the cues down for bench, and frankly it feels ridiculous how anal I am about it when I'm benching ~50kg. The confidence in my form has me thinking that it may not even have something to do with it. My shoulders have been exceedingly disproportionate to the rest of my body my entire life, and I think that this mild irritation I've had my whole life (but amplified via lifting) could even be shit-tier genetic type III acromion, but it could be autistic over-analysation.

That said, appreciate the suggestions for the helpful exercises. With no weights I get a bit of pain and popping doing external rotations. I'll weight to hear from the physio but I imagine it will be the same exercises they'll be suggesting.

Really hope this is fixable.

File: LM0TMxl.png (246KB, 1136x717px) Image search: [Google]

246KB, 1136x717px

is this a good homemade pwo?

>3g citrulline malate
>5g creatine monohydrate
>3g AAKG
>5g Glycerol Monostearate
>750mg ALCAR
>some simple carbs

>>42292082
RDL is romanian deadlifts, right? It looks like more of a back excersise from the videos I've seen

File: IMG_20170727_104511.jpg (3MB, 3006x5344px) Image search: [Google]

3MB, 3006x5344px

I just started working out about 2 months ago. I was very skinny fat. I looked underweight with clothes on but had a fair amount of fat still, which was very visible with clothes off. I looked really bad.

I started bulking, assuming my weight would go up but it has actually gone down a few pounds and I have visibly less fat. I eat 3000 kcal a day and work out 4-5 times a week, heavy weights with low reps and about 20-30 minutes cardio.

Should I continue bulking until I have a nice muscle base to cut to, or should I cut now to minimize muscle loss?

I had mono last winter and weighed 10lbs less than I do now, but I just looked like a sickly monster, I'd rather not do that again

>>42292896
will try that too, thanks mang
already taking zinc supps and eating a lot of garlic

>>42293100
It's been two months, keep doing what you are doing. Probably need to increase your intake at some point as doing weight lifting + cardio is evidently not enough to meet your TDEE.

>>42293100
Bulk.

>>42293125
Thanks, appreciate the help

>>42293100
mirin wrists
judging by them you have a pretty large frame
6 inch wristlet here

How the fuck do I get rid of Love Handles /fit/? I have a nice six pack but I look borderline skinny fat because of the stubborn little shits.

How do I get rid of the stubborn little shits known as love handles?

>>42293406
>>42293420
Low carbs..

Im cutting, the last 2 weeks ive been reaching my daily calories and 2x body weight grams ofprotein.
but i cant get near the 1,2x body weight grams of fat.
Is this a problem?

Is SS better than SL or the other way around?

Opinions on doing a combination of the two?

>>42292440
Run a lot

Eat nothing

Read up on EC Stack

>>42270445
Got some gymnast rings and a pullup bar.

What are some things I can do besides dips and pull/chin ups?

I lift as well obviously, this is just somethign extra to have at home.

>>42272118
Stretch and bodyweight exercises with perfect form. Then, if at all possible, transition into weighted bodyweight-style exercises before moving into barbell compounds. Take yoga or dance classes (serious). The point is to be able to move your own body effectively before you try to move weight. You'll be astonished at how much it improves your baseline when you go back to bench n squats.

>>42293461
SS is great (if you actually read the book) for learning the biomechanics and proper form for the exercise, but the routine itself is heavily biased towards achieving a baseline strength for powerlifting.

It places an emphasis on the lower body that would be considered for everyday casual lifters that have a remote interest in looking good.

SL is made by a fat charlatan faggot manchild but largely the same, albeit with a slightly more balanced focus, but still not enough.

Do GSLP or one of the variants instead, and use SS to learn the function and form of the exercises.

>>42293461
This >>42293568 is good advice. Although it's not a bad idea to start out with SS for the first couple of weeks because that way you'll deadlift every session and you won't be taking any lifts to failure yet. Both these things will be productive towards learning better technique faster.

>>42293568
>>42293684
Thanks anons I'll be sure to keep those in mind. Do any of you have a link to GSLP by chance?

Just saw a guy do a thing where he held a plate in front of him and rotated it back and forth like a steering wheel. What muscle does that hit other than other people's abs?

How do I stop my back from rounding during diddles?

Going to a new university and apparently they just built a new gym.

It's basically all machines (not familiar with most of thier names but i do knownthey have a smith machine) and dumbells up to 120lbs.

What routine can I do to look aesthetic?

I will be taking courses year round btw.

Is hitting a muscle group every 2 days too often? For example i do bench on monday and dumbbell press wendesday?

File: 314141433.jpg (148KB, 848x1063px) Image search: [Google]

148KB, 848x1063px

How do these results look?

>>42294701
>>42279648