QTDTOT

What is SL?

>>42272086
Because this is a toxic site and people is protected by anonymity, some people that come to say shit doesn't even lift and just wants to "Troll".

/pol/ see muscles as "virtue signaling" of good lifestyle choices.

>>42272086
the best kind of criticism is harsh, brutal criticism
It weeds out the people who don't really want to make it and gives the ones who do a more realistic view of themselves

What's best Brolift, SS, SL?

>>42272104
Strong Lifts.

>>42272279
When I first started I used a brosplit, now I'm using PPLPPLX previous I was using ULPPL

>>42272227
Criticism is ok but half the shit is just people being abusive cunts.

>>42272227
>calling someone a retard without offering an alternative solution is criticism
That's how I know you're a moron.

>>42272227
Not really. That usually just leads to low self-esteem and the belief that you can't be better no matter what. There used to be a lot of motivation threads on this site now it's how shit you are and how you can't ever be better. I'm sure it's mainly beta males that have inundated the site trying to keep every else down with them. Misery loves company.

I have weak deadlift, should I push myself or thread carefully?

Any good guides on getting the grip right for front squats? I've watched a few vids but I still keep fucking it up.

And dunno if this is that /fit/ related but I keep getting really bad sweat patches. A guy I knew recommended going to the chemist and getting some stuff that I put on before bed that'll stop it. Anyone know whats its called and if it'll do any major damage to me?

>>42272391
Always form first. Just keep adding small increments till it isn't so easy.

Is Smolov Jr. more sustainable over multiple, 3 week cycles, if you run it at 90% of your 1RMs?

I was thinking of trying this out with squats and weighted pull ups and was looking for some feedback.

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Plateaued on all my lifts after 9 months of training B:155 S:225 D:260 (PPL). 5'10/170lbs. Im probably around 18-20% bf. I want to get stronger but also dont want to get fatter. I already feel weak and pathetic should I cut and get even weaker or should i change program or something?

>>42272313
Thanks for answering, how is PPLPPLX working out for you?

>>42272534
those numbers are 3x5-8 and not 1rm right?

>>42272558
Really fucking tiring as I only train bjj 4 times a week but it's nice and keeps me busy.

Is 3x8 a meme? What about 4x8? I normally do 5 rep drop sets for bench but when I use dbs I go for higher reps

>>42272534
change your programming to smaller sessions focused around the big lifts and cut at a rate of about 0.4kg/week, should still allow for some minor strength gains and form refinement, then start bulking in a few months on a 5/3/1 based routine

>>42272086
>Why the Fuck are all you cunts trying to bring each other down instead of helping each other and not being dicks
because r9k/lookism

>>42272778
lookism means what?

>>42272608
3x5 not 1rm

>>42272608
>>42272914
5x5*

Also why is nobody telling me about neck exercises.

>>42272768
Alright thanks man

>>42272893
It's a forum that's all about male looks.
I went on there a few times, and the general philosophy can be summarized as following : "Life is all about (facial) looks, and unless you're an 8+/10 (again, face) male you're worthless and should get surgery or kill yourself."

Don't get me wrong, looks are important, but they completely neglect everything else that isn't related to your face and just laugh at and put down people who try to improve themselves.

>>42272086
Because, we TRY AND TRY to help. But we end up turning into cunts because THEY WONT READ THE FUCKING STICKY.

>>42272942
Because no one really bothers with them. If you don't have access to a 4-way neck machine, buy a neck harness and read about them.

I used a 4way neck machine 4x25 each side 2-3x a week and noticed really quick, juicy neck gains in just a few weeks. I don't have access to it anymore, and I'm too lazy to get a neck harness but it's just as effective, depending on who you talk to.

There are also wrestler's bridges or whatever if you're so inclined.

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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?

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>>42272086
Why do faggots like you try and change everything they don't like? 4chan was never a nice place; where you went for a self-esteem boost. I know things change and this will never be the 4chan I knew 10 years ago, but if you want to live in a positive reddit-esque world go to reddit.

Stop trying to turn this place into something it isn't.

I think my crush had a boner while I was talking to him. He had one hand in one of his pockets while he was talking to me and then I noticed the outline of his dick was sideways when he took his hand out. Is that a boner or just a large dick?

>>42274182
Boner

What's your snapchat

>>42274182
did you notice his dick bulge before he put his hand in pocket?

He could have a nice piece that he readjusted to show-off, or his adjusting himself could have made him slightly aroused to get a half-chub going.

post tits

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>>42273435

IT'S VERY SERIOUS

>>42274225
After he had his hand in his pocket. I had a sneaky way of looking since I was lying down on a bench and he was standing up.

>>42274132
Cunt nugget detected

>>42274182
fuck off myriam

>>42272086
Fuck guys,

> wake up at six, get dress and ready for the day.
> finish breakfast at 6:40am, out the door.
>get to graduate school, go 8 hours of lectures while cramming as much reading in as possible
> get out at 3:30, B line to gym.
>5 min mile for a warm Up, next 55 minutes for an All Body workout.
>4:30 ish, get all my crap, head home.
>5:00 get home, clean dishes, other errands.
>5:30-8:00 study like a madman
>8:00, get ready for bed

Jesus Christ guys. How does anyone get anything done? I've been working for the last two years as a chemist, and then uni before that. But seriously, how am I going to do better in school and lift more? Do I just get good, or are there sacrifices to be made?

>eating below maintenance by 500-1000 calories
>taking dnp
>going to the gym 5-6 times a week
>still not losing any weight
wtf am i doing wrong, I calculate all my calories through MFP and still I can't lose a single pound even on fucking dnp. what's the problem here??

>>42274549
Are you weighing everything out or gauging by eye?

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What is the consensus on doing Good Mornings? Worth it or nah?

>>42275106
I dont have a scale so anythung asking for ounces is gauged but a lot of my food I can measure correctly like deli meat

Best way to heal a pulled trap muscle? This shit is miserable.

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>>42272086
if I'm bulking how many times/week for fast food is too much?

>>42275239
Buy a scale. It's the only way. They're like 10 bucks.

>>42275349
aight man thank you

I don't have access to a gym nearby. In the country and my neighbor is about 2miles down. I just purchased a bench that has a forward adjustable back and a bar with some weights.

The weights only total up to 140lbs and check the bar and it's only 35lbs. Is this equipment okay to start off with at home? Or will I need to buymore things to equip myself to do this 5/3/1 or other recommended routines?

The left side of my hip, and my left glute get real fucking tight after only a couple sets of squats.

Gets so bad to the point I lose all mobility, and can't squat and need to stretch for 20 minutes.

I've looked up a lot of different stretches to do, and they seem to help. My hip has started cracking, and loosening up now. I haven't squatted in like 3 weeks, and I still feel like I'm not ready yet.

Anybody ever have the same issue? Should I see a physiotherapist?

Been on a cut since late May. Been tracking my calories and I've dropped from 178 lbs to 158 lbs. Weighed myself today and I went up two lbs to 160 since last week, and not sure how or if it's just because I didn't get a chance to weight myself Monday morning like i usually do. I did cheat Sunday night for the first time since I started cutting since I was out on a date, but I know there's no way i could have gained 2lbs for just eating over maintenance for one day. I'm 5'7" 26 years old and eating 1411 calories every day.

So is it just water weight I'm noticing? Does not weighing myself at the same time on the same day every week really make that much of a difference in what I see? Is the alcohol I drank Sunday night causing me to retain excess water?

>>42275646
not weighing yourself at the same time does make a big difference you want to cut out as many variables as you can and yea you probably are retaining water causing the 2lb increase I wouldnt give it a second thought and just keeo doin what you're doin

>>42272203
Show us on the doll where /pol/ touched you anon

>>42272086
>Any recommendations on neck exercises and how often should I do them on a PPLPPLX?

I do neck bridges on Push day, usually right at the end of my workout. I'm on a cut, but my neck is still looking a little bit thicker and especially toned

>>42272326
>>42272387
>>42272345
Not who you replied to.

While I agree with you I think the anon you replied to has a point. So much about fitness needs to come from yourself and your own drive. If we start patting each other on the back when we don't make actual achievements this place is gonna turn into tumblr pretty quick.

>>42275306
I honestly find fast food cucks my bulk up as it makes me a lot lazier and not willing to track everything and eat regularly.

>>42276046
OP here and I do agree but a lot of the shit is just trying to bring people down.
There's a big difference between criticism and shitting on someone.

>>42275377
You'll be able to make some progress, but not a whole lot. Try to buy more plates when you can. Until then, say back squats at whatever weight amount get easy, toss a couple of front squats on after that, etc.

Also make sure the barbell and plates are the right, Olympic size. If it's similar to the sand plate dealies you just wasted money.

Where can I get decent beam balance? One that doesn't change by several pounds depending on where I place my feet and slightly leaning in any direction.

What are "insertions"?

Literally what is the point of deadlift? The muscles it targets arent even aesthetic and can be targetted by other exercises with much lower risk of injury.

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>>42274132
/fit/ Is cracking a cold one with the boys, we're here to fuck around a bit and what not but we're helping out our fellow anon make it because we are all going to make it.

>>42276320
Where a muscle attaches to the skeleton. Muscle origin is the end of the muscle that doesn't move with contraction, insertion point moves under contraction. E.g. bicep originates at the top of the humerus (upper arm bone), inserts into the radius (forearm bone).

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>>42276468

I don't understand how 4chan works

For the past couple of months I've been struggling to do every excersise on my workout days. Sometimes I skip bench, mostly deadlifts. Maybe I should stop doing them in the evening. How can I break this mentality thinking it's okay to skip a workout?

>>42276553
Go in the mornings. I know for me at least I have trouble staying motivated if I don't work out right after I get up.

So.. I might have entered snap city, my back started having sharp pains and now it's mostly gone but my left arm have been SLIGHTLY numb..

Please tell me I don't need surgery...

>>42276934
Take it easy for a few days, take an NSAID and ice the area if you want.
Sleep on your back. Epsom's salt baths, etc.

See how you feel in a while, if it's still bothering you go to a doc. If not, lower weight on what you think you goofed up with and focus autistically on the form.

162 lbs ectomorph here

Sq 4x260, DL 3x320, BP 5x175

How much weight should I be adding as a percentage during each bulk to my lifts? Or how fast should I expect progress? I eat 3400 cals at 50% 30 20 carb protein fat and see what I feel are slow gains.

>Squat an extra 5 lbs every 3 weeks or so
>Bench an extra 5 every month or so
>DL is weird, up and down a bit.

Just wondering after noob gains phase which Im out of how fast a skinnier 5'11" guy should expect to progress.

>>42276964

So basically.. rest for a few days and see if it goes away?

What lifts do I avoid? Can I still bench though?

Or should I just avoid the gym totally and just do a couple of chin ups and push ups?I swear it was my piss squat form. I tried 67.5kg and when I came home I realised something wasn't right.

Where can I ice it? The back?

>>42277021
If you're absolutely set on lifting when you've got a potential oops, start light and listen to your body.

As for the ice or heat, feel around. Any points that hurt? For the arm try to stretch out your bicep I guess.
Not really educated much on injuries other than my own shoulder issue, but there are some nerves that go all the way down that can get pissed off, and from my own experience stretching the biceps helps.

Hopefully someone else can help you out.

>>42277513

Okay but generally do these kind of things heal on their own? I don't experience any form of pain so far, I will probably not lift for one week or so.

Hopefully this goes away.

How do I train like an ancient warrior? Honest answers please.

>>42277568
Yeah. They typically go away, all you can do is try to not worry about it too much and try to figure out what you were doing wrong.
Start posting videos and getting form checks, it's embarrassing but what's worse is a serious injury.

I have extreme social anxiety, and have the feeling that if I go to a gym, I would look so out of place, are there any exercises to do at home to gain a bit of muscle definition before going to a gym?

>>42277734
anyone who judges you on how much you lift is insecure about how much they lift. People might judge you on your form - more out of a safety thing. Practice bodyweight form at home (Squat DL Bench) then go. Tell anyone who lulz at you to walk into oncoming traffic on the way home as this would be a gift to humanity.

>>42276996
someone fucking answer me or so god help me Ill start a thread with this pasted

>>42274334
Why are you going to bed at 8?
I have a similar schedule of waking up at 6, coming home at 15:30, then eating a little something, then from 16:30 to 19:00 I work out and then it's free time until my bed time of 22:00.

>>42272326
faggot pls

Should I reduce the volume in my training whilist cutting? Should I adopt a strenght centered approach?

>>42276253
m8, it doesn't really matter whether they're olympic sized or not, I started with a 22lbs bar and sand weights and progressed very nicely. Eventually got them replaced by better stuff.
They're fine at first and for the price you're getting them at, if you can't afford anything better at the time.

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>>42274269
As bad as exploding knees? That gave me grief.

>>42276996
Try getting microplates, a 5 lbs increase is too much at those numbers.

>>42277835
You shouldn't change anything while you're on a cut, just deload as necessary.

>>42277867

But what's the purpose of doing hypertrophy rep ranges when you're in a deficit?

>>42277891
Just to keep up your form really so it'll be easier to do again once you're bulking.

>>42277635

So how do people end up getting injured to the point whereby they need surgery? I think mind is kinda minor but I hope it doesn't escalate..

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>>42272086
What are some things I can do to clear up my skin apart from the obvious face washing etc? Can dairy products or whey protein cause bad skin?

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?

>>42275961
My pee pee

>>42274274
He had a boner but fortunately it didn't have anything to do with you.

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bf estimate?

>>42273401
Is there an alternative to a 4 way neck machine? Could I use a back extension machine for that?

yesterday I was not feeling too energized and did poorly in my routine. Would it be bad to work on the same muscle group today?

>>42281539
how "poorly" did you do?

>>42282400
I only managed one set before giving up for feeling too tired

>>42282411
yeah work it again, just make sure you always stretch

>>42275306
Any amount

I started lifting about a month ago and I've been adding weights to all my lifts ever since but my grip is terrible so when I'm deadlifting my grip gives out before my muscles and it is really annoying me. I don't want to get straps as I only lift 240lb for reps and I'd like to better my grip strength before resorting to straps.

I was wondering if I should buy some chalk but I'd feel weird using it as I'm not pulling massive weight

>>42283486
growth does not come with comfort. Do what you gotta do and fuck what anyone thinks. If you know you're increasing your lifts, and truly believe you will keep progressing, then why even care about temporary judgement from insecure men in the first place?

>>42283486
Hook grip works, but is painful at first. Mixed grip is good, though autists here will whine about it.
Or just work on grip strength.

My hips keep shooting up first when I deadlift, I don't know what to do about it...I press with my legs and instead of the bar going up, my hips do, and then I'm suddenly doing a SLDL.

help

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How is this using Greyskull LP principles with all these accessories? Complete overkill, the idea was to make it like ICF without squatting 3 times a week

>>42272086
>Why the Fuck are all you cunts trying to bring each other down instead of helping each other and not being dicks. Also there's a lack of memes.

ask me how i know u come from blebbid

Can I do cardio/hiit and strength/lifting on the same day? And if so, in which order?

Hey guys, im sort of new to /fit/, but ive been hanging around here a little. Im a 1,65 54kg skelly hoping to increase me bodyweight, strength and endurance but im not sure how and im not sure how to motivate myself. Do you have any tips or replicateble methods?

I'm doing stronglifts program but the weight feels mediocre. OHP are the toughest and Rows are killing me because I can't get the form right.

my question: Can I get lean by doing SL and eating at a 300 deficit?

>>42272086
You shut your piehole you piece of garbage.

Asked on the other thread but no helpful response so here goes again, if I'm cutting and I get to my protein goal do I really need to get to my calorie goal to keep from losing muscle?

>>42285507
The larger the deficit, the more muscle loss, so...

To all the former skinnyfats here who got in shape, do you recommend bulk first and cut or cut first and then bulk? I think i have the patience for a slow recomp too...

>>42286093
Cut first. But lift while you're cutting.

>>42272391
do rack pulls, safer and will help you work up to heavy deads.
>>42272408
work on wrist and elbow flex for front squat. look up videos on how to do that.
>>42272685
reps arent that important desu.
>>42273435
is it slightly above elbow? its triceps tendon acting up which is common. if thats it look it up and see what solutions exist.
>>42274274
if you were on a bench it was prob a boner and he was staring at ur juicy moist crotch as you benched.
>>42274334
you picked chem grad school. i did geology and it was super easy.
>>42275220
i dont care for it as heavier weight eventually means it rolls up my neck too much. i do stiff legged deadlifts.
>>42275257
see a doctor.
>>42276553
do a ppl split instead maybe.
>>42276934
you would know if its snap city as you wouldnt have made it to your pc to type it all out.
>>42277577
work in the fields and go to war.
>>42277835
lighter weight and more volume is actually easy enough on a cut, its heavy weight that you burn out.
>>42278443
dairy can yea. also its summer so it will happen.
>>42278563
hypertrophy is higher reps so you are alreayd doing it at 15-25 reps, also i dont know many who recommend that many anyway. usually if oyu can do it you should bump up weight. dont try to doubel it just do 3x5 or 5x10 for strength or hyptertrohpy and work your weights up little by little. dont assume calories burned is accurate ever.
>>42281367
just deadlift for neck.

>>42285507
Yes, your body still needs energy to function, and your protein intake isn't going to fulfill those needs. If you met nothing but your protein goal your body would just start devouring fat and muscle to fill the deficit.

>>42283486
get straps, do deadlift with straps then switch to rack pulls for volume to train grip.
>>42283942
yea, i do it at the end of lifting.
>>42285117
lift for while then eat at a small bulk.
>>42285177
lean is mostly just low bf with some muscle def. i also cant do barbell rows, feel painful in my shoulders, try t-bar rows rows or dumbbell rows.

>>42286314

What exactly is "snap city" then? I'm sure I have a herniated disc because I kinda have the symptoms.. mainly the tingling arms.

I'm just gonna rest a week or so and hopefully it goes away. It's been 3 days and so far it hasn't worsen at all so all's good I hope..

Also no more deadlifts or squats.. should I just switch to front squats?

>>42286271
thanks family

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

>no gym nearby
>heaviest weights in house are 7.5lb dumbbells
>poorfag
Assuming that I'm pretty weak and want to do basic shit like bicep curls and shoulder presses, how many reps per set should I be doing? And how many sets?

>>42287251
What's hard to understand about resting? If there's a chance that it could be aggravated and you take it, it's your own fault. If you can't sit still and ignore the advice, just take it slow. Not an expert on body mechanics, but front squatting is still squatting. It even stresses the back more than the back squat.

See a doctor, you're probably not going to find an ortho or a physical therapist here.

>>42272086
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

>>42272086
You may like Reddit.

>>42288109
Unless you're a true skelly, just about all you can do are front, lateral and rear deltoid raises along with some external rotations for high reps with that amount of weight.

Have a heavy table? Row that shit or something. Wrap a rope around the shitty old monitor you have in your garage and seated french press it, etc. Chins and pull ups on trees, Wrist rollers can be made or bought for cheap too.

>>42288169
>Unless you're a true skelly
I'm not. I'm overweight actually.

>Have a heavy table?
>the shitty old monitor you have in your garage
Don't have one lol.

I'm just going to have to go and see if I can find some cheap ones I guess.

>>42288047
Pls <3

>>42275239
I weighed and measured everything that went in my body for a weak just to get an idea of my intake then roughed it for 2 month until i plateaud. i started weighing everything again and i continued losing weight

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Been trying to power clean and it's impossible to get my elbows up, my wrists just aren't flexible enough, not even close. To get my arms parallel I have to basically push the bb against my neck.
Have great difficulty with low bar squats too, wrists will be screaming after every set.

Anything I can do to improve flexibility?

I was doing squats and I see these two girls behind me stop and one of them points at me and they continue walking. Were they making fun of my form?

>>42288542
95% of "squat girls" do that backbreaking lordosis highbar suqarter smith machine squat fuck shit, if they were mocking you you're in the right

>>42272387
It's the mopey losers from the PUA and Lookism scene that have failed at improving and have given up and become bitter.

I have an underdeveloped upper body due to living a sedentary lifestyle for several years. Was wondering if it's possible to gain an inch in height if I was to start working my upper body.

>>42276534
Lurk for 2 years before posting anything. Seriously, this isn't Reddit.

Why do people on fit make fun of other people's low numbers at x months? Should someone be going from bar to 2pl8 bench in a matter of months?

>>42288661
Because 4chan.

Sometimes when I face something negative I get all dark and empty inside. I think about all my failures in life, what could have been etc. I get dry mouth and feel cold. Violent and suicidal thoughts appear and I can't control them. I feel like when I think about me being naive in my "happy" state, and how I'm not that person and I want to kill him. How I want to hurt my family and just how empty inside I feel. Maybe an hour later everything is back to normal.

Why am I like this? Is there a cure?

>>42272086
bought leggins...why are these things so comfortable.

When do you stop growing? I am 22 yrs old

>>42288841
height-wise? most people stop getting taller around 18.

>be 250 pound fatass 2 months ago
>decide to change
>workout + running + calorie counting
>now at 220 pounds
>flat stomach
>no more double chin
>gained muscle definition on my body

Is this normal? I'm going to keep going though, calorie counting is fun.

>>42288747
Most of the time it's just a phase, to feel this type of rage vent up inside with no way to release it without a violent manner. Over time as you grow older you learn to find other things to worry about and wonder why past things bother you the way they do. You've gotten mentally stronger at this point.

>>42288865
Hmm ok. My doctor was saying something about it still going on in your kids 20s but didn't seem likely

>>42288871
i know a few people that managed to get taller maybe up to 20 years old or so, but they're extremely rare as far as i know. it depends a lot on diet and genetics i think.

>>42288868
no, usually when you loose weight you get fatter. I'd see a doctor

>>42288871
I grew to 6'1 at 21 years old after being 5'11 when I was 18.

I don't know how much of that has to do with the fact that I ate more, I was skelly as fuck at 18

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?

What are the absolute best videos/guides on proper form for the main lifts in a LP program (squat, dead, bench, OHP)? There are tons on youtube but I need something a little more than a 1-2 minute overview video because I'm stalling HARD and want to make sure my form is perfect.

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5'11" 150lb

Been doing SL for about 4 weeks seriously now and my squat is at 135. I tried 140 5x5 today and was only able to do 2 sets due to right shoulder pain, as well as pain on my neck from the bar. For the time being I've added goblet squats, shoulder mobility stretches and more back accessory to try and help with this issue.
Any ideas on what I else I can do? Id be a shame if I have to force myself to stay at the same weight for my favorite lift.

>Pic related is me