QTDDTOT

>>42310677

It certainly wont hurt, as long as you eat enough to recover. But my suggestion is: If on your restdays you are "restless", do whatever lift you want to get better at.

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Does anyone have any advice on how I can stay tight on the bench?

I always start strong, but my back and core always relax and my power diminishes rapidly after 2 or 3 reps.

I've found the leg drive, breath holding, keeping an iron grip on the bar, etc, helps maintain it, but not for long.

No matter what I do, my scapula lose their retraction and my back, obliques, core, etc, relax and the weight goes from so easy I feel like I could launch it into the air to almost too difficult to finish a set. Every time.

Could I train like 6 hours 3 times a week or less but everday for quick gains if I have got all the time in the world to sleep, eat and recover?

How often should I take L-Arginine per day? Should I take it pre/post workout?

>>42310896
Why not do 2 sessions a day, 3 times a week? Or PHAT or PPLPPLx?

6h a day for 3 days a week, is fucking nuts. Even with gear.

>>42310925
Alright ill look into that
Thanks
>no 8 hour arm workout
Feels bad man

I started my 1300 cals per day cut, HOLY SHIT i feel like if i hadnt slept for hours, does it get better? is it possible to sustain it for like a couple of months?

how to change strength routine while cutting?

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I'd like to try franco's built like a badass routine, but I'm curious as if there's a particular starter program I should start with, or would it be cool if I just did StrongLifts with a few changes? I'm not new to lifting but I'm essentially gonna start over since I haven't lifted in quite a while. So essentially, is any starter program fine to do if I intend to eventually go to built like a badass?

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Hey fit inb4 read sticky
I did
I'm in a weird middle ground between beginner and intermediate lifting. Which program should I use? I don't want to do starting strength.
Also, any experience with SARMs is it worth using after I get done cutting here in a couple months?

>>42310677
According to the actual GSLP, you're supposed to do high volumes of (body-weight) chin-ups and push-ups and maybe dips, as well as some HIIT and LISS, daily. That's in addition to the heavy lifting. That's why GSLP has lower volume than SS or SL, the lifting is only half the program.

I've had bad results doing just the lifting. Way better to do the actual program.

cant do deadlifts or squats due to lower back pains (doctor told me) , am i doomed to skip leg day till this is over?


Also, to fix my back he gave me some stretches and told me to "strenghten my core". What would be a good core routine?

Anyone recommend some shoes to wear for cardio? Current shoes I have know are skate shoes that I received as a present, makes my feet feel like I landed hard from a jump after a 10 10 minutes

Where do I go once I've learned all there is to know from /fit/? Do I move onto bodybuilding.com?

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>>42311305
I don't really see how pic related for example has that much lower volume than SS but hey doing some bodyweight work on rest days is fine by me. Might try that out

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When I woke up one morning my half of both my hands were very tingly and numb.
Thinking this was something superstitial, I immediately looked it up to find out it was carpal tunnel.
Tracing back my day I realized this was probably from me shimmying across a jungle gym bridge like Sam Fisher a few times the day before as well as my new pushup reigmen of 50 pussy pushups a day.
I want to pretend I'm Sam Fisher, but I don't want to get carpal tunnel.
I have extremely weak arms, I can't even do a pullup so I need arm exercises. What do???
I'm an illustrator so I can't get carpal tunnel.

Just came back to /fit/ like after a year, went to check the sticky for the molding mobility link. The site is gone! What the fuck, where else to? Anyone know?

>>42311645
nvm, i just googled. Fuckin still though, holy crap, someone please edit the sticky.

I tried dumbbell bench for the first time and kind of like it. My wrists are really wobbly and I can feel it in my chest more.

Is it a thing to alternate dumbbell and barbell, or is that a meme? I'm still at really low weights right now, and just do 3 times a week where my bench is only every other workout.

>>42311706
basically with barbell you can handle more weight and with dumbells you can reach a deeper stretch. So make sure to do full ROM with dumbells since that is their advantage

>>42311706
I'd just add 3x10 incline db press to your current routine

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>>42311463
Puma ignite. But be aware that you're going to have to try and fail to get the perfect pair. Pic related.

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What is this giant space above my chest and how do I close the gap and look more filled out

>>42310730

always hold your breath and keep your core tight through the rep

breath and exhale at the top

>>42311470
Read the starting strength forums

>>42311784
Boiiiii, you look really good like that. It's pure genetics tho

>>42311784
Genetics.

these please
>>42311176
>>42311432

>>42311784
Youre thin, try eating and lifting weights.

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I have been cutting for like a month and a half. Should I keep cutting or start to bulk?
Weight: 169 lb
Height: 6'0
Currently doing SL

>>42311919
could we see the before pics and stats?
also, do you have pectus excavatum?

>>42311952
>pectus excavatum
wut?

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is beef protein powder useful or is it all worthless gelatin like pork rinds?

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>>42311959
I dont think so. Doctors have never said anything. The before pics look basically the same. Pic is the earliest one i have about one month and a half ago, weighted about 172.

>>42312030
Why are you cutting? Do you want to be really skinny??

>>42312045
I read that you should cut until you are 10%bf and that for beginners it is possible to build muscle on a caloric deficit so I reasoned that I should start by cutting.
>Do you want to be really skinny??
I would really like to have abs.

i want to get fit but i live in a rural area and there are no gyms nearby. i have a door pullup bar thing, an adjustable dumbbell that's like 25 pounds max, and a treadmill. what kind of workout routine can i do with these?

>>42311758
On top of my bench? That seems a little excessive maybe, I'm doing a 5x5 program right now.

3x12 Lateral Raises vs 3x12 DB OHP?

Any exercice i could do to help keep my upper back straight during a deadlift? My lower back is as straught as an arrow but ot seems like my shoulders never seem to fully retract on heavier sets

>>42310677
thinking of getting a slow cooker since I barely have time to get groceries(once per week on my day off) and outside that day I cant really invest time cooking and im sick of having quark or skyr with fruit for lunch every time(I get dinner in my work since its a restaurant)


anything that I should know about it? can I just throw in some chicken, veggies, rice, nuts for examplke and have a delicious meal after some hours?

this sounds too good to be true

>>42312082
Do calisthenics until you can obtain more stuff, get creative, you can do mace training with a sledge hammer, tires are also good.

Which diddy variations works the core and lower back more?

Zercher or Sumo?

Is PPLPPLx too high volume for a beginner?
If so, how many days a week should I visit the gym instead? Five? Something like PPLxxPPL?

Does anybody know anything about Texas Method?

Failed intensity day on squat.
Had to rest bar on pins at 5th rep.
Feels bad mad.

Is it because of too low or too high volume on volume day?!

>>42312716
Either not eating/sleeping enough.

>>42312629
PPL is shit, just do PP

>>42312716
could be any number of reasons man
eating at a surplus?
sleeping enough?
recovering enough?
stressed?

>>42312629
If your a beginner why don't you use a routine made for beginners and not for intermediate lifters

>>42311235
>>42311252
bumping both of these, curious to see responses

>>42312280
>anything that I should know about it? can I just throw in some chicken, veggies, rice, nuts for examplke and have a delicious meal after some hours?
yes. people with slow cookers never shut up about how great they are. i don't have one but that's only because i actually enjoy cooking and slow cookers would interfere with that.

>>42312754
>>42312774
provided that those things are in check?

clearly it's a lack of recovery. i want to attribute more on whether volume is too low/high than else, any experience with that?

>>42312989
>Is it because of too low or too high volume on volume day?!
I would attribute this with too much volume with not enough recovery.

>>42313014
so next week, i will lower the volume from 5x5 to 3x5 and see whether i can up the Intensity day regardless of the fact that this week i could only hit 4 out 5 reps.
What do you think?

>>42313036
Try it out, bruh. See if it works for you. Just remember to get enough recovery for intensity day.

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bf% estimate?

I've never had a drink in my life but a few friends asked me to go out drinking. What should I order so that I don't lose my gains.

>>42313704
bumping for an answer to this

>>42313696
kek

>>42313704
liquor, and stick to a minimum

>>42313735
what's so funny about asking for a bodyfat estimate

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Okay "panic from possibility of slip disk" anon here from yesterday.. just went to the doc and he told me it's possible that I had slip disk because it's pretty common, but the pain I'm suffering from is more likely to be muscle strain..

So I'm not sure if that's a good thing or not, but he said no squats or deadlifts for a couple of weeks.. but yeah when I told him I was just squatting 67.5kg he was like, yeah most probably not.

>tfw doc laughs at your lift numbers.

>>42312280
Definitely worth the investment imo. It's how I cook most of my meals. I'd recommend one with a programmable timer if you work more than 8 hour days.

There's lots of websites/subreddits full of meals if you look around a bit.

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What boxer briefs do you guys wear?

>>42313782
It's just DOMS, my man.

>>42313994

I doubt so though.. do DOMS actually even make your left arms and legs tingle? And it's been like that since Monday.

But yeah just gonna rest a while. The doc poked me around with a pen on my leg but there wasn't any severe tingling or anything, then he bent my back and pressed around and there wasn't any pain at all..

So he kinda just said it was muscle strain and if it was herniated disk the symptoms would be greatly amplified.

it's saturday morning and I have stuff to do. how do I get out of my bed?

Is it normal to have shin/foot splints when you first start jumproping? I am 6'4 200lbs and am getting a little pain after 5-10 minutes

>>42313896
Hanes mustard race

I started the gym about two months ago and have been trying to focus on my arms a little.

On biceps and triceps I've over doubled the weight I started with but despite this my arms have only gone from complete twigs to not complete twigs.

Yesterday a guy with arms twice as big as mine come in and asked for advice on the exercise I was doing because he hadn't been for a while and couldn't even lift half the weight I was doing on a bicep cable curl.

Am I doing something wrong? Do I need to do smaller sets or something to build visible muscle and not just strength?

I usually do 10, but am thinking of trying heavier sets of 6?

Anyone had a shoulder impingement/instability? What did you do to heal it?

>>42314243
I'm a dyel but I'm pretty sure it's low sets high reps to build visible muscle. 8-12 reps is the range I tend to hear.

Could just be genetics, unfortunately.

>>42311176
1300 is pretty low. What are your stats?

>>42311252
if you haven't plateaued in SS you haven't finished SS.

>>42311235
No point in changing a starter program if you're starting from square one. The programs exist to pump your strength up ASAP, isolations won't help you.

>>42312280
there are shittons of recipes for slow cookers. Pick up any cookbook and have a blast, they're cheap and well-worth the investment. If you work regular hours (IE, less than 10 hours a day) you can slow cook something in the morning and have it ready and piping hot by the time you get home.

>>42313696
hard to tell with such a shit-quality pic. Just based off of that I'd say 20-23%

>>42313704
Whiskey. 35 cal per shot.

>>42314297
https://www.youtube.com/watch?v=zsmeXwHu6W0

Watch more of Jeff's videos.

>>42314432
>HEY GUYS ITS SHIRTLESS CHAD HERE FROM GENERIC SOUNDING YOUTUBE CHANNEL COMPLETE WITH OVER THE TOP GRAPHICS. YOU'VE BEEN LURED HERE BY THE CLICKBAIT TITLE AND AFTER ABOUT A MINUTE OF COMPLETE FUCKING AROUND FIND SOME WELL RESEARCHED SCIENTIC INFORMATION AND EXERCISES ROOTED IN MY KNOWLEDGE AS A PHYSIOTHERAPIST

>>42311919
stop cutting.
eat at maintenance and recomp.
here's why:
you need to increase the weights you're lifting for gainz, and your body needs fuel to do that.
169 is pretty good, and if you cut more you'll just be skinnyfat bcz u don't have muscle.
+ if you keep cutting while increasing your noob weights, you'll get a lot of injuries.

eat food, fuel your body, increase intensity.

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Dont know what to do to abs... i always try to do them after workout but i fatigue so fast I get demotivated to doing them, what do?

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>>42314738
You could start by shaving that entire forest.

>>42314305
Interesting, I read that 6-8 was for visible muscle, 8-12 for strength and anything above that endurance.

>>42314765
I don't like havin stubbles tho, they itch and my hair is soft my girl likes running her hand over it. Wish I wasn't balding though, if only all that hair could somehow just grow on my head. Life's hard man.

>>42314791
Definitely the opposite. Where did you read that?

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I've got massive udders

>5'10
>99/100kg, about 220+lb
>male

What are the chances of these being gyno?

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Going to university and need to use their ((((gym))))) for a few months.

It's mainly machines and some pretty heavy dumbells which is nice but as a beginner I can't do barbell based programs to earn my noob gains.

What should I do?

>>42315083
Do the dumbbell equivalent??

>>42315111
So there is a deadlift dumbell equivalent? I thought something like that would be laughed at here.

Are the machines useless?

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Hey guys. I'm a skinny fat dude.

Can I get in shape by just swimming a few times a week and a solid eating less plan?

I just want to be slim/firm.. But without all the skinnyfatness.

Not interested in lifting or calisthenics. But very interested in taking up swimming as a hobby and will learn.

>>42314887
https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/

>If you’re looking to get bigger, you want to keep the number of reps per set in the 6 – 12 range per set. I find this is best accomplished by doing between 3-5 sets, each time increasing the weight and decreasing the reps. (12 reps at 200 lbs, 10 reps at 220 lbs, 8 reps at 240 lbs, etc.)

>1) Muscular endurance – Your heaviest sets should be greater than 12 repetitions. Aim for a range from 12 to 20 reps. Obviously you won’t be able to lift heavy amounts of weight for 20 reps, so you’ll be lifting lighter loads. Also, because you’re going for endurance, you want to decrease the amount of rest between sets. 30 seconds to a minute, but certainly no more. You want your muscles trained to be ready to constantly be putting forth effort and prepared for the long haul. If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well!

How do I try "hard enough" for gains? I'm stalling at less than 30kg on OHP (among all my other lifts) and I don't know what to do. I'm on my last set, I can't do one of the reps. I'm there for 30 seconds with the bar at about chin height struggling to push it higher but it won't. I don't know how much more I have to do to make progress. Do I just try until I can't even hold the bar anymore even though I know I can't do the rep anyway? I haven't made progress in months.

My form is fine, I posted a video earlier and nobody had major complaints with it.

Is GOMAD actually good if you're skeleton mode? I'm 6 foot and 70 kg with barely any muscle.

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I think I'm getting gyno. I noticed my nipples are very soft. What can I do to prevent further damage?

anyone have experience doing 531 3 days per week, only 1 lift per day? Something like BxOxSxxDLxBxOxxSxDL etc.

Wondering what a 9 day gap between lifts feels like

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when should I do cardio if i'm trying to stick to Stronglifts 5x5?
Also my knees are starting to hurt

>>42315631
I dunno about cardio as I don't do it myself, but about the knees just squat less. I started on SL and squatting every workout made my legs disproportionately large. I don't know enough to tell you what to replace it with, but I know I started replacing one of the squat days with bench when I was still on SL.

>>42315511
Don't do GOMAD, just have some milk with every meal as an easy calorie boost.

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Anyone had success with high fat, high protein, low carb diet? Not keto though. The diet has high amount of veggies and fruits.

Kind of a paleo diet. No beans, wheat, sugar etc.

If you've tried it, how has it worked out for you? How did you feel? I'm already somewhat fit. My goal is not to cut or bulk. Just curious about the long term effects of the diet.

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Any idea why my cutting progress stopped ?

How often do you shit /fit/?
Is there a difference while you're cutting and bulking, and how big of a difference?
I shit like once-twice per day while bulking and like once or twice a week while cutting.

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>eat fatty foods
>get hard painful craps
>eat leafy greens and wholegrains
>get uncomfortable, messy sludgy shits
I cant win, whats the recipe for a pleasant shit?

>>42315868
Don't eat grains.
Or anything with lactose.
And try not to kill yourself since everything that tastes good has either one of those things

>>42315917
>reason for suicide
>did Keto

If I labmax anavar and only take less than 10mg daily, is there any risk involved?


I know anavar is said to be unreliable, but it would at least test with certainty that there aren't other steroids even if my anavar is not pure, right?

>>42316381
>I know anavar is said to be unreliable
meant labmax

How can i be able to do 12 chins at 180lb and be unable to do 12 strict form curl reps with any dumbbell heavier than like 8kg?

>>42316670
chin up is a compound movement while bicep curl is an isolation exercise.

Is it ok to do only 2 out of 4 sets of 15 (training for hypertrophy) if I haven't lifted in a couple weeks and am feeling a tad under the weather?

>>42316684
So my lats are probably carrying me hard on the chins right? My arms are really long compared to my height (wingspan is 200cm, height 184cm), I guess this could be why?

/lit/ here, i need some help from u swole boys
So i started lifting in may and i'm essentially doing stronglifts 5x5 except i do it every other day with more core work and less leg work. I'm 5'10 and i started out at 150lbs at the beginning of may and am now at 160 (about 2lbs is due to creatine). My deadlift (5x160 to 5x250), OHP (5x65 to 5x87.5), barbell row (5x90 to 5x110),
and squat (5x155 to 5x190) have all come along pretty well for 11 weeks of work. However, my bench has only improved from 5x105 to 5x115 and my arms are still twigs. I've spent a decent amount of time plateauing but have even failed consistantly even after trying to only add 1.65 or 2.5lbs between workouts or just trying to maintain the weight of the last workout. I'm essentially benching every 4 days now and it doesn't feel like i'm overloading. As far as my form goes, it's a bit inconsistent but i don't feel like it's that bad. I play a ton of basketball sometimes before sometimes after i workout but i don't think that is deterring my improvement given my weight gain and strength gains in other areas. Sometimes i don't even feel like benching is making me stronger and i'm almost ready to try other upper body workouts instead. What do i do to start making some consistent upper-body gains?

Bonus question: are weighted front planks and weighted side planks good for core work?

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>>42311432
you can try lunges for legs. core work should be oblique raises with dumbbells (swing body side to side with weights in hands). do some kind of weighted crunch. also consider front squat, i dont believe its as hard on the lower back as back squat. but idk waht kind of pain you have.
>>42311470
you never leave mate.
>>42311610
its prob just cns on fritz after a workout. carpal tunnel isnt tingly its painful. for pullups do assistted pullup machien if you can, if not do rack pulls. around 225-315 you will be able to do pullups.
>>42311706
dumbbells are better desu. they can hit full chest rom and hit both let and right side equally.
>>42311784
its your chest. just lift and eat.
>>42312082
look up scoopys dumbbell routine.
>>42312251
i do OHP 3x5 then 5x10 lat raises, my shoulders have been getting juciy since adding in 5x10. soe anon with great delts here recommended it and it works.
>>42312258
practice on rack pulls.

>>42314018
could be doms still. when i first deadlifting i felt doms in the soles of my feet and arms. its a tough lift.

>>42314099
Amphetamines, coffee, l-theanine

>>42316752
when people say amphetamines do they just refer to adderral?

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>>42314793
use an electric razor and buzz down hair grain not against, will leave small smoother stubble.
>>42315150
yea swimming and low food intake will work.
>>42315181
muscle endurance is a made up thing. 5 reps for strength and 10+ for hypertrophy.
>>42315246
ohp is a bad exercise to measure progress on, its extremely tough to advance. dont lose heart. eat sleep and lift.
>>42315579
isnt gyno the opposite? hard lumps behind nipples?
>>42315855
i shit every day after morning coffee. 2 a day is fine if you are eating a lot, once a week isnt much.
>>42316698
yea prob stronger back.
>>42316714
rack pull volumes and curls will help flesh out upper body.

>>42315246
OHP is such a low-weight workout that you need to make very slow and steady gains. It's not like the squat where you can add 5lbs a workout. it's more realistic to add like 1.5-2.5lbs per workout. You might need to deload the weight a bit for two workouts and then start working up more slowly. In other words, avoid your plateauing by increasing the weight slowly.

>>42316763
Amphetamines can refer to any of the amphetamines salts or combinations of them. Like dextroamphetamine. Adderall is just the brand name of the most popular ampetamine in both standard and extended release forms in about seven different dosage forms.

>>42316801
>rack pull volumes
I feel like deadlifting my 5 rep max every 4 days is enough for my back development? I'm curious why you think those will help my bitch arms. And by volumes do you mean high rep relatively low weight? And i'll give curls a shot.

>>42316836
yeah but people seem to usually mean adderral rather than meth or any other amphetamine that is not part of the adderral composition (levoamphetamine or dextroamphetamine)

Is the /fit/ version better than phraks?

>>42316913
also amphetamines don't even include ritalin/methylphenidate, which have similar effects to adderall. why not just say stimulants?

>>42316750

Really? Well in any case the tingling sensation haven't really gotten worse so.. imma just rest.

It's probably a muscle strain I guess. I mean.. can squatting 67.5kg even hernia a disc?

Joining gym soon. The only one in my area just has machines and up to 20kg dumbbells..

So I'll pretty much be using machines.

Question: with routines, can I just replace normal exercises with their machine versions?

Bonus Question : will I still get the same Visual AESTHETIC results using machines over free weights?

>>42317554
Short answer: No

Long answer: Machines are usually just for isolation exercises which are vastly inferior to compound exercises with barbells and dumbbells 90% of the time. If you can, either join another gym or just get your own equipment.

How do I go about doing one handed pushups? Is it a matter of just keep doing more pushups till I can? or do I have to do some other kind of conditioning?

>>42317723
Well that sucks a lot..

Problem is the space in my apartment.

Are the results I will get from machines at least superior to say pure calisthenics?

Like, could I at least hit ottermode if that's my goal?

Switching from whey isolate to plant-based. Is soy a good option for females?

>>42317843
Depends. Post clean pic so we can give more accurate info.

>>42310730

Just start checking your form between every rep and reset whatever that has lost tightness. Pull your shoulders back, chest up, etc. If you are able to do this between a rep, it means you lost tightness somewhere. Your aim is to not being able to reset at all, because no tightnes should've been lost. In the meantime, just treat each rep with a mini setup.

It's either this method, or do sets of 2-3 reps, but I highly prefer the first one.

This is usually not a strength issue, but just an underdeveloped "mental connection" between you and all your cues. You have to much in your working memory and can't keep track of everything.

is doing shrugs 3 times a week while doing deadlifts 1 time a week in a low volume, strenght focused program bad?

I'm 5'6" 152 pounds (69kg for eurocucks)
what weight should I cut to?

Could I put handful of oats in blender with water and protein powder? Anyone tried this?

I have no ass. Is using the leg press machine okay to get started to isolate and grow a booty? My squat form is atrocious and painful but I want to work up to it. I've been told I 'don't use/activate my glutes' by several coaches/trainers now. Please help

>>42318683
It's gonna suck to drink but there's no reason you can't

6'4" 205 lbs (193cm 93 kg) mid-20s. Starting to work out and eat right. What can I expect to look like in three years, natty?

>>42317769
There's no point to doing them. Unless you're just trying to show off, don't actually do them. It's murder on your joints and actually p bad for your muscles.

>>42317829
I mean if your goal is not muscled, sure. But that said, there has to be a gym with a barbell SOMEWHERE in your area. Hit up colleges, high schools, look around for other sorts of sports areas.

I understand the space issue, it sucks. It is doable if you think you can handle it, maybe not a power cage though.

>>42318561
Well, every inch is like 6-8 pounds extra on the body so...125-130?

>>42318734
If you want to get better at squats, squat. If your form is bad, practice. If that means using an empty bar for 3 weeks so be it.

For a 200lb male, doing resistance training at a level that promotes muscle growth for about 45-60 min per session 3 times a week, how much extra calories roughly am I burning vs. usual in my pump/recovery period? Not asking for anything airtight/scientific, just a general approximation.

>>42318734
No just fix your squat form loser

>>42318882
there's no accurate way to measure that.

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Redpill me on foam rollers, boys. I bought one a year ago and have only used it once

I've been fooling around in gym for 5-6 months. My stats are 6feet, 190lb
OHP 110
Bench 165
Squat 180
DL 265
All for 3x5 besides DL which is 1x5

I want to start SL 5x5 and follow it exactly. What weights should I start with? The best I can for 5x5 or like 50% of my current lifts?

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How do I into peanut butter /fit/? I don't dislike peanut butter but it takes so fucking long to eat because of how sticky it is and how much I have to drink with it to wash it down.

I also don't have any good ideas of what to eat it on. Bread is for NGMIs and I don't think a sleeve of saltines a day is the best idea either. I don't really like it in oatmeal either and I hate celery, apples are also empty calories and other fruits don't pair with it as well.

There's a store in my country that carries their own brand frozen veggies and so far when I've bought frozen cauliflower, the calories were always like 22 or something for 100g. One bag is 400g and I usually eat the whole bag with dinner. The thing is, today when I looked at the back of the bag again, it said 40 kcal for 100 grams somehow? I get that it's not a massive difference but still, what would you guys do in this situation? When I searched online for frozen cauliflower calories, it gave mostly around 20 for 100 grams so this is pretty weird. Is it possible that they put it wrong?

>>42318983
Your such a pussy

>>42318983
I absolutely love putting peanut butter into a bowl with a sprinkle of cinnamon and dipping bananas into it.

>>42318983
don't fucking eat it if you don't like it.

christ.

>>42318995
It's unlikely they got it wrong. It's likely there's some light seasoning on it that upped the calories slightly.

>>42319024
Learn to read

>I don't dislike peanut butter
Literally second sentence.

>>42318942
https://www.youtube.com/watch?v=Zj1uWkRj2Lg

Check that vid out buddy, everything you need to know.

Just apply what he says to problem areas.

>>42319045
>I don't like the way i have to eat it
>i never said i don't like it

hmmmmmm

Need help healing...recovery is currently 3-4 days

I'm 32

I sleep 8 hours and nap an extra 1 hour

Eat well 4 meals a day

My form is good I've been lifting since I was 26

What do?

>>42318969
Personally I would say dial back the percentage of your current 5rm by about 10% and work back up to where you were to get your body accustomed to the extra volume.

>>42312180
Depends on your goals, my man. If you want greater hypertrophy at the risk of slower progress on your bench, I'd say go for it. But if you want a stronger bench, stick with 5x5

>>42319075
what the fuck are you talking about. You need help with...what? Healing? Healing what? What does your diet have to do with it?

>>42319034
nah there definitely isn't though, it's always been just frozen cauliflower.

>>42319046
thx mate

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>>42319098
Sorry if my lingo is off, healing to me is recovery from soreness.

Doesn't diet, rest, and form have to do with "recovery" was just wondering what else I could do....

No need to attack my terrible English

>>42312258
Maybe snatch grip deadlifts? They require your upper back to be straight and engaged throughout the lift, otherwise you could definitely feel yourself bending at the lumbar

Am I supposed to be sore to know if my workout was effective?

>>42319128
Soreness? You mean DOMS? That stuff is just natural when you start lifting. If you're sore years after being a regular then you should talk to a doctor because that shit ain't normal.

>No need to attack my terrible English
Wasn't attacking you, I genuinely had no idea what you were asking.

>>42312464
Zercher for sure is hardest on anything core

>>42317554
You'll never get as good of results with machines, but if that's absolutely all they have, it's better than nothing. Still, probably worth looking into the next nearest gym to see if their free weight area is better.

Also, question: is it necessary to "replenish salt" if you're sweating a lot? If so, what are some /fit/ approved foods? I walk 2 miles to my gym each way and it's usually in the 90s by mid-morning, so I get pretty sweaty.

>>42319146
No. The initial soreness when you first start lifting or lift for the first time after a long break is a natural thing called DOMS. This sticks around for about the first month of lifting and more or less goes away as you regularly work those muscles.

quick question, I have those three vitamin and mineral complexes that all stack some various vitamins and minerals, but some of them overlap on each other.
Will I wreck my shit if I have :
>200% of Vitamin A daily amount
>227% of B1
>214% of B2
>300% of B5
>343% of B6
>500% of B8
>200% of B12

I kinda need the other minerals and vitamins scattered around the three different complexes.

>>42311176
Depends on your starting TDEE, I'd say. Are you doing a 1300 deficit or eating 1300 a day? I ask because if you're only eating 1300 a day, you're gonna have a bad time.

t. 5'5 220 eating 1800/day

>>42319176
I highly doubt you actually need those vitamins to begin with.

>>42312716
Possibly hitting too low or too high of weight on volume day? Maybe you shot too high on intensity day?
I'm on my 4th week and haven't hit plateaus yet while working at 90% of my 5rm on volume days, so far have been increasing by 10-15lbs each intensity day. How far are you into it?

>>42319188
It's for improving my hair, nails and skin health. I'm also cutting on a not so varied diet because of calorie restriction, essentially high protein, so I lack some of these.

>>42319176
>500% b8

>>42319286
nice catch m8!
Anyway I find a solution, I will just rotate the three complexes.

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Considering buying a rack/cage for my home gym. The only problem is that an 83'' H cage will not allow me to fully extend my arms during OHP.
Should I get a half-cage/rack so that I can fully extend during OHP? Has anyone else had this problem?

>>42315917
>>42315868
Not true.
Learn to season your food properly and this problem is solved.
Additionally, learn to caramelize food.

ex:
>Buy some fresh, raw chicken breast
>Buy them pre-sliced to an even thickness or do it yourself or mallet them out
>Dry those fuckers out with paper towels
>Season the fuck out of both sides of them (salt and pepper works, but you can experiment)
>Dry em out some more
>Heat a skillet up on medium-low and throw in a tablespoon or two of cooking oil
>Drop the chicken in and let em go until the outside edges are all while (cooked) and then start checking beneath them to see how caramelized they are on the bottom
>When they look fuckin gorgeous, flip em and cook em about half as long on the other side
>Poke em and see how firm and bouncy they are to test done-ness
>Check the bottom and see that it is also browning up nicely
>Then throw those sluts onto a plate covered in foil and cover them with more foil for 5-10 minutes so they can heat up a bit more inside and relax

Congrats. You now have deliciousness and protein in one package, with no grain or sugar. Just some added oil and seasonings, and you can dial back the oil if you want.

Now, without cleaning the skillet, you can brown some sliced onion and bell pepper, maybe throw in something spicy, or some garlic, or some mushrooms, etc, and let that sear a bit between stirrings and you end up with a full, healthy, meal of whole foods with no added carbs. And it'll taste better than most other foods.

Hey /fit/, currently 19 and my family is planning on moving to Idaho within a year. Does anybody know what it's like over there gym and people wise? Will I get a lot of attention being /fit/ or is it somewhat normal?

>>42318517
bumpity

Are fitbits a meme or worth it? I'd like one to start tracking my runs, but I sweat a lot and I'm afraid it would soak through and fuck up the fitbit. A few co-workers/friends have one but they all got them as gifts, so I'm not sure if it would be worth purchasing one for myself.

>>42315145
It wouldn't be a legit deadlift, but you could definitely do a stiff legged deadlift with the dumbbells.
Machines are okay, they won't help a lot with general strength because of the lack of stabilization but they will help with hypertrophy

>>42318983
I drink a kale/fruit/yogurt smoothie once a day and use that to swallow my 1/3 cup of PB. Pretty ez mang

>>42319370
pls respond

>>42319370
>>42319655
Yeah sure whatever works for you my dude

>>42319709
Additionally, is this a good deal for CAD 239$

1 x 7' Olympic chrome bar (45 lb bar)
2 x Olympic Spring Clips
2 x 45 lb steel plates
2 x 35 lb steel plates
2 x 25 lb steel plates
2 x 10 lb steel plates
4 x 5 lb steel plates
2 x 2.5 lb steel plates

http://www.treadmillfactory.ca/xtreme-monkey-300lbs-set-with-bar

I can't deadlift at my gym (too small and only got smith machine + bench for core stuff and my back is lacking a lot.

I got some spare weights in my home, should I buy a bar just for deadlifts? Might give it some other uses but it would be for back days only.

Anyway, should I buy it just for that?

>>42319370
You can't OHP outside of the rack?

I'm really worried that I'm eating too much sugar. How much is too much?

Take today for example, I ate 2238 calories, 211g carbs, 84g fat, 145g protein and 75g sugar. 45g of that sugar came from fruit and veg. The other 32g came from things like wholegrains, nuts, dairy, cooking sauces. Does that sound like too much??

>>42319883
I could. However, I would not purchase a full cage if I am unable to use it for OHP, then I would buy a half cage/rack like pic related.
I read about people OHPing in power cages all the time on /fit/ so I thought I would check here first before buying anything.

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>>42310677
/fit/ I need an opinion. I just got done squatting and I noticed something really weird with my shoulder. On my left shoulder, where my collar bone meets the far point of my shoulder and the start of my arm, is a raised, noticeable area about the size of a half dollar coin. There is no such spot on my right shoulder. It doesn't hurt or anything, but it looks swollen and freaky. What the fuck is it?

Pic related is offending shoulder

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>>42319928
Compared to other shoulder

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is it bad to get most of your nutrition/protein from a shake? im a skellington doing ss and i have a 1500 calories/94 proton shake every day

will this have any side effects in the long run?

>>42319902
I just don't understand the problem, what benefit does OHP inside the cage provide?

>>42319928
>>42319942
broken collar bone
side question, do you OHP in a full/half cage or do you power clean it?

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>>42319983
The cage is more solid and I want to invest in quality home equipment, it provides no bonus to my OHP.

forgot pic

>>42319949
Not if it helps you hit your macros. In the long run it's better to work your meals to contain all of the macros you need rather than just loading yourself up with a pound of peanut butter everyday. But at the end of the day I don't think it really matters, food is food so long as it's not also packed full of sugar. I get ~800 of my daily cals from my daily smoothie.

>>42320000
How is it broken though? It doesn't hurt. I have full range of motion. No abnormal creaking or cracking either when I move it

>>42319928
you probably sprained your AC joint sometime in your life

>>42320021
Then get the cage. OHP inside or outside is totally irrelevant as long as the full cage has pins that extend out so you can rack the bar outside, unless you don't mind cleaning the weight.

>>42319489
I have mine. Have used it for tracking workouts, steps, etc. Went from 5'5 255 to 180 in the span of a year.

>>42319489
>>42320063
I should add that I also sweat like crazy. Never have an issue with the Charge 2.

>>42310986
WHATEVER IT TAKES

What do people actually eat on keto? Its supposed to be mostly fat, some protein, low carbs right? I can only think of shitty options like processed meat, red meat, drinking a pint of oil...

>>42320054
How bad is that? Should I be heading into a doc to talk about it?

>>42320022

ok thanks man

>>42320054
>>42319928
Also, I should note that swelling has gone down a lot. I can still notice a raised area but only because I was looking for it

I recently had a stroke, I'm mostly okay but my legs feel extremely weak, is there any solution to this or i'm fucked?
PS failed miserably at leg press

>>42320265
If you had a stroke your veins and arteries are probably fucked. Do cardio to get your body feeling better. It'll help increase blood flow and oxygen efficiency in your legs

What BF% do you guys usually start cutting at?

low-mid 20% here, 5'7" manlet, 175lbs, starting to really feel like a fat shit but my lifts are shit too so I don't know if I should continue bulking or just start cutting

>>42320357
Change your routine and cut. I was in your position and did this. Bf% went down and lifts went up. It was pretty nice.

so been told ive strained my rotator cuff in my left shoulder and advised to stay away from any workouts for up to three weeks and maybe longer if its still not better by then

pretty fucking upset cause i feel like im wasting time doing nothing.. what do?

>>42320423
Ask your doctor about running

I know what braphogs are, but what are slampigs?

>>42320432
id be able to go running without much harm but i'm currently trying to bulk, guess it would stop from any excess fat building while i cant work out

>>42314120
Pretty normal but just make sure you stretch some before and more afterward to reduce this. Shin splints are the worst for me when I do HIIT

>>42311784
Upper chest. Incline bench presses are great for adding bulk here.

>>42311919
Bulk it. Right now you don't have enough muscles for a decent cut. Get them big.

>>42314305
>>42314243
1-3 is generally for strength training.
4-7 a decent median for strength/hypertrophy
8-12 proven to be best for hypertrophy
13+ great for endurance training
Try them all out, depending on your goals, and see which methods you like and which you believe help you the most. It all comes down to goals, if your goal is size then you probably won't want to come in everyday and do 3-5 reps. That being said, it is a good medium between hypertrophy (muscle growth) and strength (lift numbers). I find that 5's are what I enjoy the most and because I enjoy it the most, I work a lot harder in the gym as opposed to traditional hypertrophy training. This doesn't mean you won't gain strength while training for hypertrophy. This also goes for the opposite, it doesn't mean you won't get bigger when you train for strength. These are just the scientifically tested methods for their respective benefits.

>>42314243
I just replied but forgot to add this. Biceps, like all muscles, are important to reach that full contraction. If you are only doing the top half of the lift then your peak will be really nice but you'll have an lmao3inchgap between your forearm and bicep. When I first started lifting I would just go in and try to load up a bunch of weight and crank out reps. As a noob you'll make gains but you'll eventually plateau and want to kill yourself. If you manage to not squeeze the trigger then you can start counting your reps on the concentric and eccentric position. On its eccentric position I recommend doing a 2-3 second movement and exploding into the concentric position. I will make this a little more clear if you don't have a ton of experience. The eccentric is the elongating and the concentric is the shortening of the muscle. So for a bicep curl the eccentric is the "negative", where you are elongating the bicep and letting it down. Often times people just let the weight drop and this will affect gains eventually. So during this "negative" try to focus on a 2-3 second time. Then, once you are completely elongated (safely of course) explode from the position (safely) and squeeze at the top for a good contraction (see how related the words contraction and concentric are?). This should improve your gains. You'll likely have to move down in weight but it'll allow you to get a better stretch (as we know you can do more weight on a negative than you can on the concentric position).
Other examples:
Bench press: Concentric- the press, Eccentric- The pull to the chest (notice how you just don't "drop" it)
Deadlift: Concentric: The pull to your waist, Eccentric- Letting the weight back down
Bent row: Concentric- Pull to the chest, Eccentric- Letting the weight down

Also, this 2-3 second pause is good for both accessories and compound movements. It's extremely beneficial.

>>42320400
more details?

How did you change your routine?

>>42320567
I wouldn't bulk man. You'll just be fat if you aren't working out at all

>>42314297
I do and used baseball-styled pitching rehab to help. I have hyperextended my shoulder and my arm has gone numb around 20+ times in 4 years. It does not bother me while lifting, only while playing sports. Focusing on the stereotypical internal and external rotations are really good and you can do many exercises with elastic bands that help. I went to PT for 3 weeks before realizing I could've watched some youtube videos from a 15 year old to fix my problems. Not to say that I'm a professional by any means but a retard could've taught me the movements explained by my PT.

Chest against wall and reach up 3x15
Lay on a bench and bring a light dumbbell parallel to you at a 45 degree angle 3x15
internal+external rotations 3x15
Lay on a bench and bring light dumbbell parallel to you at a 10 degree angle (like a frontal raise while lying down)

Hope this made sense. I'm not sure the real names for most of these exercises but these are just what I have been doing. What kind of sensations do you feel when you aggravate the shoulder?

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Are sumo deads worth doing if you aren't a PL?

>>42320786
well I was bulking anyway when I was working out but it was only at like 300+ calories.
what would you suggest, eat at a maintenance till i can work out again?

>>42314903
Extremely high. I was 5'11 and 240 and dropped to 140 lb skinnyfat auschwitz mode and then got into lifting and now 5'11 185 lbs with
Bench: 225x5
Squat: 335x5
Deadlift: 395x5
OHP: 135x12
If you make a LIFESTYLE change you can make it brah. However, you'll still likely have gyno like me. Who gives a fuck, just bank on getting chills sometimes and having big hard nips masterrace. The average person is a sloven piggy anyways. Your legs should get big quick though from supporting so much weight.
If I were you and could do it over again (since I pretty much was you) I would eat a deficit and cut to 170 lbs and then start training for muscle and just eating at your TDEE which you can find the general range for pretty quickly.

>>42320748
More weight, less reps. More focus on strength. Always trying to increase 5lbs a week. Also checked my form. I was terrible at squats and deadlifts cause of my form and did ladder sets. It allowed my to work on form and lift heavy to a certain point. Got my squat to 300lvs this way. Also I liked to add cardio depending on what day I did. Leg day I ran, shoulder day I did rowing, chest day I did swimming

>>42320842
Yep, pretty much. Be careful though. Running burns a lot of calories. ~3/4 your body weight in calories. So depending on how much you run, you'll need to eat a lot to be at maitenence

>>42320895
And I mean ~3/4 your body weight in calories for every mile you do

>>42320906
ill keep that in mind, thanks a lot for the replies!

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Is there a good routine that mixes 5x5-esque weight training with bodyweight calisthenics-like workouts? Love making consistent strength gains but also don't want to become a T-rex mode SS victim. What's the best way to make sure my arms and chest get big too - should I still do GOMAD?

My fuckbuddy always wanted me to gym with him and I turned him down because he was more in shape than me. Should I go even though I'm dyel?

What is a good scale to buy? I am debating a shitty 10 dollar on sale scale at Canadian tire or a 22 dollar one from amazon with good reviews.

>>42315836
If your cut plateaus, lower cals / macros by around 200

>>42322011
no you're only going to look like a weak bitch and get judged and be embarrassed by how much you can lift in front of a bunch of ripped dudes

>>42310730
Do you do any rows or ab work? Your upper back and core could be lagging behind your chest

>>42311706
Depends on your goals. Are you OHPing too? I wouldn't alternate with bench personally since you can do more weight with a bar, do db press as an accessory 3x8-12 on whichever day you like. If you do it on your non-bench day don't go too heavy and pay attention if you start to have problems recovering for your bench.

>>42319130
>>42316732
Ill be trying both of those thank you lads.

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I'm currently on a cut. 6'0 195lb -----> 175lb. By my estimate, around 16% BF

Is 175 a good place to stop and begin bulking? Also, how to fight cutting fatigue?

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>>42320835
>sumo deads worth doing
bamp

>>42316698
Long (fore)arms = long lever arm = greater moment on the elbow joint = muscles must produce a greater force to overcome said moment. If your forearm is 30% longer than mine, your bicep curl is 30% 'heavier' physics wise.

Don't stress, nobody cares how much you can curl.

>>42317769
Follow a body weight pushup progression, find which step you can barely do and start with the step just before it. There's a lot of technique in one handed pushups too, watch vids and stuff.

Lifting weights doesn't make you good at calisthenics, the strength might be there but your body has to learn a new movement pattern. Also lifters tend to be heavier than bwfags.

>>42317829
If you legit have no bars or dumbbells, do calisthenics as your primary workout, and machines as accessories. Calisthenics is mostly compound movements like barbell training, but instead of increasing resistance to progress you decrease leverage.

>>42318517
What stage of lifter are you
What are you lifting for
Are you doing power shrugs off the pins with a supermaximal deadlift weight or slow shrugs with a light weight

>>42319489
Use strava on your phone to track your runs

>>42320835
Just as worth doing as conventional
If you're not competing in a sport don't sweat the small stuff

>>42322352
kind of complicated. want to get strong but still look good. am starting SS (started it 2 times but had to quit gym. was at 120kg squat)

i am starting it with low weight to do it properly and I dont mind much dropping isolated exercises, but if there is one muscle group I care for is traps. and I wouls do it "body building" wise, slow and with a bit less weight. am I going to overuse my traps?

Any advice on high weight capacity half cages/fullcages/squat racks for a much needed home gym upgrade? preferably shipping to NZ, all i can find at the moment is a max 350kg safety limit on the spotters i want upward of 500kg as a future proof of sorts for heavy rack pulls

>originally on M/W/F routine
>changing to T/R/Su routine

>Couldn't go Friday/Saturday - decide to start new routine on Sunday

Did I skip a day? I'm having this conversation with a friend and he's insisting I didn't skip a day, but I feel like I did since I never went Friday - and would be going to the gym anyways on Sunday for the new routine. His argument is it's still 3 days in a 7 calendar day week.

what's the best routine for aesthetics? don't care about strength

>>42323302
gonna try and give you a serious answer

if you roid and/or have great genetics, you can get great results with the stupidest brosplit and decent nutrition. if you are 100% natty, you will need excelent nutrition, and i'd say the best program for natty is PPLPPLx. however, even not aiming for strenght, I'd suggest doing a bit of stuff for strenght, either starting with a strenght program or switching between the split every once in a while, because doing isolation with a stronger base >> doing isolations with weak ass compound movements (unless youre going for ottermode, which btw you didn't say what 'aesthetic' is for you)

>>42323302
Aesthetics = high muscle, low fat

that said:
Greyskull LP for a while, then
Upper/Lower split (4-day), then
Push/Pul,l then
bodypart split when you're real fucking jacked already.

Work from general to specific: bodypart splits aren't for novices but I see wet-backs doing them all the time.

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>>42323373
>btw you didn't say what 'aesthetic' is for you

I want to go from cut to maintenance and then bulk at 300 surplus

am I supposed to expect weight gain when going for maintenance?

also when bulking at 300surplus how much weight should I gain per month? 1kg?

Following a bodyweight progression of pushups (through to sets of one handed, feet elevated), what sort of benchpress weight would that equate to, and is there a point of starting gym work if you can't max out bodyweight work?

>>42323425
jesus christ how to achieve this mode

>>42310730
keep your elbows tucked. bend the bar; mentally trying to make it a neutral grip. like if the bar were flexible plastic, the middle should be over your face with the ends pointing toward your feet.
letting my elbows flair half way through the press used to help, but now I just loose my scapula position. I'm now relearning bench with unflaired elbows.

Anyone experienced pinched nerves along their upper back, somewhere around the shoulder blades before? It's kinda dull pain but it's sending tingling sensations down my left arm.

Not sure how I got it though..

>>42323758
https://youtu.be/GIX-RyorgkQ

What body type is the best to get lean and strength with a nice aesthetic look

Been doing SL at home with a bench and barbell as my only equipment. Currently I have to press the barbell onto my back in order to keep squating. should I just give up and goto the gym or what's a decent piece of equipment I could buy for at home in canada?

Should I just give in and buy a power cage or is there something cheaper that'll let me do most everything?

How does one even start to gain volume on lats and calves when you're a skelly? My calves are weak, and my lats never feel like they do any work when I do pulldowns and stuff.

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>>42325669
build blocks

My local gym has an absolutely retarded policy where you can't do a standing overhead press. They have a sign stating explicitly that the exercise is banned (presumably because some moron injured himself doing it), and the staff won't get off my case about it. Is there another move I can do to help the same muscles?
>find a better gym
I would, but I live in the middle of nowhere and this is literally the only gym for miles.

>>42325748
holy shit that's a good idea. thanks anon!

>>42310730
The shadow isn't holding a camera though.
Does he have a GoPro on his head?

>>42325789
can you z press?
https://m.youtube.com/watch?v=nyZh1xsvhI0
I have to say, his pins are one thing too high

>>42325815
it's fake dumbass. look how he's four times wider than the fatty

Have to take 2 weeks off the gym because of injury, what should I change to my diet? Do I eat at maintenance or slightly lower it.

Should I keep protein levels higher than usual?

What do you think about this routine? I'd do it with dumbbels, at home, trying to do everything twice a week.

https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>42326089
depends. are you skinny? eat when you get hungry without ever pigging out. fat? now's a great time to cut. breakfast is a myth. if you can get through the first hour in the morning, you can bake it till lunch.

>>42326142
I'm pretty skinny and barely have any muscles... Fuck isn't 2 weeks gonna bring me to point zero ?

>>42326202
even top level athletes can recover from a month off in three weeks (the better you are, the harder those three weeks get). I'm a swim coach, we take August and two weeks off for Christmas every year, it's not an issue. you have little skill and little muscle, you be right back in 10 days. trust me, you'll be fine.
if you like me (skinny) you'll forget to eat without exercise. eat regularly, at least 4 times a day.

>>42326242
Should I just focus on maintaining my current weight? But will muscle mass be lost because I didn't workout? Would higher protein levels diminish that effect?

im starting stronglifts tomorrow but i dont know what stretches to do to not fuck my shit up.Can you recommend some ?

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Been doing gslp + accessories (chest, back, hamstrings) for about 5 months now, but already go tto the point where I can only progress 2.5kg every 2nd workout, sometimes even longer. Should I stay to milk out more noob gains or switch to pic related?

Stats are: 5'10" 75kg bw
40kg ohp 3x5
72.5kg bench 3x5
127.5kg squat 3x5
145kg diddly 1x5

Best exercise to gain mass to my upper back, like between my lats and on top of my neck? If you know what I mean.

I feel like I got good traps and lats but it's like volume is missing from the middle. Why does most people's backs look like that btw? It's like they got width but not thickness.

How to achieve that thickness?

Fast or slow reps?
Also, are streches a meme?

sean10mm SS til 1/2/3/4 or sean10mm SS til "intermediate" on all muscle groups on symmetric strength?

>>42326867
Rows, facepulls, snatch grip deads/high pulls.

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>>42326570
>>42326884
stretching is only for mobility. literally only stretch if you cannot perform the motion correctly without it. stretching does not warm you up, prevent injury, or make you stronger. in fact, stretching can reduce strength for up to an hour.

Can somebody explain to me what a pushup/chin up ladder is?

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>>42326570
Dont do stretches right before a workout. You dont need to stretch at all when lifting, just do warmup sets as you lift heavy weights later on. The stronglifts app will tell you how if u fork over a few dollars for the premium edition. However, stretches can help with everyday mobility. See pic related.

Normal deadlifts or Romanian deadlifts?
Are squats and OHP worth it?

is it okay to take 150mcg of kelp a day?

https://www.nowfoods.com/supplements/kelp-150-mcg-tablets

the website says it's okay but just seeing if anyone else is taking kelp.

>>42327158
Deadlifts are good, I do rack pulls on back days because I don't want to train my legs, just my lower back. I can't squat heavy because of my shit knee genetics so I deadlift, ohp is gay, just do dumbbell shoulder presses, more freedom instead of being locked by a bar.

>>42326570
Stretching is for normies who have no idea about lifting. Start off with the bar and move up in weight.

>>42327171
>can't squat heavy because of my shit knee genetics

bullshit. unless you have a genetic disorder with a medical name, your knees can squat

>>42327197
Well, when I did it last I squatted 2pl8 and my knee popped out. I've been told my form was correct enough to not fuck up anything.

I will probably squat lighter to build knee strength but my knees aren't great.

>>42322623
Ehh possibly. If you do em bb style it's probably fine. Just pay attention to your DL (and cleans/OHP if you do em) and ease off on the shrugs if your traps are too fatigued

Is working out when you have no energy a wasted workout?
Fasting RN so no energy ever, should I just stop being a pussy and do it or drink coffee or what?

>>42327223
Shit workout is better than no workout senpai.

>>42327212
damn straight.
buy the book "Bulletproof your knee". you can read it in one sitting and it'll save your weak knees.

>>42327233
I deadlifted properly for the first time last night, It was a really good feeling waking up with no back pain or anything. Back feels amazing. Will buy the book, thanks.

Going to the gym, been fooling around for over a year, I think my stats are not bad, but god I suck at squat, last session I learned how to ATG, I think, with oly shoes, so I deloaded a lot

1x5 225lb bench (stuck right now)
3x5 145lbs OHP
1x5 300lbs diddly(been doing them properly for 3months)
3x5 165lbs..squat

>>42327001
>>42327095
>>42327189
thanks bros <3

>>42327001
>>42327095
>>42327189
can i do dynamic streching though ?

>>42327375
I don't stretch at all, Unless you want flexibility, which instead you should be doing something like yoga. Warm up with light weighs dude.

But yeah, do yoga if you want to be flexible

>>42327375
yes, that's completely different. in fact, dynamic stretching after static stretching helps bring back some strength.
remember, a tight muscle is a strong muscle.

>>42327386
aight,thanks famalams <3

I'm a recovering fat fuck and I recently hit a plateau but, I'm confused because I'm 290lb 6'0 (was 320). I was doing intermittent fasting, only water and had a bowl of soup with a piece of bread once a day.

It's been three days and I'm hovering around 290. Should I start working out more? Eat even less? I thought plateaus happened much much later into this

Changing routine to fullbody 3x a week because of sports training.

How does this look? I just adapted it from another guide. All exercises with dumbbells for homegym master race.

AxBxAxxB

Workout A

Squat 3x5
Bench 3x5
Rows 3x8
Reverse Flies
Calf raises 2x15/Skullcrushers 2x10 Superset

Workout B
Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Pull up 3x8
Ab roller 2x15/Bicep curls 2x10 Superset

>>42326117

anyone?

>>42327450
how do you squat with dumbbells? not judging, just want to know

>>42327450
how do you squat with dumbbells? not judging, just want to know

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>>42327462
Either goblet squats or this.

>>42326117
get a barbell lol

6'2 skelly here. I have gained 5lbs in a month so things are clearly working so far. I have just changed my routine, please rate it for me?

A
OHP - 3 x 8
Pull Ups - 5 x F
Bench - 3 x 8
Curls 3 x 8-10

B
Squat - 5 x 5
BOR - 3 x 8
Dips - 3 x F
Abs

On my off-days I am doing neck training as it is horrible giraffe like pencil and I have zero traps. I am going to buy a neck harness and do barbell shrugs too.

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>>42327472
that's idiotic. that's a hex deadlift with added bonus of being a pain in the ass. get a barbell or at least blocks to do pic (hip belt squats)

>>42316801
>use an electric razor and buzz down hair grain not against, will leave small smoother stubble.

Shit, I always shave my beard against to have the smoothest chin but apparently it's what's causing my beard to get barbedwire mode. Thanks for the tip.. still wanna know how to get over fatigue while doing abs.

>>42327483
> is small
> wants traps
> not dead lifting while you still can 2x week

deadlift now while you still can. once you get huge a heavy deadlift set will kill you for two weeks.

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I feel a popping in my hip area while doing pic related, should I be worried?

>>42327498

My lower back is fucked dude. I probably shouldn't be doing squats and BOR as I always get back/nerve pain afterwards but I still am

my maxes are 62.5kg/80kg/145kg/170kg and I'm starting to stall heavily on a 5/3/1 variation program
I haven't deloaded since I started lifting last november; is it worth taking a deload week and then a 10% reset before progressing further?

>>42327517
that shouldn't happen. do your homework and learn. it's a complicated motion, but knowing how to pick shit up is important.
once I learned how to squat and deadlift, I never had back/spine issues. also cat-cows help a ton with an acky back

>>42327533
god yes. I do four weeks on and one off and I feel like shit on that fourth week. I might even change it to three on, one off.

>>42327486
Yeah let me just shell out for a barbell and squat rack on a student budget where ramen is a delicacy.

>>42310677
I know im pretty weak, but i can bench press 38kg (83,7lb) x 10 but i can just dumbbell press 24kg (61lb). Is there something wrong with me?

Looking for a song. I only saw the end of the video. Guys playing cards. There was a censer. Ends with the kings of hearts burning while floating. Can't remember any lyrics.

>>42327502
I'm no physical therapist, but it could be due to a single or group of overly tight muscles in that general area causing your joints to rub with unnecessary force; possibly your hip-flexor.
(i only say that because it seems the hipflex is a fairly common problem zone for people thanks to society expecting us to sit at desks for 8+ hours a day every day).

Reserve a minimum of 30mins a day to give the area a decent stretch and see if it starts to make a difference. Worst case scenario is it doesn't solve the problem but conditions you to have less tight muscles in that area anyway, which is nothing but a good thing.

>>42327213
ok. thanks

I'm 6ft and weigh 226 lbs

I'm currently doing SL 5x5 and cutting at around 600 colories below TDEE whilst hitting 200g protein a day. Currently losing about 2 lbs a week since I started a month ago. How long should I be cutting before I start eating big?

At the moment I'm still making noobie gains but I imagine I'll hit a wall soon.

What are some good accessories for building quad and hams strength?

pls reply

So, fast or slow reps?

>>42328197
SLOW. Time under tension is a factor for hypertrophy gains, my man.

>>42328042
for quads: high rep knee extensions. you must hold the lock out for a sec; if you can't it's too heavy and dangerous. for hammies it's going to get weird. attach your feet to the ground (have a partner hold your feet or stick them under the couch) and go to a tall kneel on your knees. slowly lower yourself to the ground. most cannot do the concentric, that's fine because it's an exercise used to strengthen the eccentric strength of the hammies. strengthen this helps prevent hamstring issues down the road.

>>42328217
but fast concentric for strength

what is the regular/reasonable amount of protein a whey should provide in a shake? and also, if I was not to drink it every day at work, would it be better to drink it in rest days for better recovery or training days?
>excuse the dumb questions, I am a stupid when it comes to supplements