QTDDTOT

>>42376420
>*most important muscle...

>>42376420
hate this cunt

>>42376423
Why???

I haven't been to the gym for like 1 month, and today when I did lunges, one of my hips started to hurt. Now when I walk or put my BW on the hip, it really hurts.

What do I need to do? I know that I need to stretch, but what else? How long till it stops hurting?

Holy fuck that guy looks weird

>>42376422
what is the heart

Do I need to use a bit of oil or butter to cook turkey bacon, or does it have fat that it can cook itself in like regular pork bacon?

pls no bully

>>42376420
Doritos for cheek bones.

is it acceptable to do a cartwheel in public or will people think im a show off

are deadlifts necessary? I feel like I'll snap my shit up cause my form is always bad, no matter the weight. I still bench, ohp and squat

>>42377169
yes

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>>42377295
thank

What's the absolute fastest way to lose weight?
>21, female
>5'8" 155lbs
>not worried about getting /fit/ just moving away from the /fat/ spectrum

I know cardio is good for general fat burning, typically run 2-3 miles 3 times a week. And I avoid sugar filled foods and soda like the plague, I'm at 1,500 calories a day. But I haven't lost any weight in the past 6 months.

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>>42377348
>listen here little baby...

>>42377348
>female
>1500 kcal
>I haven't lost any weight
gee I wonder why

Is incline dumbell press a suitable alternative to flat bench press?

>>42377560
yeah

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>>42377572
Thanks
Is it better than BP?

Haven't browsed /fit/ in ages. Is vitamin avenger still alive?

My torso is currently way too big for my arms, should I add more arm excercises, cut down on some torso excercises or both?

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Is nSuns' 5/3/1 a good program to get aesthetic? On the Reddit PPL and my OHP and bench have been stalled for a while (working sets 120 lbs and 165 - 170 lbs respectively). My squat (225) and deadlift (285) can probably go up, but I don't really care too much about legs, I assume I will progress on both of them either way on 5/3/1 but right now I really want to focus on bench and OHP.

Current weight is 143 lbs @ 5'7, have been cutting for a while but I am going to transition into a bulk soon.

What's the best way to consume a cup of oats in the morning?
considering putting it in my water bottle and chugging it down before going to the gym

>>42377193
Have you tried getting a personal trainer to coach your form?

>>42377193
Film yourself on phone

If i exercise my bixeps with a 3kg dumbell, Will it improve my strenth yo do pull ups? (I ussually use it after no long being able to do pull ups, currently i only can do one)

Sup /fit/

Planning on stopping coffee 3 weeks before a race to get the full benefice of caffeine for the race. It won't be hard since I only take on mug in the morning before my training.
But can I still drink tea during the time I stop coffee? I haven't found anything on the internet regarding the topic... (obviously the idea would not be to drink the same amount of caffeine through tea, but tea is ma go to drink during the day).
Thanks!

>>42378369
3Kg won't do shit. It's probably the tenth of the weight the biceps "curls" during a pull up.

Never really do arm isolation exercises when I do upper body but I figure it's time to start since my body looks like shit in general. Today is back day, so what are some of the best bicep isolation exercises I can add at the end of my workout?

>>42378325
add 1.5-2cups water and put it in the microwave for 3 minutes

>>42378407
assuming you already do pullups/ chinups, just do a curl variant

>>42378405
I mean, even if i do 14+ reps? I have some bricks laying arround that aren't heavier than 4kg too. High repetition will not help at all then?

And thanks for the answer

>>42377348
1500 isn't that low if you're a female that only exercises 2-3 times per WEEK

>>42377193
No single lift is necessary. However, you're probably a brainlet if you can't figure out how to pick up a barbell properly.

>>42377348
Weird. are you counting correctly? You still should have lost a bit. Though the deficit would be so small that any big cheat day would have overdone the loss.
My best guess is that you're consuming more than 1500Kcals a day. Exercise more, and eat a tad less.

>>42378433
pls no srs

is doing a core day (like doing a back or legs day) a good idea? my cores pretty weak and i feel doing serious work on it for a day would do me good.

>>42378369
do sets of negative pullups

like 5x15

I dont seem to sweat while doing upper body as much as when I do legs or cardio. Is this normal or am I not pushing myself enough??

Anyone have any experience on gaining on antidepressants? I'm going to see a doc soon and it looks like I'll be on the antiDs. Does this help or hinder? desu I'm hardly eating these days so it can only help, surely?

>>42377560
Do both.

>>42377758
Nobody knows for sure.

>>42378304
>my torso is too big for my arms
You're fat and have small arms. You didn't accidentally get oversized pecs, lats, and core. Train your arms more, and be less fat.

>>42378313
nSuns is good. PPL is just a routine. How have you been progressing? Without a progression scheme, you're just lifting weights arbitrarily.

>>42378369
3 kg will do nothing.

>>42378392
Depends on the amount of tea. You can't really reset your tolerance to caffeine if you are still chugging down caffeine in the form of tea. However, caffeine isn't the only stimulatory compound in coffee. That's why drinking 200 mg of caffeine in coffee feels different than taking a 200 mg caffeine pill.

>>42378407
LIterally doesn't matter. Just do whatever curls you like.

>>42378471
A back day or "legs day" are retarded anyhow if you're a beginner lifter. You should be doing full body work. Just add core work to a full body routine.

>>42378505
Sweating is not an indicator of a good workout. Getting stronger and improving your body composition over time is.

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I just won my first BJJ tournament a day ago, been so sore since then I've done jack shit but sleep (8hrs right after, then another 5hrs after I ate dinner)
My back, hips, sides, and arms are beyond stiff; anything I can do to speed up my recovery? stretches? hot baths? or is the best solution to rest for a bit?

>>42378628

>>42378304 here. I would probably assume the same judging by just my post, but I'm not fat. I've been lean bulking from 6'2" 165 up to 190 now, maybe 15% body fat. I look like a retard in a shirt because you can clearly see my chest outline yet I don't fill up the sleeves. My dad said when he was young he had a hard time growing his arms in relation to the rest of his body as well.

>>42378628
>nSuns is good, ppl is just a routine. How have you been progressing?
Tbh I have only really been trying to add on 5 lbs when I feel like I am ready, linear progression just didn't seem like it was working out. At the start of my cut (which was 6 or so months ago, have lost 50 lbs). Squat and deadlift have mostly stayed the same, but my OHP (started at 105) and bench (started at 140) have gone up.

Should I switch over to nSuns when I start the bulk?

>>42378499
>>42378469
>>42378628
Thanks for answering, besides negative pull ups, i can do like 5 pull ups with that elastic band.. it helps or shouldn't I use thr elastic band?

Btw my goal is to be able to do 20 full pull ups, 40 sit ups, bring able to run, etc..

>>42378762
Try bodyweight rows. Just hope you have a good, sturdy table.

>>42377079
Well well well, get a load of this little twerp.

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>>42378776
Inverted rows like australian pull ups? Forgot to say I'm doing those to, but i can do only 3x7.

>>42378811
Ok, next week do 3x8. Push as hard as you can to make it. Then try adding your 3kg weight the following week.

Does storing fat in leg and glutes mean high estrogens?

>>42378811
that's impossible

>>42378827
Why?

>>42378831
how yo ass gon push a bar in the air an den use it to lift yo own body up nuhcuh

>>42378750
You should put 5 lbs more on the bar and lift it. "When you feel ready" isn't a useful timeframe to get stronger. Your work sets should feel hard. They should be extremely difficult to complete, to the point that you're unsure if you will complete them. You've fallen into the noob trap of thinking, "wow, that was hard, I'll do this weight a few more times until I'm comfortable with it, then I'll go up again." That doesn't work. You get more comfortable with a weight by getting stronger. You get stronger by lifting heavier weights, or more volume, or more frequency. Not by doing the same shit over and over again.

You could work a 5/3/1 type progression scheme into your PPL right now. Anything that has you putting more weight on the bar over time.

>>42378762
Just do a bunch of pull-ups. Train pull-ups 3-4 days per week. If you can do 1 pull-up, do like 10 sets of 1. Then try 12 sets of 1. Then 14. All the way up to 20. By that time, you can probably start doing doubles. Do a few sets of 2, then several more sets of 1. Keep progressing in this manner.

Doing rows, curls, assisted pull-ups, etc are all very limited in their carryover to actually doing real pull-ups. If you want to be good at pull-ups, do a fuck load of pull-ups. It's how I got 20 pull-ups, and how I got my weighted pull-up to 115 lbs.

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Last night I got a really great beej and afterwards the girl told me my cum actually tasted good.
I found this really odd because I've been doing keto and IF so I've basically just been eating meat, veggies and black coffee. I supplement vitamin d and zinc.
But you only get tasty jizzum from eating lots of sugars and fruit right?

>>42378894
Scientist here. If she likes the taste of meaty jizz she was 100% surely a trap.

>>42378855
Will do it then. Think it eould be bad for the muscles if i do this everyday? Like, is there chance of injury perhaps? Btw I'm 178cm 74kg (and cutting).

>>42378915
TAKE REST DAYS JESUS FUCK

>>42378913
Wow thank you Mr Science addendum question:
How did she hide her (feminine) penis when we later did penis in vagina times

>>42378913
Your mother is a dollop of meaty jizz.

If my TDEE is somewhere along the lines of 2000cal

What's the lowest deficit i can go before entering starvation mode and losing muscle before fat ? 700cals ? 1000 ?

>>42378940
Magnets.

>>42378968
I think the safest way is to eat up yo 1500kcals a day, you can go lower but then you wouldn't get right the proper macro I would bet.

>>42378968
>>42378989
Is there a way to lose fat but not muscle?

>>42378975
At last I truly see

>>42378989
Well 400gr of chicken ( 14oz ) is like 450 calories and close to 110 grams of protein already so that shouldn't be a problem

I'll try 1200
>>42378999
you can try and preserve it as much as you can but you'll always lose a bit
Keep lifting and upping your protein intake is all you can do,for the natties at least

I need a thing I can make in the morning that's 1000 calories and that will last me throughout the day and is filling. Only macro I really care about is protein, which I'm not sure how much I should be getting. I'm new to the whole meal prepping thing so any other tips or advice would be greatly appreciated. No idea if this is unrealistic or not but I've been eating nothing but chicken to try to stay in 1k cal

>>42379070
Something with oats,cottage cheese,peanut butter and bananas/fruits should make you feel full for a long time

Or eat veggies

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>>42377348

>>42379134
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl. >mfw thinking of you hurting
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.

>mfw thinking of you hurting

>>42378651
If you got a good rest then try some light exercises like light cardio to get your blood circulating. That should aid in recovery

>>42378968
How the fuck is your TDEE 2,000? Are you a girl? Are you like 5' 3" and 120 lbs? Are you in a coma?

>>42378999
Lift weights and keep your protein high. Beginner lifters can increase their lean body mass while cutting if they do this. Muscle loss does NOT have to happen while cutting as a beginner.
>>42379070
Easiest is just a shake with cream, peanut butter, oats, whey, fruit, etc.

>>42376420
Hanging Leg Raises, Ab Wheel and this http://www.exrx.net/WeightExercises/Obliques/LVKneelingTwist.html

would it be enough for a proper ab and V development?

>>42376420
Going for a U/L routine 3x week but will only do legs once since I want to maintain my leg size so Upper A x Lower x Upper B every week

will be squatting, deadlifting, hip thrusting, rack pull and neck exercising in that day
will it be enough to maintain? will I be able to make small gains? dont want my legs to overpower my upper body again

>>42379266
Sure, if you do them long enough. I recommend resistance band twists rather than the abomination you linked though. They feel like you're cumming a quart of molasses.

>>42379292
What is your height, weight, and 1RM squat and deadlift?

>>42379223
175cm/5'9" 67kg/147,young (18) and sedentary af right now ( stuck in a cabin in southern france with no access to a gym and i fucking hate bodyweight shit ).I'm there for the next two weeks and then i'm off to a vacation with some friends.I'm fatter than i anticipated with all the shit i'm eating here and realized i'm like 18%bf with two weeks to cut as fat as i can

If I'm skinny should I just eat a fuckton for a few months and then start working out, or eat a fuckton while working out?

>>42379318
176cm, 63kg, no idea on 1RM but I squat 115kg 3x5 and deadlift 1x5 110kg
the diddlylift is lower due to me being a retard at the beginning and not learning it properly

I had higher lifts, topped squat at 137.5kg before motorcycle accident and then I went to a cut straight away

>>42379328
Eating a fuckton without working out is just called "getting fat." Are you interested in getting stronger and more muscular, or is your goal to get fat?

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>>42376422
>what is the brain

>>42379328
wtf do you think genius

>>42377005
Sounds like you didn't warm up properly and got into it too fast. There's potential you pulled something.

>>42379344
You're skinny. Your squat is mediocre, and your deadlift is pretty bad. Your legs are not "overpowering" your physique. You just lack mass in general. You don't need to train legs less. You need to train everything more, and eat more. Why is it that beginners think they've entered T-Rex mode the instant they get to 2 plate squats and begin to see babby's first hypertrophy in their quads?

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Currently skinnyfat, want to put on a bit more muscle before cutting but still the same time I don't want to go into plain fat territory. Should I go on a 500 cal surplus or 250 - 300 cal surplus?

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>>42379398
my legs aren't small

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Would like to get some advice here.

>5'4, f, 25, weighs 155lbs
>weight train 5-6 times a week
>eating at about 1700 cals
>TDEE calc says I should be at 2300.
>counting calories and macros
>1 cheat meal a week
> no weight loss at all in the last two months

Halp. Wat do?
>plz no bully

>>42379444
Your legs have good definition. They're still small. You weigh 1 plate at 5' 9". Your entire body is small. No part of you will be "big" until you've gained at least 20-30 lbs.

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>>42379493
>Your entire body is small

exactly why I dont want to train legs that much since I was squatting 3x week
waist size my jeans are like 28-30 but have to get 32 due to my legs

this is my upperbody

>>42375131
Is deadlifting without shoes like this okay? I've never seen or heard of it before today.

>>42379545
it's the best way to do it actually

>>42379533
If you want 4chan's permission to only train legs once a week because they "overpower your upper body", you have it. You can do what you want. Just realize that you have great definition, but seriously lack size. Everywhere. Including your legs. The solution isn't to stop progressing on your legs. The solution is to get bigger everywhere.

If you're set on keep your legs small, at least do some calf raises 2-3x per week.

>>42379457
Eat fewer calories.
What brand food scale are you using?

>>42379545
It's fine.

>>42379457
Same as every time you dont lose weight, eat less
Your daily calorie consumption should be close to your GOAL (not current) weight x10-12 while cutting, so if you want to be 110-120 lbs go for 1400 calories.

>>42379562
With weightlifting or "deadlifting" I guess shoes is the best way.

>>42379604
I'm set on keeping a proportional body, when I did SS plus acessories my legs outgrew the rest pretty easily, I stopped squatting 3x week so my legs wouldn't become enormous

I was just wondering if squatting, deadlifting, hip thrusting and all that in one day per week would suffice

>>42379607
>daily calorie consumption should be close to your GOAL (not current) weight x10-12 while cutting
No. You daily calorie consumption should not be based around a version of your body that doesn't exist. It should be TDEE minus 500-800 kcal for most people. Boogie doesn't need to cut on a 3,500 kcal deficit each day because his goal weight is 350 lbs less than his current weight.

>>42379629
Probably enough to maintain what you have, but you likely won't see a whole lot of growth.

>>42379626
Weightlifting and deadlifting are two completely different disciplines, requiring completely different footwear.

>>42379671
But, you do agree it's better than lifting barefoot.

Why is lighting everything?

>Look in mirror in morning
>Look like shit
>Feel like shit
>Look at mirror at night (downlighting from ceiling light)
>Look great
>Go and snapchat loads of bitches for dem titties

I've been dieting for 2 month now and lost around 30 pounds though sitting between 12-15% bodyfat

>>42379671
Not really. If you could deadlift barefoot at meets, people would. Most will wear deadlift slippers or wrestling slippers, because they are the absolute minimal footwear you can get away with. I pull 6 plate, and will sometimes deadlift in just my socks if nobody is around to bitch about it. Deadlifts aren't like squats or Olympic lifts. As long as you have good enough contact with the ground and enough friction to prevent external rotation or whatever, it's fine. Of the major leg dominant lifts, the shoes matter the least in deadlifting.

>>42379659
TDEE calculators on the internet arent that accurate because they dont know your exact body composition, plus people overestimate how much exercise they do when they input level of activity
That anon isnt extremely obese either so goal bw x10-12 works fine
Also >ecelebs
Go back to your containment thread please

>>42379793
They're useful for getting in the ballpark. You use real world results (the mirror, weight on the scale), to tweak from there.

>>42379457
Dont do weights. Ive seen how women do it, its too half assed.
Just go swimming while its summer (breast stroke for a couple of miles) and you will feel hungry like a shark. You will actually feel fat burning.
Also you will quickly obtain developed shoulders. Guys like that.
Also spread your meals through out the day, sleep at night.
You dont have to cut on calories as much if youre sweating like a pig.

Why can I ohp 1pl8 but my DL is only at 225, squat at 205. I've been training for 4 months so shouldn't I be more balanced out by now? I'm doing Mike Matthew's bigger leaner stronger program

>>42379904
>Dont do weights

Don't post in these threads.

I just wanna confirm whether I got this straight - if I eat x calories and burn x calories no matter whether I flail 8 plates of 100kg each wildly, for the whole day I will gain 0 muskels and lose 0 fat?

>>42379946
If eat the same number of calories as your TDEE, you will maintain your weight. You may improve your body composition though (increase lean body mass, decrease fat). Maintaining the same weight is NOT the same thing as maintaining the same body composition.

>>42379989
Thanks m8

>>42377005
Ice it for 10-20 minutes every hour
Take an NSAID, acetaminophime is fine.

>>42377348
eat less and exercise more
alternatively
eat the same amount and exercise a lot more

>>42377584
>>42377572
dumbbells are better for pressing than a barbell unless you're literally maxing out the 100 pounders

I've gone full runfag in the past two years or so and stopped doing any of the major compound lifts except for OHP once or twice a week to keep the shoulder gains. How is it that I've kept most of my leg strength for squatting?
Also, running (and biking) has done way more for my calf definition than any kind of lifting has. Why is /fit/ so ignorant about cardio?
Sorry if that's a loaded question that makes me seem like some self-righteous faggot, but really man, the general attitude about distance running on this site seems really undeserved.

pre workout even though I train in the evening?

I train gslp 3x/week for 1 h each followed by 30 min treadmill. I try not to consume any other caffeine throughout the week and I want to take 75 mg as pwo wich is half the normal dose

>>42380199
What is your height, weight, and 1RM squat and deadlift?

>>42379938
1/2/3/4 isn't balanced. don't worry, at least you're not a t rex

>>42379417
try gaining 1 kg every 3 months

>>42378824
no

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If I want to incorporate static holds into my bench press routine, should I do them before my working sets or after?

>>42380241
After.

>>42377348
You're miscounting your calories. Also try intermittent fasting.
>>42378392
Just drink herbal teas (not decaf teas). They are naturally caffeine-free.
>>42378407
If I had to pick just one, preacher curls.
>>42378651
Take an NSAID, acetaminophen is fine.
>>42378851
The bar is racked, you silly billy
>>42380209
Caffeine has a 6 hour half life. At 75mg you'll probably be fine as long as you're not working out for 20 minutes and immediately going to bed.
>>42380241
Isometrics are accessories, accessories come after main lifts.

How much sleep should I aim for every night?

>>42380461
It's different for everyone. I would try to get as much as you can without forcing yourself to fall back asleep. That's 8.5 hours for me but it might be 6 hours for you.

Am i pushing myself too hard if i get too tired to finish my accessories after all my main lifts? Should i cut back on my weights?

>>42380597
What is your routine? Chances are you're just being a little bitch and you need to fucking man up and lift your fucking weights.

Hey guys. I just started doing seated rear delt flies but I feel my form is off. Which way should my palms be facing? And should I be bending my arms?

pls tell me good form

>>42379607
Anon here, thanks for the feedback. I've read quite a bit of inconsistencies on this. Mostly it comes down to your body's metabolism if you consume too little. I'm realistically aiming at 130-145. I have a bigger frame than most girls so going 110 is just skelly mode.


On that topic though, protein. Lean body mass or ideal lean body mass? I read the sticky which says LBM, but every where else likes to quote g per lb.

>>42379604
Shamefully not using a food scale. Going by measuring cups and nutrition info on the packages.

I get anxious enough counting calories. I don't know if using a food scale is going to make me use it forever. I want to get to about 130-145 and then maintain.

Will I ever make it?

>>42379890
I've gone by tdee minus about 500-800. Recently went with the macros on a workout diet by jim stoppani on bodybuilding. Sweating like a pig but not following his supplement guide. Fucking money grab

>>42380949
The American College of Sports Medicine recommends 1.2-1.7 grams per kilo for strength athletes and people engaging in regular weight training.

>>42381012
If you aren't using a food scale, you're not really counting calories. Get a food scale. Use it every day. Eventually, you can wean yourself from it and be able to guess pretty accurately the calorie content of food, and maintain your weight easily without it. But for now, you need to accurately track your calorie intake, the only way to do this is with a food scale.

>>42379358
The brain is a muscle now everybody

>>42377005
Exact same happened to me. Rest for a few days and warm up properly next and you'll be fine.

>>42378811
is this a jojo reference?

>>42381067
Well I'm convinced. Going on Amazon for a food scale now. I've been thinking for a while that may be part of the problem.

What's your workout routine? And stats? My protein intake is 175 right now according to the routine in loosely following (shortcut to shred)

>>42381249
I'm recovering from surgery right now, so I'm doing a linear progression to get back up to my former strength. Prior to surgery, I was doing stuff like Sheiko. My personal bests are 455 squat, 275 bench (lmao) and 585 deadlift, at 5' 11" and 193 lbs. I aim for 150+ grams of protein per day.

>>42377348
Lyle Mcdonald Rapid Fat Loss protocol

>>42376420
What is wrong with me fit? I have so much trouble with legs lately. Weights that were easy for me are now feeling hard as shit on squat and others. I can still do it but man does it hurt and I really have to fight sometimes.

Is it because I'm not recovering properly? I've been doing a lot of cardio recently so is that holding me back? I don't have a huge problem eating or sleeping regularly so I don't think it's that. Unless I need to be sleeping 10 hrs a day.

>>42381326
That sounds crazy. I barely do anyone at my body weight so I can't tell if any of those are... bad?. Congrats man.

I realize it's harder for females to do it.
Bf%? I'm sitting at a lofty 30% bmi obese I suppose.

150g+ is more than 1.7g per kilo eh But not 193g...do you use supplements?

>>42381408
Also for a note it's really only legs I have this problem with.

>>42381424
If your cardio is mainly things like running, you might be really fatiguing them. Are you eating for maintenance?

>>42381440
Yes, it's running and biking mostly l and yes.

>>42381456
Try switching to swimming for cardio.
Rope pulling is good too.

>>42381456
If you can do swimming.
If you cant do jumprope.

>>42381421
I just shoot for 150 since it's ~1.7 g/kg. If I go over, that's fine. I use whey. How often I use it depends on my diet that day. Whey is a tool you use to hit your protein goals for the day. If you've eaten a dozen eggs and couple chicken breasts, you don't really need whey that day. I typically get 20-40 grams per day form whey.

My bf% is slightly lower now, probably 10%. I'm down 6-7 lbs from this video.
https://www.youtube.com/watch?v=I-pAoY5-Y30

>>42381408
What is your diet like? What weights are you using? Are cutting or bulking or what? How often are you training legs?

>>42381470>>42381478

Ok I'll try working more swimming in instead of running and biking for cardio and see how I feel

>>42381478
>is fatigued due possible over training

>do more cardio

ju wot meit

Is 400 ng/dl total, 6.2 ng/dl free test at 23 low T?

>>42381563
Low end of normal.

>>42381504
It's a balanced diet. I tend to lean a little heavy on protein and fats. But macros are good and I eat lots of veggies. I train legs twice a week. I eat around maintenance. Some days it can be lower or higher but weight has remained the same. As for weights I use, I use free weights for most everything except calves and hips which I'll work in machines sometimes cause I feel like they isolate well

>>42381563
Half of normal. You wont be treated though lol

>>42381582
None of what you typed is useful. How many calories are you eating? Is your weight going up or down? How much weight are you squatting?

Eating a "balanced diet" and "using free weights" literally tells me nothing.

>>42381563
Normal seems to be 9-30 ng dl, you are quite low. Just gotta work thrice as hard compared to others for dem gains, bro.

how to increase libido? and get dick gains besides cardio?

>>42381599
>has ur weight gone up or down

He literally answers that directly already.

>>42381599
Weight is static. I'm squatting 265 5x5. I eat between 2100-2700 depending on how much cardio I do in a day

>>42381504
I'm nowhere near that level of intensity. What are your macros like for maintenance? Or are you cutting now

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>>42381581
>>42381592
>>42381606
Aight

I'm thinking about taking deadlifts out of my routine. What exercises could I do to hit the same muscles. Also, the only equipment I have is a bench, squat rack, and weights+bar.

>>42381737
Good mornings

>>42381326
Surgery for What?

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>>42381773
Penis enlargement

>>42381798
Say goodbye to hard erections

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>>42381815

I farted yesterday and it actually hurt my butthole. it was a huge loud fart and stunk so bad it made my eyes water and i gagged. I never farted like that before in my life, it was really weird. my butthole is still sore from the experience and now I'm afraid to cut a fart cause i'm scared it will hurt or may tear a place in my bunghole, could I have hemmroids or something? its worrying me

I want to start doing a dumbbell PPL routine and I found one on Le Reddit:

Push: Chest Press, Incline Fly, Arnold Press, Overhead Tricep Extension

Pull: Pull-up, Bent-over Row, Reverse Fly, Shrug, Bicep Curl

Legs: Goblet Squat, Lunge, Single Leg Deadlift, Calf Raise

Seems fun. I'm thinking of doing each exercise with three sets of six reps.

What do you think? And what can I replace the pull-up with?

>>42381855
I would say lat pull down machine. There really aren't a lot of good exercises that target lats well

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>>42381851

>>42377169
Stop caring about what other people think.

Do you really need protein shakes?

>>42381868

Thanks but I'm looking for something I could do at home.

Dumbbell pullovers?

>>42381855
Never replace pull ups. If you cannot do a pull up because you are too weak, work up to it. If you do not have a pull up bar, find one. Pull ups are the absolute most important upper body exercise.

>>42379292
>Upper A x Lower x Upper B
You realize you can just do PPL, right?

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6'4 184lbs, goal is to hit 200lbs. How do i build some wicked trap?

Are there any noticable effects from taking BCAAs?

>>42379457
What sort of weight training? Post routine.

>TDEE calc says I should be at 2300
That seems high for a 155lb girl.

>>42382014
no

theyre amino acids that play a very little role in nutrition at the end of the day.

>>42381851
I would suggest you to start using a squat plug

>>42382027
Agree, if a girl wants to lose weight then 1500 kcal a day sounds quite good. If you do hours of cardio a day, more is needed though.

>>42382005
Best traps:

1. Shrugs
Everyone does them wrong. Learn from Sean Half-a-poo: https://www.youtube.com/watch?v=IV0XGIf8y6k
You can also do them behind the back, at 45 degrees, right along your hips, with your scapula pinched. But just doing them up and down at your sides sucks.

2. Rows
Most types of rows, but "high rows" activate a little more. I don't row high, just regular rowing and pullups for lats, because I do...

3. Facepulls with external rotation at the end. These are sometimes called W-Facepulls. The rotation is good for rotator cuff health.

When you workout, hit your traps last, because they do a lot of work stabilizing your shoulder. If you work traps before delts, you're risking snapping some shit up (rotator cuff, which is number one for snappage).

If all else fails, cycle.

Best Myprotein flavor? The banana is god awful.

>>42382027

Monday: chest, triceps, abs + 15min cardio
Tuesday: shoulders legs calves + 15min cardio
Wednesday: back traps biceps + 1hr cardio
Thursday, Friday, Saturday repeats minus the 1 hr cardio and are single joint exercises.

I'm fat though. 155 lbs

>>42382114
Youre training your shoulders 6x a week. Your routine sounds bad for a beginner, there's a reason 1-2 splits are recommended often and generally better.

>>42381773
Umbilical ring was a piece of shit, and getting enlarged from too many squats and deads. Not a herniation yet, but approaching that. Surgeon recommended taking care of it now.

>>42381706
I only track protein. Don't really track my carbs and fat.

>>42381918
>need
No.

>>42382005
Farmer's walks (real ones with actual implements, not 50 lb dumbbells), deadlifts, shrugs.

>>42382105
Mocha and strawberries and cream are my favorites. Cookies and cream is absolutely awful.

>>42380949
>>42381067
https://www.ncbi.nlm.nih.gov/pubmed/26500462

https://examine.com/nutrition/should-one-gram-per-pound-be-the-new-rda-for-bodybuilders/

>>42382166
I'm following one of the bodybuilding workouts right now.
It really isn't shoulder 6x a week

>>42378931
Not him, but.
>taking rest days
>making it
Pick one

>>42382114
If I were a girl, I would do an upper/lower split, so I can have a better ratio of legs to upperbody. Or I would unironically do GSLP with some lowerbody plugins for dat ass and dem hips. Also your leg muscles are already bigger than your upperbody muscles, so working them a little more frequently is going to get you more fat loss.

If you're in love with cardio, maybe LULxUCx.

Your legs aren't getting worked enough. You also need to think about that cheat day.... how much are you cheating? Are you counting those cals? Why cheat at all?

What happens if I hit my daily protein (210g) but end up 50% of my carb/fat needs each day? At the moment I'm on a 600-700 calorie deficit.

>>42382299
>carb/fat needs
is this a hot new meme

Is there a /fit/ approved dumbbell routine anywhere?

>>42382280
I'll look into those. I got bored and plateaued with the random split I was doing before. I'll check out glsp and the split you're talking about.

Cheating: conscious of what I'm eating (not extreme: e.g. McDonald's with no bun no fries), counting it Still, willpower and sanity reasons.

think i snapped up my left shoulder/chest and now i cant do shit. the past 3 workouts have been utter shit as a result. how long should i rest? how do i not be dyelmode when i go back?

>>42382181
Rough. How long is recovery? I'm stalling to get my wisdom teeth out because I don't wanna fall off the gym habit

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>>42381478
What does fit thinkg about rowing machines?

>>42382379
What exercise were you doing when you snapped? Need way more information.

Generally, take anywhere from 2 weeks to a month off. Then do 1-2 weeks of rehab exercises: light weight, slow, range of motion.

>>42382405

Good cardio. Would do again.

>>42382405
I want one in my apartment.

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>>42382427
>cardio

What are the best /fit/ approved meals/food?
Bonus points if it's filling

>>42382443
Chicken breast, brown rice and Broccoli

>>42382208
Cool, thanks for the links.

>>42382389
Well, it's a little incision just below my navel. No lifting for 4 weeks, then the surgeon said I could do "whatever I wanted." However, I didn't want to fuck up his repair, so I eased back into it slowly. Basically started with 135 on my big 3, and worked up from there. My working weights are now back up to 205 bench, 320 squat, 425 deadlift, 75 lb weighted chin, 135 OHP. My surgery was at the beginning of May, so I didn't do anything until like June 10th or so. I'm glad my strength is coming back quickly, but it fucking sucks to lose progress after being at my lifetime peak strength this past spring.

Wisdom teeth removal sucks, but it's a little different than abdominal surgery. You can't do anything to increase your intrabdominal pressure for a few weeks.

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>>42382440
Row fast row furious.

>>42382443
Salad with near-zero cal dressing or none at all.

>>42382389
I got wisdom teeth out years ago. Took like a week before I didn't feel like shit in pain all day. Jaw was still stiff for another week after that and it felt awkward to eat with holes in mouth still healing but otherwise I was pretty alright, maybe just a little weak from eating less. If you stay hydrated and eat properly you should be fine in about 2~2.5 weeks.

>>42382005
Wide grip barbell upright row.
But if you dont want to waste your time, snatch grip deadlift.

So I'm finally getting serious with keeping up with my macros and getting more intense workouts in. My only problem is... why the fuck is it so hot all of a sudden? My body temperature has never been this high, even when I'm really sick. How do you guys deal with it? Is that why people where less shit if they're fit?

>>42382443
eggs, whole milk, fish, baked or pan fried chicken, steak, cheese, broccoli, brussel sprouts, kale, swiss chard, spring mix salad, romaine hearts, oats, unsalted seeds and nuts in moderation, berries are okay, banana, avocado, semen from your lifting bro, mrs dash and hot sauce everything, pork chops, canned tuna, canned oysters, kippers, taco salad, steroids

only drink water, unsweet or aspartame tea, black coffee (can have a splash of milk in it)

>>42382409
seated curls snapped it up. i tried to bench afterwards which only fucked it up more i think

but 2 weeks is way too long

From the first link in the sticky

>You will tend to lose muscle more than fat. Your body will naturally try to conserve fat and cannibalize muscle if it thinks it is outright starving. This is bad because your real goal is FAT loss, not weight loss. This is how you have people who lose 100 pounds and reach their "ideal" weight, but still look amazingly flabby. Also, losing muscle slows your metabolism down even further, amplifying the giant horrible rebound effect once you quit starving yourself.

Isn't "starvation mode" debunked?

>>42382611
It sounds like AC joint.
https://www.youtube.com/watch?v=m1k28iZSsrg

Those guys and AthleanX and GorillaZen have a lot of videos on shoulder rehab and prevention.

>I cannot take 2 weeks off
It might be more like a month. If you can't take time off, you're gonna fuck yourself up until you can never lift again. You can't buy a new shoulder, stop being a retard. You went too heavy, didn't you?

>>42377348
>sticky

>>42382574

Drink more water. Are you bulking? High bf% will do that to you.

i feel like people aren't noticing that masseter hypertrophy is categorised as a disorder. it's not something that normally happens in the body.

this is like bragging about cancer gains.

> you guys mirin? i started taking immunosuppressants to make this tumour get real big.

When people say pissing after sex helps avoid a UTI, do they mean for women or men or both?

>>42382671

The whole 'conserve fat to burn muscle' is easily one the most idiotic idioms in /fit/ness.

It does a great job at highlighting what /fit/ is: a few guys with a really basic understanding of physiology who get confused and try apply rules inappropiately

that was pretty helpful, i think it is the ac joint. wasn't going any heavier than i usually do, must have been bad form

Brisket ok to eat? cutting rn

>>42382838
>>42382698

>>42382788
Men.

>>42382844

Yes if you're counting macros.

since I've started working I've been having issues with my knees. my right knee specifically. It pops when I bend it (pressure) and has this weird feeling like it's really light, I guess overworked? What should I do to work through this issue?

>>42382814
And then people wonder why nobody reads the sticky.

>>42382896
Probably just crepitus, if there's no pain don't worry too much.
My left knee pops for about 20 bodyweights squats before I start to lift.

What is the best way to progress dips?
I can do 5x5 with my body weight. I tried 3x10 and managed 10/7/5(ca.)
Should I keep going for 3x10 or do 5x5 weighted?

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How do I bulk on a budget? I am spending $150 a week on groceries and I'm not even dirty bulking.

>>42382896
I can't really help you but be careful. I snapped something in my knee when I was only squatting 200lbs. X-ray and MRI came back clean and they couldn't diagnose it but the knee still feels like shit and I can't run or ride the bike properly. Even walking is hard some days. It has been a year and I'm starting to feel depressed. Squatting isn't worth it.

is it even worth it to exercise (cardio, weights, etc) if you don't eat enough food to begin with? I eat less than my TDEE and BMR most of the time

>>42383137
>Update
can someone please answer this question, it wasn't answered in the last QTDDTOT

>>42383137
If your goal is just to lose fat, then no you don't need to.
If you did resistance training and cardio you'll be healthier, stronger, and hit your goals faster.

>>42383218
Would it just improve my body composition? I'm already skinny

>>42383246
>I'm already skinny
Well if you're eating below your TDEE you won't add muscle.
I'm not sure what your goal is.

>>42376422
What is the bicep

My wrist hurts almost all the time now. Not sharp, but if I put pressure on it the wrong way it's very uncomfortable. Do I need to see a doctor?

Since I don't want my legs getting too big, should I squat every other workout instead of each time I lift?

How much protein powder should I be taking?
Will I need to get some kind of nutrient tracker to work out or is there some kind of general rule to work it out?

>>42383425
0.8g of lean body mass

>>42383417
>there are seriously people squatting every time they workout

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Does anyone know what kind of weights these are? I was making fun of this but then I realized they seemed small enough to come in handy for dbs.

>>42383492
Thanks anon.

Can anyone give me a quick rundown on how I can save my sperm count, become a better man and contribute my share to saving my race?

I started about two months ago at the gym and have been routinely doing bicep cable curls and tricep cable pushes.

My arms have both ogtten bigger, but my dominant arm (right arm) is much bigger and more defined than my left.

I've tried to focus more on using my left on cable curls etc but even when I do my right arm always feels more pain as if it's done more work.

Any advice or will theyeventually equal out? My left arm looks meh but my right arm looks alright, it's quite annoying and I feel I'm subconciously working my right harder.

I am considered doing one of the Shieko cycles. I am 90 kg and 1RMs are 295 (bench), 455 (squat), and ~475 (deadlifts, tested a month or so ago so maybe slightly higher/lower)

Should I do the 29-30-31-32 cycle are start the CMS prep one?

>>42383517
Noporn, clean your room, save your father form the belly of the whale, slay the dragon and become a hero.

To save your race you need to marry a good woman, have kids and bring them up right.

Bodybuilding will not buy you a gf. We're socially isolated most of the time out of the 24 hrs.

>>42378453
he could also have pad posture, and especially if the habit was developed during puberty it could cause some people to not learn how to properly fire certain muscles.
some people only work on flexibility, but if someone "knows" how to deadlift properly but cant, it's likely that focusing on things like hamstring, glute, and ab strength before going into deadlifts from the ground could help correct imbalances.
alternatively, they could just have weird proportions and they are using people with vastly different proportions as examples of how to do things.
i had both problems. gamer + hip problem -> no glute/ham mind muscle connection, and i used youtube celeries that were about my height as reference for where to put my feet and hands.
i ended up having my feet and hands way too close, causing me to put stress on my low back and quads rather than having it dispersed properly.

A: squat, deadlft, row, curl
B: bench, lat pulldown, ohp, triceps extention

is that fine? alternating every other day, perhaps 2 days rest once in a while. fully body trice a week does not allow sufficient recovery anymore. between novice and intermediate.

Uphillsprints, jogging, and jumprope. This with basic weight lifting will give me better endurance speed and strength right?

What's a good weight for a 5'4 girl? gf is 132 now and kinda thicc. tdee sites say 108 is the cutoff for being too skinny

that sound right or can she be like 95 pounds and healthy? thanks

When Im getting up from a bench press why do I get a stabbing pain in the top of my hamstring/glute? Its only in my right leg too

>>42384007
Have you tried relaxing all muscles except for the ones that should do the work during the bench press? Are you trying to use your hamstrings in the lift?

>>42384050
Let me clarify,its not during the lift its when ive reracked the weight and Im beginning to sit up

>>42383584
Get off this site and go get laid
>>42384007
Might be going a little too ham on leg drive, be sure to stretch

>>42384075
Your hamstrings are tight as fuck and bench puts them in a bad position for that.

Try rolling your hammies and ass out with a ball or foam roller before you bench next time. You could stretch too, but that might not help as much if it helps at all.

Either roll them out, or do whatever you do before you squat/deadlift.

What full body routine would you bros recommend for an Auschwitz noob on a bulk to do with just a bench, barbell, adjustable dumbbells, pull up bar and 70kg of plates at home, was looking at phraks Greyskull LP but it seems like I'd have to add a shit ton of accessories.

>>42383502
b-but ripped a toe said I should

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how many calories does this look like

>>42384182
Rippetoe wants you to get stronger no matter the cost

You want a more symmetric strength progression

Do you see the conflict of interest?

So as an untrained lifter taking advantage of noob gains, is this the best possible time to try a recomp?

I'm balding badly and look dyel.
Do I just end it or what? Being ugly is miserable.

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>>42384263
650-750ish

>>42384491
yes

Do i really have to do the power clean in SS or should i keep doing SL?
No one at my gym knows it and the gym coach doesn't want me working with barbells anyways

>>42384611
Only time I ever clean is when the Chinese overrun all the squat racks in my gym and I need to OHP. Sometimes going 5-6 months without doing it. You're fine without it

About how soon should I start to see results from doing a routine? I'm a skinnyfat DYEL, so theoretically I should be able to see a bit of muscle definition after losing some fat, but I've been lifting and cutting for about a month now to no real avail.

>>42378392
Black tea has just as much caffeine if not more than coffee. Maybe try herbal teas if you want to remove caffeine completely? I drink a lot of peppermint/chamomile tea, which is delicious. I think rooibos is caffeine-free too.

>>42384733
Lolwut

Cup of coffee is about 100mg. Black tea after a long steep has maybe 60.

>>42377348
>What's the fastest way?
Stop being so impatient and realize that being fit and a normal weight takes consistent work and effort fatass. Trying to take the fastest route almost always leads to gaining shit back. I lost 45 kilos (100 lbs) in roughly a year or so, here's how I lost the most of my weight.

-Eat very fucking little. I was eating 1000 calories max a lot of the days. When you eat this little it really fucks up your appetite so eating a large amount makes you feel sickly and bloated, it becomes incredibly easy to sense when you're full and stop.

-Be busy. Find something to do so you're not thinking about food.

That was literally it. I didn't even fucking exercise. You probably should but you don't have to. You will lose a lot of muscle in the process if you don't try to fit in as much protein as you can and some maintenance strength training, but other than that you're fine. Also there's a high chance you're overestimated your calories for the day, or you might legitimately need to eat a lot less than you think. Building muscle will increase your metabolism if you really can't do without the 1500 calories a day.

>>42384611
Depends on your goals. There's a good video somewhere with ripp talking about the purpose of the clean, it's to allow you to express your strength as power (aka quickly). If you don't play a sport, it's probably unnecessary - SS is the only novice program that includes it AFAIK.

>>42384752
Hmm, after looking it up you may be right. Guess I was talking out my ass. There is a lot of variance in how coffee is made which can affect it though.
Anyway, my suggestion about herbal teas still stands.

>>42377348
Fast

Caffeine (a 200mg pill every other day or so) now makes me feel mildly relaxed, euphoric and confident as if I'm drunk now rather than alert or jittery.

I'm not really complaining but I want to know what the fuck is up with my biochemistry for this to happen. Is this a sign of caffeine withdrawal?

/fit/ please advise

>>42384366
But say I want to reach 1/2/3/4 I'll just progress squat until I'm at 3 pl8 then stop and let other lifts to catch up.
Why wouldn't that work?

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>>42384523
Mr. Clean mode.

>>42385101
Your legs will be too big in proportion to rest of body. Otherwise nbd

I'm working out at home and I can no longer add weight to my barbell (I've run out of weights) and I'm hitting 20+ reps on my bench press now. What do I do continue to gain muscle? Add more reps? Take longer to complete rep (instead of one rep every 4 seconds maybe one every 6 or 8) I can't afford more or new weights at the moment

almost t-rex because SS, fun program but fuck that thing in particular now on a upper and lower 3x week
should I restric lower body day to once per week?

>>42376422
What is a penis

>>42376420
is it bad to do deadlifts 3x5?

Anything wrong with wearing squat shoes to deadlift? I have poor ankle mobility from a surgery as a baby and the raised heel lets me gets into a better position.

I don't have a rack to do rack pulls, what exercise should I do then?

>>42385662
No, I do it twice a week. As long as you can recover and don't lift like a camel you're fine

How long do you people work out at average? Im a beginner that takes 1.5-2 for ss but that may just be me taking longer rests than i should be taking.

>>42376422
what is the cremaster muscle

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how much more weight do i have to lose to reach 12%? I've been cutting forever now...

5'11". Started at 205 and currently at 167.

>>42386815

Did you remember to lift?

I'm 5'9" 176 and my abs are almost visible.

>>42386837
I've been on and off lifting. I know I look like shit but my lifts aren't horrible. I used to be able to squat 2pl8 but I hit an injury in February which really set me back.

Squat 3x5 195
Bench 3x5 130
Deadlift 1x5 235
Chin Ups 1x5 full body weight 2x5 negatives
OHP 3x5 85
Dumbbell Curls 2x8 30 lbs
Skullcrushers 3x5 50 lbs


Keep in mind I have never bulked before. I desperately want to get rid of all excess fat before building muscle.

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I read the sticky
Is losing weight really the way to get visible/defined abs? I've been trying to eat low cal and high protein to lose weight while retaining muscle, am I doing it right?

Im failing hard to eat enough. I have a tiny as fuck appetite and honestly would prefer the feeling of starving to being too full.

So now going into desperation; does mass gainer work well for people like me? Could I mix up some milk/banana/peanut butter/mass gainer and get a 2000kcal drink and have that every day to help?

Anyone tried doing something similar?

>>42387106
Abs are overrated

t. skeleton with abs

Go for mass, get big arms, shoulders and chest. Its far more impressive and attractive.

>>42387140
you're going about it the wrong way. Don't eat a mega meal, eat several smaller meals through the course of the day.

Are my stats okay for roughly 4 months of lifting?

174cm
56kg -> 62kg BW
40kg -> 65kg squat
30kg -> 55kg bench
17.5kg -> 40kg OHP
50kg -> 65kg DL

I realised I bulked too fast and now I'm trying to just do a recomp, basically trying to progress on a maintainance diet. Is this advisable? Or should I just bulk at a smaller surplus?

>>42387300

Forgot to mention the numbers are for 3x5. Currently running GSLP.

Do you guys meal prep for the entire week or just the next day? I don't got much fridge space to be honest..

>>42387300
how is your deadlift this bad?

>>42379533
if you're 138 lbs at 5'9 then you're small my man, I was like that too, just gotta eat and keep training

>>42376422

what is the serratus

>>42387300
Everyone progresses differently, remember its a marathon not a sprint as long as each session you are improving, either with extra reps or more weight you are on your way and will be hitting big boy weights one day. Keep it up bro

>>42387586

I tend to worry about form a lot and for some reason deadlifts always make my lower back sore ..

>>42387625
Is my progress slower than usual though?

>>42387671
Maybe its hard to say, your bw is pretty light, your deadlifts are pretty low but i dont even do them.
I started stronger then you but i was like double your current weight im 6'4 though and my progress was fairly slow, but progress is progress as long as you track every workout and aim to beat it in the next one, you will get there in time, as long as you see improvements you are on the right track.

Maybe even switch it up a bit, work on form first of all, but alternate bbs for dbs on some sessions.

Dbs will help work more muscles evenly so if one side is lacking its forced to grow, which will carry over into your bb lifts.

Also ive found adding dips and pullups to my sessions has greatly helped, but thats up to you might need to get your strength up first

>>42377348
eat oatmeal, im serious

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>>42379457
just dont have the cheat meal, try to make the healthy shit you eat taste better
also oatmeal

>>42387868

I feel like I still can make progressions, on squats,DLs and OHP but my bench have been stuck for the past month..

Any ideas how to improve bench? I'm tempted to go on a bulk but my body fat is around 17% now and due to shitty genes most of the fats just go to the belly.. so I don't really wanna put on more fat.

>>42387930
I ate at maintenance and just slowly recomped over a year and a half to help get some strength and size, but that was towards my goals and its hard to look like you lift being tall so i didnt wanna cut back and be skelly.

I struggled with bench too finally hit 2 plate but since cutting ive dropped down a bit.

Dips helped me with bench i believe more then anything, maybe add in some close grip bench for tris at the end of your sesh. Changing to dbs will help but maybe do 2 sessions dbs 2 sessions bbs always aim for more weight and you dont have to be strict with your 3x5 if your last set you feel you can squeeze out another rep do it and up weight next session .

I also think dropsets can help i used to do them on my last set on my last rep and just go all the way back down just trying to smash out reps.

But also check form make sure your shoulders are pinched for a good base have your back arched and drive through your legs, with your chest pushed up. Keep a strong lock in your wrists you want to keep them in line with your forearm and when driving the weight up try thinking about touching your elbows obviously dont do it but it will help keep tension on your pecs and keep everything tight

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What do you do when you want to squat but you're a beginner with chicken legs and the only two racks in the gym are always being used by other bigger people?

I'm in permanent diet mode, I just mapped out what I thought would be around 2000kcal and it's not even 1500

Should I eat more things or just eat in larger quantities?
I'm tired of feeling lethargic all the time

>>42388031

Dips are hurting to my shoulders.. can I do db bench after bb bench? My gym only have 20kg dumbbells and I can do around 8 reps with that. So yeah I can only load up weight on BB.

>>42388043
ask to work in. most people will say yes. it doesn't matter how much weight you're doing, they don't care. don't waste his time and help him load his plates. if he says he only has a couple sets left then wait nearby and take the rack when he's done before anyone else swoops in. if he says no and acts like an asshole or anything, no loss, you're in the same position you would be if you hadn't asked. I've never had this happen tho

>>42388064
>Should I eat more things or just eat in larger quantities?
Whatever you like. Maybe try one thing for a while, then the other. See what you like the most.

>>42388116
Work on dip form make sure shoulders are pinched back and lean forward make it more pec focus, keep arms close to your body.

If not yeah you can do dbs after bench especially if its on 20kgs dbs maybe after bb bench do incline dbs with 20s and work up until you hit 10-12 reps for say sets of 3. It will all help. But if weights still going up on bb you are still progressing just eat enough and give it time

>>42388116
At your level I'm not sure extra assistance work is necessary, although it may still help. I don't know, but realize that there's a limit to how much training you can recover from, and that limit is lower if you're not eating very much. Try it out if you like, but keep this in mind.

Something else to try that usually works pretty well is to train in different repetition ranges. So one day you might do sets of 10-12 reps, one day you might do 4-6 reps, and one day you might do 15+ reps. Just examples, anything goes. This way you will be able to set some kind of PR often - maybe you can do a set of 14 with 45kg whereas the last time you used 45kg you only hit 12 reps. Even if your 5RM or 1RM didn't go up, this is still progress. These little victories add up over time, and before you know it you're lifting a lot more weight.
Using different rep ranges also helps prevent accomodation i.e. the point where your body stops adapting to the stimulus.

>>42388305
the shouldersshouldnt be pinched back. This is not a bench press. They should be kept i na neutral position. And elevating the shoulders to a tiny degree can help. He should only go down o the point before the shoulders start rolling forward.

Pinching the shoudlers back can imphasize the stress on the Joints of the claviculare bones (sternoclavicular-/acromioclavicular-joint)

>>42388387
Yeah true didnt know that. One of my "pt" mates taught me, never bothered to follow it up like i do with all my other lifts. Will remember that next time im doing them cheers mate

>>42388305

On dips, can I make it such that I don't lower all the way, only until the point whereby my shoulders start to hurt? Yeah I'm gonna do dbs after flat bench, thanks man.

>>42388354
This does make sense, I was on ivysaur routine a few weeks ago and had to switch to GSLP because my shoulders hurt from benching 3 weeks. And I realised I got stuck on bench very long on that, on 8 reps day sometimes I can do all 8 reps with 50kg, but other days I can't even do 6. And my 4 reps max was always stuck at 55kg. Switching to GSLP my bench became 55kg for 5 reps, and I managed to get 6 reps on the last set.

I also did a couple of push ups on rest days, maybe about 80 or 100 spread across the day.

I realize I did absolutely nothing for shoulders except BB press and seated press with dbs later on the bench, literally no work for it on rest days and shit, and it's progressing more than my bench.

Maybe I should stop doing those push ups?

>>42377348
literally just dont eat for a week, you're a woman so you dont have to worry about muscle mass

>>42388387
Holy shit, the amount of spelling mistakes i made is insane.

>>42378824
all genetics, i have the same problem/blessing

>>42388460
If youre shoudlers are hurting then dont do any exercises that aggrevates it. Do exercises that doesnt cause pain the work your way back to the exercises you used to do when its gone.

>>42388460
>Maybe I should stop doing those push ups?
I don't dislike the concept of doing push-ups throughout the week to increase your total muscel specific workload. But with that said, if you're doing 300+ push-ups per week on top of your bench pressing - well that's something you've got to work up to over time. There's a good chance you're too locally fatigued to perform well on the bench press.
It's an easy fix though: remove those push-ups for 2 weeks and see what happens to your bench press. If it goes up nicely that doesn't mean doing push-ups is bad, only that you've been doing too many too soon. You can begin adding them back in, but build up the numbers slowly over time. I can also help to cycle the workload a bit. So one "rest day" you might do 50 total reps, and the next "rest day" you might only do 25. Cycling the load like this helps greatly with recovery.

>>42388504

Alright that makes sense, alright I might just not do anything on rest days for the next few weeks and see how it goes. It's okay to work abs though right? That's what most people do I have been told.

It's still okay to do push ups after bench on the day itself right? Cuz doing push ups feels good.

>>42388479

Gotcha, db bench it is then.

>>42388231
Huh, thanks. I mean, it's common sense that I should do that, but I'm always too shy to ask and just try to replace it with something else like leg presses. Not ideal, I'm sure.

>>42388043

iktf bro, i have chicken legs, only squat 135 but i don't give a shit what 'big' guys think, i just ask to share the rack. if they refuse, then i just wait. but i have never been refused before, mostly because it's kinda common in the gym i go to to share benches and racks. heck i have seen 5 guys sharing a squat rack before.

>>42387300
What's your weight and bf%?

whats the best cardio to do at the end of workout?

>>42388719

62kg now, I didn't measure my bodyfat but I don't have visible abs but no flabby tummy, so around 17% I would estimate.

>>42388521
Mate, don't cut out push-ups just to replace them with db bench. You'll get nowhere. Either try to reduce your volume by removing some of all the push-ups, or try to increase the volume by adding db bench. If you remove one and add the other, you can't expect any change.

>>42388781

Alright I got you, is it okay to alternate between push ups and db bench sometimes?

>>42388818
Probably, but better to keep it simple. Make one change at a time, see what happens, then try something else if you like. When you try a bunch of shit all the time, you risk getting fuckarounditis.

>>42388901

alright man, thanks for the help. i might just stick to db benches since it's harder to do them, they seem to work the pec more than regular pushups.

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Do I really have to eat ASAP after my workout? Most of the time I'm just not hungry so I wait for an hour or two.

>>42387920
I'm on the oatmeal train af. Just going through low carbs right now