QTDDTOT

>>42438040
For anyone who has AC joint experience? Have you ever had your shoulder distended at the joint with no pain? I can feel the rasied area on my right shoulder but there no pain and full range of motion. The only weird thing is a popping noise when I roll my arm all the way back.

>>42438040
When do i know my muscles are properly recovered enough to work out again. When their not sore??

>>42438991
If you're sore more than 2 days after a workout, you're doing yourself wrong.

You either need cardio, more food, more water, or more sleep.

2 days is how long your body works on repairing tissue damage. If it takes longer than that, your metabolism/hormone balance goes hay wire and you are just damaging yourself.

You should be good to go on the same body part on the third day.

T. Old /fit/izen who actually wants to help you young'ns

>>42438141
If your shoulders pop, it's a really bad sign for the joint. Popping is bad for any joint. It means something isn't in place/tendon irritation/uneven tightness.

Do more lat work and keep your shoulders down and back 24hrs/day.

This advice is assuming you actually stretch your front delts.
If not, put your hands palm to palm behind your back and interlock your fingers. Lift your chest and push your hands down all the way past your butt. Then pivot your hands back and outward with arms straight

>>42439040
Yeah its usually about that time.

Also, whenever i do Pushups, Chest Press, Bench Press I always feel the pull in my arms rather than in my chest. Its been like this for a while. I think thats why bench never really goes up higher, since my arms can only take so much weight. I dont have a lot of mass in the pectoral muscles. What do you all recommend i do. More Pectoral Flys? Wider Grip on bench?

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started using yohimbine hcl the other day, and read something like 0.2mg per kg of weight? So I have to take 8.4 capsules a day if I weigh 105kg?
Did I buy the wrong sort of yohimbine wtf theres only 90 capsules?

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>>42439089
It only really pops when I go through full range of motion though. Like when I stick it back like so in pic related. No pain happens however. I'm still worried so I think I'm going to go light on OHP just to be safe when I do shoulders tomorrow

>>42439311
If you want specifically a better bench then do declines and inclined with dumbellls. Also some skullcrushers and tricep extensions for your triceps.

>>42439422

yeah thats correct, you mought the super overpriced version of yohimbine from primaforce you'll burn through that bottle super quick. Buy the hcl powder in bulk online and get a miroscale and weigh it. You'll save $100's

>>42439507
ah right, too bad im in fucking new zealand there's nowhere to buy the powder from

Any better stretches to help with shoulder flexability? I have to do wide grip on squat, but takes 10 minutes to get shoulders loosened up enough to get lowbar with wide grip. Pretty heavy, 240 at 5'8. Already do whatever holding a belt and going from front of body and rotate to back as well as various doorway stretches.

>>42438040
how do you tell if your big toe has a hairline fracture or just a bruise?
I dropped a heavy glass bottle on it yesterday, but only from about waist height
it hurt like a bitch at first but the pain went away after a while so I figured it was fine, but about an hour ago it started hurting like mad again all by itself
I didn't bump it or anything, I was just sitting at my desk when it suddenly went off like a fire alarm
visually there's a tiny bit of swelling and bruising, and it's pretty tender
I'm trying to determine whether or not I should go to my martial arts class tonight, if it's a fracture I don't want to exacerbate it but if it's a bruise then I guess it's nothing to worry about
sorry if I sound like a retard but I've never broken a toe before

>>42439562
Wait a bit longer. Is it purple (like ugliest bruise ever) as shit and swollen huge and still hurts a lot ? Then you broke it. Is it just hurting and swollen? Then it's alright. Feet nerves are really sensitive so that's why things can hurt for a while

preworkout even though I lift in the evening?

>>42439602
well I had to visually compare it to my other toe to tell it was swollen, and the bruising is a purple-ish splotch across the base of my toenail to right before the patch of hair
what I'm worried about is that it just randomly started hurting again

>>42439610
If you want to then sure.

>>42439610
if you hate sleep go for it.

>>42438040
can you get big with a heavy full body routine going to the gym 3x/wk instead of a ppl

natty

got school so I dont really have time to go to the gym 6 times/week

>>42439645
It sounds like you just fucked your toenail. It isn't a break but it will be uncomfortable. Your toe started hurting again likely because something disrupted that nail that's sounds like it's about to fall off. Foot nerves are really sensitive so it's really easy for a minor thing to be really painful

>>42439678
yeah just look at all the SS victims who got "big"

I lifted for the first time yesterday and my arms are killing me today. I'm getting a lot of pain when extending my arms, specifically pain around the outside of the elbow. There's also a constant dull pain in my biceps. I believe it's from doing supinated dumbbell curls. I was planning on lifting again tomorrow, but should I take another rest day?

>>42439698
If it really hurts that bad then rest. Otherwise I would still lift but go light

>>42439678
Yes. Try this begginer routine from Lyle Mcdonald if you don't want SS or SL:

Squats 3X10-12
Overhead Press 3X8-10
Deadlift/Shrugs 3X8-10
Chin-ups, Pulldowns or Rowing 3X8-10
Dips, Barbell Bench or DB Bench 2X8-10
Crunches 2X8-10

>>42439680
alright, thanks for the help
I guess I can just let the instructor know what's going on and take it easy for today

During low bar squat How much is TOO much flexion at the hips during the ascent out of the hole.

>>42438141
I kinda want to repeat my question cause I can't seem to get a good answer for it. For anyone who's had or knows about AC joint injuries. What should I do? Should I stop or go light on stressful exercises like Flys or OHP? or as long as I have full range of motion and no pain am I perfectly fine?

>>42438040
what increases appetite? i've completely lost my appetite lately and it's gotten to the point where i'm forcing myself to eat. yesterday, i ate 900 calories and threw up half. today, ive had a protein shake, a banana and a mango and i don't want anything else. how do i make myself want to eat?

>>42439933
You might just have a bit of flu anon. I struggle to eat at maintence when I'm sick

Also pot helps

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Serious question, but lately I noticed that you can see the outline of my dick through my gym shorts, no matter what pair I wear (even my loosest ones). I think it's because my boxer briefs are too snug around my dong. Should I get larger boxer briefs?

>>42440174
>Omg, someone might discover I have a penis

>>42440174
Pack your trousers with something.

>>42439762
I think I'll rest. Fuck even changing clothes today was a pain in the ass. I probably strained a tendon.

Can BCAA cause hair loss? Any experiences while taking it?

>>42440174
Stop wearing underwear under your gym shorts and take a viagra before you go to the gym. You'll get all the mires you can handle.

>>42440174
Remove benis

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>>42438040
Newbie here, there's so many contradictory advice on internet, maybe you guys can give me some cold hard truths:

Can I get a 6-pack without ever going to the gym? Just dieting and running 5 km three times a week?

I have a beer belly, I want to see my abs for the first time before I go on a caloric surplus and start lifting.

>>42441152
Yes. Do ab routine at home. And do HIIT instead of regular 5k runs. ez as fuck m8

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How do I find a qt girlfriend to lift with, bonus if she looks like pic related.

Does anyone here run and jump rope? I can only jump rope about 2 minutes max (70-90 jumps per minutes) before my legs won't let me go any further. I need to do a 3 mile run next week

How many minutes of jump rope is equivalent to a 3 mile run in terms of endurance? I have asthma and just want to be well prepared to avoid public embarrassment

>>42439889
I have Tossy 2 (partial rupture of the acg ligament)
I just went swimming did more back and serratus anterior work.
Do you know the cause for your injury?

>>42441152
you don't have to do an ab routine like the other guy said. It's all about low body fat for abs. Running I'm pretty sure works them anyway

>>42441178
still posting pictures of yourself julio?

>>42441152
yeah but expect to have toothpick arms before you see your abs

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>>42441260

Delete this.

>>42441245
Not really funnily enough. It could of been a couple things. I swam for cardio yesterday and then did chest day. I was sore but didn't really feel a moment that was a defining injury. The only thing that stands out to me is that I failed in a set of dips and maybe stretched my Range of motion a little far. Otherwise I didn't notice it until I woke up today. So I could of slept on it bad I guess. But besides those things, I don't know.

Also thank you for your help anon

>>42441172
>>42441257
>>42441261
thanks bros

Anyone ever get chest pain while working out? Do I need to see a doc? I'm not overweight, but I am still pretty new to lifting.

>>42441495
Depending on when you eat it's likely heartburn

>>42441495
Does breathing cause it to hurt? If so it's just a muscle (I honestly forget what it's called but you'd know what it is if I said it). Just went through that a month ago when I started lifting too. It'll go away just rest the area a couple days

if it's not breathing that causes it then probably heart burn

>>42441535
Yeah, when I inhale deeply that's when I get the dull pain. Thanks for the advice.

Does it matter how many plates you use?
Is there a difference between using a 45pound plate or 25+10+10?
What if the 25pound is rubber plate and the 10s are metal.

Is this routine ok?
Suggestions welcome.
Monday:
Standing Military Press 3x5
Lateral raise 3x12
Dumbell bench press 3x12
Low Cable Crossover 3x12
Pullups 3x12
T-Bar Row 3x12
Dips 3x12
Cross Body Hammer Curl 3x12

Tuesday:
Squat 3x5
Leg press 3x12
Lying Leg Curls 3x12
Barbell hip thrusts 3x12
Leg extension 3x12
Smith M. Calf Raise 3x12
Abs circuit 3

Thursday:
Barbell bench press 3x5
Dumbel flyes 3x12
Seated Dumbbell Press 3x12
Reverse flyes 3x12
Seated Cable Row 3x12
Lat pull down 3x12
Chinup 3x12
Skullcrusher 3x12

Friday:
Deadlift 3x5
Leg press 3x12
Lying Leg Curls 3x12
Kneeling Squat 3x12
Dumbel lunge 3x12
Smith M. Calf Raise 3x12
Abs circuit 3

What are some good core strength and core stability exercises I can do with gslp?

>>42441675
Any slight difference is negligible. The plates should be calibrated enough that you'll be fine unless they're some cheap china shit.

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Are cold showers a meme?

>>42438040
has anybody done a PSMF diet? really tempted to try it but I don't want to fuck my body up and lose what little muscle and strength I have and kms. I know I have the willpower to do it and not binge but I'm concerned about its efficacy in terms of body recomposition for a 25-30% bodyfat 185lb 5'11 guy; i don't have much lbm

right now i am NEET and sedentary so i pretty much need to go to 800-1000 calories daily to lose around 2lbs/week

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How do you transition from a cut to maintenance? I feel as if I'm always making poor food choices.

I'm like 95kg 6'1" maaybe 20% BF
ORMs are 62.5/80/140/175
should I keep a slow bulk going or start cutting now?
I want to hit 200DL by the end of the year, and I was planning to start cutting at 2pl8 bench, but I'm curious as to how much muscle mass I can expect to end up losing in the process and if it'd be better to start now or later.

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>torn labrum 2yr ago
>ease back into lifting, finally back to normal
>OHP like usual, sudden pain in shoulder
>immense pain for a week now
>no money for doctor
>no money for surgery
>can't move arm, can't lift

I'm fucked
Get big for me bros, I'm never going to make it

>>42441219
Jump for 30 minutes and you'll be able to do a 5k

Are situps the best exercise to get a toned stomach? Iv'e added 200 situps to my routine and have seen less than expected results.

>>42444729
>Torn labrum since 11
>I had immense pain when throwing a baseball, running cross-country or any thing above 400m in track.
>Started breakdancing but experienced intense pain then.
>sleep began to suffer because i was in pain all day and night
>radiated down my back and entire arm
>Stopped all physical activity and ended up a 130lb skelly.
>Decieded to lift after a crushing breakup, occasionally experienced pain.
>But i fought through it
>bench and ohp were the most aggravating
>made no ohp gains and decided to cut the lift out completely
>fix bench form (powerlifting comp form)
>no more injuries that take me out of the gym but still experience pain that i use a lacrosse ball to target and roll
>bench still disproportionate to my diddly and squat.

If its worth it to you then push through

I've been taking a look at the required amount of micronutrients. what the fuck it is absolutely IMPOSSIBLE to get all of this.

so either its absolutely and utter bullshit that we need those since im pretty sure that 99% of people, even those who follo strict diets are not getting them

or we are ussed to seing people with symptoms of vitamin and mineral deficiency

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Thoughts on lifting while fasted?

I just went to the gym about an hour after getting up having not eaten, and didn't notice any difference with when I have some fruit beforehand.

Are there any benefits or drawbacks to this, or does it not really matter?

What do you guys do when you had a bad sleep, or for whatever reason, and you don't feel like you can lift what you're supposed to today?
Do I trust this feeling or load usual weight for first set and see how it goes or will I be able to tell during the warm up that I'm not in the best shape?

>>42445860
deload a bit and do whatever you must to get back onto a good sleeping schedule and healthy lifestyle

>>42445865
Thanks

>>42445860 also meant can't

>>42445783
>Thoughts on lifting while fasted?
i prefer lifting while slowed so i can take my time

I live in a third world country and my gym only has 2 sets of standard size plates. Would using the 15kg plates be good for a deficit deadlift? Or is there an optimal height that I would be missing?

If I had to skip my workout today, would it be bad to work out twice tomorrow?

I would be doing Chest + Shoulders in the morning then Legs with a focus on deadlifts in the evening.

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>>42445940

>>42438040
I want to go PPLxPPLx on my routine, any objections?
I have too much arm DOMS at the fourth day, I cant even OHP properly, and scheduling wont be a problem.
Tell me why this is retarded.

The difference between chin ups and pull ups?

>>42445966
a chin up is looking at the sky
a pull up is a diaper

>>42438040
I'm an asthmatic, weigh 97kg, 187cm. Estimated bf at 27%. Cutting on 1750cal and sedentary. If this helps.

I've just started a HIIT routine on my treadmill, I can run 15km/h for 1 minute. But I struggle to go beyond 10 minutes, is this normal? Or should I start with less intense cardio until my cardiovascular abilities are better?

>>42445973
What?

>>42445985
following the rule of (Vo2 max * 2) resting time (2 minutes roughly).

>>42445985
Less intense cardio.

If you want to get better at cardio, I suggest downloading the 5k runner app (the one with the yellow icon) and using that to improve your cardio. It starts with 1 minute at a time of running in between walks.

I'm a lot smaller than you, (63.5kg at 161cm) and I use it too, but I think that the outcome will be similar.

>>42445960
Its not retarded, but you won't do it.

When you have a routine set over 8 days rather than 7, it doesn't matter what day of the week you do what workout. In that way if you're really tired on Wednesday its way easier to say "I'll just hit legs on Thursday and move everything forward a day." or "this will be my rest day"

A ton of people try the format you're thinking of and most tend end up only doing 3 or 4 workouts a week. When you have a 7 day program, if you skip the gym on monday than you are missing your chance to hit chest that week and it makes discipline much easier bc of the different approach that necessitates.

Personally, I do LPullPushLPullPush and for some reason find it much better for recovery. You can try your way, but if you have a busy life I imagine you will end up with a lot more skipped workouts.

>>42445966
Chins are under grip, works biceps mainly, pull-ups are overhand grip and work lats

>>42446004
I'll keep that in mind, thanks bro.

>>42446006
that is a myth. both work lats mainly. chins has more assistance from biceps but its still mainly a lat excersise.

Proof: the weight you're lifting is your whole body, so 60-70 kg at least?

A person that can do one chin up can curl 30kg?

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>>42446000
Thanks for the advice, i appreciate it. I'll have a look at it.

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>normally squat parallel because muh mark rippetoe said so
>try ATG for once
>quads fucking exploded. Still have insane DOMS 3 days later
Is this normal?

>>42446006
Thanks man

Can my neck and abs be trained everyday?

whats a good way to excessive lower chest? Been doing wide grip bench press and DB flys and can only feel it in my upper armpit/outer pecs.

>>42445783
I always lift fasted more or less, haven't really noticed a difference in strength compared to when I used to eat before.
A bit more lethargic perhaps, but I fast for around 18 hours before hitting the gym.

>>42446184
Yes.

When on a low carb diet, how the fuck do you get enough energy to perform well in the gym?

Should I consume protein shakes on all days or only on the days when I lift weights?

This may be a stupid question, but why don't endurance training/many rep workouts build muscle? For example, 5x5 at 50kg vs 10x25 at 10kg - the workoad is the same.

>>42446572
ERY DAY
>>42446199
NOT ERY DAY
Train them like every other muscle. If you want them to grow, give them rest days.

>>42439040
I work my muscles on alternate days. Is that not enough rest time?

>>42446595
Here is my broscience answer: you need big muscles to lift heavy weights. you don't need big muscles to lift small weights multiple times.

I rarely shit these days, only a few pebbles every few days. What is wrong with me?

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how do I fucking stop being addicted to the internet more importantly always looking at my phone.

I constantly am waiting in anticipation for people or girls to message back that it is fucking consuming me. I hate though I really hate it.

>>42447018
Not eating enough and not enough fibre

>>42447059
I eat the same as I've always ate (only a bit less because no appetite because problems), would that really make such a difference? I mean, I'm lucky if I get a good dump once a week.

>>42447081
If you don't have the appetite take a fibre supplement, see if it helps

>>42447097
Thanks Anon.

>>42445246
situps will build muscle underneath your fat. It's not until you lose the fat on your stomach that you're see your (likely) well-defined abs

hence abs are made in the kitchen

>>42447345
but thats wrong cum gurgling faggot

muscles are built hte same way all muscles

progressive overload of low reps

do you grow your biceps by doing 300 reps?
no

then the same to abs: do weighted cable crunches

>>42439831
What do you mean, your back angle?
Make sure your hips are rising, and not your chest when you come out of the bottom, if your back angle becomes a bit more horizontal it isn't too much of a big deal as long as it isn't extreme, in which case you'll topple forward.

Just remember with squat, look down, valsalva, track knees with feet, don't divebomb down, remember the bounce que up on your way down, rise with lower back/hips, and don't bounce at the top.

>>42447378
ab workouts are useless even if you don't have stomach fat. They're especially useless if you do

>>42439933
Snacks.
Nuts, wholegrain bread with peanut butter inbetween meals, protein shakes inbetween snacks
Do a bit of cardio, you won't be able to burn off the food you'll eat after appetite you'll gain from it
eat throughout the day

>>42447392
>>42447378
>>42447345

your core has to be strenghted for some real functional reasons you faggots, go on, try to not strenghtent them

>>42441495
Are you warming up and doing dynamic stretching beforehand?
Do you only get pain when you work chest?

>>42445657
this this pelase

>>42447411
>try to not strenghtent them
exactly it's almost impossible. Your core will strengthen through almost every other upper-body workout or cardio

I'm gonna blog/vent here

>inherit a foam bed pad when my roommate moved out last month
>get random bedsores/kinks off and on
>toss the other night and literally feel something pull in my upper right leg
>super tight since yesterday and I have to walk with a hard limp
I'm debating on going to the gym just to do upper body shit since I sure can't do squats and deads now until this goes away but I'm also torn between not wanting to further aggravate the leg by walking on it and putting pressure on it.

FUCK
I JUST WANT TO GO TO THE GYM EVERY 2, SOMETIMES 3, DAYS ON A CONSISTENT SCHEDULE

>>42442068
Are you a novice?
If yes, that routine is too complicated and too high volume for you. Unless you are being coached, there is no way you will be practicing all with good form. 4 day split for a novice is not a good idea either.

Can I just do PPLPPxx for a while? Meaning only one leg day a week. I have naturally big legs and would like my upper body to catch up before ending up like a t rex. I'm just worried about only squatting once a week.

>>42444347
Yes and no, do them before working out but not after
Look up picturefit's video on youtube

>>42446572
If you can't get enough protein from food then shakes are convenient, albeit more expensive.
Every day. get around 1g per lb of bodyweight
If you're bulking any shake will do, if you're cutting ensure that the shake is low carb (e.g. just whey protein)
>>42445657
Unless you are competing professionally, don't worry TOO much about micros
They are important, to the point where if you are NOT getting them you will run into big problems, but don't get autistic about them
and it's not impossible, use the cronometer tracker, eat more veg/legumes
take vit D3, B12 and DHA supps

>>42447448
Just add another upper body assistance on every other B training day if you're doing an SS/SL-esque routine (squat, bench, clean + assistance)
e.g. barbel rows, skullcrushers, curls, or flies

>>42447486
>They are important, to the point where if you are NOT getting them you will run into big problems, but don't get autistic about them
but like, low iron can get you anemia right? how about calcium?
is this not important for day to day life?

>>42447499
Just take a few multi vits?

My motivation to lift happens spontaneously throughout the day, which sucks because I know I have to get my macros in at least an hour beforehand

How much harder is getting gains without a preworkout and only a post? I'll still hit I'll my daily macros outside of that

Also how early before a workout can I eat a preworkout with it still being effective? Like if I eat at 10 am and workout at 4, would the 10 am meal help?

>>42447499
>low iron can get you anemia right?
>how about calcium?
Yes, but only if you're eating next to nothing of it
Eat leafy greens
Iron: spinach, kidney beans, peas, chickpeas, potatoes, beef

Calcium: kale, cow's milk, broccoli, spinach again, green beans, sprouts, asparagus, onions, butternut squash, cabbage, leeks, celery, brazil nuts, coconut

>is this not important for day to day life?
I mean the following in as a polite way as I can:
Unless you have a severe eating disorder and do not eat any of the above foods that I've mentioned, then you won't have a problem.
If you don't eat any of those foods, I'd have a serious look at why you don't, won't or can't.
None of them are really expensive, they are all readily available in supermarkets, if you're vegan then only 2 i've listed you can't.

If you have a restricted pallette of what you're willing to eat I'd try and fix that by trying these foods in small amounts first, or getting professional help from a dietician or therapist if you have an eating disorder

Hope this helps, and I don't mean it in a rude or insulting way, sometimes bluntness is necessary

How long should bulk and cut cycles be?
I thought about bluking for about 7 months and cutting for 5 before the summer, is that too long?

>>42447581
>My motivation to lift happens spontaneously throughout the day, which sucks because I know I have to get my macros in at least an hour beforehand

What's your routine like? What hours do you go to your job?

>How much harder is getting gains without a preworkout and only a post?
Don't use preworkout, they are garbage and pretty much contain caffeine and sugar, and are expensive
Drink coffee beforehand. Or look up scooby's preworkout shake which you can take 45mins before lifting (plain whey, water, instant coffee, cocoa, banana)
If you don't drink coffee, eat oats and a side of scrambled egg 2 hours before you lift.

>>42447581
>My motivation to lift happens spontaneously throughout the day
are you retarded

>How much harder is getting gains without a preworkout and only a post?
pwo is not that necessary especially not eating. just have some caffeine

>Also how early before a workout can I eat a preworkout with it still being effective?
actually you don't want to eat big before working out, because then all your blood rushes in your stomach for digestion and you don't have enough energy in your muscles. just have a little bit of white bread 30 min before working out

>>42447614
You should only be bulking 300-500 calories above your maintenance (inclusive of cardio)
Do HIIT cardio on days between lifting, or less intense cardio every day AFTER lifting.
Bulk slowly over 6 months or so.

Once you get to a weight/strength goal, then start cutting -300calories below maintenance whilst doing cardio until you get to a BF% you are happy with. You will lose strength during cutting, accept this.

>>42447615
I'm a software engineer and work from home so I have all day to myself. My routine is just BW exercises until I look respectable enough to go to a gym. My last year and a half was focused on dropping from 260 (150 now) but like an idiot I didn't lift.

I've been on and off with it for the last couple months since I hit 160. But now I noticed that I definitely lost muscle mass from stopping my routine so I'm motivated again to do it since it was working. I just hate scheduling >>42447633
thanks for the info. I don't know why I'm retarded though

>>42447659
>My routine is just BW exercises
>How much harder is getting gains without a preworkout and only a post?
BW exercises do not give as much muscle gains as barbell exercises
Barbells will give you faster gains
More gains will = more motivation
Read the sticky, do a routine like SS, or SL 3x5 or greyskull
Look up form videos on youtube, Alan Thrall is decent + concise

>until I look respectable enough to go to a gym.
Just go, everyone starts somewhere.
Sure, in gym there are gymbros but they can spot you and ensure you don't die under a barbell

what stretches should I do for tight hamstrings and hip flexors?

>>42447727
When your muscles are still warm use a foam roller
or
Just google post-running stretches

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If biceps are a muscle that can be trained while flexed;how do I train the muscles in the face by flexing them?
Do I attach some kind of weight with a "clip"and then contract and expand my facial muscles as the small weights hang down?

Or should I use an isometric approach to increase the size of the muscles on my face?

Lifting while sick?

Tried to hit 10 reps, could only do 2 first attempt, 4 second.

Usually 10 is a struggle, but I have no problem reaching 8.

>>42448226
Smash some PWO
None of this coffee and an apple autism
Kraken with DMHA or something

Should I avoid seated cable rows and any row machine and only do barbell/db rows?

is there a dumb bell alternative to chin ups? i can only do 1-2 chin ups atm and doing negative sets doesnt leave me feeling sore enough. is there some dumb bell exercises i can do afterwards to work the same muscles?

When I look at my arms in the mirror, I'm alittle OK with what I see... When I look down at them from my own perspective, it makes me incredibly depressed.

Is there a point where you look downward at your own body and feel happy?

>>42438040
How did you all get that initial mass in your pectoral muscles. Ive lifted for a while and feel like im getting nowhere. It feels like everything else is growing but my chest.

My friend just had his first baby boy.

Here's the thing though, it's 4 months premature, does that hurt it's gains in the long run?

He and I had a gameplay for his first boy where we'd build it into being the ultimate athlete (He's black, 6'2, and healthy built), so we assumed we'd be able to utilize those traits, with his white average GF and make a super mutant genetic athlete baby.


Does being born 4 months pre-mature ruin athlete potential?

>>42447587
>I mean the following in as a polite way as I can:
>Unless you have a severe eating disorder and do not eat any of the above foods that I've mentioned, then you won't have a problem.
>If you don't eat any of those foods, I'd have a serious look at why you don't, won't or can't.
>None of them are really expensive, they are all readily available in supermarkets, if you're vegan then only 2 i've listed you can't.
>If you have a restricted pallette of what you're willing to eat I'd try and fix that by trying these foods in small amounts first, or getting professional help from a dietician or therapist if you have an eating disorder
>Hope this helps, and I don't mean it in a rude or insulting way, sometimes bluntness is necessary
stop with the polite shit be rude if you want

i mean, it would be hard to think of someone that didnt eat nothing of this ever

but according to recomendation you need a considerable amount of EVERY vitamin and EVERY mineral EVERY day

is this wrong or are there consequences for it?

>>42449208
yes, being premature is a borderline disability

save him from this shtity world of gains make him someone smart

Have homegym. Wife doing ss. Can't do chins/pulls/dips yet. What's some good accessories to add to substitute for those 3

>>42449687
jump assisted pull ups with super slow negatives.

jump into your pull up, finish the movement with the momentum, hold, slowly lower.

>>42449687
Get a box. Use a leg to assist on the way up

About what weight could I dumbbell floor press if my bench 1rm is 225? I want to try them out but the mat area is pretty far from the dumbbell area and I don't want to fuck around too much

>>42446560
Your body will adapt. Give it time, and don't do carb-up days.

>>42449701
do this
i used to not be able to a single one now i can do 3 sets of 5

>>42449897
>>42449701
I bought 50lbs rogue bands thinking it was enough still no. She is so weak I doubt she can even hang on the bar let alone negative. Should I skip on assistance outside of curls and rows until.she gets stronger

Are there any guidelines for using a belt? I'm concerned about core development. Right now I only use for it any squat above 3pl8 and any deadlift above 4pl8.

>>42450146
For real? I know the human body is amazing but I have always been dependant on carbs, as if I'm addicted to them. How long will it take?

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>>42439311
keep in mind a proper bench press is done with scapulae retracted and back arched off the bench. Now, you don't have to look like a total fool, but I thought pic related was dumb at first when in fact that is how you properly bench press.

You probably want a narrower grip if anything, and remember to tuck your elbows in at the bottom of the movement. The weight should not come straight down but rather towards the high point of cheat off the bench; a little closer to your head than to your feet is fine.

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What's the best lifting shoe? I've been looking at Adipowers and Nike Romaleos 3

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>>42447426
Not enough to get good looking abs. You can't expect a strong/aesthetic core because you tighten for 1.5 seconds during a rep of squat or ohp. If you aren't a fatass you can literally feel abdominal gains in like 3 weeks. Do 4x10 decline sit-ups holding a plate over your head a couple times a week and your core will get stronger and bigger.

Pic related. That bulge above my belly button is not fat. It's me flexing large abdominal muscles. I don't understand why people only say abs are made in the kitchen. Every good looking muscle is made equally in the gym and the kitchen. You can have fatass arms, and then you won't be able to see your biceps. Men tend to keep a last stubborn bit of fat around their midsection, which is why the saying exists. But you still should strengthen your abs. Low volume, high weight; NOT 200 crunches.

so what's the ideal set / rep range for hypertrophy ?

is 4 x8 allright ?

Former fatty here trying to learn correct form (gym beginner).

I get the form down on many exercises, but with both squats and deadlifts I struggle really hard with my leg position. I have my feet shoulder width apart and the more I bend the knees, the more they go outward, in the bottom position I look like a fucking frog.

Am I right to assume this is because of muscle stiffness that prevents the legs to stay in the correct position? I am quite flexible in the joints so the problem isn't that.

>>42438040
I heard that forearms and calves get better gains through isometric exercises since thats more in line with their natural role.
Can anyone confirm?

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what are some good assistance lifts for OHP? Me and my gym buddy are stalling.

>>42450811
How is the natural role of calves isometric?

>>42450878
idk thats why im asking
Heard it from 2 different people so im wondering if its just a retarded rumor or if theres some kind of truth to it

>>42450734
Made in the gym
Revealed in the kitchen

>>42450776

I don't really know how true that is but look up the t nation 24 - 50 rep sheme

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Is 1.4lbs of weight loss per week a healthy rate?

>>42451231
anywhere between 1 to 2 pounds a week, if you're not obese, is a healthy rate

So people always tell me to 'flex' your biceps when you're doing bicep curls. But doesn't this happen naturally while you're performing the exercise? Or do you actually have to consciously flex the muscles while doing the movement

How much worse is the smith machine for OHP and squats compared to the squat rack?

Is SS a meme? Or will I get insane noob gains if I try really hard and shit.

I've lifted a barbell exactly three times my entire life. I'm not in terrible shape, but there's nothing good about it.

I want to get strong, I want to lose a bit of weight (mostly just want to lose fat) and I want to stop being worthless piece of shit.

So, is SS worth starting with?

>>42451231
What >>42451304 said. Also be sure to calculate your body fat percentage if you're exercising too.

>>42451783
Until you know what the fuck you're doing you should do SS. Then after 3-6 months you'll know your body and strength and can pick different exercises you want to focus on, and add them to your routine.

>>42451777
No shame if your at the end of the workout and fatigued to squeeze out some last good reps, but stick to free weights for the first 3/4 Of the workout. But you'll look like a bitch unless you got some good weight on there

Only recently started getting into shape, just managed to get under a BMI of 25, 63.5 kg at 161cm.

I can feel some weird... Lumps under the skin in some places where I have some fat (A little on my arms and stomach, a lot on my thighs). They feel hard and are shaped in some kind of bands in some places. Should I be concerned? Will they go away?

>>42447047
Someone help

How can I get some girth on my pencil neck?

how do I fucking stop being addicted to the internet more importantly always looking at my phone.

I constantly am waiting in anticipation for people or girls to message back that it is fucking consuming me. I hate though I really hate it.

I just went to the doctor and he told me I may have an overactive thyroid that's causing me to get heart murmurs, and that I should come in again later for additional tests. I forgot to ask if I can continue to work out though.

I should be fine, right?

Best routine for hypertrophy and size ? I have a lot of free time as well, so prefer one that's over 6 or so days

>>42451304

I'm 5'10" 191 lbs, so it seems like I'm fine. Thanks.

>>42451806

Will do, thanks.

>>42439610

No. It'll fuck up your sleep, even if you don't feel it. Quality sleep is #1 for getting joocy.

>>42438040

When should I change my deadlift grip? I only use the double overhand/conventional grip. I think grip is the most limiting factor in my deadlifts. I do full body twice a week and I do rack pulls the day I don't deadlift by holding the bar at the top of the lift for five seconds but is there anything else I should do to help with grip? Sometimes during my sets (5x5) I let the bar rest for like a second while I regrip the bar. That okay? I'm at 245 lbs 5x5 and started deadlifting in June.

Should i start doing some of the Olympic lifts? What are the benefits of doing so?

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I'm bulking ~3700kcal/day and currently 6'3" 230lbs. According to my gym's biometric measuring calculator doohickey I have a 16.1% body fat and 28.1 BMI.
I still feel pretty skinny/dyel, but I know 16.1 isn't very thin and 28.1 is a pretty high BMI. Am I compromising my health somehow? Are these stats reasonable for where I'm at/for my bulk? Should I keep bulking? I want to gain much more muscle but i'm just worried that, since I don't look super heavy, my organs are being covered in fat and shit that's going to cause me health problems down the road.
pic related, taken last week.

>>42439534
Bump, also curious

>>42452965
You should keep the coventional grip until you feel it getting in the way and you can't hold on at which point you should switch to a mixed grip. To train grip you can do farmer walks or just hang from the pull up bar (with both or just one hand)

>>42452965
Use chalk if you're not. Don't ask to use it. Just put a bit on your hand discreetly while deadlifting, then wipe the bar off when you're done. I've gone to many gyms over the years. Most don't allow chalk. I used chalk in every single one of them, and nobody said a fucking word to me. Because I wasn't a faggot about it, and I didn't make a mess. Use chalk.

Just use mixed grip or hook grip on your top sets.

Ex awschwitz here.
I've been lifting for around 8 months now. I've made sufficient gains overall, to the point where people have actually noticed and complimented me.
My question is: can I make my shoulders broader and/or waist thinner? I want dat V shape body, but I don't know how much genetics come into play.
If it helps at all, I want to look like when I "flex" my abs/waist area:Broadish on top and slim on the bottom

>>42453232
>tfw people at my gym use chalk and don't even bother to clean it up

Weighted myself in my gym and then later at a friend's place
My friend's place takes off 3kg off of me.
What the fuck
Sure, I WANTED to lean out and I did but I am not comfortable with this, I want my kg's back

What should I do? Commence bulk?

>>42453232
Aight. The gym I go to is owned by the ex powerlifting coach for the local highschool so the gym actually just has a huge tub of it by the power cages and platforms.

>>42438040

Anyone here have low test? how low was it?

I just got my results back and im at 224 and im wondering if it is worth it to do some kind of TRT. I have an appointment with the doctor for a follow up in a few weeks.

For any low t bros out there, what was the treatment, and was it worth it? Do you feel better afterwards?

>>42438040
>>42438040
Does toning is real?

If not why?

Been trying to diagnose my garbage squat form for a few weeks. I've been stretching hips and ankles, and am able to get reasonable depth in BW squats without much butt wink if I focus.

But as soon as I add the bar (or even a broomstick), my weight immediately shifts forward considerably and I basically completely collapse my upper back and chest. Getting low enough is almost impossible. I've gotten my squat up to a little over 1pl8 but am struggling to add more weight, often lose balance forward and do pseudo good mornings, etc.

I'm fairly sure I have excessive kyphosis on my t-spine and tight shoulders due to lifelong bad posture, I'm guessing that's the root of the problem. Can that be alleviated enough that I can squat well one day? What are good stretches for it?

I'm 6'2'' with long femurs. I have lifting shoes, and use a fairly wide stance.

I'm now benching 2 1/2 plates, but I can't see if anyone is looking at me bench while doing it because obviously I'm looking up. Do ya think faggots in the gym would be looking at my bench and miring now or do I gotta get to 3?

Started lifting about 4 months ago. I've been stalling on deadlift at around 240 lbs, but mostly because of my grip. I've been cutting since I started, currently at 161 and looking to cut down to about 150 before I start bulking (5'7 manlet). I don't want my grip to limit my progress, but I know it's really early to start using straps or hook grip and I don't want to limit my grip strength either. Should I just try to maintain this weight until I start bulking, change something up with grip on deadlift, or focus on more grip strength exercises?

>>42453975
Use chalk, I got to 500lb on chalk alone, that shit is magic.

>>42441178
F L O R I D A

GO BACK

>>42447428
Just do calisthenics till youre sweaty

i want to add stuff to workout neck, I am doing a barebones PPL and I don't think anything I do at the moment is neck stuff.

>>42438040
whats the best protein in the market? dont care about price, only quality
no shills please

>>42438040
how do i know if im really working something good or straining my muscles? Or if there is a problem how im curling?

>>42438040
What is a good source to look up some squatting technique. I am trying highbar as a beginner but fuck man i dont understand what im doing wrong. I am keeping my knees out but they still fucking feel sore after a workout.

>>42438040
Have i fucked up by never doing SS? I started lifting in my HS weight class. Before i found /fit/. We did a bunch of exercises, like curls, flys, shoulder press ect. that arent included there. After, i never have restricted myself to that. Am i fucked?

>>42454228
watch jeff nippard's video about neck training (youtube)

>>42438040
You could actually die while digesting this because of the pure cholesterol being sent into your bloodstream

>>42454358

Is it "How to Grow a Huge Neck and Traps?" released 1 month ago? Watching it now, thanks.

>>42438040
how can I ensure I'm hitting my minerals and vitamins requirements? I eat clean all the time(funny how it went from being normal to me to eat like trash to completely clean now) but still.

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>>42454375
yes

his transformation makes me uncomfortable tho

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>>42452147
turn off your wifi on your phone, or better yet just delete apps that consume you. Just leave your phone in your bag

>>42438040
does chronometer have that bar code thing like myfitnesspal?

>>42454354
SS is a meme and SS is a meme is a meme.

>>42450859
those arent bears

nigga I know some straight dudes that are more bear them those pansies

>>42453903
TRT is worth it.

New to fit and entering college. How do I maintain a healthy diet while under a meal plan?

I ate 200 grams (uncooked weight) of split peas with chicken tiddy yesterday for dinner and this morning the fucking peas came out undigested. Am I gonna die?

can i make noob gains with a set of 30s dumbells?

>>42445942
Just move to first world.

Can someone please redpill me on fasting? Looking to start my cut strong. I've been reading a lot of Dr. Fung's work but I'm unsure how to reintroduce food afterwards and whether or not salt water in the morning is necessary.
Only thinking of doing maybe 1 or 2 5 day fasts with some days off between.

what's the best macro/calorie counting app

lose it, fitocracy macros, myfitness pal or some other one i don't know about

>>42438040
Ok I have a possibly stupid question...

Is it possible to eat something that can add more weight to your body than it actually weighs?

Like, if it's so calorie efficient (likely something fatty), that if you eat say 1lb of it, it could potentially add more than 1lb of weight to your body after the energy conversion?

>>42455215
I'm not an expert and I'm sort of dipping my toes into the fasting water myself.

I did IF off and on for a few years before this fad hit, so I have some experience with slightly extended fasting. I've been doing a 24 hour fast on Sundays to try it out and see how it feels.

My personal suggestion is to start slow. Do IF for a little while, and if you feel up to it, try a 24 hour fast. Don't just jump right in with a 48-96 hour fast or more, that's too extreme.

As for the salt, I can't speak on that since I just took water over my 24 hour fast period.

>>42438040

>tried to "lean gain"
>ate 2k calories on rest day,
>2.7k on lift days
>fucking dropped 1kg

wth guys? should i just fuck this whole lean gains thing and go back to eating 2.7k everyday?

>>42455564
What's your weekly target?

If it's 18.9k per week then you shorted yourself anywhere from 1.4k-2.8k calories for the week, depending on how many rest days you're doing. That's a significant deficit. To put things in perspective, a typical cut of -.5k calories is 3.5k for the week under maintenance, and you're not much shy of that.

My guess is that you're both under-estimating how many calories you need to grow, as well as short changing yourself by dropping .7k calories on rest days.

>>42455564
That's not lean gain, that's recomp
Lean gain is 500 surplus every day

>>42455672
>>42455675

i think i fucked up big time, i ate at 2.7k for 2 weeks before and i gained nothing, no weight or lost anything.

apparently i have been eating at 2.7k on lifting days and 700 fucking calorie deficit on rest days. fucking hell..

okay it's back to eating at 2.7-3k calories a day.

doesn't make sense for my TDEE to be so high though, right now i'm just 61kg at 174cm..

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so /fit/ my legs are uber tired.

I work a full-time job where I'm on my feet and walking a lot, I do deliveries, restocking, dishwashing, and general light-medium labor throughout the day. Lately I've been working 10-hour days due to a couple people getting moved around or fired.

2 weeks ago my legs were so tired I had to take a day off because I couldn't get out of bed in time. Today I felt very similar, ended up skipping my gym session. I am cutting but at the same time if I wasn't getting enough food, it should be my whole body feeling tired, not just my legs, right?

How can I fix up my legs? I want to go to the gym but I don't want to be so tired that I can't pump out my normal sets. Also feels pretty shit to have tired heavy legs at work all day.

>>42455763
Always remember that TDEE calculators are BEST ESTIMATE only.
You need to do the fine tuning yourself, and recognize that your TDEE is not static. Watch the scale and pay attention to your intake.

But it sounds like you did the right thing already and realized your mistake so you can correct it. It's not the end of the world.

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>skeleton
>151lbs.
>eating lots (>3k cal/day, 150g protein/day)
>sleeping at least 7hr/night
>gaining 1lb./week
>stalling on SS
>pathetic back squat 155lb
>lmaonochest
>lmaonoanything

WHAT THE FUCK REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

ALL I DO IS EAT AND SHIT
I'M ALWAYS FULL

WHAT MORE CAN I DOOOO

>>42455883

155lb. 3x5 should clarify sorry * not 1rm lmao

>>42455883
Take some liberties with your routine.

ASSUMING you're getting enough calories to gain... And it sounds like you are gaining...

Do shit like add an extra couple reps if you feel like you can. Or try a heavier weight for 1-3 reps or so. Mix it up to push your limits and you will progress.

>>42439610
I take it at 3 am work outs sometimes and it doesnt keep me up.

>>42440939
>>42439698
This is called "DOMS"
You've never really worked those muscles before so you're extra sore. Could last a few days, if its bad tomorrow don't work out, but the pain goes away temporarily once you get the blood flowin real good if you wanna give it a shot.

>>42455900

is 1lb./week good enough? I don't want to go full Zachmode lmao but I think I might be able to push it just a little more

>>42455879

Sadly even though I lost 1kg, my stomach fats didn't disappear, and my arms appear smaller but it's slightly less flabby now.

So where the hell did that 1kg went to, my lifts still stayed the same.

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What little things can I do to build up self confidence enough that I can start working out? I can't even walk around alone outside without getting self conscious.

>>42456170
By doing it. Once you are in the loop even just a few times you're going to realize no one really cares and 99% of people are there focusing on their own thing.

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>>42456170
I've heard making small, strange changes to your dressing habits can help with self consciousness. Like, flipping your shirt inside out or wearing an unusual hat. When you see that nobody cares even when you do that, you'll realize they don't care normally.

>>42455940
at 1 lb per week, you minimize the amount of fat gained. if you do something like 3 lb a week, youre putting on a lot of fat. so 1lb is good.

>>42438040
How good is ZMA?

What causes back muscles to get fucked up on the deadlift? For like 3 weeks now I cant deadlift cuz of that. Ive been doing bench but thats it. When will this pain go away? I cant feel it normally but whenever i pick up a bar i can. Thanks brahs.

>>42456219
Form. Bad form can fuck you up horrendously on dead lifts. If you've got solid form you have nothing to worry about but curling your back or losing your brace opens large potential for injury.

New guy here. I read the sticky, studied form, and started lifting some time ago. I've been making those good, fast early gains so far, but I just ran in to something that I didn't see anything about in sticky.

What should I do when I fail a set?

Context: I failed my first set of overhead shoulder presses today on the 2nd set. I was at a loss and decided to drop the weight 5 lbs and pump out the next set (which I also failed, but only on the last rep). I'm not sure if this was the proper thing to do, and an Internet search yielded varying results. I also feel like I'm gonna start hitting this point with Bench soon, so I'd like some tips on how to adjust my workouts for failed sets.

>>42456235
Alright thanks.

>>42456170

okay listen to me carefully

i was about to reply to this post with a story about witnessing something embarrassing at a gym and telling you how i don't remember who did it or any details

and then i realized i can't even remember a specific instance where i witnessed someone doing something embarrassing. now i KNOW it's happened but i literaly can't even think of it

that is how little you matter to others. dont worry dude.

I'm new to lifting, and I'm not sure how much exactly is 1pl8. For instance when someone says "My bench is 1pl8'' I'm guessing it's 20kg from the bar + 2x20kg from 2 plates. Is that correct?

I can do the first set fine, the second set struggling, and can't start the third unless I lower the weight.

Where should i go from here? More sets lower reps? Lower weight for a bit and try again?

I'm a beginner, I'm talking about 35kg here.

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>>42455816
plz

>>42456448
Yes

>>42456291
If you fail a set, simply rack it, and try again next workout. If you fail it a second time, try it again the following week. If you fail it a third time, deload.

>>42456448
it refers to the 45 plate (20kg i guess), so yeah, 1pl8 is a 45 plate on each side, total of 135 pounds.

>>42456449
What lift? If you're a beginner are you starting with just the bar?

>>42456503
Machine chest press. I should start benching but I'm still intimidated by it, I don't know why. Maybe I should just bench and do linear progression from the bar, I'm sure I won't kill myself.

>>42456448

yes 1pl8 = 1pl8 on each side so two plates plus the bar so 45+45+45 = 135 lb

135lb = 1pl8
225 = 2pl8
315 = 3pl8
405 = 4pl8

This is also where you get 1/2/3/4: ORMs for OHP, Bench, Squat, and Deadlift has become sort of a meme standard for strength on /fit/ even though it's pretty imbalanced (extremely good deadlift compared to a relatively weaker OHP) use symmetricstrength.com instead of 1/2/3/4 meme.

>>42456526
your lift is weak because you're using a machine which specializes in isolations: Something you're not prepared for. The bench press is a compound lift, which lets you press more than a machine would.

Stay away from the machines, follow SS. The barbell is your friend. Start with just the bar if you're scared.

>>42456527
I just benched 275 for 6 but I still can't ohp more than 165 and I can't diddle 4pl8. Squat is 335 though

>>42456527
I deadlifted 4pl8s a year ago and only now just nearing 1/2/3 on the other lifts.
Lanklet fucking magic.

If I could only sleep 7 hours and I'm it's a rest day today will I be fine if I sleep at least 9 hours tonight?
Also how do I stop waking up in early in the morning and not being able to fall back asleep?

>>42456613
You what?
I guess you're asking if you can catch up on sleep - you mostly can't. If you have trouble sleeping take ZMA before bed or go for melatonin supplements.

>>42456551
everyone's a bit different, no one is going to have the same lifts. Some people are naturally good at chin ups, some at bench, some at squatting, etc. etc. Depends a lot on your genetics. Everyone can improve on their shittiest lift though.

>>42456218
If you're deficient then fucking incredible. Better sleep, recovery, slight mood boost.
An unexpected side effect is that you cum like a firehose and are generally hornier.

How much weight do you generally need to lose before the belly fats start reducing?

Does a reduction in like 1 or 2 kg make any visible difference, especially if it's lost within like 2-3 weeks?

I know spot reduction is 100% not a thing but wondering what bf% I'd have to get down to to lose fat on my cheeks?
I have a relatively defined jaw but my cheeks seem to hold weight.. trying to drink more water too.
Also I lift but only do cardio once or twice a week.

>>42456706
>>42456754
spot reduction is not a thing

Shit is wildly specific and personal.
Keep cutting lil nigga

>>42456760
well I'm actually trying to gain muscle, only been lifting for 2-3 months and seem to be converting some of my fat to muscle, just nowhere near enough to see veins on my biceps or defined abs.
Would continuing my 4x per week lifting + 2x cardio per week regime guarantee fat loss? I eat well except one cheat meal every friday night.

>>42456772
>converting some of my fat to muscle
Doesn't quite work like that, but I see what you're saying.
Keep going, seems like a good routine.

>>42456777
not so much converting, but trying to replace fat with muscle so to speak, rather than bulking whilst lifting now and then cutting later.
generally how long into lifting do you notice actual noob gains? 6 months I've read.

>>42456858
All depends once again.
If you're a complete skelly then a few months in people will notice a difference.

>>42438040
I want to increase my bench and thus I want to follow some bench program. But how should I go about integrating the rest of the muscle groups into it? I dont want to train only bench for several weeks.

>>42456918
Bench more

I did neck curls yesterday and all of a sudden today the left side of the back of my neck cracked. But not in a normal way, I'm still in pain.

Better go see a doctor if this holds on? Happened 20mins ago and I immediately layed down

What's the difference between a braphog and a slampig? Please explain

Can (and if yes - how) I calculate my one rep maxes from my hypertrophy weights? I've been lifting again for about half a year and am kinda curious.
My lifts are:
DL: 80kg*12*5
SQ: 65kg*12*5
OHP: 35kg*12*5
Bench: 55kg*12*5

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>>42457074
https://symmetricstrength.com/

Here you go :)
>>42438040
How will I develop if I do my max amount of pushups for a couple of sets through the course of the day will my chest and arms look better?

>>42457113
I think if you did say 50 pushups+ a day after a few months you might have slightly better definition of upper chest and pecs. Your arms would probably look the same but be a bit stronger. Just like most bodyweight stuff pushups are just not a great way to spend your time. It doesn't hurt to add them to a routine, but by themselves they barely help.

>>42457157
Say like I come back from the gym from my regular workout and i've rested I should just do 50 pushups and i'll look better soon enough?

My left chest is bigger than my right chest, even though my right chest seems to be stronger.

What excersise can I do to even out the difference in size?

>>42457263
Do you use DB's a lot?

>>42439424
You can actually OHP even with actual tear in the AC joint, also pull ups. What you shouldnt do is flat barbell bench press

>>42457207
What is your regular workout? Bodyweight stuff could help a little. Why not just do more stuff with weights and machines? Most of the results you'll get are going to be from the gym. Pushups certainly won't hurt but they just aren't the best use of time. Planks are also great for core strength if you have no equipment.

>>42457268

No I use barbells for heavier lifts, DBs afterwards for hypertrophy work in the 8-12 reps range.

I'm starting to do more activities and thinking about dropping the gym.
I'm doing martial arts 2/3 a week
gymnastic/BW training 1 a week
and acrobatics 2 a week

I could keep going but max twice a week, I probably wouldn't progress but I think that at least I'd maintain.
What do you guys think? I've only been lifting for around 7 months on SS.

I haven't shat in nearly a week and now I have a burning feeling in my stomach, and I feel nauseous. No money for doctor. What do?

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In a 5'7 manlet, is getting to 315 squat for 3x5 good enough to have okay legs?
I don't know if I want to risk an injury going heavier.

>>42457804
Eat a bag of sunflower seeds

Should I go to the gym when I'm feeling a bit sick?

>>42439422
What's it used for?

>>42457804

you're nauseated because your food literally has nowhere to go. you might have a bowel block and need to go to the emergency room NOW.

What routine should I do after I've reached my max on Stronglifts 5x5?

I'm a fat fuck, just started a job where my arms spend extended amounts of time in the air. Just wondering what exercises I can do to build endurance so they don't get tired so quickly.

>>42457962
>a job where my arms spend extended amounts of time in the air
????
https://www.youtube.com/watch?v=6GznhT__PXs

The new place I'm moving to for university is a 5 minute walk away from a fishmonger (I live in North Western Europe)

I plan on treating myself to some quality fish once a week, what do you guys recommend?

>>42457918
see
>>42457804
>No money for doctor.

Going to try this though >>42457858

>>42457868
Don't be that asshole who gets everyone sick. And even if it's not contagious, don't do squats if you have the shits.

I've finally started learning to Power Clean and am getting the hang of the actual cleaning of the bar (only using the empty bar) but I noticed I'm having trouble getting my elbows up. When I tried it with weight, I noticed my elbows were too low and they ended up taking some of the weight. Any advice on this besides focusing really hard during the clean?

>>42458281
Usually this is a flexibility issue. You can get around some of it by catching near your fingertips rather than in your palms. It's important that you fix this or find a way around it before you go heavy. Catching a heavy clean on your elbows is not something you want to do it you have big plans for the rest of the week.

>>42457868
this:
>>42458195

By all means work out at home, but don't spread your germy sweat all over the gym's equipment.

Are those bodyfat machines any accurate at measuring bodyfat?

I used one that displayed everything, bodyfat percent, muscles tied to skeletal bones and it even tells you your bmrr.

>>42457858
Ok, I got a bag. It's fucking huge though. Do I really have to eat all dem seeds?

>>42458392
DEXA, water weighing and bod pod are pretty good for average or overfat people. The ones you step on are worthless.

https://examine.com/nutrition/an-accuracy-thing-measuring-body-fat-percentage/

When I rotate my arm or do an ohp I can hear quite loudly a pop in my right shoulder, and if I look in the mirror I can see my clavicle move as it pops. It isn't painful at all, I can't feel anything, but it is pretty loud and probably not a good sign. I only recently started lifting and have had this since before I started, I just never noticed it. any idea what it is? should I just see a doc?

>>42458457

Hmmm the one I used was this

http://www.e-inbody.com/global/product/InBody120.aspx

I'm not sure if it's any accurate though, but it's better than using a caliper isn't it? I mean it's available at my gym so I can use it easily.

>>42458489
https://www.reddit.com/r/Fitness/comments/3hgnys/dexa_scan_vs_inbody_huge_variance_in_bf/
This guy didn't have good results with it. No idea how good or reproducible it is compared to calipers. You could try using it every single time you go and see how the spread is, maybe you can use it for tracking your progress at least.

Is the high back or low back squat better/easier for tallish people?

>>42458593

Hmm would I be better off getting a caliper then.

>>42458687
Use a wider stance my tall friend

New thread
>>42458843

>>42458842
desu you probably suck at using calipers. Hip waist ratio is also a useful measure.

>>42458936

It says my hip waist ratio was around 0.86 ..
Is that bad?

I failed on my bench for the first time today,77.5kg (170lbs). I did 5/4/3/4/4 and SL app says I should try 77.5kg next time as well.

Can I forget about adding 2.5kg each workout on my bench from now on? Is linear progression going to slowdown now?

>>42459075
Well supposedly that's the aesthetic ideal.

>>42459330

Well that doesn't make sense, why is my belly so bloated all the time then?

>feeling tired all day long
>feeling weak and had to lower weights

Is this a sign of overtraining? Basically it takes like an effort to even move myself from point a to b.

I have a question about DLs, are you supposed to drop the weight on every rep or lower it controlled?
I see most people just drop it while I always lower it controlled, but I feel like I could do a lot more weight if I just dropped it probably

>>42459137
Yes it will slowdown
Eat more, sleep more
Increase weight by 1.25kg instead

>>42438040
I'm on a cut; are fitness bars good for my diet?

>>42459973
If they have low sugar then yes