QTDDTOT

>>42518770
>will doing push ups and Ab work be enough to prevent me becoming skinny fat as I lose my weight?
I highly doubt it but you can get some weights and lift at home

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>>42518770
No, your body will not look proportioned correctly, you'll have minor muscle in arms, chest, but everything else will look like shit.

Skinnyfat is just a very low muscle comp with average to above average bodyfat, so you can still cuz to skeleton mode like you seem to want to but will be hard with just bodyweight exercises and die.

>>42518812
>cuz
>die
da fuck, meant Cut and Diet.

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How do I end it with a fuckbuddy?

Can I have protein shakes after a workout while I'm doing IF?

>>42518867
stop responding

>>42518770
A simple workout comprised of
Pushups
Ab work
Bridges
Pull ups/chinups/australian pullups
Squats
Is all you need to maintain and if you really work at it, build muscle while you cut.

>>42518770
Look up body weight fitness on leddit, it'll stop you becoming totally skinny fat.

>>42518871
Breaking a fast is defined by taking in over 50 calories I believe. So no.

>>42518770
Just started lifting a few days ago

Is OHP the hardest of the SS lifts? I'm starting quite light but I can Bench Press and Curl fine but OHP is really kicking my ass.

Also for curls, should my shoulders and elbows be relaxed? I kind of have my shoulders a bit raised and elbows tucked into my sides which is creating a shorter but more round movement and i cant figure out by watching people if i'm supposed to or not

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>>42518937
Do GSLP instead of SS, the progession method works better with AMRAP sets, pic attached

For curls, I tend to keep my scapula pulled back and down. but thats just because it feels like a better range of motion

I want to cut my calories because I am gaining weight fast currently. My tdee is around 2100 and since poorfag as well I want to come as low as 1400 calories intake. What should I watch out for? Too many carbs? Not enough protein? Is there some cheap food that will work here?

Also will be doing planks and some other stuff to focus losses on the belly, but I won't have much time for excercise and certainly not enough money and time for gym membership.

At some point I'd like to try keto, so if low carb is an option I'll be glad

>>42518968
I'll look into this thanks, couple follow ups if you don't mind

What do i do if i cant do pull ups? I know it says a bit about it, but it says if you cant do a set, i cant even do 1.

How does the progression work? Just keep doing the same weight until i can do more than 10 on my last set and then increase by 2.5/5 pounds respectively?

Do i really only do 5 deadlifts? Or is this some sort of thing where i'm supposed to do warmup sets at a lower weight then do my 3x5/1x5 at top weight?

Is OHP harder to do seated or standing? trying to settle an argument with lifting buddies

Just starting as a skinny fat. Do I bulk or do I cut?

>>42519099
Cut --> Bulk --> Cut

Can I replace heavy deadlifts on texas method with 3x5 speed set at lower weight? I somehow keep tweeking my back and have to stop deadlifting completely for a couple weeks

>>42519123
Will that leave me better looking or a better position to get stronger?

Is it gay to mire the men in porn?
I was just watching some and during the blowie I noticed the guy had ab veins, then started to look at his arms and sixpack. Nice dick to.
Have any of you had any similar experiences and how do you deal with it?

>>42519036
Warm up sets aren't included.

If you manage to get 5 reps in the final set you increase the weight by 2.5lbs for upper body and 5lbs for lower body

If yuou can't do pullups do negative, these are where you assist yourself to the top and lower yourself as slowly as possible.

You also do warmup sets/reps for each exercise.

>>42519089
It depends I guess. If you are equally practiced in both you should technically be more stable standing and therefore able to lift more.

>>42519099
Cut first, then lean bulk.

>>42519128
If it works for you then do it. You might benefit from working out why you are tweaking our back.

>>42519242
Embrace it, welcome to /fit/

Its only gay if it helps you cum though

Why is a high protein and correct amount of fat, diet recommended for fat loss? Even if you don't lift?
I assume its to preserve whatever muscle you might have but is there more to it?

>>42518770
>I plan on losing weight soon
Why not now, faggot?

>>42519447
Keto got heavily marketed and become a meme because it helps cut out the least filling but most host calorie dense foods.

Generally though, carbs are sort of less useful to your body than protein and fats. So prioritising protein and fats and then reducing your calorie intake but cutting carbs makes sense.

Protein is essential for your body to repair itself and grow. Fats are essential for producing hormones. Carbs are only really used for energy, but protein and fat can also be used.

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Okay, so I'd ask /fa/ this question but /fa/ is complete shit when it comes to fashion so I'm not sure where else to ask this.

Does the green version of this backpack or the brown version look better?

>>42518770
No.

>>42519523
Green

>>42519545
Thanks anon.

>>42519523
Green

>>42518867
Just say you got herpes from a recent hook up

>>42519523
where are you getting that bag?

>>42519286
Idk how I tweaked it. Awhile ago I did rdl I think wrong lmao. Was wrecked for weeks couldn't row or deadlift. Struggled through squats. Got healed up dis set of 3 deadlifts last week. Back feels like it's ripping open. Like I can't keep lower back tight amymore on deadlifts. Which sucks because I was making great progress on them. Honestly would all prob heal with a month off lifting butttttt...

>>42519665
Have you ever tried glute-ham raises?

Jefferson curls might also help you with a bit of flexibility and controlling your lower back.

>>42519688
Team home gym so options are limited that's why I doing texas method

If I eat an adequate amount of food/protein during the day and workout at night, do I need to eat food/protein after the workout. I feel weird if I don't eat afterwards

>>42519762
Do you do much core work? I found my various back niggles disappeared when I really focused on getting a strong core and bracing properly for deadlift. I have a bulging L5 disc which used to give me problems but not I have a stronger core I can deadlift fine

Best meal prep plan/way to make one for a poor college fag?

>>42520020
Looking to hit around 3000-3500 calories a day

Whats with sipping? Can some1 pls explain this meme 2 me pls

>>42520034
Hello friend this is my calorie needs as well here is my deit:

BREAKY: 5 eggs, 1 whole avocado, 2 slices whole grain bread, 6tbsp peanutbutter, 1 cup oats w/ 1/2 cup whole milk

LUNCHY: 1/2 cup rice, half plate of veggies, 1 phat chicken breast

TASY SNACK: 2 cups whole milk w/ 2 scoops whey

DIN DIN: 1 cup protein granola, 1 1/2 cup plain non fat greek yogi

Munch on almonds & fruit to fill out rest of the cal BOOM now answer my question >>42520208

>>42518867
>not a relationship, don't owe them anything
You could stop responding, tell them to fuck off, cum on her face and then say you don't wanna see her anymore. You could piss on her during sex and she might leave on her own. You could tell her she's ugly and spit on her face. You could ask her to marry you.

You could do anything bro, just beee yourself.

http://newbie-fitness.blogspot.cl/2007/01/stripped-5x5.html

good or meme?

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>>42518770
In a routine, you do exercises like a cycle right?
say, push ups, squats and chin ups, 3 sets of 10 reps

you do 10 push ups, then 10 squats, then 10 chin ups and repeat two more times.

You are supposed to "cycle" trough exercises right??

>>42520014
Used to but stopped maybe I will through some work back im

Recently on my upper body days, I've been going back through my entire workout, but just doing one set of my warm up weight til failure. Besides giving me a gnarly pump, will this have any positive effects?

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poorfag here, won't be getting any money for gym membership until next month when my GI Bux starts pouring in, I've been getting flabby ever since I got out and resolved to get in shape. Since this won't be the case until next month, any bodyweight exercises you guys can recommend? Right now I'm doing pull ups, crunches, air squats and crunches but I'm trying to think of routines that I can do while I wait for my gravy train

I have been doing stretches and foam rolling after every workout for six weeks now and haven't noticed any progress (60 seconds of static stretches). Is this normal or should I change my routine? I just want to bend my hips to a right angle...

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Shoulder impingement again. Fuck me. I already had a few and stopped benching altogether. Then it happened when doing reverse flyes. Few weeks ago it happened when benching on the fucking smith machine.

Now my shoulder cracks and hurts on the machine. Flyes don't hurt.
What do? Surgery? Will it get better like previous times?

> inb4 pull your shoulders back.

I know.

Anyone have tips on waking up in the morning? Right now my routine is
>alarm
>eat caffiene pill
>back to sleep for 15-30 minutes
>wake up
>phone for 45-60 minutes
>rush through shit/shower/breakfast
>work

Its dumb as fuck because i could be getting another hour at least of sleep, but i wouldnt be able to trust myself to get up, also im addicted to the caffiene desu. Anyone have better ways to force myself awake/possibly quit the caffiene?

>>42520326
It depends on your goals. You would mix exercises like that if you wanted to improve your respiratory system and build general endurance. If you actually want to build muscle or improve performance, you would do each exercise in a row. When people say to do Sets, you need to rest in between each set. You rest as long as it takes for you to be able to have enough energy for the next set. 3 minutes is reasonable for a beginner.

>>42520784
>benching on the fucking smith machine
Theres your problem. Thats not a natural benchpress motion. You are doing a retarded high weight front raise. And you wonder why your shoulders hurt...

>>42520816
get some self-control

>>42520653
Dude download an app on your phone and follow a bodyweight program its easy as fukk. Buy dumbbells for 20 bucks and use those too.

>burpees
>wide/close/diamond/regular pushups
>mountain climbers
>planks and bicycle kicks
>dive bombers

Come on man don't pretend you can't figure it out don't be lazy

>>42520208
Being pretentious about energy drink addiction

>>42520816
wtf

>go to sleep earlier
>don't take a fucking caffeine pill
>don't waste an hour on your stupid jew toy phone
>cold showers always
>quality breakfast with oats/eggs/fruits

Your routine is fucking retarded just stop being a lazy shit and get up.

I asked this in the last thread but didn't get a response so just trying again because I don't really want to make a thread for this. I think my girlfriend has spondylolisthesis. When she was a teenager a doctor told her she had some congenital back problem but doesn't remember what it was, but symptoms seem to be spondylolisthesis. I have started her doing squats and deadlifts, and she is fine. Rippetoe on the startingstrength forum advocates squats and deadlifts for people with mild spondylolisthesis, but he never mentions anything about bench except to do it carefully. She cannot lie on a bench with her feet on the floor as the arch in her back is too painful. What is the solution? Feet-up bench only?

Assuming I have a 6 week workout with 1 day rest every how many weeks should I deload ?

>>42520255
Fuck buddy feels good for the first few encounters and the. Just crap

>>42520952
You deload a lift when you fail work sets on two consecutive workouts, or you injure yourself. As long as you are making progress with good technique, you don't need to deload.

I've noticed my seat has started to smell like urine, i've read that this is caused by increased levels of androstenone in my sweat. Does anyone know a way to decreese my androstenone?

>>42521270
*sweat, not seat

Should I do cardio before or after my workout?

>>42521501

after

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About to start this routine. What do I do when it just says x3 for sets and reps? Is it 3 sets until failure?

>>42519026
There is no way to have targeted fat loss unless you go under the knife. Your always going to lose mass while cutting but keeping your protein higher helps reduce that. If you can't hit the gym because of whatever reason but still have the time and drive, calisthenics are better then doing nothing I suppose.

>>42521501
After. You won't be able to lift as heavy if you are tired out.

>>42519611

Thanks anon, I'm going with green.
>>42519655
Amazon there are a lot of different canvas rucksacks on there.

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>>42521588
1. Are you a beginner?

2. If you are a beginner, why are you following an isolation routine?

>>42520927
I would advise against asking /fit/ for legitimate medical advice. Talk to a physical therapist or sports doctor.

>>42520682
What do you mean "progress"? Stretching will only make you more limber for a short time. Actual mobility is more dictated by your genetics and build.

>>42520632
going until failure for a warmup is the literal polar opposite you want for a warmup. If you're exhausting yourself before you even lift big, what's the point of the warmup?

>>42520317
It's basically the same as SL 5x5 or SS, take your pick.

>>42519960
As long as you're hitting your goals for the day you don't need to eat afterwards. Since you're doing it at night I assume you wouldn't need to do anything physical aside from get ready for bed so recovery shouldn't be an issue.

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>>42520816
>Go to bed at a reasonable hour
>account for 7-8 hours of sleep
>wake up
>turn off alarm
>drink coffee
>workout
>go to work

???? what's the problem

>>42520682
Search for PNF stretching and apply it is more effective than static stretching.
Your problem might be lack of joint mobility.

Is adding 5 lbs a week to my heavy compound lifts realistic? All of my lifts are right in between beginner and intermediate.

>>42522355
Not long term, no.

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Is adding 5 lbs a week to each of my heavy compound lifts realistic? All of my lifts are right in between beginner and intermediate. I train full body 3 every other day, 3 times a week. I alternate between a heavy day and a high rep day.

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>>42522382
>>42522355
Example for you dumb dumbs.

30 weeks of lifting is a little over 7 months, do seriously think in 7 months you'll have, say a 185 bench jump to 335?
Always aim to increase, but if it doesn't happen don't shit the bricks and cut yourself, takes time, when you reach higher levels of strength 5lbs is a decent jump for say bench, ohp.

>>42518770
I do IF and I only eat 5-6 hours after waking up and only 3-4h after lifting

is this bad?

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>>42522404
Yea I understand that, but I am still lifting beginner numbers. Take bench for example. My current bench 1rm is 160. Would it be reasonable to have a 1rm of 165 next week, and continue that 5lb progress every week up to 225? 225 is the cutoff for beginner to intermediate lifter, and supposed to be the point where most people will stop making linear gains.

>>42522471
There is no certain magic number, everyone is different, you will have to find out yourself. It's probably unreasonable to add 5lbs every week to 225, but 160 to 225 is not a long journey, some people take a year to get to that, some a handful of months, too many variables.

TL;DR Increase as much weight as you can per week and see where you end up.

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>>42522525
Coolio. Figured about as much.

>>42522471
Not likely. The 5-pound increments stop once you start hitting real numbers, like 150 for squats, 135 for bench, 200 for DL, etc. Everyone obviously is different but you're joking yourself if you think you can achieve that in that short of time. Even with roids that would be extremely impressive.

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>>42522534
Relax dude, I've been lifting for 8 years and don't have amazing stats but it took time to get to certain levels of strength. Dudes you see benching 300-400 been in the gym easily half a dozen years.

>>42522382
No fucking way.

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>>42522568
>Dudes you see benching 300-400 been in the gym easily half a dozen years.
I think this is what makes people fuck up their progress so much and become delusional on how long morphing your body takes. Sure, there are genetic marvels here and there (even on /fit/) that managed to turn themselves around in an insanely short time of a year or so without roids, but that is like a 1-in-a-500k chance. Most people are going to have slow transformations, taking years before being able to post the impressive progress pics.

I still see people claiming David Laid (a fucking minor) is a roider despite the fact that he's not that big and has been lifting for like, what, 6-7 years now? Hell, take an absolute skinnyfat weakling lifting for 7 years and pretend he doesn't look good.

>>42522635
how come that dude is ripped but doesn't have the defined V? Is it because he would need to build his lower-abs up?

>>42522674
not everyone has the V. Depends on your build.

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>>42522635
Yeah, actually "morphing" your body is easiest when you're younger, so 14-16 depending, start training, become a big fucking strong dude at 20-23, if you're lean you're shredded and if you're for power you're one of the dudes benching 300+. Take a look at college athletes, sure some use suspect stuff but I know personally a lot of natty guys and they're that kinda dude. People think I've used with what I push but I've rarely even used creatine.

>>42522682
Oh I see. Ty

anybody got a 4-day routine routine they like? looking to move off of mine

>>42522684
It's also easy if you start off skinny. Fatties have a lot more hoops to jump through before the jump to muscleland.

>>42522721
Indeed, Zyzz is a good example, except he used, but still.

>>42522682
I'm a skinny fuck but I got lucky with this

>>42519089
I'd say standing. Standing requires core stabilization while seated is only your upper torso

anyone ever temporarily switch gyms and found out they lift a little less? what gives? do shitty rusty old weights weigh significantly more? does air quality make that much of a difference?

>>42518770

Did a macro analysis, realized I barely eat any fat. What are some good fats? Specifically, I'm looking to things I can add to meals, not necessarily that I have to use to make the meals, like olive oil.

I know cheese is usually a good choice. What are some other good fat foods I can integrate into meals? Looking for as pure a fat macro as i can get.

What's the best way to cut after a bulk and lose as little muscle as possible?
>inb4 I bet this is like top 3 most asked question

I'd like to implement Lat Pull downs. What's the common repsXsets?

>>42518770
what do i say, to ask someone to be a fuck buddy?

i know her alright, i don't want a relationship with her., im just not sure how to ask her.

>>42523179
You've gotta get in bed first and after when they want to know where things are headed you address the issue then.
Easier pill to swallow.

>>42523065
as far as adding to meals, milk, avocado, fish oil...generally oil of any kind is your meal ticket in that case.

Also look into nuts which are a good source of healthy fats.

>>42523141
Eat high protein and don't exceed a 500 calorie deficit.

>>42523179
just say this: "I like doing this. Do you want to do it again sometime?"

Don't call it a fuck buddy relationship, it seems slutty. Just be casual about it and fuck each other hard. Best to do lightly under the influence of some alcohol or already in the course of sex.

>>42523186
What kind of macro ratio would you go for? (cutting guy here)
Like high protein, high fat, very low carb, or just high protein, moderate fat, moderate-low carb?

>>42523213
From my experience low-carb outside of keto is a total meme that literally has absolutely no proof of evidence that it does shit aside from make you feel sluggish and shitty 90% of the time. I'd recommend high protein (at-least 0.8g per pound), and then equal-ish percentages of fat and carbs. Should be like 170g carbs and 70g fat.

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How much water should i be drinkikg during a Fast?

>>42523235
Yeah, I went on a 4 day fast recently and during that time I suddenly redpilled myself and realized that I've been doing everything wrong for so, so long. Cutting too hard, not eating a dumb amount of carbs, etc. If you feel sluggish and shitty you're doing something wrong. Thanks for the advice

>>42523235

i'm trying to eat at a significant deficit to lose bodyfat but at the same time i'm trying to get around 180-200g protein daily and it's so difficult

>>42523320
Unless you're obese you shouldn't be eating at a significant deficit.

Also 180g protein is likely total overkill.

>>42523329

i'm about 195 and 20% bf. trying to get bf as low as possible but i'm lifting too

>>42523065
Milk, yogurt (if you're not afraid of saturated fat), peanut butter, and really any nut are all pretty good. I'll usually have a cup or two of yogurt and mix in 28 grams of sliced almonds, knocks out about 15-20g.
You could also dip some tortillas in olive oil, toss them on a pan for about 10-15 minutes, let them rest, and make your own tostadas

>>42523376
0.8 times 195 is 156 friendo; You don't need 180g of protein. You also are going to plateau hard if you continue a high deficit. Don't go higher than a 600 deficit, trust me.

>>42523395

i'm just completely sedentary other than my daily time at the gym so i feel like my true tdee is probably low as hell, meaning my deficit should place me below 2000 a day. tough to eat at a deficit and get enough protein but i'll take your advice

Are these 3 exercises enough on their own to build well proportioned, muscular physique?

Weighted pull ups
Weighted dips
Dip belt squats

Adding more reps and sets as needed. And perfect diet

What exercise is a good alternative to tricep pushdowns? I feel sick to my stomach after 4 sets of them from stomach clenching.

>>42523473
>Are these 3 exercises enough on their own to build well proportioned, muscular physique?
regardless of the exercises listed after this question the answer would be no.

When eating 100g+ protein a day, how do I keep my poops from becoming hard to pass? Fiber doesn't work, water kind of helps. But it's painful to the point where I'm scared when I have to poop.

>>42523481

dips i guess. do them weighted if regular dips are too easy

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Is 191 too heavy for someone whos 5'8 flat? I'm not "fat" per say, and I mix lifting with mma. But Im not sure whether to cut for a few months because Im afraid of what I worked hard for over the past 4 months. Pic is me last week.

What do?

>>42523507
>I'm not "fat" per say
you're not fooling anyone. You're fat bud. The picture says all

>>42522038
Yes, I know she should see a doctor for xrays, but she doesn't want to. Just starting with some light training, and I was looking for any info people have on training with spondylolisthesis for bench press or overhead press.

>>42523658
>Yes, I know she should see a doctor for xrays, but she doesn't want to.
it doesn't matter if she wants to. If your mom was clealry sick and said "I don't need a damn doctor", would you let her take pseudo advice from some jpeg on facebook?

Take her to a fucking doctor or don't let her lift.

>>42518770
I lost weigt,mostly through calorie tracking and walking a lot,I'm now just entering "normal" at the bmi chart. I was planning on doing some home workouts and cali to build my body up to a usable form and then hit the gym. Thing is I'm totally lost on what to do at said gym, I remember going last time as a young teenager and just fucking about with some machines but now I'm older and shits still weird. I know SS is popular for good reason, but I feel like I'll get fucking laughed at for not knowing how to do even the most basic of mass exercises like deadlift or squat correctly(and I know how important it is to start doing them right at low weights so you get the motion)

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How much muscle can I build using only machines?

For instance, can I build and maintain ottermode tier muscle? Assuming I eat right.

Pic related

How do you guys feel about close friends who aren't interested in exercising at all?

Is it bad that I get a majority of my protein from whey and milk? I have beans and eggs during breakfast but the rest of the day it's easiest to get my bulking Cals and protein by making a 16oz whole milk protein shake which comes out to 450cal,40g protein.

Are there any advantages of doing HIIT swimming over standard swimming sessions? Low intensity swimming.

I see everyone talking about how good milk is, but what exactly makes it so good for lifting?
Should I drink it right before/after a workout? (I drink it every morning, a cup of milk and nesquik since I was a child)

>>42523945
>can I build and maintain ottermode tier muscle? Assuming I eat right.

Yes

>>42523979
>How do you guys feel about close friends who aren't interested in exercising at all?
That's their choice but I think they should be lifting for health reasons. But it really doesn't matter to me.

>>42523996
>Is it bad that I get a majority of my protein from whey and milk? I have beans and eggs during breakfast but the rest of the day it's easiest to get my bulking Cals and protein by making a 16oz whole milk protein shake which comes out to 450cal,40g protein.
Do you get all your calories from protein shakes? Then yes, that's bad. Your body needs things to digest.
Do you really only eat beans and eggs and protein shakes? That's a very odd diet.

>>42524073
>Are there any advantages of doing HIIT swimming over standard swimming sessions? Low intensity swimming.
You burn more calories in less time and it's better for Vo2max with HIIT training.

>>42524186
>I see everyone talking about how good milk is, but what exactly makes it so good for lifting?
>Should I drink it right before/after a workout? (I drink it every morning, a cup of milk and nesquik since I was a child)
It's good because it contains protein and fat.
You shouldn't drink nesquik at all as it's only pure sugar.
Drinking milk after a workout isn't bad, but you would have to drink a lot of it to maximize your muscle protein synthesis, you need 0,4g protein /kg bw in a meal to maximally stimulate MPS.
The nesquik would be good for replenishing glycogen stores after a workout.
Not sure why you would drink it right before a workout.
I feel there are better ways to stimulate MPS after a workout than drinking lots of milk with sugar..

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How much gram of fish is this?

>>42524273
125-150g

>>42524281

Thanks anon. I'm bad at eyeballing food weight and I thought it would be 200g

>>42519026
>What should I watch out for? Too many carbs? Not enough protein? Is there some cheap food that will work here?
Not enough protein is the main issue to watch. Maintain 1g/lb lean bodyweight (lean bodyweight is your weight minus body fat). Carbs will not make much of a difference one way or the other, except eating more fiber will make you feel fuller and more satiated, which makes a low calorie diet far more tolerable.
Lentils are cheap, easy as fuck to cook, can be used in most dishes, and have amazing macros. Chicken breasts are another staple, along with most vegetables, especially greens.
>Also will be doing planks and some other stuff to focus losses on the belly
Doesn't work like that. Spot reduction is bro science, you have near zero influence over which fat stores are burned first.

>>42524273
2 scoops

>>42520653
I hope you meant Glycaemic Index bux, since I doubt you're an infantryman who doesn't know any bodyweight exercises.

>>42524294
Buy a food scale, they're only $10

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How possible is this, and what would happen if it was attempted?

>>42519180
If you start with a bulk, you will probably get demotivated by the amount of fat you gain. However, starting with a bulk also means you will be gaining more muscle mass.

With a cut, you will most likely feel better about your body (since you have been skinny fat for a while now I assume), and if you just start with lifting than you can also expect some growth in muscles while cutting.

If you don't care about gaining fat, I would just eat at maintenance or with a 200 calorie surplus.

>>42519503
The reason why people are shilling low carb so hard is that carbs hold a certain % of water weight per g. Basically, you will weigh more and look a bit bloated when you eat more carbs (depends if your body is used to a certain amount of carbs). However, it doesn't matter in the long-term (fat loss/weight loss).

>>42519523
Depends on your wardrobe, green is a more safe bet tho.

>>42521501
Yeah, I have been experimenting with cardio before and after the gym. My preference is after since I have more energy for my lifting session.

>>42523308
Depends on body size and shit.

I drink like 6L a day, fasting or not

I am naturally extremely quite and only talk when I'm high

Is there any legal non weed drug that increases social behavior the way weed does?

>>42524511
Maybe you should fix that issue with therapy or some social practice. Just like working out you have to practice.
Drugs aren't really a solution, they only help with symptoms.
Try to do one thing that's slightly outside your comfort zone each day and you will gradually build confidence and realize that no one is going to hurt you for speaking your mind.

My left heel feels very slightly tingling after deadlift days or sometimes squat days.. I don't experience any major back pain so what gives?

>>42524511

You might want to look into CBD oil.

>>42524548
pinched nerves maybe, do you stretch?

>>42524593

What stretches should I do? Yeah I think it's pinched nerve but why would the nerves in my heels be pinched?

>>42524249
Beans eggs and protein shakes aren't my only source of calories, they're just my primary sources of proteins. I get my carbs from rice/bread and make sure to get a bit of fruit and veggies every day. I get chicken and sometimes have that as a source of protein but by and large protein shakes are where I get it from. I just want to make sure I'm not accidentally killing myself

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What foods can I eat that will leave me feeling full for a while?
I'm a skeleton but have been eating huge portions for my meals while in the military to escape the catacombs. The food was free and served in the mess.
Now my contract ended and there's no more mess hall for me to eat in, and I've been hungry 24/7 since then.
>lol just eat more
my meals are the same size but I still feel hungry again literally 1 hour later and I don't have time to have a lunch-sized meal every hour

Already had 2 rest days but I only slept 3 hours last night. Started going to the gym last week. Should I skip gym today because of lack of sleep?

>>42523065
eggs

>>42523308
Drink water when you're thirsty. It isn't fucking rocket science.

>>42523945
Yes, you'd be at risk of overuse injuries. Chuck in bodyweight stuff as well so you aren't stuck in the same planes of motion.

>>42524398
You'd be in ketosis, your diet would be severely limited, you probably wouldn't stick to it.

>>42524604
The nerve will be pinched higher up your leg, it'll just manifest itself in your heal due to the nerve branch being affected.

Most likely culprit is your tibial nerve either getting impinged behind the knee, or higher up in your glute where it passes the piriformis.

>>42524249
Whats vo2max? Does that mean I build more stamina doing HIIT?

>>42524792

What stretches can I do to avoid getting pinched nerve in the future?

My form in my deadlift might not be the best but I'm sure I wasn't curved like a cat.

My shoulder was in pain starting from two days ago to yesterday; it's not painful anymore now but I just feel an annoying sensation. Should I train today? I'm doing the bodyweight routine

Things to help me fall asleep?
I usually go to sleep around 12 and end up laying there for an hour, then fall asleep, wake up an hour or so later, fall asleep again, wake up a few hours later, then finally fall asleep from around 4am-9am.
I've cut back on caffeine intake but I have this problem where I need to literally rock back and forth to initially fall asleep, makes it hard to fall asleep next to my girlfriend as I can't do this as it'll wake her up, so I've literally been sleeping on the couch for both of our sakes.

When eating outside is it a good idea to add an extra 100 or so calories besides counting the ingredients to account for stuff like cooking oil and seasoning?

>>42524900
You may have a breathing issue that's causing you to wake. Check the temperature of the room as well.

>>42524892
Strong core is the most important. The nerve impingement is usually lack of mobility rather than stretching; the nerve glides through a sheath, and when it gets caught you experience parasthesia.

Warm up for 15 minutes with a gentle cycle to get the nerve moving smoothly before it has a load of firing muscles around it. Excessive stretching can make it worse by irritating the nerve, so stretch lightly and don't get too caught up on pushing the stretch.

>>42524900
Try not to have any screen time an hour before you go to bed. Play cards, do a puzzle or something to 'wind down'. Get into a solid routine before going to bed.

Effectively you need to train your body to sleep in a more ordered manner. Don't worry about waking up at night, that's fairly natural. Stressing about it will just make falling back to sleep harder.

>>42524937

Can you describe the warm up process to me? Like what should I do?

As for core, I can hold a plank for 2 minutes so far, but what are some essential core excersises?

>>42524917
I don't snore unless I've been heavily drinking, so I think my breathing is fine.
It's only been the last 6 months that I've had this issue, I think it may have something to do with being unemployed/student, I'm not exhausted at the end of the day even when I go to the gym.

>>42524947
That's actually a decent idea, I remember I used to read for an hour or two before bed and I slept better, keeping in mind I did work full time in those days and was more tired come midnight.
Also remember reading somewhere having your phone charging near your head can alter your sleep patterns, because of the electromagnetism and other things.

>>42524960
Just a gentle cycle for 10-15 minutes, or any movement where you knees and hip are extending continuously.

>>42524983

Okay gotcha I thought you meant a cycle of some exercise I didn't know you meant literally cycle lol.

In addition to l sits and planks what are some core excersises that target the lower back and help the most with squats and deadlift?

>>42525005
I like russian twists personally, make sure you brace properly for them.

Isn't pplpplx literally a brosplit?
Why everyone seems to love it?

>>42525038
It's fairly simple to execute, easy to stick to and gets you enough work volume to make consistent progress.

There's nothing wrong with a brosplit if it provides enough training stimulus to help you grow. The trouble is they often don't.

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I don't venture here all that much but has /QTDDTOT/ developed their own memes?

>>42522382
good form chimper

>>42518770
is just drinking protein shakes and eating enough kcal enough to get big gains?,
i go to the gym 5 times a day

>>42525024

Alright I might look into doing that. You gotta lean back slightly and engage the abs while you twist right?

Do abs excersise like hanging leg raises work the entire core or do I need to do something else

>>42518770
I've been bulking for about 6 months just eating everything in sight and i've gained from somewhere between 130-145 to 180 since the beginning of the year. I'm 6'3" btw.

two days ago when i left the gym i was 182.6, when I left today I weighed in at 185.2. there's no way that's not fat, right?

what do I do from here? up until now i've been steadily gaining muscle

>>42525081
who is this

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How much grams of sugar is too much?

>>42525128
Yeah, brace yourself as you would for a squat or deadlift, which you should do for all ab exercises to get full activation.

Hanging leg raises are also good.

>>42525232
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7):

Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).

>>42518770

When I do chinups I feel my body stretched out, like in the stomach and sternum area. Is that normal?

strict ohp 70kg x 4
cant bench 2pl8 once
whats wrong with me?

>>42525388
Weak chest

>>42518770
Anyone got larger-than-average nips? I mean the nips, too, not the areola.

Do people notice when you're shirtless? Does increasing pec size help at all?

>>42525388
probably something wrong with your bench technique

>>42525530
No dude it's fine, the only one that notices your nips is you

>>42522710
I'm doing a PPL, 3 days only. Pretty good. If you want you can do more than 3 days too.

>>42525388
All in your head bro

I get a pain on the inside of my elbow every time after I lift, I think they call it tennis arm. Am I fucked bros?

When I do deadlifts for sets the ends of my fingers hurt after a few times. Yesterday I did 5x5 and by the last one it felt like my fingernails were about to tear off. I'm pretty experienced and know I'm holding the bar correctly, but ever since I've upped volume the pain has started.
Using straps seems stupid since I have no problem gripping the weight

I'm 200 lbs at 18% BF, I've been told to cut down and then bulk during winter.

But what if I lean bulk to 220, won't my BF drop down to about 16% and make it easier to cut afterwards?

Can I blame myself feeling a bit like shit cause I accidently ate around 1k calories under maintenance yesterday?

>>42518867
Nothing there to end tho?
Just interact normally with them. Imagine they were strangers and you never met, they'll be just like any random person in the street. This helps me a lot when I want a person out of my life.

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Aiming for 1500 calories, anything I could add or change?

>>42525730
Sounds like goflers elbow if it's on the inside. Do more tricep isolations.

>>42525764
Depends how successful your lean bulk is

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Help, I'm trying to be healthier and manlier, and since I maned up and bought a car last month, I have no money to pay for a gym this month and the next, so, with the help of an app and a bit of commom sense, I came up with a house routine:
>30min cardio in an exercise bike
>20 abdominals
>30 sit ups
>2x10 raising legs
>2x10 pushups
>2x8 triceps dips on chair
>13 each leg mountain
>75 seconds plank
I'll be increasing each one a bit after each week, will take Sundays and Mondays to rest. I came up with this after two weeks doing what an app told me, but some things there are retarded or repetitive, so I took it to my own terms. This is only temporary, will hit a gym as soon as I can afford. Open to any criticism, any help is welcome. Weight: 77kg Height: 178cm
>inb4 manlet

>>42524895
Pls, let me hear what you would do

>>42525987
Better than nothing, would suggest longer dips sets

I'm eating at roughly 200 kcal excess. Is this impacting muscle gain? Should i be aiming for 500 kcal excess? I've heard the bulking thing is a meme for natties so just wondering. I'm also pretty high bf% anyway.

>>42524895
>an annoying sensation

Elaborate mate

>>42526170
Ok m8, will increase it, thanks
Will it be effective to build resistance and not be a sedentary fuck that almost faints in a 10 min run? Will I be prepared for gym this way? That's was my plan for the first week, will increase each week

>>42525987
More of everything desu.

Superset it as well because why not. Super set 1 minute planks between sets of 15 push ups. Keep going until you fail a push up set. Cheat the planks if you have to.

>>42526177
200kcal is fine for a lean bulk. Just make sure you get plenty of protein.

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I'm cutting right now, I lift 5 times a week with cardio 3-5 days per week. For my big lifts (bench, squats, deddlys and OHP) should I take a 12/10/8/6 approach or do either 5×5 or 5/3/1?

>>42526253
Increase everything and 1min planks between push up sets, got it, thanks Anon

What are good post-workout snack for a natty?
Are fruits and a protein shake good?

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How do I eat moar?

I have a meal plan and have all my calories counted but FUCK ME eating all this shit is so painful is there any healthy way to increase my appetite?

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Is getting sick after intense workouts common Like, as in your immune system gets weakened?

I sometimes get colds and fevers after my work out sessions. Just curious if it's not just me.
>mfw 103 fever after arm day

>>42526184
It's soreness, not too much but it's annoying

>>42518867
Tell him that his Weiner is too big for your butthole

>>42526424
To be honest you should probably wait until its gone my man. Is it a DOMS like soreness, or a different sort of sore?

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My ankles hurt here when I run, what do?

>>42526570
Taek advel

>>42524676
Hot pic.

Carbs are filling. Home made burgers, spaghetti, rice and beans.

>>42518770

Lately, for a few weeks now, I've been having knee pain on my right knee (or more accurately the tendons on the sides or whatever they are) whenever I squat deep. What is this? Should I stop squatting for a while or something? I'm worried.

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My gym has one of these Swiss barbells, but it's like a miniature. I'd say it's about 1 meter long. What is it for?

>>42526547
I think it's different because I felt the pain like it was into the bone.

I'm eating 120-135g of proteins at day, I'm 170lbs, 5'10 and I'm cutting ( i was 240lbs before) ; should I increase my protein intake or nah? I'm lifting too.

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why does poop not count as calories out?

>>42526857
Mate definitely hold off then. It will be frustrating and your performance will have suffered when you get back to it but its infinitely better than aggravating an injury and turning it into something serious and potentially permanent.

>>42526901
Because its the ejection of processed foods. The calories have already been harvested :^)

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I started drinking protein after workout, what should I expect?

>>42527092
Better gains, but studies have shown consumption of protein both before and after workouts improve gains even more.

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>>42526369
Eat at maintenance for 2 months, but with every meal slam down 500-1000ml of water after you finish eating. It helped stretch my stomach and increase my aptite after getting mono. Either that or do some pavlov shit with like bells or scented candles or some shit

>>42526369
Put hot sauce with everything. Worked with me, I couldn't stop at the first bite, or the second, or the fifth.. I asked my m8 to tell me to fuck off when I want to fill another plate because of how fucking animalistic I got with food because of putting hot sauce in.

What are the benefits of front squats as opposed to back squats?

>>42526780

please answer :(

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I'm not a new lifter or anything and I'm plenty aware of the fitness/supplement industry but this thing is a bit different, so here's the question.

I'm doing IF, I train fasted AND only eat around 4 hours AFTER lifting
Would BCAA's, HMB or any other supplement be worth it? Don't pre-workouts contain bcaa's and shit? If so, any brand in general and shit like that?

thanks in advance

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I just worked out for 3 month without sleeping correctly 4 to 5 hours a night (due to night work and being a dumbass)
did i fuck up all my gains or can they still come if i sleep correctly
pic related
>mfw i'll stay weak forever

Are most of you guys gay (not to sound like a shitposting faggot) because you find guys with lots of muscles interesting than some woman with boobs and a cunt?

Is it the man's muscular fit body and big dick what interests you?

This is not a shitpost I swear I'm genuinely curious about this one question on my mind.

Is it true that your masculine and health as well physique is different based on the nationality of your ethnicity.

I'm sorry if my question sounds stupid but in short is this, would a man that is german have different muscle build and health compared to say a man that is russian?

I'm not saying like your irish but your born in germany but as in you have german or russian blood type. So anyway would your muscle build and health bedifferent based on what you are or is it just the same as everything else?

Also another random question is this. Is it possible to exercise your genitals and your penis for health reasons or not?

Please no hate.

Currently 18 years old 5'10 190 lbs
Im at a point where I am not sure whether to continue bulking or start to cut. I definitely am in the range of 20-25% bodyfat but at the same time I feel that I have room to grow.
What would be the best choice here?

>>42523395
>You also are going to plateau hard if you continue a high deficit.

Not the anon you responded to but, calories in calories out?

Why do I either get super sick that I want to die or get extreme explosive diarrhea that seems to always want to drag my intestines out of my ass everytime I exercise?

is this normal?

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>>42518770
I lost a lot of weight and now have loose skin. What do I do?

pic not related

>>42527711
On average, yes, there are differences in body layout between populations. Some things like hip structure vary quite a lot, for example:

>The incidence of clinical neonatal hip instability at birth ranges from 0.4 in Africans to 61.7 in Polish Caucasians.

Or take Kenyan runners:

>It turns out that Kenyans' success may be innate. Two separate, European-led studies in a small region in western Kenya, which produces most of the race-winners, found that young men there could, with only a few months training, reliably outperform some of the West's best professional runners. In other words, they appeared to have a physical advantage that is common to their community, making it probably genetic. The studies found significant differences in body mass index and bone structure between the Western pros and the Kenyan amateurs who had bested them. The studied Kenyans had less mass for their height, longer legs, shorter torsos, and more slender limbs.

>>42527779
So there are different races? I knew it. Im not racist btw

>>42527354
What the fuck? Are you asking if 3 months worth of gains will come if you start sleeping regularly now?

>>42527774
Surgery

Only solution

>>42527638
fatty closet mirin

>>42527773
How long do you wait after eating before you excercise?

>>42527839
Oh shit, are you serious? I dont have money for that. Might as well get fat again i guess?

>>42527858
or get so bulky you fill that loose skin, although if you have the same kind of fucking kangaroo pouch as me then its hopeless

>>42518770
I'm on a pretty extreme diet that includes two workouts a day with extreme restricted calories and I feel like shit.

Now, obviously I feel like shit, but I need to limit it. I have to get my macronutrients perfect, but also what supplements should I take that I'm almost definitely going to be dificent in IE Zinc or Omega-3's?

>>42527872
So get bulky? Got it. Thanks. Also sorry for your loose skin

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>>42518770
I got DOMS like a motherfucker from last workout (2 days ago), it's time for another run to the gym - do I tough it out and work through the tight muscles (hurting my performance), or do I wait for it to feel better?

>>42527638
>Are most of you guys gay (not to sound like a shitposting faggot) because you find guys with lots of muscles interesting

I didn't understand this at first either. But interest isn't the same as sexual attraction. Now that I'm working out, I can appreciate the bodies others have built for themselves. Before I couldn't. The appreciation isn't a desire or sexual, it's the same as seeing a house someone built. It's appreciation of the effort.

It's just that we're so used to appreciating bodies in a sexual way, that when someone appreciates a body non-sexually people don't know what to do.

>>42527911
go

>>42527856
Quite a bit actually because I know your not supposed to exercise right away after eating so I wait an hour or two

>>42526829
Is it a triceps barbell? Those can be used for hammer curls, bench press etc. when grepping the bar more conveniently (for some) when the weight is pressed differently against your palm.

>>42527921
yeah basically this

i might be a little gay though, like 5%

>>42527638
I don't know about you but I been getting hit on by quite a few gay guys at the gyme lately and I think that there are more now that are staring directly at me with affection and fascination.

I don't know how to feel about this or anything but it may be because my muscles exceeds my own fat considering I lift 200 lbs and peform deadlifts often as well just not wearing a shirt but shorts considering it is very humid and hot in the gym.

Does this happen to anyone else that works out or just me?

>>42527711
It's actually true because I known several german people and their shoulders are broad as fuck along with their facial features are very masculine along with their natural muscle growth.

You can read up on medieval times on how the german warriors would effectively and efficiently weld these giant two handed swords that somehow did not bother or hindered their movements at all.

>>42528037
I be gay too to see a guy to be able to just lift 200 lbs without problems, deadlifts oftenly as well not wear a shirt like that.

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Im getting back into lifting and I had a couple questions. I was reading the sticky and I was noticing in the routine section that most suggested having 2 different routines that you switched throughout the week.

When I was in college we had a check/tri day, back/bi day and then lower body.

If I go 3 times a week and just do upper body or lower body routines, will I see less/more/worse/better results than if I split the upper body into two different routines?

I know that's a horribly formed question, sorry.

Bank account is currently sitting at 3 digits while I'm in between jobs. What are some ways I can jerryrig an apparatus for dips and chin/pullups?

>>42528119
https://www.youtube.com/watch?v=iw1_1oxWB84

https://youtu.be/3j4t185wl-0

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>>42528160

Finally going to do my first cut and loose weight. I've got the calories figured out but cardio confuses me. Do I eat more to fill in what the cardio burned or leave it?

>>42528214
you'll always have to adjust your tdee.
if you lose weight to fast eat more
if you lose weight not fast enough eat less

>>42528214
How much weight do you have to lose?

For me I wouldn't eat back the calories because it's impossible to know much you actually burned during cardio.

If you do eat them back, I'd start with half if you're feeling hungry.

>>42528160
Awesome, thank you

>>42527943
1-2 hours can be way too little if you have slow metabolism and especially if you eat heavy. If you eat super heavy then 1-2 hours is too little no matter what

I'm confused, can someone help me?
I need to lose weight, so I have to eat less than what I'm supposed to. But since I don't want to become skinnyfat while losing weight, I'd need to exercise.
Aren't you supposed to eat more if you want to build muscle or at least only lose fat?

>>42528340
https://www.youtube.com/watch?v=GIX-RyorgkQ

>>42528340
>Aren't you supposed to eat more if you want to build muscle
You can lose weight and gain muscle at the same time. Just maintain a caloric intake lower than what you burn over a day, while taking enough protein to sustain muscle growth.

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After deadlifting i have a lot of lower back tightness. This goes away after about 15 minutes, but then i have a kind of tinge in this area. Is there any way to fix this?

>>42528387
you may be deadlifting with rounded lower back without noticing

>>42528352
>>42528363
Thank you very much

>>42528387
got the same problem on the other side.
Anyone knows what to do about it?

>>42526369
Eat more meals, you'll get used to always feeling full and it'll get much easier. The hardest thing to do is have 3 large meals when starting to bulk, have 5 meals instead.

>>42526417
That sounds unusual, are you on a particularly large calorie deficit?

>>42526570
What sort of pain?

>>42526780
When during the movement does it hurt? Any history of injury? Do you regularly foam roll? Do you do any other leg exercises with knee extension?

>>42526867
Sounds like enough protein. Take HMB as well, 1g a day.

>>42527206
Less torque on lower back so can be better for people with histories of lumbar issues. Slightly more focus on quads. Requires a fair bit more core strength than back squats. Generally has a better carry over for athletes.

>>42527817
There are different gene expressions that manifest themselves across populations. The genes themselves are often the same, the expression of the gene is what changes. This is why even identical twins can have different talents. What causes the changed in expression is currently being heavily studied by epigeneticists.

>>42527759
Cut to about 15-17% bf, then lean bulk.

>>42527911
If you don't go to the gym your body won't adapt and you'll just keep getting DOMS. Work through them and they'll disappear after a couple of weeks.

>>42528446
It's probably due to an overcompensation causing a tight piriformis. Most common culprits are tight hip flexors, tight IT bands and just generally poor hip mobility.

I eat oatmeal and rice every day, but lately I've been getting diarrhea. I thought fiber was good? Why is it constantly giving me the shits now?

>>42528831
foul food?

Whats the best way to increase wrist strength? Wrists always feel like they are going to snap when I ohp.

>>42529113
masturbation, fap to guro or scat until you cum

Doc says I need to strengthen my core before I can go back to the gym but all he had shown me is planks. Is there anything more I can do?
>Backs fucked up because 0 core work ever
>If I keep squatting/deadlifting the way I was going to have intestines rocketing out my ass as my spine broke 6 ways

>>42529113
You're holding the bar wrong.

>>42529200
ab wheel, leg raises, weighed decline crunches

>>42524398
I wouldn't recommend this for a beginner. Unless you're obese and need to lose fat, calculate your calorie intake with this: https://www.bodybuilding.com/fun/macronutcal.htm

Choose the maintenance option and then add or subtract 500 calories if you want to bulk or cut.

Put your calorie amount into the "goals" section of MyFitnessPal and change it to 35% carbs, 30% protein, 35% fat

>>42529200
Planks are probably the easiest thing you can do for your stomach.
However, leg lifts and pike situps are insanely good.

You can also try keeping your abs slightly tightened at all times and standing up straight.

You'll get very strong abs with little effort in a matter of years.

Injected Test E into my thighs for the first time this week and they've never been this sore or tight. No redness or swelling though. Anything I can do about it? And is it okay to inject again while it still feels like this?

>>42529262
Ill find a video for those, thanks m8

>>42529275
Not looking for "little" effort, Id like to get back to the gym asap. Im well aware that could be months though

>>42529287
Wow

>>42529265
I'm 5'8, 190

Ive been working out for about 6 months now but Im noticing some fate along with the muscle gains, and I'm looking to shred the fat while keeping muscle gains high with high protein and fat.

190 for 5'8 seems overweight even though I have substantial muscle on me

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>>42523506
>weighted dips

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If I'm getting stronger but staying the same weight, does that mean I am gaining muscle and losing fat, or is my central nervous system adapting to my training and I'm just getting better at my lifts, or is it a combination of both?

t. weakfat

The thing that makes HIIT better than LISS is heart rate, right?

So, what if my LISS workout gets my heart rate up, does that mean that it's effectively as good for me as HIIT?

I jog for about 20-25 minutes three times a week, and I'm out of breath and running on fumes pretty much the whole time, but I never have to break my jog and walk. Can I just keep adding distance/pace to this and see some VO2 gains and fat loss? Or do I really need to start doing HIIT?

I fucking hate vomiting, and whenever I sprint all-out that's pretty much the feeling I get, so I've avoided HIIT until now.

>>42529534
HIIT is anaerobic. It's impossible to maintain for more than half a minute or so.

Gotting back into lifting after a while away, totally lost my cardio. Is a mile run a good start for getting my heartrate up for a routine?

>>42529113
Knuckle push ups

>>42527933
Thanks! Had a pretty good workout.
Tomorrow I'm gonna hate myself, though.

How much of an advantage is height in a fight? I feel unless you have the weight to back it up the "who would win a fight" ratings go

Person with most experience>person in best fighting shape within 7-8 kg>heaviest person>tallest person

>>42529814
Speaking as someone who trains in an actual dojo with real killers and fighters, everyone I train with ranges from 5'7-10 and they would actually destroy people regardless of size. Now someone like the mountain from got is going to win either way, but one lucky punch can end it.

Why should I do decline bench press? What are the benefits?

>>42529985
It targets your lower pecs more than other bench variations. Most guys don't need or want bigger lower pecs, though, so it's a pretty meme exercise. You're better off with incline to get the upper pecs, because those contribute to overall chest definition and can even look good in shirts.

>>42529491
If you're a new lifter the chances are it's mostly CNS adaptation.

Get some calipers and measure your bf% though, that's where the story is really told.

>>42529814

Weight is the most important in a fight, and the taller you are the more weight you can normally put on; muscle > fat though and the average person is absolutely shit at most things, fighting included.

>>42520784
I had inpingment once and the physical therapist said lots of rowing, face pulls. I also find that foam rolling with emphasis on your scapula sort of relieves the pinching. Also stop benching on the Smith machine.

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I barely feel which muscles are being worked on. OHP, bench press, kneeling one arm row, lateral raise, triceps kickback all seem the same. Is this normal for dyel fags?

>>42530389
Yeah pretty much. You'll get a feel for it eventually when you get used to the technique for the movements.

>>42530389
Routine? Are you doing something that's established and proven? You may not being pushing yourself hard enough if not. Also if you're doing them right you'll add more and more weight and eventually you'll be more challenged completing these movements.

>>42530512
Just started. SL 5x5 and cardio after but can't deadlift or squat due to lower back injury so I compensate using isolation machines

>>42530625
What's your injury?

>>42530635
Playing video games on a shitty chair in an autistic position

>>42530663
Iktf brah. Work on your lower body mobility and you should be fine, this helped me a lot:

https://www.youtube.com/watch?v=FSSDLDhbacc

Seriously though, look up tutorials on deadlifting and squatting, practice with the bar or with dumbells. You can't compensate these movements on machine. They will help your lower back get stronger and resilient.

This isn't /fit/ related but I really need to rant so just hear me out.

>playing game
>get in brawl match
>guy on my side quits
>faced against two enemies while i have a bot on my side that sucks
>managed to win against both of them with my character that i used
>match ends and chance for rematch comes up
>decide to accept and fight again
>only this time however the map takes place on a map with fucking upen ledges everywhere and the two cunts choose the turtling shield bashing fuck and the other a fucking twitchy ninja fuck
>once the match starts the fuck shield bashes me and when i get up the ninja fuck uses his grabbling hook attack to drag me towards him so he can knock me off the ledge
>two fucks continue this for the next three rounds
>get fucking pissed off from these two cheap fucking cunts that had to resort to fucking cheating because they fucking sucked that bad that i ended up in blind rage
>not to mention the fucking map choosing that was random and the fact they choosed two cancerous characters
>forcibly shut down my game
>lose my impulse control and end up bashing my own head ten times which actually makes my head feel better but hurt later on then reach down to bite down on my hand but stop myself
>lose impulse control again and just hit my own head few more times
>bash on my metal table and punch my weight machine ignoring my own pain
>yell "FUUUUUUUCK!"
>start thinking on how i would murder those guys in real life and anyone that is related to them and including their pets if they have any
>punch my table again before saying "FUCK!" again
>finally calm down but rage suddenly jumps up and i end up slamming my fist onto my wooden nightstand and accidentally made a huge crack on it
>finally calm down
>fuck this game and fuck the devs for not doing anything to fix their shit game
>go lift heavy weights to calm down
>get done lifting heavy weights and do some pushups before shitpost on /fit/

Fucking devs and cheaters.

Gonna go lift more weights now.

>>42530710
You're the man

I'm trying to get my brother to do better deadlifts but he has a completely fucked upper back. It's really bent at the top and when he tries to straighten it, it's still arched over. What can be done?

>3 day eating +500 cals and training for strength/hypertrophy
>1 day eat TDEE and rest
>3 days eating - 500 cals and doing cardio and lower intensity resistance training
Good or bad idea to split up the week like this if I don't want to do longer bulk/cut cycles?

>>42530799
If the kyphosis has been there since birth, there's not a lot you can do about it. Stretch pecs, lots of upper back work (high rows, face pulls, band pull aparts). Look up video's on youtube on how to mobilize the thoracic spine.

>>42519523
I unironically have both bags in these 2 colours

green is nicer

>>42530818
You'll just end up eating your TDEE during the week. It wont work. If you're unhappy with your bf%, do a cut until you're happy. Then lean bulk and don't look back

Can I get away with not doing warm up sets? I don't know how they work can anyone inform me? I feel like it's gonna make me take even longer in the gym and I feel like I've been getting along fine without them

>>42531193
It would be a good habit of doing warm up sets, it warms the muscles and reminds your brain of the correct movement pattern before you load it with weight. If you're a beginner you can get away with doing minimal warm up, but it will bite in you in the ass when you workouts get more intense, you WILL get injured.

What's that ass-sticking-out-too-much thing called? I forgot and I think I have it, causing my belly to stick out too much.

Also, can it be fixed?

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>>42530749

>>42531215
anterior pelvic tilt, mostly caused by weak glutes/erectors
Stretch your hipflexors, do hip extensions. Should be a nice start.

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>>42531229
>hip extensions

Should I do Starting Stretch?
Looking at this chart, I'm in no way that bad.

>>42531193
BUMP
>>42531206
What's the rule for warming up on starting strength? What percentage of my working weight do I use for help w many sets and reps?

>>42528180

Oh wow, that's crazy

>>42531193
No, warm up. You don't need to take long breaks between the warm up sets though.

>>42527292
>>42527292
>>42527292
>>42527292
>>42527292

>>42531391
No idea what happened to what I wrote, it fucked up cos of mobile, I meant what's the rule for warm up sets on starting strength? what percentage of my working weight do I use and how many reps and sets, and how long of a rest inbetween, if any?

Does lifting for hypertrophy still work if you're natty? Or should I just go for strength? Trying to build muscle mass obviously