QTDDTOT

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>>42597782
>tfw born with thick neck

I'm looking for recommendations for delt accessory lifts, really wanna make them pop

If I made slow progress in the first. 2 years does it mean I will be permanently growing slow muscle or if I adjust I will be normal. I know your body doesnt go into lifting mode as soon as you stelped in the gym but does it grow muscle slowly or not. I still cannot hit 225 lb after 2 years. I am really lazy and skip my gym days. Please don't judge

Is there a way to figure out how many calories you do by doing 3 sets of 5 squats at 100 lbs?

>>42599389
/fit/ pls

>>42599389
50 kcal

>>42597782
I work nights but have tonight and therefore tomorrow daytime off.
Should I sleep around 4-5 hours now after having done a shift, then lift, or should I rest well tonight and lift tomorrow on 8-9 hours sleep and deal with a little bit more fatigue tomorrow night?

Quick /fit/, if I only had 3 hours of sleep today because of reasons, can I workout and sleep more later? Or is it pointless to workout after such a short sleep? This is a one time situation, mind you.

>>42601377
go nuts just don't be surprised if you miss reps

dyel holocaust survivor thats been lifting for a month now here
when i walk down stairs i can feel my tits bounce and its a pretty uncanny feeling
when i flex my pecs it doesnt happen
are my relaxed muscles bouncing or am i developing mantits

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>wanted to watch eclipse
>didn't have special glasses
>idea: be slick and look at it though peripheral vision
and now my eyes hurt. I can still see but it's painful like a grit strain. what now?

my current body until long cut
http://imgur.com/a/EspWZ
my bf?
should i bulk now?
or cut a little bit more?

>>42602421
Post pic of chest from front and side.

>>42604327
You should fucking bulk you idiot

>>42604327
are you doing any sports? seems low bf and no muscles. If you cut further you won't look ripped but skeleton
gain muscle maybe even ss+gomad.
>also there is 3 of those threads now...maybe we should stick to one.

>>42602452
thats just darwinism taking over for you; go ahead and finish the job

>>42599389
Every squat rep burns at least 200 calories.
That's why rippetoe recommends 6k + a day to grow.

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Hello,
Sorry for posting this crap, but like 3 years ago I used to weigh about 250lbs. I currently weigh 140.
I have a lot of trouble with extra skin, but my question is: is it only skin? Is there still fat sagging there? I asked a lot of people (including 3 doctors) the same question but they always say skin. However, these people never were (or currently are) fat. I have been doing ab workouts and some general excersize but the skin doesn't seem to go away.
I am 20yo.
Will it eventually snap back or is my only option the noose?

>>42597782
Anyone knows what vegetables I can combine to get all the vitamins and minerals?

Really hate buying a bunch of them to have them go bad or have nothing to do with them, and in my schedule it's harder to have more than 2 meals per day so I can't do a meal of 5kg of veggies which sucks

I like to get all the time brocolli, spinach and peppers(mainly red).

>>42599040
>I still cannot hit 225 lb after 2 years
If you mean in bench pressing thats not abnormal at all.

>>42605447
Why dont you try lifting?

Got this instant oat pack for free, is this oat flour?
if not, can I use it anyways to make shit like salmon hamburguers and what not

>>42597782
don't know where else to talk about this:
I got in to an argument with my mom and something snapped and I pushed her, she stumbled backwards into a cabinet and fell down. I don't know what to do. Is it an unforgivable offense? Should I kill myself?

I just wish I hadn't. We talked about it and I apologized and she said that it's fine and I should just drop it, but it feels like some part of her won't forgive me.

I'm freaking out /fit/, it feels like a nightmare I can't wake up from. What do I do?

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I have the feeling that I'm always more working on my forearms when doing bicep exercises? Do you guys know some exercises or tweeks that would make me put more stress on my biceps?

>>42607061
Damn that sucks. Make sure she accepted your apology. Try to behave nice from now on

Confess if that makes you feel better.

>>42607088
>Confess if that makes you feel better.
I actually considered this but I've never been even slightly religious ever

Ive lost 30 lbs through diet in a month and want to start lifting, but im pretty sure im too fat to have proper form. Should I lift anyway or wait till i lose more through diet?

im gettig back into deadlifting so im building back up. basically i started at 225 and do as many reps as i can then the next week i increase the weight until i get to the the heavy working set range or 3-6 reps. but i realized that im not even touching the ground at the bottom. i hit maybe a couple inches above the ground and go back up. does this count or should i be resetting every rep? it seems tedious to reset every rep when i can handle 295×8

>>42607102
Maybe this expierence will make you religious

Honour thy father and thy mother, that's on of the 10 Commandments

I'm using a DIY home gym right now, but can only load my makeshift barbell with 100lbs max.

Will deadlifitng 5x5+ to failure with a lighter weight get the same results as doing a normal 5x5 with as much weight possible?

>>42602452
>eyes hurt

you're paranoid or strained your eyes by trying to focus on the peripheral vision

damaging your sight doesn't hurt

t. looked at an eclipse 2 years ago and now have permanent eye damage

>>42607237
>looked at an eclipse 2 years ago and now have permanent eye damage
how bad is it?

>>42607061
Buy her a cake or something.

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it's mostly okay now, considering how fucking retarded I was

at first there was this huge blind spot right in the center of my vision but now there's just a tiny smudge right below, unnoticable unless I try, similar to the picture

there are also some minor deformations in the surrounding area and neon yellow/green fade into white/cyan respectively in the center of my vision

>>42607290
>>42607436

Should I make a session with a personal trainer?
I'm thinking about starting to lift but I've never set foot in a gym, never been made to lift weights, don't know about racking them or any proper posture for any lifts beyond images online.

>>42606463
Yeeeeeee I think I'm definitely going to...
Does it look like skin or fat tho?

>>42602452
>slick
>friction coefficient of zero over here

>>42605447
>20yo
Just lift

I live in a boarding school and they banned protein powders because they think it's roids. What are some alternatives to whey that are also convenient? I'm thinking of buying some pudding or some shit

>>42607644
haha what the fuck

keep your whey in a powdered milk bag or cocoa box

>>42607715
that was the plan but I need to go to the kitchen to make my shakes and that's where the fucking boarding house parents are

>>42607726
>I need to go to the kitchen to make my shakes

what for
just grab the shit you need and do it in your room

alternatively make and drink your shakes at the gym

Progressing nicely on texas method. Progressing on everything but bench. What do? bench is still so babby

I want to do a bodyweight routine for a while. I haven't started lifting and I feel like before I go into a gym I want to start with something at least, so I want to do bodyweight first. Maybe this sounds stupid but I've been telling myself I'll go to a gym and never do; I run though so it's not like I'm being lazy. I just want a foundation to build on.

Should I do startbodyweight, or something else? and should I have any equipment like a pull up bar or whatever?

Posted this in the dead thread:
Skinnyfat dyel here, I'm still kind of weak and am currently recomping to get to a lower bf% during my noob gains phase before starting a lean bulk. Running /fit/'s gslp and getting stronger. I do 15 mins of cardio after every workout and also do some light cardio and calisthenics on off days. I eat clean too. Does this seem alright? Should I be doing more cardio?

>>42607832
You can do 5bx, the workout from the 100pushups website, convict conditioning, or simple fit.

Ignore anything that has you doing high level gymnastics stuff for a while.
A basic routine that you dont have to think to much about and long daily walks would do you better.

Do you shave chest hair? Recently started losing fat and getting fit, and as a result self confidence increased, so I finally started to wear wife-beaters (tank tops?), though I'm wondering if it's normal to have a lot of chest hair showing (slavic bear genes) through the low neck of the shirts in public

>>42607916
>hundredpushups
this looks good because it's simple but I want something more universal. like how are you supposed to make your legs better with bodyweight

>>42608158
By doing squats, glute ham raises, and being active in general.

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I'm have a busy schedule so I set up a routine in which lift 6x per week, because the workout is fairly quick (45mins ~ 1hr), can I get someone to critique it for me?

pic related

I do normal curls as an acccessory lift. I would like to add reverse curls and hammer curls as well. Would any of these be redundant/cancel another out or some shit, or am I okay?

How do i forget her?

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I'm a skinny-fat weakling who can't get muscles. Given the best possible circumstance, is it possible to get a girl like the one on the pic, or should I keep it as a fantasy?

>>42608375
>I'm a skinny-fat weakling who can't get muscles
Bullshit. Go lift.

>Given the best possible circumstance, is it possible to get a girl like the one on the pic, or should I keep it as a fantasy?
Fuck you. Go lift.

How long does it take for golfers elbow to heal, I wanna do my curls man

Any tips for chest activation for bench, or bench in general? I always feel my shoulders being used more and I never feel anything in the pectorals.
It's getting a little ridiculous, I can't break 200 on bench, but I OHP 165.

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Creatine is supposed to be a good preworkout, right?

What should I do if I don't get the burst of energy other people who've taken my creatine report, but rather just feel mildly nauseous?

I still have some of that saggy flab people get when you lose weight.
I honestly dont care that much about being able to see my abs but I do want to fill out my stomach so it doesn't look like shit.
Will doing abs tighten it up?

6'2 160lbs and still got those child birthing hips. How much lower do I have to go

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I have retarded arms. My shoulders are big from all the swimming I did during high school, but my biceps and forearms are literal twigs.

Are there any exercises I should focus on to get back to having non-retarded arms?

>>42608653
you need to build your lats, shoulders and obliques to make it less noticeable, not lose weight you skelly

>>42608640
no

>>42608706
>how to train arms

>>42608616
Creatine isnt a preworkout, caffeine is

>>42608487
try to bend the bar, use proper form

>>42608418
you'll be lucky if it heals at all, tons of guys at my gym had to have their muscles actually moved because the tendon was unusable

>>42608375
shut the fuck up and lift

>>42608367
lift until you can't feel anything anymore

>>42608362
nah it's good, reverse hit biceps less because you use more forearms tho

>>42608264
do 3x5 before the 3x10 stuff, also follow a proper push pull instead of your own monstrosity

>>42608143
just do whatever you want

>>42607894
BULK, you'll turn into a skelly and then turn fat again

Disregarding gaining mass or strenght, whats the best PED to speed up recovery from an injury? This fucking shoulder injury needs to heal asap

>>42608831
Test, obviously, but deca and EQ are also very, very useful.

>>42608831
what's wrong with your shoulder?

Do you warm up on accessories like eg lateral raises or can you skip straight to working sets if you have already done ohp+warmup beforehand

>>42608878

Fucked up some weeks back, tried wider grip benching for more chest activation. Sharp pain in right shoulder on first rep. Now its been hurting for weeks. Cant do any exercises that utilizes the rotator cuff.

I want this shit to heal asap.

Also, does test really increase healing that much? I heard something about Ostarine being good for healing injuries, but Im not sure how much of this is true, seeing its a relatively new drug

Rear delts are lagging despite doing rows and pullups twice a week.
What the fug?

>>42608947

So do rear delt isolations nigga

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What's this black stuff in my pre workout? It's mr.hyde ,I've had it before but it didn't have this stuff

I've been lifting weights for 6 months now. I want to do some cardio on off days. What should I do? Stationary bicycle for 20 mins good enough?

>>42608925
I always do 1 light one for a few reps, as it's light it won't do much anyway

>>42608934
where's the pain located? Test probably won't help, but GH might
Ostarine might as well, but if I were you I'd just go to a physical therapist and let him help you

>>42608947
do isolations duh

>>42609007
that picture is so low res I dont even know what to say

>>42609013
an hour of low intensity steady state cardio

>>42607061
>it feels like some part of her won't forgive me
It will, but it will take years. But you should never attack your parents. Believe me, I know what mental/emotional parental abuse is like, it's impossibly infuriating, but you just can't let yourself snap.

>>42609018

Front of the shoulder, but any shoulder movements make it hurt. I already went to see a doctor, he said it should heal by itself, but it might take months. I should 'do only light training' until then.

Which is basically not an option. I will go crazy if I have to let all my progress go to waste. So Ill take whatever is needed to help me recover faster

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>>42609018
Better?

>>42607436
Wtf. How long did you stare at it?

I used to stare into the sun as a child to the point where the sun would become a giant white blue ball and there would be no "yellow" if that makes any sense. I wear glasses but im not blind.

>>42608375
You sound like a little jew boy.

Lift and gain confidence.

>>42609144
dont think you have to worry about that

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>>42609212
What is tho , the container before didn't have it

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>>42609144
>LOL he doesnt buy off myprotien
>he doesnt want the best protein according to lab door
>continues to buy buy shitty protein from mr.hyde

>being this retarded in 2000 + 20 - 3

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Hey /fit/ I'm currently on a cut, 1lb per week, but even with that I'm normally full throughout the day. The issue is I come in under my calorie budget by ~200 on a lifting day and ~600 on a cardio day, should I have a day on the weekend where I try to make up the difference so I'm not crashing my system or just find more shit to eat during the day?

What are some good ab exercises to help my overhead press? I have a tough time doing the hip thrust without arching my back.

How long can you keep linear progression gains going? I read some people who say LP took them to 1/2/3/4, is this a reasonable expectation?

I have 12 weeks to clean bulk. What routine should I follow to put on the most muscle?

Btw natty, 6'1, 172lbs

When somebody aims for 1500 calories a day, do they take into account their physica activity?

Say i burn some 500 calories lifting, running errands and shit, that would make for a 1000 calorie/day deficit, Is that reasonable?

Should I go to the gym on an empty stomach?
Protein before or after the gym?
Are machines an okay supplement for free weights?
Sorry, I'm retarded.

>>42611332
Yes you take that into account, eat too little while doing what ever and it's going to be a bad time

>>42611543
Depends on what you're doing in my experience, heavy squats and diddy lifts I try to have at least a shake before. Either works for protein, the window thing is bullshit. They are but you'll have to do more to compensate for not working stabilizer muscles with machines over free weights.

How to fix skinnyfat?

I've been lifting for several years and either gain too much fat on a bulk or never lean out on a cut. Tired of this shit.

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hello i am a little skeleton, been doing an SS variation for like 2-3 months, what you think

xAxBxAx
xBxAxBx

Sets x Reps

A
Bench press 3x5-7
calf raise 3x10
assisted pullup 3x5-7
diddly: either 3x5 or 1x5 heavy depending on how i feel
bb curl 3x10

B
ohp 3x5-7
squat 3x5-7
dip 3x5-7
bent over row 3x5-7
db hammer curl 3x10

also do 2 sets of leg lifts and sit ups and 1 plank after every workout, aiming for ab faggot twink mode

Anything I should add? Or should i scrap it and start a completely new routine altogether
I have 3 days off work every week on the days I work out so I want to keep that schedule

thx

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Bulk or cut? Honestly i have no idea.

Pic related: 6'6", 214 lbs. Ive been lifting for a while but on/off, not consistent.

Can too much protein make you bloated/gassy/farty?

>>42612092
I'd bulk to build some muscle first, but you're going to have to be consistent, otherwise you'll just end up fatter.

>>42612124
yes, and it's bad for your kidneys. you're probably lactose intolerant or take too much. dairy and whey give you terrible skin, lactose intolerant or not

>>42612041
post a pic, seems good but hit obliques too and plank moar

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>>42612092
Another pic

>>42612092
>>42612185
bulk you lanky freak

>>42609149
several minutes

i looked multiple times during a 15 min period, so maybe like 6-7 mins in total, part of which was with regular sunglasses which don't do shit and part of it was just with naked eyes

I remember what you're describing and then also seeing the sunrays turn red, it looked pretty great

what kinda food is the most calorie dense for bulking?

Best program to recomp, Fill in loose skin?

New idiot here:
1.) For overhead press, should I try to keep my elbows as close to my torso as possible, or flare them out? I've been keeping them in towards my torso, but I see a lot of people flare theirs out, so I'm not sure

2.) For progression, when it says add 2.5 lbs/5lbs is that 2.5/5lbs for both sides or 2.5/5 lbs total added; e.g. for 5 lbs total I would add 2.5 to both sides. I assumed it was 2.5/5lbs each side but I wanted to be sure.

>>42613950
For OHP I found this Alan Thrall video pretty helpful:

https://www.youtube.com/watch?v=wol7Hko8RhY

>>42613786
Whatever you like eating that can get you to your calorie goals, try simple small things like a glass of milk with every meal or a handful of nuts. Otherwise pure energy density I guess butter or other fat.
>>42613899
Whatever program you do which trains each muscle group at least 2x a week I prefer U(intensity)L(volume)xU(volume)L(intensity)xx

>>42613950
whatever progression you can manage is fine lots of people stall on OHP because it is a weak movement even for really strong people

My cardio has always been terrible, and now I'm fat.

In the next few years, since I'm old and time is running out, I'd like to hike to a place that's at about 15,000 feet. No blood pressure/cholesterol/heart issues.

Can you point me in the right direction, other than a helicopter trip? I think this might be my inspiration to actually get in shape and I'm willing to at least make an honest effort for a few months before I give up.

Thanks.

>>42612092
What do you think a cut will give you?
I want to see the thought process behind this.
If you lose x% bodt fat, what do you think will remain?

>>42614124
Couch to 5k is pretty good starts of nice and easy

>>42614124
how old are you?

>>42614316

50

>>42614235

I thought of that and have tried, even the Zombie Run, but never stuck with it. I should keep looking.

>>42614343
Try cycling. Riding a bike is endlessly fun, you can do 200km rides and go see some cool shit, it's easy on the joints, and I personally believe it's the closest a human can get to flying

>>42614392

Believe it or not I never learned how to ride, so I don't have decades worth of experience dodging cars and rocks and children. But I agree it must be one hell of a rush going down the side of a mountain.

Also because I'm so inexperienced no one wants to cycle with me. Can't blame them really, who wants to ski the bunny slopes when they're black diamond material? Same thing.

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>have blueballs from yesterday
>doctor appointment today
>doctor is 10/10 qt3.14
>full physical scheduled

Do I rub one out now or play through the pain and acquire massive erection when qt dr touches my cock? Thoughts?

>>42609007
Algia

Very dumb question, but my neighbor wants to start counting her calories. She's in her 50s and quite short, so a 500kcal cut would put her around 1050kcal per day. It seems quite low, are there any dangers in doing a cut that size or is it fine?

>>42614454
Hold it in for today

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>>42614485
My man thanks. Maybe she'll bend down and suck it or some shit

>tfw fantasizing

>>42614147
I just see fat and think I should cut to get rid of it
I was a fat fuck for a long time, so its wierd to think that I should start eating again.

Thanks tho, gonna start a v slow bulk

>>42614477
I think you are onto something. If the world smallest man has 500 kcal TDEE, you can't put him on a 500 kcal cut. You can scale it down a bit. The way you said it she doesn't seem to be fat so she doesn't need major cutting

>>42614477
My mom is six feet fall (or was before she started shrinking) and cutting hard at 1200 so if your neighbor is small that might be ok. There's got to be a resource for old lady weight loss somewhere you can consult

Can someone recommend some good stretching for hamstrings/back of the legs/lower back.
I have pretty good flexibility everywhere else but my hamstrings are always killing me.
For example if I try to kick with my leg completely straight I can get it only about 50cm off the ground.
Also I can't sit with legs straight forward and keep my back straight at the same time.

>>42607061
Parent here. She'll forgive you, parents will love you whatever unless you really fuck like kill someone or some shit.

If you're still concerned, show her you're actively tryng to change yourself. Maybe do some anger management therapy or something. Make her proud.

>>42604327
Wow, you're the first person I've seen on here who's actually skinnier than me. Bulk, bulk, bulk!

>>42607466
Ask if the gym you're thinking about joining offers a trainer. If so then you should take it. You can ask the other guys there for advice too.

Do rest times have much impact? I keep mine mininal (under a minute) because I don't have much free time at all.

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Is it safe to cut on only 500~ calories a day?

I weigh 185 pounds and ive been cutting for a year (started at 230) but im sick and tired of the fact that i still havent gotten rid of the last bits of belly fat. Will i get a lot of excess skin? I dont have any now.

>>42597782

Please help me not fuck my wrist when I'm benching anymore. I tried following the SL guide on how to keep my wrist when benching, but it still strains. I'm lifting 50kg and it already hurts a bit.

Can someone point me to a video or something?

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bulk? cut? bf estimate?

stats: 6'5, ~230 lbs

>>42615044
>Start lifting

>>42615027

You could, but it'd be extremely hard to maintain muscle mass and quality of life due to lower nutrient and protein intake.


It would be best to eat 1500cal per day and burn 500cal off with cardio/conditioning.

>>42615044
>bf estimate?
No, I wouldn't make you my bf. You're pretty close though.

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Can you consume things like Coffee and sugar-free chewing gum during an intermittent fast.

>>42615232
yes

>>42614787
do one with straight knee and one with straight lower back

>>42615232
yes, only black coffee though

What are the sets and rep ranges for dumbbell compound movements?

DB chest press, The Press, Rows etc.

3×8-12? Considering that you can't lift as heavy vs barbells.

Also consider that I only train upper body with dumbbells and pull ups. No barbell work. Just preference.

Healthiest way to eat beef liver? I fucking love eating this (not often, like once every month, should I eat less? More? Or drop it?)

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>>42612041
>>42612182

bumb

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>>42614787
do stiff legged deadlifts or until you can mimick the motion associated with it pushing slowly more and more to stretch out the hams.
>>42614989
its not as big of a deal as some make it.
>>42615032
take a break and come back. try to not push with the wrists but push with your chest. sounds werid but you may be trying to use ur wrist as the priamry mover which it cant really do without strain.
>>42615732
sets are the same, 3x5 or 3x10. its true you cant lift as much but the usual benefit of dumbbells is higher range of motion. plus a 100 lb dumbbell bench isnt equal to 200lb barbell bench. idk why it just doesnt seem to be equal.
>>42616405
cook it in a sautee pan like you make chicken. there are some liver already cooked you can spread on crackers.

Guys, should I aim for gaining 2-3 lbs a month or 4-5 lbs?

>>42615044
>that height
>that weight
>that look

bro cut and you'll be a god. t. 6'3 200

>>42609585
Bumping for an answer in this

>>42618922
I doubt you're losing muscle if you're still eating enough to be full throughout the day on a cut. You should be fine to keep doing what you're doing, if you'd rather cut a lil slower and gain more muscle then sure eat more. Dont know what you mean by "crashing your system"

>>42607766
Bump

>>42619065
Always heard that eating too little can fuck with your metabolism, especially if you're lifting heavy and do decent amount of cardio.

>>42619079
Do some isolation exercises that target the muscles involved with bench, could be you have a weak set that's making it hard to progress.

After years of staying up late and only leaving the house at night, my eyes aren't adjusting to the daytime very well. Is there some way to speed up the process of my eyes getting used to sunlight again?

>>42619318
sunglasses

>>42617108
this is the worst photo i've ever seen

My BMI is 20.7. Should I start bulking now or get down to 19 or 18 first?

>>42619174
Already do dips. Gonna throw in some incline bench or flys?

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Is 4x8 too high of reps for bench press?

Also, how much benefit do I really get from doing both back and front squats?

>>42607644
Jeez. That's pretty bad dude. Are you staff or a student? And how much control over your food do you have? Most importantly, do you have a place to store food or a place to prepare food that you have ready access to?

>>42621205
nah that's pretty good for bench.

>>42621205
Too high for what purpose? It's probably not the best way to bring up your 1rm but it's fine for hypertrophy

There's a lot of crossover between front and back squats. They're good for flexibility, and can help bring up your back squat. Definitely not essential though.

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Why don't my obliques grow evenly

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Why do I feel like I got no energy? I'm not depressed. My arms and legs feel like I've just done a big stretch and I just wanna flop on the bed.

>>42607726
Anon, how devious do you wanna be? Because if you're OK with playing the long con; here's what you're gonna do. You're gonna start drinking milk. Lots of the shit. Every day you're gonna drink a glass of milk; doesn't matter when. During breakfast, before bed, during the day, doesn't matter. If anybody asks, say you read something online that milk is really good for you. The idea here is to get people used to you drinking milk. THey need to see you drinking it. Then after a few weeks or days you start taking it to your room and mixing it with whey.
Because honestly angry school staff are the most annoying people on Earth. Back in highschool they tried to forbid us from having any facial hair at all or wearing rugby jumpers inside.

>>42597782
Ausfag here; what kind of shoes do you guys wear for lifting? I wear knockoff versions of chuck low tops at the moment, but I'm thinking I might invest in something better. What are some relatively cheap shoes that look OK, and are suitable for bodybuilding/powerlifting type workouts?

>>42601377
You can, especially if it helps you sleep. From personal experience, you may wanna work at 70% of your usual lifts though, depending on how you handle low sleep. Honestly, getting that sleep is important or you'll be fucked up the next day.

>>42599040
>I am really lazy and skip my gym days.
Answered your quesiton faggot

How often do you guys lift heavy while cutting? I know about carb cycling. Should I only carb cycle on heavy lift days while cutting?

>>42622009
why wouldn't you lift heavy when cutting?

>>42605447
It looks like a combination of both. As for whether or not it'll snap back, I have no clue. If it does, it probably won't be completely flat. Lucky for you, it's not a whole lot of extra skin, so surgery wouldn't be so bad for you (aside from cost) if you ever decided to get it

>>42608143
Personally, I shave chest hair because I don't like how it looks and because my chest looks bigger and more defined when it's hairless. It's really just preference, the main con is probably that a lot of chest hair can be unattractive to some/most women. That really depends on your build, though. Muscular and hairy? Probably not bad. Fat and hairy? Probably disgusting

>>42608706
Heavy rows, weighted chins, and high volume/frequency curls should do the trick. Hammer curls are great for bi's and forearms, too

>>42608418
It might help to train the opposite side of your forearms. I had a minor case of it from doing waaaay too many wrist curls and completely neglected the extensors. I stopped for a week while mildly training the extensors and it cleared up pretty quick

>>42608487
Like the other anon said, try to bend the bar. What I do is I will pause for a quick second just above my chest (not make contact) and try to push the bar up as if I was doing a diamond push up

>>42614989
It'll usually allow you to lift with higher intensity if you take longer rest times, or help improve your cardiovascular health/work capacity to take shorter rest times

Why does every fucking workout program recommend squatting 3 times a week? It seems ridiculous, but I'm sure there's a reason for it. Asking because I'm doing stronglifts with minimal accessory lifts and want to know what, if anything, should replace squats on B day?

i hit my quad tendon above my knee any time i'm bringing the bar down during a DL. what can i do to fix my form. I've watched so many videos but it's hard to do a DL correctly

been trying to do recomp with a big deficit while lifting almost daily. i am a beginner so it should be easier for me but i'm getting discouraged. i can see why people just do the whole bulk/cut thing instead. it feels like muscle gains would come a lot faster if i was just getting 200g+ protein daily and 3000+ calories

stick to trying to recomp since im a novice or bulk and cut later?

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If I'm 5'6 how much weight should I be aiming for to get this kind of physique? And around 10% bodyfat?

Cam I mix creatine with milk?
I mean creatine is an acid, won't it cause milk to ferment in my gut?

>>42607071
Seems like bait but fuck it

Just search up bicep isolation exercises, they ISOLATE your bicep

>>42623018
pH in gut is acidic anyways

>>42622731
If I was forced to do stronglifts, i'd do something for the abs(no situps&other memes), or chest, or whatever movement is weakest for you.

>>42618582
baby steps
trump.jpg

>>42622731
>I'm sure there's a reason for it
Two reasons. First, if you want to get strong, focusing on the squat is a good idea. Second, because it's actually doable to increase your squat at such a rapid rate. So you might say why the hell not do it.

That said, you can still see great results squatting "only" twice a week. For some people it may even be the better option. You don't necessarily need to replace it with anything, since you're already working your lower body hard (for a beginner's needs anyway) with just deadlifts and squats at a reasonable frequency. Sometimes taking away is better than adding more. You could choose to put some more energy into the deadlift, perhaps doing a couple of lighter back-off sets or rackpulls or Romanian deadlifts or halting deadlifts after your main sets of deadlifting.
Chin-ups is a great exercise to add, but I think you're already doing those?
Personally I think the program (and most programs honestly) could use some more focused ab work. Something like ab roll-outs and side bridges will go a long way towards keeping you healthy.

>>42622748
Hard to say anything concrete without seeing you lift, but it sounds like you're "squatting" the weight down, rather than using a proper hip hinge movement. When lowering the barbell, simply focus on pushing your ass as far backwards as you can get it without falling over. This will automatically tilt your torso and lower the bar, while at the same time get your knees out of the way.

>>42622921
>big deficit while lifting almost daily
These two things don't mix. Even for a beginner. Best advice I can give you is don't be impatient. Take the slow route, especially if you want to "recomp". If you want to lift frequently, let the lifting create the deficit and be sure to eat more. If you want to diet harder, you cannot lift as intensely and expect to see any good results from it.

>>42623018
>Cam I mix creatine with milk?
Yes.

>>42623225

Thanks for the advice I think I;m doing exactly that with the knee bend before hip hinge. It;s hard to do the hip hinge first cause i'm scared of snap city but i;ll try to be conscious of it next time

>>42623250
Although it may sound counterintuitive, you're actually at a greater risk of snapping your shit up if you're not hip hinging properly. Trying to squat your deadlifts is a common cause of back pain while pulling, in my experience.

Make sure you're using your lats to prevent the bar from flying out in front of you. "Keep your shoulder blades in your back pockets" and "squeeze oranges in your armpits" are two cues that most people get. Doing this will make your back feel more stable too.

>>42597782
get a 2.5kg plate (5lb), lie down on a sturdy table or something similar, blast heavy tunes (e.g.: https://www.youtube.com/watch?v=t8BQq5gRM6Y) and headbang with the plate across your forehead. when you get tired, turn over, do it on the other side. repeat for sides of head

try to get the kinesthetic sense for your neck muscles as you do it

once you can get through, say, 15 minutes of headbanging across a fair few sets, up the weight

gives you a fucked up pump

>>42623290

if i don't get true spinal/back "pain" but more like a soreness in the lower back from deadlifting, is that still bad? should i be feeling nothing at all in the lower back if i'm doing it right? by feeling nothing i mean, either during the lift or hours/a day later from DOMS

>>42623347
Done properly you should not feel it in your low back due to the fact that for biomechanical reasons, it's actually the thoracic part of your erectors that work the hardest to maintain a neutral lumbar spine. If you're feeling it in your low back, you're doing something wrong - most likely not hip hinging correctly. Check out some youtube videos on how to hip hinge.
I'll repeat that: you should not be having DOMS at all in your low back area. That usually means you've been rounding your back and pulling it all with your low back instead of your hips.

The exception is if you're pulling a fuckton of weight, in which case you feel it pretty much everywhere.

>>42623381

this is demoralizing cause not only have i watched like 10+ legit videos on form and tried to mimic them exactly but i'm like packing my shoulders and pinching the hell out of my scapulae. I'm trying to do each step right but i still get lower back feelings. It's frustrating cause i know DL is one of the GOAT lifts for developing musculature and i wanna do it often

>>42623407
You don't have to pinch your scapulae together. This will limit performance in the lift and increase a range of motion that's already bordering on excessive for the average guy. Pulling your scapulae down and pinching them together is not the same thing.
Retracting them i.e. pulling them back and together in the top of the lift is a good idea to recruit more muscle mass, but don't try to keep them pinched together during the actual lift.

I always start people out with the Romanian deadlift, because it's a simpler lift, but one that you must master before you can deadlift correctly.
It's really simple. Here's how to do it:
Stand straight with the barbell in your hands. Now imagine somebody is standing behind you with a rope tied around your waist. Now they start pulling this rope, so your ass starts moving backwards. You just unlock your knees and push your ass as far backwards as you can without falling over. This is literally all you need to think about (+ the position of your scapulae, but you can always work on that later). Once your ass has moved maximally back you will realize that your torso has automatically tilted forward and your straight arms have moved closer to the ground. Your back is automatically straight because it needs to be in order for you to not fall on your ass.
Read that again. All you need to focus on is moving your ass backwards.
You're now in the bottom position. You should be feeling a good stretch in your hamstrings. Simply reverse the motion to make the lift. That means move you ass forward again. Thrust it forward like a naked girl is standing on all fours in front of you. And that is literally the Romanian deadlift, which is a pure hip hinge movement.

What seperates the RDL from a conventional deadlift is that the RDL will (for most people) leave you with the bar a few inches above the floor in the bottom position. This means that you do need to add a little bit of squatting up and down.

>>42623494

i'm gonna try RDLs thanks bro. should I exclude DL completely for now if i get the back soreness still?

>>42623407
>>42623494
Continued...

The little bit of squatting motion is much easier to do once you've mastered the pure hip hinge movement.
Once you realize that the deadlift is really more of a back and forth movement (of your hips) than an up and down movement, it becomes much smoother.

As a final note, please understand that the range of motion of a regular deadlift is 100% arbitrary. It may very well be too much or too little for you. The pull should be one smooth movement. If you feel like your position goes to shit to get the last inch to the floor, then there is literally no good reason to not elevate the bar on small blocks or some bumper plates or something. There is no shame in this. The range of motion is 100% arbitrary. The standard diameter of a set of plates has nothing to do with your body proportions.

Is DOPS a good sign of a successful hypertrophy workout?

>>42623562
Assuming you mean DOMS, all it really tells you is that you've done something you weren't conditioned to. Maybe you did a new exercise, maybe you didn't something you haven't done in a long time (1 week+), maybe you did way more than you usually do. Or maybe your recovery has been shit because you haven't slept and/or eating and/or you've been shitfaced from alcohol.

DOMS isn't a bad thing, and if you've worked really hard there's usually some soreness. But don't fall into the trap of becoming a DOMS hunter, because DOMS isn't indicative of a productive workout. It's a common side effect, not a goal.

>>42623634
Thanks, i don't know why I wrote "DOPS"
Also, are there any other indicative of a productive workout?

>>42623518
>should I exclude DL completely for now
Yes do that until you absolutely own the RDL. Avoid loading it up too much until you've nailed it, and even then progress slowly to begin with.
You can easily do it 3 times a week, as it won't take much out of you while you're still learning the lift. I recommend purposefully slowing down the eccentric. Progress by adding reps rather than weight in the beginning. Working up to doing sets of 20+ will set you up for success later on while also conditioning your low back to handle the loads.

>doing a dumbbell PPL routine (4 sets, 6 reps for maximum hypertrophy)
>steadily increasing weights
>feel really pumped and tired after a workout
>make sure to eat a lot of protein every day (at least 130g)
>muscle gainz still pretty meh and still feel and look DYEL

What do?

>>42623652
>are there any other indicative of a productive workout?
Mainly you're interested in whether you've been able to surpass your previous performance.
Have you been able to do more reps with the same weight? Great.
Have you been able to handle more weight? Great.
Have you been able to complete the workout in less time? Great.
Did the exercises feel better, more smooth? Great.

Really anything that shows that you're moving forward is a sign of a great workout. Keep pushing your performance and your body will follow.

>>42623656

one last question about lower back pain since you're here and helpful, i get serious lower back soreness from the ab wheel even though i'm flexing the hell out of my abs and trying to only hinge at the shoulders. i've watched a bunch of form videos just like with the DL but i still get the lower back soreness. Is it as dangerous as with the DL? should i ab wheel daily through the lower back soreness until my core is stronger

>>42623681
Thank you.
I can actually finish my workouts much faster lately, so I guess it is all going well.

>>42602452

sauce on grill

Could anyone tell me how do I lose water weight? How do I go about dehydrating myself and how long would it take

>>42623685
It's common and it's because you're not using your abs well enough. The exercise is properly a bit too hard for you.

Here's what to do:

Imagine you're wearing a belt. Think about pulling your belt buckle up towards your face. You should feel your abs tense.
Alternatively google "hollow body position gymnastics". This is an exaggerated position and is not truly needed to do ab roll-outs, but for somebody who has a tendency to bend backwards a little bit, which I'm willing to bet happens to you, it's better to focus on doing the opposite.

You must maintain this slight forward bend of the spine (kind of what you DON'T want to see in a deadlift) during the roll-out. My guess is that as you come near the floor, you'll have a really hard time maintaining this position. That's OK, just roll out as far as you can while still maintaining position. You can always work on extending the range of motion later.

>Last week did 152.5kgx3 deadlift
>This week failed first warmup set at 135
>Rested and managed 135x1

How is this even possible. Nothing in my habits have changed

>>42623753

found a good video on hollow body position. gonna try to do that until failure daily along with the better position for the ab wheel. thanks again big help

>>42623776
Ive had this a shit ton of times with DL. up and down all over the board.

what helped me:
good warm up
stretch hips/hams
a good meal before hand

worried I'm forming a coke habit lads, someone tell me why I should never do it again, how it'll fuck me up for life etc, scare me straight

Can you train to speed your recovery up?

lets say yesterday I squatted and I have doms now, if I squat again today and do this more days is it possible my recovery takes less long?

yesterday I did sprinting, push ups and chin ups.

What can I train today?

>>42624048

rick piano just died from doing steroids and cocaine, just say no or you will be like him.

>>42624124
>just say no or you will be like him.
trying to convince myself not to do it again lad, you telling me I'll get fucking massive and famous isn't helpful

just kidding it kinda helped thanks

soup /fit/

A few months ago I developed a tendon injury in my forearm and wrist. At that point I was getting good at pullups and I had to stop all pull exercises for around two months. I've been working my way back up for the past month but I just cannot do one fucking pullup. I've been trying bodyweight rows and neg pullups. The rows are fine but the negs aren't too good. Still I was expecting after a fucking month to be at least able to do one proper pullup.

Am I being too optimistic? Is it something psychological? Should I just deload for a week or so? Halp me lads!

>>42608418
Mine never fully healed. Started curling again after two months, but at half what I was curling before.

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>>42623677
>steadily increasing weights
this means you are progressing

>muscle gainz still pretty meh and still feel and look DYEL
there are no quick results, doesn't happen overnight

>What do?
keep it up

Is Muscle Occlusion Training just a meme? I might try it. Can I use an elbow brace?

>>42624139

mate i used to get bang on the chisel at uni. it kills your gains and makes you a spooky skelly, if you are one of the 5 people on this board that actually lift then that should be enough to scare you off for life tbqh. if not then use it as a pre-workout i guess

I have ~10 percent body fat. If I start working out regularly and don't change my diet to gain mass, what is gonna happen to my body?

>>42608616
Have fun going bald no joke

>>42624184
BPC 157

>>42607061
Try fucking her

>>42624576
So it is injury related in your opinion? I don't fancy injecting myself and I can't afford it anyway, but thanks.

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>>42624452
weak gains, get ""toned""

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I found out that there's a fitness supplement store pretty close by, so I'm thinking of buying all kinds of supps.

Protein powder is a given, but is there anything else I should consider while I'm there? I'm pretty clueless when it comes to these things.

>>42624712
Depends.
What are your goals, time spent lifting, how long do you spend in the gym etc

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>>42624730
Oh, yeah, how silly of me to just throw out a vague question like that.

This is my current state, been about it for a year or so, but I'm finally taking it methodically/seriously, looking to gain some mass for winter bulk and great gains.

Usually spend about one hour at the gym and go every other day.

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Is sweating a good indicative that my cardio/HIIT is making me lose fat?

>>42624617
If its tendon related then the BPC will take that out of the equation.
You can inject subq if you don't fancy intramusc, I believe you can take it orally too although the bioavailability will be less i imagine.
Its not expensive, im a britfag and its something like £17 here so like 22 bucks

>>42624756
not really

>>42624785
So about €19. I'm broke until at least early October though (I have a job, but I also have a huge tax bill which is about 4 month's wages coming up). Anyway injecting would not be a problem in itself, more that I'm injecting unregulated, synthetic stuff into myself.

I have a shoulder pain that is somewhat strange.

If I stand next to a wall with my hands down, palm facing my legs and press against the wall with my back hand. It only hurts when I let go. And harder I press the more it hurt when I relax, but 0 pain while actually pressing.

Is this something common or do I need to see physical therapist?

>>42624898
random body pain is all par the course of being a human being

could be you pulled a muscle or something by lifting or moving awkwardly or something as simple as a bad computer chair or bad mattress. If you're really concerned, go see a doctor, but know that other people feel pain all of the time and silently cope with it.

Nursefag here.
I stand at 2 meters and five centimeters (6"2') and weigh 66KG.
Means my BMI is really low, borderline underweight, so I want to gain some mass to get into the healthy sphere of things. I eat more than I used to and even regularly, meals are balanced out and have been so for a few months now, no weight gain or any mass added, suggestions?

I'm a noob with a weak core.

For a natty (if that would even make a difference), are well developed abs hard to touch/poke when unflexed?

>>42625078
2.05 m is not 6" 2' bro its 6"8
Regardless of which height you claim to be if you are that tall and weigh 66kg then you are not borderline underweight you are significantly underweight according to the BMI chart.
The solution to your problem is to Eat more

>>42625218
How much are we talking when I sleep less than 5 hours on average weekly and run around the hospital, and lift landwhales from 6 to 6?
I really don't like the way my hands are skinny, there's definitely muscle and my abs and back are pretty strong all things considered. But I don't like the fact I look like a skeletal anatomy book, but I don't want to look like a musculature learning material either. The Golden median, get me?
Thanks in advance.

>>42625261
>sleep less than 5 hours on average weekly
wat

HOW the fuck do I use my biceps
it pisses me the fuck off
I can squeeze every other muscle and have a pump after lifting
but fucking biceps don't do shit
it's not even that I'm exhausted after ''''training'''' them, I just fatigue and don't feel shit
wtf is wrong with my arms

>>42625266
Normally, on a weekly average I have around five hours of sleep per night.

>>42625306
That makes more sense.

I was the same when my kid was a little younger. It's doable when you get used to it but most muscle gains are made when you sleep. So you can still grow, but it will slow you down for sure.

Hey fags my mom wants to start lifting to reduce the fat on her arms. I know spot reduction is a myth but if it gets her to exercise I'll let her believe it. (Not to mention it's neat impossible to change her old mind)

She uses mainly a dumbbell but my question is what rep/set range would be good for her. is there any reason to go for something higher than 12 reps for 4 sets? only asking because 1) she's a woman 2) she's old 3) she's fat

>>42625397
And a diet change to gain mass slightly faster? More everything, essentially?

>>42625089
bump

>>42625417
More proteins, but you need sleep fpr optimum gains. Just be patient until you get a better routine.

>>42625438
Thanks man, will definitely keep it in mind.

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>>42599389
Calorie lifting vs. hypertrophy -- hypertrophy makes you look good. Also, muscle size correlates with good hormone production, and at least increased T benefits sensation, libido, and orgasm.

How can i tell if i am over training?

>>42605447
>ab workouts
>>>/fit/ - "Spot reduction is a myth."

>>42605584
A multi..

>>42607111
..Lifting.

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>>42607225
Supposedly (per MPS), but a study showed increased strength gains near 1RM.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/
https://www.ncbi.nlm.nih.gov/pubmed/25853914

>>42607644
>What is showing them studies on dietary effects of protein intake

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Nearly every time I enter my TDEE as sedentary on various online calculators it comes out to around 1950 calories
If I walk around 5 - 10k steps a day at least (half the time it's more) and lift 6 days a week with a decent amount of volume and intensity (on nSuns' 5/3/1 lp with a shit ton of accessories) would it be safe to say my TDEE is closer to 2100 calories?

I don't want to get fat by eating too much on this bulk, trying to stay around a 300 - 400 surplus, eating around 2300 right now but am considering raising to 2400.

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>>42607832
>foundation
That's a little ludicrous.

The best bet for the gym is lifting enough for every 24hrs., on a hypertrophy setup (60-80%, 4-8x6-12). Else, I guess there's imaginary lifting.

https://www.ncbi.nlm.nih.gov/pubmed/14998709

>>42607644
Low-fat Greek yoghurt. Unless they think that's roids too.

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Eat before or after a run?
Google is only telling me about professional cyclists starving themselves and I'm just a fat fuck that wants to know do I eat my shitty protein bar now or later.

>>42626257
You don't take protein bars for running, Anon.

How do you conjugate a full body workout every 2 days with cardio on the other days, with leg DOMS? Is it wise to do HIIT or should it be kept low intensity for safety?

>>42626289
Do upper body only, and then do legs and cardio on the same day maybe.

>>42608487
Inclines/declines

I've been doing floor dumbbell chest presses (cuz Scooby)

Now that I've progressed in the last week and a half/2 weeks, the dumbells I use are too light to feel anything/much.

They're the heaviest I have. I also have a barbell and plates but I like these floor dumbell presses.

Should i get adjustable dumbbells?

Is targeting obliques a bad idea if I have wide hips?

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What does /fit/ think of /fit/'s take on GraySkull LP?

>>42626274
This thought process is why woman's cross country is the high school sport with the highest incidence of injury.

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What helps develop muscles in bench press more with or without leg press?

>>42628034
I mean leg drive

>>42626257
Before always better

I keep getting vertigo after my workout on lifting days, especially if I look down. Does this happen to anyone else?

Alright senpai, got two questions.

1. Can you work abs and obliques every day? Was thinking of doing it 5x per week, 3x when I lift, 2 on those rest days between work outs(doing a upper/lower 3x week) and then have the weekend free

2. Would hanging leg raises, ab wheels and wood choppers be enough for a strong, thick core? I plan on staying on a higher bf% but still have my six pack showing, you see Konstantin Konstantinov? But in a natty way

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This might be hard to explain but here it goes.

What's the proper motion when doing dumbbell rows? Do you guys streight up pull the weight upwards, or do you have to pull in a 90 degree angle sort of way, like almost using the momentum?

What's the cheapest yet most reliable source for creatine monohydrate? Don't care about flavor

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I'm going to start doing a Upper/Lower 3x week routine once I finish this 2 weeks of maintenance and start my lean bulk, want to do this shit properly for once, unlike last time and the dirty bulk meme

Would like to incorporate Rack Pulls and/or Power Shrugs on the upper days to have some sick traps, how do I do this without fucking the push/pull ratio or overdosing on volume/exercises?
Also interested in neck training because I also box, would it be fine to do on OFF days?

these are the upper days:

UPPER A
Bench Press
Rows(havent figured out which yet)
Inc DBB BPress
Lat Pulldown
Lateral Raises
Tricep Pushdown
Hammer Curls(or any other)
abs

UPPER B
Pull Ups
OHP
Seated Cable Row
DBB Bench Press
Cable Flys or whatever theyre called
Ez Curl
Skull Crushers
abs


I require and thank the answer of qualified /fit/izens

pic related is how I currently look so you faggots can pay attention to my post, n-no homo

Beginner level. Have issues being symmetrical during squat. Looks like I'm loading most of the weight on one leg. Any tips?

Opinions on lifting while fasted? Starting to get into IF, but I normally lift in the afternoons after lunch. Should I start going in the mornings with nothing but coffee and a gummy vitamin in me?

>>42629722
lifted while I was fasted for 16h

didnt feel any different, just had 300mg coffee like I used to when I wasnt doing IF and it was a pretty good work out

30m of fasted cardio every morning while bulking.
Yes or no? I gain fat really easy.

captcha: London ahead

What are good sources of carbs beside rice, potatoes and similar things? Something i can eat like a snack but without much sugar preferably

>>42630575
was gonna say fruit but >no sugar

not like fructose hurts you or anything, mediterranean diet is claimed as the healthiest one and it has plenty of fruit

Is the keto diet worth it? I've been doing it for 2 weeks now and I increased the weight on my OHP yesterday, but I'm not yet sure if there is a direct correlation between the gains and the diet. I'm just wondering about other peoples' experiences with keto.

>>42630737
it's a meme

probably the increased fat consumption did things or just placebo effect

fat is highly underrated and super important on regulating hormones, I like to do 25-30% of my kcals from fat

I feel tightness/a bit of pain in my adductor when squatting, and it's getting worse as the weight increases...any tips?

what effects do stomach vacuums have on posture? Can't really visualize it and I want to work on my posture. Would you recommend them?

Can I replace squats with trap bar deads ?

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Alright so I think it's about time I switch to an intermediate routine. My lifts aren't all that good but I'm stalling hard. Currently doing GSLP fit version for the fourth month and here are my 5RMs (kg)

Squat: 82.5
OHP: 42.5
Bench: 65
DL: 92.5
BB-row: 70

I'd like to do PHUL to get some visible gains and also keep progressing on my lifts. Any good suggestions for PHUL routine? How often should I be able to add weight on PHUL?

>>42631674
Of course not, trap par deadlifts are still deadlifts.

>>42631763
You are not intermediate. Reset 20% and eat more/try harder.

How do I improve my lung capacity so I can hold my breath longer while swimming?
After the turn-phase at the end of a lap, one should ideally dive ~10 meters underwater because it's faster than actually swimming. But I just can't do it because i can't hold my breath long enough. I can hold my breath for about one minute while resting, but when i'm actively swimming, i can barely do it for 10 seconds due to the exhaustion.
I'm guessing cardio training will improve my lung capacity, but does anyone know for sure?

>>42632083
Then why don't you tell me what kind of numbers I need to have to be one, moron? Everyone here and their mom told me I'm an intermediate when I hit a plateau no matter the lifts. Sure I have deloaded, I'm trying as hard as I can and gaining mass as usual for a couple more weeks but if nothing changes I'm switching.

Yesterday I took a shit and it hurt and there was a bit of blood, it wasn't even a difficult shit. Now I have this weird red painful line sticking out my anus.

What the shit yo?

>>42632217
Taking the word of whoever the fuck told you whatever the fuck instead of looking up easily available information and calling me a moron. Pretty fucking cool, bro.

http://strengthlevel.com/strength-standards

>>42632310
Comparing myself to sn average number is fucking useless in this context. A beginner program doesn't magically stop working when I hit some arbitary number. It stops working when my body stops responding to the stress put on it.

http://lmgtfy.com/?q=When+should+I+switch+to+an+intermediate+routine

>>42632587
How long have you been training? Are you a woman and/or 150cm?

You are not a special snowflake. You are still very weak. It is far more likely that

a) Your recovery is shit (i.e. your nutrition/sleep is lacking)
b) Your movement patterns are inefficient (i.e. you have terrible form)
c) Your intensity under the bar is garbage

than it is you could benefit more from an intermediate program than a novice program executed correctly and systematically.

>>42632587
Aggressively defending the position that you're far worse than average and therefore deserve to be called an intermediate is pretty confusing to me. I reread your intial post and I guess you've been training for 4 months? Yes, you are a beginner.

I am now leaving.

>>42632788
That's not what I'm arguing for, retard. I don't care if I deserve to be called an intermediate lifter or not. I want a routine that is optimal for my level of progress. If you don't even know the difference between intermediate in programming and on average strength level then you probably shouldn't be giving others advice.

>>42632680
None of those apply to me. I sleep 9 hours a night on average, videotape my form and brace my core etc
All I wanted is actual advice on a phul routine. I didn't want to argue with a bunch of autists that don't even know what they're talking about

>>42631763
People on the internet have absurdly unrealistic expectations, they'll tell you that unless you hit 2pl8 bench you're a beginner. This is nonsense, and is mostly an artifact of people with plenty of previous training """starting""" to lift weights and just realize the strength they already have.

Once you can't sustain linear progress any more, switch.

Keep getting this really sharp pain throughout my entire arm when I do ab wheel.
I looked at videos on how to do proper form and I'm pretty sure I'm doing it right but the sharp pain just keeps getting worse.

>>42632910
if you go on the strength standards website, they calculate your level based on your weight and gender. it's not an arbitrary average. If you can't hit those numbers, you're not intermediate

>>42633617
It still is arbitary because there's more to strength than weight and gender. I'm fine with being considered a beginner. Id just like to make progress and if a beginner routine with proper rest and nutrition doesn't work then I have to move on to an intermediate routine even if an online calculator disagrees with that.

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For macros what is the recommended amount?

I did 40/40/20 is that too little fat or what?

I'm 5'10 200 lbs and I'm going to be doing SS 3 times a week and light cardio on days off

I tweaked my arthritic spine and am out of commission again.

Would I lose too much gains if I swim a lot more often?

I'm almost at the end of my lifting career at this rate and this is just frustrating to me that I have the back of an 80 year old

New to working out in the AM.
Nearly threw up my usual breakfast (milkshake with a bunch of shit and a couple of croissants) after my first morning session yesterday.

What to have for breakfast if I'll be excersising within the hour? Fruit?

>>42607061

if it never, ever happens again - it'll just be that one time that things got way out of hand and you are sorry.

if you ever do it again, off yourself

DYEL about to use barbells for the first time here. Am I supposed to secure the weights with anything? Like a clip or a lock or something? I'm afraid of them sliding off.

>rice
>Chicken
>Broccoli
Alright, what other things can I prepare for lunch? Starting my semester as a school teacher.

I was in the bathroom, when I noticed one of the gym patrons going straight from a stall and into the gym (without washing his hands). How do I report him and get his ass kicked out? This is a large commercial gym.

>train back twice a week
>no doms
>do a couple hours of yardwork or cleaning
>sore mid-back for 2 days
Wtf, how do I make this not happen?

Is it okay to squat, Deadlift, and hip thrust all in the same day? Lifting @ 60% 1RM 7x5 for all three.

>>42634450
stir fry and chili are my recs

>>42597782
I imputed my calories and macros into my food tracker (1963 calories, 120g carbs, 190g protein, and 88g fat) and it told me my percentages were 24% carbs, 37% protein, and 39% fat.

How does 88g of fat make 39% and 190g of protein only make up 37%? What's the math behind this?

>>42628639
>>42628639
>>42628639
help senpai

>>42634698
Carbs and protein have 4 kcals per gram. Fats have 9. So if those percentages track energy, not weight, it should make sense.

What should I have for dinner?
Mcdonald's
Pizza

Or make something at home which would be either
Fish sandwich
Beef tortellini with garlic butter sauce
Both of those would have steamed veggies with them

I'm on a cut, feel absolutely miserable, can work any of these meals to fit my macros and I can't make up my mind so I thought strangers on the internet should make this decision for me.

someone redpill me on arsenic and rice

I usually saute some onions in olive oil with a bay leaf, then throw the rice in, saute it a bit too and then I put the water just enough so it cooks and gets absorbed

tasty as fuck but now the arsenic thing got me worried, I also dont wash the rie.

>>42635328
ahh, I see. Thanks!

When do you guys weigh yourself when cutting? I'm trying to do it every other day in the morning but it's so fucking random I don't know if it's water or because I haven't shit yet.

Has anyone experienced gains in the dark? Like I just did some curls with the lights off and my pump is massive.

>>42635416
nothing you can do about arsenic (or cadmium or lead) at home, all you can do is be concious of the origin of the rice. japanese, chinese, indian rice should be trustworthy. bangladeshi, thai and vietnamese rice I would avoid if possible. not that there's any fundamental difference between groundwater arsenic levels in the two groups, but the former countries have stronger food quality controls

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I just started doing defranco's ppl routine since it was on the sticky. Question is, it says that 3 days in the gym per week is enough to see progress. Is this bullshit? Should I start going 6?

Does soap lower test or otherwise fuck with your hormone balance? If so, are there any types of soap that don't lower test or otherwise fuck with your hormone balance?

>>42636854
>3 days in the gym per week is enough to see progress. Is this bullshit?
Why would it be bullshit?
Look at pretty much any proven program that has stood the test of time, and you'll see that nine out of ten have you training 3 to 4 times per week.
That's what you might call a clue.

>>42635395
>Beef tortellini with garlic butter sauce
That sounds delicious.