QTDDTOTT- Danny Devitachu Edition

I plan on hitting the gym next week, should I start straight away with the SS program on the sticky or should I first talk to the people who work there and following their program? 74 kg 1,77cm
>inb4 manlet

>>42713949
SQUATZ & OATZ

>>42713949
The PT's where you go to work out will try to rope you into buying a training program and a wall of supplements. It's a toss up what quality of PT you get and will be more expensive than reading the sticky. That being said, if you have any questions about form or certain lifts, asking a PT is always better than not.

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Lads, what the fuck
Been a few months since I've started lifting, 5'10 119lbs to 5'10 134, but I haven't gained any weight the last few months, and right now I can curl 80lbs for reps, and OHP 180 for 1 rm

the fuck is going on with this shit.

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>>42714215
>lifting a few months
>gained 15lbs
>haven't gained in a few months

>>42714255
Lifting since December of 2016
Haven't gained weight since May-June

>>42714263
okay, then eat more.
>b-but i've been ea-
EAT MORE

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Cut or bulk, and can I get a bf% estimate?

Main goal is to look good, I feel like I should lose some fat to make my face look more defined but j want some second opinions.

>>42714298
>okay, then eat more.
>>b-but i've been ea-
>EAT MORE

I've been taking my 4 scoops, but I have been missing 1 meal. I'm trying lad. What I want to know is why i'm gaining performance but not getting bigger.

>>42714306
My body looks almost identical to yours.

>>42714306
bulk.

After getting to above 2pl8 working squats I have developed lower back pain in the center right above my ass when squatting and lower back always feels alot tighter when not lifting.
Not sure if its improper form or I injured myself and continued to squat with the injury not realizing

>>42714479
try stretching, might be improper form or lack of stretching properly

>>42714060
Ok m8, will follow the SS and ask the PTs about forms, thanks

Looking to improve my sit-ups for PFA.
Can I just do sit-ups at intervals throughout the day?

Is the net number of reps performed more important, or is the intensity of the reps performed? Does a lack of recovery time increase the effectiveness of a workout?

>>42713315
What do if your friends are major gains goblins?

Inb4 get rid of them

So there's nothing around me really other than a planet fitness.
Are there any decent barbell-less routines? I'd hate to contribute to that big purple, smelly dildo but it's better than nothing.
I'd follow a DB routine but they only go up to 50lbs there or something.

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>>42713315
whats the best whey? no flavoured garbage, just PURE WHEY

Asking since myprotein seemed to be ranked 1# on labdoor but it appears they changed the fucking formula and it isnt the same anymore

I saw this organic/grass fed natural whey on prozis, 400g for like 22€ but if its truly the best you can get quality-wise then I dont mind since I dont use it that often anyways

help me famiglia

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390/240/390@210bw

ss and tm stalled so im doing 531. amidoingitright?

>inb4SHEIKOSHEIKOSHEIKO

>>42714968
gold standard or gtfo

>>42714479
stretch after workouts and make sure your back is neutral, not overarched.

>>42714306
bulk, 14%

>>42715000
>gold standard
theyre ranked low on labdoor and i cant seem to find unflavoured in europe

>>42714908
Please reply

>>42713315
Just finished working out, but I have no protein rich food in my house and no time or money to buy any

What do?

>>42714908
Yeah you can it will work to increase your total sit up capacity. What PFA are you doing/how many situps do you need?

>>42715315
learn to plan ahead

how big/cut do you need to get for normies to assume that you're a brainlet?

>>42715374
Air Force. Need just 42, but I want to Max out with 58. Currently doing around 50.

I have some protein powder that's a year expired. A few places say it could still be good, others say toss it.

>>42715740
What should I do?

Does anyone have that webm of the guy using 4 stretchy bands in a power rack swinging back and forth yelling like a mad man?

Can doing deadlifts 2x a week (conventional and sumo) be enough for leg strength/gains? I'm thinking about removing squats from my programming to focus on deadlifts since it's such a weak point of mine.

i feel fucking fine, no coughing or fever, but i got diarrhea. i recently added more veggies and beans to my diet. could that be it? i used to take 1-2 solid dumps a day. im getting 3-4 liquid shits a day now

>increased water intake - nothing
>increased salt with crackers - nothing

wait it out a couple more days or go to doctor tomorrow?

>>42716127
i tried cutting the veggies and shit but hasn't been doing any good

Doing Stronglifts 5x5, but deadlifts are starting to scare the shit out of me.

Can I just...not do them? Are there alternatives?

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what are some good protein powders besides ON?

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Skinny fag here
174cm, 52kg
Whats that lump below my chest? I used to think that it might be just fat but it doesn't feel like it

>>42716734
your rib cage ending?

>>42716771
Nah it's between the ribcage, it's probably my liver but I'm not sure why it's this big.
Or maybe I'm just being overly conscious

Did they actually get Danny to play him?

my shoulder muscle insertions are shit and im doing lateral raises but they still wont show
what other excersise can i do?

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Two questions.

Does aesthetics necessarily equal strength?

Second, I'm a beginner just getting back into it and I need a routine. Is Greyskull 3x5 a good routine, or should I go for more volume like a split?

>have not showered in 3 days and have been spotty on showering for like the last week because i am not working
>skin has never looked or felt better

Wow, really makes me think.

I've noticed that whenever someone is spotting my bench, the weight seems lighter and goes up easier, even if they just stand there without touching the bar. How do i tap into that mindset without a spotter?

So I was told today that I have a herniated disc. What effect does this have on lifting? Do I have to kiss deadlifts goodbye?

>>42717015
>Does aesthetics necessarily equal strength?
Those are completly diffrent, and usually unrelated, things.

>Second, I'm a beginner just getting back into it and I need a routine. Is Greyskull 3x5 a good routine, or should I go for more volume like a split?
You should do 3x5, but actually focus on your accessories. Single joint movements aren't like compounds, where you keep proper form while going from point A to point B.

Accessories are about concentrating on slow eccentrics and squeezing hard on cocentrics. The range on motion is secondary and weight is only important if you can't control the eccentric.

Nobody gives a shit how much you curl. Ideally your accesories should be as close as weightless isometrics as possible.

The reverse is true about your main movements. Lift as heavy as possible without breaking form.

Barbell rows. Do you make your torso parallel to the floor, or at a slight angle?

>>42717204
IIRC Barbell Rows are parallel to the floor but there are other rows like pendlay or yates rows that are at an angle.

>>42715382
Kek

>>42717154
Yer fuckedp

>>42716127
Whole wheat bread with lots of seeds

Could also be that you're eating something your system isn't comfortable with or expired food

>>42717154
GG You ego lifted

Snap City Population: You

Is doing HIIT twice per week between three lifting sessions too much cardio? I wanna get good at fuckin'.

>>42717343
Ya way too much HIIT I could tell you the science why, but it's easier if you trust me. A 5mile fun run a day is sufficient, unless you're a performance athlete and you need HIIT

>>42716656
myprotein

How many warmup sets should I be doing for 1x5 deadlifts? And at what % weight, like 50, then 75%?

>>42717343
It literally has high intensity in the name. Don't do it on rest days.

>spend $200 and get a bar & 300 pounds of plates but the bar and the 45 pound plates will have to be replaced within a few months, bringing the total to about $440
>spend $375 and get 260 pounds of good plates with a good bar but spend $150 on freight shipping bringing the total to $520
What do? I have the money for either.

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What's a way of starting Tinder convos without coming across as a dumbass or tryhard

>>42718023
>yo got any o those
>tits
>:)

>>42718023
i like that Earth sticker

>>42718023

Just see if she has sth "random" or clever in her descritpion, try to use sth on one of her pictures as a starting line. Ask her if she prefers ketchup or mayo

>>42717895
>plates will have to be replaced within a few months
Why?

>>42717895

Why would you need to replace the bar and the place? Do they have an expiry date?

Beginner bodyweight routine that isn't Reddit's 3 hour recommended one?

I'm coming up on my goal weight soon and now I want to lift weights seriously.

Yes I read the sticky.

I know about starting strength and stuff, but when would I need to change the routine and when would i bulk?

>>42718223
You bulk on SS, you keep doing SS until you stall a few times in a row. Or about 6 months if you want to cut again. Doing SS without bulking is asking to fail.

>>42718201
PPL unless you're a lanklet

>>42718069
>>42718064
It's probably those shit tier concrete plates that break apart after some use.

My lower back feels fatigued and tired, but not in pain. Is this muscle soreness or did I fuck myself up?

I haven't had a normal bowel movement in over a week, it's gone from diarrhea to very small pieces like rabbit poop and the last two days I've been taking psyllium husk to shit in the morning. Except for that every other time I try to poop only mucus comes out. I don't think I'm pooping enough.

Should I try using a laxative or suppository to help me out more until I have time to see a butt doctor?

>5'11 160lbs
>gaining a bit under 1lb a week
>deadlift 200lbs, squat 170lbs, OHP 60lbs, bench 95lbs
>zero progress on OHP and bench, only slight progress on squats
>haven't stalled on deadlift yet for 2 months
>probably going to stop weight gain because i'm getting fat with no progress to show for it
is it possible for someone's form to be so bad they can't make any progress at such low weight? It's not like I'm swinging the bar around

>>42714953
Lift before they wake up

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so according to a TDEE calculator, in order to bulk from 75kgs:

I need to eat
>3,500 calories a day
>350g of protein

this seems like a lot.. is it wrong?

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>>42718945
in the sake of science here's the output

>>42718945
You definitely can eat less protein (120-150g should be your minimum). Calories depends on how much physical activity you do. You might be able to bulk on 2800-3000, but it really depends on how active you are.

>>42718963
Macro ratios are bullshit. Eating that much protein will get expensive, unless you love chicken breast and have a cheap supply (or an all-you-can-eat college meal plan). More protein is almost never a bad thing, but if you're getting at least 150g a day - especially on a bulk - there's no reason to worry about getting extra.

>>42719006
>>42719013
So I can skimp on Protein and go for the moderate carb ratio listed? (264 protein, 308 carb)?

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do i have gyno or just fat? been skinny fat for a while now and believe it or not used to look much worse than this. any tips to drop fat from torso area while still building muscle?

>>42719020
yes and even then i consider that too much unless you're some roided up bodybuilder

>>42715740
>>42715749
toss it... duh

>>42713315

I had blood results taken and my test was 210.

They want me to get another test taken to make sure it is still low and if it is they are gonna start me on TRT.

What are the chances that my first result was an outlier? Should i realistically expect to be going on TRT?

box, kickbox, muay thai or mma?
done few months kickboxing years ago

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My legs really overpower my upper body (imho) both in lifts and visually, will running help me slim them down to something more aesthetic? I don't want to switch to PPL (yet) as I am doing 5/3/1, and I want to reach 1/2/3/4 before I switch

Where can I find workout routines for someone who is just starting out (not to bulk excessively but to get stronger)

>>42719339
in the fucking sticky

>Can do 35 push ups
>Can't bench press bodyweight
??? why can I push up the weight of my body 35 times, but not do it with a bar the weight of my body 35 times?

>>42719903
Are you really that stupid? Do you really think a push-up is 100% of your body weight?

>>42718710
eat more fiber

>>42718747
a bring in some variation/switch routine
b get your testosterone checked
c improve your lifestyle (more sleep/water/protein/veggies..)
d be more patient

>>42719044
it's time for you to recomp
don't worry you might have gyno if you're still fat

>>42719108
mma, don't be a fag

>>42719259
>will running help me slim them down to something more aesthetic?
no doesn't work
>531 while under 1/2/3/4
no. richt now your mucles need more volume, frequency and intensity than any variation 531 has to offer

>>42720003
I am currently at 1/1.5/3/3.3/ I moved on from SS to 5/3/1 as I liked it more compared to TM even if it could've been better for me, I run it with Joker Sets, FSL, and Lat/Ab work alternating, as for legs, what should I do? Continue as normal? Switch to front squat?

Not really /fit/ moreso oldschool /health and/
>Was cocoon-mode for many years
>Finally got job
>See shitload of women IRL
Suddenly lost the urge to chronically masturbate, let alone masturbate even once everyday.
What is this?

>>42714479
Seen this video yet?
https://www.youtube.com/watch?v=aXfOdvd-sJ0
If you have, try and make sure your core is still tight

>>42715487
Just "atheletic" and the insecure ones will find you.
Most people just appreciate/respect you even more though.

>>42716805
Cutting?
Probably just unfortunate fat distribution.

>>42720077
Front squat is a bitch, I wouldn't do them if you don't have to.

>>42720003
>a bring in some variation/switch routine
i'm doing phraks gslp, don't have time to do more than a 3 day routine and they all seem to be mostly the same (the recommended ones)

>b get your testosterone checked
normal levels

>d be more patient
what if it's been almost a year since I started?

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Experiencing tightness in my hamstrings after a heavy workout 4 days ago, can lie down flat or stand straight with no issue but if I try to straighten the leg or move knee towards the body from pictured position it's tense/impossible. Advice?

Tips for rear delt flies? I'm feeling it more in my laterals when I'm doing them, should I pop my elbows out more?

>>42720218
I'd rather front squat then have to deal with unaesthetic quads, I know front squat uses more quads than a back squat, but they should give a more balanced look? The other option is to just squat less

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If I have rugby training 3 times a week lasting around an hour and a half (each session we do around 7 100m sprints back to back and then just light running throughout the session) and I also have strength and conditioning 3 times a week lasting around 40 mins lifting at around 60-80% 1RM , how many calories should I roughly consume per day to bulk? I'm other wise sedentary only walking around school between classes.

Is 3.3k enough?

Also
>5"11
>76kg
>18

I don't bench but I use free weight to curl and overhead press is that good enough to make up for the fact that I bench with a bench press machine?

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Is it safe to squat in pic related?
I've been using a "3D Max Rack" for squats (it's basically a power rack where the barbell is attached to the sides) and now my stability is shit. This is the only other barbell in the gym.

>>42720610
Not really, if your gym has dumbbells you should bench with those.

>>42714908
Just do high rep training, muscle memory is what you're going for to hit those numbers, not a straight six pack. Go until failure, catch your breath, then do more. Rinse and repeat until you at least do the max; when you improve, work your way up to twice the max then you'll be gold

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Does this look ok for cutting?

>>42720762
How tall are you and what do you weigh?

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>>42720777

5'9-5'10

155lbs early morning

>>42720793
>>42720762

Also prob gonna lower protein intake

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>>42713315
Is it alright to substitute Weighted Chin-ups for Seated Twisting Cable Rows every sessions in pic related? There's no belt for chin-ups on my gym, and these cable rows give me a excellent feeling.

Also thought of doing it for some sort of cardio on non-lifting days, using lower loads, more reps, short rests (30-90s), for 30-60min. What you guys think about it?

I've got back to lifting last week and I'm still tweaking what works best.

I've been training pullups for a while and I can do 20 easy now, but I wanna keep gaining reps without having to do 100+ pullups every other day. How much weight should I harness on so it's challenging yet not too much?

>>42720793
>>42720803
Yeah, that should be fine for cutting, might want to increase carb intake a bit to get to 40-50% carbs, 30% protein, and 20-30% fat.

Any ideas for calorie dense meals I can prepare and eat cold from a foodbox? I'm creatively retarded and have been eating rice and chicken since I move out. Even that I have to heat or it's shit.

>>42720942
Peanut butter sandwiches and milk. Nothing beats it in macros and calories.

Fainted today at the gym. Vision went white while I was heading for the toilet and passed out.
Gonna go to the doctor. Any ideas how to prevent that along with advice from physician?

>>42721034
Uuuugh peanutbutter makes me so fucking dull though. But sure.

>>42721094
That's a very hard question to answer when you don't tell us what you did before and during the point you fainted.

>>42721120
Damn... It's delicious. Any nuts butter will work though. You can add some ground cinnamon or cloves or cocoa or ginger for extra flavor though.

>>42721132
Squats, 5×5
OHP 5×4
Deadline 3x5
Pullups 3xF
Then a CPT at the gym asked me if I wanted to do some Bootcamp thing. I needed some cardio I said sure. Did some weird shut with ball weights and body weight. Got dizzy and left for the bathroom.

>>42721190
*Deadlift
Why do I insist on mobile posting..

>>42721190
Did you pass out in the bathroom? Seems like some sort of fatigue.

>>42721268
Yea when I got into the stall I started pulling off my pants and passed out before sitting down. No blood on head or bruises. Made it to the floor relatively safe I assume

>>42720627
You`ve squating on a smith machine
Go for it but lower the weight and focus on form the first couple days

What would be the best workout for a beginner boxer?
Last October I've started doing boxing training. I've worked out twice a week. Now I'd like to throw in two more strength workouts a week.
What kind of routine would be most beneficial for me provided that my priority is progress at boxing rather than strength or aesthetics

Is creatine against NCAA policy. I couldn't find anything online saying it was but the athletic director at my college says that it is.

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is there any way to remove a gap between abs? mine are worse than pic related

>>42721504
Murder your parents with dumbell while yelling "GENES REEEEEEEE GENES REEEEEE!!". Also never reproduce, we dont wany u shitty gap abs faggots.

>>42721504
cut the gap out and sew your skin back together

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>>42721311
It's not quite a smith machine in that you can't re-rack it at any time and you can move the barbell back and forth, but it's still pretty shitty. It's a small step above a smith machine.

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>>42721532
>>42721537
fuck it im going bear mode, then

Do you necessarily need more calories when bulking? If you were to consume a high enough amount of protein, could you lean bulk that way?

>>42721747
Squat with the barbell in the first pic, don't rely on machine unless you're working on isolation exercise.

>>42718294
182 cm, 120 pounds. A body weight routine

>>42713315
I'm broke and $35 left for 3 weeks.

Should I pay for gym membership ($25) or make sure I got food and gas for the time?

>>42720300
Front squats are mega painful for my wrists, I have got well defined quads from just high bar squats, leg press and leg extentions.

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>>42716066
deads hit hams but your quads will be neglected. you can do monthly rotations where you focus on one lift in particular then switch back.
>>42716734
you are about to give birth to a xenomorph.
>>42717043
its prob your soap.
>>42717127
its a peer motivation issue. i am more inspired when i have someone nearby watching as i feel like i need to make them proud.
>>42717411
i do 5 reps at 135 then 5 reps at 225 then my working weight at 245. use that similar stacking pattern for you.
>>42719020
TDEE calculators are shit. you dont need that much you will get fat.
>>42720261
do stiff legged deadlifts to help strengthed hams.
>>42720287
bend over and do it. also go lighter to make sure you can target the muscle.
>>42720847
just add 5 lbs and work it up like any other lift.
>>42721283
maybe lost breathe from it all.
>>42721413
best thing for boxing or any martial sport is sparring someone. but if your priority is boxing the best thing is prob endurance so cardio and a basic upper body routine.
>>42721434
creatine is sometimes banned.
>>42722026
you can do IF for a lean bulk.
>>42722368
get a job.

what are good lift goals for an overweight fat fuck eternally cutting to bf% levels?

How much should I use a neck harness (sets, reps, times per week) to get a thicc neck? Do I use it in all four directions, or is just pulling my head back enough?

What do you guys eat for snacks? I'm doing IF since it's amazing for my schedule and I only get hungry later in the day anyways but I just do one big meal, my first one where I try to put some high protein source(sometimes not if I dont use any kind of meat) and a lot of veggies

then I dont feel like eating another big deal and instead opt for like 2-3 smaller meals which are more like snacks aka some kind of cottage cheese and ham toast for egg. Oats microwaved with milk are also a favourite


need some nutritional and delicious ideas for these snacks.

>>42714319
MUSCLE DENSITY

pleasebepatientihaveautism.bmg

since I want to maintain my legs for my upper body to catch up I'll be doing a U/L routine with the lower portion being once pwer week

will I still make progress, albeit minor, if just once per week but trying to go for PR's? Asking since I love my goddam squats and deadlifts but I cant progress further into t-rex nor afford pants every month. Will also maybe do some neck training since I plan to go back to boxing

Thinking about a dumbell PPL program at home (bought equipment), but due to old palm injuries I can't put much pressure on them that often (PPLxPPLxx). Will it work if I put a day's rest between them (PxPxLxPxPxLxx etc.)?

Stupid question but do you use the same weight on all sets when doing Greyskull LP or do you start with low weight and use a bigger one on the last set?

Should upper body assistance be done on heavy lower body days and vice versa? Currently doing
Upper heavy/upper assistance
But I was curious if
Upper heavy/lower assitance
Would be better. I've always been kind of retarded about assistance work.

>>42718643
Does your back hurt when you sit down to take a shit? If not, then it's just sore.

>>42719108
mma or muay thai
I have a hard on for muay thai so I highly suggest that

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>>42719259
>>42722440
>>42722440
Here's what I'm talking about, right is where my legs are at, looks off, too huge, left looks aesthetic, is it just genetics?

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I just suffered my first tension headache 3 days ago. Went to UNI services and they told me what it was, but only said to seek out osteopathic help. I literally can't even bench the fucking bar for 5 reps or do a light jog before getting a full blown migraine. Any others ever experiences this? How did you fight it? I think my shit posture may be affecting it.

>>42723839
no clue but try to rest, eat clean and drink plenty of water
sometimes the easiest/simplest soilutions are the best

What happens if i eat at maintenance while training? I get enough proteins.

>>42723189
pls.

>>42723839
I started getting it after doing an intense lat pulldown set, of all things. Splitting headache, within a few reps. Lowered the weight, it still happened. Then I started getting it from other exercises, like cable pushdowns. I had to start ditching certain exercises or only do 1-2 sets. I then got tennis elbow which forced me to quit lifting for a good few months (4-5?), and when I got back to the gym it was gone and hasn't happened since.

I don't know why it happened in the first place. I suspect something with my posture, my upper back and shoulders are always slumped forward which puts my neck at an unusual angle, and I assumed that was the cause, but trying to do the exercises with a better posture didn't help. Now fear it will return, but only time will tell.

TLDR: You need to to rest until it's completely gone otherwise you'll make it worse and be miserable, as it will spread to even everyday activities. I don't know what causes it but resting helped me.

>>42713315
Would it be unwise to do madcow, but with overhead press focus instead of squats? I've been lifting for 8 months, I have been stuck at 120 lbs OHP for so long, and I want that god damned 1pl8 so badly. I am eating enough, I'm sleeping enough, I've been using microplates and everything.

>>42722707
can no one answer this?

>>42722707
>>42724325
Same as everyone else, 1/2/3/4 standard
135 lbs overhead press
225 lbs bench press
315 lbs squat
405 lbs deadlift

>>42724378
well i was talking about the strength limit when i'm cutting from obese mode and having virtually no muscles, how much can my strength levels go up while i'm not building muscle? if people bulk to get 1/2/3/4 then what would i get if i'm not bulking

This question is next level retarded, please be patient.
When you weigh chicken or rice for macros, do you do it before or after cooking it?

Are drop sets useful in any way?

>>42724448
Usually you always weight it before

>>42724424
If you're overweight and cutting you'll be fine in terms of strength gains as long as you aren't cutting below 20% caloric deficit.

Ask again after you've lost weight and you're 20% or lower bodyfat.

>>42724448
Normally you weigh it after

Is HIIT a meme? Specifically the Lean in 15 series?

A

Bench Press 3x5
Bentover rows 3x5
Shrugs 3x8
Skullcrushers 3x8
Curls 3x8

B

Overhead Press 3x5
Lateral Raises 3x10
Chinups 3x8
Shrugs 3x8
Close Grip Bench 3x8
Curls 3x8

Thoughts/criticism please? Someone said too much volume earlier but I don't wanna fall for the strength meme + I lift harder and enjoy it more when I have accessories in my routine

(No deadlifts or squats for now because i'm still rehabbing my lower back, even bent over rows are pushing it so I might omit them if I keep getting pain from them)

>>42723431
my lower back hurts when im taking a shit

what does this mean? low back has been hard aching for 2 weeks

>>42724475
>>42724514
Huh?

>>42724475
>>42724514
lmfao

>>42724680
before is the answer. Just google "xxxx raw/uncooked nutritional facts"

>>42724680
https://www.youtube.com/watch?v=vTSmFqrj4L8

>>42724692
Why the fuck would you do that? You're portioning out and eating cooked food, not raw food.

>>42724424
>how much can my strength levels go up while i'm not building muscle?

It depends entirely what attributes you chose at the start menu. If you sacrificed strength for intelligence / magic / wizardry or traded it for trinkets like mana potions and mars bars. You're going to have to make up for it later in the game. You need to start prioritising, sell your old inventory like capes and cloaks and use the gold you get from them on protein powders, chicken and gym memberships.

I would suggest getting your fat ass to a gym and actually working out rather than talking about it and eating 100-150g of protein a day while keeping your calories around 1200-1500kcal + an extra 500kcal for every day you work out...

I say this from the perspective that the sooner you pack on some extra muscle... The higher your TDEE... The faster you will lose weight, and this will compound with the calories burned during the workouts... Now consider what an extra 6lbs of muscle (2-3 months work) uses calorie wise over a 1 year period then work out how many extra lbs you will lose starting sooner than later.

Depending on how fat you are you're probably stronger than you think since being 50lb overweight is the same as carrying a 50lb dumbell around with you all day. When you lose the 50lb fat you're still gonna have that muscle that skinny guys don't have. That's why it takes skinny dyel longer. They gotta eat big to get that mass... If you're obese you don't have that problem.

Don't think for one second you have it harder than the hungry skeletons. They are the ones who initially have it the hardest.

>>42724713
Well i already got on SS a month ago (was just dicking around at the gym the 3 months before that going from routine to routine) and i was just wondering what my strength limit might be when i've been cutting for nearly 4 months

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>>42724692
>>42724709
G-guys?

>>42724790
Food don't always cook the same. Some times the food may retain more water, oil etc.

>>42723836
I also noticed that their hamstrings are also not as "protruding"

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Are there any routines for progressing from the basic pull-up to doing strict muscle-ups for reps?

>>42724790
You can do it either way, just look up the nutritional information for cooked and uncooked foods (chicken breast for example) and make sure you know what the portion sizes are. Weigh a chicken breast raw, cook it, and weight it again to know the weight difference. Account for whatever you cook it in like oil or chicken stock.

I have a dumbbell at home, is it at all useful to do curls the days I don't go to the gym?

>>42723836
lose bodyfat and it will appear more pronounced.
>>42723911
you will still make gains just slower.

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How many calories in this? It's some type of ice cream. I ate like the whole thing in pic related. It's some new trendy food and theres not much info about its macros. I didint want to eat it but my friend insisted and im bulking anyway.

>>42725227
I had it w/o the whipped cream also there were some crumbled corn flakes in the ice cream itself. I believe condensed milk is one of the main ingredients in these.

What the fuck does bread being empty carbs mean?
Why shouldn't I eat it?

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It seems like every woman I'm interested in has a boyfriend. How the fuck is a guy supposed to get serious about dating when all of the 7/10s and above are taken?

I have thorns in my foot. They're in deep. I was drunk and trod on some spiky shit on the beach. I don't have anything to cut them out as i'm on holiday. Is it dangerous to just leave them?

I have a pain in my foot where they are but its an ache, not too bad.

>>42725382
Gives you boobs unless you are training to have jacked pecs

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>>42724599
Anyone, please

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>>42724292

>>42725690
Too linear and feels like you need more variety.

best routine for a newbie lifter between SS, SL 5x5 and GZCLP?

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Is this good for cutting. Powerlifting 3 times a week. Rugby 2 times a week with a game every other week

>>42725769
I'm a beginner and can barely bench 50kg (100lb) what would you recommend

>5'11 240 lbs
If i eat < 1000 calories a day in one meal (dinner) everyday am I ded? Is starvation mode really a meme? Ideally I'd fast but my gf would never let me hear the end of it

>>42725890
figure out TDEE using nSun's spreadsheet and go at a 1000 calorie deficit

drink water when starving hungry if you're already at your allocation for the day

1000 calorie deficit = 7000 calories per week = 2 pounds of fat disappearing off your body every single week

>>42725851
Break it up into only 4exercise per visit if you are a beginner.

When doing Pendlay rows, am I supposed to arch my shoulders together at the top? Like I'm squeezing my shoulder blades trying to touch one another? I switched to Yates rows but maybe that is why my wrists bend at the top and I feel like I get nothing from the Pendlay row.

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Just got these babies in the mail. Got an amazon gift card I wanted to burn so I said fuck it basically.

What routine do I start with since I am a basic noob? Is there an SS equivalent?

tfw some greenish yellow liquids starting seeping from my ass for no reason. is this because i'm drinking a lot of water now?

>>42724599
if your back is still fukt, I would go light on rows to rehab back faster and get back to a well rounded routine

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Thinking about adding ZMA to my stack. thoughts? experiences?

>>42713949
DO SS and cut.
You can make strenght gains without having to eat in a surplus being a newb

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>>42720793
How can you look like that when i look like this at the same height/weight?
Weird stuff

are water fruit infusers a meme?

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How the hell do I go about finding the right gym for me? There's like a dozen in my area. The nearest is a gym attached to the local hospital, which doesn't offer much but is cheap. They're all pretty small since I'm in a small town.

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>>42713315
I'm doing keto and considering using sweeteners if it won't fuck up my ketosis. Is this image correct by any chance?

>left eye dominant
>right handed

Why, can't do shit now.

When trying to get ripped, does it work to cycle between bulking and cutting?

Let me see if I understand correctly. The more muscle you have, the higher your metabolism is. So you bulk to gain both fat and muscle, then when you cut afterward, you lift to maintain most of your muscle gain, while losing more fat, proportionately. So bulking and cutting *does* work.

TL;DR: Cutting and bulking cycling works. Amirite?

>>42727910
As long as they have a locker room or a bathroom with a shower, a power rack and a bench, you're fine. Pick the closest, cheapest one that meets those criteria. Keep in mind if you go to a commercial gym there'll be more people there during normal hours, and also more women if you're into that.

So does 5x5 work your core at all? I'm a 5'11 225lb fat fuck, do I already have abs that I can't see?

>>42728550
You don't have abs. 5x5 is not good, try Greyskull LP instead. They will work your core because you're doing compound lifts and your core is used to stabilize you on all of the lifts. If you really need ab work, try adding planks at the end of your routine.

>>42728550
Your cores main function is to keep your shit in place, so they get worked when doing heavy stuff like squats or deadlifts

Put add some hanging leg raises

>>42723250
Same weight. Just remember to do AMRAP on the last set for each exercise.

If I have the time to do PPL, would that be better than a full body routine that usually goes 3 days?

Main goal is strength.

So basically I'm doing this right now.
It's Phrak's greyskull and I added curls and tricep pushdowns.
Is this good enough?

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>>42729183

>>42729186

Sounds like what I do, except I do curls and pushdowns every session.

>>42724468
bump

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Hey fit
What's your opinion on pic related machine. I'm thinking about replacing incline barbell bench and incline dumbbell bench with it.
Thanks.

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>>42726022
You can't really do SS since you can't squat heavy with dumbbells

>>42723189
How many workout a week can you do? If 4, ULXULxx seems better. If 3, Full body x3, or UxLxUxx/LxUxLxx/etc

currently /fat/ looking to lift while cutting. Would i be best doing SS or PPL?

what to get to eat at a chinese restaurant to bulk? I was thinking chinese glass noodles with crab and chicken.

How do you guys reduce bloating while bulking?

>1500 cals/day (800 less than my TDEE)
>cardio pass
>20 min level 10 threadmill
>2km rowing
>15 min biking level 12
>stairs machine 500 steps
>4 times/week

will I drop weight doing this?

>>42729805
>1500 cals/day (800 less than my TDEE)

Ye.

whats up guys thinking about getting healthy so far what I'm thinking
>less over processed foods
>cardio (and bodyweight, no calisthenics)
>eat fruit
>vitamin supplements
>water (with fruit in it)
>go straight edge
>cut down sugar (as much as possible)
>cut out caffeine
anything I'm missing? just trying to live my life differently, not overweight but not in shape at all (sweat from walking and get out of breath from a 5 minute walk)

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>>42729819
went to calculate it again, its actually 1400 lower than my basal according to this site.

in a couple weeks uni will start and ill move to a dorm
what do i bulk on for cheap? tons of meat probably isnt viable. should i go full meme and do GOMAD?
i own a rice cooker

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what's a better program than 5/3/1 for an intermediate lifter?
4 workouts / week

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I made a thread about this but nobody cared

How should I alter my workout to increase my surfing ability? I know of a lot of surfers who just do yoga but I want to keep lifting. I just moved to a house closer to the beach, so this is my opportunity to quit sucking at surfing.

I'm currently doing PPLPPLx but I will be reducing my workouts to 3x per week and surfing the other 3-4 times per week.

Best non-meme A/B workouts? Best workouts for surfers?

>>42729805
why all this cardio? why not lift and look great at the end? why do people never read the sticky and not want to lift?

is an RDL supposed to be literally the exact same thing as the above-knee portion of the deadlift

i'm a novice lifter and i would do the lift correctly bringing the weight up but then i would fuck up on the way down and the bar would always bang against my quad tendon. i would be bending my knees before hip hinging on the way down. i got advice to just get good at RDLs before doing DLs so i did and now i want to go back to DLs

i am only asking this cause i don't want to go back to DLs unless the RDLs ive been doing are exactly the same cause even one time with a heavy bar hitting that tendon feels like tearing it

thanks for any help

Has anyone done that "Building the monolith" routine from Jim wendler? I did 5/3/1 for 1+ years, I kinda wanted to do a "full body" routine for a while.

Do fat burners actually work with a well balanced diet and exercise or are they just a meme?

>>42730376
No.

in the RDL you are overexaggerating the hip hinge. You start the RDL by having your knees unlocked and pushing your hips straight back as far as you can without bending your knees anymore. while keeping the bar as close as possible to your body with your lats.

any good tutorials on how to improve posture? i lean back too much while standing

>>42729610
Bump

2 questions.. I can do 5x5 2pl8 squats no problem, but struggle with 2x5 2pl8 deads. Going to start adding in rack pulls to help with grip ( first point of failure), any solid reason why?

2nd question, how do you deal with that bit of fear? Getting higher in squats and it just stresses me out getting below the bar for first set. I hit 265 friday, but plan on deloading tuesday by 25 lbs or so because just kinda scared to keep raising higher.

>>42713315
how much do i need to bench to stop being a DYEL little fag

>>42730119
Don't know shit about surfing, but you might either consider full body x3 (maybe 3 different workouts), or an upper/lower routine like PHUL but on 3 days instead of 4.

Are there any supps that work for sex drive? my sex drive is probably low to average, the issue is that once I've had an orgasm it can sometimes take another 48 hours before I'm horny

I could still get hard and cum in that time, but it would feel like a chore

The 48 hours thing might be an extreme example, but it definitely happens, and it would be nice if I could pop a couple of pills and "fix" myself during those periods of time

How does bulking/cutting cycle work?
Should I cut until i see my abs?

>>42730502
A good fat burner works in theory. The reality is that if your diet is already on point, you'll hardly notice what little extra the fat burner may or may not be contributing. For its actual fat burning properties, most are next to worthless (fun fact: many will make you piss 24/7 so you think you're losing weight).

A fat burner with a powerful stimulant can be great for appetite suppression however. And also gives an energy boost. So that can be useful of course. But as far as "fat burning" goes... meh...

>>42730570
>I can do 5x5 2pl8 squats no problem
Can you though? What's your depth like?

>how do you deal with that bit of fear?
Be patient. If you've made massive jumps in weight over a short amount of time, your brains hasn't yet gotten used to the fact that it can actually lift these weights. While progress is always the #1 priority, sometimes it's advisable to slow shit down and really own the weight before you move up.

Also, don't fall into the trap of adding weight to the bar every time while just reducing the ROM and making every rep look more and more shaky. If this is happening you've only gotten stronger on paper, and you're setting yourself up for failure. Again, own the weight.

>>42730576
Train your whole body if you ever want to stop being a DYEL little fag.

>>42715002
labdoor is unreliable, gold standard isn't sold unflavored and it's probably the best whey besides hydrolyzed ones.

get myprotein and dont sweat about labdoor and formula bullshit

Can someone explain to me the point of chains? I see people use them sometimes in the gym and I don't understand why they don't simply add more weight? For ex: the most recent was a guy benching 1pl8 with a chain on each side. Why?

>>42730814

Say if you deadlift with them it progressively gets harder as it comes off the floor

>>42730763
>>I can do 5x5 2pl8 squats no problem
>Can you though? What's your depth like?
low bar parallel or maybe a cm off. i dont have the ankle/hip mobility for high bar a2g. Hell, dont have the upper body flexibility to grab the bar behind me shoulder width, so also trying to fix that. Had a guy at gym form check me and have sent to a friend whos been lifting for a few years, all say depth is mostly fine, bar an inch. but of wobbliness at depth and may not be lifting on back foot as much as i should.

>>42730814
On deadlifts, squats, and presses you're stronger in the top of the movement than you are in the bottom. Chains are a form of accomodating resistance. In the bottom of the lift, where you're weaker, some of the weight will be supported on the ground. As you go through the lift and get into a biomechanically stronger position, you'll have to lift more of the weight.

In my opinion it's objectively speaking a superior way to train. It's the one thing I miss the most after quitting my last gym and I started training at home.

>>42730818
>>42730841
Interesting. Thanks anon. Makes more sense now, especially the "lifting more of the weight as you become more vertical in your position" bit.

How do i engage my hips best while squatting

>>42730822
So why are you loading up an exercise you can't even perform properly?
Don't mean to sound like a dick, but it's really not a smart move.

Anyway, take your current working weight, take it as deep as you can get it and take a short pause in the bottom. If you can't complete the lift, you know you've just been cutting the ROM as the weight has gotten heavier. Don't beat yourself up though, this happens all the time when the program call for too steep a progression.

>>42730878
Nah fair enough. Was going to deload anyway to rerun on form improvement. Theres too much conflicting info about highbar/lowbar and depth. Read on some source about parallel is just fine for low bar, but highbar better for a2g?

>>42730878
>>42730763
also thanks brah

>>42713315
I've been doing 5x5 Reg's Beginner Routine and I'm sick of it.
Could you advise me an adequate routine after this one? For bulking or strength
I read the sticky but I'm not sure which one to choose

Due to a minor injury I haven't been able to go to the gym for 9 days. Anyone know how much I should deload, if any?

so, I have a light Anterior Pelvic Tilt. Should I be deadlifting and squatting or am I putting myself at risk of injury down the road? Asking a physiotherapist, he told me that I can still perform them, as long as I also do stabilisation excercises for my core; elsewhere I was told that I should completely forego squats and DLs until I fix my APT.
Which is it then?

>>42731362
Here are some facts for you:

#1 A slight APT is actually the normal resting position for the pelvis. The people who have a level pelvis are a minority.

#2 It doesn't matter what the resting position of your pelvis is. What matters is whether you can control it during an exercise. Most people will have no trouble setting it correctly during a deadlift for example.

When doing accessory lifts, how should I be progressing?

For example: with arms, I am doing normal curls, reverse curls, and skullcrushers. I'm doing 35lbs 3x8. Should I up them to 3x10 until I can complete them then increase the weight to 40lbs and go for 3x5 or so as I work myself up? I can do 3x8 with those three lifts except for reverse curl which I start struggling with around the end of the third set.

Any advice or tips are appreciated.

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Filthy manlet pajeet here...

Trying to get a BF ESTIMATE for a more accurate tdee brehs; much appreciated (will clean mirror while awaiting response)

150lb
5'8"

155 bench
205squat
255DL

>>42731479
Kinda hard to tell but prolly betwen 18 and 23%

>>42731414
so like the physio guy said (minus the memes about stabilisation thingies), right?
Alright, I'll keep going and focus a lot more on form to ensure that things work out

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>>42731479
I dun fucked up, sorry about the pic orientation y'all!!!

>>42731119
don't be a pussy

>>42731509
I can't work this phone properly. Sorry guys.

>>42730642
you can either bulk for a long time until you are satisfied with the lifts you're doing and then cut, in which case you'll look like shit but your lifts will increase nicely during that time

or you can cut first, get skinny and keep lifting, which will slow your muscle growth and your lifts will not progress as much as for the other option BUT you won't look like shit for a year and once you're satisfied with how you're looking in terms of body fat you'll be able to start eating more and gaining more

>>42730938
lowbar is best

doesn't fucking matter how much you break parallel so long as you break fucking parallel you faggot

Is the 'whoosh effect' a meme or is it true? When you burn fat off do the fat cells really fill with water temporarily, then flush themselves causing a noticeable drop in weight?

>>42720835
respond pls

>>42720835
You're substituting a vertical pull with a horizontal one. It'd prolly be best to do some lat pull down, but all in all as long as you work your lats it won't be totally out of place.
Shit form of cardio though, plus you'd be occupying a machine for a long time for something it's not designed for. Plus, it's not like a real rowing cardio machine since here you don't use your legs, so it would be shitty cardio.
Doesn't your gym have rowing machines? It's like one of the cheapest cardio machines... And

>>42731456
Please respond. I have around an hour and fifteen before I leave for the gym!

>>42731702
I'm not concerned with occupying a machine for long time bc usually there's very few people at the gym when I go training (mid morning, early afternoon). Unfortunately rowing machines are not common at all here in my country; in fact, afaik no gym in my town has any.

I usually do some chin-ups at home but not weighted nor programmed.

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Was forced to take a few months of lifting off due to various reasons. I was about to switch to PHUL before I had to take off since I had hit intermediate levels of strength, but since I definitely lost strength in the interim, I don't know if I should do something like SS for a while.

Any suggestions?

>>42731574
Have you experienced it? I have several times. I'm on a cut now and I only lost about 300 grams over two weeks, and then suddenly I dropped about 2 kilos in three days. The calories and macros stayed the same. What else could it be?

>>42731802
GZCLP

>>42731941
Not the same anon but that looks like way too little work per workout.

>>42730980
Anyone?

low bar squats really screw with my shoulders and triceps, any tips?

>>42731818
water retention in all tissues, bowel movements, and overall hydration. You can call it the "whoosh effect", but saying that it's because fat cells are filled with water seems a bit far fetched in my opinion...

What is the go to supplement stack? I recently quit creatine because of the hair loss meme. Should I be fine with some multivitamin that has D, some fishoil and some whey protein that contains BCAA?

>>42732226
you dont get hairloss from creatine, its not a steroid. Thats silly. Use creatine, its the most usefull and safest supplement you got.

BCAA are bullshit. Eat enough protein and use protein shakes. You get amino acid from protein.

Vitamind D and fish oil supplementation is the only thing you need. Eat foods like eggs and drink milk and you will have all vitamins and minerals covered.

when calculating TDEE using online calculators should i be considering lifting 3 times a week on a program like GZCLP or SS as moderate exercise? or should i just say i'm sedentary?

>>42724672
Might have snapped your shit up or strained something, I'd suggest getting it checked out or just taking time off of training/anything strenuous

>>42732269
From what I've heard is that creatine increases your DHT levels which accelerates the balding process. That 2% strength boost just doesn't seem worth the risk to me.

>>42732383
it doesnt increase strength it increase the amounts of reps you can do.

And youre not going to get early baldness unless you have the genetics for early baldness. And in that case youre fucked wether you take creatine or not.

And if youre so afraid of DHT levels then dont work out. Because exercise increases DHT levels. There is one study that shows it inceases by 56% the rest shows ~15%. The latter is probably correct.

Take creatine, or lock yourself in the basement, eat tofu and dont exercise if youre so afraid of DHT.

Runner here, couldn't care less with having a nice body but I want nice calves. What can I do?

>>42732511
Train them in different rep ranges and with different intensity. Do them seated AND standing. As sitting takes out the gastrocnemius and lets you focus on the soleus ( the biggest muscle in the calf).

And train them every second day. do them in sets of 4-6.

>>42732583
why does the arch of my feet hurt when doing high intensity calf raises?

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I have angered my left pec, I slouch on my left arm at work. I run about 45m-1hr every other day. It's still sore after a few days. What do?

>>42732624
i dont know, its probably some technique thing you have to solve for yourself

is there any benefit to lifting 4x week instead of 3x? or is it overdoing it?

I'm going to start running a Upper/Lower routine(restricting lower to once per week because t-rex) and I was wondering if Its worth to lift more than 3x week

like U1xLxU2xx
or U1xLU2xU1x and beyond infinity

>>42731818
I have definitely experienced it
>>42732173
Anything I read on it, states that its the fat cells filling with water. But obviously water retention of any kind could be factors depending on diet/water intake

>>42732895
You can lift every day, no problem.

>>42729610
Bumping again guys

>>42732954
not really, muscles are built when you're resting aka when they repair themselves
lifting just causes minor tears which then are repaired when resting alongside proper nutrition

so I was wondering if 4x would be over doing it, but oe thing I know is that lifting everyday simply doesnt work unless you roid(which would allow quick recovery)

>>42732895
>restricting lower to once per week because t-rex
If you're that worried about this, either keep your lower volume smaller than your upper, or do a PPL or PHUL. But having almost 3x the upper days as lower is a surefire way to have both a weaker core and an unbalanced physique

>>42732996
I was actually planning on doing upper 2x week and lower 1x but got curious bout lifting 4x week

I'll be doing core workout every session and in rest days too

>>42732973
The Bulgarian Method has produced some of the top lifters ever and it involves not just lifting every day, but maxing out every day. But I'm sure you know better.

>>42733047
>top lifters

which roid, allowing for quicker recovery

>>42733028
Your average week has an upper:lower ratio of 2.5. Doing core isolation is beneficial, but not as effective as having a more balanced spread (doing quad and hamstring based freeweight movements work the core in a different way than isolation movements).

Again, if you want to lift 4 days a week, don't split up your days so unevenly. Do PHUL, a 4-day PPL, or just do 4 days of full body. Overtraining is often greatly exaggerated in comparison to under-recovery

>>42732278
pls respond someone

>>42733131
what are the benefits of a phul or 4 day ppl over upper/lower routine?

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Why the fuck do so many programs have only one set of deadlifts a week? Seeems absolutely retarded to me. I need like 4 different exercises x 3 sets to get my back sore...

>>42733178
because you're supposed to be doing really fucking heavy deadlifts compared to your other lifts and they take a while to recover from when you lift enough

>>42728363
Bumping for an answer. Does cycling between bulking and cutting actually work?

>>42733160
The problem with your proposed plan is simply a volume balance issue. PHUL or a well planned PPL would provide you with the balance you need for proper training while helping get the goals you want. PHUL is an upper/lower, it's just planned really well. A PPL could potentially save you time in the gym on a day-to-day basis (e.g. 45 minute days vs 1 hour+ on PHUL). Other than that, the two are just about as good as each other, you just need to put more thought into the PPL.

You could also do a standard 4-day upper/lower, but throw out your plan in favor of something more balanced.

can you substitute leg press with barbell hip thrusts? asking since the latter works both quads and glutes and I hate the fucking leg press and already squat
for my hammies im doin deadlifts and leg curls

>>42733273
I'm actually following aworkoutroutine program and it's 3x week witrh just lower body once per week, it has a section that talks about upper body focus, since my legs are simply way bigger than I'd like and throws off my upper body which is a shame since I wouldnt mind squatting and deadlifting every day, my upperbody would never catch up if I kept the upper and lower parts balanced out

>>42733208
>because you're supposed to be doing really fucking heavy deadlifts
But I do. I do 3 sets of my 1-3 rep max when dealifting. Only one set a week sounds absurd and I can't imagine building a solid back from it. Seems I'll be on a brosplit till I die kek

>>42732278
Basically don't count any lifting you do as exercise. You're not burning a real deal of calories with lifting anyway.
To calculate your TDEE, consider you don't really exercise, and then add the cardio of you do any. Like let's say my "basic" TDEE is 1900 and that I run 3 times a week for an hour, that'd be 1900+3*700/7=2200 (I obviously used an easy figure for the running part but it's just to give you an idea)

>>42728363
It works. A significant number of people do so successfully. You just can't go on a dream bulk, add 50 lbs to your bodyweight in 6 months, and expect to be ripped once you cut. You could also eat a small deficit (known as a clean bulk) to minimize fat gain, but it is very likely that your progress in the gym stalls earlier than anticipated.

>>42733279
My understanding is that hip thrusts are a more ham/glute dominant movement. If you're doing leg press for quads, then thrusts won't be a suitable replacement.

>>42733309
You don't need to keep upper and lower completely balanced. You just need to keep things more balanced than you're proposing. If you're following a routine designed for 3 days, don't just add a 4th day for the hell of it.

>>42733314
>Only one set a week sounds absurd and I can't imagine building a solid back from it
In conjunction with squats, it builds a solid lower back. But you shouldn't treat the deadlift as a back exercise

>>42733417
>You don't need to keep upper and lower completely balanced. You just need to keep things more balanced than you're proposing. If you're following a routine designed for 3 days, don't just add a 4th day for the hell of it.

so let's say, would be fine then to do the said UpperxLowerxUpperxx ? And once the upper body catches up, up frequency to 4 days per week but also add another lower day to balance shit out, like U1L1xU2L2xx etc

>>42733451
What is the routine you're basing this on?

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I need to add a plate to my deadlift within a month. How often should I do deads and what rep scheme? What are the best accessory lifts? I'm also doing a mixed grip, should I buy some straps instead?

>>42733498
https://www.aworkoutroutine.com/the-muscle-building-workout-routine/

I got the PDF though(also has PPL routines and other stuff, which is where it talks about the 3x version of the link for letting the upper body catch up)

>>42733521
Follow something like SS or SL. Mixed grip is fine if you're lifting heavy but you can use straps too

>>42733526
Their routine for the 4 day split is fine the way it is for what you need. There's no need to fuck with it

>>42733563
I'm just fucking scared of having tree trunks again from when I did SS

also, would a proper PPL be superior to a 4 day U/L or is it the same shit? asking since PPL seems nice due to low number of exercises but he says the best option has a bad thing, which is random rest days and lift days so you end up lifting on saturday sometimes and not on monday and so on

>>42733586
The number of upper exercises is almost twice that of the actual leg exercises (abs aren't a leg movement). Your upper body will respond to the greater volume and your legs won't fall by the wayside in the process. But your legs are also not going to explode overnight in the process, especially since you're coming off of SS where you train them every day.

The differences between a 4-day PPL and an U/L are largely minimal in terms of results. It comes down to which has the better programming relative to one's current stats and goals. IMO a 5-day PPL would be better, but not everyone can commit to that. My preference is an upper/lower if it has to be 4 days, but that's mainly because I like the time consistency in it on a weekly basis.

But you can also split up those days any way you like to better suit your schedule. Like I'm doing PHUL lifting Monday, Wednesday, Friday, Saturday because it works for me. Since it's not a full body routine, you don't have to be as strict on the whole 'wait a day between workouts' line of thinking.

how much should a 5'2" girl weigh

>>42733673
95 lbs.

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>>42733666
alright the said 5 day PPL would be like pic related option A?
seems like a fun way to lift but seems like it wouldnt be that good for strength and I would like to keep making strength and aesthetic gains, currently buff ottermode and i'm either thinking of trying to go for hercules mode as natty as possible or kinobody which seems way easier and im basically already there

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>>42733712
>>42733666
heres my current status body wise
lifts are all past intermediate but my deadlift is low due to poor form in the beginning and trying to fix it

177cm
62.5kg

115kg squat
110kg deadlift
85kg bench
50kg ohp

>>42733712
>I would like to keep making strength and aesthetic gains
Listen carefully: as long as you are lifting, you are making strength gains, period. The distinction between strength training and hypertrophy training is another yet exaggerated aspect of fitness. Don't think that hypertrophy = shit lifts, but rather think in terms of relative efficiency (i.e. a split is less efficient than 5/3/1 for upping your 5rm, but will very likely still increase it).

That being said, based on your goals and your current place, I would recommend doing something more like PHUL since you have the power days to keep the lifts going up at a more expedient pace than that split, and the hypertrophy days for obvious reasons. You can even do it 5 days a week as long as you keep shifting things properly.

would walking around with 1kg weights on wrists and arms do anything?

Did chin ups (well, negatives) for the first time on Friday. Arms have hurt like hell since, and I'm supposed to go again today to do bench press, rows, and squats.

But I can't even fully extend my arms. Should I go anyway or just skip this one and go on Wednesday?

>>42734501
doing stronglifts?

go anyway mate you'll feel better when you get some hot blood running through your arms

>>42734541
nah, phrak

are there any warmup exercises I can do maybe? It's not even that I think I'll hurt myself, I feel like I literally cannot do the exercise with the empty bar (or even without the empty bar)

>>42730980
Still looking for advices, If possible. I really need help

>>42732376
thank you. I'll call my doc and get it checked

So If I want to make my own pre workout aside from caffeine what else I need? Beta-alanine? Arginine? Do they sell them on bulk?

So on Tuesday while weight lifting it felt like my knuckle on my right index finger almost sort of popped out, it went back in instantly, but it still hurts now, what should I do, and what happened?