QTDDTOT

>>42803872
probably something you should have asked your doctor

>>42803872
Nose isn't fully healed until like a year later according to my surgeon who did mine. Like >>42803901 said, ask the doctor. But honestly after paying $6k I don't want to ever willingly engage in an activity that will risk my nose breaking and becoming fugly again. Not worth it to me.

am i supposed to feel the squat in my back? its primarily in my legs and i dont have back pain but I feel it a little when i start coming back up? is this normal?

I don't understand something Bill Starr 5x5.

Here it says :
5x5 Ramping weight to top set of 5

I understand it, thanks to this example:
Your 5th set is 100x5, 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5

But on Wednesday, it says:
4x5 Ramping weight to top set of 5

Does it mean :
Your 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5?
Or am I wrong?

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>>42803872
What would be best for an intermediate lifter with a flexible schedule? I wanna look aesthetic, and I ended up looking nice after I did SS and cut down but it doesnt seem like another strength program would be ideal for my goals so I came up with these two from aworkoutroutine which seems a trustworthy source

pic related

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>>42805051
>>42803872
and this is how I look

Starting a new job which is closer to a better gym and I won't really have time in the evenings so need a routine that I can fit in 60-80 mins.

Looking for something 3-4 times a week for early intermediate with high volume and intensity, any recommendations would be appreciated

Dudes I workout hard 5-6 days a week, trying to get some tone and decrease bf%. Check out my breakfast:
>3 eggs
>tomato
>2 cups of oats
>banana
>orange
>pumpking seeds
>2 tbsp peanut butter

I feast like this only for breakfast after I do fasted crossfit morning workout and then my lunch is just chicken breast + buckwheat and for dinner I eat only 2% cottage cheese

Started a PPL routine, not sure if it's just exhausting me or what. On week two and I'm doing less weight this week then I was last week. Is there any way to avoid this or am I just gonna have to deal?

>>42805062
Jesus m8 you look jacked.

Stats?

>>42805218
I look more deflated on the non-lifting days

177cm/62.5kg

How to fix an uneven butt? One is bigger than the other and I want it smaller.

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How long does it take for creatine to fully exit my system if I've been taking monohydrate 5g everyday for 3 weeks? I've stopped taking it for specific reasons.

>>42805241
post that no-pump unflexed no-leaning-back front pic
and you'll be one step closer to finding inner peace

>>42805288
lmao you a guy or a girl?

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I'm probably going to prison. How can I get fit with just my cell area and a pull-up bar?

>In b4 Rape jokes and protein double entendres

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>>42805573
I just realized I dont have any saved kek
got this one when I ate a few pizzas and pounds of meat, unflexed but my gut is all bloated

Does fapping without cumming raise testosterone?

>>42805202
eat more

>>42803872
Sauce for that video? I remember it

>>42805584
Guy :(

Boxing seems like an easy way to fuck up your nose job.

lads how will the time of day I lift affect my gains? is it a noticeable one if so?

so is Starting Strength the best routine for beginners then?

>>42805893
it's preference
I like to do it after my breakfast settles

>>42805947
sadly I have no time then, only after 3 ish
would it make a difference

>>42805902
If you add a fourth set of 8 reps on upper body compound movements, chest isolation on OHP days and Curls on the day youre not doing chins, then yes.

Doing barbell rows instead of powercleans is also good for aesthetics.

Is there any purpose in socialising or having friends if you don't care for social status or conversation?

why does klokov wear that leg wrap thing

>>42806084
Having a good social network is like having a safety net. It helps against depression. And in many other situations.
If you have friends with good and productive habits then those habits will affect you, in a very positive manner. Thats one of the reasons why its good to have a gym buddy, as it enforces your lifting habits.
It also is good for your brain and longevity. Were social animals, and need social interactions to be healthy. Being social also increase the chances of getting a girlfriend or hot females to bang.

A good friendship is like symbiotic relationship were you support eachother in many ways.

Give me a good ppl routine.I've been lifting for 3 months now. Started with Arnold's blueprint to cut, dumb I know . but I made great gains and went from chubby to guy with abs. Then I snapped my shoulder up and a month later I'm ready to go again .

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does working out with intensity increase testosterone/androstenol reception and libido, or does increases libido energy trigger responses which to worling out?
is it a chicke-egg situation or a cycle of mutually increasing factors?

>>42803872

sauce brehs

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have you ever seen someone call a guy out in the gym for being weak? I cant consistently stay in the gym because I always feel like one day someone is going to talk shit to me because im a weak faggot with a really low starting point

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What should I eat for energy to stay up over night? How long should I sleep? I've been working the night shift for a few months and I'm trying to improve my quality of life while there. I was trying to sleep for 5-7 hours before going to work but I'm sick of doing that and I feel like it isn't as effective as it should be. Protein?

Please help.

>>42806465
carbs coffee and caffeine pills are your friend

>>42806458

this literally never happens

when it does its just among friends joking about

>>42806458
I've never seen anyone talk shit to a stranger, but I have seen and received a couple form/routine suggestions in the past and the odd compliment on form.

>>42805062
What's up with your tits?

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I'm completely new to this, but my high rep low intensity routine is fucking killing me just because I honestly don't enjoy doing this already but I don't want to be fat anymore. I tried the same routine with a high intensity low rep approach and it felt way better and I got done a lot quicker.

Am I missing something there? Should I have been doing low rep high intensity from the start or am I being retarded? Fuck this shit is complicated.

>>42805028
There should be very clear % of your 5 rep max for each day. Don't over think it.

>>42805062
Mirin everything except you upper pecs. Unless it's genetic you might want to consider doing an incline bench for once.

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Everyone is always eating chicken but what about pic related?

3oz is 90 cals and 15 protein with minimal fat.
Anybody know the amino acid profile on something like this?

>>42806434
Answer

>>42806458
Never. I've had a few form pointers from obviously seasoned lifters and that's it.

What is your favorite intermediate routine? Generally prefer upper/lower split. PPL is just too many days a week for similar results. Maybe could do 5 days, upper/lower/ppl but would prefer a standard upper/lower.

Trying to improve my two miles but I don't want to hurt my distance jogging ability. What's the best way to keep the balance?

>>42806577
What about the salt?

>>42806663
About 1,120mg. It's ok though I cut back on my sodium elsewhere. Stopping playing Overwatch competitive.

>>42805710
male(female) or female(female)?

>>42805051
>>42805051
>>42805051
>>42805051
bumping for this

>>42805051
You could do the lyle mcdonald's generic bulking routine for intermediates:
http://forums.lylemcdonald.com/showthread.php?t=1696&highlight=generic+bulking+routine

>>42806840
well thats basically the U/L routine I posted

>>42806195
I used to have friends but I lost touch with them. I realised I didn't have much in common other than going to high school together and playing video games. I used to have lie self confidence so a lot of my friendships were ones that only existed because I made most of the effort to stay in touch or organise activities.

>>42806851
well then it's okay, download the FAQ if you haven't. Google: "lyle mcdonald generic bulking routine faq" it's the first link. I think it's okay to add another chest exercise to the routine.

I'm trying to fast to improve my mental health but my mouth is very dry no matter how much water I drink.
What's up with this?

can you be fine by just doing 2 ham and 2 quad exercises on your lower days?
like on the first lower you do hams
on the second lower quads

dont want t rex anymore and my work requires proper trousers

>>42807028
Mental health and hydration are not correlated.

Could be the heat, though.

>>42806452
>>42805698

https://www.pornhub.com/view_video.php?viewkey=ph56c8d808cf863

Theres more though

>three spoonfuls of oats
>two spoons of flax
>plenty of veggies on both lunch and dinner
>didn't shit at all today

What the fuck
Did I accidentally plug my ass or something

>>42806522

>>42807102
Nah it's like 16 Celsius in my room and I've drunk at least 2 litres 6 hours into the fast.
Is this not normal?

I just reached my goal low weight of 135 after a long cut. Now I want to bulk. How long should I bulk for/how many pounds should I gain before I start another cut?

>>42807106
Yeah I have the second part of this, never seen how it began, thanks buddy

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I've been doing bench press with my index finger around the ring, but apparently that puts a lot of pressure on the shoulders and you're suppose to pinky around it for a narrower grip.

Currently my bench is 110kg 5x5. How much strength should I expect to lose by changing to a normal, more narrower grip? Basically, I am moving my grip one hand width narrower.

>>42807187

upload dat shyt nibba

My left armpit area hurts when I do pullups or lat pulldowns. Did I fuck my shit up?

>>42807246
Where to?

>>42807263

xvideos or sumthin

I did that benching for big throws thing for the first time today where you basically bench as fast as you can at 50 - 75 percent.

Why did I get the biggest bicep pump of my whole life? And chest pump too for that matter.

>>42807273
Nah im not gonna make an account in a porn website sorry bro

>>42806851
Or you could do this 5 day routine by Eric Helms:

Day 1 Lower (Monday)
Squat Variant = Squats 3x3-5
Deadlift Variant = Deadlift 3x3-5
Single Leg Exercise = Single Leg Press 3x5-7
Leg Extension 3x6-8
Standing Calf 4x6-8

Day 2 Upper (Tuesday)
Horizontal Push = Bench Press 5x3-5
Horizontal Pull = Barbell Row 4x4-6
Vertical Push = Overhead Press 4x6-8
Vertical Pull = Chin Up 3x6-8
Triceps Isolation 2x8-12
Biceps Isolation 2x8-12

Day 3 (Wednesday)
Rest 1x24

Day 4 Lower (Thursday)
Hip Hinge Variant = Glute Bridges 3x6-8
Leg Press 3x6-8
Single Leg Exercise = Single Leg Press 3x6-8
Leg Curl 3x8-12
Leg Extension 3x8-12
Seated Calf 4x12-15

Day 5 Push (Friday)
Horizontal Push = Bench Press 3x8-10
Vertical Push = Overhead Press 3x8-10
Close Grip Bench Press or Dips 3x8-12
Triceps Isolation 3x12-15
Chest Flys 3x12-15

Day 6 Pull (Saturday)
Horizontal Pull = Barbell Row 4x8-10
Vertical Pull = Chin Up 3x6-8
Weighted Back Extensions 3x8-12
Biceps Isolation 2x12-15
Face Pulls 2x12-15

Day 7 (Sunday)
Rest 1x24

>>42807373
Vertical Pull = Pulldown, Chin-Ups, Pull-Ups.

Horizontal Pull= A Row movement; could be Pendlay Row, Yates Row, Cable Row, Single Arm Dumbbell Row, Chest Supported Dumbbell Row, Seal Row, Machine Row.

Horizontal Push = Barbell Bench Press (normal, incline or decline), Dumbbell Bench Press, Smith Machine Bench Press.

Vertical Push = Barbell Shoulder Press (standing or seated), Dumbbell Shoulder Press (standing or seated), Machine Shoulder Press.

Squat Variants = High Bar Squat, Low Bar Squat, Front Squats, Zercher Squat. (Can be replaced by a Single Leg Exercise like Split Squats, or a Leg Press).

Hip Hinge Variants = Glute Bridges, Barbell Hip Thrusts.

Deadlift Variants = Conventional Deadlift, Sumo Deadlift, Romanian Deadlift, Trap Bar Deadlift, Good Mornings. (Can be replaced by a Hip Hinge variant).

Single Leg Exercise = Bulgarian Split Squats, Lunges, Single-Leg Squats, Split Squats, Single Leg-Leg Press.

>>42807373
>>42807389
and whys hould I do that instead of the other one?
I dig the 3/2 ratio upper to lower body since my legs are more than good

>>42807406
It has a little bit of volume more than the Lyle one, at least in the upper body (I autistically counted it).
And according to Helms, as one progresses it's better to divide the volume across different days. This is because it allows better recovery and you could probably lift more weight if you divide your volume in 3 days instead of 2.
Still, I've read that some people cannot handle 5 days, so if you're not feeling good just go back to the Upper/Lower, or keep the 5 day one but reduce the volume a bit.

>>42807462
The other factor is enjoyment. Maybe you like the idea of going 5 times to the gym instead of 4.

>>42807462
>>42807471
I do actually like the idea since I like lifting but the routine seems like it has a lot of leg shit in there

Why's the deadlift more than 1x5? wont you snap your shit or over work your CNS which would fuck up the rest of the week

also OHP and Bench seems like hell unless you do like once you OHP first and then Bench and the other time you Bench and then OHP, otherwise one will affect the other

What's the best way to choose a best bang for buck protein? dollar per pound? dollar per grams of protein? dollar per serving? anything I should look for or avoid in the nutritional info? concentrate vs isolate?

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>>42803872

>>42807462
>>42807471
by the wya, where can I get more info about this/where you getting it from.

I'm going to be deloading once every 6-12 weeks so with all that plus the routine and the usual bulking at a surplus with a good diet im set to go, right?

>>42803872
>>42804430
How was your rhinoplasty procedure? I'm interested in getting it done but it's estimated $8000-$10000 in Canada since the dollar is shite.

I'm also scared of it getting botched, feels bad man.

>>42807503
Adjust it then.
do 1x5 deadlifts, or maybe replace it, I've heard good things about rack pulls above the knee.
About the legs, It doesn't look much different from the lyle one, if you want just reduce some sets in the exercises you don't like/want.
And OHP + Bench, both routines have it that way, so I don't know. But that's what they recommend. If you're an intermediate it looks like you should be able to handle it.

>>42807569
From these 2 books:
https://muscleandstrengthpyramids.com/
Well, the routine and exercise part is only from the training one obviously.
I learned a lot from it, it actually doesn't give you routines set in stone but teaches you the logic behind them.

>>42807617
shame its so expensive

>>42807641
http://dropcanvas.com/lo9r9678FP7y8C

>>42807102
Do you have a source for that? I'd assume dehydration would result in an overall poorer mood wouldn't it?

>>42807686
thanks a lot, you the man

I was thinking of simply getting rid of leg extension and single leg exercises but gotta read the PDF first

Anyone can guide me on women training after SS is done?
not thinking of following a strength path, simply building glutes and lower body in general

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If i hit a PR on bench but i struggle BIG TIME on the last rep should i take another day working on that weight or just increase the weight as per SL?

>>42807773
PERSONALLY I would keep the weight and try to do more reps next time before upping the weight again

>>42806522
high rep = aesthetics (Dont do more than 12 reps)

low rep = strength

>>42807823
makes sense

what about intensity? and would it be smart to lift for strength after aesthetics? i don't want 100% looks

>>42805062
sorry about the gyno

>>42804457
Yes, squatting uses your spinal erectors. However, your squat still probably looks like shit.

>>42805628
You're not intermediate lifter. You're a skeleton. Gain 50 lbs and add 300-400 lbs to your total.

>>42805902
It literally doesn't matter which beginner routine you do.
>>42806522
Lift heavy weights and stop doing useless pump work.

>>42806633
I'm really enjoying nsuns 5/3/1. Feels like a more fun version of sheiko.

>>42807092
You can have jacked legs from doing nothing but squats, deadlift variations, and calf raises. 99% chance you aren't "T rex" and you're actually just too fat. If your squat is than 400 and your deadlift is less than 500, it's unlikely your legs are very large in terms of actual muscle mass.

>>42807102
Dehydration and electrolyte imbalances (along with glucose and drug intoxication) are the top causes of altered mental status.

>>42807112
Wow, you probably had a whopping 15 grams of fiber. You should be eating 30+. Increase your fiber and drink more fluids.

>>42807173
You don't bulk until arbitrary body weights are reached. You bulk until you are too fat, or you are getting too heavy for your weight class if you compete. However, if you're average height male, you're probably going to look like shit until you're at least 170 lbs, and you won't look "big" until you're more like 190 lbs.

>>42807262
Sounds like you strained your lat. Rest your lat.

>>42807539
The answer is myprotein impact whey, when it's on sale for 30-40% off. Strawberries and cream is good, as is mocha. Cookies and cream is absolute garbage.

>>42807173
Hard to judge without pics. Don't go over 14-15% bf in my opinion (use a calculator to figure out approximately what weight this would be). Also, don't use the 'bulking' mindset as an excuse to go on a crazy surplus otherwise you'll reach this threshold weight gaining too much fat and not muscle.

>>42806865
My question is how do I make friendships which are not one sided? How do I make friends who genuinely care about me?

>>42807871
>You're not intermediate lifter.

that calculator and bodysymmetry thing says different, I almost OHP my weight

>>42807240
I feel like a grip where your forearm is perpendicular to the ground is the best.

>>42807773
I concur with >>42807783 as the insane grind probably comes along with slight form deviations. Stick with the weight until form becomes fairly smooth and then increase otherwise your form may break down even more with heavier weight.

>>42807773
>>42807783
Increase the weight. This is a classic noob trap. Noobs play around with the same weight, thinking "I'll do it again, and I'll go up once it's easier." They way to make it "easier" is to get stronger. The way to get stronger is to lift heavier weights. Don't fuck around doing the same workout over and over. Follow the fucking program.

>>42807823
Don't post in this thread if you're stupid.

>>42807857
More muscle and less fat = aesthetics
You can achieve this with low or high reps Volume is king. Do literally any beginner program.

>>42807902
Repguy here, thanks. I'll look into some.

>>42807880
So you OHP less than a plate. You don't get brownie points for being malnourished.

>heh, i'm not actually weak
>i just don't eat enough food to get strong, that's all!

You're a twink with shit lifts. Your lifts aren't less shit because you're a twink.

>>42807891
Don't comment if you're dumb.

>>42807936
OHP 1pl8 when you're a 100kg fat fuck isn't impressive at all
OHP your bw is impressive

>>42807953
Body weight multipliers strongly favor twinks. What is your total?

>>42803872
Why do I only feel pushups in my front delts?

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I'm 6'4 200lbs cut down from 230. Trying desperately to get rid of stubborn belly and hip fat but it's just not going away. Eating at about a 300 calorie deficit eating 200g protein a day and around 60g fat. Problem is I don't want to lose anymore muscle mass I think 200 is a good weight for someone my height. How the hell can I burn this fat faster?

>>42807953
The lower your body weight is, the less impressive a BW overhead press is

Elbow/Tricep area is in pain, I worked through it for a week or two with no noticeable pain during the workout but afterward it throbbed and so I iced it.
I've since given it a week off and whilst it feels better, if I dig a little into my tricep tendon area I can still find areas of pain.
Should I stretch + heat the area every few hours?
How long will it usually take until I can lift again?

>>42806522
>doesnt want to be fat
>trying to work it off with high reps
If you dont want to be fat stop eating so much you dense fuck.

anyone got that beginner/intermediate/advanced routine image?

>>42805051
Madcow 5x5. Get a spreadsheet and follow it to a T. Very effective program for people that can't make linear gains anymore week to week.

I'm a poorfag and can't afford the gym anymore.

Can I do calisthenics routines to any success?

>>42805628
You're really lean but you have very little muscle. Gain some weight and you'll look a lot better I'm sure.

Also
>those legs
skipping legs makes you look like a weak pussy

>>42803872
Why is my squat higher than my deadlift

S: 285
D: 265

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>>42803872
>did deadlifts for the first time in a while
>lower back has been achy for about 3 days now

Should I see a doctor guys? I really need a gym buddy to help me out with my form, I'm too scared to do anything that could strain my back now

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>>42803872
My wrists have been hurting from boxing/benchpress. What should I do to help them?

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What are some cheap, long-lasting ingredients I can buy to bulk?
I got Oats, milk and eggs, getting some chicken breasts, rice, and frozen veggies tomorrow.

>>42806722
fe(male)

Have any of you fasted before?
I've fasted for 34 hours now and I feel mentally confused and physically weak.
How can I get around this?

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>>42803872
My isolations are stalled as fug what do

Since I started I got my bench up to 170x5 and my ohp to 110x5 but I cannot for the fucking life of me get my barbell curls, upright rows, and standing tricep extensions over 65x3

>>42808849
Learn to bench and box correctly.

>>42808931
Peanut butter
Olive oil

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>>42809059
What about specific stretching and fish oil? Plshelp

>>42807936
>>>
> Anonymous 09/10/17(Sun)13:52:56 No.42808529▶
>>>42807953
>The lower your body weight is, the less impressive a BW overhead press is
>>>
> Anonymous 09/10/17(Sun)14:09:23 No.42808583▶
>Elbow/Tricep area is in pain, I worked through it for a week or two with no noticeable pain during the workout but afterward it throbbed and so I iced it.
>I've since given it a week off and whilst it feels better, if I dig a little into my tricep tendon area I can still find areas of pain.
>Should I stretch + heat the area every few hours?
>How long will it usually take until I can lift again?
>>>
> Anonymous 09/10/17(Sun)14:19:47 No.42808636▶
At least explain why you think it's dumb

>>42809165
what the fuck are you trying to say

Do I need to eat a lot of protein while on a cut? Or is just exercise and watching my calories enough?

My back is weak as fuck. Just got a job so I don't have money for the gym. What are some bodyweight exercises that train the back so I won't win a one way trip to snap city once I start lifting?

>>42809335
Eat clean, watch your calories

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>>42803872
How do make my neck smaller from stress? I have lumps on the side of my neck that are just from stress. How2UndoStress

How the fuck do I add mass to my calves? Is there anything other than calf raises that I can do?

>>42809462
Steroids

anyone had tricep tendonitis or a tricep strain?
quickest/best ways to overcome other than rest?

>>42809462
i have no idea what i'm talking about, so take my advice with a grain of salt
But, wouldnt the power runner and stairmaster help with that?

>>42809561
It's hard to give advice when you don't know precisely what you're dealing with.
If you're having pain while doing triceps extensions such as skullcrushers, a good trick is to do a couple of high rep sets of curls first. At least 50 reps. This will bring a ton of fluids into the elbow joint and everything will feel better.

>>42809359
>so I won't win a one way trip to snap city once I start lifting?
Snap city only happens if you try to lift way more than you're ready for (weight as well as number of lifts). As long as you follow a sensible progression when you begin in the gym, there's no real risk no matter how weak you are.

>>42809429
>I have lumps on the side of my neck that are just from stress.
>lumps
>from stress

I don't think that's even a thing.

Sup,
are there any abs exercise that can help keeping the mid section flat? I have abs and I have definition, but I have to conscientiously straiten my abs to get a really flat stomach. Any exercise to help "straighten" the abs?
Thanks!

Should I, a Skinnyfat dyel who took a year off lifting, eat on a calorie deficit or surplus? I mean should I focus on overcoming being skinnyfat or just bulk from the start?

>>42809938
Lift heavy and eat at maintenance or a very slight deficit like 100~200

Hi in 30, i went to gym from 17 to 24, was very fit and defined, 6 years have pass with no gym or diet, if i start again How much more faster my process will be? Muscle memory exist? Till what point? I mean 50% faster more or less? Any experience? Thanks

Should I be drinking protien shakes if I want to

a) lose weight
b) get muscles

at the same time

>>42810001
It depends. Establish your prot needs, your then look if you need shakes to get enough proteins!

>>42805615

There is a book called 'Convict Conditioning' which teaches you how to get /fit/ via prison style callisthenics.

>>42809966
You're old, so the process should be slower.

want to lose 30lbs of fat mass while building a bit of muscle. will eating at maintenance, lifting 3-4x a week and doing high intensity cardio achieve this in a reasonable time frame?

>>42806458
literally never, you are much more likely to see people try and help you discretely

What is the purpose of rice in chicken, rice and broccoli? What if I were to change it for sweet corn or possibly potatoes?

>>42810271
Losing 30lbs of fat mass in a recomp in a 'reasonable time frame' is an absolute pipe dream for anyone not hopping on their first Tren cycle

i like to breath in at the bottom of the strict OHP. Especially with heavier weights.
is there any benefit to breathing at the top? what is the better technique?

>>42810648
breathe at the bottom dude you dont want to relax your abs when you have weight up

https://youtu.be/nAgJlf8bKhs?t=1m10s

can someone tell me what to search to find this style of shirt on amazon UK? (it's a shirt that lights up based on what muscle groups you've hit)

>>42810271
at 1lb a week on a 500 kcal deficit, making sure you are eating plenty of protein, you're gonna take 30 weeks to lose that fat

30 weeks

could be decreased to 15 weeks if you're at 1000kcal deficit but i think at that point gains would be affected

>>42810834
is there a way to accurately measure bodyfat percentage without calipers or a smartphone (most scales on amazon require one)

How many water is ideal for good health for me?

Sorry if wrong English but you understand what I spoke okay.

>>42810885
2 waters every 2 hours.

>>42810885
1 litre per hour

I am doing 5x5, currently on 70kg bench, 65 kg row. Thinking about not increasing my bench until I can row the same weight. Is it a good idea?

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Hi guys, could someone explain to me how to use yohimbine HCl? Have read up on it but there seems to be contradicting advice. It says to use while fasted so as I do 16-8 but a lot of people are saying I should split the dose? Should I just take the full dose first thing in the morning? Also I'm guessing I should build the dose up really slowly with this shit.

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inb4 "the virgin squat."

How can I fix my terrible squatting form? My knees come too much forward. Am I fucking up the descent? My back becomes too upright when I try to fix the problem. I just got back to squatting from doing leg presses as my main movement because of my lower back.

Squatted outside of rack to get a better view for the camera.

>>42810841
Full tape measurement correlated with visuals

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Best nuts for bulking and overall health?

>>42810608
Rice, brown, is a better form of carb than corn and potatoes because it has more fibers. Otherwise, the swap is possible. In any case, variety is key!

>>42809842
Bumping

>>42811150
Deez nuts

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Having an argument with a friend; is it -absolutely- necessary to do overhead tricep movements to grow your long head, or will doing pressing movements alone get the work done?

>>42812113
why don't you each try your own way and in 6 months see who was right

>>42808338
Cardio. I've been putting on muscle and losing fat for months and my weight has stayed the same. Not intentional, I'm just not really in a hurry because winter is coming and i already look decent enough

>>42808849
Look up stretches and don't be dumb about it and hurt yourself more. Take Advil or turmeric to reduce inflammation

>>42812197
Also: my brother is going to massage therapy school and when his wrists assets bad, besides doing the above, he fills two buckets with water, one hot, one ice cold, and alternates soaking 5 minutes apiece all the way to the elbows

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How do I become more long and lean in appearance? What exercises and foods will help me get there? I was thinking that jogging/walking/body weight exercises while eating at a deficit (w v low sugar) would help?

>>42805102
PPL.
>>42805976
only depending how tired you are. i get sleepy in afternoon and am more of a morning person so i lift in the morning.
>>42807279
high reps always give the best pump.
>>42808583
tricep tendon soreness is common. try a tennis ball under tricep. should be other solutions online if you google tricep tendon soreness.
>>42809023
could be keto flu.
>>42809048
isolations should progress slower. use 2.5lb plates.
>>42809462
elliptical on high slope and high resistance and stairclimber.
>>42809842
stomach vacuums maybe.
>>42810648
i breathe at top as my rib cage is fully extended i can get more air, breathing at bottom is tougher as the weight is above my chest and i cant inhale enough.
>>42811118
literallly a thousand videos on squat form on youtube, put some effort in research.
>>42811150
brazil nuts for selenium and hazelnuts.
>>42812300
long? you mean tall? nothing can change that.

>>42812318
>>42809842
Thanks. Subsidiary question: how do I do them in the gym without looking like a retard trying to suffocate himself by holding his breath?

holy fuck you guys seriously get nose jobs? doesn't it make you sick to your stomach thinking about part of your body not even being yours?

I've been trying to start power cleans but whenever I rack the weight my elbows end up pointing down, and when I correct it (hands bent way back, upper arms parallel to ground) it feels unnatural, like I'm having to really push my shoulders forward. Is this okay, or am I going to snap my shit up? Is it safe to have slightly downward elbows, or is it one of those things that's unacceptable?

>>42812444
To clarify: The difficulty comes from me wanting to "catch" the bar with my hands, instead of just letting it sit on my delts and only use my hands to support it. When I specifically try to let it "land" on my delts it ends up smashing against my collarbone.

>>42807294
use a nyaa clone

should i put myself in as active in myfitnesspal when i walk a mile each day?

>>42803872
How long do you guys wait between sets?
If I'm doing the same exercise, I wait 5, if I'm cycling through, I wait 3. This okay?

>>42812560
No. That's not active at all. Pick sedentary.

While cutting, do I need to track fats and carbs as long as I am tracking calories and protein?

Do you actually need to eat vegetables to gain or is it a meme?

>>42805120
post cb??

Will lifting make me an alpha male?

>>42812937
Yes and no. The specific amount doesn't matter that much, but you need enough good fats to loose weight more easily.

After 3 months of Stronglifts my lifts are around:

185lbs squat
225lbs deadlift
135lbs benchpress
95lbs squat
135lbs row

I absolutely hate doing this garbage, can i move on to a bodybuilding routine now?

>>42813680
The shittiest routine in the World done with effort and enjoyment will produce better results than half-assing something you hate.
Of course you can switch.

>>42813739
Okay thanks. I saw that most bb style routines recommend 6 months of novice training.

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>>42809088
thanks m8, anything else I might want?

If I were to restrict myself to one protein shake a day, would it be more beneficial to have it before of after a workout?

New to the gym and I feel that my entire body is uneven. Is it natural? What should I do to catch my weaker side to my better side.

>>42813926
It doesn't matter as long as you get it at one point during the day. I'd say go for it before you workout.

Hey fit, ive been lifting since 2012, and off and now now and then. I stopped because im a sissy faggot but im back in it.

I take creatine hcl and I know that it differs in how creatine mono works. But I can't find any conclusive information about water retention and weight gain. Obviously creatine hcl does not get stuck in your intestines or whatever like mono but shouldn't I still some weight gain in the form of water retention right? Creatine hcl wouldnt be creatine if it didnt do that?

The reason I am asking is primarily because I am seeing myself gain weight and Im really paranoid it is because im not counting correctly. I'm good on that front but still prone to the fear im not actually maintaining.

Definitely after workout, or your body will just use the protein as simple sourcd of energy via catabolic metabolism

Are JJ Watt/Gronk sizes and leanness possible natty? I know both of those guys are probably on roids, but would it be possible to be 250-260 lean at 6'3-6'4?

Is starting strength + accessories still the beginner routine if I can't eat at a surplus consistently?

How long does it normally take to reach 2/3/4/5

>>42814202
Creatine monohydrate is all you need. HCL is just extra expensive for no benefit, despite the companies' claims.

Regardless, yes you should expect some initial weight gain. It's a one time thing though. If your weight continues to climb too rapidly, it's because you're not counting properly or because you've set your intake too high.

>>42814339
It'll work as well as any other decent routine under those circumstances.

>>42814616
Literally impossible to say given the humongous individual differences there are. Most people never get there though.

>>42814739
Yeah, I accidentally bought it. Thank you though for the confirmation.

I can kinda see hints of definition in my stomach, whenever I move about in front of a mirror, and if I tense I can feel some slight indentation. Does this mean I am close to six pack if I cut a bit?

ATM doing strength endurance (high reps, low weights, short rest). Now want to change to hypertrophy. How to calculate weights for hypertrophy? Doubling, 1.5ing, ...?

>>42812444
Do some front squats with clean grip to get the feeling down. If you're straining your back at the lowest point, you're too far forward.
It'll hurt your wrists the first few sessions but you'll get used to it.
When you go from power cleans to regular cleans (and you will once you get addicted to the rush) a poor rack will make you fall to the ground

I did SS for about half a year and now my stats are: 6'1" 181 lbs 320/215/365

I want to focus on building muscle now. What is the "SS" of intermediate hypertrophy programs? I've been thinking about doing a PPL or UL but what worries me is that there's no periodization, unlike in strenght routines such as TM and J&T2.0

What to do about the neck muscles?

How is 24 hr fitness?

>>42805527
A few days, why would u stop though? theres no harmful effects if youre drinking water enough

>>42814947
Closer than you were, probably, but not close, no.

>>42814980
Calculate? Wtf, man.
Add weight to the bar, do set. 10 reps super easy? Repeat the process. 10 reps super easy still? Repeat the process. 10 reps feels about right? There's your working weight.

>>42815068
Periodization is overrated (although still useful).
Just make it a point to always try to somehow surpass your previous performance.
Keep a training log. The most common approach is adding reps to your sets over time, until you've gone from e.g. 8 to 10 reps on all sets of a given exercise - Then you increase the weight and start back over from 8 reps.
But there are many ways of improving performance. Even if the set feels better it's progress. Just make sure you do SOMETHING better than last time. It doesn't have to be complicated.

If you can't seem to improve anything for an extended period of time after making a switch to e.g. PPL, then there's a chance you've started doing too much volume too soon. Cut back a little and see if progress resumes.

Just sprained my ankle, what can i do for cardio until it gets healed

>>42815223
>10 reps
Umm okay, thanks. I'd like to 8reps, but this will work for that as well

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>>42803872
Will strong lifts help with abs? 6'1 17%bf, 36 inches at the naval, 194 lbs. I'm almost where I want to be, down from 263 pic related

>>42815550
>strong lifts
No, but if you want abs you'll need to lower your bf% even more.

Is xAxBxAx extremely necessary? Can't I do something like xABABAx with cardio everyday? Would it be too hard on my body? I'm asking because I feel bad as fuck for having 4 idle days/week. Any recommendations?

Where do I go for a weekly meal plan?

Which is the best overall routine between 3 days full body, 4 days split upper lower body or 6 days leg pull push

>>42815792

custommealplanner.com

>>42815550
>left picture: 17 years old
>right picture: 37 years old

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How does one whose never thrown a punch in his life get into boxing?

Do I just look into various boxing gyms and try to find one that allows/trains absolute noobs?

>>42815730
It's not necessary, you can try it, but I don't know how long you'll last until you're too tired to keep it up.

>>42815796
Just speaking from personal experience but I feel like I made the most gains doing an upper/lower split two times a week. Plus it's also a pretty fun split imo.

How to get big

>>42816163
Eat big

>>42816166
But I'm full, what should I be eating

>>42816197
Height/weight? Avoid processed shit, fast food, soda, all that. DRINK MORE WATER. I'm sure you've had people tell you to eat your vegetables and fruit too. Do that.

>>42816217
I drink a lot of water and no fast food or sugary drinks.
6' 160~lbs

>>42805745
what if u need your nose corrected but cant do a nose job? better box and have it broken and corrected?

>>42816236
You just gotta eat above your TDEE. How much depends on how fast you wanna gain weight but then you'll have to cut if you want abs or whatever. There was a picture showing what's some good stuff to eat, but you can't go with vegetables and fruit. Meat, you can't really go wrong with this, chicken in particular, and fish in general is pretty good, dairy if you want, pasta, as long as it's whole wheat. I'm sure you can find this out by yourself, I'm even skinnier than you and I'm on GOMAD since I'm still a pretty extreme skeleton and I'll end up looking like shit by the end but I'll have to cut anyway. Go with 300-500 above your TDEE if you wanna bulk at a normal rate. What's your goal?

>>42816317
180~200

I've been doing pushups for about a week, why aren't my arms getting bigger? My forearms especially are the exact same

When I ate like a horse I could shit easily once per day. Now when I'm watching what I eat and supplement gainer shakes I can hardly shit. When I feel i have to take a shit I can hardly produce anything. What is going on?
Diet mainly consists of: skim milk, roast beef, pine nuts, lettuce and bread rolls in the mornings, shakes throughout the day and for dinner fish/more beef (i fucking love beef), sweet potatoes or rice.

Best ab exercises for trimming fat?

>>42816515
Read the sticky, fag

>>42816529
You can't make me

>>42815550
Nutrition will help you lowering your body fat

>>42816483
>No fiber
>Why can't I shit
Gee I wonder.

>>42803872
Well bros another girl flaked on a date
Third time this week what's the best shoulder exercises to get over my patheticness

>>42816581
OHP

>>42816581
>girl
Give up or find a trap/twink. The female Jew isn't worth it

>>42815837
Do I really look that old?

>>42815307
Boxing if you're into that minus the leg work, swimming, potentially assisted/minus the leg work and of course the elliptical and bike if you're ready for that.

How do I bench press properly? I did it yesterday, and it is a bit sore, but no pump when lifting.
Any definitive guides?

>>42816543
Oink oink fatty

>>42816422
kek

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How many more lbs do I need to lose for me to get a fully defined 6 pack?? 175 right now

>>42816483
Eat more fiber. Either eat way more servings of veggies and I mean a shit ton, or do some tricks. Most of the time I would mix whey powder with wheat bran (55g of fiber in 100g), milk and jam. Lots of fiber, lots of protons, little bit of sugar and it tastes pretty okay. Also eat raspberries, blackberries and unpeeled kiwi fruits, the peel has most of the fiber in it. Beans also have a lot of fiber and taste pretty good. Just remember 14g per 1000 calories is the goal you should shoot for. With the wheat bran mix, I would overshoot that goal by eating veggies and beans and maybe a kiwi and actually have to shit 2 or 3 times a day, so you can overdo fiber too. Just keep a look on your fiber intake and you'll get a feel for it.

anyone else has low cholesterol?
it's nothing serious just under the normal low limit

can I get into serious amounts of eggs?

>>42816633
Tfw skelly fat.

>>42816644
nice gyno brah

>>42816581
>best shoulder exercise
To gain mass or to forget the pain?

First option:
Face pulls from a very low point so it's almost and upright row kind of motion. Best with bands.

Second option:
Maxing out on OHP

>>42811118
You're not low enough
Knees slightly trailing past toes doesnt matter
Try squat without shoes or with lifting shoes and get a better fucking camera

>>42816694
Just a reminder form my former fat self that I'll never make it without surgery feelsbadman

>>42809335
If you want to preserve muscle then you need more protein than when you're maintaining your bodyweight or when you're bulking.
But, there are other benefits of protein while dieting, like satiety.

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I stopped consuming dairy, just to see what would happen, other than that have been eating normal as usual.

And then a week later I started shitting all day. At first it looked like diarreha and then it has gotten better but now I'm going to the bathroom way more than usual.

Never read about this happening to anyone who gave up on milk.

Does somebody have any idea?

* tr dr;
Stopped consuming dairy and now I'm shitting a lot. What gives?

>>42816644
Probably around 25lbs maybe even 30lbs or 35lbs and you'll probably end up looking skinny with well abs.

https://www.youtube.com/watch?v=JDG0m9PoYQ0
Look at this dude and skip to the part where he's conditioning for the bodybuilding stage.

>>42816746
It's your body losing your lactate enzymes. Congratulations, you're lactose intolerant now.

>>42816592
>>42816695
Thanks brehs going to the gym now will report back soon if PR'd

>>42804457

you should feel only deadlift in your back, not squat. What you feel is alright, you squat with your legs. Back is just for support and you should keep it as straight as possible.

>>42816762
Wow, he turned himself into a beef jerky

Is it acceptable for a chubby dude (190 lbs, 5'10", ~23% bf) to go straight to cutting without bulking first?

I haven't worked out in about a year, but I'm tired of being a pudge and would rather not have to feel fatter before getting cut.

>>42816762
Are you fucking serious?? Another 30 lbs?? Brb while I go drink some bleach dawg fml. It's been way too long since I've truly feasted on food.

>>42816833
>that feel when 139 at same height and probably same if not higher bf%
Fuck me.

>>42816836
30lbs? too much, I would say less than 10

>>42816814
I went up in weight and my lower back started to ache the next day, 2 days later its still aching, did I fuck up my form? Should I hold off on deadlifts till the achiness goes away? If it does go away..

For bulking and counting calories-
Is it better to just set your activity level to, say, medium, and try to hit that every day, or to set it to sedetary and just add in excercise on days you do it?

I have a spastic job schedule (manual labour for up to 12 hrs at a time), so I don't do a consistent amount of activity every day.

>>42816890
Always go with sedentary. Other activity levels are more random than anything else.

>>42816890
Medium
>hit that
If you're bulking you wanna go above that

>>42816830
It's bronze tanner.

So what would end up happening if I end up doing any of these routines 3 days in a row without a break? My schedule limits my Gym days so i want to know if i should just continue a routine

>>42816836
Well, I can see you still have a very high amount of fat around your waistline. So either you have genetics that deposit all the fat around your belly which would mean, you have to hit below 10% to be shredded, in which case, yeah, the 25-35 still applies, or you are actually fatter than you think and your whole body is covered with fat (check under your arms around your lats. are there flabs you can grab? That's fat) in which case the 25-35 estimation is still accurate.

Nobody said it's easy, and most would tell you to get bigger before even thinking about cutting. You do what you think is best.

>>42803901
First post bestest post

>>42803872
best shoulder accessories?

i do heavy OHP as a mainlift and incline bench to help that, but besides that an facepulls I don't do anything else for shoulders.

>>42817231
You could throw in some lateral raises or upright rows. Face pulls are great for rear and side delts, but doing some more side delt isolation, never hurts.

Got my wisdom teeth pulled off, how long do I have to wait before sucking dick so I wont create an opening for HIV to entre through it?

I had my teeth pulled almost 2 weeks ago

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>>42803872
Does anyone else not make any gains in terms of lateral raises? are they a shit exercise? I've been doing them for like 3 months and haven't gone up at all, i'm stuck at 15lbs

>>42817434
Lateral raises are a bitch to progress on and form is incredibly important when doing them or they could snap your shit just try to increase reps every time
I like to do 3 sets 15-20 reps with them

>>42815104
bump

How's this / should I change anything / is anything missing?

MONDAY
Barbell Squat 3x8
One Arm Dumbbell Row 3x8
Standing Dumbbell Calf Raises 3x8
Clean Deadlift 3x5
Walking Dumbbell Lunges 3x10

TUESDAY
Bench Press 3x8
Dumbbell Flys 3x8
Face Pulls 3x10
Incline Dumbbell Bench Press 3x8
Standing Dumbbell Tricep Extension 3x8

THURSDAY
Bent Over Barbell Row 3x8
Barbell Squat 3x8
Wide Grip Lat Pull Downs 3x8
Seated Cable Rows 3x8
Clean Deadlift 3x5
Dumbbell Curls 3x10

FRIDAY
Military Press 3x8
Face Pulls 3x10
Dumbbell Lateral Raises 3x8
Incline Dumbbell Bench Press 3x8
Dumbbell Shrug 3x10
Crunches 3x10

>>42817601
thanks anon, any good videos on form to make sure I'm not fucking my shoulders up?

Any advice for dealing with flared ribs? And how long does it usually take to deal with them?

>>42817688
Ignore the click-bait title. This channel is legit
https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=350s

Muscle memory is real? 5 years no lift, how much till i get all i lost? I have been lifting for 16 years, im 30 stopped 5 years ago

>>42817737
dope thanks friendo

>>42805028
Download a spreadsheet and follow along for every single workout, it makes it much easier. That being said, you're right about the top set of 5 on Wednesday.

>>42803872

im constipated af

my weight went up 5 lbs over the weekend

is that all shit and water, i def. didnt eat over my tdee this week, although i did eat a fuckload at once

>>42817811
yeah it's probably all shit weight

take a light form of exlax or something and settle in for a ride

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>>42803872
bout to start taking these bad boys. what am i in for senpai.
anybody else sup ZMA?

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Is it fine to buy what you eat one day at a time? Like would it be a waste to go buy a head of fresh broccoli and a unfrozen chicken breast for just that day's meal vs. buy a bag of frozen chicken and frozen broccoli for a week? I live close to a small market and wanted to simply walk there and pick up ingredients to prepare daily.

>>42812182
How much cardio? What kind? Still eating on a deficit?

>>42803872
how do I photoshop my neck?

>>42803872
>Unflavored Whey Protein (2 scoops)
>Cane Sugar (1Tbsp)
>Water

Do people actually enjoy drinking this shit, or I am doing it wrong?

My closest gym doesn't have a squat rack, what 4 day split workout can I do without a squat rack?

It has free weights, cardio stuff, and most other machines, just no squat rack. I wonder if I could request one?

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How do I make this side quad to grow bigger i don't see any growth development in that side desu

If I screwed around with lifting for 2-3 years beforehand (no real routine or nutrition so little size gains) would I be able to still experience noob gains if I actually take it seriously?

So uh /fit/ this would usually go in a sexual health general but seeing show there isn't one I'll ask here I fuck my cardio bunny gf alot bareback but never cum inside she is also on the pill how likely is it that pre-cum would get her pregos?

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>>42818603
>she is also on the pill
>how likely is it that pre-cum would get her pregos

>>42817658
bump

When on a bulk, do you eat the same amount of calories on both lifting and rest days? What about cardio days?

>>42818903
Yes.

Why is my neck so fucking huge, it's become as thick as my head.

I do Push:
>Bench
>Squat
>Dips/Incline
>OHP
>Shoulder Flies
>Tricep Extensions
>Weighted Crunches

Pull:
>Deads
>Wide Grip Pullups
>Reverse Grip Barbell Rows
>Close Grip Chins
>Facepulls
>Bicep Curls

I'm only at a 1/2/3/4 for like 6 reps and my neck/traps are just massive compared to the rest of me

>>42818917
Won't I just gain more fat that way, though? Wouldn't it be better to eat less on days I don't lift?

>>42818948
It could be the crunches. I do weighted too and sometimes I push with my neck without realizing it. It makes for a good neck workout.

>>42818985
In that case, you'll gain weight slower. It's up to you.

>>42807857
>>42807823
this isn't 100% accurate. your routine should incorporate both for optimal progression. if you're only doing one or the other, you're going to stall quickly.

Home gym people - did you build your own lifting platform? what size? I'm trying to save on space and thinking of making a 2'x8' or 3'x8' - I'm not sure about the 2' but 3' should surely be wide enough just for rows and deadlifts

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My tailbone has been hurting after squatting and deadlifting recently. I believe my form is fairly good and I'm not lifting anything too heavy. Is there any reason why the bottom left part of my tailbone would start hurting randomly?

Are you supposed to arch your entire back on flat bench, or just squeeze your shoulder blades?

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Is jelquing something that can improve penis strength? Does it affect anything else?

>>42820044
If keeping your shoulders healthy is your main concern, the important thing is to create what's called thoracic extension i.e. the part of your spine that sits between the bottom of your rip cage and your neck should be arched or at least very straight. This will cause the bottom of your pecs to sort of point up towards the ceiling. Many people like to extend their thoracic spine maximally as they lower the bar. This is what the cues "come up to meet the bar" and "pull the bar down" try to achieve.

Also your scapulae (shoulder blades) shouldn't just be retracted (pinched together) but also depressed (pulled down towards your feet ("put in your back pockets")).

I started SL in February and switched to Greyskull in June and as it stands, my 5 rep maxes are Squat 210 lbs, OHP 105 lbs, DL 225 lbs, Bench 160 lbs. I feel like I fucked up my beginner strength gains because I'm skinnyfat and I've been trying to cut for most of my time lifting. Would I be better off restarting SS and bulking to gain strength, or should I go to something like PPL for aesthetics?

>>42820377
>I fucked up my beginner strength gains
You really can't.
Beginner gains, or noob gains, refer to the simple fact that the weaker you are in relation to your own individual genetic limit, the easier it is to become stronger (and vice versa).
It's not a time sensitive thing or anything. All it means is that when you're very weak, it doesn't take a lot to get stronger, and when you're very strong, it does.

Increase your calorie intake and see what happens while staying on your current routine. Give it a couple of months. If you're still not happy then obviously something else needs to change. Maybe the program.

You can choose to change up everything at once - diet, routine etc. - but then you fuck up the chance of learning how your body responds to these changes, because whether you get the desired result or not, you won't be able to tell if it was the one change or the other that made it work.

>>42820361

Problem is arching my spine or whatever it is kinda gives me lower back pain, what am I doing wrong?

Am I supposed to just concentrate on squeezing shoulder blades and driving them down?

>>42805051
i used his template to make my own PPL and its volume is way higher than the one he made lol

>>42820453
Could you post yours? I'm looking for something higher volume.

>>42820447
Sounds like you have an extension intolerance. This isn't necessarily something you're doing wrong. It may simply, but unfortunately, mean that you have a low back issue that needs to be fixed before you can bench press safely.

You can still do dips, decline bench press variations, and push-up variations.

But get your back checked out by a professional.

>>42820453
>>42820496
Do you two think that because high volume is good, super high volume must be super good?
Do I really need to tell you how stupid that is?

There is a sweet spot for everything. All things being equal, more volume is often better BUT only up until a point. At which point it actually does become detrimental.

File: 1503965148415.jpg (26KB, 720x717px) Image search: [Google]

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At what point should I actually cut?

I currently weigh 87kg (191lbs) at 180cm or 5'9.

My lifts are -

100kg/220lbs Bench Press

65kg/143lbs Overhead Press

140kg/308lbs Deadlift

With these stats will I actually look half decent if I cut? Or will I still be a mega dyel

>>42820569
I've been doing bro-split for years and it's just an endless 3x12 for up to 6 exercises for each muscle for a single day so when I see these PPL routines I keep thinking that it's not enough.

>>42820586
>3x12 for up to 6 exercises for each muscle
To me that sounds excessive even for a 5 split, unless you're really only truly putting 60% effort into those sets, in which cause you do of course need more work to get the same effect.

Still, even if it does work for you, everybody's work capacity is different. What's excessive for me might be perfect for you. Anyway, the key here is that you've been doing it for years as you say. I know a lot of guys on here are new to this, and they still think they need tons of volume, which is just flat out wrong.

>>42820569

I seen the doctor and he told me it's kinda muscle strain, I just needa recover for 2 weeks or so. But how do I prevent this from happening in the future?

>>42820712
Lie down on your stomach. Do a push-up, but relax your trunk and legs so your hips stay on the floor and your back bends backwards. Keep everything other than your arms and shoulders relaxed.
Does this hurt your low back?

If no: may very well be a muscle strain and it'll probably subside on its own (how you prevent it from reoccuring depends on how it happened in the first place)

If yes: it's probably not just a simple strain. See a competent physiotherapist.

Does cardio kill gains? I want to bulk, but I want to keep doing cardio so I stay good at fuckin'. Just like twice a week.

what sort of routines should I look for if I desperately need limb mass? stronglifts aren't cutting it
>inb4 diet
yeah I know

>>42820739

Okay I'm not sure if I did this correctly but I basically lied on my stomach, and relaxed my legs and hips while I tried to push myself up without actually pushing myself up since that would bring my hips up. Is that what it's supposed to be? I also stretched the back but it didn't hurt.

It didn't hurt at all, so what that means?

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67KB, 654x467px

>>42803872
Is getting lean the same thing as losing weight????

>>42818464
No. They're fucked up if they do enjoy it. Just fucking put milk or almond milk in it and call it a day ffs

I've increased my amount of push-ups from 0 to 15 in the last 2 months and for about 2-3 weeks i haven't been able to increase that regardless that i do them every day when i wake up and before bed, sometimes even more. I hardly ever meet my daily recommended calories cos skelly but surely it should be increasing. pls halp.

>>42821102
give me the stats, are you some kind of lanky freak?
there is no excuse for you not to meet your calories by the way. Pushups is 70% willpower at the low end, you aren't progressing from 15 because you don't want to.

>>42821159
195cm and 75kg bro i wish willpower was the issue my arms literally give out from beneath me

>>42820986
Most likely yes. Unless you're Auschwitz tier and you have neither muscle nor fat, and in that case you probably could get muscular without putting enough fat so you'd have to cut.
But if you're "fat", getting lean is useless on it's own if you have no muscle to show. If you're really fat, however, losing weight is always good, since better skinny fat than morbidly obese.

Should I buzzcut my shit up so I don't look like a sick dying virgin?

Sup fit!
Quick question about supersets. I plan on doing them to minimise my time in the gym because I'm getting tired of spending nearly 6h a week there.
For Bi and Tri it's pretty ok, but I tried (heavy) machine flys with chin ups and it was a real bitch (like I normally can do 12 chin ups easy, but today even on my first set I struggled to perform 8). Should I rest just a few seconds between my lifts even when supersetting?

>>42821796
you can take rest between super-sets, otherwise you obviously will fatigue almost immediately.

>>42821188
when you're that tall your arm acts like a fulcrum, I can see how you might suck at pushups
75kg isn't enough at that height breh, eat up. EAT UP and progress on your bench and rows, keep doing pushups. You will succeed

>>42821981
New thread
>>42821981