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>No mental health questions
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Question That Don't Deserve Their Own Thread
Newbies read the sticky or frick off
>No relationship questions
>No mental health questions
>Medical advice should be ignored, we are not doctors
How much do I have to lift for the gay urges to go away?
on a related note, is it gay to lust after the gym twinks?
if you're attracted to men in any capacity you're bicurious at best and full on gay at worst. Lifting wont make it go away.
>How much do I have to lift for the gay urges to go away?
It depends. If you're a skinnyfat dyel, your low muscle mass and high bodyfat are probably leaving you with low T and high E which can give you some false gay. So if you lift seriously for at least a year while consuming adequate protein and less slop you might be cured. However, if you got to hard and too far in the gym you start appreciating male physique too much, and if you hop on gear that exacerbates the trail to possible homosexualry and can lead you into the steroid:troony pipeline.
>your low muscle mass and high bodyfat are probably leaving you with low T and high E which can give you some false gay
that's not how it works jesus christ you people are stupid
for me lifting just made them stronger..
I run, walk on incline, weighted rows, chin ups, pull ups, dumbell curls and over head press.
Mainly focused on weight loss. What's a key I'm missing? I assume core would help. I don't know core other than sit ups and planks both are tedious.
I Mainly want weight loss but a good start base after my goal to look good.
eat less
Lift weights
>focused on weight loss
overall muscle mass helps
consider squat, bench, and deadlift as well
I'm trying to bulk and gain muscle, but as of right now I'm at around 20-25% bodyfat. Apparently I'm now overweight.
Am I supposed to go on a cut then bulk back up? Do I continue to gain weight to build more muscle? Or should I try to maintain my weight? I'm actually at my ideal weight right now, just with too much fat.
If you're at 25% it's time to cut until you're below at most 18% then you can bulk back up. Do this a couple of times until you're above your ideal weight at 20% then do a hard cut to get shredded down to <15% and then enjoy swimming in pussy (if your face isn't awful)
Could anyone take a look at my programming and give their thoughts? I was doing something like this informally for a little while, but never had much room to stick with it (my job fricks my shit up with sleep).
The FSFSFxx setup is the first block, and the ULULULx is the second block. Both have preprogrammed deloads 6 and 4 weeks in, respectively.
Forgot link. Go figure.
https://imgur.com/a/sM6yL9w
Do you guys use any tracking apps? I know I'm supposed to develop discipline and stuff but I think it'd be nice to have a record of when I need to exercise while also seeing how diligent I'm being.
I use the Strong app. It tracks all my workouts and lifts, charts my strength/volume gains, and enables me to create workouts that I then use with timers in the gym. I know there are other more popular ones, but I like it.
Thanks anon. Will give it a try
I'm 174cm sitting at about 68kg. I hit the gym 3 days a week for 2 hours a pop. (full body split and bare minimum cardio).
Is 2000 calories a day enough for a noticeable weekly weight loss or should I push it lower? First time trying a cut after almost 2 years of maintanance and bulking so I don't quite know how to guage my intake yet.
just cut out 200-300 cals per week and weigh yourself regularly. when you're losing 0.5kg per week you'll know you're at the right calorie intake.
When do I actually change up my gym routine / making it harder or more intense? Recently started going to the gym few months ago and sort've just coasted on someone elses work out plan
how about right now? the most simple thing you can do is increase the weight your lifting for each movement on a week by week basis, if you haven't been already. alternatively look into programs that better suit your goals.
Do i just keep increasing until I cant do it comfortability with form?
pretty much. increase a little each week and you'll grow and get stronger.
yea
Are laying knee raises a good first ab exercise? Wanted to start a simple ab routine every 2nd night on my lounge floor.
what's the best way to increase ankle strength?
Been making great progress in gym, weights keep going up but I assume my tendons are not keeping up.
Felt slight burning occasionally on right arm, now feel it on the left and it kinda messed with my push exercises (dips, bench, ohp).
Pain/discomfort is located (if looking from back) a little about the elbow on the inner side.
Push through or take it easy and maybe skip days, take it easy ?
Heard rippleshit make a point about pushing through and let it be inflamed so it heals faster, sounds very pseudo science to me, opinions ?
What are some material things every person trying to lose weight should have/buy?
Smaller cutlery.
I'm 31, I have lifted irregularly for like 15 years now. I am at 1/2/3/4 but recently have been doing more calisthenics and kettlebell work. My diet has, historically, been "okay" at best. Probably 100g protein/day and a mix of good/okay foods, every now and then I eat ice cream cream or other sweets. I also play tennis 2-3x per week, so there's quite a bit of cardio.
My current goal is to get *actually* muscular. I look average now, I look healthy and not skinnyfat, a little bit of muscle but mostly just look like a normal non-fat person.
Given my history, is something like SS still going to be sufficient or am I past this stage? I have a home gym (rack) and access to a gym, I can lift as much or as little as I want but I do have a high stress job so full body 3x weekly seems to make the most sense to avoid frying my CNS.
Separately, I'm cleaning up my diet. Below is the loose plan:
>2-3 eggs, slice of sourdough bread with butter
>Coffee with collagen powder
>Kefir
>Rice/pasta and chicken/beef for lunch
>Protein shake (ON 1 scoop + 1.5 cups milk)
>Dinner is usually rice/pasta/potato and chicken/beef + veggies
>Greek yogurt or milk (1-2.5 hours before bed)
Can rucking/kettlebell swings be enough for cardio?
Should I stop drinking diet soda?
>Tendonitis in both elbows
How do I fix this? It's affecting my gains.
I wish I knew, I have it in my right arm and nothing seems to really show a clear progress towards fixing it. Mind you that I got it through too much stressed(cramped) writing and computer work, not because of lifting and I get the feeling that the difference in cause is relevant to what helps.
Dead hangs and face pulls seem to ease the pain the most but I also have a tiny bed and shit chair/desk position which could very well be a big factor too.
No idea if those two are in line with
since I don't know what eccentrics and sheering forces are.
>I don't know what eccentrics and sheering forces are
Eccentrics are the negatives for a rep. Sheering forces can essentially be thought of like pressure inside a joint in this context. Skull crushers and heavy reverse curls cause lots of pressure inside a joint. You can use this pressure to slowly build strength in the joint so that way you're not as prone to injury. Note though that connective tissue takes 3-4x as long to adapt to stress as muscle tissue
you just gotta find exercises that don't aggravate it and give it time to rest, tendonitis isn't something you actively fix it's just something you have to wait out. Once it's healed up you gotta be sure you listen to your body when doing movements that may aggravate it.
When I started, I was hovering at around 180 lbs at 20% body fat. After retaking my measurements, it now says I'm at around 172 lbs at 17.5% body fat, but my TDEE only went down by 15 calories. Did I make a mistake somewhere, or am I overestimating how much it should drop? Should I start restricting an extra 100 calories for my cut just to be safe?
No there's no mistake there. You're good dude
Kind of a stupid question but I've been talking with a girl for some months now, she lives in another state and we're gonna meet up this summer and we're definitely having sex. Since we started talking we've been video chatting and I've obviously sent her a lot of pics of my muscles since she started asking for them. But you know, I'm a little nervous about meeting up now because pictures are pictures and pump, good posing and lighting really makes you look at lot better than what you really are (pic rel, not me). So now I'm nervous that when she sees my body she's gonna be let down. Is this something reasonable to be worried about? Will she actually care? Anyone have stories about this?
When I first met up I was horny as frick and didn't give a frick as long as they had all their limbs.
She might begin to care after.
That makes me feel a little better. I am on the skinny side but when I flex and pose I look much bigger and she compliments me for being big, I think that's the one thing that worries me
She won’t care brah. Talking to a girl rn and I’ve sent her pics like this (great lighting, pump, etc.) Now, I showed her a video of me doing an ollie on my skateboard (without a shirt cause it was hot outside) and she said I looked really hot. Now, mind you, I looked like shit. Bad lighting and no pump.
Women don’t care about the thing you care about. They’re not striving for male physical perfection. You’re fit; that’s good enough brah
>been lifting for about 6 months
>started drinking protein shake about a month ago
do yall follow the instructions on it? I've been drinking it in the mornings after my workout in place of breakfast. I'm drinking the gold standard whey and it says 8 oz and 1 scoop but goddamn am I fricking starving halfway to lunch
Are you a recovering fatass? If you're bulking, protein shakes aren't a meal replacement, you're supposed to just have them right after your workout. If you're cutting, then feeling really hungry by lunch means your diet is working, that'll go away for the most part once you hit equilibrium with your new RMR.
yes I used to be a big ol tub
I'll keep powering through the hunger
thank you
Drink casein instead after the whey runs out. It's way thicker and it gels in the stomach. It acts much closer to cheese in the stomach than milk or whey in terms of dairy. I'm a recovering fat frick and switching to casein got rid of the hunger issues I was having with whey. Whey is good for skellys because it digests really fast but casein is good for guys like us and has a similar effect for muscle building
Is pic related any good for a 3-day intermediate routine? There are a lot og supersets, but that shouldn't be an issue, right?
It would be fine if you have the work capacity to handle all the supersets. If not you're going to get sloppy and risk injuring yourself
Can I get a bodyfat estimate? I kind of want to keep bulking since I’ve been doing strength training, but maybe I’m getting a little chubby?
You're around 22-23% right now. A few more percentage points up and you'll be medically overweight
when I squat the bar is directly resting on the vertebrae at the back of my neck
I am a lanklet with a very long neck
what do?
rest it lower
I physically can't go any lower. it's resting on my "traps" but my traps are small (don't exist) and my neck is bony
Front squat or use a safety bar. Fixes the issue immediately
Is muscle loss when cutting overestimated? By estimates, I'm sitting at around 19-21 percent body fat. Look good with a t shirt on, but barely any visible abs. Want to get more shredded but don't want to feel flat as frick when cothed. What do
If you're eating lots of protein, you're eating frequent meals, and your numbers in the gym haven't crashed, then you won't lose much muscle at all on a cut, if you lose any at all
Are fermented foods as good for your stomach as people claim they are?
Only if they're raw and fermented. Pasteurized fermented foods lose all the benefits. The bacteria responsible for lacto-fermentation coevolved to be symbiotic with us and once your body gets used to them the benefits are pretty big
does lifting get you girls
No, but it can give you confidence in yourself because you know you look good, which ultimately can get you girls. If you don't like how you look because of the internet giving you body dysmorphia then it's not going to help at all
Would you cook and eat an egg with bloodspots? Do you consider it harmless?
perfectly fine to eat
no
you're fine. these things only become an issue and slow down gains when they're a regular occurrence
can you just post a video of you squatting?
Any idea how to program them? Do rucking the day after K-bell swings or would that tax the spine or whatever too much
Rucking first and then kettlebell swings after would be much better. Kettlebell swings are going to tax your back far more and you'll reduce rucking performance if you do your swings first
What about say rucking on mondays/thursdays, k-bell swings and other weight stuff on tuesdays/fridays, then making wednesdays and weekends rest days to focus on recovery
That would work really well
If I have a really hard training day then I sleep like shit the night after because my drunk friend fricking wakes me up at 5am (so I only get 3 hours of sleep) am I fricked even if the day after I get a full 8 hour sleep? Was that entire training period for nothing? I didn't eat too well yesterday because I slept like shit;.. Im having a BONUS rest day today to make sure IM properly recovered...NKKHS
You're good. It's like asking if a single cheat meal will make you a lardass. Even if you ate 10,000 calories in that sitting you won't get fat from it. It's when you eat like that all the time that it fricks you up. If you don't regularly try to push the human limits and live on 3 hours a night all the time you won't see any gains lost
I'm having trouble with my squat bros. Every time I do back squat, i get some type of lower back "discomfort" the day after. It's not pain. It doesn't hurt. It just feels like a dull ish ache. I have watched myself in the mirror and I think what's happening is that my lower back rounds when I get to proper depth. My heels don't raise at all, I have trained them to stay firmly planted on the floor. My stance is pretty wide. I focus on pushing my knees out, bracing my core, breathing properly. I don't think it's caused by a weak core. I do a lot of planks and other accessory work. I can hold a plank for over a minute. I have tried training up through goblet squats, as well as front squats. However, when I do front squats, my chest collapses inwards. So maybe it's a mobility issue? Also, I have a bit of anterior pelvic tilt, and lordosis, when I'm standing normally. Which I have been trying to work on. It's weird though with squat, when I try to go to depth properly, without my back rounding, it takes enormous effort, even if it's literally just the bar. I don't think it's leg muscle weakness, because I am able to goblet squat at least 100 lbs, and I run, etc. But yeah, would appreciate any advice for this. I feel like I see people way more dyel than me doing squat with decent form fairly effortlessly, and I've been working on it for the past 6 months and still struggling. I just want to be able to squat and go up in weight without potentially fricking up my back.
Please post a vid of your squat form
Any tips on how I can get bigger gains?
Is this DYEL ? Thoughts?
Nah, not dyel anymore
Not dyel. What's your current routine?
If I lower the bar on a bench press and don't feel a stretch in my pecs, is it because I lower it too far down my chest or is it more a problem with grip width? The eccentric also feels extremely easy compared to the pressing, which is fine if I just want to move a lot of weight but it feels like I'm missing out on some chest gains.
The only other person I've met with this particular problem had short arms. What's your height and wingspan?
You get a far bigger stretch with a wider grip and lowering to your upper chest (between nipple and shoulders) but some people don't have the shoulder mobility to do it. Don't force it but that's how you get a big stretch
Does gooning help with workouts if I don't cum?
Gooning has 0 (zero) benefits towards anything in life
With that program, I want strength at first, then a decent power / size mix. Just trying to become reasonably well-rounded athletically, but I'd like to look nice in the process.
Don't superset the strength movements and increase the percentage. Make the hypertrophy focused lifts a dynamic rep range like 8-12 instead of a static rep range. Be sure to adjust form for hypertrophy lifts so they're more effective. Much slower eccentric than the strength and power lifts and a deep stretch with a pause at the bottom
I can adjust it to a rep range. I'm still learning how to use the app; it's not terribly clear how to program things like "5+" (c.f. 5/3/1). On a side note, the lower percentages on the UL are for power variations of movements (maximum velocity / paused in tension). Does that make sense, or should I clear that out?
1/2
2/2
>captcha: KSSS
Power variations are fine for lower percentages since it's mostly about the explosiveness.
For sure you should. Whenever you're doing a lift for strength it needs its own breathing room because of how intense its going to be. A set of a movement done heavy and focusing on strength should take you out for 5+ minutes between sets. If you can spring right into another movement after doing a heavy, low rep set you aren't lifting enough weight for your current strength level
So if I adjust the programming as you mention, on the 3xFB I should take the 6x4 portion and leave it as normal sets instead of antagonist supersets, while leaving the others as supersets?
I felt fine doing something similar before doing interval cycle sprints for 72min at a time (1 minute bursts, 3 minute rest, 9 minute warmup and cool down).
Only concern I had was burnout from going to failure on literally every set on a full body routine for several weeks lmfao
Fair concern Haha If you start experiencing fatigue all the time reduce the number of sets or your frequency. It should clear up pretty quickly. If you're pushing really hard then you don't need that many sets. The guys I've seen who can push themselves to near the limit on all their sets normally only do routines like full body twice a week and then do something like high rep calesthenics or sandbag work on the side for conditioning
Also, it's a bit much for the sprinting, but if your knees and hamstrings feel fine then you're blessed. That much volume for those groups in a week would blow out most people and get them injured
is the difference in quality between amazons best selling lifting straps (picrel) or some expensive shit worth caring about, or do i just go for the cheaper option and replace them when they die a year from now?
These are fine
thanks
The straps don't actually support the bar's weight much, they just do the same thing mixed grip does but better. They mostly prevent the bar from rolling out of your hands.
Anyone have nuobells or TRULAPs adjustable DBs? I have the cash, but can't decide between the two. TRULAP goes up to 92lb so I'm definitely leaning that way.
squats today
working weight was supposed to be 82.5k for 3x5
warm up, work my way up
70kg i dont have any pain but my knee feels iffy as frick
decide to say frick it and just do 3x5-8 front squats instead (again) did 55kg x8,8,7
why did my squats start feeling like absolute shit ever since i started standing more at work (keeps me focussed better)? surely this cant frick up my knee? i walk 10-15k steps a day on top but that wasnt a problem in the past
i dont want to abandon regular squats but something about them is just always off for me, before it was lower back and ankle mobility, now all of the sudden its my knees, beyond frustrating, esp when the supposedely more complicated and awkward lift feels so much better (front squats)
I got a job where I stand all day moving heavy shit and my legs are noticeably tighter. If I don't stretch my legs and back regularly I get those same issues you're talking about
got any stretching routines you would recommend?
What underwear do you guys use to squat?
I have a really specific situation and I've been injured twice because of it
My microfiber boxers (Calvin Klein) don't support my junk and it's just hanging
When I squat my balls press against the microfiber material and as it stretches it becomes tough, now imagine me doing a set with adrenaline and on preworkout, not realizing my balls are being crushed each rep
This injury happened to me once in 2020 and it took me months to heal
It happened against last week but thank god I realized what was happening so I stopped and recovery only took about a week
TLDR: my microfiber boxers crush my balls when I squat down, what underwear should I get for leg days?
Good old Hanes doesn't fail me on squat days. Standard boxer briefs work fine ime and my balls are well above average size
Ok follow me here. How would the "motions" of lifting be called if we remove the weight from the equation?
Lets say you do a simple squat without a barbell, that counts as a bodyweight exercise, but im looking for a broader term that contains it.
Now you do a simple bicep curl without a dumbell, you just do the movement without weight, how would the kind of exercise itself be called if it doesnt have weight? Or think of an overhead press without a barbell, just the movement, how would the cathegory of exercise that these movements without weight fall into.
It cant be calisthenics, as it references just bodyweight movements.
Could it be "flexions"?
Sounds like a moronic pretentious way to describe stretching or warming up. Maybe you're thinking of something along the lines of proprioception?
Not stretching, because you wouldnt be reaching that ROM. The movements without the weight.
>proprioception
No, that would be a sense
I guess?
Curls, extensions, presses, pulls will work too, depending on specific body part.
Right but what would be a word which encompasses all those together? Thats what im looking for
Literally "motion", probably.
Why do you think there is one without weights, if there is multiple when using weights?
Or you mean analoguous to "lifting" ?
No, not a synonym to lifting. "Motion" is a little closer, but it doesnt define the group of movements in distinctful way
That's literally just physical therapy anon
Im liking it more. But how would these movements be called onphysical therapy
Guys i found the term. Isotonic exercises.
Glad to help you with your school report.
what trip on IST gave a good advice?
Oldschool ones like Scooby used to. Nowadays the ones with good knowledge to share on here don't use tripcodes because they also run businesses or have a big YouTube following they would lose if it came out that they like using IST. I've spotted quite a few here before because sometimes they slip up
I hit my fist againt the wall early in february.
It's still swollen and painful to this day when pressed around the knuckle. Doesn't really hurts otherwise.
Could I break something there?
could be a hair fracture in one of the finger / hand bones. if something was broken in half you'd know. it will go away with time
hey so like if i go "relieve myself" and it looks like chalk when it dries up is that a sign that im terribly dehydrated?
Yeah man that sounds like you're approaching medical issue level dehydration
Is a 3 day PPL dumb?
It's pretty dumb
I've just started lifting and seem to have an injury in my inner thigh/groin (hip adductor?) that I only noticed when I started doing squats.
I could manage it with foam rolling and a proper warm up but as the weight increased it is now affecting my lifts. I feel like I have the strength in my legs to complete a rep but then the pain flares up and my form collapses.
Any protips or should I just go to a physio?
Could be your squat stance is not set up for your hip joint. I tried to narrow my squat stance a little and my hips hurt for a week. You can look up videos on how to set up your squat stance
I'm fairly sure it's a pulled muscle/tendon or something. I've tried all different stance widths and toe angles with varying weights. It's only on the left side, my knees/hips/lower back all feel fine.
I'm not even squatting 1pl8 yet (55kg PR) and it feels like there's no way I could safely go heavier without sorting this out.
I'd rehab it and then check videos of your squat form after you're healed up. Still do your upper body lifts though while your leg heals
Stop and give it some time to recover. Resume once the pain is gone. If it keeps persisting for several weeks after a single full recovery it's likely a form issue. It could also be that your adductor is so weak compared to all your other muscles that it's just going to suck for a while until all your leg muscles get to roughly the same level of strength. Getting all the muscles on the same rough level might take several weeks.
What kind of whey protein powder is everyone using? I dont give a shit about isolate or hydro-whatever. Im looking for cheap whey with a good flavor so I can make a daily shake.
I generally trust Dymatize and ON, and Ascent at Costco is pretty good. Currently using "MuscleTech Nitro-Tech 100% Whey Gold" since I got it for $28 for 5 pounds. MuscleTech has a bunch of different formulas, so make sure you check your label but for that price it works.
I mostly use ON for anything powder related. Their whey concentrate is good. I also use the hydrolyzed but that's only for when I have money. It's expensive but damn it's good
What's the current opinion on honey during workouts? I've been taking a bottle of raw unfiltered honey with me and shooting down a mouthful between sets. It feels like it lets me work harder and heavier, but it could just be in my mind.
It's just sugar, lots of people drink sugary drinks during workouts. Add some electrolytes to it and you've made your own gatorade
Strength and endurance athletes have been doing that for over 100 years. I've also seen it done with maple syrup and recently dextrose powder has become popular for the same effect. Intraworkout and post workout sugar gives you better performance and recovery than even adding extra protein to your diet
actual raw honey is closer to a solid than a liquid
congrats, you are drinking certified goyslop
How do I do push ups/crunches effectivelly?
Like, I don't mean HOW to do these exercises, as I can do them. But what I mean is how many and such?
I'm a /fat/ resident and I am losing weight, and I wanted to add doing pushups/crunches. But whenever I try to look up how many I should do for it to have effect I get these answers like "If you can do 25 try to aim for 70"
Black person how? As I said, I am /fat/ so I can barely muster 23 of the motherfrickers(43 crunches) before my body is like "Stop now please, it HURTS"
All I am doing now is I do them every day after my morning coffee until I can't anymore, increasing the numbers as I go and feel like I can push out just one more.
Is this a good way to go for now, or is there some program I should follow to do these effectively?
for push ups 3x12. once you can do that comfortably, move to a more difficult progression like diamond push ups. for crunches just do a few sets to failure.
you should really just lift weights though.
>you should really just lift weights though.
Oh yeah, I am in the gym 3x a week, I just wanted to do these because I used to be so /fat/ that I literally could not.
If you can do 23 of them then 3x12 or 2x15 would be better than just doing one all out set. You'll get in more volume and see faster progression like that. Be sure to mix up the variations though if you're doing them daily. Spamming the same exercise every day can lead to injuries
Gains are the same between 5 and 35 reps if you hit failure. Keep doing what you're doing and just add weight when you hit 35 reps or use a very slow cadence of 5 seconds up and 5 seconds down to make it harder. Fail within 90 seconds if doing that. If you get beyond 90 seconds then add weight
Skinny fat and have gotten out of shape, should I just bulk up and put on as much muscle as possible instead of cutting...6'1 210 lbs
Your definition of skinny fat is going to be wildly different from others. That weight with literally no muscle would just be fat. Imo, cut down to below 200 for a bit to where you start seeing some definition, then bulk from there. No need to cut all the way down to ~10-12% unless you REALLY want to
How do I get more libido/harder boners without taking pills?
I started taking an antidepressant that has helped me in all areas of my life except sexual. I get BORED with it and my dick doesn't get as hard as it used to.
Tell your doc that it's suppressing your sex drive and they'll try another. I had a friend that needed to try like 7 different prescriptions before finding the one that worked properly
My gym doesn't have an incline barbell bench but has inclining benches for incline dumbbell press. I'm at 75s right now for 3x8 and it's starting to get hard even getting them up into the starting position. How do people cope with dumbbells getting too heavy to get into position? The only other option is the incline bench machine (like pic rel) and it feels way awkward to use since the arms can't swivel so you're stuck doing the machine's range of motion
Use your legs to kick up the dumbbells into position
Yeah no shit, that's what I'm doing now.
Been lifting mostly regularly for about a year now. I started with SL and kept tweaking it to where I am now doing 5 days a week of lifting. I'm stronger than when I started but I'm sick of going to the gym. What are some effective, full body calisthenics routines?
Ive been exfoliating my face followed by zinc and facial moisturiser
Ive never had acne this bad have 3 of these big drippy puss things on my face
I looked into it and b12 in my preworkout can cause it, i have 2 scoops a day
Im cutting out pre now but anything else i can do to cut out acne? I read whey can aggrovate it
I want some pre that has no b12, what ones are good?
B12? I dunno. Wrack your brain and try to think of anything new you added to your diet.
or soap, shampoo, laundry detergent, anything...
Even just using a different brand of the same product has caused me acne. Maybe even the same brand could cause issues if they changed the recipe.
New to whey shakes. How do I best mix it in to milk to avoid it being grainy as frick? I bought a shaker bottle today so I'll use that later but if I use cold milk with it won't it not mix in?
pour half the milk in, then the whey, then the rest of the milk. cold milk should be fine. and definitely use the shaker bottle for a good 30 secs. you can give it another shake when your half way through drinking too.
I'll try that, thanks
Do yourself a favor and get a Ninja blender or some knock off. Got one like 8 years ago and still the best thing I've done w/r/t shakes
Eastiest red meat/proteins to digiest? I think too much lean proteins is causing me digestive stress. Thinking I need a bit more fat in my diet. About to spend some time researching this
is there a minimalist upper / lower routine where each workout can be done in an hour? like chest > shoulder > pull > row without any excess?
chest/back/shoulders/biceps 3x8 each
legs/abs/lowerback 3x5 legs, 3x8+ others
chest/back/shoulders/triceps 3x8 each
legs/abs/lowerback 3x5 legs, 3x8+ others
Abs can be taken out if you don't care for it, lower back could probably be taken out if you do deadlifts (but some light reps on lower back extension machine might still be good). Maybe add a 3x8 calves on leg day? Probably as minimalist as you could get, besides going down to a 2 day/week thing instead of 4/week.
Stupid question fellas: when should I start using a lifting belt? I was told by a random guy at the gym I need one ASAP if I want to add weight to the bar safely (2.5 plate RDL, 2.5 squat, still an ignorant DYEL)
Honestly speaking: when you're squatting like.. 4plates? And deadlifting 4+? You can easily get by with strict/proper form until then.
>I was told by a random guy at the gym I need one ASAP if I want to add weight to the bar safely
To be fair, there are two things to this: 1. This is a kinda older mindset where back then (when people's form wasn't perfected like nowadays) a belt absolutely helped as a crutch; and 2. It really does help brace your core when doing heavier weights. If you don't know how to brace yourself (or are bad at trying/doing it) then you could hurt yourself trying to go too heavy. Back when I used to squat heavier weights, I was doing 3plates with no belt just fine. Where you're at a belt is *okay*, but it's not necessary yet.
Thank you anon, I'll enjoy bracing and working on my core strength for the time being then!
NTA, what's the limit for core muscles bracing? If I do weighted core and pelvic floor work, reasonably, how far could I get without a belt?
No idea whatsoever, there probably isn't because it'd depend on genetics/your body's size/strength. There's probably a recommended limit but no actual/scientific "human limit" or something along those lines
As a intermediate beginner having done a 8 mont hbulking phase, how hard would i need to make my mini cut of ~8 weeks?
What has a high protein:calorie ratio that isn't protein powder or chicken breast?
Canned tuna
Tuna, egg whites, venison, rabbit, skim milk, Greek yogurt
>t. permacutting
hello guys
newbie here
i gained a lot of weight while on psychiatric meds and now i want to lose it
problem is, i still live with my parents so i dont get to decide what i eat
what would be the best way to lose weight in these conditions
Eat less of what they give you
Tell them you want to lose weight and need to eat less and to give you less food
Take care of your own meals
Move more
Move out
>i dont get to decide what i eat
yes you do. get a job, buy your own food and learn to cook.
>so i dont get to decide what i eat
It doesn't matter AT ALL *what* you eat, but *how much*. A very famous example is a dude that ate only twinkies for like a month straight and lost weight, because he kept himself at a caloric deficit.
>what would be the best way to lose weight in these conditions
Eat less, move more, and you'll accomplish your goal.
I decided to not be dumb and look it up. He ate only twinkies/sugary snacks for 10 straight weeks and lost 27 pounds. Which is just more proof that calories are the only thing that matters when gaining/losing weight.
Did he get the beetus?
Dunno about later in life but immediately? No. It was only 10 weeks. You need *years* of a completely shit ass diet like that to do that to yourself
Track your intake with an app and stay below your BMR, you'll lose weight in time. If they ask, just tell them you're trying to take care of yourself. You're an adult, they can't force you to do anything anyways. What were you medicated for?
>What were you medicated for?
schizophrenia and depression
i'm still medicated but less, so i've stopped gaining weight like crazy but the scale just won't go down
>but the scale just won't go down
Then eat less and/or move more. It's literally that easy. How the frick can people still not understand this shit???
>i'm still medicated but less, so i've stopped gaining weight like crazy
It was never the medication that made you fat, it was you overeating. If you never would've stuffed your face all the time you never would've gotten fat
>but the scale just won't go down
Yes, because you're still overeating. This is not rocket science, be at a caloric deficit and you lose weight. It's the simplest of things: eat more calories than you burn in a day and you gain weight; eat less calories than you burn in a day and you lose weight. That's basic physics.
Why should I go to the gym when I just want to go twink mode?
What is the average price for gyno surgery?
I was quoted between $5k-$9k and that sounds way too high.
ill suckle dem teets for free my dude
That sounds about right actually. Chin Lipo and buccal fat removal is about that much. They have to anesthesitize you to do lipo (have to pay an anesthesiologist)
If your plastic surgeon was being honest those costs are included in the $5-7k they quoted you. If theyre duplicitous, expect it to be around $10k.
*$5-9k not $5-7k
changed up my routine & now I'm having crazy DOMS symptoms from my back day. I typically alternative chest & back every other day, work in legs each day & rest on the weekends. This week I've been weaker than usual in my chest & am crazy sore today after pushing my back workout.
Should I be resting the day after workouts if I'm sore like this? I want to go hit chest today, but I'm fatigued & my whole back is tight. Not sure if it's a "don't be a pussy" thing, but I already can feel my chest workout is gonna be weak af. I'm not trying to cop out, so maybe I'll just go hit arms and legs or something. I'm just gassed & sore. I'm trying to get a big ass chest, so pushing chest back a day feels lame.
Post routine and lifts
routine
back
- pullups, sets of 10 or 5 when i'm gassed til failure
- overhead pulldown
- single arm row
- vertical row or fixed pulldown
- dumbbell lat raise
chest:
- incline press
- dips 4 x10 or til failure
- pec dec
- pec fly
each day I incorporate some mix of leg curls, extensions, hip abductions, & squats.
each set is typically 4 x 10 except last set til failure
I want to switch from PPL to B.R.O. split (chest, back, legs, arms).
Where should I place delts in Bro splits? with arms or chest?
Also I'm switching because I have been doing PPL for years now and feel like my chest lifts been stalling last couple years. Is this a valid reason to move on to Bro split?
shoulder push on chest day (ohp, lat raise)
shoulder pull on back day (rear delt fly, facepull)
True moron question: I've always used the foamyness of my piss to gauge whether or not I was getting enough protein. More foam = excess nitrogen = more than enough protein.
I recently added a contact sport on top of my 6x week weight training and the foaminess has gone away despite continuing to eat 1g per pound of body weight or more.
Does this mean I need to eat more protein, or was my piss gauge weird schitzo nonsense to begin with?
When in doubt, moar protein.
I want to improve my health and lifestyle in general, but I'm full of vices. I was very sedentary but started going to the gym 3x week this month. However I also:
>smoke
>smoke weed
>eat too much sugar
>don't sleep enough
>drink too much coffee
>too much screen time
I want to change all of that, but whenever I try, the others spike up full force. Where do I start? Should I cut them all cold turkey? Should I try to quit one of the things and wait to settle down before trying the other? Should I just reduce them all slightly before trying to quit?
Quit one and reduce all others as much as you "comfortably" can until you're ready to move on t the next one.
hm alright, thx
Quit them one by one, starting with the easiest and working your way to the hardest.
>cut down screen time a little
>drink one less cup of coffee per day
>set aside a little more time to sleep
>eat a little less sugar
>toke a little less
>smoke a little less
Repeat when possible without relapsing, until you can eliminate a vice - one by one, they'll go away, and you won't have thought much of it. It won't be easy though.
Thanks for the input fellas
>cigs
do your best to reserve them for a specific event that happens infrequently. Maybe at the start or end of projects that take at least a week, when you finish reading a book, etc.
>weed
not that big of a problem. If you want to cut down only smoke after getting heavy DOMs or after some rest days.
>sugar
I don't know how you consume sugar. Drinks are easily cut and replaced with artificial sweetener alternatives if need be. If you're the type that likes to eat a lot of sweets maybe cut down to 1 nice sweet a week from a cafe or restaurant you like.
>don't sleep enough
No caffeine after 5pm. This is the easiest.
>drink too much coffee
No caffeine after 5pm.
>too much screen time
be more interesting. Take up a new hobby like sewing/alterations so your shirts look nice when you cut the sleeves off for summer, learning to take the waist in on pants yourself will save you money after your waistline shrinks, grow some watermelons, learn to draw, learn cardistry, pick locks, watch birds, learn a basic shuffle step, whatever. Screen time makes people boring and say weird things
is this plan ok? ik its a little light on shoulder movements but i just did the first day and i am spent
At what point do you stop bulking if you’re doing strength training?
Also, when you start losing weight, do you eat 500 calories less than your normal amount (like 3000 - 500 = 2500) or go below to like 1700?
>At what point do you stop bulking
when you can't progress anymore
when you can't get the food down
when you feel too fat (probably somewhere between 20-25% bf)
>cals on a cut
you eat 500 below maintenance
Bulk until you hate your body. Cut until you hate everything else.
>do you eat 500 calories less than your normal amount (like 3000 - 500 = 2500) or go below to like 1700?
You eat at whatever deficit your body/TDEE calculates you eat at. I cut at around a ~750 calorie deficit, but there's tons of people that say it's stupid to go above 500. Never go above 1000, it's pure frickin hell
<BLEEP>
<BLEEP>
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I'm forced to do PSMF because I literally have no money and food except around 2kg of protein powder and some butter.
I have to do it for around week or slightly more.
How bad is this gonna be for my health?
I like the reverse pec deck and face pulls because the stretch always feels super good for me. I also like doing hammer curls, preacher curls and tricep pull downs because I enjoy the pump and stretch. If I have the time is there any reason not to do these exercises every workout? More like, how would I structure doing movements that bring me joy every time I'm at the gym? Maybe only seriously try to do linear progression with the movements 2x times a week?
obviously this is in addition to a real routine, I'm doing PPL.
Yes there is a great reason, you need to let your muscles heal and recover between workouts
Thoughts on Hydrolyzed collagen peptides? Was unaware a serve was also 24g of proteins. Is this better than whey?
why isn't upper lower divided in horizontal/vertical movements more popular when you get same amount of work? you have 5/3/1, but every other program has for example bench, row, ohp, chins or similar movements crammed in one day.
Do you guys ever get urges to exercise at inappropriate times?
I'm a DYEL and sometimes at night I'll be bombarded with "GET UP AND EXERCISE AAAA" despite it being 2am and getting ready for bed.
And no it's not a guilt thing as this happens even when I don't exercise for months.
Also also it still happens when I purposefully abstain in an effort to retrain body when it's appropriate to get surges of energy (example: exercising during the day).
It's really annoying
is it bad if i bake with foil on top of my pan? i put foil on my pan then i put olive oil on the foil then i put my meat (like ground bison for example) on it... then bake to well done of course
could that have any negative consiquences?? i just do that so that i dont mess up my pan
i tried looking online and they said it doesnt really matter if you bake with foil but there is no data saying if its bad or not for you
should i just skip the foil and clean da pan ISTbros?
I would avoid it personally, as consumption of aluminum is linked to alzheimers and other stuff.
>but anon I
microscopic.
>muh pan
use parchment paper or get some baking glass, i forget the term. it's oven safe and glass, you figure out the rest
I'm 4 weeks into my first ever fitness commitment that has stuck and feeling pretty good. r8 my routine
>mon/wed/fri
>1 mile cardio (usually walking on treadmill or using the elliptical if i want to go harder)
>alternate lifting upper body and lower body on different days (i use the machines im scared of the chads on the free weights and dont wanna look dumb)
>generally go the heaviest weight I can, do 12 reps until I can't hit 12, then 10 until I can't hit 10, etc. working my way down
>tue/thur
>2 mile walk outside
>occasionally one might be an extra rest day if I'm feeling extra wiped out
Male 6'1
SW: 230 lbs
CW: 225-226
Currently working on eating better so I start getting more out of my workouts. Not tracking calories but I probably should if anyone has a good app recc. I went from eating out multiple nights a week if not every night to maybe once or twice now, hit a grocery trip today and got a good amount of healthy stuff. Trying not to go too drastic too quick but I'm feeling good and making incremental improvements.
Hey man, congrats on sticking to it! The program looks fine for beginner. Keep up the good work!
thanks, i credit it to the lexapro
Cronometer is a good app for food tracking.
If i can only go 3 times a week to the gym wich program do you guys recommend?
Probably PPL, or upper/lower where you go ULU one week and LUL the next.
I was looking at the Defrancos program on the sticky. I guess i can stick with that as my upper/lower? even tho upper lower don't exchange they're always upper/lower in each week.
Also this might sound dumb but i don't get why in each week there's 3a - 3b and 4a - 4b. Do i have to do each of those or do i choose between the two? Why they even have a letter?
They seem to be choices. You do one or the other, preferably rotating between weeks/sessions so both are done an equal amount over time. Shrugs are a meme though so you can probably just skip that one
>Also this might sound dumb but i don't get why in each week there's 3a - 3b and 4a - 4b. Do i have to do each of those or do i choose between the two? Why they even have a letter?
I haven't done that program but my guess is supersets.
If you have 1.5-2 hours a session then full-body. Don't fall for the memes that it's for complete beginners. Unless you're, advanced which you definitely aren't, you can get big and strong
So what should i go with for full body? I was looking at GZCLP but i was doing SL before that 5x5 thing and felt like my biceps were small af and didn't really felt like i was strong, except for my legs wich were strong af.
Just mix and match exercise order within the workout. Add isloations for arms somewhere and dial back on sets for legs if you want your upper body to catch up. Personally I've found that simply just doing the body part you want to focus on/develop first in the workout when you're fresh will bring its development up. Doing weighted chin ups or barbell curls first has helped me grow them significantly over the past few months and, for me, their fatigue doesn't interfere with the rest of the work out. I'll also throw in a couple isloations at the end.
Give this a watch. https://www.youtube.com/watch?v=vz3kBcMHIi0
Full body twice a week using compounds for everything and getting the gaps with isolations
Can I go from 15% bf to 10% in 2 weeks or is there a hard cap to that?
jesus christ what, fricking no??? You'd have to be at a frickin.. 2000+ calorie deficit?
no that's unreasonable. aim for 1% bf loss per week.
yeah you can do that with fasting pretty easily
Any good scales for measuring body fat/composition? It doesn’t have to be too accurate, but just good enough while tracking progress on cuts and bulks.
Body fat scales are not accurate or precise. Use a tape measure. For men, waist measurement changes are a good barometer for fat gain/loss.
Tips on grip strength for deadlifts? My lower body feels strong enough to finish my sets, but my grip slips. My next session I want to go up, but I don’t know if my forearms will handle it.
Last rep of every (or just the last) set, hold for 5 sec.
Will I look silly if I get heeled squat shoes even though I'm still lifting babyweights?
I feel like I'm fighting my form more than the weight sometimes
What form issue? Squat shoes help you get depth of you lack sufficient ankle flexion but won't fix much else
You are like little baby, except babies actually have good squat form. Do deep bodyweight squats throughout the day and hold them until you can fall asleep like that, like a true slav.
no, just get them. but do a toddler squat daily and hold it for as long as possible. also do hip opener exercises before squatting.
ultimately years of being sat on your arse will have weakened your ability to do what we can naturally do as a toddler, so work on getting back to that
Do you count the fricking BAR or no?
Yes, always.
you do. It's part of the weight you're lifting.
If you maintain your weight without going on a deficit/surplus, do you lose muscle even if you workout normal?
no
Will a gallon of milk give me the desired mousse shit consistency i desire in a bowel movement?
does creatine monohydrate decrease or increase the freezing point of liquids (Milk, water). and why does it cause farts
Fellas, I've taken to using an aerobic step thing for low impact zone 2 cardio, about 30-45 minute sessions 3-4 times a week. Typically I'll hold 10kg dumbbells and do sets of deadlifts/hip hinge motions to try to stop any imbalances. It's working great, but will this make my butt enormous?
How do I turn akathesia into ab exercise?
Any reccomendations for programs that I can do with pull up bar and a pair of 6kg dumbbell?
The dumbbell won't help you much. Stick to calisthenics. Maybe you can do shoulder flys if you're really new
pause bench yay or nay
You mean pausing during the motion of the lift? Or putting it on pause and doing something else?
yay if you need to strengthen that bottom half of the movement or you're planning on competing in powerlifting
How come I can see my abs lying down than standing up?
a good workout for females that focuses on lower body and attractive parts ? my gf is thin with low bf, she needs bigger legs and ass. something that can be done only with a bench and dumbells
what's better for hypertrophy "size"
a stronglifts 5x5 program, or doing something like a PPL with things in the 8-12 rep range?
option 2
If I can't do squats for a beginner program like stronglifts or starting strength or whatever, what would be the best way to substitute it? I have hell bad knees (meniscus issues, tendons out of whack etc) I can do low weighted leg press for high reps, and I can do leg curls/extensions no probs tho
>I can do leg curls/extensions no probs tho
What?? I would argue that leg extensions, especially once you start doing heavier weight, is WAY harder on the knees than squats
I dunno mangs, just doing a complete squat motion fricks me up, but doing each leg part in isolation is fine for some reason
start to walk / sled backwards
>meniscus issues, tendons out of whack etc
>can do extensions no probs tho
Does not compute. Squats are much easier on the knees than leg extensions.
I want to sleep like pic related.
For this I will buy an Apple Watch to track my sleep quality and a weighted blanket, in addition to some stretching and hot chocolate milk before sleeping.
Is this enough ? or any extra recommendations
Anyone seen success foamrolling to fix kyphosis?
Spam bench and core exercises.
Apparently you're supposed to get 1g of protein per lb body weight if you want to build muscle. Is this the same if you're on a cut but want to maintain strength? Or can I do less?
120-130g is sufficent
>Is this the same if you're on a cut but want to maintain strength
Yes, keep at least the same amount of protein on a cut
Don't drop the amount of protein
>Please wait a while before making a post
Frick you. Still waiting to give op the valuable information
YW op
anything I'm missing here? dumbbells only, full body workout that I do 2-3x a week
I'd like to add pull-ups but I'd have to go outside just for that, which isn't happening
calf raise
on a cut should you train the same wa you do on a bulk minus a few sets AND reduce the weight, or just less volume i.e. sets?
man, people with normal/high test levels have it so easy.
I'm seriously considering trt now
t. sub 300 ng/dL twink
How did you know
blood test
I think I'll consult a doctor next month
My elbows hurt after a heavy back day.
What is the best/most effective way to warm up elbows?
how low testosterone is too low?
below 800 for a man under 40
where can you get cialis without a prescription
General question: I'm 5'11, I started going to the gym because I was fat, I went from 207lbs to 158lbs. Now a couple of years later I'm 176lbs. I do have some love handles (poor bf distribution, it goes all in the hips and neck), I can still see my abs.
Would you say I should cut? I'm finally starting to move decent weights at the gym and I'm having a lot of fun doing it. Maybe a cut would get me out of this mindset or something.
>I look good at my current weight
don't cut
>I could stand to lose a few pounds
cut
it's not exactly complicated, nibba
r8 my breakfast
>no sugar added vanilla greek yogurt with blackberries, strawberries, and "protein granola" that has almonds and dried cranberries mixed in
>2 eggs, fried
>2 pieces of bacon
should i tell my former girlfriends new boyfriend that i fricked her a few months ago?
first time I am cutting:
are these macro ratios alright? 1900 kcal, 92g carbs (20%), 82g fat (40%), 185g protein (40%)
200 lbs, 5'9" M, trying to cut down to old weight of 175 lbs by peak summer (July 4th).
Is it possible?
that's a lot of fat
does everyone use IST on 200% magnified?
Im too weak to do lateral raises with 5lb dumbbells
should I just keep doing pushups or something? my pushup form is actually pretty nice and I feel everything a lot more than when I struggle with dumbbell bench and other chest/shoulder workouts involving dumbbells
>Im too weak to do lateral raises with 5lb dumbbells
Average calisthenics gay
I don't do those either. Im just getting started with working out and such, this is my 2nd week.
I can do a few sets of okay form dumbbell bench with 20lbs and incline at 15ln but lateral raises are really fricking hard for me and you're not offering any advice either
use 0.5l, 0.75l, 1l, 1.5l, 2l water bottles that you can wrap your hand around until you can
i did 15lb lateral today 3x15
i can also do ohp 1 plaet. i struggle 1 plaet at squats and 2 deadlift tho
it's genetics. you gotta beat it
>just keep doing pushups?
pushups don't train your lateral delts. If you're too weak to do 5 lbs, then just do bodyweight arm raises 5 seconds up and 5 seconds down til you hit failure then add weight when you can do that longer than 90 seconds at a time
Best exercises to fix my shitty hips?
HRT
Fix in what way? They look like hips.
but I feel like I'm shaped like a woman
How hard do you squeeze your hands during DLs?
Why are 70% of ISTizens such raging homosexuals? Is that what lifting does to you?
Fitness and bodybuilding is inherently gay, it's a bunch of almost-nude people comparing bodies. That's like asking why there are so many lesbians in the fashion world.
why is my upper back sore now after doing a quick arm workout consisting of (4 sets each) lying db skullcrushers, seated lat raises and alternating db curls? did i cheat too much on the seated lat raises or wtf is going on?
supposedly, this dyel manlet consumes +3000 kcal plus including 240g of brotein
what the frick
I'm cutting at 1500 kcal plus 120g of protons and I look bigger than him.
are tdee calculators full of shit?
No you're just a delusional moron
there is zero chance he eats 3k cal and 240g protein. Tom Holland is in good shape, but he's still a twink. Plus he gets the benefits of the Hollywood actor fitness package, which may include "supplements".
are planks good or is it a "get abs in 1 week!" meme tier exercise? if so what kinds of planks?
meme
How do you know if you have anxiety or you're just anxious?
everyone gets anxious once in a while, but having anxiety would imply it's a regular occurrence or you get anxious to a level that seriously impacts your day to day life.
how do you guys remember if you’re on set 2 or 3 ? i forget sometimes on the machines
just count homie how hard is it
i’m busy counting reps
I want to body build and wanna start 3 days a week. What program should i do? I lifted before but left it since it bored me
If I squeeze this junk here, will it help develop hand and arm stamina and make my arm steadier?
>hand stamina
yes
>arm stamina
no
>make your arm steadier
no
to make your arm steadier you need to exercise biceps, shoulders, lat, triceps, subscapularis, and the rest of your rotator cuff muscles. This device only trains muscles below the elbow. You need to train the muscles above the elbow and the muscles the preceed the shoulder joint attachment, many of which were listed here. Traps could also assist in this slightly if you trained them. Main muscle group to train for the most bang for your buck would be biceps, triceps, and deltoids. What's your goal real world application
>What's your goal real world application
Playing rhythm games, steadier grip on soldering iron and finer control of tiny amounts of solids in the spatula tip when weighting them (precision scale).
Whats all of yours favorite ON flavor?
Is there even a way to sample all of them and see what tastes ass and what doesnt
I like Mocha Cappuccino. Honestly tastes p good.
Go for whatever is the most neutral flavor they have at the store (usually vanilla). If you're anything like me you'll get tired of anything that's too aggressively flavored if you drink it every day. For me it's vanilla always and I flavor it myself (basically either add banana, cocoa, cold brew, PB, etc). I've tried simply buying just whey instead (flavorless) but the no flavor taste is very aggressive, it's hard to describe but making taste good is harder and for some reason its MORE expensive, bullshit.
how the frick can I fix my fricking attention span
I feel like I've destroyed my attention by mindlessly scrolling IST, youtube, and tiktok. I can't even pay attention to a 10 minute video anymore.
I finally got my home gym setup. Is it true that working out with porn on is better for pushing yourself further? the only issue is that I don't know what pornstars I should blast on the tv, any good chicks I should look out for to maximize my gains? Or what else should I put on to help pump myself further? I'll start my workout in about an hour so please answer quick.
please be bait
No
it's obviously not true. porn is terrible for you.
How bad is a McChicken or McDouble when cutting if you still hit your macros? Honestly the Macros don't seem that bad and if you're still meeting your calorie goals, isn't that all that matters?
When you go on a cut, do you eat the same amount of calories on workout days and rest days? So say 1800 calories for example.
yes
What day is best for adding power cleans and snatches if I'm currently on a PPL?
What creatine should I buy for daily supplementation?
the cheapest you can find that only has creatine monohydrate on the ingredient list
Anyone else training their Platysma?
Is full body 1.5hrs 2xper week - to failure on last of every exercise I might add. Sufficient to maintain mass on a cut?
5kg down, lift going only up, seems to be working. But I know strength isn't exactlt related to mass. Returned to gym after long break and I'm 3 months in (one maintain week while on holiday, active deload in shitty hotel gym)
I'm still a very novice gym goer. I started going last year regularly until I broke my routine and lapsed, now i've started going again this year and i'm a few weeks in. Just been focussing on getting my body back into the motions and committing proper this time, but now i'm at the point that I should really nail a proper routine/program down, have some structure and some goals. I've read up the basics but I wanted your guys input. There's doing some kind of PPL program I could do, or there's the big 5x5 compound kind of program, is there any consensus on which one to do? Or does it not matter too much at my level and I should pick one and stick to it for a few months? Is one better for newbies? My aim is to be at the gym 3-4 times a week if that info helps. Cheers
Should I buy a fitness tracker? Will it actually help encourage me to get fitter and track my improvements over time?