How do I know that I'm training hard enough but with minimal risk of joint injuries so I'm not wasting my time?
Maximum weekly sets?
How do I know that I'm eating big enough but not fatty inbound mode?
300-400 kcal daily surplus max?
I am doing a comeback at the gym. I'm 5'11" and 200 pounds, so my primary goal is losing fat.
I will start a good caloric deficit but I also want to train at the gym. I don't want to spin my wheels tho, I want to get a decent muscle retaining/building stimulus but without going overboard since the deficit obviously hinders me.
Which kind of training should I do? I was thinking 2-3 full body workouts a week, 8-12 sets per muscle. Some cardio sprinkled in for cardio fitness. Sounds fair?
General experiences regarding Biphasic sleep - splitting sleep into 2 parts. Long story short two 4 hour sleep sessions would align far better with work and other commitments.
where do you plan to place your sleep periods throughout the day?
if they're only an hour or two apart and in line with the circadian rhythm then you will feel fine. if you're talking about something like four hours at midnight and four hours at midday, you'll feel like shit.
has anyone managed to fix an overactive cremaster muscle? >start icing the balls for test gains twice daily >it works so keep doing it >balls naturally retract under cold temp >now left nut will retract and ache on its own if i walk or try to jerk off
how do i release it down? its like its tight and tense, feels weird sometimes and not comfortable
Go get a skincare set that’s has an am/pm routine and just do that. If notice too lazy to drag yourself to the gym then you’re capable of washing your face and applying a moisturizer as a bare minimum before and after bed.
And just wash your hair. It shouldn’t be complicated. Go get a nice haircut and pay a little more to find a good place, not Supercuts.
i've seen girls with similar measurements to me but they weigh WAY less than me. i dont understand how this could be... do i carry my weight well or are they large framed?
I assume youre a girl too, if not then it could that. Maybe you have more muscle than them. You would be able to tell if theyre large framed, but wouldnt be the same since you have the same dimensions
It could all be because they are lying about their weight. If not, it doesn’t matter. Everyone in my family is simply built more solid. We have just a denser body mass in general. So ppl bigger than me weigh the same as me. It’s no big deal
Thoughts on this 3 day routine?
Left is Chest Triceps and Shoulders
Middle is Back and Biceps
Right is Legs and Abs
Don't pay attention to the weights and rep, this routine is months old
I don't like squatting so i avoid it
Plus there's always someone at the squat rack, my gym is pretty crowded
As for the rest time it's the default one, I'm basically using Hevy's routine but changed some exercises to adapt for me
it's really not that hard >Breakfast - 22g
1 cup greek yogurt + banana
>Lunch - 98g
4oz chicken breasts + broccoli
1 cup protein powder + 1 cup milk
>Dinner - 51g
8oz 93% ground beef + broccoli
>Snack - 22g
Yogurt + banana again
According to MFP, all of the above is 193g protein, and only 1300 calories. You could easily add another protein shake to get you above 200g protein and some more calories, add more snacks throughout the day, add granola to the yogurt, eat fattier beef, etc.
Bulk or Cut diet for guy working 12+ hour shifts? I work in a jail and my diet has been only fast food/snacks for the past couple weeks. I workout on my days off but my diet has been complete shit.
i picked at my beard for a long time because reason and now that i stopped those places don't grow hair that well
are the hair follicles lost or will they regrow in a month or two?
How much gains do I lose by not training and eating like shit for a week?
I'm getting over an awful cold and can only make it to the gym at the end of the week. Because of said cold I have been eating and drinking awfully this past week, and I wonder how this will affect me in the long run.
>a bit not a lot
hopefully no loss in strength, Last time I had was out for a few weeks because of corona, I really felt and saw the loss of strength. No rona this time, though. Thank you for the good wishes.
How much gains do I lose by not training and eating like shit for a week?
I'm getting over an awful cold and can only make it to the gym at the end of the week. Because of said cold I have been eating and drinking awfully this past week, and I wonder how this will affect me in the long run.
Being sick will set you back. The best you can do is to not exacerbate it. Spend a little extra time getting warmed up, and listen to your body. Chances are that you're gonna be a bit weaker than usual, but after that, you'll start catching up to where you would otherwise be.
Life is too confusing and hard and overwhelming
I’m an autistic schizo DYEL twinklet
Why should I continue living?
Because you'd feel REALLY proud if you changed some of those. Guaranteed.
>Because you'd feel REALLY proud if you changed some of those. Guaranteed.
I’m working on it and I’ve made a lot of progress but sometimes I fail to see the point in any of it. I think I would benefit from some kind of community but I’m so off putting socially because I can’t handle noises or large groups of people. I feel paralyzed by my own brain and I can’t cope. Sometimes I think about going on benzos but that’s just delayed suicide
I'm a newfag for fitness. I always see people on here shitting on SS. What is wrong with it if I am going to want to lift only 3-4x a week as a starter as an overweight weak fag? I want to cut first and I already do light cardio daily 2 hour walk but want to start lifting as well.
There's nothing wrong with SS. And if you bother to read the book you'll get a good understanding about form.
Notice that people shitting on it rarely provide better beginner alternatives. The T-Rex meme is people following it beyond the beginner phase, just doing heavy squats and deadlifts forever without accessories for arms and core.
There's no downside to starting now even if you want to lose fat. You have more time to ease into it, learn to movements and even do a slower progression while eating at a deficit.
But honestly, just do easier variations. Instead of regular push-ups, do them against a raised surface, or from your knees. Instead of regular pull-ups, plant your feet under-and-past the bar, and pull to the chest, do unweighted squats, and so on.
Started cutting yesterday and then recieved a concussion playing sports on the same day. It doesn't seem like a serious one in that I wasn't knocked unconscious, no blood. I was slightly dazed for 5 minutes and since have had a bad headache along with fatigue and slight dizziness.
Questions are:
1. How will not lifting for a few days affect my cut. Should I maintain maintenance until I can lift again.
2. When is it probably safe for me to lift again post concussion.
No idea if you're still here but healing your brain injury is a lot more important than losing a minuscule amount of muscle mass on a cut. I don't know if it'll mess things up for you but consider bumping back up to maintenance until you're healthy again.
As for the concussion, while I'm not a doctor, the best thing to do is get back into it slowly. Maybe when you're ready to go back to the gym, hit the exercise bike for ten or twenty minutes and see if your symptoms come back. If they do, you need more rest. If they don't, maybe start lifting again but not as heavy as before.
It's best not to fuck around with concussions, I've had a couple and they aren't fun.
I lift with barbells twice a week. Squats/bench one day and deadlift/press the other. For bench and press I do 3x10 and am okay with that. For squat and deads I started 3x5 but have settled into this pattern where I do a set of 5, a set of 3, and then a set of 1 while upping the weight each time. Is this terribly inefficient or is it fine as long as I make progress?
Working up to a heavy single is fine but it's usually done by more advanced lifters and it's usually not a 1RM. If you still have noob gains left you're better off with the standard 3x5 on squats and 1x5 on deads
I started bulking before I cut. My numbers aren't amazing but I had decent progress in the last 2 months on SS. Feel like I'm actually fat now, though. I don't want to lose too much of my progress but want to lose 15-20 lbs before I keep on getting bigger. Is there anything wrong with just suicide cutting with just whey/chicken breast to get there quick without losing too much muscle? I've heard about PSMF but don't know much about it.
fasting is a miserable way to lose weight and I recommend against it. Learn that weight management is slow and even the quickest legit methods max out at around 2 lbs/week. Additionally if you're a beginner on SS it's completely unnecessary to bulk if you're already fat. Lots of beginner gains can be made just from lifting weights and having a higher protein intake.
>be me 21 year old virgin with low self esteem >decide fuck it, I’m going to make an effort to finally get laid >match with an Asian girl on Tinder, we live too far apart so decide to masturbate together on video call and then meet to fuck later >seems ideal, I get sort of comfortable around her before actually meeting >while doing it think it’s the hottest thing ever, body is literally shaking >finally cum, realize I’m just a skinny fat guy alone in my room with cum on my chest as an Asian girl keeps saying “face”, “face”, “faaace” over and over again in broken English on my phone >immediately block her and delete all photos she sent >have literally never wanted to kill myself more than at this precise moment
The only good that’s come of this is I now realize that I can only overcome my self-esteem problems through self improvement, not women. Also I think the whole event may have turned me into a misogynist. Is it possible to lift away my shame?
> Also I think the whole event may have turned me into a misogynist.
You're the one who took the first step but you're mad at the lady for going along with it?
I want to go to the gym but I don't know what to wear
all I wear every day is cotton t shirts and basketball shorts
I get sweaty as fuck though
what is a better option?
doesn't matter as long as you're wearing close-toed shoes and non-restricting clothing.
https://i.imgur.com/91f8wlX.png
Why do women want to normalize obesity?
No one in there right mind think the woman on the right is hotter than the woman on the left.
I get not all women can be models, but actually sabotaging others just to feel good about themselves?
That's really low.
Some think it's unhealthy to be in-shape for a majority of your life, some don't care and don't want to think about it, some are legitimately offended by the implication they aren't good enough. My sister has kind of flipped a switch in the last few years relating to her boyfriend of seven years cheating on her and she's put on weight. Now she legitimately gets angry with me whenever I mention calories.
like prior to this it wasn't like she was a health nut, but she kept in good shape. Now she's kinda let herself go and really hates it when I talk about anything relating to dietary stuff to the point of shushing me for even bringing up calories.
Oh trust me dude it's no secret that the cheating thing fucked her up pretty bad. She moved states with the dude and left all her friends because she trusted him and he repeatedly slept with a rotation of 3 woman for like 3 years. If someone did that to me I'd be pretty fucked up too.
1 month ago
Anonymous
did you not rape him for what he did to your sister?
1 month ago
Anonymous
If a boyfriend of 7 years cheats on you with 3 different women then you must be doing something wrong. I'm guessing she did little to nothing to "keep" him for herself. These things don't happen without reason, and what you told me about your sister makes me think she's not a person that sees things objectively.
1 month ago
Anonymous
>If a boyfriend of 7 years cheats on you with 3 different women then you must be doing something wrong.
If he wasn't interested in her anymore he should've dumped her. Sit this one out.
did you not rape him for what he did to your sister?
He literally lives several states away and I haven't seen his face since it happened. Trust me I wanted to fucking kill him when I heard about it. If I ever see him again I dunno if I'll be able to suppress the urge to punch his face.
I wear a T-shirt and basketball shorts to the gym and it's been fine for me for years. It really doesn't matter all that much. As long as your clothes don't restrict your lifting form.
That's fine, just carry a towel for your sweat (you should even if you're positive you'll never sweat, it's etiquette). Nonconstricting clothing is preferable, as many a pant groin has been split during heavy squats.
And remember girls go to the gym in effective underwear, you'd have to actively try to be goofier than that.
Also, Dragon Ball stuff is nonweeb in this setting.
im currently in education for being an "it professional" (dk what job title this is in english) but the thought of having responsibility of any kind spooks me. id just like to work in a lidl or some shit, do some physical work that isnt exhausting enough to prevent me from lifting, go to and from work just switching my brain off, not having to think of any kind of work stuff. something that i fear i wont be able to do if i pursue a career in it.
i need a reality check, why is this? surely this isnt just a lack of ambition?
Why do women want to normalize obesity?
No one in there right mind think the woman on the right is hotter than the woman on the left.
I get not all women can be models, but actually sabotaging others just to feel good about themselves?
That's really low.
i feel like im currently catching a cold but ive already worked out while feeling kinda under the weather (stuffy nose, sore throat), it didnt go bad at all however i ran out of steam near the end. should i just stop working out until i feel the cold has cleared? how do i eat when im currently doing a slow 200-300 kcal bulk? eat at about maintenance?
also i have to get from and to work via bike, theres p much no way around it. its a 15-20 min ride depending on traffic, wont this fuck me anyway and delay my recovery?
seconding what [...]
says. last week I felt a little sore in my throat yet pushed through a workout regardless. ended up feeling horrible due to a cold and eating terribly these past few days just because my body couldn't recover well from working out AND the virus.
alright. rest it is then. kinda hard mentally but owell. i wont get anyone else sick cuz i work out at home but yea its probably fucking retarded to push through it anyway
never work out when you're sick. Your sessions will be low-energy and shitty AND you risk getting others sick. Eat at maintenance and rest.
says. last week I felt a little sore in my throat yet pushed through a workout regardless. ended up feeling horrible due to a cold and eating terribly these past few days just because my body couldn't recover well from working out AND the virus.
what are you supposed to do if you miss your working set in 5/3/1?
e.g., you need to squat from 3 reps to failure, but you can only squeeze out two reps. Do you still go for the big 1+ single+ in the next workout?
the blog post of his I was reading doesn't seem to address this. I'm sure it's in his books but I'm not in the mood to comb through one for this specific tidbit of knowledge.
I've read /fat/ and general stickies but want just general opinions from random anons too.
I'm currently 109kg, 5'9 and a half and 24 in a couple of months. Do you think I am still young enough to lose weight without seeing loose skin or at least major loose skin whilst I train for strength, have a clean diet and drink a fuck ton of water? Progress has already been going good just kind of scared of loose skin.
I also have had wide shoulders and rib cage to begin with, ever since being a teenager when I wasn't as fat.
It’s a possibility that you won’t see lose skin. Age is a factor as well as genetics. Apply moisturizer everywhere and take hot baths once in a while, meaning maybe once or twice a week. I have seen that keto and fasting also help decrease your chance of lose skin.
>wouldn't people want to show off good results too?
they do, but good surgery looks as natural as possible. Imagine a good repair job: if it looks like work has been done then it's not a good repair job.
>If a boyfriend of 7 years cheats on you with 3 different women then you must be doing something wrong.
If he wasn't interested in her anymore he should've dumped her. Sit this one out.
[...]
He literally lives several states away and I haven't seen his face since it happened. Trust me I wanted to fucking kill him when I heard about it. If I ever see him again I dunno if I'll be able to suppress the urge to punch his face.
>Sit this one out.
meaning? I'm an ESL so some idioms are a bit lost on me. >If he wasn't interested in her anymore he should've dumped her.
Fair point but cheating while still being in a relationship is what most people *in relationships* tend to do. Monkeybranching is not a behavior exclusive to women.
also: >wishing bodily harm on the "villain" of someone's relationship after hearing only one side of the story
tale as old as time
>Fair point but cheating while still being in a relationship is what most people *in relationships* tend to do
I take it you've never been in a relationship then
You are not going to convince me the person who didn't fuck a rotation of whores is the bad guy. There is no fair point. Cheating is cheating. If you're tempted with cheating to the point of actually acting on it, you're no longer in love with your partner and should cut ties. I don't care what his reasoning was as regardless of intent cheating was the wrong action to take.
I am not trying to convince you of who is right and who is wrong. Is cheating inherently shitty? Yes, it is.
Is it morally reprehensible? Yeah, probably.
Is it STASTISTICALLY prevalent? Absolutely!
No use crying over spilled milk, especially if the milk was sour for 3 years, you get me?
How do you know if you have chest fat or gyno? I bulked for the past year and now, I have a small deposit of fat or breast tissue on my chest and I've no idea which one it is. I am an adult male way past puberty and I had no sign of gyno before a few months ago. I'm kind of lost, guys
I have a lump in my left chest that feels significantly harder than the surrounding fat, and I've been wondering if it's gyno or some kind of tumor. Addressing is not in any way your responsibility but I just felt it was so weird that I had to share.
its more likely to be gyno than a tumor anon, is it large enough that it deforms the overall shape of your chest? if not you should be able to burn it off with a decent cut. a lot of gyno cases develop during/pre puberty when your hormones are all fucked and then the fat tissue just sticks around because the patient never dieted in his whole life
1 month ago
Anonymous
it is large enough that there is a noticeable bulge vs the right side. The lump does not seem to be attached to the nipple in any way, rather sitting below it to the side. This developed around 2020 or so.
I think it is underneath my nipples and that's what makes me worried. It's very soft though, softer than my thights or any other place I could check. I'm still a beginner with a small chest so I've a hard time seeing what it is exactly
Fuck, man. I checked it again and again and it looks too much like gyno to be something else. I feel so devastated. I guess surgery is the only option now
It'll just look like a titty. Fatty chest with a big lump of fat under the nipples shooting it out straight forward. It's a hormonal problem so losing weight to stop being estrogenic would help it and surgery is just for roid trannies.
as a beginner, how long should I be resting between workouts? I've been resting 24 hours between at the moment, but I've heard people say that 48-72 hours is better for building muscle
You don't necessarily need to rest 24 hours between workouts, just 24 hours before you work on that muscle group again. You should have at least one rest day per week but you can do 6 days a week if you feel like it and you keep rotating muscle groups.
It's individual we literally mapped out the gene that determines how long it takes. If you're progressing your lifts with one rest day after each workout it's fine but if you're not, you need more rest. 1 on 1 off is pretty manageable for most young men just getting into lifting and will get you much better results than a reddit ppl OCD routine who's perpetually stuck at a 2pl8 squat and 150lb bench.
Is the conversion between dumbbell weight and resistance band weight essentially the same? I wanna buy some bands to do chest flys, not sure if I could get band resistance weights that are higher, or lower, than what I use with dumbbells due to progressive overload or whatever
I'm losing weight just by walking/cycling and eating better and I want to add a minimal weight lifting routine that I can do at home just not to lose so much muscle in the process since I also work a desk job. I have a pretty sturdy adjustable bench, a pair of good metal dumbbell handles and tons of plates ranging from 0.5kg to like 10kg. I was thinking about doing this 3x a week (AxAxAxx): goblet squat, bench press, overhead press, dumbbell deadlift, and since I'm a big fatass and don't have a pull-up bar some form of dumbbell row. Am I fucking up too much? Thanks
Will see i am doing one for a month now. I am getting bigger muscles, same weight as before and my belly has been getting leaner. So far so good. Noob gains are a real thing.
Very possible, especially if you're an absolute beginner or if you are utilizing fasting as a main method of weight loss (the only acceptable method of fat loss)
When do you stop doing an exercise if you are doing until failure?
What I mean is that, in exercises like Barbell Calf Raise, I can do it with full range of motion, but around 13 reps, it becomes half range. Is that when I stop, or is it until I can no longer lift myself up completely?
Another example is Barbell Rows. I can do it in proper form for a number of reps, but suddenly I need the help of my back, not just my arms. Do I need to stop when that happens, or until I can no longer lift the barbell?
OHP is already in SS. But yes, add accessories. You really just need something for biceps for when you don't do chinups, and probably something for tricep development too. My tris didn't get worked enough with just bench and ohp.
I fucked up my lower lat on my right side kind of near the bottom of my rib cage from deadlifting. I had proper form in terms of my spine but I wasn’t paying attention and forgot to engage my lats which is what I think led to this injury. My question is how long am I supposed to rest for a mild muscle strain? Should I keep working other muscles and just take it easy on back?
Really though, if I start doing 72hr fasts every week now, and keep my eating to mostly protein, will I lose strength? I would like to lose about 40lbs and still be able to do 2pl8 bench.
has anyone had success filing down the knurling on a bar to make it more comfortable?
i just got a new bar and the knurling is a bit too aggressive. i don't like using gloves, so was thinking i could just file it down. good or bad idea?
I recently went back to the gym after 2 years (1.5 months in).
I'm a lot more sore than I was last time I started, but I also am taking lifting more serious.
I thought soreness was a good thing, but someone on here mentioned that it's a negative. Am I retarded and doing something wrong this time?
When I pee, it often feels I do not managed to get it all out. And I dribble a little and I dont know what's up with my pecker. Anyone deal with this before?
>gonna start a new gym membership after years
bros all the social anxiety from the gym memories are coming back
but I can't progress legs without machines anymore
I was supposed to be there in the dawn not now
it's 24 hours so I will try to go as early as humanly possible like 6 am to work out come back home sleep little bit more and go to work at afternoon
how do I stop being irrationally fearful of the fucking gyms bros...
I'm copying my post from the routine thread since it seems dead.
Am I doing too many exercises? My routine is day 1: chest/triceps, day 2: back/biceps, day 3: shoulders/core. I do this 4 or 5 times a week, in addition I am rehabilitating a leg injury so I do legs 2 out of 3 days. I usually do 6-8 (3x10 reps) exercises for the major muscle group, i.e. chest/back, and then about 4 for the "minor" totaling 10-12 sets of 3 (excluding legs). Most of the PPL routines I usually see only do half of this number. Should I change my routine?
>sore elbows and wrists for 3-4 days >sore leg muscles for 3-4 days
Should I change from PPL to UL with 1-2 days rest then?
I will probably do isolation for arms at home if the upper body day gets way too long from the fucking queues at peak busy times.
fucking normalfags I don't want to waste my membership so I have to unironically walk on the fucking treadmill like 90 minutes straight for 2 days and do nothing else >oh wait the treadmills are the busiest cardio equipments
Every night I lose a fairly consistent 300g from waking up.
No eating, no peeing, no anything in between, only sleep.
How is that weight leaving the body? I can't be sweating over a full glas every night, my sheets would be a mess every morning starting from a fresh set that night.
I don't have anywhere else to ask this, is anyone else's youtube front page weird? I'm getting videos with like 3 views recommended and I can't tell why
What's a non-bullshit shower Water Softener? Eczema specialist is telling me to stop showering with chlorinated water ASAP, buy a shower filter. But the one they linked me was like $700 and takes forever to arrive. Amazon sells models for about $40 that will arrive in two days (important so I could actually take a shower) but I doubt they even work with the amount of Chinashit on there. (And are the filters replaceable, will they still be available in a year, blah blah). What do, IST?
I like it. I've found some of my favorite music because youtube recommended some shit with less than 500 views.
I've been getting some recommendations with a couple dozen views for a few days. It looks like some codemonkey in the YT algorithm team had to justify his paycheck and flung this new turd into the site.
I hate asking retarded questions but I'm planning on using my dads old converses for Pull and Leg days with Squats and Deads prio using them but they are really tight around the forefront of my feet on the sides. I'm too retarded to figure out if lifting with socks for those two lifts is fine and then putting on normal trainers or to go through the whole sessions with these converses.
You can go up to 30 reps per set as long as it's taken to failure or within 2 reps and you'll make great gains. The problem is the more reps people do the more likely they are to be dishonest about how close to failure they were. But if you are doing high quality sets, high reps is A-OK
Hdl is just barely above recommended, too low is associated with long term heart issues? its not like it matters if your ldl goes up a little bit if its in the 80s
This is the first one of these custom routines on qtddtot that I havent' thought is absolute dogshit, congrats. I'd swap reverse fly with powell raise, it's a better strength curve. Also I'm assuming "incline" is incline db curl, which is good if it is but if you mean incline bench that's maybe more pressing than necessary. Hope you have heavy DBs anon, you'll need them soon.
As long as I need, I just don't worry about it and take as long as necessary, or I set up a superset/giant set and just run it as a circuit until I'm done.
Trained for some time, got to about 130 kg DL.
Then got neck problem and other problems and had to stop for 2 years. Now I started again with 1.5pl8 DL for amrap (got 10 reps), but during the last ones had lower back pain. Few days later, squats, also a bit of this pain, but not bad, it was still ok. Then few days later again DL, wanted to increase my weight since i could do 10 reps last time. But as soon as I started it was just pain in lower back again, I did 3 reps before the pain was too strong. Now have the pain for 6 days. I am stretching now and not doing DLs.
What can I train to be able to do DLs again when my pain has gone? Which stretches should I do? Thanks
Take it slow, you don't need stretching, you need to strengthen your lower back. Back extensions and RDLs are your friend at low intensity until you're used to it. And regular DLs are kind of bad compared to RDLs unless you're a powershitter.
Why are premade protein shakes so much thinner than the stuff I make with powder?
I thought it was cause they use water and I use milk but even the ones that use milk in theirs are way thinner. I really hate how thick my shakes are. Even with 1.5 scoops for half a liter of milk it's hard to drink
They're mixed better, try making yours in the blender then let it sit in the fridge for 2 hours to further dissolve and it will be very smooth.
Do pecs feel like boobs? I'll never get to touch boobs so the closest I can ever get is to grow my pecs and fondle myself.
Nope. You will touch boobies one day anon if you believe, but you will never squeeze if you believe it's impossible (source: have pecs, have squeezed boobies)
https://i.imgur.com/0CNYAcv.gif
>both shoulders snap, crackle, pop, crunch when moving arms above head >one knee pops crunchs etc when doing something as simple as putting my shoe on >upper sternum pops when moving chest/shoulder forward >only 27
how do i jointmaxx to stop this shit before it gets even worse? I'm sure my shitty maintenance job doesnt help.
Random cracks and pops aren't a concern unless they hurt. Warm up with plenty of dynamic stretching before lifting and do some band based restorative work after every session.
as it turns out, ive got the rona. what do i do except for resting to make sure i recover ASAP? i already eat clean af and drink lots of herbal tea.
They say zinc helps, drink lots of water and don't suppress your fever unless it gets dangerously high.
>They're mixed better, try making yours in the blender then let it sit in the fridge for 2 hours to further dissolve and it will be very smooth.
I use a blender and if I leave it in the fridge it gets even thicker lol
I thought that popping is find, but crunching/rubbing sounds are bad because it means your tendons/joints are directly touching when they should be gliding over cartilage
If you've got stuff directly touching you will know it, the pain will be unbearable. Any sound that doesn't come with pain is almost definitely nothing to worry about.
>They're mixed better, try making yours in the blender then let it sit in the fridge for 2 hours to further dissolve and it will be very smooth.
I use a blender and if I leave it in the fridge it gets even thicker lol
In that case all I can recommend is get enough protein in your diet, you probably don't need a shake in reality. Or try pic related.
now for daily intakes. say ive got a range set for protein/carb/fat/cal, is it possible to go under on carbs and go over on fats and still achieve similar results? ( going over/under within reason)
also which one of the two, carb or fat, would be the les harmful one to slightly go over?
I used to have a strict limit of 1m no matter what, but I started doing 2 minutes for heavier lifts and even 3-4 for the heaviest. I don't think I am losing huge gains by doing this, but who the fuck knows. Makes for easier lifts and better mental health.
Trained for some time, got to about 130 kg DL.
Then got neck problem and other problems and had to stop for 2 years. Now I started again with 1.5pl8 DL for amrap (got 10 reps), but during the last ones had lower back pain. Few days later, squats, also a bit of this pain, but not bad, it was still ok. Then few days later again DL, wanted to increase my weight since i could do 10 reps last time. But as soon as I started it was just pain in lower back again, I did 3 reps before the pain was too strong. Now have the pain for 6 days. I am stretching now and not doing DLs.
What can I train to be able to do DLs again when my pain has gone? Which stretches should I do? Thanks
Why are premade protein shakes so much thinner than the stuff I make with powder?
I thought it was cause they use water and I use milk but even the ones that use milk in theirs are way thinner. I really hate how thick my shakes are. Even with 1.5 scoops for half a liter of milk it's hard to drink
>both shoulders snap, crackle, pop, crunch when moving arms above head >one knee pops crunchs etc when doing something as simple as putting my shoe on >upper sternum pops when moving chest/shoulder forward >only 27
how do i jointmaxx to stop this shit before it gets even worse? I'm sure my shitty maintenance job doesnt help.
I had the shoulder popping when I started. Just warming up well helped me OHP with no issue, and once that got to a decent weight (~105 lbs, I think) my shoulders stopped popping in general. Just get stronger and that shit fixes itself.
Vitamin C and D megadose and some Zinc and just drink lots of water and stay in bed. I just tried to sleep as much as possible. I felt fine after 3 days and symptom free after 4.
If any of you watched the most recent Bro chat episode, there is a moment where they talked about online forums and Iain Valliere said something that sounded like "IST". Did he say that? Seems to be the type of guy to browse this shithole.
I'm 180cm and currently 96 kg because I've just let myself go over the last few years but it's getting to the point where I'm kinda disgusted at how chubby I'm getting
I'm gonna start improving my diet (wanna cut down on junk snacks and bread, and reduce beer significantly) and return to the gym, but this time the priority will be fat burning instead of getting stronger
What are the best exercises for losing weight? Full body lifts for max calorie burning? I want to get down to like 80 kg
I will also go on long walks regularly
I was under the impression that the big lifts burn plenty of calories and lead to high metabolic rate or whatever its called that makes you keep burning the rest of the time
Not him but your impression was wrong. Lifting hard does burn calories and having more muscle does increase metabolism but not enough that I would rely on it as a main part of losing weight.
https://i.imgur.com/JdcUqIV.jpg
3 strips of chicken breast is about 35g of protein, does that sound about right? Seems higher than I thought
Sounds a little low but it depends on the weight of the chicken.
Just got labs done, my estradiol is at 47pg/ml my doctor wants to put me on arimidex .5mg twice a week, is it really necessary? It’s just barely over the reference range by like 2pg/ml seems excessive to start and estrogen blocker for such a small amount over the normal range
>beginner >probably can't even pick up the empty barbell alone up from the floor >try to come up with a sense of program or goal before I start >read a bunch of free weights vs machines comments >come to terms that I should just avoid leg press or any kind of knee popper like a plague and just squat with a safe weight for the longevity of my lower back and do whatever the fuck I want for upper body or the rest of the lower body
OK what if I can not squat what can I do until then to strengthen those muscles?
There is no way you can't even squat the bar. Even tiny women can do that. Also leg press is an excellent movement. Why would it be worse for your knees than a squat? Your knees are doing the same thing in both movements. Hack squat is also good.
>if I can not squat what can I do until then to strengthen those muscles?
Squat without a bar, just your own bodyweight. Good warmup, easy to work up a sweat, will prevent pins and needles if you do it consistently before picking up the barbell.
I have literally hit the rock buttom.
I was an everyday drunk for more than 12 months, got very fat over the time in last 3 years too.
I quit alcohol and shit diet, in the last three months I've lost 12 kgs along with extra daily walking, some definitely muscle because I've regressed in strength in my manual labour job.
I've become weaker than when I started this job 2 years ago.
All from alcohol and sudden weight loss without lifting.
My only hope and cope is I must have some sort of muscle memory so it shouldn't take me more than a few months to get some of it back rapidly.
I'm not christian bale machinist tier but a grandpa or a 12 years old kid will 100% outperform me at every single movement.
Thanks a lot anon I've come a long way from not being able to sleep at nights without drinking and waking up in the middle of the night to take a piss and never be able to sleep back normally until morning unless I drank more.
We're all gonna make it frens.
>if I can not squat what can I do until then to strengthen those muscles?
Squat without a bar, just your own bodyweight. Good warmup, easy to work up a sweat, will prevent pins and needles if you do it consistently before picking up the barbell.
>people suggest 0.82/lbs for protein intake >91kg ~200lbs >164g of protein
seems hard to keep a deficit when that much protein is needed. i ate 3 tenders of breast chicken and a protein shake and that only put me at like 45 or so.
No fucking way. One scoop protein (ON brand, the most basic bitch protein) has 24g protein. 4 oz of chicken also has 24g protein. Unless your chicken tenders came breaded in a bag from Tyson, you got more protein than you think. Or you're retarded. Probably both.
No, they get the blood flowing everywhere and are pretty decent at releasing the shoulders. No good for legs, but you can do specialized warm ups for those.
Is there a limit to how much protein you can absorb in one sitting? I'm really struggling to spread all my meals and shakes throughout the day to get my daily protein needs with the figure I've seen online of only metabolizing 20g~25g at a time and the rest being oxidized for calories. Kinda wish I could concentrate more protein on a single meal instead of having to do 8 or 10 separate meals and snacks every single day.
No that's bullshit. There might be some benefit to spreading it out, but just look at the plethora of intermittent fasters/OMAD people with large muscles. If you couls only get 30g in one sitting, those people would be auschwitz mode.
Not necessarily. If you manage to eat 0g protein, your body is more likely to retain muscle if you workout vs if you don't. That is, as long as the stimulus isn't so large that it causes a lot of damage. But you obviously won't gain muscle.
how do you deal with a little stomach fat during your bulking phase?
I want to keep bulking and adding on size since I feel like im still pretty skinny overall and haven't acquired that much actual muscle mass to be deserving of a cut but now im starting to get a little fat around the mid section, and im used to having abs, or at the very least a very flat stomach with no love handle shit going on. sometimes I feel wishy washy on what I want, and feel like maybe its time to just cut instead.
Taking a rest day, what do you guys do on your rest days? I’m gonna go get a haircut, take a walk in the snow when the suns still out and probably play vidya all night. Problem is I also want to meet some hoors.
does it coagulate real bad if it comes in contact with just a tiny bit of water? i think i'd just put it into my bottle and fill in the water right before i want to drink it.
>does it coagulate real bad if it comes in contact with just a tiny bit of water?
i honestly don't know mate. shouldn't be too bad >put mix in bottle then add water at work
that's using the old noggin
How the FUCK do I improve my pullup ROM. I see people getting the bar down all the way to their chest, but I'm unable to replicate this on wide grip and despite improving how many I can do or even moving on to weighted, I just cannot figure out how to get that final little bit of motion. I can get the bar below my chin, but no further.
Wtf is my damage? Am I retarded and not using a muscle correctly somehow? Never had this issue on any other exercise.
How much does having a full belly or time of the day effect your weight lifting?
I am going to crash and burn if I go to gym as the first thing in the morning with a semi empty belly only 2 scoops of protein powder and a small regular chocolate bar inside am I?
I don't even eat that much early in the mornings in my normal life but I will start cutting now.
I don't want to fry eggs and eat them with the bread every single day on a cut.
I can prep some sandwiches from the night before but the protein will almost always be lower than two scoops.
Also how the fuck am I supposed to fit in low intensity cardio with lifting together in the same session?
Lift first and walk later?
I'm going that early so I can fit in both of them before I go to work.
everytime I do barbell rows I get pain in my lower back that hurts for the rest of my workout. is my form just bad? should I stretch my lower back before and after doin them? is my lower back just weak?
I've had a weak shoulder for 5+ years because of a collision. I've been slowly working out on it. My range of motion is more limited than normal, but is it bad that I'm trying to build it up, hoping this fixes the injury too? Or am I just fucking up my shoulder even more? What can be done about body parts that aren't bad enough to get a medical operation but is still holding some lingering damage?
Yes, exercise, but take it slow. Very slow. Working out and gaining muscle is the key to recovering there. Just make sure you don't overdo it. Start with a press or raise with a very small weight. Seriously like one of those 2lb pink dumbells. Work your way up slowly and eventually you'll be golden. Stop if you get any pain.
Am I hitting every muscle I need with this PPL routine? I have an additional core + cardio routine so I'm not missing out on those. Any help would be appreciated.
Push >Bench Press 3x8 Dumbbells @12.5kg each >Incline bench 3x12 Dumbbells @7.5kg each >Tricep pushdown 3x10 Cable @ 14kg >Overhead press 3x10 Dumbbells @5kg each >Lat raise 3x10 @5kg each
Somebody please tell me which part of your back is supposed to be making contact with the bench when arching properly.
If I get high up on my traps (to around the blue line) I feel suHispaniciously unstable if I keep my scapulae retracted, as I'll be lying on the small bone-y top parts of my scapulae. Almost as if those are the only contact points with the bench. Very little surface area and unstable/not symmetric. It feels quite okay if I keep them depressed and protract them somewhat to the point that my full upper back is making contact (part between scapulae included), but that doesn't match the "keep your shoulders together!!" cue people keep repeating.
However, the black and red line make it feel like you're arching very little, but I still see people who -seem- to do that. I really can't tell.
Fainted after post-workout gym sauna. Do I keep doing the sauna? I want to since it's apparently super good for you. Anyone had/seen this happen? Kinda afraid I'll pass out inside the sauna.
I want some good adjustable dumbbells. What are fast to adjust that aren't a meme? Also, should I feel bad for having them delivered to the second floor?
>good adjustable dumbbells AND fast
powerblock and iron masters have been the standard for a while. new contenders are nuobell, baadass, and pepin (pepin just released their speed version. he said he's going to do an updated version, so that's what I'm keeping my eye out for) >feel bad for second floor
no
Fainted after post-workout gym sauna. Do I keep doing the sauna? I want to since it's apparently super good for you. Anyone had/seen this happen? Kinda afraid I'll pass out inside the sauna.
What's a good program for beginners? I'm 35 years old and bought a squat rack, a bench, a barbell and weights. I run, row and do pushups so not completely out of shape. Can I jump right into a 5x5 program?
5x5 is too much volume for a beginner, 3x5s work better as you will not stall as fast. Your best bet is a linear progression program.
I'm 31 and got did something like a modified SS but split into upper/lower. It's worked exceedingly well for me. I add 5 lbs to each exercise per workout.
Day 1: (Upper)
BP 3x5
BB Rows 3x10
Accessories as time permits done body-building style for 2x10-15
Day 2: (Lower)
Squat: 5x3
Deadlift: 5x2 (drop to 5x1 once it starts getting heavy and overly taxing)
Accessories
Realistically, how much muscle mass do you lose in a 1-2 week period if you stop training at all and have awful diet (little to no protein) during that time?
Asking because I'm getting over an awful cold and I look like shit. Have only been training for around 6-8 months, though and am afraid of losing newfag gains.
Not too much muscle loss, but you'll get quite fat and start to lose the muscle-mind connection that goes into strength. Don't worry though, your body has already gotten a taste for muscle growth and that comes back easily, specially since you're a newbie.
>Not too much muscle loss
not entirely sure about this since not seeing myself with a pump every day really makes me feel smaller than usual. this, and the DOMS is mostly gone which is not a good feeling imho >but you'll get quite fat and start to lose the muscle-mind connection that goes into strength
I have gained a few kilos due to eating like shit and not doing any significant physical activity
>Realistically, how much muscle mass do you lose in a 1-2 week period if you stop training at all and have awful diet (little to no protein) during that time?
0 muscle. It takes 3 weeks for atrophy to even begin unless you're bed-ridden
>It takes 3 weeks for atrophy to even begin unless you're bed-ridden
bold claim, anon
He might lose some water content which will make him look smaller though.
>water content
are we talking about fat or muscle mass? water weight is mostly when referring to fat afaik
so are you telling me that after a few days of regular lifting my "size" will return to normal?
https://i.imgur.com/MaFKbOD.jpg
My genetics already did that, plus I got 2 bald spots on the top and back of my head since my teens. So, how much? That shit is really overpriced where I live and I'd like to use as little as I can get away with without sacrificing results.
>My genetics already did that >balding since rteens
I am truely sorry, man
>I am truely sorry, man
Don't be, I'm pretty alright with going bald and even before it started to get bad would shave or #0 buzz my head because I liked it. Plus I think it's not even the worst thing I have to deal with, I have horrible acne scars on basically 50% of my face since I started to have it as soon as puberty hit, and it was bad enough that it permanently damaged my facial hair follicles so I can only grow a patchy beard on the spots that weren't too terribly affected by acne.
1 month ago
Anonymous
>no beard >no hair
look on the bright side. if you're tall and lean you can easily LARP as agent 47
1 month ago
Anonymous
Nah, I'm a Latino manlet
1 month ago
Anonymous
>latino >manlet >bald
oh shit moron tell me you're cosplaying pic related every halloween
1 month ago
Anonymous
Can't pull that facial hair off, sorry
1 month ago
Anonymous
>Can't pull that facial hair off, sorry
1 month ago
Anonymous
>giant biceps >tiny chest
do vidya developers even lift?
1 month ago
Anonymous
>47 develops huge pecs and sixpack >stolen DYEL guards' outfits no longer fit
1 month ago
Anonymous
Those bitch ass guards need to get to training. Also, I saw a clip where you can challenge one of the guards to a push-up contest. The dude did 47 pushups as agent 47. The guard did 27. 47 should canonically have a much larger chest.
1 month ago
Anonymous
you do not need a giga chest to do 50 pushups.
1 month ago
Anonymous
correct
1 month ago
Anonymous
Depends on how heavy you are really. They are lean though so there's that I guess
>so are you telling me that after a few days of regular lifting my "size" will return to normal?
It's more fair to say that you're normal sized when you're fully recovered, not inflamed and inundated with short term sarcoplasm. But yes, you will return to a larger size when you begin lifting after a training break, though it may take up to a week or two
1 month ago
Anonymous
>It's more fair to say that you're normal sized when you're fully recovered
but I don't like being normal sized. I like being swole at all times - it's why I go the gym. >you will return to a larger size when you begin lifting after a training break
I have been told this as well. Should I take it slowler and lighter or can I do my regular isolations/compounds until reaching regular "working" weight?
1 month ago
Anonymous
>Should I take it slowler and lighter or can I do my regular isolations/compounds until reaching regular "working" weight?
Your conditioning is the same as when you left off, but generally better due to being fully recovered. You can go balls to the wall straight out of the gate if you want to, so long as you haven't been out of training for an extended period of time
1 month ago
Anonymous
>Your conditioning is the same as when you left off, but generally better due to being fully recovered >so long as you haven't been out of training for an extended period of time
anon that's the greatest news I've heard all week. will take it a little slow next time I'm in the gym. snap city is not for me
'
>Realistically, how much muscle mass do you lose in a 1-2 week period if you stop training at all and have awful diet (little to no protein) during that time?
0 muscle. It takes 3 weeks for atrophy to even begin unless you're bed-ridden
I started lifting to fight depression
First day in the gym and I feel so depressed and worse.
I didn’t remember how to work any of the machines or if I was doing any of the forms right. I couldn’t even do a push-up properly.
If my form is wrong will I still make gains regardless if I’m consistent? I have no idea what to do. These planet fitness trainers make me want to kill myself. I hate this place.
>First day in the gym and I feel so depressed and worse
That's to be expected. You haven't reconditioned yet. >I didn’t remember how to work any of the machines or if I was doing any of the forms right
The machines have instructions on them >If my form is wrong will I still make gains regardless if I’m consistent?
Depends on how bad the form is, but you'll most likely still make gains no matter what. Use machines if you're worried about form. They almost retard proof. If you're doing compounds like some sort of chest press on a machine, form doesn't really matter all that much so long as you get your reps in and do it to a sufficiently high intensity level. If your form is fucked just use lower weight until you can do good form >These planet fitness trainers make me want to kill myself
Don't ever use a trainer, especially one from planet fitness. They generally know fuck-all and are incentivized not to have your best interests in mind
>planet fitness
leave and never return.
Disregard personal trainers unless you actually like them and they look fit. Even then, I would likely ignore them. Most PTs at cheap gyms are just fit people who got hired for being fit, give you whatever program thexre supposed to, and lack any further useful insight.
Read sticky. Pick a starter routine. Go to a gym that has proper equipment.
You can find good videos for form on any given exercise online easily. Video yourself performing the lift to compare and see what you're doing right or wrong. Bad form will still make gains, but it will also injure you, so make sure to pay attention. It's usually pretty simple once you've done it a few times.
Shit does this mean the exercise routine gave me is full of complete shit?
it's a decent routine but it might overwhelm you at first. focus on doing slow but precise movement with full range of motion, especially when using machines. use any guides available to avoid a one-way trip to snap city
i mean it could be worse, almost anything will give you some noob gains as long as you do the thing at the bottom (progressive overload). They got that part right. But yes, if I were you I would read sticky and pick up something from there. People meme on starting strength, but it will get you used to barbell compound lifts and will do what the name says - get you started with strength. Eat at a caloric surplus, get decent amounts of protein daily, add exercises for whatever muscles you feel like need some (lots of people add arm work to SS) and you will be seeing improvements in no time.
Alright thanks guys. I really do appreciate the help I felt alone starting this out.
IST is always here to call you a gay, give advice of wildly varying quality, and tell you you're gonna make it.
You're gonna make it. We're all gonna make it.
gay.
i mean it could be worse, almost anything will give you some noob gains as long as you do the thing at the bottom (progressive overload). They got that part right. But yes, if I were you I would read sticky and pick up something from there. People meme on starting strength, but it will get you used to barbell compound lifts and will do what the name says - get you started with strength. Eat at a caloric surplus, get decent amounts of protein daily, add exercises for whatever muscles you feel like need some (lots of people add arm work to SS) and you will be seeing improvements in no time.
This is silly. Way too many movements for a beginner to learn. Focus on learning and adding weight to the core lifts (bench press, overhead press, dead lifts and pull ups). Gradually add in some body building machine/cable exercises afterwards.
>"bird dogs" >googles bird dogs
yeah don't do those. That's a complete waste of time. Dumbbell chest press and pushups work the same muscles. Pick only 1 as the other is unnecessary. Shoulder press, cable lat raises, and lat raises work the same muscles. Pick one or at least eliminate either the cable lat raises or the normal lat raises.
pull day seems alright. Might want to add facepulls or some other exercises to target your rotator cuff muscles. Planks are useless. Just do crunches or bicycles to also get some oblique work in
leg day seems alright. Might want to consider changing the leg press to a squat in order to target your spinal erectors. You have back extensions on pull day, but they don't effectively target all of your spinal erectors. They are generally overwhelmingly taken over by the hamstrings and glutes.
>planet fitness
leave and never return.
Disregard personal trainers unless you actually like them and they look fit. Even then, I would likely ignore them. Most PTs at cheap gyms are just fit people who got hired for being fit, give you whatever program thexre supposed to, and lack any further useful insight.
Read sticky. Pick a starter routine. Go to a gym that has proper equipment.
You can find good videos for form on any given exercise online easily. Video yourself performing the lift to compare and see what you're doing right or wrong. Bad form will still make gains, but it will also injure you, so make sure to pay attention. It's usually pretty simple once you've done it a few times.
>I started lifting >machines
you didn't start lifting shit. free weights are where it's at. Ask some boomer to show you - they're more than happy to as long as you're wiling to learn
My genetics already did that, plus I got 2 bald spots on the top and back of my head since my teens. So, how much? That shit is really overpriced where I live and I'd like to use as little as I can get away with without sacrificing results.
Hey IST
I’m an intermediate natty lifter, and I’ve been running PPL six days on, one day off for the last year or so. I’ve been getting decent results, but for the last ~2 months I’ve been struggling to recover and maintain progress. Should I switch to a four day upper / lower split? Should I do something else entirely? Any advice would be greatly appreciated. Thanks guys.
>PPL six days on, one day off ... getting decent results ... the last ~2 months I’ve been struggling to recover
had a buddy that was like this. he switched to PPLxPPLx and felt rejuvenated. worth a shot
Take 10 days off every 6-8 weeks to break plateaus. Add more rest days in general. Your workouts mean nothing if you aren't recovering and supercompensating
>arm/chest/back day >do about 7-8 exercises of various things like bicep curls (dumbbells), bicep curl (squiggly bar), tricep extension, low row, push down, lat pull down, chest press, bench press, etc >leg/ab day >2-3 ab exercises, ~3 leg exercises; crunch machine, twisty ab machine, leg press push up machine, leg curls in chair, leg curls laying on your belly, etc >everything 5-10 reps, 3 sets until failure >if I can finish 3 sets of 10 reps, i increase the weight >get my healthy protein and carb intake
Is this a fair way to go about it without being autisitc about exact numbers and math on everything? The biggest deterent to getting fit for me for so long is I just lose motivation if I have to be anal about all the calculations and designing complex year long schedules etc
This girl I've been seeing for the past month has a body count in the double digits and last night she told me she fucked an African guy. I really like her but this disgusted me a little. What would you do in this situation?
how bad of an idea is to do dips with a backpack instead of a belt on a kitchen corner in terms of injury for risk? my collarbone has been feeling weird lately and i think its from that.
It's not the set up, that's for sure. Make sure you're retracting your shoulder blades through out most of the movement, especially at the bottom. Make sure the weight is loaded at the elbow(keep wrists inline with elbow).
How do I know that I'm training hard enough but with minimal risk of joint injuries so I'm not wasting my time?
Maximum weekly sets?
How do I know that I'm eating big enough but not fatty inbound mode?
300-400 kcal daily surplus max?
I am doing a comeback at the gym. I'm 5'11" and 200 pounds, so my primary goal is losing fat.
I will start a good caloric deficit but I also want to train at the gym. I don't want to spin my wheels tho, I want to get a decent muscle retaining/building stimulus but without going overboard since the deficit obviously hinders me.
Which kind of training should I do? I was thinking 2-3 full body workouts a week, 8-12 sets per muscle. Some cardio sprinkled in for cardio fitness. Sounds fair?
General experiences regarding Biphasic sleep - splitting sleep into 2 parts. Long story short two 4 hour sleep sessions would align far better with work and other commitments.
where do you plan to place your sleep periods throughout the day?
if they're only an hour or two apart and in line with the circadian rhythm then you will feel fine. if you're talking about something like four hours at midnight and four hours at midday, you'll feel like shit.
has anyone managed to fix an overactive cremaster muscle?
>start icing the balls for test gains twice daily
>it works so keep doing it
>balls naturally retract under cold temp
>now left nut will retract and ache on its own if i walk or try to jerk off
how do i release it down? its like its tight and tense, feels weird sometimes and not comfortable
we got another one lads
I have trained my body, but I forgot to take better care of my skin and hair.
It was all for naught.
Go get a skincare set that’s has an am/pm routine and just do that. If notice too lazy to drag yourself to the gym then you’re capable of washing your face and applying a moisturizer as a bare minimum before and after bed.
And just wash your hair. It shouldn’t be complicated. Go get a nice haircut and pay a little more to find a good place, not Supercuts.
i've seen girls with similar measurements to me but they weigh WAY less than me. i dont understand how this could be... do i carry my weight well or are they large framed?
I assume youre a girl too, if not then it could that. Maybe you have more muscle than them. You would be able to tell if theyre large framed, but wouldnt be the same since you have the same dimensions
yeah, im a girl and I do not lift.. what kind of muscle could i have? im so confused
i know this doesnt matter but im puzzled
It could all be because they are lying about their weight. If not, it doesn’t matter. Everyone in my family is simply built more solid. We have just a denser body mass in general. So ppl bigger than me weigh the same as me. It’s no big deal
>I don't lift
Why the fuck are you here then? You could have Googled your question. Not even saying this because you're a woman.
Bone Density
Body Frame
Limb Length
Body Fat %
Thoughts on this 3 day routine?
Left is Chest Triceps and Shoulders
Middle is Back and Biceps
Right is Legs and Abs
Don't pay attention to the weights and rep, this routine is months old
It's fine. You should consider BB squats though. Also don't let an app tell you how long to rest. Rest as long as you need.
I don't like squatting so i avoid it
Plus there's always someone at the squat rack, my gym is pretty crowded
As for the rest time it's the default one, I'm basically using Hevy's routine but changed some exercises to adapt for me
>google how much protein to eat per day
>every site literally says something different.
0.5g per pound, 1x per pound, etc
Im about 200lbs. Eating 200 g of protein seems crazy. Id have to eat like 6 whole turkeys
0.7g/kg
.82g/1lb lean body mass
eat ~120-130g
1g per pound of lean body weight is the go-to approximation in my experience.
it's really not that hard
>Breakfast - 22g
1 cup greek yogurt + banana
>Lunch - 98g
4oz chicken breasts + broccoli
1 cup protein powder + 1 cup milk
>Dinner - 51g
8oz 93% ground beef + broccoli
>Snack - 22g
Yogurt + banana again
According to MFP, all of the above is 193g protein, and only 1300 calories. You could easily add another protein shake to get you above 200g protein and some more calories, add more snacks throughout the day, add granola to the yogurt, eat fattier beef, etc.
thanks
Bulk or Cut diet for guy working 12+ hour shifts? I work in a jail and my diet has been only fast food/snacks for the past couple weeks. I workout on my days off but my diet has been complete shit.
>Bulk or Cut diet for guy working 12+ hour shifts?
Are you fat? Then cut. Or if you're thin then bulk.
What day do I incorporate farmers walk into?
If you’re not training while cutting will it still take 2-3 weeks before you start losing gains
i picked at my beard for a long time because reason and now that i stopped those places don't grow hair that well
are the hair follicles lost or will they regrow in a month or two?
If i fail 5x5 70kg bench should i do the last set ~50kg for 8-10 reps?
How much gains do I lose by not training and eating like shit for a week?
I'm getting over an awful cold and can only make it to the gym at the end of the week. Because of said cold I have been eating and drinking awfully this past week, and I wonder how this will affect me in the long run.
a bit not a lot but get back on track anon also get well soon <3
>a bit not a lot
hopefully no loss in strength, Last time I had was out for a few weeks because of corona, I really felt and saw the loss of strength. No rona this time, though. Thank you for the good wishes.
Is pork good for you?
Do you guys count the "setup" rep on db bench press? The one you do after you kick up the dumbbells
No. It's maybe a quarter ROM, so it'd be silly.
Being sick will set you back. The best you can do is to not exacerbate it. Spend a little extra time getting warmed up, and listen to your body. Chances are that you're gonna be a bit weaker than usual, but after that, you'll start catching up to where you would otherwise be.
Because you'd feel REALLY proud if you changed some of those. Guaranteed.
>Because you'd feel REALLY proud if you changed some of those. Guaranteed.
I’m working on it and I’ve made a lot of progress but sometimes I fail to see the point in any of it. I think I would benefit from some kind of community but I’m so off putting socially because I can’t handle noises or large groups of people. I feel paralyzed by my own brain and I can’t cope. Sometimes I think about going on benzos but that’s just delayed suicide
how to get calcium on keto diet?
im not eating diary and dont have the taste for fish with bones or eggshells
oatmilk with calcium
wont that have seed oils and shit? also grains are bad for your gut
>also grains are bad for your gut
he fell for the gluten free meme
I'm a newfag for fitness. I always see people on here shitting on SS. What is wrong with it if I am going to want to lift only 3-4x a week as a starter as an overweight weak fag? I want to cut first and I already do light cardio daily 2 hour walk but want to start lifting as well.
There's nothing wrong with SS. And if you bother to read the book you'll get a good understanding about form.
Notice that people shitting on it rarely provide better beginner alternatives. The T-Rex meme is people following it beyond the beginner phase, just doing heavy squats and deadlifts forever without accessories for arms and core.
There's no downside to starting now even if you want to lose fat. You have more time to ease into it, learn to movements and even do a slower progression while eating at a deficit.
What are some good veggies to throw on the grill?
Life is too confusing and hard and overwhelming
I’m an autistic schizo DYEL twinklet
Why should I continue living?
How do I get into body weight exercises as a fatty?
walk
That takes to long
then stay fat until you die in a few years.
But honestly, just do easier variations. Instead of regular push-ups, do them against a raised surface, or from your knees. Instead of regular pull-ups, plant your feet under-and-past the bar, and pull to the chest, do unweighted squats, and so on.
do the exercise
it's literally that simple
lose weight first fatty
How bad is eating ~70-90g of Feta cheese every day? Sodium and stuff
Started cutting yesterday and then recieved a concussion playing sports on the same day. It doesn't seem like a serious one in that I wasn't knocked unconscious, no blood. I was slightly dazed for 5 minutes and since have had a bad headache along with fatigue and slight dizziness.
Questions are:
1. How will not lifting for a few days affect my cut. Should I maintain maintenance until I can lift again.
2. When is it probably safe for me to lift again post concussion.
dont sweat
get well soon
lift when ready
No idea if you're still here but healing your brain injury is a lot more important than losing a minuscule amount of muscle mass on a cut. I don't know if it'll mess things up for you but consider bumping back up to maintenance until you're healthy again.
As for the concussion, while I'm not a doctor, the best thing to do is get back into it slowly. Maybe when you're ready to go back to the gym, hit the exercise bike for ten or twenty minutes and see if your symptoms come back. If they do, you need more rest. If they don't, maybe start lifting again but not as heavy as before.
It's best not to fuck around with concussions, I've had a couple and they aren't fun.
I lift with barbells twice a week. Squats/bench one day and deadlift/press the other. For bench and press I do 3x10 and am okay with that. For squat and deads I started 3x5 but have settled into this pattern where I do a set of 5, a set of 3, and then a set of 1 while upping the weight each time. Is this terribly inefficient or is it fine as long as I make progress?
Working up to a heavy single is fine but it's usually done by more advanced lifters and it's usually not a 1RM. If you still have noob gains left you're better off with the standard 3x5 on squats and 1x5 on deads
I started bulking before I cut. My numbers aren't amazing but I had decent progress in the last 2 months on SS. Feel like I'm actually fat now, though. I don't want to lose too much of my progress but want to lose 15-20 lbs before I keep on getting bigger. Is there anything wrong with just suicide cutting with just whey/chicken breast to get there quick without losing too much muscle? I've heard about PSMF but don't know much about it.
fasting is a miserable way to lose weight and I recommend against it. Learn that weight management is slow and even the quickest legit methods max out at around 2 lbs/week. Additionally if you're a beginner on SS it's completely unnecessary to bulk if you're already fat. Lots of beginner gains can be made just from lifting weights and having a higher protein intake.
>be me 21 year old virgin with low self esteem
>decide fuck it, I’m going to make an effort to finally get laid
>match with an Asian girl on Tinder, we live too far apart so decide to masturbate together on video call and then meet to fuck later
>seems ideal, I get sort of comfortable around her before actually meeting
>while doing it think it’s the hottest thing ever, body is literally shaking
>finally cum, realize I’m just a skinny fat guy alone in my room with cum on my chest as an Asian girl keeps saying “face”, “face”, “faaace” over and over again in broken English on my phone
>immediately block her and delete all photos she sent
>have literally never wanted to kill myself more than at this precise moment
The only good that’s come of this is I now realize that I can only overcome my self-esteem problems through self improvement, not women. Also I think the whole event may have turned me into a misogynist. Is it possible to lift away my shame?
good
no go get shredded
>asian girl
it was over before it even begun. there is no cure for shit taste
> Also I think the whole event may have turned me into a misogynist.
You're the one who took the first step but you're mad at the lady for going along with it?
>be 21yr virgin
>go on tinder
>swipe on ppl too far away
>meet a girl willing to fuck
>block her
>make excuses
Yea bro, you figured it out, big epiphany you had there, even managed to work in blaming women, magically ngmi
I got golfers elbow on my dominant arm, what resistance band exercises can I do to help with that?
I want to go to the gym but I don't know what to wear
all I wear every day is cotton t shirts and basketball shorts
I get sweaty as fuck though
what is a better option?
doesn't matter as long as you're wearing close-toed shoes and non-restricting clothing.
Some think it's unhealthy to be in-shape for a majority of your life, some don't care and don't want to think about it, some are legitimately offended by the implication they aren't good enough. My sister has kind of flipped a switch in the last few years relating to her boyfriend of seven years cheating on her and she's put on weight. Now she legitimately gets angry with me whenever I mention calories.
I think it's just a mental thing for some people.
>My sister has kind of flipped a switch in the last few years relating to her boyfriend of seven years cheating on her
wdym? does she flip the blame?
like prior to this it wasn't like she was a health nut, but she kept in good shape. Now she's kinda let herself go and really hates it when I talk about anything relating to dietary stuff to the point of shushing me for even bringing up calories.
if she's that abrasive when talking about health stuff then she must have been affected by the cheating much more than she admits.
Oh trust me dude it's no secret that the cheating thing fucked her up pretty bad. She moved states with the dude and left all her friends because she trusted him and he repeatedly slept with a rotation of 3 woman for like 3 years. If someone did that to me I'd be pretty fucked up too.
did you not rape him for what he did to your sister?
If a boyfriend of 7 years cheats on you with 3 different women then you must be doing something wrong. I'm guessing she did little to nothing to "keep" him for herself. These things don't happen without reason, and what you told me about your sister makes me think she's not a person that sees things objectively.
>If a boyfriend of 7 years cheats on you with 3 different women then you must be doing something wrong.
If he wasn't interested in her anymore he should've dumped her. Sit this one out.
He literally lives several states away and I haven't seen his face since it happened. Trust me I wanted to fucking kill him when I heard about it. If I ever see him again I dunno if I'll be able to suppress the urge to punch his face.
I wear a T-shirt and basketball shorts to the gym and it's been fine for me for years. It really doesn't matter all that much. As long as your clothes don't restrict your lifting form.
That's fine, just carry a towel for your sweat (you should even if you're positive you'll never sweat, it's etiquette). Nonconstricting clothing is preferable, as many a pant groin has been split during heavy squats.
And remember girls go to the gym in effective underwear, you'd have to actively try to be goofier than that.
Also, Dragon Ball stuff is nonweeb in this setting.
im currently in education for being an "it professional" (dk what job title this is in english) but the thought of having responsibility of any kind spooks me. id just like to work in a lidl or some shit, do some physical work that isnt exhausting enough to prevent me from lifting, go to and from work just switching my brain off, not having to think of any kind of work stuff. something that i fear i wont be able to do if i pursue a career in it.
i need a reality check, why is this? surely this isnt just a lack of ambition?
Why do women want to normalize obesity?
No one in there right mind think the woman on the right is hotter than the woman on the left.
I get not all women can be models, but actually sabotaging others just to feel good about themselves?
That's really low.
>I get not all women can be models, but actually sabotaging others just to feel good about themselves?
>That's really low.
female nature in a nutshell
i feel like im currently catching a cold but ive already worked out while feeling kinda under the weather (stuffy nose, sore throat), it didnt go bad at all however i ran out of steam near the end. should i just stop working out until i feel the cold has cleared? how do i eat when im currently doing a slow 200-300 kcal bulk? eat at about maintenance?
also i have to get from and to work via bike, theres p much no way around it. its a 15-20 min ride depending on traffic, wont this fuck me anyway and delay my recovery?
never work out when you're sick. Your sessions will be low-energy and shitty AND you risk getting others sick. Eat at maintenance and rest.
alright. rest it is then. kinda hard mentally but owell. i wont get anyone else sick cuz i work out at home but yea its probably fucking retarded to push through it anyway
seconding what
says. last week I felt a little sore in my throat yet pushed through a workout regardless. ended up feeling horrible due to a cold and eating terribly these past few days just because my body couldn't recover well from working out AND the virus.
got stinky ass
what are you supposed to do if you miss your working set in 5/3/1?
e.g., you need to squat from 3 reps to failure, but you can only squeeze out two reps. Do you still go for the big 1+ single+ in the next workout?
what does Jim say to do?
the blog post of his I was reading doesn't seem to address this. I'm sure it's in his books but I'm not in the mood to comb through one for this specific tidbit of knowledge.
>I'm not in the mood to comb through one for this specific tidbit of knowledge.
same
I've read /fat/ and general stickies but want just general opinions from random anons too.
I'm currently 109kg, 5'9 and a half and 24 in a couple of months. Do you think I am still young enough to lose weight without seeing loose skin or at least major loose skin whilst I train for strength, have a clean diet and drink a fuck ton of water? Progress has already been going good just kind of scared of loose skin.
I also have had wide shoulders and rib cage to begin with, ever since being a teenager when I wasn't as fat.
if you're that afraid of loose skin, you can always get surgery later
Never seen a good post surgery look though, but if I must I would yeah
good surgery results never look like they were achieved through surgery
It’s a possibility that you won’t see lose skin. Age is a factor as well as genetics. Apply moisturizer everywhere and take hot baths once in a while, meaning maybe once or twice a week. I have seen that keto and fasting also help decrease your chance of lose skin.
Appreciate it
Eh, I suppose so but wouldn't people want to show off good results too?
>wouldn't people want to show off good results too?
they do, but good surgery looks as natural as possible. Imagine a good repair job: if it looks like work has been done then it's not a good repair job.
Yeah you're right. Thank you anon!
>Sit this one out.
meaning? I'm an ESL so some idioms are a bit lost on me.
>If he wasn't interested in her anymore he should've dumped her.
Fair point but cheating while still being in a relationship is what most people *in relationships* tend to do. Monkeybranching is not a behavior exclusive to women.
also:
>wishing bodily harm on the "villain" of someone's relationship after hearing only one side of the story
tale as old as time
>Fair point but cheating while still being in a relationship is what most people *in relationships* tend to do
I take it you've never been in a relationship then
You are not going to convince me the person who didn't fuck a rotation of whores is the bad guy. There is no fair point. Cheating is cheating. If you're tempted with cheating to the point of actually acting on it, you're no longer in love with your partner and should cut ties. I don't care what his reasoning was as regardless of intent cheating was the wrong action to take.
>bUt BoTh SiDeS
shut up dumbass
I am not trying to convince you of who is right and who is wrong. Is cheating inherently shitty? Yes, it is.
Is it morally reprehensible? Yeah, probably.
Is it STASTISTICALLY prevalent? Absolutely!
No use crying over spilled milk, especially if the milk was sour for 3 years, you get me?
he said, sit this one out, brownie
>sit this one out
I keep reading this but am already in my comfy office chair. Is there a hidden meaning behind this phrase?
>Is there a hidden meaning behind this phrase?
yea, it filters out the virgins
>yea, it filters out the virgins
filters them out from what?
vagina
my coffee
How do you know if you have chest fat or gyno? I bulked for the past year and now, I have a small deposit of fat or breast tissue on my chest and I've no idea which one it is. I am an adult male way past puberty and I had no sign of gyno before a few months ago. I'm kind of lost, guys
if the tissue is exactly underneath your nipple and isn't as soft as general fatty tissue (touch your thighs for comparison) its most likely gyno
can gyno be asymmetrical? present on one side and missing on the other?
never had an entirely one sided patient but I've seen some that had it worse on one side
I have a lump in my left chest that feels significantly harder than the surrounding fat, and I've been wondering if it's gyno or some kind of tumor. Addressing is not in any way your responsibility but I just felt it was so weird that I had to share.
its more likely to be gyno than a tumor anon, is it large enough that it deforms the overall shape of your chest? if not you should be able to burn it off with a decent cut. a lot of gyno cases develop during/pre puberty when your hormones are all fucked and then the fat tissue just sticks around because the patient never dieted in his whole life
it is large enough that there is a noticeable bulge vs the right side. The lump does not seem to be attached to the nipple in any way, rather sitting below it to the side. This developed around 2020 or so.
I think it is underneath my nipples and that's what makes me worried. It's very soft though, softer than my thights or any other place I could check. I'm still a beginner with a small chest so I've a hard time seeing what it is exactly
Fuck, man. I checked it again and again and it looks too much like gyno to be something else. I feel so devastated. I guess surgery is the only option now
It'll just look like a titty. Fatty chest with a big lump of fat under the nipples shooting it out straight forward. It's a hormonal problem so losing weight to stop being estrogenic would help it and surgery is just for roid trannies.
>et's keep it fitness-related fellas
I agree. The guy's sister didn't and look at where she ended up.
as a beginner, how long should I be resting between workouts? I've been resting 24 hours between at the moment, but I've heard people say that 48-72 hours is better for building muscle
You don't necessarily need to rest 24 hours between workouts, just 24 hours before you work on that muscle group again. You should have at least one rest day per week but you can do 6 days a week if you feel like it and you keep rotating muscle groups.
It's individual we literally mapped out the gene that determines how long it takes. If you're progressing your lifts with one rest day after each workout it's fine but if you're not, you need more rest. 1 on 1 off is pretty manageable for most young men just getting into lifting and will get you much better results than a reddit ppl OCD routine who's perpetually stuck at a 2pl8 squat and 150lb bench.
Is my cut progressing too quickly? In a month I'm down from 186lb to 176lb. I'm satisfied with the progress but I fear losing muscle as I continue
What's your intake? 10 lbs for your first month isn't wholly unusual as a lot of it tends to be water weight.
Roughly 1600-1700kcal and 130-150g of protein
Doesn't sound out of the ordinary to me. I'd chalk up the loss to water weight. You probably won't have another big jump like that this month.
Alright thank you. Now the 1-2lbs a week grind begins
Is the conversion between dumbbell weight and resistance band weight essentially the same? I wanna buy some bands to do chest flys, not sure if I could get band resistance weights that are higher, or lower, than what I use with dumbbells due to progressive overload or whatever
lmao you will never find resistance bands worth of anything beyond 5-10 lbs dumbbells. Outside of warmups and PT they're a scam.
no
I'm losing weight just by walking/cycling and eating better and I want to add a minimal weight lifting routine that I can do at home just not to lose so much muscle in the process since I also work a desk job. I have a pretty sturdy adjustable bench, a pair of good metal dumbbell handles and tons of plates ranging from 0.5kg to like 10kg. I was thinking about doing this 3x a week (AxAxAxx): goblet squat, bench press, overhead press, dumbbell deadlift, and since I'm a big fatass and don't have a pull-up bar some form of dumbbell row. Am I fucking up too much? Thanks
Body recomposition, meme or not?
Will see i am doing one for a month now. I am getting bigger muscles, same weight as before and my belly has been getting leaner. So far so good. Noob gains are a real thing.
Very possible, especially if you're an absolute beginner or if you are utilizing fasting as a main method of weight loss (the only acceptable method of fat loss)
What would you consider an impressive amount to curl with a single dumbbell? 35lbs? 45lbs?
60+. I curl 35 lbs and my biceps are barely developed.
But is that for a set or as a one rep max?
set. You don't 1RM curls.
When do you stop doing an exercise if you are doing until failure?
What I mean is that, in exercises like Barbell Calf Raise, I can do it with full range of motion, but around 13 reps, it becomes half range. Is that when I stop, or is it until I can no longer lift myself up completely?
Another example is Barbell Rows. I can do it in proper form for a number of reps, but suddenly I need the help of my back, not just my arms. Do I need to stop when that happens, or until I can no longer lift the barbell?
Failure is when your reps are no longer clean.
Do I add OHP and accessories to SS?
OHP is already in SS. But yes, add accessories. You really just need something for biceps for when you don't do chinups, and probably something for tricep development too. My tris didn't get worked enough with just bench and ohp.
I fucked up my lower lat on my right side kind of near the bottom of my rib cage from deadlifting. I had proper form in terms of my spine but I wasn’t paying attention and forgot to engage my lats which is what I think led to this injury. My question is how long am I supposed to rest for a mild muscle strain? Should I keep working other muscles and just take it easy on back?
Really though, if I start doing 72hr fasts every week now, and keep my eating to mostly protein, will I lose strength? I would like to lose about 40lbs and still be able to do 2pl8 bench.
has anyone had success filing down the knurling on a bar to make it more comfortable?
i just got a new bar and the knurling is a bit too aggressive. i don't like using gloves, so was thinking i could just file it down. good or bad idea?
or just be a man
made me laugh tbh thanks
you're right. gotta man up. i already have calluses, but let's see if i can get calluses on my calluses
Is PHUL a good program? I want to continue getting my lifts up but I also want to look good. I just got fat doing SS.
mark got another one boys
>hecantkeepgettingawaywithit.mp4
Yeah, well I read the fucking sticky, that should be changed. Anyway, what can you tell me about PHUL? Is there a better program for my goals?
I recently went back to the gym after 2 years (1.5 months in).
I'm a lot more sore than I was last time I started, but I also am taking lifting more serious.
I thought soreness was a good thing, but someone on here mentioned that it's a negative. Am I retarded and doing something wrong this time?
When I pee, it often feels I do not managed to get it all out. And I dribble a little and I dont know what's up with my pecker. Anyone deal with this before?
you should go to a doctor this might be more serious than it seems
What foods can I get protein from that are not dairy or meat?
nuts, seeds, rice, oats, lentils, chickpeas, tofu and many more i am sure i am forgetting rn
i cut my asshole while shaving should i skip my workout?
also tips to heal
whats the maximum dosage of vit D before I damage my liver? I live in northern europe, barely going outside, if that matters
>gonna start a new gym membership after years
bros all the social anxiety from the gym memories are coming back
but I can't progress legs without machines anymore
I was supposed to be there in the dawn not now
it's 24 hours so I will try to go as early as humanly possible like 6 am to work out come back home sleep little bit more and go to work at afternoon
how do I stop being irrationally fearful of the fucking gyms bros...
I'm copying my post from the routine thread since it seems dead.
Am I doing too many exercises? My routine is day 1: chest/triceps, day 2: back/biceps, day 3: shoulders/core. I do this 4 or 5 times a week, in addition I am rehabilitating a leg injury so I do legs 2 out of 3 days. I usually do 6-8 (3x10 reps) exercises for the major muscle group, i.e. chest/back, and then about 4 for the "minor" totaling 10-12 sets of 3 (excluding legs). Most of the PPL routines I usually see only do half of this number. Should I change my routine?
>sore elbows and wrists for 3-4 days
>sore leg muscles for 3-4 days
Should I change from PPL to UL with 1-2 days rest then?
I will probably do isolation for arms at home if the upper body day gets way too long from the fucking queues at peak busy times.
fucking normalfags I don't want to waste my membership so I have to unironically walk on the fucking treadmill like 90 minutes straight for 2 days and do nothing else
>oh wait the treadmills are the busiest cardio equipments
I'm doing PHAT atm. Will I fuck myself up doing it twice a day with the second session of the day lifting lighter?
Every night I lose a fairly consistent 300g from waking up.
No eating, no peeing, no anything in between, only sleep.
How is that weight leaving the body? I can't be sweating over a full glas every night, my sheets would be a mess every morning starting from a fresh set that night.
oxidation
I don't have anywhere else to ask this, is anyone else's youtube front page weird? I'm getting videos with like 3 views recommended and I can't tell why
Sometimes subscriptions show up on the home page feed
What's a non-bullshit shower Water Softener? Eczema specialist is telling me to stop showering with chlorinated water ASAP, buy a shower filter. But the one they linked me was like $700 and takes forever to arrive. Amazon sells models for about $40 that will arrive in two days (important so I could actually take a shower) but I doubt they even work with the amount of Chinashit on there. (And are the filters replaceable, will they still be available in a year, blah blah). What do, IST?
I like it. I've found some of my favorite music because youtube recommended some shit with less than 500 views.
I've been getting some recommendations with a couple dozen views for a few days. It looks like some codemonkey in the YT algorithm team had to justify his paycheck and flung this new turd into the site.
I've been awake 22 1/2 hours
Should I workout?
you could do cardio but i wouldnt touch weights
Is there a way to get rid of or mask or counter balance somehow the smell of onions from your sweat?
I hate asking retarded questions but I'm planning on using my dads old converses for Pull and Leg days with Squats and Deads prio using them but they are really tight around the forefront of my feet on the sides. I'm too retarded to figure out if lifting with socks for those two lifts is fine and then putting on normal trainers or to go through the whole sessions with these converses.
Has anyone had any success with these for resistance training?
is there a general guide for how many reps is too many? ive become a volume pig
You can go up to 30 reps per set as long as it's taken to failure or within 2 reps and you'll make great gains. The problem is the more reps people do the more likely they are to be dishonest about how close to failure they were. But if you are doing high quality sets, high reps is A-OK
Why do you think you need to?
Hdl is just barely above recommended, too low is associated with long term heart issues? its not like it matters if your ldl goes up a little bit if its in the 80s
You are in the healthy range though, I wouldn't worry but the main way to raise cholesterol is to bulk
1/2/3/4 for curls is having 15" arms lean, no one cares how much weight you can swing.
how increase cholesterol?
What's the 1/2/3/4 equivalent for curls? 1pl8?
R8 my dumbbell only routine
Push/Pull 4 days a week, 3 days cardio
Pull
4x10 RDL
4x8+ DB Row
3x5-8 Chinups
4x10-12 Reverse fly
4x10+ Hammer Curl
Push
4x10 Lunge
4x8+ DB BP
4x8-12+ OHP
4x8-12+ Incline
3x8-12 Tricep Extensions
Plus means AMRAP on last set
This is the first one of these custom routines on qtddtot that I havent' thought is absolute dogshit, congrats. I'd swap reverse fly with powell raise, it's a better strength curve. Also I'm assuming "incline" is incline db curl, which is good if it is but if you mean incline bench that's maybe more pressing than necessary. Hope you have heavy DBs anon, you'll need them soon.
how much time do you go between the sets
As long as I need, I just don't worry about it and take as long as necessary, or I set up a superset/giant set and just run it as a circuit until I'm done.
Take it slow, you don't need stretching, you need to strengthen your lower back. Back extensions and RDLs are your friend at low intensity until you're used to it. And regular DLs are kind of bad compared to RDLs unless you're a powershitter.
They're mixed better, try making yours in the blender then let it sit in the fridge for 2 hours to further dissolve and it will be very smooth.
Nope. You will touch boobies one day anon if you believe, but you will never squeeze if you believe it's impossible (source: have pecs, have squeezed boobies)
Random cracks and pops aren't a concern unless they hurt. Warm up with plenty of dynamic stretching before lifting and do some band based restorative work after every session.
They say zinc helps, drink lots of water and don't suppress your fever unless it gets dangerously high.
>They're mixed better, try making yours in the blender then let it sit in the fridge for 2 hours to further dissolve and it will be very smooth.
I use a blender and if I leave it in the fridge it gets even thicker lol
I thought that popping is find, but crunching/rubbing sounds are bad because it means your tendons/joints are directly touching when they should be gliding over cartilage
If you've got stuff directly touching you will know it, the pain will be unbearable. Any sound that doesn't come with pain is almost definitely nothing to worry about.
In that case all I can recommend is get enough protein in your diet, you probably don't need a shake in reality. Or try pic related.
>
fuck now i have to buy shakes
i wish i wasnt such a wretched /d/generate
what kind of protein are you using?
probably the one that tastes the most like cum
thanks.
now for daily intakes. say ive got a range set for protein/carb/fat/cal, is it possible to go under on carbs and go over on fats and still achieve similar results? ( going over/under within reason)
also which one of the two, carb or fat, would be the les harmful one to slightly go over?
Unless your fat or carbs is super low it doesn't really matter the exact balance, it's more important to get your micros in.
30s - 1min for accessories/hypertrophy lifts
90s - 2min for strength training
3 - 5min for max/submax reps
I used to have a strict limit of 1m no matter what, but I started doing 2 minutes for heavier lifts and even 3-4 for the heaviest. I don't think I am losing huge gains by doing this, but who the fuck knows. Makes for easier lifts and better mental health.
Trained for some time, got to about 130 kg DL.
Then got neck problem and other problems and had to stop for 2 years. Now I started again with 1.5pl8 DL for amrap (got 10 reps), but during the last ones had lower back pain. Few days later, squats, also a bit of this pain, but not bad, it was still ok. Then few days later again DL, wanted to increase my weight since i could do 10 reps last time. But as soon as I started it was just pain in lower back again, I did 3 reps before the pain was too strong. Now have the pain for 6 days. I am stretching now and not doing DLs.
What can I train to be able to do DLs again when my pain has gone? Which stretches should I do? Thanks
Why are premade protein shakes so much thinner than the stuff I make with powder?
I thought it was cause they use water and I use milk but even the ones that use milk in theirs are way thinner. I really hate how thick my shakes are. Even with 1.5 scoops for half a liter of milk it's hard to drink
Do pecs feel like boobs? I'll never get to touch boobs so the closest I can ever get is to grow my pecs and fondle myself.
>both shoulders snap, crackle, pop, crunch when moving arms above head
>one knee pops crunchs etc when doing something as simple as putting my shoe on
>upper sternum pops when moving chest/shoulder forward
>only 27
how do i jointmaxx to stop this shit before it gets even worse? I'm sure my shitty maintenance job doesnt help.
I had the shoulder popping when I started. Just warming up well helped me OHP with no issue, and once that got to a decent weight (~105 lbs, I think) my shoulders stopped popping in general. Just get stronger and that shit fixes itself.
as it turns out, ive got the rona. what do i do except for resting to make sure i recover ASAP? i already eat clean af and drink lots of herbal tea.
Vitamin C and D megadose and some Zinc and just drink lots of water and stay in bed. I just tried to sleep as much as possible. I felt fine after 3 days and symptom free after 4.
If any of you watched the most recent Bro chat episode, there is a moment where they talked about online forums and Iain Valliere said something that sounded like "IST". Did he say that? Seems to be the type of guy to browse this shithole.
I'm 180cm and currently 96 kg because I've just let myself go over the last few years but it's getting to the point where I'm kinda disgusted at how chubby I'm getting
I'm gonna start improving my diet (wanna cut down on junk snacks and bread, and reduce beer significantly) and return to the gym, but this time the priority will be fat burning instead of getting stronger
What are the best exercises for losing weight? Full body lifts for max calorie burning? I want to get down to like 80 kg
I will also go on long walks regularly
Lifting weights doesn't burn a lot of calories. Diet and cardio is what makes you lose the fat.
I was under the impression that the big lifts burn plenty of calories and lead to high metabolic rate or whatever its called that makes you keep burning the rest of the time
Not him but your impression was wrong. Lifting hard does burn calories and having more muscle does increase metabolism but not enough that I would rely on it as a main part of losing weight.
Sounds a little low but it depends on the weight of the chicken.
3 strips of chicken breast is about 35g of protein, does that sound about right? Seems higher than I thought
Is 32 too late to start boxing? Im not interesting in being good or doing real fights/competitions but mostly for the exercise
You can start boxing at 70 if you're not concerned about being competitive.
Just got labs done, my estradiol is at 47pg/ml my doctor wants to put me on arimidex .5mg twice a week, is it really necessary? It’s just barely over the reference range by like 2pg/ml seems excessive to start and estrogen blocker for such a small amount over the normal range
ask in the fraud thread or on the steroids subreddit
>beginner
>probably can't even pick up the empty barbell alone up from the floor
>try to come up with a sense of program or goal before I start
>read a bunch of free weights vs machines comments
>come to terms that I should just avoid leg press or any kind of knee popper like a plague and just squat with a safe weight for the longevity of my lower back and do whatever the fuck I want for upper body or the rest of the lower body
OK what if I can not squat what can I do until then to strengthen those muscles?
There is no way you can't even squat the bar. Even tiny women can do that. Also leg press is an excellent movement. Why would it be worse for your knees than a squat? Your knees are doing the same thing in both movements. Hack squat is also good.
I have literally hit the rock buttom.
I was an everyday drunk for more than 12 months, got very fat over the time in last 3 years too.
I quit alcohol and shit diet, in the last three months I've lost 12 kgs along with extra daily walking, some definitely muscle because I've regressed in strength in my manual labour job.
I've become weaker than when I started this job 2 years ago.
All from alcohol and sudden weight loss without lifting.
My only hope and cope is I must have some sort of muscle memory so it shouldn't take me more than a few months to get some of it back rapidly.
I'm not christian bale machinist tier but a grandpa or a 12 years old kid will 100% outperform me at every single movement.
alcohol brutally murders gains and fucks up weight loss. without it i doubt it would have been as catastrophic.
It's okay, fren. You can get it back.
Thanks a lot anon I've come a long way from not being able to sleep at nights without drinking and waking up in the middle of the night to take a piss and never be able to sleep back normally until morning unless I drank more.
We're all gonna make it frens.
you alright fren, i wish you all the best
db bulgarian split squats or lunges
>if I can not squat what can I do until then to strengthen those muscles?
Squat without a bar, just your own bodyweight. Good warmup, easy to work up a sweat, will prevent pins and needles if you do it consistently before picking up the barbell.
>179cm
>91kg
>wanna train to get mussels
>but also wanna lose about 15kg
what do
Lift while in a small caloric deficit, 200-300 cals. Absolute beginners can gain some muscle while losing fat at the same time.
>people suggest 0.82/lbs for protein intake
>91kg ~200lbs
>164g of protein
seems hard to keep a deficit when that much protein is needed. i ate 3 tenders of breast chicken and a protein shake and that only put me at like 45 or so.
am i just gonna do like 8 more scoops of whey?
No fucking way. One scoop protein (ON brand, the most basic bitch protein) has 24g protein. 4 oz of chicken also has 24g protein. Unless your chicken tenders came breaded in a bag from Tyson, you got more protein than you think. Or you're retarded. Probably both.
.82g/lbs lean body mass. you need to subtract fat percentage from your 200
I just ate 5 raw eggs, how long do I have to live?
5 minutes, one per egg. Eat more to prolong your life.
Welp, let's get cracking.
Are jumping jacks a meme warmup? I feel so goofy doing them in public.
No, they get the blood flowing everywhere and are pretty decent at releasing the shoulders. No good for legs, but you can do specialized warm ups for those.
Is there a limit to how much protein you can absorb in one sitting? I'm really struggling to spread all my meals and shakes throughout the day to get my daily protein needs with the figure I've seen online of only metabolizing 20g~25g at a time and the rest being oxidized for calories. Kinda wish I could concentrate more protein on a single meal instead of having to do 8 or 10 separate meals and snacks every single day.
No that's bullshit. There might be some benefit to spreading it out, but just look at the plethora of intermittent fasters/OMAD people with large muscles. If you couls only get 30g in one sitting, those people would be auschwitz mode.
So in the extreme case, if you get 0g of protein, all the lifting is wasted regardless of how well it went?
Not necessarily. If you manage to eat 0g protein, your body is more likely to retain muscle if you workout vs if you don't. That is, as long as the stimulus isn't so large that it causes a lot of damage. But you obviously won't gain muscle.
how do you deal with a little stomach fat during your bulking phase?
I want to keep bulking and adding on size since I feel like im still pretty skinny overall and haven't acquired that much actual muscle mass to be deserving of a cut but now im starting to get a little fat around the mid section, and im used to having abs, or at the very least a very flat stomach with no love handle shit going on. sometimes I feel wishy washy on what I want, and feel like maybe its time to just cut instead.
Get over it. A little fat is the cost of getting strong. Be a man and check your vanity at the door.
>drink protein shake
>check exp date
>1/21
how long do i have
You'll live.
You'll die.
Taking a rest day, what do you guys do on your rest days? I’m gonna go get a haircut, take a walk in the snow when the suns still out and probably play vidya all night. Problem is I also want to meet some hoors.
>11.1 nmol/L test
>doctor won’t give me trt
It’s over. How do I cope?
i ate about 70g of fibre today (i love my fkn oats a bit too much), am i gonna gas myself in my sleep tonight?
can i mix protein powder with water or milk at home and bring it to work to drink for lunch or do i have to mix it right before drinking?
you can have it sit, or you can put the serving in a bag/container and bring it to work with you
does it coagulate real bad if it comes in contact with just a tiny bit of water? i think i'd just put it into my bottle and fill in the water right before i want to drink it.
>does it coagulate real bad if it comes in contact with just a tiny bit of water?
i honestly don't know mate. shouldn't be too bad
>put mix in bottle then add water at work
that's using the old noggin
I'll try it both ways. Thanks mate
How the FUCK do I improve my pullup ROM. I see people getting the bar down all the way to their chest, but I'm unable to replicate this on wide grip and despite improving how many I can do or even moving on to weighted, I just cannot figure out how to get that final little bit of motion. I can get the bar below my chin, but no further.
Wtf is my damage? Am I retarded and not using a muscle correctly somehow? Never had this issue on any other exercise.
How much does having a full belly or time of the day effect your weight lifting?
I am going to crash and burn if I go to gym as the first thing in the morning with a semi empty belly only 2 scoops of protein powder and a small regular chocolate bar inside am I?
I don't even eat that much early in the mornings in my normal life but I will start cutting now.
I don't want to fry eggs and eat them with the bread every single day on a cut.
I can prep some sandwiches from the night before but the protein will almost always be lower than two scoops.
Also how the fuck am I supposed to fit in low intensity cardio with lifting together in the same session?
Lift first and walk later?
I'm going that early so I can fit in both of them before I go to work.
everytime I do barbell rows I get pain in my lower back that hurts for the rest of my workout. is my form just bad? should I stretch my lower back before and after doin them? is my lower back just weak?
I've had a weak shoulder for 5+ years because of a collision. I've been slowly working out on it. My range of motion is more limited than normal, but is it bad that I'm trying to build it up, hoping this fixes the injury too? Or am I just fucking up my shoulder even more? What can be done about body parts that aren't bad enough to get a medical operation but is still holding some lingering damage?
Yes, exercise, but take it slow. Very slow. Working out and gaining muscle is the key to recovering there. Just make sure you don't overdo it. Start with a press or raise with a very small weight. Seriously like one of those 2lb pink dumbells. Work your way up slowly and eventually you'll be golden. Stop if you get any pain.
cheers fampai
fuck off fag. This ain't a bus driver general
Am I hitting every muscle I need with this PPL routine? I have an additional core + cardio routine so I'm not missing out on those. Any help would be appreciated.
Push
>Bench Press 3x8 Dumbbells @12.5kg each
>Incline bench 3x12 Dumbbells @7.5kg each
>Tricep pushdown 3x10 Cable @ 14kg
>Overhead press 3x10 Dumbbells @5kg each
>Lat raise 3x10 @5kg each
Pull
>Deadlift 3x10 @40-50-60kg
>Pendlay row 3x10 @30kg
>Lat pulldown 3x10 @32kg
>Curls 3x10 Dumbbells @7.5kg each
>Shrugs 3x10 Dumbbells @10kg each
Legs
>Squat 3x10 @50-55-60kg
>Split Squat 3x10 Alternating weekly with Lunges 3x10 @ 12.5kg each
>Calf Raises 3x10 Dumbbells @15kg each
Somebody please tell me which part of your back is supposed to be making contact with the bench when arching properly.
If I get high up on my traps (to around the blue line) I feel suHispaniciously unstable if I keep my scapulae retracted, as I'll be lying on the small bone-y top parts of my scapulae. Almost as if those are the only contact points with the bench. Very little surface area and unstable/not symmetric. It feels quite okay if I keep them depressed and protract them somewhat to the point that my full upper back is making contact (part between scapulae included), but that doesn't match the "keep your shoulders together!!" cue people keep repeating.
However, the black and red line make it feel like you're arching very little, but I still see people who -seem- to do that. I really can't tell.
If you could only eat one vegetable for the rest of your life what would you pick? Between broccoli and Brussels sprouts for me.
>broccoli
you can mix it in other dishes easier
Fainted after post-workout gym sauna. Do I keep doing the sauna? I want to since it's apparently super good for you. Anyone had/seen this happen? Kinda afraid I'll pass out inside the sauna.
I want some good adjustable dumbbells. What are fast to adjust that aren't a meme? Also, should I feel bad for having them delivered to the second floor?
>good adjustable dumbbells AND fast
powerblock and iron masters have been the standard for a while. new contenders are nuobell, baadass, and pepin (pepin just released their speed version. he said he's going to do an updated version, so that's what I'm keeping my eye out for)
>feel bad for second floor
no
careful, zyzz jr.
What's a good program for beginners? I'm 35 years old and bought a squat rack, a bench, a barbell and weights. I run, row and do pushups so not completely out of shape. Can I jump right into a 5x5 program?
I'm doing this https://www.youtube.com/watch?v=kGp9wYLAXEQ starts at 6:50
5x5 is too much volume for a beginner, 3x5s work better as you will not stall as fast. Your best bet is a linear progression program.
I'm 31 and got did something like a modified SS but split into upper/lower. It's worked exceedingly well for me. I add 5 lbs to each exercise per workout.
Day 1: (Upper)
BP 3x5
BB Rows 3x10
Accessories as time permits done body-building style for 2x10-15
Day 2: (Lower)
Squat: 5x3
Deadlift: 5x2 (drop to 5x1 once it starts getting heavy and overly taxing)
Accessories
Day 3: Rest
Day 4: (Upper)
OHP 3x5
Pull-ups 3xF
Accessories
Day 5: (Lower)
Same structure as day 2.
Day 6: Rest
Day 7: Upper
Appreciate it anon
Realistically, how much muscle mass do you lose in a 1-2 week period if you stop training at all and have awful diet (little to no protein) during that time?
Asking because I'm getting over an awful cold and I look like shit. Have only been training for around 6-8 months, though and am afraid of losing newfag gains.
Not too much muscle loss, but you'll get quite fat and start to lose the muscle-mind connection that goes into strength. Don't worry though, your body has already gotten a taste for muscle growth and that comes back easily, specially since you're a newbie.
>Not too much muscle loss
not entirely sure about this since not seeing myself with a pump every day really makes me feel smaller than usual. this, and the DOMS is mostly gone which is not a good feeling imho
>but you'll get quite fat and start to lose the muscle-mind connection that goes into strength
I have gained a few kilos due to eating like shit and not doing any significant physical activity
>It takes 3 weeks for atrophy to even begin unless you're bed-ridden
bold claim, anon
>water content
are we talking about fat or muscle mass? water weight is mostly when referring to fat afaik
>water content
Glycogen and Sarcoplasm. Inflammation levels go down too, further decreasing overall size, but not actual effective muscle
so are you telling me that after a few days of regular lifting my "size" will return to normal?
>My genetics already did that
>balding since rteens
I am truely sorry, man
>I am truely sorry, man
Don't be, I'm pretty alright with going bald and even before it started to get bad would shave or #0 buzz my head because I liked it. Plus I think it's not even the worst thing I have to deal with, I have horrible acne scars on basically 50% of my face since I started to have it as soon as puberty hit, and it was bad enough that it permanently damaged my facial hair follicles so I can only grow a patchy beard on the spots that weren't too terribly affected by acne.
>no beard
>no hair
look on the bright side. if you're tall and lean you can easily LARP as agent 47
Nah, I'm a Latino manlet
>latino
>manlet
>bald
oh shit moron tell me you're cosplaying pic related every halloween
Can't pull that facial hair off, sorry
>Can't pull that facial hair off, sorry
>giant biceps
>tiny chest
do vidya developers even lift?
>47 develops huge pecs and sixpack
>stolen DYEL guards' outfits no longer fit
Those bitch ass guards need to get to training. Also, I saw a clip where you can challenge one of the guards to a push-up contest. The dude did 47 pushups as agent 47. The guard did 27. 47 should canonically have a much larger chest.
you do not need a giga chest to do 50 pushups.
correct
Depends on how heavy you are really. They are lean though so there's that I guess
>so are you telling me that after a few days of regular lifting my "size" will return to normal?
It's more fair to say that you're normal sized when you're fully recovered, not inflamed and inundated with short term sarcoplasm. But yes, you will return to a larger size when you begin lifting after a training break, though it may take up to a week or two
>It's more fair to say that you're normal sized when you're fully recovered
but I don't like being normal sized. I like being swole at all times - it's why I go the gym.
>you will return to a larger size when you begin lifting after a training break
I have been told this as well. Should I take it slowler and lighter or can I do my regular isolations/compounds until reaching regular "working" weight?
>Should I take it slowler and lighter or can I do my regular isolations/compounds until reaching regular "working" weight?
Your conditioning is the same as when you left off, but generally better due to being fully recovered. You can go balls to the wall straight out of the gate if you want to, so long as you haven't been out of training for an extended period of time
>Your conditioning is the same as when you left off, but generally better due to being fully recovered
>so long as you haven't been out of training for an extended period of time
anon that's the greatest news I've heard all week. will take it a little slow next time I'm in the gym. snap city is not for me
'
>Realistically, how much muscle mass do you lose in a 1-2 week period if you stop training at all and have awful diet (little to no protein) during that time?
0 muscle. It takes 3 weeks for atrophy to even begin unless you're bed-ridden
He might lose some water content which will make him look smaller though.
I started lifting to fight depression
First day in the gym and I feel so depressed and worse.
I didn’t remember how to work any of the machines or if I was doing any of the forms right. I couldn’t even do a push-up properly.
If my form is wrong will I still make gains regardless if I’m consistent? I have no idea what to do. These planet fitness trainers make me want to kill myself. I hate this place.
>First day in the gym and I feel so depressed and worse
That's to be expected. You haven't reconditioned yet.
>I didn’t remember how to work any of the machines or if I was doing any of the forms right
The machines have instructions on them
>If my form is wrong will I still make gains regardless if I’m consistent?
Depends on how bad the form is, but you'll most likely still make gains no matter what. Use machines if you're worried about form. They almost retard proof. If you're doing compounds like some sort of chest press on a machine, form doesn't really matter all that much so long as you get your reps in and do it to a sufficiently high intensity level. If your form is fucked just use lower weight until you can do good form
>These planet fitness trainers make me want to kill myself
Don't ever use a trainer, especially one from planet fitness. They generally know fuck-all and are incentivized not to have your best interests in mind
Shit does this mean the exercise routine gave me is full of complete shit?
it's a decent routine but it might overwhelm you at first. focus on doing slow but precise movement with full range of motion, especially when using machines. use any guides available to avoid a one-way trip to snap city
Alright thanks guys. I really do appreciate the help I felt alone starting this out.
IST is always here to call you a gay, give advice of wildly varying quality, and tell you you're gonna make it.
You're gonna make it. We're all gonna make it.
gay.
i mean it could be worse, almost anything will give you some noob gains as long as you do the thing at the bottom (progressive overload). They got that part right. But yes, if I were you I would read sticky and pick up something from there. People meme on starting strength, but it will get you used to barbell compound lifts and will do what the name says - get you started with strength. Eat at a caloric surplus, get decent amounts of protein daily, add exercises for whatever muscles you feel like need some (lots of people add arm work to SS) and you will be seeing improvements in no time.
>tfw started starting str in high school with my Dad but we both gave up
Starting strength is soul….it’s time to go back….
This is silly. Way too many movements for a beginner to learn. Focus on learning and adding weight to the core lifts (bench press, overhead press, dead lifts and pull ups). Gradually add in some body building machine/cable exercises afterwards.
>"bird dogs"
>googles bird dogs
yeah don't do those. That's a complete waste of time. Dumbbell chest press and pushups work the same muscles. Pick only 1 as the other is unnecessary. Shoulder press, cable lat raises, and lat raises work the same muscles. Pick one or at least eliminate either the cable lat raises or the normal lat raises.
pull day seems alright. Might want to add facepulls or some other exercises to target your rotator cuff muscles. Planks are useless. Just do crunches or bicycles to also get some oblique work in
leg day seems alright. Might want to consider changing the leg press to a squat in order to target your spinal erectors. You have back extensions on pull day, but they don't effectively target all of your spinal erectors. They are generally overwhelmingly taken over by the hamstrings and glutes.
>planet fitness
leave and never return.
Disregard personal trainers unless you actually like them and they look fit. Even then, I would likely ignore them. Most PTs at cheap gyms are just fit people who got hired for being fit, give you whatever program thexre supposed to, and lack any further useful insight.
Read sticky. Pick a starter routine. Go to a gym that has proper equipment.
You can find good videos for form on any given exercise online easily. Video yourself performing the lift to compare and see what you're doing right or wrong. Bad form will still make gains, but it will also injure you, so make sure to pay attention. It's usually pretty simple once you've done it a few times.
>I started lifting
>machines
you didn't start lifting shit. free weights are where it's at. Ask some boomer to show you - they're more than happy to as long as you're wiling to learn
How do I calculate how much creatine I need for long-term maintenance?
>5'9
>160lbs
>15%-ish bf
>how much creatine I need for long-term maintenance?
as much as your body needs to rape your hairline into the ground
My genetics already did that, plus I got 2 bald spots on the top and back of my head since my teens. So, how much? That shit is really overpriced where I live and I'd like to use as little as I can get away with without sacrificing results.
Anyone got that calisthenics progression flowchart?
Right now as pre workout I just take EC, is there anything else I should add that’ll genuinely make a difference for my growth/endurance
has my form improved? ive been told to bent over more. god i hate this exercise is incredibly taxing
>before
https://youtube.com/shorts/-GtrRPP7flk?si=EnSIkaIECMiOmarE
>after
https://youtube.com/shorts/u5gt3oGd7qo?si=EnSIkaIECMiOmarE
parallel to the floor fatty. Or you can just use a machine
fuck you
fat fuck can't do a proper parallel bent over row kek
Don’t listen to the gate just keep on trying and I’m trying with you bro
Hey IST
I’m an intermediate natty lifter, and I’ve been running PPL six days on, one day off for the last year or so. I’ve been getting decent results, but for the last ~2 months I’ve been struggling to recover and maintain progress. Should I switch to a four day upper / lower split? Should I do something else entirely? Any advice would be greatly appreciated. Thanks guys.
>PPL six days on, one day off ... getting decent results ... the last ~2 months I’ve been struggling to recover
had a buddy that was like this. he switched to PPLxPPLx and felt rejuvenated. worth a shot
Take 10 days off every 6-8 weeks to break plateaus. Add more rest days in general. Your workouts mean nothing if you aren't recovering and supercompensating
is the info u see on sites like strengthlevel.com talking about beginner 1RM for excercises actually accurate or no
Got my daily take of protein today from a combination of skinless chicken I grilled, protein shakes, peanuts, and protein bars.
Is it bad to mix up like that? Seems like the bars and peanuts might be more calories than just chicken and shakes yeah?
>arm/chest/back day
>do about 7-8 exercises of various things like bicep curls (dumbbells), bicep curl (squiggly bar), tricep extension, low row, push down, lat pull down, chest press, bench press, etc
>leg/ab day
>2-3 ab exercises, ~3 leg exercises; crunch machine, twisty ab machine, leg press push up machine, leg curls in chair, leg curls laying on your belly, etc
>everything 5-10 reps, 3 sets until failure
>if I can finish 3 sets of 10 reps, i increase the weight
>get my healthy protein and carb intake
Is this a fair way to go about it without being autisitc about exact numbers and math on everything? The biggest deterent to getting fit for me for so long is I just lose motivation if I have to be anal about all the calculations and designing complex year long schedules etc
That's fine but you should keep track of what you're doing and have a goal set for each 2 month bracket.
This girl I've been seeing for the past month has a body count in the double digits and last night she told me she fucked an African guy. I really like her but this disgusted me a little. What would you do in this situation?
how bad of an idea is to do dips with a backpack instead of a belt on a kitchen corner in terms of injury for risk? my collarbone has been feeling weird lately and i think its from that.
It's not the set up, that's for sure. Make sure you're retracting your shoulder blades through out most of the movement, especially at the bottom. Make sure the weight is loaded at the elbow(keep wrists inline with elbow).