Questions That Don't Deserve Their Own Thread
>Read the sticky
>No relationship/mental health questions
>No medical questions, see a doc
>Google basic questions before asking
>Steroid/PED questions go to /fraud/
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I'm 5'9, can I ever hope to date tall girls? I prefer women my height or taller but it feels like I'm a subhuman being this short. Just want a strong tall thick Amazon gf bros...
>No relationship/mental health questions
I'm a 5 8 manlet and I pulled a 5 8 swedish bird
So stoked bros we just had our first son he's blonde, blue eyed and statistically speaking all boys are taller than their mothers so I'm doing him proud
If I can do it you can to brother
How much progress do you make past your first year of training (when natty)?
It depends on a bunch of factors; routine, consistency, diet, genetics, and equipment. It's not really possible to give any kind of ballpark estimate. If everything goes right, a natty can expect to gain somewhere between 4-7 lbs of lean muscle in a year.
You slow down significantly, but that slowdown can be counteracted by increasing the intensity of your training. Example: Within 6 months of lifting weights, I hit a 225 bench but plateaued heavily from there. I got to 235 and then basically didn't increase my lifts at all for another 6 months. I finally realized that JUST doing a 5x5 wasn't cutting it anymore, so after I did my 5x5 I would then lower the weight and continue doing reps. There comes a point where you need marginal increases in your intensity like that in order to sustain growth.
I'm starting in the gym again and I get pretty sore every time, to the point I definitely have to take several days off after every workout. I do all my exercises in one day, I do not have an alternating A/B schedule for which exercises I do. Should I try to split them up? What is the benefit?
Soreness isn't a reason to skip the gym, it's just DOMS which is normal for newbies. You should make sure you're getting in enough protein for recovery which will reduce DOMS a little.
>I do not have an alternating A/B schedule for which exercises I do
What's your routine?
I've been doing
3x5 Bench press
3x5 Shoulder press
3x5 Deadlift
3x5 Rowing machine
3x10 Barbell curl
3 major compounds on a single day is a bit much for a beginner. Are you not squatting?
How much are you bulking and how much weight have you been gaining? It's weird to me your weight is pretty low despite having linear progression end "a long time ago".
I actually wasn't but I plan to add it to my routine next time. I guess I should divide the exercises then.
>How much are you bulking and how much weight have you been gaining?
I'm gaining half a pound per week currently. I started my bulk at 147lbs.
When I say "a long time ago" I mean a few months. I'm probably being hyperbolic.
Up that shit homie, half a pound per week at your weight is gonna take forever. Embrace gaining weight, otherwise your lifts will suffer.
It's unbelievably easy to get calories in to a point where I don't understand how people struggle with it. A tortilla for a burrito by-itself is like 500 calories and completely unfilling, it turns a burrito bowl at 750 calories into a 1250 calorie mega meal. Carbs (any kind of bread especially) are the easiest thing to put in a bulk and get gains off of without feeling grossly full.
I can genuinely believe that there are people who struggle to gain, but I was a fatass most of my life so maybe that's why it's easy for me to gain even though I'm thin now. Sitll would like it to be harder, having to restrain myself so much even when I'm supposed to be gaining kinda sucks.
>A tortilla for a burrito by-itself is like 500 calories
Wtf tortillas are you eating, mine are 210 each. You're right though, carbs are great for calories. I like crackers since I can eat them throughout the day without changing my meals.
Okay, I was overestimating, it's 300. Still, that's like 1/10 of a bulk easy.
I'm looking at this post from the sticky and I'm a bit confused.
https://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html
I was told I might be doing too much in one day above
but this seems like I will be doing even more if I follow the routine as written. How is this meant to be easier?
The conflict are the muscles used, Shoulder press overlaps with Bench. The reason we split days up is to give each muscle group enough time to rest between workouts in order to recover fully; most major muscles (quads, lower back, chest, lats) need about 48 hours to fully recover from an intense session. Beginners don't really need to worry about recovery as much, but they do need to worry about overloading sessions with too much volume or overlapping muscle groups.
My recommendations are as follows
>Follow a routine such as the one posted 3x a week, alternating A/B. Add in curls if you want but they aren't necessary this early in.
>reduce deadlifts to 1x5
>make sure to get in enough protein (0.82g per lb of lean mass, aka your weight minus any bodyfat; for most people this will be between 100-120g)
>expect soreness for the first few weeks, it tapers off after a month or two.
Alright thanks.
>What are you current lifts and weights?
Bench 145lb x 8
Squat 190lbs x 8
Deadlift 265lbs x 5
I weigh 155lbs.
You sound thin. Why not bulk? Those numbers are pretty low for the end of linear progression.
I'm currently bulking but I can't put on 5 pounds to each lift every week still. I am progressing, just not linearly.
Effeminate hands came from Texas Method. My diet was bulk. Bulk hard. Got a little chubby, but then lost the weight. People don't understand - muscle sticks, fat melts off. Who cares if you get to 18-20%bf if you LITERALLY LOSE IT after. I gained 50lbs and lost 25 of those. Worth it. Now I'm doing hypertrophy shit this year. Wagmi
Come hang out in the official IST discord
https://discord.com/invite/7hA3WpMU
Guys who bulk, how easy it is for you to get your calories in? Asking because I'm in a noticeable surplus and I eat pretty clean, but it's still ridiculously easy for me to overeat, I end most my days with no calories to spare and that means going to bed hungry sometimes. TDEE 2150/targeting 2450 kcal btw.
ex-fatass here. Bulking is my default state and I don't see how anyone has a problem with it unless you hate food or are moronic. Fattier cuts of meat like ribeye (if you can afford it), or chuck, pork shoulder, and chicken thighs for cheaper. Add heavy cream to any sauces/gravies you make, and to any dairy thing like protein shakes with milk and cream. Make milkshakes. Load up on carbs like rice, bread, tortillas, etc. Get into baking and make cakes, cookies, brownies, etc. Get an ice cream machine and make that. You can add 50/50 whey/casein to most of these with decent results (though do look up recipes).
Even if you're a cooklet, just order out and eat goyslop. Most restaurant/fast food is heavy on fat and carbs. Every packaged food is terrible for you and designed to fatten you and give you diabetes. How does anyone legitimately have trouble adding empty calories to their diet? I always have the opposite struggle
How cheap is cheap for a used barbell? Do I need to stick to popular brands? The only ones available near me are under $100 and generic. I wouldn't be putting too much weight on it as I'm a 130 lb skelly.
Try Facebook marketplace, i got one for $50, and I connected with a woman who agreed to sell me a barbell plus 45x2 and 25x2 plates for $100 total, but the fat pig ghosted me
redpill me on Jefferson curls plz
They are good, just start lighter than you think and check your ego at the door. Guy called AtlasPowershrugged does loads of them very heavy
How do women treat you before and after getting muscle?
Im about to start nursing and its full of women
Women will treat you better in the workplace if you aren't fat. Most don't care about muscle that much as they don't actually see it in an office area.
I'm 32, drink around a 6 pack a day sometimes more, eat mostly bread (noodles, sandwiches, tortillas, etc.), potatoes, beans and fast food. Haven't lifted in over a year either.
How much longer before I hit the wall? How to maintain my depressing lifestyle without becoming a fat piece of shit?
>Haven't lifted in over a year either.
you look like you've never entered a gym in your life. To me the only positive about your body is you're not morbidly obese. You're already fat, bordering on level 1 obesity.
Fair enough. I only home gymed and was limited by how much weight I have, ohp max was 195lbs because I didn't have anything else to add on but that was ages ago I can probably barely even do that now.
Smoking is gay and smells awful. I do make my own pizza dough and sauce every couple weeks though.
At least I can add the 40lb boxes to my lifts now. Guess I should clean up the workout room so I stop looking like a dyel, that was a terrible insult.
Smoke cigarettes and eat pizza. Please do this more on the weekends and while you're at it. Keep playing call of duty with a bunch of 13 year old kids claiming to be each of their step daddies.
Can I have green tea on a water fast? I'll fear it'll break my fast
anything that is zero calorie won't break your fast. also don't fast to lose weight
What if the green tea contains calories?
Then it technically breaks your fast.
Calories = breaking a fast.
>Can I have Not Water on a Water Fast?
I'm only 140 pounds at 5'11". Should I gain some weight before I go to the gym? All the boomers tell me I shouldn't even bother with lifting when I look like an Auschwitz victim
I'm 5'11" and 190. Start lifting now, you're in a great place to gain loads of muscle while being low on fat. Make sure to get plenty of protein, about 100-120g for us and to consistently eat the same amount of calories every day during your bulk. If you just eat without lifting you'll just gain fat.
Just read the nutrition label ffs. That's why it's there.
Incline and conventional bench are different lifts that target different muscles. If conventional bench is fricking you up try DB bench, it's what I did and I've gotten a ton of mileage out of it.
Oh, generally my chest qorkout looks like this
>bench press 6x12~5 (raising the weights each set and each exercise)
>incline bench 3x10~6
>incline fly 3x15~10
I was thinkig about changing to
>dips 6x12~5 (raising the weights each set and each exercise)
>incline bench 3x10~6
>incline fly 3x15~10
Or to
>incline bench 6x12~5 (raising the weights each set and each exercise)
>machine incline bench 3x10~6
>incline fly 3x15~10
Is this a good ideaM
too many bench sets and may too many reps. Whittle it down to 4x8 and focus on more weight. 12 is just too much for progression on compounds. 3x10 is okay for incline but you might get more mileage out of 4x8 since it's more reps and more rest time.
Generally the first 2 or 3 sets are warm-up or feeders. So they are really 3 working sets
in the future never count your warm ups as working sets, it's confusing.
>I start my periodization waiming for 15 to 10 reps each set and finnish it with 4 to 8 reps
you should keep it consistent. If you don't it's difficult to tell when you progress.
Soreness isn't necessarily an indicator of progress. If you want, increase the amount of isolations for your arms by 1-2 lifts per session.
I also change the rep range through the week, I start my periodization waiming for 15 to 10 reps each set and finnish it with 4 to 8 reps
These any good?
Ive been eating them to hit my protien while cutting
Should I remove the conventional bench press and focus on incline bench and dips?
Btw I have a flat chest besides being able to dip 90lbs for 6
i easily get my ass, chest, belly and back sore, but can't easily get such feeling to my arms. is this normal due arm muscles being much smaller, or am i perhaps failing to target them?
Heavy incline curls will make your biceps feel fricking raw and JM press will rape your triceps
good alternative to running that can be done home without a devices? have been doing lot of little lightened squats in row and today managed to reach 350, but now afterwards the feeling i got in leg is likely trying to tell me to find something else.
It's pretty difficult to do cardio indoors without a treadmill or bike setup. You want to keep it low-impact enough that you can do it continuously for 30+ minutes but intense enough that your heartrate still rises. There's VR workouts but that still requires something.
A month is probably excessive for a minor injury, but you should increase your calories by a little bit (preferably maintenance) during your healing time.
Well I've had this shit for months and it wont go away but its been minor so I kept lifting in spite of it. Pain is starting to get worse though now that im lifting heavier.
Have you not stopped lifting at any point during the pain?
once I tried taking like 2 weeks off and it began feeling better a bit but picked back up as soon as I started lifting again.
I only feel it when lifting and when I twist my back in specific ways, like getting out of bed
right here underneath my scapula
Okay, take a minimum of two weeks off and rest the area entirely. Use the RICE method, and take plenty of ibuprofen daily, I usually take 3 per dose. Don't frick around with injuries anon.
Can be a lot. Weak serratus, weak rotator or a muscle that just need some massage. Get a massage gun where you can swap heads and get a thin head and let your gf point the gun in this area every evening for a month for 6-8 minutes. Or go to a specialist
This
is literally all terrible advice. The doctor who coined the RICE acronym/treatment plan has since publicly recanted because icing wounds slows the healing. Ibuprofen will not heal you, but will damage your organs as well as making you more likely to injure yourself further. I also disagree with resting for two weeks. But how did you injure yourself?
>he doctor who coined the RICE acronym/treatment plan has since publicly recanted because icing wounds slows the healing
[citation needed]
>Ibuprofen will damage your organs as well as making you more likely to injure yourself further
[citation needed]
>https://en.m.wikipedia.org/wiki/RICE_(medicine)
>The mnemonic was introduced by Dr. Gabe Mirkin in 1978.[4] He took back his support of this regimen in 2014 after learning of the role of inflammation in the healing process.[5] The implementation of RICE for soft tissue injuries as described by Dr. Mirkin is no longer recommended
>https://medlineplus.gov/druginfo/meds/a682159.html
There, you fricking lazy Black person. I already held your hand but now I have to spoonfeed you too?
No need to be so mad, if you make a claim on here you gotta support and you did so take the wiener out of your clit and relax. It's the first I've ever heard of it and usually anons just talk out of their ass with 0 proof.
I'll concede on RICE and ibuprofen for injuries, you've got your citations. However there's nothing in those links to support the idea that ibuprofen damages your organs if you use it normally.
>there's nothing in those links to support the idea that ibuprofen damages your organs
Literally the first 2 sentences.
>People who take nonsteroidal anti-inflammatory drugs (NSAIDs) (other than aspirin) such as ibuprofen may have a higher risk of having a heart attack or a stroke than people who do not take these medications. These events may happen without warning and may cause death.
I thought you were trying to "discredit" me like so many shills do. If you are having an honest conversation then I will apologize for my rudeness and proceed forth amicably. Sorry anon
with all respect anon that blurb means nothing. They put labels like that on literally all medicine to avoid liability. Ibuprofen is no more harmful to your organs than aspirin, allergy medicine, or any other OTC pain reliever unless you have some other underlying condition.
>pharmaceuticals kill literally several hundred thousand+ people worldwide every year
>in 2015 FDA forces ibuprofen manufacturers to strengthen their warning about ibuprofen and heart attacks and strokes (heart and brain damage)
>can find oodles of people online who recount anecdotes of GI damage from ibuprofen
>the ibuprofen bottle itself warns you that it can cause organ damage
Respectfully, your unwavering faith in an industry that leaves myriads people dead and broken in its wake and even warns you about the severe and fatal adverse effects of its products might be deleterious to your health in the longterm.
whatever you want to believe anon, but that warning is on everything.
do HIIT aerobics
studies I'm too lazy to link have shown that HIIT is just as effective as running for VO2max
gonna try something that next again if i can't figure out anything else, but i do like very much when i can continuously do some single motion without a stop.
maybe:
30 x squats
15 x push ups
40 x sit ups
20 x bench dips
in 4-5 rows would do, not same as running but should at least get heart bumping and sweat running.
did something similar earlier but problem was that i didn't want to start le hiit thing if my upper body was still sore from the previous day. squats only are good since i don't really train my legs and they are never sore.
Jumping rope?
Or do steps on a box
>cutting weight
>upper back pain
>want to take a bit off to let it heal
Do I still continue cutting weight if im gonna rest for like a month?
why are my adductors so abnormally large compared to the rest of me/my legs? They've always been like this.
Why I can stiff deadlift 405 but can't sumo deadlift 315?
how the frick should we know? If I had to guess I'd assume bad form
Because learning sumo takes time and is a whole different beast, anon. I had to start pulling sumo with less than half my max on conventional for months to learn how to actually do it correctly, because most conventional pullers have no idea how to hinge the way you need to do with sumo.
Spend more time doing RDLs off a box or a few plates to increase ROM and learn how to hip hinge properly for maybe 2-3 months done weekly, it will start to train you for how you'll want sumo to feel. Then, I also recommend starting sumo pulling from 5-6" off the floor to learn it in reverse, lowering the bar an inch every week or two until you get it down to the floor, and you'll finally understand how different the technique is. If you don't learn to hinge and get tight properly, it just becomes an awkward version of a still legged conventional deadlift with the weight too far out in front of you and with a wide stance, which is exactly what you don't want.
How much will being on SSRIs affect my motivation to lift? Can I still make gains on them?
>How much will being on SSRIs affect my motivation to lift?
Positviely, unless you are taking the ones that make you tired when they run out.
>Can I still make gains on them?
Yes...
>the ones that make you tired when they run out
Isnt that all of them?
Drop SSRIs
Pin test
Better results
What is the correct way to face in this type of smith machine?
I am doing it like pic related but some people say its wrong but they don't explain why.
The correct way is to not squat in a smith machine
Why does folic acid make me feel so good?
Cause you were deficient
Is investing in my financial well being directly tied to my health?
Double Pfizer, two years on I still have fatigue, headaches and various heart issues. I can't work, I can barely look after myself.
Been on the NAC, nattokinase and a dozen other supps.
I have a follow up appointment with a cardiologist in three months, he will probably tell me he can't find anything wrong with me.
Has anybody had similar experiences, including long covid? Any treatments that have helped? Feeling so hopeless, might even ask my GP for ivermectin.
Nocebo from all the conspiracy theories you read online
How do you drink creatine? It's dissolving properties in water at least is shit. So i've been just eating a spoon full and then drinking water.
I just keep adding more liquids to swirl around and catch more creatine. You need to drink more water anyways. Personally, I start off with water then swirl a little milk a few times to get the last bits out, I think the milk texture makes the creatine stick to it better
So you need to dissolve it in water? But why can't you eat the powder and then chug down a glass of water? I have seen it done with preworkouts.
is there a difference between 5x10 3-5min rest vs 10x5 1-3min rest?
Had an interesting interaction at the gym
>Leg day, squatting 385 for "heavy" triple
>girl deadlifting next to me is noticeably watching me while I lift
>comes up after she's done and introduces herself
>compliments my depth and how heavy I'm lifting
>asks what time I usually come in, etc
>starts asking me about other random unrealted stuff, mentions she does work and school
>ask her what her year/major is
>she's a HS senior
>mention I'm almost 30
>says she liked talking to me, hopes to see me again sometime
Am I somehow misreading this? I get hit on fairly frequently since I'm kinda tall, very fit, and pretty attractive, but not often in the gym and not often by people half my age. I wouldn't really be questioning whether she was displaying interest if it was someone closer to my age, but shes 17 lmao. Not really a huge concern for me as that's the age of consent in my area.
Also any advice on how to bag a zoomette?
she's obviously hot for you and your age turned her on even more, probably has daddy issues or bpd
On a cut
I'm kinda moronic with adhd so i just lift until each muscle group is worked and tired. I get light headed a bit and gym 7 days often for 2 or more hours just lifting
Am i gonna make it?
Can I just take omega 3 capsules (atm 2 capsules of 2000mg daily) and not worry about fat? I have a good lean diet that works for me and its naturally low fat, i dont want to change it - can i get all the healthy fat i need from omega3 capsules?
>shoulder pain
>rest it and no pain
>take time and heal now pain
Does this mean it's healing with the pain back or is it worse?
How far away is your gym from your place? Is a 32-minute subway ride close enough, or should I join a gym nearer to my apartment?
BF estimate?
because this scale report has to be lying, right?
another pic for comparison
to me I sure as frick don't have 11% BF like the scale says, the ABS are barely visible
have you just come off a big weightloss? in that case your bf% can be accurate and low but your skin isnt fully tight
or like
says
You might just have an underveloped core. I'm a skelly, calculators tell me I'm 10-12% bf but I also have no visible abs.
im not really skelly, so i dont think that's it
huh, yeah, it was like 2 kg / month (for 2 months)
In that case it's entirely possible for the testing and the visuals to be accurate, just give it some time eating at maintenance and your skin will tighten up, muscles will fill out and your aesthetics should catch up with the numbers
Not saying you're a skelly, but it's still possible for your core to be underveloped compared to other muscles. Weight loss seems like a more likely culprit though, even slight amounts of loose skin can kill your abs definition. Although losing 4 kilos is not a lot, so I'm not sure.
looks above 15%
I think I pinched a nerve in my cervical spine when deadlifting (lmao 3pl8)
now I got tinnitus and I can’t stand this shit
what do? MRI is expensive as shit
Wait it out and if it doesn't get better after a few days to a week, schedule the appt with the doc. Stop lifting for a bit, you do NOT wanna make this worse
>MRI is expensive as shit
yes it is, but it's literally the only way you'll get any treatment. Otherwise they'll just dump pills on you and shove you out of their office
t. herniated disc dumbass who accepted pills for months because he didn't take the MRI choice (this was years ago and I'm all better now thankfully)
Ok, then MRI it is, frick it
I’ve had tinnitus for 2-3 months now from this
I was given two 10kg kettlebells by parents. How can I use them best?
>finish the cut and start bulking slowly, small surplus, exercising 4 times a week
>gain 4 kilograms in 3 months
>my waist circumference is now the same as it was 4 kilos before the end of my cut
So does this mean I only gained fat? What the frick?
could be water retention frickery
10 set program
oh no, you should see it. its absolutely caustic how much they argue that if you do it once a week you did it wrong. but i think if i did 5 sets even, i would still be fricked
>10 set program
German volume training? 10 sets per week, only doing one day a week, and nothing else is pretty slow, dude. That's beginner-level stuff.
ahh alright so far it has been GVT yeah, 1 day per compound, once a week. no real surplus, did it as a body recomposition thing after a very long period of doing nothing and it has worked fine over last 3 months. i wanted to know if there was something i just didnt know or otherwise if i should throw the whole thing out and adjust
and it looks like bench press, chin up, squat, shoulders and assorted garbage that didnt deserve its own whole day, deadlifts
i enjoy it for the fatigue honestly and doing less in a day never feels as nice, might have a recovery problem because not eating a lot
>might have a recovery problem because not eating a lot
You absolutely do since you should be perfectly fine the next day
>oh no, you should see it. its absolutely caustic how much they argue that if you do it once a week you did it wrong
It's not that you're doing things *wrong*, you're doing things not the most efficient way. You could do 6 sets per day on two days a week and see much better progress than overloading your muscles on one day per week. You get to a point where you're doing too many sets in a single workout, and going past the point of diminishing returns to "decreasing your returns"
NTA but it's fine as a beginner routine for sure, especially to get back into the habit of hitting the gym. There are so. many. people. out there that only care about the most efficient way to do things, and anything less is stupid and wrong. As long as you're enjoying yourself keep at it, and when you're ready for a change then go ahead
can someone clarify why or how they do chest twice a week
should your arms not still be fricked from the first time you do it? why does reddit pretend once a week for a compound exercise is bad?
>why
For the gains.
>how
I .. just do it?
>should your arms not still be fricked from the first time you do it?
...no?? What lifts are you doing? Sets and reps? Everything is fine the next day for me. I do upper/lower/upper/lower for 4 days/week, 4 days in a row, then rest 3 days in a row. Rinse repeat.
>why does reddit pretend once a week for a compound exercise is bad?
There are dumbasses everywhere that believe in all kinds of dumb shit. It's not just reddit. You'll find people here that insult those that do more than PPL for 3 days a week, you'll find people insult those that aren't in the gym 6 days a week. Once a week does sound on the lower end of what you should do, you're leaving progress on the table.
>why does reddit pretend once a week for a compound exercise is bad?
if you're only hitting chest once a week while pretending to be smarter/better than everyone else you're a frickin dumbass and there's no arguing it. you'll get gains sure, but it'll be slow as frick, literally half the speed as hitting chest twice a week. i'm not gonna tell you you're doing things wrong (you do you, if you enjoy it then go ahead), but don't act like you're doing things right and other people are wrong
>should your arms not still be fricked from the first time you do it?
I'm gonna go out on a limb and say you're doing something *incredibly* wrong if your body is fricked after a workout. I'll have a generic tiredness to my muscles, but everything is fine again a few hours later. The next day I'm back at 100%.
>why does reddit pretend once a week for a compound exercise is bad?
It's not that it's *bad*, it's just not ideal. Hitting a muscle group only once per week is far from optimal
Besides the main abused drugs to make sure I'm not a misdiagnosed addict and amphetamines to make sure I'm not just selling my pills, is there anything else tested for in random Adderall urine tests? I just learned that I can get up to four of these per year and I don't want to be told "You're banned from getting amp scripts for life, too bad, so sad, buy meth if you really have ADHD" because I got on a roid cycle, of all stupid things.
>because I got on a roid cycle, of all stupid things
Legit bring it up with your doc, be 100% honest. Tell them you wanna build muscle and you know the risks with it, and ask if it's gonna affect the prescription. Ask if you could still *get* the prescription if you were to take steroids. There's a geeky ass ADHD dude at my work that went the brutal honestly route with his doc and still got the prescription after bringing in the list/amounts of gear he planned on using
Are push ups enough to build a good chest?
No
I've been going to the gym regularily for the past 2 months and I'm stalling a lot
OHP 37.5kg 3x5 (deloaded once)
Bench Press 57.5kg 3x5 (deloaded once)
Squat 60kg 3x5kg (this makes me want to off myself)
worst thing is im not even a fricking manlet, im 194cm and 93kg. I eat around 150-200g protein a day. Not sure about the kcal but im not losing weight, so I should be fine? I'm pretty much living sedentary except for my gym visits so that's definetly part of the problem. hey, atleast im starting to look better but those baby weights are hurting my soul.
I'm thinking that low volume is also part of the problem as I have two distinct workout days and only workout 3x a week, so now that my semester is almost over I'd like to start going 4-5 times a week during the break. pic related is my current routine. What would be a good way to adjust it to a 4 or even a 5 day week? Maybe I should add some isolation exercises for the legs to help my squat?
How do I get rid of a cold?
I'm taking paracetamol, antihistamines, and Vit C but it's just getting worse.
I'm exhausted if I stand up, tired if I sit, and practically fainting if I lie down. It's been 5 days.
Doctor was as useful as you'd expect. I just got more Panadol and Vit C.
Time + fluids + rest. Proper diet helps too.
>Doctor was as useful as you'd expect
yeah no shit there's nothing they can do. It's a cold.
hey bros so last year I bulked eating about 2.4k calories a day and some 110-130gs protein, starting at about 148 and ending at over 165, 5'11 with a office work skinnyfat body as a base. gym 3 times a week, push/pull upper and legs.
I've gotten way stronger but I feel fat and flabby, my pants don't fit me and overall am dissatisfied with progress.
Should I continue bulking and stop being a pussy? Or maybe eat at maintenance and increase protein? Add cardio and go more to the gym? My goal is just to get in shape and have some definition.
>Should I continue bulking and stop being a pussy?
What's that advice people give to people new to bulking? "Bulk until you hate your body, cut until you hate everything else" or whatever.
I actually feel weaker since I started lifting because of constant doms, when does this go away?
Give it 1-2 months. If you stay consistent in the movement patterns the doms become less of a problem and eventually go away.
Make sure you're eating properly or never.
If you're very new to lifting that's unavoidable. Doms always gets less serious as you stick to lifting so next month you'll have doms still but it will be manageable and 6 months from now you'll barely notice it, if at all.
What apps do you recommend for tracking macros?
Bonus if free and not shit
To those working physically intense jobs, how do you work your routine around it? I had a desk job for about four years until we all got laid off. I was lifting on and off during that time and found it easy to lift whenever because every day was a rest day. I recently picked up a job doing overnight stocking and it's absolutely fricking my shit up.
>do bicep curls with a bar
>feel a small tingle in the middle of my spine
what the frick was that? i'm pretty sure my form was good because my body wasn't moving and my elbows stayed close to my sides
cringed reading that. that's happened to me a few times. one of the most uncomfortable feelings.
expect stinging pain in your shoulder blade in a few hours. hot showers and rest if that happens and hydrate more before you lift in the future. Pretty sure the cause is dehydration of the muscles.
There's a burning sensation in my calves right now.
Do you remember how long you needed to rest?
my brother has been mainly getting his carb consumption from fruit and honey, I tried to tell him that foods like rice, milk and potatoes are a much better source for carbs, whos wrong here?
I was running every day and then started going to gym 3 times a week.
How much protein should I take? I heard people say you need extra if you both run and lift.
>t.74KG
Also I feel very tired and want to eat all the time.
Even taking rests and not exterting too hard ive been getting light headed sometimes lifting?
Advice? I just wanna get bigg
What is the name of that site that compiles studies for each supplement and grades them?
Examine dot com
But it's bad now.
Guys like 5 months ago my doctor told me to start exercising an hour everyday for anxiety issues.
So I did. I do about an hour of high resistance biking then sometimes work on my arms. It really did help with the anxiety but there is a problem:
I went from 200 lbs to 250. I'm 6'3. How do I stop getting massive. This is stupid heavy
Can you guage a programs effectiveness by calculating total volume ?
I have two I like, one has higher overall intensity but the other has overall volume , and both seem to work well for me
Hi!
I've been dieting since January 1st and it's going really well but I've decided I want to try adding some weightlifting in as well. I've done some research and I think I'm going to try something like
>Bench Press, Shoulder Press, Machine Fly
rest
>Ab Crunch, Lat Pulldown, Seated Row, Deadlift
rest
>Dumbell Squats, Leg Extensions, Calf raises
rest
rest
All at 3x8~12. When I'm a bit more comfortable I would like to look at adding in additional exercise and possibly an another day or 2 but for a total beginner how does this sound? Am I missing anything vital? thanks! Also rest days I'll probably do some cardio, I tend to cycle everywhere and easily hit at least 70 miles a week which won't interfere with my lifting goals.
sounds like ppl which is completely fine, just make sure you have proper intensity and this should be more than enough for a beginner
hi IST
i'm in the process of autistically building my very own fullbody routine
Can you critisize it?
i'm coming from 1 year of Stronglifts 5*5 and want a change and to lean a bit toward hypertrophy
2 days A&B
ABxABxx week
3 sets of 8 reps each exercice
1-2 minutes rest
day A
>lower body push
such as squat, bulgarian squat, front squat, ...
>horizontal push
such as bench press (BB&DB), incline BP, ...
>rows
>dips
>core exercices
day B
>hip hinge
such as deadlift, hip thrust, ...
>vertical push
OVH press (standing/sitting & BB/DB)
>vertical pull
chin-up, pull-up, lat pulldown, ...
>biceps/mid-delt isolation
alternate each time
>calves/face pull isolation
alternate each time as well
which core exercices do you enjoy/would you recommend?
renegade rows seems pretty serious
Do Phraks Greyskull LP
>doing lat raises
>fricking tweak the SHIT out of my rhomboid
fvark
how do i heal this by monday
Look up SquatUniversity on israelitetube, find his videos that are pertinent to you
Out of all the vegetables out there I really like spinach. but the internet says eating spinach raw is bad for you? is that true? Im planing on cleaning up. my diet going forward and my staple lunch for the next few months will be a spinach salad.
It's spinach, it's still good for you no matter what. That being said, spinach is high in oxalates, which isn't great. Cooking the spinach reduces the oxalate content and also allows you to better absorb certain vitamins and minerals and whatnot like iron and calcium.
tl;dr it's fine, but cooking it is definitely advised
Besides taking zinc pills, how can I make my erection stronger?
Vitamin E, Selenium, Vitamin D3, Sunflower Lecithin, Nitrosigine, L-Lysine, Pygeum Extract (Bark)
>first session of 80kg benching
>2 sets of 3 and lots of single repetitions until 15
>second session 4-5 sets of 3 and lots of single repetitions until 20
How long would you say it'd take me to get to 5x5 with 80kg at this pace?
>started eating more protein to build muscles
>just got fatter
What did I do wrong? I’m 5’5” and 160 pounds, for reference.
Did you forget to lift heavy things
I’ve been doing a 3 day split with 4 exercises per workout, but I’m thinking I should throw in a few more
How much are you eating?
Do you understand that to build muscle you must also gain fat?
How much weight have you gained and how long have you been lifting?
I'm not a doc so I have no idea what any of that means.
That's a meme-ass strategy, why not just do 5x5 and have normal progression? 9 sets of 1 seems like an enormous waste of time.
Citruline. Trust me.
Programs are hard to gauge effectiveness because it really depends on the person doing it as well as all the variables that comes with individual makeup. Typically you want to have like 30 reps+ a week per body part or something like that, just to make sure you're engaging enough for growth. At the end of the day whatever routine works best for you is the one you find tolerable and doable.
>How do I stop getting massive
Stop eating so much
>That's a meme-ass strategy, why not just do 5x5 and have normal progression? 9 sets of 1 seems like an enormous waste of time.
third session of today I did my first set of five with 80kg, one of four and one of three today
seems to be working fine and it wakes my cns up for the multiple rep sets
also it helps bone density which is as important as muscle
>Do you understand that to build muscle you must also gain fat?
But I don’t want to get fat
>how much are you eating?
I haven’t started counting total calories yet, but I have been eating enough to consistently maintain a weight of 150 pounds. The only change in my diet is an additional 140-210 calories a day for extra protein
>How much weight have you gained and how long have you been lifting?
Gained 10 pounds, have been lifting for about a month
>But I don’t want to get fat
lol sux4u. That's not how the human body works. Not even with steroids do you get around this bullshit
>I haven’t started counting total calories yet
The CLASSIC rookie mistake. "I'm only eating a couple hundred calories surplus I don't know how I gained 20 pounds in 2 months!" you s---
>Gained 10 pounds, have been lifting for about a month
oh my god there it is holy frick
Glad you got a kek out of that, anon
now for the real question, if I have extra fat to lose, can I eat at maintenance and still see gains provided I'm getting enough protein?
You can't lose fat and gain muscle at the same time outside of beginner gains, and even those are hardly noticeable outside of strength numbers. You can either lose fat and a small amount of muscle, or gain muscle and fat. You might see strength gains, but it will be much much slower than a bulk.
homie read the goddamn sticky, it's there for a reason.
>I haven’t started counting total calories yet
start now
>Gained 10 pounds, have been lifting for about a month
what, did you just start eating twice as much? That's a ton. A typical bulk is 4 lbs a month tops.
>I eat way below my TDEE, and eat mostly meat.
I assume you're logging calories and have an example to show? I'm 5'11" and used to 220, and there's no way you're struggling to lose weight at that level if you're doing everything right. I was able to lose 1.5 lbs a week for months easy.
Did dry january after more or less daily drinking in November and December.
Blood sample came back with normal GGT but highly elevated AST and ALT (5 times above normal for AST). Sonogram was normal. How fricked am I?
What's the best steroid to take that won't frick up my organs as much?
Does anybody have that compilation pictute of unsusual/weirdly proportioned muscular dudes? I sae it years ago and now i want it for drawing Reference.
If there's more than one that's highly welcome. Thank you guys 🙂
I’ll try look for it but don’t count on it, haven’t seen it in a while
I appreciate the thought 🙂
When I train my chest, I only feel it in my arms not my chest..... what am I doing wrong lol
is the ratio of back:chest sets supposed to 1:1 or something else? i fricking swear i read it should be 2:1 1.5:1or something due to the back muscles being larger. what does IST think?
OVH press
standing or seated ?
pros and cons ?
you mean ohp? standing
>supported with chair vs supporting yourself
man this board has gone to absolute shit
it's literally a thread made for dumb questions, these people are NYR's.
fricking morons. its a thread of Questions That Dont Deserve Their Own Thread. as in, if you posted your question as a thread it would result in having your question answered concisely in one response, thus cluttering the catalog with tons of one off questions/responses. you're still expected to not be a complete fricking moron.
stfu moron, leave the thread if you're upset
and original morons question is still unanswered while you argue with me.
so answer it cumstain. You clicked on the thread, might as well be useful while you cry like a woman.
i literally implied an answer right here
you absolute dingus. also, shitposting isnt crying you mong holy kek.
seethe more newbie
>in a thread for stupid questions
>makes fun of stupid questions
Anon why do you do this to yourself? Just how much do you hate yourself and your life?
So I'm 21 5"11 and 235lb. I walk at least a mile a day, play tennis twice a week, and dont eat much because of ADD meds.
I only drink unsweet tea and 2% milk. I eat way below my TDEE, and eat mostly meat.
I seem to fluctuate up and down 1lb a week.
What am I doing wrong or missing?
>I eat way below my TDEE
>I seem to fluctuate up and down 1lb a week.
This is proof you don't actually eat "way below" your TDEE. Either you're not counting calories correctly or you vastly over estimated your TDEE.
>Wrists feel fricked doing any compound exercise with a barbell
>Chest feels tight if I breath in heavy just a bit
>neck feels fricked
>lifts are weaker, literally had to bail and roll off on incline bench yesterday
>left knee feels like its going to come out of its socket whenever I walk anywhere for the first 5-10 minutes
A de-load week should fix this right? Is this some CNS shit? I haven't changed anything externally, sleep or diet wise, and can't seem to pinpoint what the frick could be causing my body to just fricking die on me all of a sudden. First time I feel like this, only been lifting for about a year and a half
are you in pain during this? That's very not-normal. What's your current calorie intake?
>are you in pain during this?
Not really. My wrists when i was on flat bench a couple days ago though but I think I might have just fricked up my placement there, but doing Tricep Pushdowns with a V-bar later on made it flare up again. The knee thing isn't painful either but it just feels like I described, it's like I can feel the entire bone shifting around to the point I walk like I'm disabled and stretch my knee out whilst walking to try and correct it but it clears up after 5-10 minutes.
>What's your current calorie intake?
Around 3300, trying to gain a bit of weight, at a +600 surplus although over the past 2 days I've been eating a bit less (mostly due to being slightly demoralized, I already hate eating a shitton)
>What apps are good for tracking macros, and ideally are free
LoseIt is pretty food, MyFitnessPal used to be great until they hid the barscanner behind a paywall. A lot of anons like Chronometer but I don't care for it.
Are you eating the same things? Any spreadsheet
Different things? Cronometer
I keep most my meals homemade with the same ingredients, adjusting quantities as the current energy requirements.
The rest eyeball it, but keep it as infrequently as possible.
>5'10
>235
>dont even hit 100g protein a day
i wont make it, wont i?
What is the problem exactly? You don't need much more than 120g max at your height. It's pretty easy to hit 100g per day with whey.
How exactly does cardio help with gains? Does cardio make sense if I'm on a bulk? I'm 5'11 and 158lbs I need every calorie I can keep
>How exactly does cardio help with gains?
Helps with stamina gains. Doesn't really do much for muscle growth gains
>Does cardio make sense if I'm on a bulk?
No.
>I'm 5'11 and 158lbs I need every calorie I can keep
Then don't do it.
Cardio is fantastic for CNS health and endurance, it's pretty universally good for human beings in-general.
> Does cardio make sense if I'm on a bulk?
Cardio should be done regardless of bulking or cutting, you just need to account for it in your calorie intake if you're bulking. Gotta re-eat what you burnt.
>I'm 5'11 and 158lbs I need every calorie I can keep
just eat 100 calories per mile ran and you'll be fine.
On a particularly brutal cut. Want a cheat meal for Friday that meets the following criteria.
Less than 1000 kcal
At least 40g of protein
Less than 200g of carbs
Doesn't have leftovers or if it does they tolerate freezing well
Costs less than $15 (usd)
Homemade preferred
Any suggestions?
I'm too hungry to think clearly and don't want waste my Friday on another freezer pizza.
7+ egg omelette
I eat Cantonese style scrambled eggs a lot was hoping for more of a departure from the norm.
whats a good number of RING pull ups?
Is running up and down my stairs for 45-60 minutes good exercise?
wouldnt recommend running on stairs for reasons unrelated to fitness at all so much as the body integrity you will lose slipping and busting your shit
My stairs are carpeted and they are like 2 sets of 4 steps with hand rails. Seems pretty safe to me. I own helmet and knee pads if that helps.
Is it worth getting a fitbit in order to track calories burnt, sleep and HR/BP stuff?
Or is it just a meme to get people to buy them. I actually have a good understanding of anatomy, physiology and nutrition.
>calories
You can use your phone, computer.
>steps
Phone can measure, more or less accurate.
>overall activity
Those won't work here. Use a MET/Cal calculator to get a rough estimate.
>sleep
You either sleep like a champ and don't need it, sleep like crap and don't need it, if you fall in the middle and really need something good, go for a dedicated sensor.
>BP
Get a real BP monitor, most do HR too. I don't think you'll need BP monitoring on the go.
>HR
That could possible be remotely useful if you want to know your pulse in certain high intensity cardio activities.
I personally dislike those.
Assuming my Evolt scan was at least mostly accurate - when should I start my first ever bulk?
I used to be 500 lbs a year ago - now I'm 258ish (naked) @ 6'1 and around 23% bodyfat flat. I'm obviously still fat and need to drop 40-50 more lbs, but I'm curious what bodyfat percentage I should shoot around for to start an actual bulk.
What cheap plain cotton t-shirts look tight on my shoulders/arms but are elongated enough past my waistline?
6'3", 190lbs, 15%bf, "M" t-shirts look ok, but way short.
why do you 'need' the bulging look? just go with large people can tell your physique based off your veins and shit.
>just go with large people can tell your physique based off your veins and shit.
I'm not following
im 5'8" 200 lb lean and i cant fit in a large comfortably why are fricking with mediums
Is DOMS the same thing as muscle growth? Can you grow muscle without DOMS? Can you not grow muscle despite experiencing DOMS?
doms is just some gay shit happens when you are new to lifting or took a long break. im pretty sure there isnt even consensous as to why it exists in the first place. but to answer you questions
>Is DOMS the same thing as muscle growth?
no. DOMS basically tells you that you worked out the muscle groups experiencing it.
>Can you grow muscle without DOMS?
yes. in fact, the vast majority of your growth will be done without DOMS assuming youre consistent over a long period of time.
>Can you not grow muscle despite experiencing DOMS?
sure but thats more an issue of have an ineffective routine or bad nutrition.
No. Yes. Yes.
Buddy started lifting but his days are Tues,wed,thur the most ideal routines for him I thought would be push,pull,legs-ABC or upper, lower-ABA. Which one would be better ?
can you go into more detail about the context? my first impression was push pull legs though.
So we both signed up for gym but right now I do full body Mon,wed,fri his days he can work out are only Tues,wed,Thurs. I know because his days are back to back to back a full body wouldn’t be ideal unless it was split up into a upper/lower or push,pull,legs
okay jesus christ why can he only work out those days? anyways just do push pull legs then.
what kind of exercises would i need to do if my goal is to be able to pick up a regular person and throw them like a javelin or haybale?
Clean and jerk?
as I increase the weight on front squats I find my upper back rounding and my core coming in to play quite a bit. my quads can move the weight easily and don't get fatigued but I just can't seem to support the weight properly.
any tips or videos I can watch to get over this and improve my technique?
>big breath
>elbows up, your humerus should be somewhere around parallel to ground or elbows even slightly higher
>clean grip, no cross armed shit
Found a good deal on a concept 2 rower. Is it worth getting into rowing? What can I expect?
ideally how long should a bulk last?
"bulk until you hate your body, cut until you hate everything else". Though really anything less than like.. 2-2.5 months? I think is the lowest you should go. There might be some studies on that. I do 4.5 months bulk, 1.5 months cut, repeat.
If you care about aesthetics, until 15% BF, If not, 20-25%.
This shit makes me so incredibly dizzy/nauseous. Doesn't matter if I do it early in the day or at the end of my workout, I'll be perfectly fine before it and sick as hell after it. I do 3x10-12, with the first set body weight, and sets 2/3 with a 10lb dumbbell. I've tried doing them with eyes closed, focusing on a single point, different breathing speeds/techniques. Anyone know wtf is wrong with me?
I've been doing 5x5 for most lifts for about 8 weeks now. Weight has gone up marginally, but I'm cutting so I don't expect that I can sustainably and safely add more weight. Or at least not quickly The cut will continue for another 6-10 weeks. My goal is to retain as much muscle mass as possbile during that time, so not really looking to get stronger just yet.
Given that setup, would it make sense to move towards 5x8 or even 5x12, or should I just bide the time on 5x5 and increase weight slowly?
This is gonna be anecdotal as frick but I've had pretty intense strength retention and even gains on steep cuts with doggcrapp style training. I started doing it because I couldn't recover at my normal volume on a cut and had to scale back so I wasn't running into a new tendonopathy every week.
In general volume reductions hurt less than intensity reductions on a cut. Because strength is a lot harder to get back than work capacity and recoverable volume is more finite on a cut.
Eat Protein > Convert protein into muscle > stall when is no longer efficient proteine > eat more protein rinse repeat
Is this a decent basic understanding of building muscle? Last time I tried going to the gym I crashed becuase I had no idea what I was doing and googling about would generally lead to some over-explanation that makes no sense and is just someone trying to sell their online course.
Similar to how in dieting people will bullshit you about your metabolism, starvation mode, green teas when really it's just CO > CI
Essentially, yes. But add in "lifting with progressive overload" into the mix. The weight and/or sets/reps needs to always go up. It doesn't need to go up quickly, but up nonetheless
Got it, thank you! Is the reason you often see those guys who look quite fat on the outset but are actually super strong (Like Mark Henry) due to a specific routine or just becuase they have a lot of muscle but don't have a low bf%?
People who do Strongman or powerlifters generally don't care about BF% so they kinda just perma-bulk. They'll slim down when the BF gets too high but in general they don't care much for aesthetics, only strength. So to answer your question:
>or just becuase they have a lot of muscle but don't have a low bf%?
yes.
Is it bad to drink 3-4 cups of coffee every morning before my workout? I'm on schizo meds that make it hard to wake up without it.
yes
its fine, but if you start to get muscle cramps after, it might be pointing to a Mg deficiency
how much total caffeine? you'll build up tolerance over time. 200-300mg/day is usually ok.
Ok, so when you OD on test and such you will grow b***htbreasts and your balls will shrink because your body doesn't produce enough own test anymore because it gets it from outside.
Now what happens when I instead cycle with estrogen? Not in the way trannies do, but just to give my body an impulse to ramp up test production? Can that work? Has anybody done that?
If you pin that hard you'd probably need hcg (human chorionic gonadotropin). It basically jumpstarts your balls and can even make your dick bigger.
Excess testosterone could be aromatase into estrogen, really depends in the person.
If that causes gynecomastia, it's another thing, which also varies from person to person.
Testes shrinkage happens in presence of exogenous test, to balance the total test in the body, again, varying from person to person.
Why would you, as a male, pin estrogen?
If you're eugonadal and what to roid, see /roid/
If you're hypogonadal, see your doctor and start TRT.
what are some good resources on israelitetube for strength building? im on week 4 and see no progression, most likely due to not knowing shit about frick.
>im on week 4 and see no progression
You are doing something extraordinarily wrong. You should be seeing nonstop noob gains for the first 2-3 months at least. Read the sticky
I have random joint pain and idk what to do lol. The doctor said it's some kind of inflammation and there's not much he can do but try physiotherapy, that's fine. The physiotherapist has me do some stretches and particular exercises and it helps some, but not all. The pain seems to be primarily right shoulder, not quite deltoid but whatever is connecting deltoid to the rest of my chest, and for some ungodly reason, the rest of the pain is in my hands. The pains are worse on the right side, and worse in my thumb joint. I don't do anything that particularly stresses these areas, and in fact haven't been lifting for more than 2 months, there is nothing to "stress" those areas of the body. Has ANYONE had weird pains like this? I don't need a diagnosis, but just anyone with experience with something similar. Trying out some joint health vitamin this weekend, should mention that my diet is fine and normal. I avoid seed oils and shit and pretty much only eat keto+vegetables (so not keto, but I enjoy bacon and chicken) and eat my maintenance calories.
Is there any point in doing PPL or upper-lower split if I can lift only 3x a week?
If you can only lift 3 consecutive days then yes
Why the FRICK are ants getting into my water jar? If I leave water in it overnight I wake up and there's a ball of about a dozen dead (?) ants floating in it. I wash the jar every day. Is it divine punishment for not drinking the whole thing?
Posted a thread but it didn't get much attention, I want to be absolutely sure before I take any of these, I don't really care if I bought some for nothing, I'll just put them away for now.
Supplements coming in the mail right now, will I have any problems combining these?
5-HTP 100mg
L-Tyrosine 750mg
GABA 750mg
Ashwagandha 350mg + Withanolides 2.5mg
P5P 100mg
L-Theanine 200mg
Garlic Oil + copper chlorophyll + parsley oil 10mcg 400mcg 56mcg respectively
Also glycine which I have right now
I saw some issues regarding the liver/heart when combined with p5p, also serotonin syndrome but I'm taking a small dose, I don't plan on increasing it past 100mg, should I be ok? Also, any reading material that can get me at least a general knowledge about some of these interactions on a fundamental level?
been lifting for a month doing a 3 day strength routine
>A: 5x5 squats, 5x5 bench, 3x5 deadlift, 5x5 dips (giga dyel so its just been assisted machine progress)
>B: 5x5 squats, 5x5 ohp, 5x5 barbell rows, 5x5 pullups (same as dips)
every lift (except ohp) has gone up by 2.5kg every session, and ive gone from needing 42kg of assistance to 14kg on dips etc etc, and ive been feeling like i want to do some more work. that being said, im having some difficulty figuring out which exercises would go on which day because i dunno whether id be wasting my time hitting exhausted muscles, or if if hitting the same muscle two sessions in a row (squats aside) is counterproductive and so on
>bicep curls, tricep extensions, lat raises and hamstring curls
first 3 speak for themselves really, and the hamstring curls are because i really feel my quads, glutes, and calves being worked on squats and on my runs, but my hamstrings feel pretty neglected. i dont plan on switching off the strength routine for a while, but having those extra accessories would scratch the lifting itch and help me not feel as shitty about the fact that i wont be getting any kind of aesthetics anytime soon, so any tips or advice would be much appreciated
ohp stalling first is normal
problems at the lockout? pin press
problems at the bottom? paused ohp
if you want to do more, variations in 5-10 range, isolations in 10-20 range
its not just the fact its stalled, its the fact that i added weight for the first two sessions (from 12.5kg preloaded barbell to the 17.5kg) and its been entirely stuck. ive got the form down perfectly according to every damn pt at the gym, and bench and dips have improved so there should be some extra strength being carried over, but i got nothing up until now. thanks for the tips anon, ill try them out first thing tomorrow when im in the gym again, and if youve got any extra thoughts regarding what days to add isolations in, and how to order the lifts, then thatd be much appreciated too
>its been entirely stuck.
With the OHP it's natural to stall early. If it stalls there's two solutions - lower the volume but up the intensity to get stronger, do intermediate style programming, or press more than 1.5 times a week. If you only press 3 times every 2 weeks, that's not enough. The press is a weird lift. It's not that it's hard to give it volume, but that it's hard to give it INTENSE volume. Simple fact is - you're not pressing enough. I'd also switch to 3 sets of 5, similar to starting strength programming. (I'd do this for bench too, but if bench isn't stalling then it's not important). What's your height and bw? Read this article, it should help:
https://www.andybaker.com/how-to-build-a-bigger-overhead-press-7-step-blueprint/
https://startingstrength.com/video/press-and-bench-press-programming-getting-and-staying-unstuck
would switching to pressing every day really be viable on a beginner routine? if so then great, but if not, the two things i picked up on most from the andy baker link were
>train with higher reps
>train the triceps
switching to 3x5, then dropping the weight and doing 2 sets of higher reps might be beneficial, and training the triceps just takes me back to my point about adding in some tricep extensions. ill check out the video now to see what else i can pick up from there
>What's your height and bw?
im 5"8 and 63kg, starting going to the gym after 6 months of anorexia where i dropped 30kg so i could try and get my pitiful strength up, and then hopefully move onto bodybuilding
>tell anon he needs to press more
>would switching to pressing every day really be viable on a beginner routine?
Jesus fricking christ no. The frick is it with zoomers, you tell them one thing and they move to the complete opposite. Start by reducing volume and don't change anything else. Switch to 3 sets of 5 and progress on that. Also, take smaller jumps on the press. Don't move up 2.5kg, move up 1.25kg. Eventually, and quite soon, you'll have to move up even less. Deal with it. The press grows slowly.
>andy baker link were train with higher reps
That article was more for intermediates. Programs do not need to be overcomplicated and overhauled just because one thing stops working. The only thing you need to do right now is switch to 3x5 on OHP. Take only 1.25kg jumps from now on. Then when that gets stuck, switch to 5 sets of triples. THEN see about adding this other shit.
> 5"8 and 63kg
Oh my lord that explains alot. You are a tiny skellyboy. Bulk up.
>b-b-but... I'll get fat.
No you won't. You'll get muscle. Consider doing GOMAD.
>b-b-but... I'll get fat
No you won't. Source - picrel and my press is 207.5lbs (you do the conversion to eurotard units).
alright, press day is tomorrow so ill drop to 3x5 and pray that my gym has microplates
> You are a tiny skellyboy. Bulk up.
i fricking wish lol, losing weight at the rate i did with no resistance training means im a mess of skinnyfatness and loose skin, but im on a 500cal surplus to try and fill out the complete shitfest im seeing right now
you have a very nice physique, and ty for taking the time to help me out anon
I've been doing hard physical labour for the last six months, carrying around heavy stuff in a museum and doing roughly 17k steps on a normal day at work. It killed me for the first couple of months, but i am starting to get used to it and lately i felt like wanting to exercise more after work.
I've never went to the gym, but found one close to my home. They seem well equipped, but the basic fee is 50€ per month. I guess it's hard to say without knowing any details, but is that overpriced or ok? Or should I rather work out at home? i only have dumbbells
Do you really need all that gym equipment for the program you want to run?
How much would it cost you?
You can train with dumbbells up to a certain extent, then see what happens.
im a dyel fatty who just hopped on a LP after just fricking around for a year while losing weight
im mainly doing the compounds as the program says, howver i also want to get better at all the bodyweight compounds so chins/pullups, pushups, dips
problem is, i do them at the end so i struggle to get past 10-12 pushups over 3 sets (i do them after bench heavy and ohp light so target muscles are already fatigued) which is fine i guess, but for pullups or chinups which i do on days where i do lower body work, i do sth like 5 sets of 3 etc even though im doing stuff like lat pulldown and deadlift before.
is this dumb? do they possibly hurt my recovery since especially the bodyweight pulling in the 3-5 rep range and the bodyweight dips 5-8 rep range are relatively heavy? or does a low rep max on bodyweight stuff not fry the cns as hard as barbell compounds?
What's your priority? If getting better at bench is, then bench first. If you want more pull ups, do them first.
I do curls as the first exercise of my pull days because that's one of my weak spots.
Doing triples for pull ups isn't necessarily bad, but feel free to add sets in the 10-15 range as well with assistance.
If you feel recovered before the next workout, you're fine. If not, taper the volume for the next time.
>What's your priority?
getting stronger at the compounds
>t feel free to add sets in the 10-15 range
i cant, i can do 5 max at this point so 5x3 is already pretty hard, esp the last 2 sets
i said with assistance, use resistance bands, the assisted pull up/dip machine, etc - adjust assistance as needed to make to the 10-15 range
Following the black routine, is it terrible?
Pros:
>after 2 years off lifting making gains back quick
>I can frick off early if I have something to do and some skipped hypertrophy exercises can be done in the 2 rest days
>Feel genuinely drained when doing all strength + hypertrophy for all days
>sometimes skipped hypertrophy can be fit into leg day because
Cons:
>frick powercleans, power clean my buttcrack
>calf raising should only be done on a farm
>heavy deadlifts 1 day after leg day, frick that
>have to reorder days to start week with DL and end with legs
>not strong enough for weighted pull-ups/chin ups, doing heavy cable pulldowns with different grips instead for now
Any comments? Just keep grinding? Have I been hoodwinkled?
>Any comments?
whoever the frick did this recommends athleanx
just look for another IM routine like texas method
I want to be wide. I want to be so wide that I become a public nuisance. I want to be so wide I can qualify for a handicap sticker. I want to be a wall. Other than lateral raises, what other exercises can I do to become wide?
Rate my upper body routine:
Day A: Bench Press, 3 sets of 5 reps (last set was 215 for 3x5)
Dumbbell barrel press, 5 sets of 12 reps
Dumbbell shoulder press, 5 sets of 12 reps
Day B: Overhead Press, 5 sets of 3,
Weighted dips, 3 sets of 10
Bicep curls, 5 sets of 9-10
Tricep extensions, 5 sets of 9-10
I feel like dips have been helping my bench immensely. Doing 205 for 3x5 was hard, but after adding dips, 210 felt easier than 205, and 215 felt even easier than 210.
i noticed that when i'm standing upright my knees and hips don't track over my ankles like i assume they're supposed to. i'm leaning slightly forward at all times and it takes a concentrated effort in my quads to align everything and stand correctly. how do i fix this
how do i cope with having a weak squat. i can't even squat 2pl8 for reps despite being a big guy. i can always hear people sBlack personing behind me while i'm squatting at the gym.
>i can always hear people sBlack personing behind me while i'm squatting at the gym.
no one is judging you for being weak at the gym unless you're at an old-school arnie style place, which are rare now anyway. Have you thought about improving your squat? You gave us no info aside from you can't squat 2pl8
soreness is normal, pain isn't. If you're just sore, push through it.
It's hardly a routine, 3 exercises is pretty light and you aren't hitting your back at all.
go sumo mode
unironically that is a really high amount of caffeine and bad habit for anyone schizo or not. Equivalent of 2 scoops of pre essentially
>It's hardly a routine, 3 exercises is pretty light and you aren't hitting your back at all.
I climb to train back. I do weighted chins on the side. These are exercises I do post climbing. Also - how light is too light? After all, if my bench is progressing, why add more workouts? Won't it make it more difficult to recover? Or is that a mistake when it comes to this stuff? I'm completely fricking new to hypertrophy training. How many exercises should you hit a given region with? Like, how does bench press + barrel bench press NOT hit every part of the chest I'd want to? Isn't doing additional exercises going to increase recovery time without increasing gains?
You needed to mention the climbing stuff in your initial post, that completely changes the context. What is your goal right now?
>How many exercises should you hit a given region with?
Typically you want to hit each body part 2-3 times per session for about 20-22 reps per lift.
>Isn't doing additional exercises going to increase recovery time without increasing gains?
Only if you're undereating and neglecting rest. Proper rest and calorie intake negates any issues you'd have.
Noted. Appreciate the advice anon.
>What is your goal right now?
Upperbody hypertrophy. Mainly chest, biceps, and triceps, along with shoulders.
>Only if you're undereating and neglecting rest.
Noted. I make sure to sleep alot and I bulk slightly as well. I always make sure to get my protein intake. I just don't want to super overload myself.
You'll know if you overload yourself anon, it's not subtle.
I did some cheeky lateral raises yesterday after my pull day and now my shoulders are sore. Can i do push day today or should i let my shoulders rest first before i bench press?
Why do I feel visceral disgust whenever I see two men kissing but I don’t feel the same whenever I see two women kissing?
because you imagine yourself as one of the men
So it’s basically me projecting. Is this normal?
Not him but I can see a guy doing way more disgusting shit with his mouth (the years spent on old /b/ gave me plenty of such experiences) and I'm not even phased, but two men kissing or doing anything erotic completely disgusts me on a visceral level like Anon said.
It's also proportional to how manly they are. Two "femboys" or two obese guys, or two old men, or any combination of the above, aren't really disgusting in the same way, but two muscular hairy bearded dudes even caressing each other and it feels like 2 girls 1 cup to me.
I wanna swap
>5x8-10 lateral pulldowns, 50-55-60-60-55 kgs
>3x10-12 dumbell shrugs, 26-32-32
for
>4-5x6-7 pull ups
>3x10-12 barbell shrugs, 60 kg, but I can push for 70 probably
what do we think? I really would like to stick with either and not combine as I dont want to wait for a spot between these moves (pull up bars are on the rack)
Personally I'd opt for pull-ups and lat pulldowns but that's because my pull up game is weak as frick and I need the extra volume
yeah today I did the latter package and my lats werent as intense as they were used to, but I think committing to pullups is a better idea for the long run if we are talking about aesthetics
I also solemnly believe it's better for burning calories as well
Calorie burning when it comes to lifting is so small per exercise it's not worth worrying about. A moderately intense lifting session is going to be between 150-200 calories per hour. Pull ups are better overal, but lat pulldowns can improve your pull up game.
>pray that my gym has microplates
are you talking true microplates (1.25 lbs) or standard small plates (2.5 lbs) because most gyms will not have the former.
danke for the pullup comment
I will swap to the latter package and do some lat pulldowns after pullups
>most gyms will not have the former
my gym gets mostly old folks and women, theres a lot of lighter bar alternatives, machines geared towards flexibility, stretching gear etc etc, so im fairly confident theyll have em
I have never seen plates less than 1.25 kgs in my life anon
dont be surprised if they dont have any
Has anyone here bought testosterone/hormone therapy from renew youth?
Transitioning from bulk to cut and considering making modifications to the routine. Curre Do upper lower split with a moderate rep range and a lot of compound movements but curious to try higher rep range and possibly a bro split or ppl. Is this a good idea on a cut or bad?
I figure the excess fat from the bulk should help recover for at least a little while so I might be able to squeeze some lean mass gains out of the cut as well.
You want lower overall volume on a cut, not higher. Less calores = less energy. Keep weight as high as you can, only go down when you fail sets.
>If you're not in your early 20s or younger
Really? So 26 is too old for starting strength?
Would it be a bad idea to lay with my upper back on a foam roller (or something similar), and slowly release muscle tension, allowing my upper back to basically “bend” around the foam roller as much as i can handle? I have bad posture and doing what I described is not very easy or comfortable for me, but it feels like it relieves some pressure.
Is this safe or can it frick me up worse?
You want it to be rolling under tension, if you lay around it it's raising potential for injury.
I see, thank you. I didn’t plan on actually rolling it when releasing tension. Just using it as a raised surface/bump that my back can sort of wrap around. You know of any safe ways to crack your back?
I want to get good at push ups. Right now I am struggling to do less than 10. Is it possible to do everyday in my weak state and build strength?
Does "1RPM[X]kg" mean I should do 1 set of my workout at [X]kg?
So if it was 3x12 10kg with 1RPM 14kg I should do 3x12 with 10 then 1x12 at 14? then if I complete that 1x12 set move onto that next time?
What sort of body is achievable if I primary focus on running but also do lifting 3x times a week?
What kind of body are you looking for? This question is beyond vague.
I think you've got terms confused. idk what the p stands for, but generally 1RM stands for "One Rep Max" aka the most amount of weight you can safely rep for exactly one repetition: the peak of your strength. I'm assuming you saw this on an app or something and those are just estimates, so you can attempt it but just be careful and bail if you need to.
Yes, pushups are hardly fatiguing in the long run.
good to know.
Are there any good ab/core exercises that I can progressive overload?
machine crunch, ab wheel, russian twists, cable wood chopper, etc
How bad is diet coke if you have enough water to not worry about kidney stones? I've been having like 2 liters a day and I'm wondering if there's any reason to stop
Diet coke isn't that bad as long as you limit-
>I've been having like 2 liters a day
jesus frick anon
It tastes good and has no calories
2 liters a day can't be that bad
Think of the artificial sweeteners and caffeine anon
Red pill on caffeine? Nta but I have been doing like 1000mg a day
do you also get a lot of muscle cramps?
No, just kinda depressed at the end of the day sometimes and my head hurts without it the next day
Idk I don’t think it’s bad, 60 or 80? Judging by my pulse
>60-80 resting heart rate with 1000mg of caffeine a day
You’re some type of medical anomaly
So nothing to worry about then? It makes me feel very warm, I drive with the windows down at night in a t shirt. With my arm out the window to cool down, I look moronic.
What’s your resting heart rate out of curiosity?
I tried measuring it but all the machine says is "FULL"
Is low fat yoghurt and muesli bad for me?
read the nutrition label, that's what it's there for.
Sounds like some sort of major deficiency to me, did you ever get bloodwork done?
had everything tested, nothing to be found, it's 2 years already. I had episodes of a few months when everything was okay, but then it all went downhill again out of the blue.
you eat mainly whole foods, then? sucks man.
I know it's not helpful but try to find a specialist. What you're experiencing isn't normal.
anyone else has serious stomach problems? I seem not to be able to digest anything properly anymore. Get horrible reflux, chest pain and overall feeling of sickness after random meals. I'm trying to figure out what causes it for 2 years now. Was at different doctors who did all kinds of examinations but didn't find anything.
antibiotics? I had the worst time after a bout of antibiotics.