Thread for those questions that really don't need to be in the catalog.
Still google basic questions before asking here.
Still read the sticky if you're new regardless of your question.
>No relationship shit
>No mental health shit
>Steroid and PED q's go to /fraud/
>We're not doctors, don't ask for medical advice
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How long do you need to wait for an injury to heal? My back hurts after shoulder day and it's been like 2 weeks. Am I supposed to rehab it or something?
Movement helps spines heal
A fricky back thing is that your ribs could just be moving and irritating nerves
Preacher curls are stupid
Just do more slow controlled hammers straight out in front of you
Preacher curls make my right elbow hurt. Has anyone had something similar happen? What should I replace them with?
Sounds like bad grip/form to me, my elbows have never been hurt by preacher curls. Double check that you have everything correct by comparing form with example vids.
is that a spasm or a cramp or is dude ded?
My entire right side of my body is tighter than the left, what do (never lifted)
try stretching
Why am I a mentally ill incel how do I get steroids and I have a rash on my side
fat here, 2wks into weekdays at my local ymca. Read the sticky for lifting days but have been swimming for cardio. Any advice from swimmers on strokes to target or avoid? Or any other sage knowledge?
swimming is probably the most intense cardio out of the usual options, at least in my experience. If it's too much for you consider biking or jogging on the treadmill. Otherwise just make sure you're in a calorie deficit and keep the progress chuggin along.
What is your goal and how long have you been lifting? Are you counting the bar in your max?
TDEE's are just estimates, no singular number is going to fit everyone perfectly. I have to eat a little less than my TDEE since I struggle with fat loss, some have to eat a little more to gain, but rarely is it ever off be more than 100-200 calories without some sort of medical issue.
You're definitely not overeating, you're not even eating enough to reach your basic BMI. I'd highly recommend to at-least try and eat your BMI numbers (1700 per day) unless you're trying to lose weight.
You should lift either way, strength can be gained from a beginner stage regardless of losing fat or bulking. Personally I'd rather but a little puffy with muscle than sickly thin.
BMI is so fishy to me shit I meant to put this in my first post. Why does bmi assume that every lb is equal?? Surely you only need to feed your lean mass weight? More than that shouldn’t every lb of fat have a negative effect on your energy needs? Fat is stored for energy so you in fact need less calories the more fat you have. Considering that my lean mass can’t be more than 140 lbs but could even be as low as 120lbs I really only need the calories for the TDEE of an 80lb person to maintain, and to seriously cut I should eat as if I weigh 40 lbs.
>Why does bmi assume that every lb is equal??
Sorry, I meant BMR, not BMI. Your Basic Metabolic Rate is essentially the amount of calories you need to keep your body running at full function. Any less for a long period of time could lead to gradual malnourishment or subpar nutrition.
>Surely you only need to feed your lean mass weight?
That's already what BMR accounts for. Fat is just extra weight to lug around, which makes your lean mass work harder for every pound.
>shouldn’t every lb of fat have a negative effect on your energy needs?
more fat means you need more calories to stay at that weight.
>Fat is stored for energy so you in fact need less calories the more fat you have
The body can't suddenly metabolize 2500 calories-worth of fat in a day, you're going to be limited by how quickly the body can actually process the breakdown of fat into energy. And part of that process is fueled by proper nutrition. This is why people who go on super long fasts need vitamin supplements and medical supervision to make sure they're healthy.
>Considering that my lean mass can’t be more than 140 lbs but could even be as low as 120lbs
If your lean mass is 120lbs that means you'd be 25% bf which can't possibly be true at that weight unless you were just a blob on a skeleton.
>I really only need the calories for the TDEE of an 80lb person to maintain, and to seriously cut I should eat as if I weigh 40 lbs.
homie this is straight-up delusional
I'm 5'6 155.
max bench is 170 so yeah that should give idea of lifting level.
Should I keep bulking until I reach 1/2/3/4?
I feel kinda fat
Question about diet if thats okay, I know this is a controversial topic but bear with me
Is it possible that some people need a drastically smaller TDEE amount of calories than the traditional suggested 1500-2000 calorie deficit? I have tons of energy and don’t feel hungry on 1000 calories and my weightloss is criminally slow. I usually don’t even reach 1000 cals
Here is my daily diet
3-6 eggs
A chicken breast
7 rice crackers
Some vegetables (like 5 carrots or half a head of broccoli or half a head of cauliflower)
Should come to circa 1000 calories sometimes a little over sometimes a little under. I honestly feel like I am over eating, I would like to eat less but I also worry about my stomach health because I take a lot of supplements.
My height and weight is 6’1 160lbs
what’s the general consensus on non-caffeinated pre-workout? I lift in the evenings so I find taking regular pre-workout at that time fricks with my
sleep.
>Captcha:PNSS
Is it better to be skinny and gain muscle or start while fat
I hit my goal weight but I could still lose a few pounds but I also don't wanna be skinny af
ive been using this machine for chest days, what's the equivalent if i wanted to switch to dumbells/smith machine? is it just "incline chest press dumbells"? is it that shrimple? if so, how much incline on the bench i should do? do i try to imitate the same incline on the machine?
If I don’t deadlift, but do leg and back exercises like squats, pull ups, rows, leg curls etc, will my potential deadlifting strength increase if I get stronger legs and back?
Asking again because I missed the answer last thread: should I get my gf to supp zinc as well, or are the benefits only for men? Also, what would be the better choice between optizinc and zinc picolinate?
>Asking again because I missed the answer last thread: should I get my gf to supp zinc as well, or are the benefits only for men? Also, what would be the better choice between optizinc and zinc picolinate?
bump
its a bad idea to do a 4-5day a week PPL? any other thing you would reccomend?
If you do 4 days do upper, lower, upper, lower. If you do 5 days you can do upper, lower, rest, push, pull, legs.
PPL is low frequency if you don't do 6 days.
I plan on going on an extreme fast for 40 days straight. I'm leaning to a liquid fast (so no solid foods at all). Basically, I'd only be consuming mineral water and flavorless protein shakes.
Now obviously I could just drink mass gainer shakes, but I want to maintain a very low daily caloric intake as well, else I just defeat the purpose of the fast.
My question basically is: how many calories + protein should I consume daily to minimize muscle loss but maximize fat loss? I'm sitting at about 20-22%bf, 240lbs, 6'0 tall.
Firstly that’s extreme but not a fast. It’s more like CICO because you’re still eating calories every day.
There’s debate on which diet will cause more muscle loss but tbh when you lose weight, you are bound to lose some muscle. Not sure what your goal is but im almost sure you’re above 25% bf at that weight and height.
The best way to preserve muscle is to use it. Do full body workout moves like squats, deadlifts, pull-ups, whatever uses as many muscle groups as possible
There’s calculators on how much calories go consume. I gotta go
>Firstly that’s extreme but not a fast. It’s more like CICO because you’re still eating calories every day.
I guess I should clarify this.
The protein I own is some flavorless stuff that is 110 calories per scoop (pic related). Not even sure if this is the best quality brand, but that's another discussion.
Mineral water is obviously nothing, mainly just to stay hydrated.
But I doubt I'll be able to drink something like 20 protein shakes a day. I'd be lucky to down 10 of those throughout the day.
>There’s debate on which diet will cause more muscle loss but tbh when you lose weight, you are bound to lose some muscle. Not sure what your goal is but im almost sure you’re above 25% bf at that weight and height.
My goal, first and foremost, is to just fast and humble myself.
Secondarily, I'd like to get down to sub 15%, but I know I won't do that in 40 days.
But I agree, I'm probably somewhere at 25-27%. I can see a hint of my abs under the right lighting.
>The best way to preserve muscle is to use it. Do full body workout moves like squats, deadlifts, pull-ups, whatever uses as many muscle groups as possible
>There’s calculators on how much calories go consume. I gotta go
Understood. I'm already doing at minimum 3-4 days per week of lifting, so I'll just continue that.
I'll have to take a look at calorie counters but again, given my only source oc calories is 110 calorie scoops of protein, it'll be tough to get anywhere near the recommended "fat loss" caloric deficit, let alone hitting my maintenance levels.
So the way you’re using the term “fast” is the way slimfast calls it a fast. It’s not technically a dietary fast. I’m not good with the terminology but basically the point of a fast for dietary or fat loss reasons is that you want to deplete your liver of sugar. Let’s go back one more step. When you consume food, part of it gets burned by your body right away but whatever is left over will get stored in your liver for later use. When you don’t use that storage, it gets turned into fat. If you fast, your liver runs out of that sugar. Your body says whoa I need energy, turn to go to the cheese caves. It goes to your body fat and you start burning that fat. If you already knew this, I’m sorry for the pompous lecture.
The reason why I’m saying it’s not a fast is because of the time it takes for your body to kick into that liver depleted mode. There’s a book by James Fung I’ve been meaning to buy that explains this better than I can. I think arguably all fat loss works this way so wtf anyway. There’s a lesson in diet and nutrition.
Whatever it is, let’s get to the rest now. Just saying, just because it doesn’t taste like anything doesn’t make it a fast in the technical way. But if you’re fasting in the spiritual way, I understand.
> I can see a hint of my abs under the right lighting.
If that’s so then maybe you are the % that you said.
P2 I ran out of allowable text
I think the general rule is you’re supposed to consume roughly at 25% deficit of your regular calorie intake. I want to eyeball it without having to go to a calculator myself. So let’s say for you it would be 1850 kcals a day. You’ll have to drink like 15 shakes a day.
I didn’t catch the part where you said how long you were gonna do this. But I would recommend a less excessive quick fix type of plan. If you can keep this up for 3 weeks, you’ll lose weight fast. But a diet of chicken, rice, and vegetables may be what you can turn to once that fast is over.
Did I miss anything? Well happy cutting, anon. God bless you.
I feel so damn bloated cause of some sweet potatoes I ate. I only had 200 cals and hate my life right now. What the frick is happening to me? I've been trying to hit the fiber intake RDA of like 38g or w/e per day, and things were going good. Did I frick my life up my eating fiber? Is fiber a meme? FRICK
My goal is to be 45 lbs lighter. But I’ve got a really busy life and can’t afford much time to lift or workout much. I’m also broke af at the moment so I’m eating bread and hotdogs. I can improve my diet to low glycemic but I can’t do one that’s too extreme as I’ve got people who depend on me to perform daily.
Let’s challenge me, how can I get started on my goal right now for two months before I get to move into my new place and get my home gym?
Let’s say daily I can put together 30 minutes for cardio and another 20 minutes for resistance training with body weight workouts and some adjustable dumbbells. Help me out buddies.
Do you have an air fryer? Buy imitation crab and put it in there for 9 minutes at 400. I'm sure you'll have an excuse why you can't do it because fats always are picky eaters but you can eat 4 packs for $12 and its enough to last you a day and its 820 calories and 80g protein. Just do that for a month and you're skinny.
Wtf imitation crab? I mean I could probably try it, Worth a shot. Sounds like the turkey and broccoli diet by Elliot hulse. I could only do that for a week, not the two like he recommended.
Haha I’m pretty much middle aged and starting my own business. Also we bought a house that needs lots of work and all my money is put into that.
>fat
>busy
>poor
Lol you are such a liar
Should I have casein and whey at home?
I like to do chest arms and back in a single day and take 2-3 rest days and idk if casin would be better for my rest days
what the frick are you asking
im sure you would smell like absolut shit if you did that
90/90 hip lift helps me
>90/90 hip lift helps me
Thanks, this is the kind of thing I was looking for. Cheers.
Is this an alright size for a bench? I've never used one of these, I'm just going off of Mark Rippetoe's guide to gym equipment. His ideal bench size is longer and thinner.
How do I achieve pic related? I like the physique.
Recommended activity for fixing lower back pain? It's almost certainly from slouching in a computer chair or sofa.
I've starting walking often, using a standing desk, and resting in deep bodyweight squats when I need to work on things close to the ground. I have full gym access but am in bad shape.
Is it a good idea to hop in the gym and start lifting or treadmill/elliptical? Maybe just keeping things light to moderate until things start to get back into form?
t. IST tourist
I do think that if you’ve got back pain it’s most likely from having a desk job. I took a job where I’m on my feet walking most of the time and my back pain went away.
If you’re fat and have back pain, I don’t recommend lifting heavy. The extra weight can continue to injuries. It’s best to get started with cardio and burn off excess weight. Do stretches and yoga. Also strengthen your core. It’s not going to be a quick fix. You’ll have to keep at it indefinitely to maintain.
Even if you are not overweight, do those things like I said and when you start feeling better, you can do a lifting program. I know this board favors lifting big and getting huge but tbh lifting weights isn’t the only way to live a fit life. Do it if you have an interest in it. It’s my hobby
Thank you for the tips. Although I'm not overweight, I am on the cusp, so I'll focus on moving and burning weight before lifting anymore than a plate or easy dumbells.
Sucks how easy it is to damage your back along with how long it takes to heal. This only really started after one long weekend of gaming with awful posture.
I think the main thing is for me to exercise and just pay attention that I'm not pushing through bad pain. Instead, make sure I'm strengthening the body so it naturally puts the bones and shit back into place.
Here is a cool lain gif as a token of my appreciation.
Jej, meant to say "not obese", not "not overweight". I'm definitely overweight.
Hey thanks buddeh. I will save this gif. It is nice gif.
Yeah since your back hurts already, you’re not gonna be in the best shape to lift right away. But if you continue trying to be in the best shape of your life, the rewards are endless. We’re all gonna make it friend
My physio had me wear a back brace and perform stretches when I was studying law and at a desk for 12+ hours each day. It definitely helped me.
Is it true that hard-fasting will cause your body to consume muscle mass instead of fat? I've heard this multiple times and I'm 3 days into a hard fast. Is there some way to avoid this if it's true?
The research I read is a couple of decades old so I may be wrong but basically yes, it's chemically easier to turn protein (muscle) into the bodies primary energy source (glucose) than it is to turn fat into glucose. You'll be consuming fat too but you'll be consuming muscle just as much. Look at the bodies of marathon runners. It's physically impossible to eat enough food to provide enough energy to run a marathon so the body starts eating itself (the point that starts happening is "the wall" that runners talk about). Ever seen a buff marathon runner?
So, what should I do? The crab trick above?
For what? To lean out? Eat fewer calories: losing weight/bodyfat but still maintaining or improving muscle mass? Keep going. Losing muscle mass/stalling? Eat more calories.
Need some feedback on my routine. I'm working out at home. got 20kg adjustable dumbbells and a pull-up bar. Doing the following for 4x8-14 reps (aiming for 0-1 RIR) with 1 minute rests for isolated movements and 2 minute rests for compounds:
Monday (chest+arms)
pushups
db wall bicep curl
db lat raise
db upward flies
db floor chest press
db pullover
db shrug
db tricep extension
Tuesday (lower body)
chinups
db squat
db hip thrust
db calf raise
db split squat
db hamstring curl
weighted crunch
side planks
Thursday (back+core)
pushups
db reverse fly
db bicep curl
db bent over row
db tricep extension
db reverse grip row
db side bends
db russian twist
planks
Friday (chest+arms)
pullups
db seated ohp
db floor hammer press
db pullover
db shrug
db wall hammer curl
svend press
db wrist curl
Yes, I know that's a lot of volume and my rest periods are too small but I don't have heavy equipment so that's my idea of compensating. Plus I've only started recently so squatting 2x20kg for reps is still challenging for me, for example. And with such short rests I can reach failure with a smaller number of reps.
Any advice? Also, how do I make myself hate leg days less? By the time I'm doing split squats I'm usually totally exhausted and want to kill myself.
p-please respond
Focus more on the calisthenics movements and less on the dumbell stuff, you can add your weights in a backpack to make it harder. If you really can't buy a gym pass get some Olympic rings as well. I would recommend the YouTube channel Alex Leonidas he as alot of calisthenics related videos.
Why are calisthenics more desirable? I understand that my compounds will soon become inefficient because I've almost outgrown my dumbbells, but I can still do isolation lifts with them just fine.
Ok so preworkout should be taken like half an hour before going to the gym. However does this half an hour start at the first sip or when you´ve finished the preworkout?
So I discovered that one of my 45lbs plates is actually 42, and another is 48. These are cast irons so I'm thinking of welding small flat pieces of steel to one, and cutting a bit off the other to try even it out. Is there any reason this wouldn't work? As a stop gap I weighed every plate and marked their actual weight to try balance them out, like putting a 5 pounder on one side to even it out
I'm going fricking mental.
When i was 18 I easily could down 4000+ calories a day lifting and I would go to bed with a grumbling stomach.
Now Im in my twenties and I lost all appetite cause of stress. I can barely, barely manage 2000calories and now that I started lifting again doing 5x5 I need like fricking 3500 at my weight and height.
I dont want to drink protein shakes, tell me what helped you get your appetite back or what increases your appetite, i beg of you. at this point not even mcdonalds and kebabs look apetizing anymore, all i can manage is chew nuts throughout the day but as a result i get the shits
I used to go to the gym very consistently last year but had to stop, now I want to get back at it. I weighted around 300 pounds and lost over 50 of them.
My goal is to cut fat and get more defined mostly, it's ok if I gain muscle later
Should I do Starting Strength or some other form of Calisthenics? will i still get defined with SS?
Do you guys get a dry spot over your spine between the shoulders from doing squats, kind sore too. Worry I'm doing something wrong now that I'm doing more weight, not a lot of muscle in that area
Lmao, wear a hoodie. You might want to check out correct squat form on where to put the bar. I don’t know if what you’re doing is correct but just make sure you’re not sitting the bar on your neck or something.
high bar or low bar?
I prefer the look of a thick lateral triceps head and an average medial and long head. What can I do to ensure my triceps lean more towards the lateral head? I can avoid overhead extensions but I still want bigger arms, stuck at 15".
I've heard people suggest supinate on push downs and pronate on push downs, I can't feel a difference between the 2 but I can load a lot more when pronating. Does locking out do anything special? I do feel the lateral head when I lock out.
I had a bulged L4/L5. I am mostly pain-free now, but I have also really made sure to avoid anything that could irritate it again. That said, I also figured I would want to strengthen my lower back again, so I wanted to do some really light deadlifts today. I was just setting everything up and just from bending over to slide a plate on I already noticed a sharp pain in my back. It went away immediately, but now I am contemplating whether I should even attempt to deadlift, even if it's just 1pl8 to go through the motion and warm up.
Had the same issue, didn't DL for 10 years. Once I returned I was very hesitant. Could feel that I was sticker than I should be. Eventually I got over the fear and now I'm nearly at 4 plates.
>mostly pain-free now
Me too at the time. My friend said the body wants to protect itself and over corrects. If it's been years it's most certainly healed up but you could still receive pain signals. Give 1 plate a bit more time and see if anything improves.
Do Romanian deadlifts instead for a couple month.
Once in a while lay down on the floor move your legs and hips around to lightly stretch your spine area. It’ll relieve pressure and get some circulation going there. Also drink lots of water. It might be sore when you get back up but it’s ok. You’re pushing fluids in there but you want more circulation to help the healing process. There’s advice to bounce on a medicine ball but I found it to be too stressful on my spine.
I've genuinely been sick for the past two weeks how do I get rid of this shit???
I get sniffles in the morning, am lethargic for most the day (a bit tired), then my temperature goes up ~7PM and I'm in bed by 8-9PM... to wake up at 6AM.
I can't get anything done like this. All I've done the past two weeks is work, eat, sleep because as soon as I'm home I'm too tired fighting the cold to do anything.
>what are you taking?
Vit C 1g, Panadol, an antihistamine before bed.
Also added Vit B because apparently that helps fight colds.
Why is not eating so hard?
I'm a newbie and want to lose weight, but also have noodle arms.
Can I just walk a lot of miles, eat less, and do some upper body work 3 times a week?
Im 300lbs at 5’11 last max out was two years ago but had a SBD of 405/285/475lbs. Been still lifting while fat. If I go on a serious cut can I still put on muscle if I hit 180-200g of protein a day? Want to hit 220lbs bad
Is doing deadlifts in higher rep ranges (e.g. 8-12) moronic? My goal is hypertrophy.
And if it is moronic, should deadlifts only be programmed at 1 set per session? I'm still at the sub-2pl8s, if that matters.
>do PPLPPL for months
>no progress
>do back/chest/arms/legs brosplit
>significant progress on all major muscle groups
Did everyone lie to me? Are brosplits the way to go? I don't even do that many exercises, my days are
>chest
3x8+ incline dumbbell press
3x8+ machine chest press
>back
3x8+ seated cable row
3xMAX wide grip pullups
3x15+ face pull
>arm
3x8+ cable curls, straight bar
3xMAX neutral grip pullups
3x8+tricep pushdowns supersetted with overhead extensions
>leg
3x8+squat
3x8+leg extension
3x8+hamstring curl
On the 3x8+ stuff, if I manage more than 30 reps over 3 sets, I up the weight next time. One caveat is that I train very high intensity with long (3-5 minute) breaks between sets. I almost throw up on most chest days. But I've made more progress on 2 months of this than 1 year of PPLPPL, and I'm spending less time in the gym per session and 2 fewer days per week.
Should also add that I throw in lat raises and cable crunches most days for abs/side delts
I recently switched from upper lower to that exact split and noticed the same results. lifts going up, noticeable physical changes, less fatigue day to day, more volume per week too. I'm resting less because I don't even need it lol.
Do dips significantly recruit the side delts?
Yeah, love semi-bro splits, especially since you can modify them to emphasise weak points. You should probably switch face pulls out for chest-supported rear delt rows and add some lateral raises though.
Can you get bigger abs by training them? There are guys that are lean and whose abs protude as much as their pecs, and guys whose abs don't protude at all, is it just genetics or training matters?
Abs are muscles just like anything else. You can train them just like any other muscle - progressive overload. Do some cable crunches. Up the weight when you can do too many reps.
Nta but I'm maxing out on cable crunches (200lb) and I'm pounding out 20-25 reps.
What do now?
Your abs are certainly defined then. If you can't see your abs, lose bodyfat.
Starting to really feel my glutes/hamstrings while squatting and feeling my quads less and less.
This is textbook posterior chain weakness isn't it?
Will doing push-ups every day help my bench?
Can I clean bulk by eating dirty? As long as I get enough protein in, is it fine to take the rest of my caloric surplus in by eating goyslop or candy?
I have my first marathon in mid-April, aiming for sub 3:30. Should I lift until then or should I just back off from heavy lifting sessions?
Also, what distance is 'easiest' to get decently good at while lifting and going for athlete/ottermode?
Are long length partial lat raises worse or equal for hypertrophy than full RoM?
How do I actually do face pulls. Every video on youtube contradicts the next
It depends on what you want to achieve, rehab or hypertrophy
Hypertrophy
How do I get a thicker neck? Not back/traps, but neck.
Honestly, once you reach age 35, your neck will naturally thicken. I don’t know why
Anon… I’m not one too but into clean bulking, that depends on your own definition and plan. But I assume “clean bulk” and “candy” are two opposite things.
Your question is difficult as I don’t know the benefits of zinc in the first place. Maybe most people don’t.
I’m a little rusty on terms. By session do you mean one whole workout? As in you only do one deadlift set in the whole workout? That’s probably a no.
I’ve read or watched somewhere that says higher reps for hypertrophy. But I do think that means 8-15 reps. Which means you need to do maybe 10 reps of deadlifts and go as heavy as once you reach 10 reps, you feel like failing.
Then again, if you’re a beginner, you can make gains no matter how you do it. Also what may work for one person may not work for you and vice versa. Try different programs and take note of the benefits. Of course you won’t see a big difference very quickly. Note the effects over time. 6 months or however.
Well what I meant by clean bulk was a bulk with a small, controlled caloric surplus, and that has come from somewhere. I don't want to eat more protein than necessary (I do 1.8g/kg) due to high meat prices, so those extra calories will need to be either candy or stuff like oats.
Well sugar on a bulk probably is ok. Meat prices are Bidenriffic. But you could also have a spoonful of peanut butter if you don’t care about macros and need something to fill up the calories.
Does any one else piss gallstone crystals when they consume too much protein powder?
i piss and cum at the same time, sometimes also fart hope that helps
i dont have a pullup bar but the door frames in my house have a really deep ridge that i can get about half my hand on
I can do pullups on it but it really fricking hurts my fingers and forearms
Is this safe?
hurts because those muscles are weak and have trouble holding up ur fat ass
I used to do that on a door ridge too, but it was a metal door on a concrete wall, so make sure it is actually something study like that, if it's wood, don't even bother, you'll ruin your door and most likely hurt yourself.
You'll always have bad form in that scenario, too much stress on your fingers, meaning you won't be able to actually do the pull ups and chin ups properly. Just get yourself a bar, there are those that push against the walls, but if you can use that ridge, then there are ones specifically to fit on doors.
Rate my theory.
Maintain at TDEE with moderate carb, moderate fat, and high protein. to build muscle.
Cut with high fat, high protein, low/zero carb at same TDEE. to preserve muscle.
You should always be eating 0.8 grams of protein for every lb of lean mass you have regardless of bulk or cut
When you're bulking, you want to eat 2.5-3 times that number of grams in carbs, the rest of your calories should come from fat
When you're cutting, you should be eating 1-2 times the number of protein grams in carbs and get the rest of your calories from fat
The human body has limits you have to respect and also push in order to get huge
Does anyone get extreme cramping after a workout? Whenever I do a heavy bicep day inevitably a few hours later I get get incredibly painful cramps around my inner elbow and forearm whenever I bend them at all. At that point I'm basically Frankenstein's Monster, lurching around with my arms outstretched cause I can't bend them. How to deal with very bad painful elbow cramps?
I had to travel for work last week.
This week I've got a flu from travelling.
How do I get over this sickness ASAP? I need to get back to training
>I was ball-achingly close to hitting 120kg bench and 80kg OHP
Just came off a 6 month "cut", down to 147lbs from 180. Online calculator says 12% bf. Eating at 250cals above maintenance for now because i couldnt take it anymore but idk if I should go back to cutting or continue lean bulking. Every time I look in the mirror I change my mind.
For gods sake anon, bulk and put on muscle. If you cut anymore you're going to look really gangly. What's the point of getting rid of the fat if there's nothing to show for underneath?
You can't rush recovery from sickness, your body is the speed bump. Just consider it a mandatory vacation from the gym.
Thanks, I'll stay the course and continue bulking. I fricked up last time and ate way too much and made myself fat so I'm probably being overly cautious this time around
best back exercises with an elastic band?
>25 y.o.
>113 kg
>1.71 m
>asmathic, flatfoot, hypertense
how fricked am i?
I’m trying to get in shape. Am I too heavy to start doing spring workouts at 6’ 260 lbs? If so, what should I be doing instead?
I think I asked this or something like this before but anyway:
I ate before sleeping, but only slept like 2 hours, if I wait a full 9 hours before eating again would it register as a meal for the "New day" or is that just circadian rhythm bs and did I just frick myself.
Did lifting make you more aggressive, assertive and raise your sex drive?
Actually made me less aggressive. I just feel a sense of disregard now when people try to get on my nerves or do shit that would've pissed me off previously; a feeling of "wait, it doesn't matter what this person thinks" and I can easily laugh it off. Been wonderful for stress levels tbh.
>assertive
no real change
>sex drive
yeah, I creampie my girl once or twice daily nowadays, whereas before lifting and with my ex I couldn't keep up. That said, my ex wanted to frick at LEAST 5 times daily so maybe I was just too drained from that.
Why am I always hungry? I never feel full anymore. I've gained so much weight. I'm 260 now.
I used to be 250.
Protip: The hunger never stops but you have to just ignore it. Find the mental willpower to get by it. Start with omad, then fast more and more.
Is there a good mask to work out in?
Not really about COVID, more about some of the best equipment is close to the smelly/sweaty bball court and I was hoping to avoid the fumes
I was thinking like a loose gaiter with some essential oils for the smell
Anyone ever made it back from snap city? Felt my lower back pop when squatting. My muscles feel tight/sore but no real pain…yet
what skincare/supplements do i get on iherb that costs 13.66 so i can get free shipping
whats a supplement that helps with healthy sleep that isnt magnesium or l-theanine
also my face skin has been pretty dry and i use the cosrx snail moisturizer
maybe whitehead power liquid? idk hewp....
Are "Frog Thrust" and "Frog Pumps" the best Gluteus Minimus/Medius exercises I can load with weights?
I'm aiming for better leg abduction and turnout, so I can do a Passè
Do any of you have any experience with healing shoulder impingement? Im currently trying to rehab my shoulders by doing deadhangs. Wondering if I need to stop benching as well. Thanks.
I can barely do 2 dips, will substituting with tricep pulldowns for some time help me to do more dips later?
Theoretically, how strong should you be on dumbbell shoulder press to be able to do 1p8 OHP?
https://strengthlevel.com/strength-standards/dumbbell-shoulder-press-vs-shoulder-press
Looks like you have to lift exactly the same weight.
I started going to the gym this week.
On Monday I worked on the upper body, basically one exercise per muscle group and I deliberately went light weight because I was so sedentary, I knew I had to take it easy. Even so I felt some pump and had sore muscles afterwards, as expected, no problem.
On Wednesday I did legs, I also went light, but now my legs are killing me, specially the inner thigh, I'm walking like a cowboy and have no comfortable sitting position. Took some pain killers, but I feel I'm useless for the rest of the day.
Any tips?
Just tough it out and keep it light, focus on your form. The soreness will get better in a couple weeks
give me the final verdict on sneed oils. will consuming on moderation kill my test?
I do HIIT training and there is a feature on the machine that tests my recovery (it measures how much my heart rate drops within 1 minute) and then it rates it. It always rates my recovery as poor (worst rating) but I am surprised by that rating or the expectation that a peak heart rate is supposed to significantly drop within the first minute of rest. It usually takes me around 7 to 8 minutes before my heart rate drops below 120 (which is when I stop my cooldown). I have been doing cardio 4-6 days a week for 14 months, have excellent resting heart rate, optimal blood pressure, good vo2max, why does it take so long for my heart rate to lower after training then?
Is black pussy good for you?
Why do these threads even exist when no one answers any questions made in them.
Is it supposed to be some kind of autistic-containment thread?
I have a job and family. I can't babysit these threads all the time
>tries pull ups with every tip on this board
>nothing works
>do cardio and after showering attempt pull ups
>muscles up
Why the hell didn't anyone tell me pull ups were so damn easy after cardio?
I'm a complete beginner, starting just trying to lose weight and do some bodyweight stuff. Tuesday I did 3 sets of bodyweight squats and pushups to failure. Planned to do this every other day, but last night when I tried I was still sore and didn't seem to have much strength.
Is this DOMS? Is it probably cause I'm not eating enough protein? Do I need to just space out my exercise a little more for the first few weeks until my body gets used to it? I didn't want to try and push through it too much as I'm afraid of hurting myself.
You should go on walks to aid recovery
You should eat more overall if you aren't recovering but since you're just starting out you have a harsh learning curve you'll have to surmount
Sounds like you need to eat more fat and fiber so you shit more
Cardio is what sheds fat
When you first start if you're fat and actually have muscle underneath you might not see a weight change
This is why is significantly more important to measure yourself than weigh yourself
Stop eating so close to bed time and eat more earlier in the day
Also do more cardio and stop fapping before bed
I’m definitely not having results at all. It’s not just that I can’t see them. I’ve actually been worried about my hormones lately. I never feel quite right like I used to and losing fat feels impossible. Still, I’m trying.
But why fat and fiber?
> download starting strength
Sorry. I should have been clear.
I played football until I was 20 and then was a powerlifter after that for 4 years. I have plenty of muscle, but I have a lot of fat now. My goal is not really to build muscle. I want to lean out, improve my cardio. Right now, I get up and walk 3-5 mi every morning. I started doing that a year ago but I didn’t see any results so I added in a 5 mi jog on once per week but I’m not seeing any results with that either. So I’m thinking of adding in a day of sprints. I want 90% of my activity to be walking, hiking, jogging, and sprinting. I’m willing to lift heavy, but only once or twice per week.
I go to sleep around 12 but I've been trying for 11 or 11:30. Either way I wake up around 9 or 10 and I feel exhausted, and I think the dark patches under my eyes have gotten worse. What am I doing wrong and how do I fix?
Do you sleep face down? It could be blood pooling in your eye sockets. What about environmental allergens and irritants? Is there any chance you have sleep apnea?
Besides those, I would point out that bed by midnight is actually very late. We are adapted to go to sleep within a few hours of sunset. In February on the East Coast US the sun sets around 6 pm. A more natural bed time would be around 9 pm or 10 pm. They say that 10 pm in general is a healthy target and every hour beyond 10 pm.
If i do 100 calories on a treadmill what percentage is fat loss?
Tommorow is usually rest day for me but I've had two subpar training sessions this week, so should I go tommorow to make up for those terrible sessions?
Does pre workout affect the prostate?
went hardcore overboard with my calories yesterday (3700 instead of 2800) so today im not hungry at all and its 6pm right now, already was at the gym, 11k steps but only consoomed about 700 calories so far due to not feeling hungry at all but now im really cold even though its pretty fricking warm here for it being winter (13°C), is that due to me not having eaten that many calories today? does one day really make that much of a difference? it was 2°C yesterday and i was not cold at all but now im constantly freezing despite it being 10 degrees warmer
Going to Tokyo for a fortnight in 5 weeks, will be fricking a girl I met on tinder over there (got banned so need to meet other people at bars etc)
She likes a big chest, will I make it grow more than it is by then if I train hard enough?
I reached 3pl8 on squat today. I now have achieved //3/. Thing is, I'm fat. If I reached 3pl8 squat, is there any reason why I should not focus on hypertrophy now?
I've heard that lat pulldowns are a machine version of pull-ups. Does this mean I will be able to do pull-ups when I reach my bw in the lat pulldown machine?
Can I bulk and still look good during summer?
newbie here. been lifting for a month on stronglifts, seeing progress every session, gradually getting form down pat etc etc, but im wondering why im actually doing a strength routine. if the point is to bodybuild and get a nice physique, then why am i doing this stuff before i can get into it? wouldnt it make more sense for me to start getting used to a bodybuilding routine and sticking with it now rather than doing 5x5 every session when i dont care about my lift numbers? not planning on stopping anytime soon because i wouldnt even know what program to switch to, and id rather just stay consistent for now, but ive always wondered why people here are so insistent on the "you must train for strength first!" thing
There's not much reason to do stronglifts unless you're looking to get into powerlifting. Run a bodybuilding routine instead. Run a split, train 4+ days per week, stable exercises, more isolations and train to failure.
that makes sense, which is why im wondering why this board maintains that people absolutely must do strength programs for like a year before progressing to bodybuilding instead. i get that 99% of the issue is me being a spineless gay that just mindlessly follows what people tell me to do, but i want to know the reasoning behind it. id rather start understanding more shit about lifting while i actually do it so that im not here 10 years from now asking for optimal routines yet again
Alot of people like the barbell exercises and get attached to their numbers, so it's a good way to get into them. Personally I wish I'd never messed with it at all and done pure bodybuilding from day one.
Good people to follow online for this stuff are Paul Carter and TNF. They're a bit gay and pump out alot of stuff but they give good advice on volume and exercise selection for hypertrophy.
what does stable exercises mean?
another newbie here
Ones where you're more locked into place and don't have to focus (as much) on keeping yourself on the right path. Example: hack squats/smith squats as opposed to barbell squats. You are on a fixed path, allowing you to focus more on just pushing against the weight.
>do SS/SL/whateverthefrick routine from the sticky until youre competent enough to go into the gym 3 days a week without hesitation
>switch to the baby groot routine
>make sure youve spent the whole time on both the strength program + johns program learning about bodybuilding
>make a program that you like and are capable of sticking to using the information youve learned
its that simple
i do ohp, bench, squat, deadlift 2x a week, 1-3 rep range and 6-10 alternating.
i also do pendlay rows, kroc rows once a week
chinup/pullup (low reps cuz fat), lat pulldowns once a week
only isolation exercises i do are lat raises and facepulls
i know i wont get big arms by not isolating them but to get bigger in the first place, does this suffice as long as i keep progressively overloading and eating in a surplus, getting decent sleep?
i sometimes do cg bench and front squats too when im feeling extra energetic but not really any curls/extensions
plan is to do more isolations once i figure out where my weakpoints are on the compounds when i stall.
(running gzclp 4day u/l with one back exercise every workout (horizontal pulls on upper body, vertical on lower body days)
I am trying to lose fat and gain muscle, the gaining muscle part has been going well for months but the losing fat part not so much... My problem is that I take meds in the morning, lose appetite for most of the day and the when I go to bed I almost unconsciously get up and go grab something to eat from the kitchen. I was wondering if maybe I could lose fat by switching what I snack on at night (wheat, bananas, protein yogurts) with tomatoes? I really need to keep calories low and that seems like the only fruit with no sugar.
>I am trying to lose fat and gain muscle
you can't do them at the same time.
I’m worried that I’m not letting myself rest enough, or that I’m not doing enough.
Right now I’m doing PPL, and I used to do 6 days with 1 day rest, now I’m doing 3 days with 4 days rest/cardio only
I’m not a total beginner but I wouldn’t call myself experienced. What do?
SS gay here, if i want to add in bicep curls and tricep extensions, do i do the curls on the day i do pullups and rows, or on the day i do dips and bench and vice versa with the extensions?
Your arms can easily recover in 48 hours, so there's no point only hitting bis/tris only 3 times a fortnight each. Add in a chest isolation on the pull-up/rows days, and a shoulder isolation on the dips/bench day as well, 3x10 on all 4 isolations with 1-1.5 minutes rest
>Add in a chest isolation
probably a good idea to try and build the mind muscle connection on my chest, i dont feel shit when i bench or dip even though pts at the gym tell me my form is good. also, is there any chance id be able to throw in an extra upper back/lat exercise on the dip day? thats the one part of my body i really wanna get going well early on
Is there anyone on youtube, insta whatever that tracked their successful journey from untrained/fat to ripped?
if im new to the gym and cant do a single pullup, what rep ranges do i use on the assissted pullup machine? do i do 3x5 and treat it like squats or other compounds by upping the weight each session, or do i go for higher reps?
Any thoughts on this test level for a 35 year old male? Wondering if I can get on TRT.
American anons;
How much money do I need to drop to get my T levels checked?
Also, I've been hearing a lot about T levels being a meme and ackchyually it's more dependant on your androgen receptors that use testosterone to give you gains. Is there a way to measure that?
I just got mine tested today and it was covered by my insurance apparently.
See
>stopped doing squats
>stopped doing deadlifts
>started to do more bench and OHP
>along with more arms and shoulders
>replaced leg day with cardio day and roooon
>getting leaner
>girls mirin' my arms more than when i was doing a balanced exercise routine
what a fricking joke, I'm never going to listen to this place
you probably just weren't getting enough volume before
why do i feel so tired when i don't eat any sugar
Could I realistically get a sub 19 min 5K/sub 40 min 10K while lifting 3-4x a week?
Also, what lifting routine is best to combine with running at that level?
>4 day Upper/Lower
>3 day full body
>hybrid 3 day Upper/Lower/full body
Or something else?
Last couple of weeks I've been training at the municipal stadium of my small city, in the oly weightlifting room since it's basically a free gym.
Today a huge dude walked by. He was an absolute spectacle. I don't think he was roiding since roiding is not a thing in my c**t, not to mention my small ass city. He was just one of those genetic freaks. He went on a squat rack and climbed his way to 170kg single front squat effortlessly just before I left. I don't know if he pushed for more weight.
Anyway thanks for reading my blog. Don't have any questions. Have a nice friday night
Is the tips from the Athlean-x guy legit?
Yes, though you have to sift through the "social media influencer" bullshit. Pretty much, 90+% of youtuber/instagram "information" is "here's my opinion, praise me for it" alongside less than 10% of actual science stuff
For those who have desk jobs, do you do any exercises on your break? I can obviously do lunges and squats, but what else can I do?
>hiveminded
I hate sitting so much.
what can be done for active rest?
Are front squats a good way to recover from a hip/glute injury? I've had issues with my hip for the last couple of months and think I'll have to switch out my squat and maybe deadlift for some time once I get better.
How exactly do you know if you're lifting the correct volume? The day after your muscles are still a little tired, but 2 days after feeling fine?
I started out this week at the gym and have been doing 3x15 of everything, light weight. I want to do fewer reps (5) and put more weight, is it too soon to think about this? Also, how do I know when to raise the weights? Should the last set be to failure?
>is it too soon to think about this?
Honestly now is a good time. It's always smart to start kinda on the lighter side in your first week or two, since you'll be hit with massive DOMS if you go hard and heavy right out the gate. If I have to take more than 1 week off in the gym I'll always come back doing way lighter weight the first couple of times, as well
>how do I know when to raise the weights?
When you can do all sets/reps. If I'm doing 3x8 and I can hit 9+ reps on the final set, the weight goes up. The weight should *always* go up if you can do all your sets/reps, unless the last rep of the last set is a major struggle that you juuuust barely are able to do.
>Should the last set be to failure?
Yes and no. There's so many conflicting studies out there about this. Depending on the lift, I'll either go to failure or 1 rep left in the tank.
Is it true that Kefir can cure lactose intolerance?
im 90kg at 193cms tall, how much protein do i need if i want to put on muscle? i see numbers like 200 thrown around for people much shorter than i am but barbend and other calculators say only 130 or so (i have been lifting for about 8 months)
how accurate are the strength level stats on www.strengthlevel.com vs real life?
Always take it with a grain of salt. They're guidelines, not facts
>We estimated that your one-rep max is 279.4 lb as you lifted 225 lb for 8 repetitions
Yeah I've tried benching 275 and I failed instantly.
I increased my cardio(roon) by 2x since new years. My lifting stats has gone DOWN since then. Is there a correlation or should I just suck it up and increase my lifting by 2folds as well?
are you eating more to compensate for the extra cardio?
are you placing your cardio sessions on the appropriate days and at the appropriate times so as to not interfere with your lifts?
That's absurd. Training for hypertrophy maximises hypertrophy. This also includes increases in strength, it just isn't the focus.
I think I fell for the abs are made in the kitchen meme bros. Should I train abs as a lanklet (6'1 159lbs)
its not really possible to overtrain your abs at that height if natty and training other things, so yes, you should train them
Yes, see above, get an ab wheel, I fell for the meme too and just looked like the average "skinny fat" African hunter in the midsection at my lowest weight, regained weight while working out abs and got to see insertions for the first time, it motivated me to never slump back out of it again, I just wish I hadn't fallen for the meme without training first in the first place.
Yeah I'm gonna get an ab wheel. Is that enough or should I also do shit like crunches at the gym
do crunches and leg raises
Uh look everyone is different, I never got results until I used an ab wheel, emphasis on I, because I used to do dragon flags, 3 sets, then leg raises, 5 sets, for reps, it was never hard in my opinion, and I never got any ab isolation or activation in turn until I got an ab wheel, even when I was raising my hips to try and "crunch" them as much as possible. So, do what works best for you. If you can feel ab activation during an exercise keep doing it, I couldn't and had to keep looking until I could.
Would fasting 24 hours be better to shit everything out before weighing myself ?
Does anyone have that "Uncomfortable? Good." meme picture
I need it for post workout laugh
wtf am I doing wrong?? I feel like I have a pretty good grasp on what I'm doing and with mealplanning and such as I've started going to the gym almost 5 months ago, but my results are not fricking visible at all. I mostly work out arms so I expect the gains to show there but I see practically nothing new. Is how much you sleep really as compelling of a factor as everyone says? cause that's honestly the only thing I can think of that is holding me back as I sleep either way too much or way too little. pic rel is current arms, they used to be slightly skinnier before but I still feel like they should be way more muscular.
Are you eating right? Are you gaining weight? Do you track your macros and calories?
I could be eating more protein but I really physically can’t, and yeah I went up from around 110 to now 116 but it really doesn't show at all.
But I've seen plenty of gym transformations also around 5 months that had a much more noticeable change than I have, and yes they were natty. I know genes and such come into play but I really feel like I'm missing something that's causing me to hardly get any gains. As for the comparison thing, I get what you mean but I have photos of before I ever started going to the gym and it really does look like I've barely done anything at all. This shit sucks.
>But I've seen plenty of gym transformations also around 5 months that had a much more noticeable change than I have
Never ever compare other people's highlights to your normal life. There are unlimited people out there that are able to spend 6 days/week in the gym with the perfect routine, with a perfect diet, and use perfect lighting/angles to look nice as hell. Like I said, if your weight is going up, and the weights your lifting are going up, then you're making progress. Just make sure your diet is good (not relying on shitty processed food/fast food and getting enough protein every day). If you'd like to share your routine you could get advice on that.
>and yes they were natty.
lol. lmao, even. I cannot stress enough how many hundreds, if not thousands, of people on social media I've seen claim natty, that clearly 100% are fricking not, over the last decade or so. Ever heard of Liver King? The best example we've had probably ever
>According to the private emails allegedly sent by Johnson, he was at one point spending at least $11,000 a month on vials of the human growth hormone Omnitrope. In his apology, Johnson said he is still using steroids
It will never not be funny. The gigantic amount of "I fricking told you so" to everyone believing his natty claims will fuel me for YEARS
>Is how much you sleep really as compelling of a factor as everyone says
More yes than no. If you're getting shitty ass sleep 5-6 hours a night and propping yourself up with energy drinks, then yes you'll make slower progress than someone getting 7-8 hours of sleep per night
>I've started going to the gym almost 5 months ago
homie I'm gonna be real honest, 5 months is not long enough. The theoretical max amount of muscle someone can put on per week is only .5 pounds, which after 5 months would be ~10.5 pounds. No one here is coming even close to that unless you're on gear. If your routine, effort, rest, diet are all good, then you need to give yourself like 10-12 months minimum to start seeing any progress. Also keep in mind you're checking every day, looking in the mirror every day, so you're not gonna have a "before and after" snapshot to compare anything. You could have small progress week in and week out, but not notice because your brain is just getting used to the very small changes in your body over time.
Is the weight your lifting going up? Is *your* weight going up? Then you're making progress.
Do you train hard? Do you get enough volume, rest, protein? Are you overly stressed? What's your routine?
You gained 6lbs in 5 months?
Look into grease the groove if you want to train something everyday.
What’s the deal with this machine? I feel it more in my glutes than my obliques
This is the most normie ass, cardio bunny, zoomer tier shit we have in my gym. I have never understood it and I never will.
>start lifting a month ago
>500cal surplus, properly counting everything, somehow didn’t gain a single kilo outside of water weight from the first couple days
>lifts going up regardless so i decide to live with it
>get a gastrointestinal infection for a couple days
>losing weight even though I’d been forcing the necessary calories down my throat the whole time
>planning on dragging myself into the gym today but i know im gonna have gone from king dyel to emperor dyel
fricking bullshit, gonna have lost a whole months worth of “progress” because of a silly little stomach bug
>the first couple days
why the frick are you checking so soon? I weigh myself like every 2-3 weeks. Why are you even caring about *any* progress after 2 days?? Natty progress takes like a full year, chill tf out
i meant that the only weight i had gained was water weight over the first 3 days of the surplus, in the month since then (weighing myself once a week) i gained 100 grams, despite fully taking any potential calories burnt during exercise into account. i lost 30kg doing cico but now its being fricky, which is confusing
1 month out of the rest of your life ok. stop your whining.
if im on ss, could i start doing dips/pullups every day? id like to start progressing towards being able to do bodyweight reps for both, but only doing them 3 times over 2 weeks each like the sticky recommends makes it hard to follow a progression program
should I go to the gym for the third time in 24hrs, given that I look like this(shit)?
I work from home and don't do any exercise. By sitting on my ass all day, I'm getting computer posture and feeling weak.
My goals are to strengthen my back, lose some weight and get more energy in general.
I don't care about bodybuilding, but it would be nice to become somewhat fit and agile, have a healthy posture and not die after walking a flight of stairs.
Do you think it would be better for me to go to the gym, or to start a bodyweight exercise routine at home? Any particular reasons to choose one over the other?
I've been going to gym for about a month now. I've been mostly focussing on basics
>Bench press
>Squats
>Deadlifts
Is there anything else that you would suggest me to start doing?
A lot of machines and other things at my gym and I'm just confused on what to do.
pull ups
Pull ups or lat pulldowns
Shoulder exercise
Some form of rows
what others said + face pulls
am i gaining anything by doing 5x5 instead of 3x5 as a beginner? im spending so long in the gym from rest time alone just doing compounds that i cant even be bothered to throw in some curls at the end of every session
The purpose is to solidify your form and build capacity. Why are you following SL/its iterations? What are your goals?
>sedentary my whole life, ended up a hamplanet because of it
>decide to lose weight, eat 750cal a day and run 5km 6 days a week
>drop 30kg in 6 months, become a disgustingly loose skinned skelly with zero strength whatsoever
>want to bodybuild and start filling my frame out, but im so weak that i refuse to do so until i can do 5 rep sets of at least one plate on all lifts (+ unassisted dips and pull-ups)
dont know shit about lifting outside of what IST has told me lol
Congratulations.
Do a beginner hypertrophy routine then. All will get you stronger and should use common barbell compound lifts.
Unless your test level baseline is low due to sleep, diet, stress, etc, no. Even then it's not worth the "boost".
Why would you take it? You can check yourself. Do you get light headed when standing up quickly? Does the back of your bottom eyelid look like it's lacking blood/not red?
Bullshit. How did you transition from FL to handstand?
>Do a beginner hypertrophy routine then
would the reddit ppl be good enough? part of the reason why i decided to stick to the strength program was because its a pain in the ass looking through the thousands of self-proclaimed "best beginner routines!" or "optimal lifting programs for beginners!", so its still a bit confusing
Im running a version of the reddit PPL. I switched all rep ranges to 8-12 and took out deadlifts from pull days. Its been pretty good to start with imo. Been on it for about 4 months now, might start to think about programming my own stuff soon tho.
SS if you want strength, anything else if you want hypertrophy.
Not front lever my bad. I don't know what's it called. Like this video..
https://www.youtube.com/shorts/TN2qV-UsFjA
>I don't know what's it called.
It's literally in the video name
What's the part inbetween the l sit and the handstand when you're just holding yourself up with your knees tucked...
How do i build muscle just below my pecs above my abs? Its just bone showing but I have pecs
Serrattus? Deep push ups.
Can I replace my pre workout powder with c4 energy drinks? Like the cans of c4. Do the cans give you a pump?
Maybe add some citrulline malate or eat raw garlic or something other that helps nitric oxide production for the pump.
Kinda related to the question but does anyone here know where to get powdered flavorings like they use in pre workouts?
Been wanting to mix up my own pre workout powder mix for a while now.
Currently doing Legs Push Pull Rest
How do people in here feel about doing Deadlifts on one leg day and then squats on the next leg day, as opposed to squats on leg day and deadlifts on pull day. This way I don't have to deadlift and squat two days apart from each other. I am starting to feel more reset between my squats and deadlifts is necessary.
Is 2200 cals on a cut good for me? I’m 5’9 160. I do 3 days lifting 3 days BJJ and then trying to do a 7th day of either each week. I do the TDEE calculators but the medium activity option seems too low and the high activity seems too high in terms of cals suggested. 2200 is about in the middle.
Only way to truly know is for you to keep a close eye on the scale and log everything down.
You might want to drop the calories more than you think and if your performance drops too much increase them. I wouldnt personally count lifting as something that burns calories, dunno how hard you go during BJJ days.
I dont know how to ask this without sounding moronic, but do any euros here have experience buying 28mm weight plates from decathlon? Mainly if they would fit a standard sized 30mm dumbbell bar? When measuring my bar its definitely actually 1-2mm less than 30, but do the weights themselves have some wiggle room or are they exactly 28mm?
what can replace lifting weights? i dont have money for gym or buying dumbbells, but still wanna get into
How "poor" are we gonna go? I used to fill my backpack with tons of textbooks/heavy shit and grab it by the strap at the top and do curls/rows/bench by laying down on my bed
Is it normal for my legs to shake uncomtrollably after stretching?
I did some really hard splits stretches (half-splits and frogs) and now my legs won't stop shaking if I bend my knees or move my legs apart.
Only way to stop it is to keep them stock straight, knees together.
I've resorted to barbell holds to get my grip strength up for diddlies. Does it matter whether I hold them in front of me or behind my back?
>sauna suit
>high altitude training mask
>weighted vest
are these memes? I want to get more out of my cardio and I have at least 95lbs left to lose. Already lifting and eating better.
Vests can be okay for workouts, but the other two are stupid as frick.
>sauna suit
You lose more water weight for the next couple of hours and then.........................immediately gain it all back when you drink water cuz guess what???? If you don't drink water you become dehydrated.
>high altitude training mask
Restricting your breathing during a workout is **dangerous**. Trying to sleep with one on is even more so. And the """"benefits"""" go away the literal second you take off the mask because now your body is getting all the air it needs
>weighted vest
Can be decent for body weight stuff but don't ever wear one in normal, everyday life. Will wreck your hips/knees/ankles. And NEVER wear one while running/cardio, stick with calisthenics
Worth reading?
I couldn't get stall mats without driving miles so I got some rubber tiles for cheap on marketplace. About to build (all pieces not in the photo)
Question: should I get gorilla tape for the seams of the tiles? I'm sure they're not gonna move when the shit is built on it, but I'm sure that would help.
Follow-up question: should I put a rug/carpet over/under the rubber? I feel like it may help the movement if there was an area rug underneath.
Helps a bit if I actually upload the photo.
Neat! I dunno how to answer your questions I just wanna say make sure you're using safeties and never drop the weight on the floor or else you'll obliterate those tiles
The tiles are pretty thigg and I'm definitely going to use safeties, the rack has some, I can't think of any situation where you wouldn't ever use them, there's no benefit to go without them. Also if I do diddlies I have other tiles that I can stack up to make a little platform.
>I can't think of any situation where you wouldn't ever use them
Deadlifts, mostly. Also uh your rubber tiles are right against the wall so make sure your rack isn't *also* against the wall or else you'll suffer the same fate as pic rel
ah yeah I intended for the rack to be in the center part of it, I can always move the tiles over a bit, I'm just trying to find the best configuration atm. The problem I have really is the ceiling fan, it hangs a bit low so I want to be on the other side of it (diagonal roof) to avoid it when I OHP. I am also DYEL right now so I might get a pair of dumbbells to supplement.
Bit unsure what routine I should be aiming for next, ideally one that's more hypertrophy based.
Did SL for a while and then recently finished 12 weeks of GCZL.
5'8, 173lbs, 20-25% body fat.
Trying to cut down fat before starting a sensible bulk.
Lifts are stalling now probably due to lower calories.
Deadlift 125kg
Squat 100kg
Bench 70kg
Any advice really appreciated.
Are gains lost, or delayed? Lets say I have a poor nights sleep after training, or I eat like shit; will my gains from that session be lost, or will they be delayed until I can sleep/eat properly?
Will I kill myself from over exertion if I do cardio in the morning, go to work, then do powerlifting in the evening?
are those cheap online testosterone test kits worth it? are they accurate/reliable? i don't really have any obvious issues but i'd still like to check mine just out of curiosity if nothing else.
Im 300lbs at 5’11 last max out was two years ago but had a SBD of 405/285/475lbs. Been still lifting while fat. If I go on a serious cut can I still put on muscle if I hit 180-200g of protein a day? Want to hit 220lbs bad and just turn myself into a giant gay bear
You don't need to eat that much protein, you only need about 0.82g/lb of lean mass. Assuming that your lean mass is around 140-150 you're about 50% bodyfat, and you'll only need around 110-130g of protein. Anything else won't get used by your body. Just focus on not becoming obese.
If you aren't recovering and aren't eating enough, you could very easily suffer fatigue.
what would happen if i started taking iron supplements without getting my levels checked?
you'll get really heavy and you won't be able to float in water anymore
How hard is it to cut to the point of losing stomach fat? I’m about 4 months in and I’ve lost a lot of fat basically everywhere else but my lower stomach still holds fat and always has throughout my life. Now it’s getting to the point that I’m looking smaller and feeling a lot weaker. I’m considering starting to bulk again and trying to get the stomach fat next time because I think I’m going to lose way too much muscle to get there.
it varies from person to person. just gotta keep going until it's gone.
>trying to get the stomach fat next time
in general, i'd recommend against this. it's demoralising and it makes it harder to keep going consistently if you're carrying too much fat to look decent.
you're at a point now where you'll build muscle and strength relatively quickly. you've got to cross the bridge at some point, so why not do it now while you're in a position to most effectively bounce back in terms of strength?
Does anyone have a mega or other link for an archive of all of the Zyzz content? Videos, pictures, etc
Yo! I need a quick response.
When eating chicken wings, do you subtract the weight of the bones, or do you take it that the bones do not effect the weight and thus caloric content of the chicken wings in question?
I didn't make them myself btw but I have calories per 4 ounces for them.
I just did L sit to front lever to handstand all without touching floor. I never tried before but it was surprisingly easily.. is this hard or no? I am feeling pretty proud
is mustard IST?
what do you eat during lent if you give up meat?
anyone know the average weight of a raw boneless skinless chicken breast? i'm in america if that helps
i might go to the store just to check this. usually get them on sale at food lion or some other grocery store
>take cialis as pre
>no extraordinary pump
>no veins even tho I have a visible abs
>can't stop having erections
What I did wrong? What should I've expected with cialis?
What is important when I go for the first time to a martial arts gym? I am socially moronic, so I am worrying I mess up.
Ask the instructor this exact question. Ask ahead of time if need be.
What martial art? It's not a big deal at all. It's quite nice actually. Everyone so friendly. I try out of new gyms all the time. I do No Gi BJJ so you just call up or text the gym and say you would like to try out a class and they will ask you what your experience is and what time do you want to come in... For No Gi BJJ I just wear shorts and a t shirt. You walk in 15 minutes early.. Sign a waiver and they will tell you to sit on a bench until class starts and then you will just join the warm ups. Usually most of the guys will shake your head and introduce themselves maybe some light conversation... also bring sandals and don't walk on the dirty floor without put your sandals back on
I'm socially moronic. I managed to train just fine by intentionally speaking very little. People knew me as the polite quiet guy who showed up, trained, and left. I wasn't there to joke around or flirt or make friends--just to train.
Also take a shower and put on clean clothes before you go. If you're a disgusting person, up your definition of clean.
This September, I’m very lucky to have a 5 week sabbatical from work.
Currently I’m on a PPL routine. I plan on traveling Europe (Greece, Italy, Portugal, Prague, Stockholm). Are hotel gyms good enough to stay in shape? I was hoping to stay mostly in hostels to save money. Will a good resistance band set be enough to prevent loss of muscle as well as give me a good pump for the beach?
Basically: how to travel as a gym autist.
If I nut after using a bathmate will I lose all my gains?
is it normal to gain weight during recomp as a skinnyfat? i gained ~6kg/13lbs in 2 months
No. Also that's a fricking truckload of weight, more than you gain during a proper bulk. You fricked up your diet, massively
mass-replygay giving away his worthless 2cents again
KYS
What causes pain in the mid to upper back when performing overhead press?
bad form
How far back should or can you bend before it becomes detrimental? I've been following the advice of chest to the sky when performing the OHP.
There's way too many schools of thought and way too many people stuck in the past. My torso remains as vertical as possible, I have zero lean-back in OHP because leaning back is how I hurt *my* upper back
Zero lean-back? That Is phenomenal. How do you completely eliminate it? Do you still treat the movement as a major compound lift? How much weight did you find your OHP had to be reduced by to perform it in this way?
>How do you completely eliminate it?
I don't lift heavy. I went from 3x5 to 3x12, doing much much lighter weight. The only amount of leaning back I have in my OHP is enough to not hit my chin when raising the bar.
>How much weight did you find your OHP had to be reduced by to perform it in this way?
I went from 145 down to 90lbs. Doing 90lbs for 12 reps takes a lot more outta me than doing 145 for 5 reps, it's actually crazy
I really rate what you are saying! I will give it a go. I was really hoping to hit 1pl8 OHP in the next few months but given I've got this pain already and am only at 50kg OHP for a one rep max, I'd rather save my back, and give this a shot.
Have you incorporated any new lifts to train your back to strengthen it against future tweaks?
Do you do any exercises supplementary to the OHP?
>Have you incorporated any new lifts to train your back to strengthen it against future tweaks?
Honestly nah, just the same as usual. I've started doing these, but with a slightly more horizontal ending position. I feel it in the shoulders/upper back.
>Do you do any exercises supplementary to the OHP?
Just cable lateral raises. I used to do dumbbell OHP but it got way too annoying getting into position (power cleaning heavy dumbbells to get into position sucks) and it just felt like I was doing regular OHP again and doing the same lift twice a night started getting really boring
Ah, I only have access to dumbbells and barbells. If ever I join a gym, I'll definitely make use of those. Thank you, mate.
The only door frame in my 120 year old house that can support my weight is 57" wide, 8 1/8" thick. I am having difficulty finding a door frame pull up bar that reach that far or handle that girth. Anybody know of any?
Anyone here do sprinting as part of their routine? Kept seeing all these broscience-esque videos about how sprinting makes you jacked and lean and increase your test and shit.
Tried it out tonight just running around a track a bit and it actually felt pretty good, just like 30 minutes felt equivalent to doing an hour long slow jog
Was wondering about an actual routine and shit since tonight I was just doing like 100 meters and then resting for a bit
>Kept seeing all these broscience-esque videos about how sprinting makes you jacked and lean and increase your test and shit.
And you're right, it's broscience. Sprinting does none of that.
>Was wondering about an actual routine and shit since tonight I was just doing like 100 meters and then resting for a bit
The only two that I know of are "sprint the straights, walk the curves" and "sprint 100m, do pushups/whatever, repeat"
Is grip strength like other muscles where I rest it 72 hr before hitting?
Was doing heavy focus on it yesterday hands feel fine and wanted to know more about progressing it
what exercises are you doing for it, m8?
i have read a good bit about grip training and what people do for it.
there's about as many different theories about what to do as there are people that do it.
limiting it to one to two sessions per week is something most people seem to agree on.
Frick yeah fill me in
I've only started taking lifting serious since Dec but I have some muscle from being an electrical apprentice
I did my first farmers walk yesterday really felt it friend suggested kettlebells
Managing 25 second grip hangs as well as 25 kg dumbell shoulder shrugs
How do I do post-workout recovery?
I can only lift twice a week, on Saturdays and Sundays. I'm wrecked on Sunday mornings and don't get a good session in.
Thoughts? Feelings?
Frick captcha
been lifting for a month and somehow never looked up at the mirror in front of me when doing barbell rows, but i noticed that my sides are different levels of strength. my left arm kind of drifts away from my torso, so the bar ends up being tilted during the lift. do i switch to unilateral work now even though im an SSgay, or do i suck it up and focus on trying to force it into the right movement on the barbell
I'd just try to do it evenly with a barbell.
Have you checked to make sure your anatomy is symmetrical to begin with?
no, im terrified of a finding out that my physique is even weirder than i already think it is, but without any stripping im pretty sure that my left arm is slightly longer, and my right trap is a tiny bit more developed (dyel so its just an assumption)
DOES VIAGRA GIVE A BETTER PUMP IN THE GYM ? just curious what people experience
What ingredients make a good pre workout? I go to gym and night, is it possible to have a good pre workout without stims?
I need a quick run down on hip adductor and abductor machines aka good girl bad girls, what does each one do? should I only do 1 or both? and how do i target pic rel area? thanks
guys what do u call the exercise where you roll up the plate or whatever attached by a string to a tube
wrist roller
makes sense, thanks
What are some good exercises/movements to help fix rib flare? After losing a lot of weigth it has become quite obvious that my left side sticks out quite a bit.
Training to failure or doing something easy like SS 5X5?
Will the 8 hour arms give more gains?
day A
>squats 3x5
>leg extension 3x8-12
>bench press 3x5
>chest flyes 3x8-12
>seated cable rows 3x6-10
day B
>deadlift 1x5
>leg curls 3x8-12
>ohp 3x5
>lat raises 3x8-12
>barbell rows 3x6-10
both days
>dip progression (4x10 banded, 3x8 eccentrics)
>pullup progression (4x10 banded, 3x8 scapula)
>ez bar skullcrusher and curl superset 3x8-12
AxBxAxx BxAxBxx etc etc
how moronic is it? considered scrapping the seated rows, flys, and lat raises and just doing barbell rows on day A, but ohp is my slowest lift by far, and i have some difficulties getting proper chest activation on dips and bench regardless of how many form cues i try, so yeah
Had high bf what I read said I can body recomp
I've been lifting for hypertrophy for two months as a beginner eating maintence and doing cardio
Kinda stagnant on my weight
My lifts have increased sure but cant really tell ive grown muscle
Is this weight muscle tbh?
Uwu
>My lifts have increased sure
I think that is all you need to know.
You're not losing fat, though? It might be time to just do a traditional cut.
I think I am i'm not 100%
These are a month apart and a 200 gram weight loss
Please rate my routine. Lifting/gym is my favorite hobby and I've been at it (after a long break) for nearly 8 weeks on this routine, it feels really good, get a great pump and have been noticing some good gains and progress both aesthetically and in adding weight to the bar. The only part I am slightly concerned about is training legs & shoulders on the same day. What do you think anons?
Why are mass repliers always the worst posters in these threads?
gimme a program for building strength. I bulked too hard and I want to get some use out of it before cutting.
stats:
height: 187cm
weight: 110kg
maxes:
130kg bench
80kg ohp x2
180kg deadlift x2
125kg squat x3
x10 bw pull ups
x10 ring dips
used to lift more but made a long hiatus. My squat always sucked, recently found out it was due to flat feet and elevating my heel seems to have remedied difficulty squatting.
Quick question, I am sick, was gonna do some light cardio but last night had a mild fever, should I still go?
Have been sick since Thursday but when I thought I was getting better that shit happens. Is is fine if I just do like 30 minutes of walking?
I always hear conflicting things on this, some people say a bit of exercise makes them feel better, others say its best to let the body rest as much as possible and recover faster.
I think you shouldn't but people here would tell you to jump in boiling lava instead of missing a day
Does low volume training is better for natties?
Any workouts to focus on building explosiveness/rate of force development?
Olympic lifts are about generating explosive force
Which is better for growing a back - pull ups or chin ups?
>do ss and keep up with my 5ks on days off
>2 weeks my left knee feels a lot of pain, and right quad is strained
>wear a knee brace and skip squatting for a day (and the 2 runs sandwiching it)
>knee is good to go but quad is still sore, figure it'll heal while i lift
>the aching disappears 5 mins into every run/after 2 warmup sets, but its still prevalent in the evenings because i work out in the mornings
>continue squatting and running, quad is still aching but lifts are going up and so is my pace
>decide to skip tuesdays run because ill be attempting 1pl8 on squats on wednesdays (yes i know im a gigadyel)
>squats go well, quad feels similar soreness the day after
>suddenly get gastroenteritis, decide to use it to give my quad some more recovery
>dont run on thursday or today, but i went to the gym yesterday and just didnt squat
>still aches occasionally and im back in the gym tomorrow
how the frick do i gauge if this thing is recovered or not?. i dont want to skip anymore exercise, and my chimp brain is telling me that i should be fine going back to the LRLRLRx routine now, but i dont want to be the first guy to make it to snap city squatting a single plate when im only a month and a bit into lifting
Do you stretch and foam roll? It helps a lot in my opinion. I do it every day and only after a workout.
If you're only a month in from never exercising before, doms will hit you hard but it doesn't mean you haven't recovered. If the soreness happens mostly when you move like sitting down/getting up or going up/down stairs then you're fine. If you wake up and it hurts, you're fricked
>If the soreness happens mostly when you move like sitting down/getting up or going up/down stairs then you're fine
yeah its mostly from movement, but when i sit down and raise my leg off the ground, i can feel it too
>never exercising before
id been running 5/6 times a week for about half a year up until i started lifting, and i make sure to do plenty of warmup sets to avoid fricking myself while actually lifting
>Do you stretch and foam roll?
no, but ill check it out now. my gym also has those massage gun things next to their foam rollers, so i might try them out too
Well, when you lift your leg off the ground you are using muscles. I'm mostly saying if it hurts while you're relaxed and immobile, then it's probably something bad
Is chicken skin still actually bad for you? Asking since every other nutrition lesson le science taught us at the time (pyramid, cholesterol, etc) turned out to be false
>still
Never was where the frick are you dumbasses getting this shit???
Chicken skin being full of evils that give you heart attacks was as big a truism as the good pyramid
Would like some opinions on changing gyms. Moved across town, I currently have a Gold's Gym membership for $30 a month. My new house has a local chain almost RIGHT next to it, like I could walk there and be there in a few minutes, but it's $60 a month. There is also a Gold's Gym that will be a 9 minute drive from my new house (my current drive is 6 minutes). Assuming my current Gold's price carries over, should I stick with the Gold's but for a slightly longer drive? Amenities are basically the same, local chain gym does have a hot tub though.
You basically have to think "how much more gas would I use driving every day to the gym, and is that total amount more than $30 every month?" and then add the cost of time on top of that.
Yeah I also work from home so I mean it doesn't really kill me to get out a bit, nor would I be using much extra gas
It'd be purely a question of math, for me. The hot tub *is* nice, though. I've been spending 20bux/month for the last ~6 years on a local gym so I would never touch a 60/month gym
Are there factors determining recover from muscular fatigue besides sleep and protein intake?
I've been on a cut and I am really suffering from fatigue. It takes me almost 4 days to recover from a 10 mile run, which really impacts my training.
I assume it is because I am not getting enough sleep and protein, but are there other things I can fix?
>running 10 fricking miles while cutting
jfc anon...
I used to run 4-5 miles back in the day at maintenance/slightly above. I would probably kill myself if I had to run 10 miles while cutting