two part question, can you "grease the groove" with pullups everyday? and is there a any routine that you can do everyday without changing what exercises you do each day (for example, pullups, core exercises, calf raises and forearm exercises can all be done every day without hindering recovery)
>any routine
really? even proper lifts like dls and bench? would you actually gain muscle doing that? and how would you go about making a routine like that, just add everything im already doing in one day and do max 3 sets per muscle group?
Yeah, any. You might have to do 50% of your 1rm for 8 reps if that's all you can recover from. >would you actually gain muscle doing that?
Minimal and slowly. >3 sets
The sets are determined by your ability to recover, you can't just guess a number. You'll have to test it out by starting really low at week 1 then upping it until you find the sweet spot.
>Minimal and slowly
slower than a normal routine?
this was more hypothetical btw, i was mainly looking for the pullup question. actually, if i do a normal routine with rest days etc but do ~10 pullups every ~2 hours everyday will it hinder my normal routine progress?
Of course it would be slower, it's low intensity and spread thin volume.
GTG is meant for skills and pull ups have a skill component so you'll get the benefit of it. But if you're doing 10 pull ups in a row you've already got all the skill component needed for the pull ups and should focus on intensity.
GTG is meant to be done at a low intensity, something like 50% of your 1rm.
What is your goal with pull ups anyway?
4 weeks ago
Anonymous
>it would be slower
makes sense
i think i missunderstood gtg then, ive been doing as much as i can every hour or so with pushups (i got to 250 incline fingertip pushups in about 5 months doing that) so i think my method at works at least somewhat
pullup goal is to basically get a muscular looking back. the plan was when i can do 5 sets of 20 with no problems to start adding weight. its my favorite back exercise
4 weeks ago
Anonymous
You can use it for conditioning too, same principle of low intensity and high frequency.
It took me several years to get to 18 n.chin ups(dead hang) even though I could do +50kg for 1 and a OACU. You should start adding weight from now if you want a bigger back.
Pull ups 2x6-10 +5kg, 1xF
Horizontal row 3x8-12
Shrugs 3x12-15
4 weeks ago
Anonymous
>Horizontal row
are these real? >Shrugs
and do these hit the back?
4 weeks ago
Anonymous
What do you mean? Just pick your favourite horizontal row.
Yeah, the upper traps. Makes you look thicker and builds your yoke.
4 weeks ago
Anonymous
>horizontal row >any
ok i googled it and saw picrel. ill just do bent over rows i think
so to summarise this all, one set routine every day isnt good, you can do pullups every day and that i should do them weighted now, i should also shrugs, and to keep doing bent over rows?
4 weeks ago
Anonymous
You can do them everyday at a lower intensity but I don't think you'll get a big back that far from failure.
Try this twice a 2-3 times a week and you'll see back growth and your pull up numbers increase.
Weighted pull ups 2x6-10, unweighted pull ups 1xF
Something that gives your back a rest goes here, eg. dips.
Horizontal row 3x8-12
Something that gives your back a rest goes here, eg. incline bench press.
Shrugs 3x12-15 to lateral raise
Bis and tri isolations super set here.
4 weeks ago
Anonymous
>Horizontal row
what do you mean? can you send a photo? is that just any row variation including bent over ones?
and yeah, routine looks good. ill do dips first like you suggested and then pullovers i think.
4 weeks ago
Anonymous
It's any row where your elbows move behind you like a t-bar row, barbell row, cable row, machine row, inverted row, Pendlay row, Kroc row.
Pullovers are great. It'll be a lot of lat volume but it can't hurt.
nerve doc says I need to expend 5/10k kcal a week doing sportsso that I stop being an adhd zoomtard ("myelinize")
what's the most effective way of expending calories in the shortest time?
I already know that cardio does jack shit, and one of the 15-20 kilometer hikes I do 2-3 times a month only does around 2k
I have a limited homegym setup and do martial arts two times a week
pls adviZe
Thats a lot of calories, the most "efficient" is to do jumprope for tenminutes to burn 200 calories. Skipping is pretty much the most efficient but its hard to realy do for 50 minutes a day.
First thing in the morning or before a lift as cardio you should try it just to get in the zone, theres a reason boxers did it.
Why not
Because youre in a calorie deficit anon, the protein will only really be maintaining your muscle mass at best. If you fraud youll still gain muscle though.
Either way you probably have way less muscle than you think if youre 35% bf
what can i take for better blood flow/circulation? my feet are always cold.
already eating cayenne, taking caffeine.
Any nitric comppound like lcarnitine, argenine, then also salts help with bloodflow too anon.
>been awake for over 24 hours >start feeling really cold
Dyng?
Eat something anon, thermic effect of food will warm you up.
I live in Japan so I just buy a low calorie electrolyte powder that I mix with water, it has Magnesium, Potassium, etc. all mixed in.
Citrulline also works perfectly well, many nitric compounds are used to treat erectile dysfunction which is oftentimes caused by poor bloodflow to the extremities so its highly effective.
35% bf anon here, probably like 40% bc honestly. Last time I maxed out two years ago I had an SBD of 435/285/485lbs so not jacked by any means but still strongish. My lifts are still going up at the gym and I am obviously dropping weight. Who knew cutting alcohol and going on such a deficit would help
Wow so I bench the same as you but I weigh 175lbs at like 16% bf. Keep up the good work either way, Im slimmer so I can get better form on bench luckily.
Wife wants to work out to support her volleyball playing. I want her ass to be like it was when we first started dating
Does someone have those starting ass workouts?
Bret Contreras has all the ass research in the world. I believe his last book is glute lab. He mainly uses hip thrusts for ass. While it may work well, I think Romanian DL and things like split squats also have a fair share of the clout.
Curlbros have you ever had any issues with preacher curls? Not necessarily a tear just getting spooked while doing them. I'd like to start adding them to my routine but the bicep tear vids got me scared. Are machine ones are safer?
pecs, tris benefits from pushing movements
lats and bis, from pulling
when you do back work, indirectly works biceps, better putting them together
however, as antagonists, you can superset them, but too me was too exhausting. try and see what works best for you.
Ive been thinking of adding a seperate day just to hit my arms, biceps which ar lacking.
My plan is to:
Chinups > ez curls > dips > ???
what excercise would you slot in as 4th ?
My tris are hit hard already in my main A and B workouts, ohp, bench, db incline, tri pulldowns and also dips on day B. I add dips again to this one to give a bit of a rest time for biceps after ez curls and just to progress my dips faster.
I posted here last week, I'm the guy who hates benching. Starting from next week I've added db flyes as you gentlemen recommended. In the meantime, I've found out benching with a Swiss bar (neutral grip) feels absolutely amazing, probably because keeping my elbows closer engages my lats better or something so I won't use a normal barbell for a while. Just wanted to say thanks and drop a lil update
[...]
It's not complicated, just use a double progression. What are you stuck at?
[...]
A banana and a few nuts. No.
Before lifting, i could get 3~4 reps in, now that i started Stronglifts 5x5, i can barely reach a half rep. Shoulders just lock me in the resting position.
I've been lifting for 2 years doing random shit, would you recommend Stronglifts? My stats: 2pl8 squat, 3.5pl8 deadlift, 1pl8 OHP, not even 1 pl8 bench
You have the weirdest stats ever anon. There's got to be some form issues for you to have a pl8 OHP and not at least a 80kg bench press.
Same with the squat and DL conversion, try moving to lowbar squat.
How much would a man have to lift for 45 lbs to feel just like 5 lbs when carrying something of that weight? I had to carry some jugs that weighed 11 lbs each,so 44 lbs in each hand for around 70 meters and by the end of it my biceps and forearms felt stretched and so were my traps and shoulders,I can deadlift over 400 lbs,curl 155 and press 185,maybe it was just because I had to raise my shoulders a bit to prevent the bottles from bouncing on my legs while I walk.
35% BF, lifting for five years so semi strong. If I cut on a 1k calorie deficit can I still build muscle if I eat like 220g of protein? Lifts are still going up
my chest/shoulders are weak as FRICK. like, woman weak. 100 lb bench 4 x 8, 25 lb shoulder press 3 x 8.
Is it ridiculous to start adding bench press, dips, shoulder press and lateral cable flies to one of my leg days so I can hit these twice a week? im currently on a push/leg1(glutes calves cardio abs forearms)/pull/leg2(quads cardio abs forearms)
for sure if that's what you're weakest with and want to improve that, defs be working that shit at least twice a week if you can spare the time
for strength gainz maybe do sets of 5x5, and each session or week add a tiny but of weight, like 5lbs or whatever, you want to be progressively overloading
there's plenty of online resources to tell you what exercises to do for chest/shoulders but the tldr/w is you wanna pick a couple chest exercises that hit the mid chest and the upper chest, and you should do a shoulder exercise that targets the front delts and something that'll hit the side/rear delts
something like
barbell chest press + incline chest press (or switch it up with dumbbell incline press to promote more stabiliser activation)
overhead press + lateral raises + face pulls
will add though if you're struggling with the weight for shoulders don't be afraid to drop the weight and up the reps, you don't wanna frick your shoulders up, switch it up to something like 3x15-25
I see a lot of youtube "coaches" talk about doing compounds and using free weights because they're so effective
but then at those mega gyms you see literally all the gym bros hovering around those plate loaded machines that do arms or chest or I don't even know because i've never been able to use them and i'm not very strong yet, and meanwhile you see the racks, and the benches ,and squat racks and whatnot all empty
free weights makes you follow your natural path for the lift also recruit more stabilizer muscles, they are indeed effective for the amount of muscles involved for said lift
machines have a fixed path, with a certain adjustment level that fits most, and target specific muscles.
if your objective is increasing your bench 1RM, free weights, low reps are better because of movement nature, plus specificity is king.
if your objective is hypertrophy, machines will help in higher rep ranges and max rpe, limiting fatigue, targeting specific muscles and more safe than, for example, benching without spotter/rack.
ideally you'll want to include both in the long run, but listen to your body because eventually you might feel better with one or both.
I see a lot of youtube "coaches" talk about doing compounds and using free weights because they're so effective
but then at those mega gyms you see literally all the gym bros hovering around those plate loaded machines that do arms or chest or I don't even know because i've never been able to use them and i'm not very strong yet, and meanwhile you see the racks, and the benches ,and squat racks and whatnot all empty
I've got a stupid dilemma because gyms in japan are dogshit. I have a choice of two gyms near me. One is basically a room with a selection of free weights. The other is a couple treadmills and some weight machines, no freeweights. Which one should I pick?
I'm 5'3 f 65kg bf%37 tdee1300. I don't know whether to prioritise losing weight and reducing bf or lifting and raising tdee basically
>I don't know whether to prioritise losing weight and reducing bf or lifting and raising tdee basically
do both?
maybe if you have the space buy some adjustable dumbbells (there's a lot that you can do with them) and do workouts at home, and do your own cardio at home either walking/running or riding a bike if you have one?
I do have the space now, but I'm in the middle of job hunting. Worst case scenario I might have to move into one of those tiny tokyo apartments so I'm hesitant at the moment to buy too much stuff. Definitely a plan when my job shit is sorted though.
I kinda gotta pick between one of these two gyms for the meantime. I walk about 8000steps a day but...its not enough
>Is lifting even worth it for women?
yes. worth it for every single person on the planet.
Can I ask why? Sorry, I'm not trying to be confrontational about it, I'm just curious why you think so. I do it because I feel like I have to, but I don't really get much from it other than a bit of nausea and the need to take a nap afterwards
i've started doing stronglifts the last few weeks and i'm very much a beginner, my stats are;
bench 55kg
row 40kg
OHP 32.5kg
squat 45kg (my squat is low because I have shitty knees, I for sure feel like I can do more but i'm taking it slow and steady to care for my knees)
deadlift 65kg (similar to above)
i'm also doing the extra accessories for chest dip, pull up, bicep curl & tricep extension
i know i'm not close to any advanced stuff but i'm just wondering what kind of lift numbers should I be aiming at for the "next level" or is it more of a plateau thing and everyone is different?
also is it worth adding extra shoulder exercises at the moment or should I wait until i'm a lot stronger?
Everyone is different! Keep working out and concentrate on perfect form which will help avoid injuries. Eventually you will feel you’ve reached a point where you want to move on feom SL. I do SL as well but had to restart after surgery.
How do I calculate my tdee if each day varies in how much I do? My job is fairly inconsistent in how much I might do each day. Does using fitbit's calorie tracker work well enough? I hear it has a fairly large margin error.
Well I know how to calc the basic tdee I was just wondering if I should change the day to day budget based on if I did more or less but it sounds like I should just focus on an average. Thanks.
first you get your estimate, then you'll focus on the average (weekly, ideal), so it won't matter if you get more activity in one day vs another
Well I know how to calc the basic tdee I was just wondering if I should change the day to day budget based on if I did more or less but it sounds like I should just focus on an average. Thanks.
no. average is fine. adjust week by week as needed.
for the guys who understand, and not the ones who do it as easy as they breathe:
how do you eat more? there absolutely must be a sustainable method
if you want to eat more calories:
choose less satiating food: a pound of ice cream can be eaten faster than a pound of raw spinach
less chewing, more drinking: smoothies, juices, etc
use higher caloric versions: skim milk < whole milk < chocolate whole milk
What should I break a fast with that won’t sit heavy in my guts?
trial and error, each body is different.
"hospital" food (bland, overcooked, etc) is usually easier to digest for most: oatmeal with a protein source of your choice, for example.
is it possible to be a complete beginner and train only for hypertrophy to increase muscle size as much as possible and yet still be super weak?
and is the opposite true, that you can train just for strength whilst putting on minimal muscle mass?
If you're a beginner, you'll get results from anything.
If your bench 1RM is less than 135 and you switch to isolations/high reps your total chest work per week will be much less than if your 1RM is 315, and total work increase correlates with bigger hypertrophy stimulus.
Does it mean that you must do starting strength until 315 for years? No, but as you're hitting plateau after plateau on strength, and your objective is size, you could consider switching to a more bodybuilding focused program.
Start by increasing stomach volume with shit like water and salad, so your body gets used to high volume food. Add in some sugary shit here and there to spike your hunger, and follow up with decent food. Keep going with this pattern until you can sustainably eat enough decent food in a day to maintain or gain without much trouble, and then add more calorie dense food like fatty meats, dairy, and so forth. If you track your intake, you'll see more specifically what works for you, but in general, this should get you eating more easily (in the span of a month or so). >t. former fatass
>fasting
Let me get my soapbox out. Fasting is shitty for most people because >leads to large amounts of muscle loss >doesn't teach dietary control and most fatties regain all their weight afterwards
Man the last 2 days ive been a bit depressive
My cut started about 2 weeks ago, ive checked my calories at 1800, i count what i eat and i eat a lot of fats too but.... would taking fishoil help a bit?
Vitamin D is water soluble and the upper limit for side effects, let alone possible damage, is sky high. There’s really no harm in taking it year round, and especially during winter season. It makes a huge difference.
I can’t seem to lose weight. I was bulking for a couple months and started a 500 calorie deficit about 10-14 days ago. I’m pretty sure I’m below my TDEE, but for some reason I’ve stayed the same weight.
Is it just too soon to be seeing progress?
When do you weigh yourself? Try weighing yourself faster, after having taken a good shit in the morning, and having cut yourself off from eating at around 7pm the night before. It’s very possible you’re losing weight but not easily seeing it because it’s all sitting in your bowels.
Lads I need some help with a stretching routine to go alongside my lifting. What kind of stretches should i be incorporating? When should I stretch? Before/after workout or morning/evening. Goals in general are to improve my flexibility and general health, also could do with improving my arch when i bench
You eat to keep your weight stable and cross your fingers your body fat turns into muscle mass.
Possible? Yes
Fast? Efficient? Depends. Try it. When you become tired of spinning your wheels, go back to bulk/cut cycles.
Lads I need some help with a stretching routine to go alongside my lifting. What kind of stretches should i be incorporating? When should I stretch? Before/after workout or morning/evening. Goals in general are to improve my flexibility and general health, also could do with improving my arch when i bench
Be careful with stretching. Dynamic is better than static and after lifting or on rest days with previous warm up. Look up Limber 11.
>asked this the other day at /fat/ but did get any replies
long story short can you damage your meniscus + cartilage + acl tendon on only one leg from doing entry level baby weights ATG squats only for 4 months like the doctor and MRI says >OR
I was walking + sprinting for 6 months prior to those squats and along with the squats I exercised for 5-6 days a week for 10 months so it's just ITB syndrome from overused legs on my weaker leg with limited exercise choices like the physical therapist says
I am getting close to 30 (ok just 27) and I have been a couch potato all my life so he says entry level meniscus and cartilage damage could be genetic at 30s plus I work at a shitty retail job with lots of walking + standing and lifting boxes
I have been doing PT for the last month now and my range of motion is almost perfect but my balance is still bad and I still can't sprint or even attempt to squat just the bar out of fear and I constantly hear clicking noises when I bend the knee and feel something moving while going up the stairs at every single step.
Sorry for the wall of text but I don't know how I can explain in a shorter manner without details.
also I was fat for 3 years and skinnyfat after my teens if that makes a difference but now I have achieved skeleton mode for the last year
Clicking doesn't matter and it's probably the sprints more than the squats that frick up your knee anon.
Add some collagen into your diet, eat more protein and squat high weight low reps.
Other than that, the clicking doesn't mean much I can still make my knees click and I squat 160kg
how do i progress from kneeling ab wheel rollouts to standing? i can do multiple sets of fully extended kneeling rollouts no problem, but i keep collapsing whenever i try starting from my feet
Is this routine OK for trying to increase strength while cutting on a slight calorie deficit. I'm <1 year weight training and >20% bf. If volume becomes too much I assume I should cut back on 5x5 sets to 4x5-3x5.
Monday
Bench BB Press (5x5)
Incline DB Press (3x8-12)
Chest supported Cable Rows(5x5)
Lat Pulldown (3x8-12)
Squat (3x8-12)
Tricep Pushdowns (3x8-13)
Lat Raises (3x8-12)
Wednesday
Squat (5x5)
Leg extension (3x8-12)
Seated Goodmornings (3x8-12)
Bench Press (3x8-12)
Lat Pulldowns (3x8-12)
Chest Supported Cable Rows (3x8-12)
Lat Raises (3x8-12)
usually jasmine, sometimes basmati. depends on the cuisine.
Cardio kills gains, right?
What if I'm trying to get more twink-like than shredded?
I'm a chubby dude, but I'm losing a lot of weight and I'd prefer to lose weight as fast as possible by alternating cardio and lifting
Would that be cool?
Cardio kills gains, right?
What if I'm trying to get more twink-like than shredded?
I'm a chubby dude, but I'm losing a lot of weight and I'd prefer to lose weight as fast as possible by alternating cardio and lifting
Would that be cool?
>Cardio kills gains, right?
No, it never has. It's been a meme for years and people still fall for it >I'm a chubby dude, but I'm losing a lot of weight and I'd prefer to lose weight as fast as possible by alternating cardio and lifting
The type of exercise you do means frick all, only your diet matters. You can run 50 miles a day but if you eat 10k+ calories a day you ain't losing weight
how do I train myself to only eat when I'm hungry? I've had a bad habit for a while where I'll get something to eat a couple hours before I go to sleep even though I ate earlier in the day and I'm not hungry. I've also noticed that I will tend to do this when I'm bored and don't have anything else to do, so I want to train myself to stop.
>wake up nice and early, fix sleep schedule >come 12-3pm, feel like decaying shit >nap midday >sleep schedule fricked all over again
How do I stop feeling like shit in the afternoon? I love waking up early but hate feeling like shit later on.
the one that allows you max stretch, contraction, lift more, without pain.
I've been going to the gym for a year and I still don't understand what exercise hits what part of the back.
On my back days I do barbell rows, then horizontal rows, machine widegrip pulldowns and machine seated closegrip rows
Am I missing something
back benefits from:
horizontal pull (cable row, barbell row, etc),
vertical pull (pull up, machine pull down, etc), sprinkle some shrug, face pull like and single arm movements and you're set
https://i.imgur.com/cMikRac.jpg
what foods do i eat that contain biotin, and block dht? i want long hair and be fit but dont want to thin/bald.
chances are you won't get enough biotin from food, supplement, hyperdose.
dht blocking unless very selective to hair follicles could be risky - finasteride over time affected my erections quality.
biotin also helped more on nails than hair, imho.
there are some mega autistic "hair growth holy grail stacks" around so complex and expensive that made hair transplants a safer, faster, and more reliable option.
Can't really tell. It's been a long time since I can't do those anymore due to recovery issues.
what part of dips am i fricking up on that my sternum hurts to the point where im afraid to continue despite getting decent ROM and my tris not limiting? is it something in my chest? when i set the assist to ~10kg its fine and i can go until my tris fail and my sternum doesnt feel like its about to explode but without assist im getting fricked
is it some kind of stabilisation muscle/tissue that im missing or sth? not warmed up properly? i love doing dips but this is driving me crazy
Did you try the assisted dip/pullup machine?
Different grips?
how do i increase my stability during bench? i make sure to have 3 points of contact on the bench, use leg drive to stabilize myself but once i get into the 3-5 rep range after 1-2 reps it feels like i lose my stability or im not pressing mainly through my chest anymore but rather my front delts? which i suppose is caused by lack of back tightness? i try to inhale and plush my chest up before lowering the bar again but it just feels wrong.
t. 85kg benchlet
I hate flat benching because when i unrack alone, i constantly lose back tightness. Having a spotter could help on the unracking, but too autistic to ask for help every single time.
Do you have access to an adjustable u hooks bench and lower it a bit?
I never had this issue with the incline bench because i can adjust the seat better.
Other options to explore: squat pad or similar in your lower back to increase support while arching and a lifting belt, but in my experience, doesn't work as to be tight enough while lying flat would be impossible to latch while standing up
God, i hate flat bench so much.
>Did you try the assisted dip/pullup machine?
yes, as i said when i go on the assisted dip machine and set the help to 10kg it feels much better but im not sure if its the added stability due to my knees being on the pad or if im just missing strength/stabilisation tissue/mass in my chest >Different grips?
yes, doesnt change anything unfortunately
>Is it a bad idea to eat edibles everyday?
obviously >It helps when I have trouble sleeping.
no it doesn't. weeds fricks with your sleep. your sleep issues are probably caused by drug use.
I just joined a new gym, and it has a little one-man infrared sauna. I've never used a sauna, so I might go and try it out first thing tomorrow morning.
Any tips?
I'm guessing the clothing etiquette is a clean T-shirt and shorts, and about 10-20 minutes is a reasonable goal?
When starting out, don't go longer than like 10 minutes. You need to get used it to. Never stay longer than like 30 minutes when you do get used to it, typical lengths are ~15 minutes. Just be sure to drink plenty of water before and after, you'll sweat a lot in there. >I'm guessing the clothing etiquette is a clean T-shirt and shorts
It's typically what you're comfortable with. I only go in with swim trunks after being in the pool for a while, but you'll typically see some older guys go in with just a towel wrapped around their waist
Cheers, I'll aim for 10 minutes, I guess by setting an alarm on my phone outside the sauna. Also, are cold showers afterwards a meme, or are they good?
I hope there's nobody else there, it's technically a two-person sauna but I'm not going to try sharing it with anybody in my first time.
Most saunas tend to have timers of some kind in them, or right outside the window. Most of the time it's those little hourglass things pinned to the wall that you can turn upsidedown and they run for 15 min. >Also, are cold showers afterwards a meme, or are they good?
This is one of those super divisive/opinionated things that you'll never get a straight answer from anyone. I only take cool showers on a hot day if I'm overheated. Other than that I never take cold showers
>I guess by setting an alarm on my phone outside the sauna
This is how you get your shit stolen, anon. Just look for a clock through its window if it doesn't have a timer inside it
>are cold showers afterwards a meme
no they arent a meme
ill tell you what people do traditionally (or that ive experienced at least) >sauna at high heat ~80 degrees >stay there until you are feeling weak/about to die basically >jump in the lake outside (this is in a place where youd need to drill a hole through the ice beforehand) >get out of the lake after ~30 seconds >take a shot of vodka >repeat until one of your mates passes out from the vodka
its a real thing but its not really a post gym workout thing and yeah you probably need to get used to it. you do it if you have a few hours spare in finland basically
you could google it if you dont believe me
I was about to say "ignore everything this dumbass is saying" but if anyone is dumb enough to fall for this that's on them.
It sounds pretty fun, I'd try it one day if the opportunity came up.
One time when I was camping by a freezing cold river (runoff from a mountain) there was a couple with a sauna tent that they'd imported from Russia. They would sit in the sauna for a while, jump in the river, then go back in the sauna. It looked like fun.
I have been doing Greyskull LP (+ accessory exercises) for almost a year while bulking with some good results, I am now kind of builtfat, what should I do now for cutting? Should I reduce fats and carbs and maybe jump a rope on rest days?
Thanks anons, help me see my abs at leats once before I die
youre trying to lose weight or what? i dont get it
4 weeks ago
Anonymous
Oh yeah, sorry, I should have said, sorry
4 weeks ago
Anonymous
ok if you want to go auswitch mode then just eat 1200 kcal but if you want to keep the muscle you have (i know youre probably a woman but you still want to keep it because you probably like being able to lift grocery bags) eat at 1500 and do cardio, wont be as fast but you wont feel like shit and youll be doing cardio which is always a good thing
4 weeks ago
Anonymous
>I'm just scared I'll gain the weight back
Then just... eat less when you see your weight going back up? This isn't rocket science. Children are able to understand this stuff. >is 1500 really OK?
I'm 6'1" 192lb and I eat around 1700 while cutting. You'll be more than fine.
I do like being able to lift groceries. 1500 just seems like a lot given according to this, light exercise is only around 1600. It's only a 100cal defecit
4 weeks ago
Anonymous
do you not know what cardio is or what it does? its extra effective comparatively for smaller people at weightloss btw
4 weeks ago
Anonymous
I'll bear that in mind, thank you
I don't really know what constitutes light or moderate activity really. Right now I only lift and walk
4 weeks ago
Anonymous
if you lift you have a bit of muscle so your tdee calculators are going to be a fair amount lower than the reality (muscle uses more calories than fat does)
light would be a fairly slow walk, moderate would be you lifting
4 weeks ago
Anonymous
Light would be walking. Moderate is a light jog for Iunno 2 miles maybe? Or like ~20-30 minutes on an elliptical
4 weeks ago
Anonymous
Those things are a crapshoot at best. Don't go thinking that number is rocksolid, it could be off by like 15% at least
4 weeks ago
Anonymous
OK, noted, thank you
if you lift you have a bit of muscle so your tdee calculators are going to be a fair amount lower than the reality (muscle uses more calories than fat does)
light would be a fairly slow walk, moderate would be you lifting
Also noted, thank you
Light would be walking. Moderate is a light jog for Iunno 2 miles maybe? Or like ~20-30 minutes on an elliptical
Oh I think I can manage that, it's about half the amount that I walk daily.
Thank you for answering my dumb questions. I grew up fat. I lost a lot of weight and now I'm trying to get in the habit of exercising. But I've literally never done it before so I know nothing, thank you for taking the time to help
4 weeks ago
Anonymous
>I lost a lot of weight and now I'm trying to get in the habit of exercising
Required viewing: https://www.youtube.com/watch?v=R2_Mn-qRKjA
4 weeks ago
Anonymous
Thank you
are you the one that was asking in afg for a way to ask out a guy and the settled on asking for a bench press spot?
No, but that sounds funny
4 weeks ago
Anonymous
Just know that when you first start making excuses about "oh it's just one day I can skip one day" it gets easier to skip another. Then skip another. Then you're skipping a week. I've been hitting the gym for like 7 years, now, I can count on one hand how many days I've skipped that weren't due to sickness/injury. Forming the habit can suck, but then exercising is just another part of your day.
4 weeks ago
Anonymous
are you the one that was asking in afg for a way to ask out a guy and the settled on asking for a bench press spot?
>I'm just scared I'll gain the weight back
Then just... eat less when you see your weight going back up? This isn't rocket science. Children are able to understand this stuff. >is 1500 really OK?
I'm 6'1" 192lb and I eat around 1700 while cutting. You'll be more than fine.
Wrapping up 2nd week of lifting. I ate around 1500 calories for the last year or so and went from 230lbs and stalled at 155 for a couple months so I decided to start lifting and eating more. Been working out four days a week, upper lower body split, eating at 2500 cals, 160g of protein a day. I lost 3 pounds, weighed in at 152lbs this morning. How?
You burns more calories than you ate. Basic physics. What's the problem?
said might not be true, you can fluctuate wildly in short amounts of time and also your scale probably isnt super accurate.
how could your weight change that fast though? maybe you hadnt shat for a day before the weigh in, maybe you drank more water just before, maybe your clothes were heavier that day or maybe you were just standing on a different part of the scale
I've been going to the gym for a year and I still don't understand what exercise hits what part of the back.
On my back days I do barbell rows, then horizontal rows, machine widegrip pulldowns and machine seated closegrip rows
Am I missing something
I'm a skelly and too insecure to go to the gym. Is barbell + dumbells (max 20kg/44 lbs weights) at home enough to build myself up enough to not be laughed at when I finally go to the gym, or should I just man the frick up?
>I'm a skelly and too insecure to go to the gym
No one at the gym is going to care how little you lift unless you're lifting incorrectly/dangerously >enough to build myself up enough to not be laughed at when I finally go to the gym
You won't get laughed at in the first place. There are dozens of men at my gym that bench 25s and lower. No one cares >or should I just man the frick up?
Yes.
the best routine is the one you like and will actually do. try out a couple exercises and add them to your routine
if youre a beginner anything works, just have fun and try to build the habit of actually going
So I trying to isolate my short biceps and I feel them being used during the workout but after the soreness is focused on the forearms, (picrel, the yellow parts). I'm doing something wrong? The form I'm using is also on picrel.
what part of dips am i fricking up on that my sternum hurts to the point where im afraid to continue despite getting decent ROM and my tris not limiting? is it something in my chest? when i set the assist to ~10kg its fine and i can go until my tris fail and my sternum doesnt feel like its about to explode but without assist im getting fricked
is it some kind of stabilisation muscle/tissue that im missing or sth? not warmed up properly? i love doing dips but this is driving me crazy
Lyle McDonald advocates for a 2 week maintenance period following a bulk before you cut in the links in the sticky but I still don't really know why. Is this necessary? I've heard about doing this after a cut before a bulk but I feel like I've seen no other literature or anecdotes about maintenance following a bulk. If it helps to not lose gains then I don't mind doing it but I just wanna make sure it's worthwhile and why
how do i increase my stability during bench? i make sure to have 3 points of contact on the bench, use leg drive to stabilize myself but once i get into the 3-5 rep range after 1-2 reps it feels like i lose my stability or im not pressing mainly through my chest anymore but rather my front delts? which i suppose is caused by lack of back tightness? i try to inhale and plush my chest up before lowering the bar again but it just feels wrong.
t. 85kg benchlet
I tried doing leg raises while lying on the ground. When I tried keeping my legs straight I got this very uncomfortable pain right above my buttcrack. What is that?
>Friday workout >Start with squats >Horrible at them so I do 4 sets of 12 reps with low weight >Wrote 15 (kg) on last week's sheet >Brainfart >I must've meant 15 kg on each side, not 15 kg total >Put on 30 kg on the bar >Mfw I accidentally doubled my max weight by sheer confusion
Have I been.... overthinking this?
I just remember how much weight to put on each side on barbell stuff, I actually have no idea what all my total weight lifts are. I just know I can squat with two 45's and a 35 on each side for 3 sets of 5. Just do whatever works for you
Real food is better, then protein powder, then bars
bros, i hit a weight loss plateau, iam on 1900 calories(165g protein), i do cardio 3 times a week, i do a full body 4 times a week program. and i do a refeed day(2500calories) once a week, any tips, i have been in this plateau for about a month
Things you could try:
carb cycling
reverse dieting
diet break (1-2 weeks)
increase NEAT
EC supplementation
more spicy foods
on top or replacing what you already do it
>Did you try the assisted dip/pullup machine?
yes, as i said when i go on the assisted dip machine and set the help to 10kg it feels much better but im not sure if its the added stability due to my knees being on the pad or if im just missing strength/stabilisation tissue/mass in my chest >Different grips?
yes, doesnt change anything unfortunately
If the machine makes you feel better, seems like you stabilizer muscles are the limiting factor. You either train them more or frick them and do isolations.
https://i.imgur.com/Znb26Mr.jpg
thoughts on elliptical for cardio? I'm a homegymer and my wife found an elliptical for free on FB marketplace a while ago that she uses every now and then. I've been tossing around the idea of buying a spin bike for cardio and she mentioned "why not just use the elliptical?" I honestly never thought about that. does anyone here use one for zone 2 conditioning? for reference I do 4 5/3/1 alternating between BBB and FSL and mountain bike when I can
Elliptical machines are better than treadmills imo - less impact, more stable, upper body involvement
Elliptical is the only cardio machine I'll ever touch. When I'm cutting I'll spend 30-45 min on them at the end of a workout
huh, well I guess that settles that. thanks bros. I always(wrongly) assumed the reason they littered places like Curves was because they were super light work
>If the machine makes you feel better, seems like you stabilizer muscles are the limiting factor. You either train them more or frick them and do isolations.
this is probably a moronic question then but how do i train the stabilization muscles more if im not doing free weight dips? what other exercises are there that strengthen my stabilisators that get used in dips? pushups?
I am starting calisthenics (outdoor) and need new clothes. Are these jogging tights you wear under shorts good ? ( I am a fat guy)
What are some good cheap clothes I can use for running and doing pushups etc. outdoors during spring time
bros, i hit a weight loss plateau, iam on 1900 calories(165g protein), i do cardio 3 times a week, i do a full body 4 times a week program. and i do a refeed day(2500calories) once a week, any tips, i have been in this plateau for about a month
>i hit a weight loss plateau
Didn't read the rest of your post, literally just eat less how the frick is this a difficult concept to understand??? How the frick can anyone not understand this shit???
Had stomach flu three weeks ago and my digestions just stopped working from then on. I shit once a day and these are really crappy ones, not clean at all. I'm extremely bloated
I always do cardio 5-6 times a week + lifting 6 times a week. I have enough movement in my daily life.
What should I do? I already drink more water than the average person, otherwise I'm completely healthy
thoughts on elliptical for cardio? I'm a homegymer and my wife found an elliptical for free on FB marketplace a while ago that she uses every now and then. I've been tossing around the idea of buying a spin bike for cardio and she mentioned "why not just use the elliptical?" I honestly never thought about that. does anyone here use one for zone 2 conditioning? for reference I do 4 5/3/1 alternating between BBB and FSL and mountain bike when I can
Are powerblocks good for $350? Seems kinda high. Lookin at some shit on marketplace, I want to use some adjustable dumbbells instead of having a fricking collection.
>PPL >PPLPPL
You have to be the stupidest motherfricker to think that isn't half the work. You have to be the biggest fricking liar to think that a single day of """""rowing""""" equals another PPL sequence. Get the frick out.
I want to buy a resistance band. If I cant try them out before hand, what is a good one to start off with. Just looking to use one to warm up with mainly. But if I can do some exercises with it also that would be good too.,
You probably want a set with different resistances if you want to use it for exercise, a lot come in 3-5 different resistances. I bought a roll of Theraband 6 yards that i cut to arm length to use for snatch warmups. I think they're a decent brand
>Whats the best hypertrophy program for an intermediate natural?
I'm currently doing phat since I don't really know that many programs other than ppl. What do other anons here run?
>gymbro A tells me my deadlift form is perfect >gymbro B tells me my deadlift form is completely wrong
Do you just go with the advice given by the dude with the bigger gainz here?
I want to move from 3 days a week to 5, is the below a good routine?
Push day 1 (Sunday): >Dumbbell press >Lateral raises >Pec deck >Shoulder press/OHP >Push ups
Legs (Monday): >Squat >Hamstring curls >Leg extension >Calf raises (need this for tendon recovery)
Replace pushups with a tricep isolation. The (maybe incline) should definitely be an incline. You should do both dumbbell presses as incline as upper chest always lags behind lower chest on everyone. Lat pulldown + pull ups + chin ups is redundant, you can swap one of those out for something else
Fair, still something to think about. Instead then hit the rear delt like this: https://youtu.be/21lYP86dHW4?t=404 I always take the handles off the machine like they do. The handles always get in the way
Am I fricking up my supplements by taking them for breakfast, when I also drink like a liter of water that I piss out few hours later.
Do I flush the supplements out by drinking too much at the same time?
The dumb thing about these types of meds is that there's frickin dozens of them and they all do VERY slightly different things, so you just have to try the next one and see if that works. And then try the next one, then try the next one. I watched a friend try like 9 different antidepressants before finding the *one* that finally worked for him. >I could definitely eat cleaner
There's a ton about your lifestyle you could change. Delete social media (it's a fricking cancer anyway), spend more time outside, spend more time with friends, stop staring at your phone/PC all day, eat a cleaner diet, get a proper amount of sleep every night, eliminate shitty drinks (soda, etc) and only drink water, stop wasting money on shitty vices and learn to properly save money
how do i incorporate sth like doing short sprint workout 2x a week with my lifting 5x a week so it doesnt impact my lower body workouts? i run UxLxULAx
at the end of the arm and first upper day? on rest day after lower workouts?
>at the end of the arm and first upper day?
I mean yeah that's literally the only way I see this working. The only other thing I could think of was doing them at the end of leg days (and dropping one leg exercise or something and having the sprints be a substitute for it) but that's kinda iffy.
alright thanks, thought so. im only planning on doing 4x10-15 sec sprints each (maybe on an assault bike? instead of running, not sure) to build some explosiveness so its nothing crazy but im 30 already so dont wanna frick with my joints too much
are bench dips just a progression exercise to ultimately be able to do normal dips? i dont see how it involves the chest very much so im wondering if i can do those and get better at them until i can do proper dips
yes. if you have an assisted dip machine in your gym that would be better. you can also do dips with one foot on the floor to take some of the weight off. you'll feel it more in your chest if you can do the proper movement.
how do I train for strength? I still don't understand how it works. Something neurological, but a skinny looking guy out lifting a big mf makes no sense.
those skinny looking guys you're talking about rest for up to 5-10 minutes in between sets to avoid putting on too much size,track athletes do this to gain speed while avoiding the extra weight so it doesnt impede their speed or endurance,even by a millisecond.
Bros I'm a almost 3 months into greyskull and I'm squatting only like 10 lbs more than I bench. Only squatting 1 plate and have failed twice at 1 plate so far. How2squat? I fricking dread this exercise and feel like an idiot everytime I do it
Make sure your foot stance is right for how your legs should move. Don't lean forward too much, you start to make it a lower back exercise instead of a leg exercise. The weight should feel like it's on the ball or below ankle area, not your toes. At the bottom, pause at the bottom for a second then push up. Without watching exactly how you squat, these are just basic pointers
https://symmetricstrength.com/
input your stats then scroll down to the table at the bottom of the page. you won't get the exact number but you can estimate close enough.
im assuming youre cutting so this probably doesnt help as much but ive been doing 12g (50kcal) of this with some water to make it really watery and ive been adding it to my beef-rice/bulgur/couscous/whatever-the-frick-rice replacement/mince meat/veggies-bowl or mush rather and it adds a really nice nutty taste to it and makes it super easy to get down
also really nice in porridge
if you have the money and means to use it, yes, its good. might be slightly cheaper from myprotein for example, depending on where you live i guess
ive tried both and i didnt really taste or notice a difference
if calories and taste arent a concern, is there any point other than maybe price to eat chicken over any kind of beef, even minced ground beef? i always read that chicken is essentially just really lean protein with not that many micros, whereas beef (stake mainly) is a micro powerhouse, so should one stick to beef in that case? is the amount of micro nutrients really that impactful, esp if im only eating ground beef and not high quality beef cuts like steaks?
if you're unsure about micros, just drop a multivitamin. Ground beef has obv more fat, which can be okay depending on the rest of your diet.
the whole chicken-rice-broccoli thing comes from a) people on gear (no fat needed if your hormones are exogenic) and it is b) easy to calculate your intake
The fitness room in my apartment has dumbbells, kettlebells, ez bars, a smith machine, and a cable machine. What's the best way for me to do the equivalent of deadlift, squats, and rows which I would normally do at a rack? I only use the smith machine for incline bench, could I be using it for more?
>ectomorph
Doesn't exist. >what do?
Eat more fat, pasta, and rice. Fat is energy-dense, and pasta and rice are not very filling, so you can eat a lot. Gaining weight is not that hard, you can just eat ice cream and pastries all day. But presumably you want to gain muscle more than fat and in that case, best bet is to increase carbs as much as possible, then fat when you literally can't stomach any more carbs... All assuming you already get your daily protein and there is no need for more.
I dont have much room in the gym room so i dont know if a boxing bag stand would fit in there and walls are too thin material to handle the weight if mounted, my pullup bar in the rack has the weight capability for 110kg, could there be a way to secure a boxing bag to the pullup bar? Thinking either 32kg or 50kg bag but idk how well that would work, couldnt really move around it with combos just straight punches/jabs/etc
how bad is smoking weed even just once for my gains? friend of mine wants to smoke one once we're done with our job education, im a weed virigin so idk what to expect
I want to look good and run 5-6x a week. What routine would be best? >Higher rep full body 3x a week (pic related) >Higher rep Upper/Lower split 4x a week
The program in the image is so fricking dumb you might as well randomize exercises; you'll get something equally coherent.
You could try these out as a start https://youtu.be/CQTJ3bn6iPQ
>80 to 200 sit ups per set
First of all, that's too many to be effective. Second, almost nobody can do that many sit ups with proper form. >RDLs or DB bench >Rows OR good mornings
These exercises don't even target the same muscle group. The program is filled with these or's which I don't understand.
>Seated calf raises
Shown to be inferior calf raises where your legs are straight.
>pelican cable curl >reverse curl >cable curls
random ass shit for no reason. Why are there so many different exercises in this program? You should do the same exercise over and over again so that you can track progress and improve your technique. You get to switch a few times a year tops. This is just... confusing and annoying to deal with.
>Deadlifts 3x3 or 3x5
Deadlifts are mostly a waste of time if your goal is aesthetics (which this program claims to be), and 3 repetitions are also not enough if your goal is aesthetics. It should be at least 5 and probably more.
>he is a decently well-known
That has nothing to do with the quality of his programs.
This is just me glossing it over, the more I look at it the worse it gets. I hope you get the idea.
Posting again because a lot goes unanswered in these threads. I'm trying to isolate my short biceps and I feel them being used during the workout but the day after my forearms are sore (picrel shows the exact region) while my biceps are mostly fine. Is this normal or I'm doing something wrong?
Also what is better to each part of the biceps (short and long), pronation or supination? I tried to find information about this but it seems there is a lot of contradiction.
Getting a gym membership for the first time, what kind of shoes do people recommend for general gym stuff? Lifting, light cardio, etc. Will I be fine in a pair of decent thrift store tennis shoes?
>bench press
Bench press is a bad exercise because it limits your range of motion in the worst possible position. >2s static hold on shrugs
Couldn't come up with a worse way to exercise if I tried.
This belongs in the dumpster
what do you think about one arm floor press? I use it as a substitute for bench in my home gym because merely unracking the weight alone takes a rep or two worths of energy out of me before I even get started.
4 weeks ago
Anonymous
Your elbow hits the floor way too soon. Also, it's a problem that you're only using one arm at a time, which likely reduces stability and limits how much force you can exert. One side at a time can be
warranted in some situations but you have to be mindful of maintaining stability.
Push-ups are good if you don't have much equipment - it has one barbell's diameter more range of motion than bench press, after all. Even more so, if you can set up deficit push-ups. Slowly go down and make sure that your chest gently touches the ground with each repetition.
4 weeks ago
Anonymous
Your elbow hits the floor way too soon. Also, it's a problem that you're only using one arm at a time, which likely reduces stability and limits how much force you can exert. One side at a time can be
warranted in some situations but you have to be mindful of maintaining stability.
Push-ups are good if you don't have much equipment - it has one barbell's diameter more range of motion than bench press, after all. Even more so, if you can set up deficit push-ups. Slowly go down and make sure that your chest gently touches the ground with each repetition.
But if you want a good chest exercise that you can do with dumbbells, dumbbell flies are great. The exercise gets harder the longer the muscle gets which it's amazing. Few exercises have that property.
Do any of you have cancer or something like MS? What was/is it like for you; how did you feel before hand? I have been getting sick more frequently lately with lots of weird problems like muscle aches, joint pains, swelling, etc. And I also found a small lump on my leg; but the doc said it could just be a cyst or something and not serious. I don't know, I just keep feeling weird, sick, tired, and drained all the time with no real sense of recovery because in a few weeks I just feel the same way again.
Take a blood test and check your vitamins and other shit levels, maybe you are lack something. Sleep well, take enough sun, water and vegetables with your meat.
Well I haven't had a first doc in a long time. I just went to a reputable 'urgent care' place near me (that is actually part of the main hospital just a different building) and told them whats up and got some blood tests (no results yet).
I'm super worried it being some as serious as cancer/etc, I just am tired of feeling so shitty all the time. I just want to be normal.
Everytime I go out to the shops and that, I keep catching women looking at me from the women working there and some of the other women customers there multiple times, what is going on here?
Sometimes they'll even ask how I am and remember me from the other day despite only being served by them and saying hi, just seems odd to me.
I am losing weight at the moment but I am still obese and got a bit of a double chin still so I don't think it is attraction but there is a change in how people, especially women are looking at me now.
GOAT if you're a brokie, leaner is better, check outlet stores or mix in ground turkey.
However: ground beef has more histamine, if you have a histamine sensitivity, may not be good long term, but I only ever hear 100% carnivores who used to have bad autoimmune b***h about ground beef.
I'm confused about how you progress weights. If my max bench is 100 and my goal by the end of the week is 105, do I just bench 100 all week and by the end I'll lift 105? Or do I have to bench 105 and fail
Your goal isn't a weight amount, but a sets/reps amount. If you're doing 3x5 bench and you can do 3x5 clean, then you add 5lbs and try for 3x5 again. And if you're stalling you can try doing the same weight but 3x6 instead.
>Can't bench 135 without almost guillotining myself >Can bust out 10 weighted dips at bw+25lbs
What did my body mean by this? Triceps are just stronger?
two part question, can you "grease the groove" with pullups everyday? and is there a any routine that you can do everyday without changing what exercises you do each day (for example, pullups, core exercises, calf raises and forearm exercises can all be done every day without hindering recovery)
Yeah.
You can do that with any routine if you lowered the volume and intensity enough to match your 24 hour recovery.
>any routine
really? even proper lifts like dls and bench? would you actually gain muscle doing that? and how would you go about making a routine like that, just add everything im already doing in one day and do max 3 sets per muscle group?
Yeah, any. You might have to do 50% of your 1rm for 8 reps if that's all you can recover from.
>would you actually gain muscle doing that?
Minimal and slowly.
>3 sets
The sets are determined by your ability to recover, you can't just guess a number. You'll have to test it out by starting really low at week 1 then upping it until you find the sweet spot.
>Minimal and slowly
slower than a normal routine?
this was more hypothetical btw, i was mainly looking for the pullup question. actually, if i do a normal routine with rest days etc but do ~10 pullups every ~2 hours everyday will it hinder my normal routine progress?
Of course it would be slower, it's low intensity and spread thin volume.
GTG is meant for skills and pull ups have a skill component so you'll get the benefit of it. But if you're doing 10 pull ups in a row you've already got all the skill component needed for the pull ups and should focus on intensity.
GTG is meant to be done at a low intensity, something like 50% of your 1rm.
What is your goal with pull ups anyway?
>it would be slower
makes sense
i think i missunderstood gtg then, ive been doing as much as i can every hour or so with pushups (i got to 250 incline fingertip pushups in about 5 months doing that) so i think my method at works at least somewhat
pullup goal is to basically get a muscular looking back. the plan was when i can do 5 sets of 20 with no problems to start adding weight. its my favorite back exercise
You can use it for conditioning too, same principle of low intensity and high frequency.
It took me several years to get to 18 n.chin ups(dead hang) even though I could do +50kg for 1 and a OACU. You should start adding weight from now if you want a bigger back.
Pull ups 2x6-10 +5kg, 1xF
Horizontal row 3x8-12
Shrugs 3x12-15
>Horizontal row
are these real?
>Shrugs
and do these hit the back?
What do you mean? Just pick your favourite horizontal row.
Yeah, the upper traps. Makes you look thicker and builds your yoke.
>horizontal row
>any
ok i googled it and saw picrel. ill just do bent over rows i think
so to summarise this all, one set routine every day isnt good, you can do pullups every day and that i should do them weighted now, i should also shrugs, and to keep doing bent over rows?
You can do them everyday at a lower intensity but I don't think you'll get a big back that far from failure.
Try this twice a 2-3 times a week and you'll see back growth and your pull up numbers increase.
Weighted pull ups 2x6-10, unweighted pull ups 1xF
Something that gives your back a rest goes here, eg. dips.
Horizontal row 3x8-12
Something that gives your back a rest goes here, eg. incline bench press.
Shrugs 3x12-15 to lateral raise
Bis and tri isolations super set here.
>Horizontal row
what do you mean? can you send a photo? is that just any row variation including bent over ones?
and yeah, routine looks good. ill do dips first like you suggested and then pullovers i think.
It's any row where your elbows move behind you like a t-bar row, barbell row, cable row, machine row, inverted row, Pendlay row, Kroc row.
Pullovers are great. It'll be a lot of lat volume but it can't hurt.
nerve doc says I need to expend 5/10k kcal a week doing sportsso that I stop being an adhd zoomtard ("myelinize")
what's the most effective way of expending calories in the shortest time?
I already know that cardio does jack shit, and one of the 15-20 kilometer hikes I do 2-3 times a month only does around 2k
I have a limited homegym setup and do martial arts two times a week
pls adviZe
Thats a lot of calories, the most "efficient" is to do jumprope for tenminutes to burn 200 calories. Skipping is pretty much the most efficient but its hard to realy do for 50 minutes a day.
First thing in the morning or before a lift as cardio you should try it just to get in the zone, theres a reason boxers did it.
Because youre in a calorie deficit anon, the protein will only really be maintaining your muscle mass at best. If you fraud youll still gain muscle though.
Either way you probably have way less muscle than you think if youre 35% bf
Any nitric comppound like lcarnitine, argenine, then also salts help with bloodflow too anon.
Eat something anon, thermic effect of food will warm you up.
citrulline malate supplement?
what salts?
I live in Japan so I just buy a low calorie electrolyte powder that I mix with water, it has Magnesium, Potassium, etc. all mixed in.
Citrulline also works perfectly well, many nitric compounds are used to treat erectile dysfunction which is oftentimes caused by poor bloodflow to the extremities so its highly effective.
thanks
35% bf anon here, probably like 40% bc honestly. Last time I maxed out two years ago I had an SBD of 435/285/485lbs so not jacked by any means but still strongish. My lifts are still going up at the gym and I am obviously dropping weight. Who knew cutting alcohol and going on such a deficit would help
Wow so I bench the same as you but I weigh 175lbs at like 16% bf. Keep up the good work either way, Im slimmer so I can get better form on bench luckily.
Yeah man was in decent shape but kinda fell into depression and drank myself to being a fat frick
Consider getting a VR headset and master some movement based games like beatsaber. Fun and helpful.
>already know that cardio does jack shit
Jump rope consistently for 10 minutes straight then get back to us.
Wife wants to work out to support her volleyball playing. I want her ass to be like it was when we first started dating
Does someone have those starting ass workouts?
Help please
Stop it with the meme workouts
Bret Contreras has all the ass research in the world. I believe his last book is glute lab. He mainly uses hip thrusts for ass. While it may work well, I think Romanian DL and things like split squats also have a fair share of the clout.
Curlbros have you ever had any issues with preacher curls? Not necessarily a tear just getting spooked while doing them. I'd like to start adding them to my routine but the bicep tear vids got me scared. Are machine ones are safer?
Make sure you use a weight you can control and don’t go all the way down. Still I would avoid them.
My issue is not dropping them and doing cable curls sooner.
Is Chest+Bice+Trice combination viable? With Shoulders+Back being done in separate workout session.
pecs, tris benefits from pushing movements
lats and bis, from pulling
when you do back work, indirectly works biceps, better putting them together
however, as antagonists, you can superset them, but too me was too exhausting. try and see what works best for you.
I'd do shoulder/back/chest with bi+tri on another day with accessories. Arms go well with legs - you'd be basically doing a UL split
Ive been thinking of adding a seperate day just to hit my arms, biceps which ar lacking.
My plan is to:
Chinups > ez curls > dips > ???
what excercise would you slot in as 4th ?
My tris are hit hard already in my main A and B workouts, ohp, bench, db incline, tri pulldowns and also dips on day B. I add dips again to this one to give a bit of a rest time for biceps after ez curls and just to progress my dips faster.
Any overhead extension to bias the long head.
It's not complicated, just use a double progression. What are you stuck at?
A banana and a few nuts. No.
I posted here last week, I'm the guy who hates benching. Starting from next week I've added db flyes as you gentlemen recommended. In the meantime, I've found out benching with a Swiss bar (neutral grip) feels absolutely amazing, probably because keeping my elbows closer engages my lats better or something so I won't use a normal barbell for a while. Just wanted to say thanks and drop a lil update
Any pull-up chad have the link to the site with the guide on how to progress with your pull-ups?
Before lifting, i could get 3~4 reps in, now that i started Stronglifts 5x5, i can barely reach a half rep. Shoulders just lock me in the resting position.
I've been lifting for 2 years doing random shit, would you recommend Stronglifts? My stats: 2pl8 squat, 3.5pl8 deadlift, 1pl8 OHP, not even 1 pl8 bench
You have the weirdest stats ever anon. There's got to be some form issues for you to have a pl8 OHP and not at least a 80kg bench press.
Same with the squat and DL conversion, try moving to lowbar squat.
Any good alternative to caffeine and sugar for pre-workout energy? Also, are BCAA's even worth a damn?
Like anon said, banana and/or B vitamin drink.
Does alcohol have a huge detriment to gains? I drink a 355mL can a day. Should I stop?
Alcohol doesn't have any nutritional benefit and can impair muscle protein synthesis.
Some might be ok, if possible cut it entirely.
h2get gf as a 5'4 manlet please thanks in advance
How much would a man have to lift for 45 lbs to feel just like 5 lbs when carrying something of that weight? I had to carry some jugs that weighed 11 lbs each,so 44 lbs in each hand for around 70 meters and by the end of it my biceps and forearms felt stretched and so were my traps and shoulders,I can deadlift over 400 lbs,curl 155 and press 185,maybe it was just because I had to raise my shoulders a bit to prevent the bottles from bouncing on my legs while I walk.
and by press I meant overhead press
35% BF, lifting for five years so semi strong. If I cut on a 1k calorie deficit can I still build muscle if I eat like 220g of protein? Lifts are still going up
no
Why not
>been awake for over 24 hours
>start feeling really cold
Dyng?
what can i take for better blood flow/circulation? my feet are always cold.
already eating cayenne, taking caffeine.
If I only slept 5 hours at night but got a 3 hour nap during the day is that as good a just sleeping a full 8 hours or is there a difference?
What are some good protein powders that aren't whey? I'm lactose intolerant.
isn't whey isolate lactose free? if not, how about pea?
my chest/shoulders are weak as FRICK. like, woman weak. 100 lb bench 4 x 8, 25 lb shoulder press 3 x 8.
Is it ridiculous to start adding bench press, dips, shoulder press and lateral cable flies to one of my leg days so I can hit these twice a week? im currently on a push/leg1(glutes calves cardio abs forearms)/pull/leg2(quads cardio abs forearms)
for sure if that's what you're weakest with and want to improve that, defs be working that shit at least twice a week if you can spare the time
for strength gainz maybe do sets of 5x5, and each session or week add a tiny but of weight, like 5lbs or whatever, you want to be progressively overloading
there's plenty of online resources to tell you what exercises to do for chest/shoulders but the tldr/w is you wanna pick a couple chest exercises that hit the mid chest and the upper chest, and you should do a shoulder exercise that targets the front delts and something that'll hit the side/rear delts
something like
barbell chest press + incline chest press (or switch it up with dumbbell incline press to promote more stabiliser activation)
overhead press + lateral raises + face pulls
will add though if you're struggling with the weight for shoulders don't be afraid to drop the weight and up the reps, you don't wanna frick your shoulders up, switch it up to something like 3x15-25
I usually take one scoop of protein a day.
Today I take two, now my ass is spitting liquid napalm. This is life now?
is your diet constant?
free weights makes you follow your natural path for the lift also recruit more stabilizer muscles, they are indeed effective for the amount of muscles involved for said lift
machines have a fixed path, with a certain adjustment level that fits most, and target specific muscles.
if your objective is increasing your bench 1RM, free weights, low reps are better because of movement nature, plus specificity is king.
if your objective is hypertrophy, machines will help in higher rep ranges and max rpe, limiting fatigue, targeting specific muscles and more safe than, for example, benching without spotter/rack.
ideally you'll want to include both in the long run, but listen to your body because eventually you might feel better with one or both.
thanks for the response, that makes sense
are plate loaded machines good?
I see a lot of youtube "coaches" talk about doing compounds and using free weights because they're so effective
but then at those mega gyms you see literally all the gym bros hovering around those plate loaded machines that do arms or chest or I don't even know because i've never been able to use them and i'm not very strong yet, and meanwhile you see the racks, and the benches ,and squat racks and whatnot all empty
Is lifting even worth it for women?
I've got a stupid dilemma because gyms in japan are dogshit. I have a choice of two gyms near me. One is basically a room with a selection of free weights. The other is a couple treadmills and some weight machines, no freeweights. Which one should I pick?
I'm 5'3 f 65kg bf%37 tdee1300. I don't know whether to prioritise losing weight and reducing bf or lifting and raising tdee basically
>I don't know whether to prioritise losing weight and reducing bf or lifting and raising tdee basically
do both?
maybe if you have the space buy some adjustable dumbbells (there's a lot that you can do with them) and do workouts at home, and do your own cardio at home either walking/running or riding a bike if you have one?
I do have the space now, but I'm in the middle of job hunting. Worst case scenario I might have to move into one of those tiny tokyo apartments so I'm hesitant at the moment to buy too much stuff. Definitely a plan when my job shit is sorted though.
I kinda gotta pick between one of these two gyms for the meantime. I walk about 8000steps a day but...its not enough
>I might have to move into one of those tiny tokyo apartments
that's why I suggest adjustable dumbbells
takes up the space of a couple shoe boxes, and you can do tonnes with them
I see, I will look into it. Thanks anon
Can I ask why? Sorry, I'm not trying to be confrontational about it, I'm just curious why you think so. I do it because I feel like I have to, but I don't really get much from it other than a bit of nausea and the need to take a nap afterwards
>Is lifting even worth it for women?
yes. worth it for every single person on the planet.
Yes, great for your overall health & especially good in maintaining bone density.
i've started doing stronglifts the last few weeks and i'm very much a beginner, my stats are;
bench 55kg
row 40kg
OHP 32.5kg
squat 45kg (my squat is low because I have shitty knees, I for sure feel like I can do more but i'm taking it slow and steady to care for my knees)
deadlift 65kg (similar to above)
i'm also doing the extra accessories for chest dip, pull up, bicep curl & tricep extension
i know i'm not close to any advanced stuff but i'm just wondering what kind of lift numbers should I be aiming at for the "next level" or is it more of a plateau thing and everyone is different?
also is it worth adding extra shoulder exercises at the moment or should I wait until i'm a lot stronger?
Everyone is different! Keep working out and concentrate on perfect form which will help avoid injuries. Eventually you will feel you’ve reached a point where you want to move on feom SL. I do SL as well but had to restart after surgery.
How do I calculate my tdee if each day varies in how much I do? My job is fairly inconsistent in how much I might do each day. Does using fitbit's calorie tracker work well enough? I hear it has a fairly large margin error.
its pretty easy. go do an online tdee calculator for an estimate, and then follow it for a month or so while weighing yourself
Well I know how to calc the basic tdee I was just wondering if I should change the day to day budget based on if I did more or less but it sounds like I should just focus on an average. Thanks.
you can if you want, but its easier to do the average and your body doesnt really care unless theres like a 500+ kcal surplus/deficet
first you get your estimate, then you'll focus on the average (weekly, ideal), so it won't matter if you get more activity in one day vs another
no. average is fine. adjust week by week as needed.
if you want to eat more calories:
choose less satiating food: a pound of ice cream can be eaten faster than a pound of raw spinach
less chewing, more drinking: smoothies, juices, etc
use higher caloric versions: skim milk < whole milk < chocolate whole milk
trial and error, each body is different.
"hospital" food (bland, overcooked, etc) is usually easier to digest for most: oatmeal with a protein source of your choice, for example.
If you're a beginner, you'll get results from anything.
If your bench 1RM is less than 135 and you switch to isolations/high reps your total chest work per week will be much less than if your 1RM is 315, and total work increase correlates with bigger hypertrophy stimulus.
Does it mean that you must do starting strength until 315 for years? No, but as you're hitting plateau after plateau on strength, and your objective is size, you could consider switching to a more bodybuilding focused program.
for the guys who understand, and not the ones who do it as easy as they breathe:
how do you eat more? there absolutely must be a sustainable method
Focusing majority of diet on calorie dense foods will help you get there.
Start by increasing stomach volume with shit like water and salad, so your body gets used to high volume food. Add in some sugary shit here and there to spike your hunger, and follow up with decent food. Keep going with this pattern until you can sustainably eat enough decent food in a day to maintain or gain without much trouble, and then add more calorie dense food like fatty meats, dairy, and so forth. If you track your intake, you'll see more specifically what works for you, but in general, this should get you eating more easily (in the span of a month or so).
>t. former fatass
What should I break a fast with that won’t sit heavy in my guts?
is it possible to be a complete beginner and train only for hypertrophy to increase muscle size as much as possible and yet still be super weak?
and is the opposite true, that you can train just for strength whilst putting on minimal muscle mass?
Are you supposed to work out during long fasting? If so how hard do you push it?
I worked out yesterday on just a 24 hour fast, and it was miserable. Probably just do 75% or so and cardio.
>fasting
Let me get my soapbox out. Fasting is shitty for most people because
>leads to large amounts of muscle loss
>doesn't teach dietary control and most fatties regain all their weight afterwards
>large amount of muscle loss
Literally wrong.
>If I say a lie with conviction it becomes true
I'm not going to waste my time arguing with you, stay in your containment general.
I have trained on a 16-8 fast for years, then break fast immediately after. I do bring electrolytes to my sessions though.
Man the last 2 days ive been a bit depressive
My cut started about 2 weeks ago, ive checked my calories at 1800, i count what i eat and i eat a lot of fats too but.... would taking fishoil help a bit?
Are you getting outside for sunlight or taking Vitamin D daily?
Most of the time inside because of work
I did stop taking Vit D because summer is starting, might start that again then eh
Vitamin D is water soluble and the upper limit for side effects, let alone possible damage, is sky high. There’s really no harm in taking it year round, and especially during winter season. It makes a huge difference.
Looking back i did stop taking my 5.000 ie every 3 days, that would be a reason why i've been so lethargic lately. Frick.
I can’t seem to lose weight. I was bulking for a couple months and started a 500 calorie deficit about 10-14 days ago. I’m pretty sure I’m below my TDEE, but for some reason I’ve stayed the same weight.
Is it just too soon to be seeing progress?
Either you’re lying to yourself about your deficit or you’re some super manlet.
I’m definitely not lying. I’ve been weighing and tracking everything, I’ve even forced myself to eat 150g of potatoes for dinner just to stay below
When do you weigh yourself? Try weighing yourself faster, after having taken a good shit in the morning, and having cut yourself off from eating at around 7pm the night before. It’s very possible you’re losing weight but not easily seeing it because it’s all sitting in your bowels.
>Try weighing yourself faster,
If you need more than 5 picoseconds to weigh yourself, there’s no saving you
dont go below tdee
stick to the plan
it takes time
>don’t go below TDEE
or do and end up a fricking skelly
You’re fricking moronic
you are yes
Lads I need some help with a stretching routine to go alongside my lifting. What kind of stretches should i be incorporating? When should I stretch? Before/after workout or morning/evening. Goals in general are to improve my flexibility and general health, also could do with improving my arch when i bench
High-carb bulk plus constant tea drinking has fricked up my teeth. How much should I tip my dentist if paying out of pocket?
No tip, you already pay enough to see a dentist as is.
What kind of tea?
Black green and dragonwell. I got stains on my teeth like a europoor.
try out some diy teeth whitening solutions like rinsing your teeth with coconut oil or brushing with sodium bicarb
Can I still be healthy if I'm 250 and exercise then eat a lot without losing anymore weight?
>being obese but still healthy?
obese is never healthy
QRD on body recomp please?
You eat to keep your weight stable and cross your fingers your body fat turns into muscle mass.
Possible? Yes
Fast? Efficient? Depends. Try it. When you become tired of spinning your wheels, go back to bulk/cut cycles.
Be careful with stretching. Dynamic is better than static and after lifting or on rest days with previous warm up. Look up Limber 11.
>asked this the other day at /fat/ but did get any replies
long story short can you damage your meniscus + cartilage + acl tendon on only one leg from doing entry level baby weights ATG squats only for 4 months like the doctor and MRI says
>OR
I was walking + sprinting for 6 months prior to those squats and along with the squats I exercised for 5-6 days a week for 10 months so it's just ITB syndrome from overused legs on my weaker leg with limited exercise choices like the physical therapist says
I am getting close to 30 (ok just 27) and I have been a couch potato all my life so he says entry level meniscus and cartilage damage could be genetic at 30s plus I work at a shitty retail job with lots of walking + standing and lifting boxes
I have been doing PT for the last month now and my range of motion is almost perfect but my balance is still bad and I still can't sprint or even attempt to squat just the bar out of fear and I constantly hear clicking noises when I bend the knee and feel something moving while going up the stairs at every single step.
Sorry for the wall of text but I don't know how I can explain in a shorter manner without details.
also I was fat for 3 years and skinnyfat after my teens if that makes a difference but now I have achieved skeleton mode for the last year
sounds like an issue of overuse to me but not sure
Clicking doesn't matter and it's probably the sprints more than the squats that frick up your knee anon.
Add some collagen into your diet, eat more protein and squat high weight low reps.
Other than that, the clicking doesn't mean much I can still make my knees click and I squat 160kg
how do i progress from kneeling ab wheel rollouts to standing? i can do multiple sets of fully extended kneeling rollouts no problem, but i keep collapsing whenever i try starting from my feet
Is jump roping a good way to rapidly increase my vo2 max?
>t. 28 year old with 50 vo2 max. Almost never does cardio
no. running, swimming and cycling are all superior to skipping.
Is this routine OK for trying to increase strength while cutting on a slight calorie deficit. I'm <1 year weight training and >20% bf. If volume becomes too much I assume I should cut back on 5x5 sets to 4x5-3x5.
Monday
Bench BB Press (5x5)
Incline DB Press (3x8-12)
Chest supported Cable Rows(5x5)
Lat Pulldown (3x8-12)
Squat (3x8-12)
Tricep Pushdowns (3x8-13)
Lat Raises (3x8-12)
Wednesday
Squat (5x5)
Leg extension (3x8-12)
Seated Goodmornings (3x8-12)
Bench Press (3x8-12)
Lat Pulldowns (3x8-12)
Chest Supported Cable Rows (3x8-12)
Lat Raises (3x8-12)
Friday
Pull Ups (3xAMRAP)
Cable Rows (5x5)
Face Pulls (3x8-12)
Bench BB Press (5x5)
Squat (3x8-12)
Bicep Curls (3x8-12)
What type of rice do you eat?
usually jasmine, sometimes basmati. depends on the cuisine.
cardio does not kill gains.
Cardio can and if that poster does long distance running he can stay slim.
bsamati
Jasmine
Cardio kills gains, right?
What if I'm trying to get more twink-like than shredded?
I'm a chubby dude, but I'm losing a lot of weight and I'd prefer to lose weight as fast as possible by alternating cardio and lifting
Would that be cool?
Cardio kills your pump, not your gains.
>Cardio kills gains, right?
No, it never has. It's been a meme for years and people still fall for it
>I'm a chubby dude, but I'm losing a lot of weight and I'd prefer to lose weight as fast as possible by alternating cardio and lifting
The type of exercise you do means frick all, only your diet matters. You can run 50 miles a day but if you eat 10k+ calories a day you ain't losing weight
how do I train myself to only eat when I'm hungry? I've had a bad habit for a while where I'll get something to eat a couple hours before I go to sleep even though I ate earlier in the day and I'm not hungry. I've also noticed that I will tend to do this when I'm bored and don't have anything else to do, so I want to train myself to stop.
Drink more water. Boredom makes people fill in the time with food, do something with your time instead of staring at your computer/phone all day
>wake up nice and early, fix sleep schedule
>come 12-3pm, feel like decaying shit
>nap midday
>sleep schedule fricked all over again
How do I stop feeling like shit in the afternoon? I love waking up early but hate feeling like shit later on.
Fix your diet and/or lifestyle
What's the optimal hand width on the bar to target shoulders the most on OHP?
the one that allows you max stretch, contraction, lift more, without pain.
back benefits from:
horizontal pull (cable row, barbell row, etc),
vertical pull (pull up, machine pull down, etc), sprinkle some shrug, face pull like and single arm movements and you're set
chances are you won't get enough biotin from food, supplement, hyperdose.
dht blocking unless very selective to hair follicles could be risky - finasteride over time affected my erections quality.
biotin also helped more on nails than hair, imho.
there are some mega autistic "hair growth holy grail stacks" around so complex and expensive that made hair transplants a safer, faster, and more reliable option.
full body types
Adding onto that, what’s the best full body program? Or should I just do a lot of exercises a day then do that for 3 days a week?
Can't really tell. It's been a long time since I can't do those anymore due to recovery issues.
Did you try the assisted dip/pullup machine?
Different grips?
I hate flat benching because when i unrack alone, i constantly lose back tightness. Having a spotter could help on the unracking, but too autistic to ask for help every single time.
Do you have access to an adjustable u hooks bench and lower it a bit?
I never had this issue with the incline bench because i can adjust the seat better.
Other options to explore: squat pad or similar in your lower back to increase support while arching and a lifting belt, but in my experience, doesn't work as to be tight enough while lying flat would be impossible to latch while standing up
God, i hate flat bench so much.
>Did you try the assisted dip/pullup machine?
yes, as i said when i go on the assisted dip machine and set the help to 10kg it feels much better but im not sure if its the added stability due to my knees being on the pad or if im just missing strength/stabilisation tissue/mass in my chest
>Different grips?
yes, doesnt change anything unfortunately
Is it a bad idea to eat edibles everyday? It helps when I have trouble sleeping.
>Is it a bad idea to eat edibles everyday?
obviously
>It helps when I have trouble sleeping.
no it doesn't. weeds fricks with your sleep. your sleep issues are probably caused by drug use.
I just joined a new gym, and it has a little one-man infrared sauna. I've never used a sauna, so I might go and try it out first thing tomorrow morning.
Any tips?
I'm guessing the clothing etiquette is a clean T-shirt and shorts, and about 10-20 minutes is a reasonable goal?
When starting out, don't go longer than like 10 minutes. You need to get used it to. Never stay longer than like 30 minutes when you do get used to it, typical lengths are ~15 minutes. Just be sure to drink plenty of water before and after, you'll sweat a lot in there.
>I'm guessing the clothing etiquette is a clean T-shirt and shorts
It's typically what you're comfortable with. I only go in with swim trunks after being in the pool for a while, but you'll typically see some older guys go in with just a towel wrapped around their waist
Cheers, I'll aim for 10 minutes, I guess by setting an alarm on my phone outside the sauna. Also, are cold showers afterwards a meme, or are they good?
I hope there's nobody else there, it's technically a two-person sauna but I'm not going to try sharing it with anybody in my first time.
Most saunas tend to have timers of some kind in them, or right outside the window. Most of the time it's those little hourglass things pinned to the wall that you can turn upsidedown and they run for 15 min.
>Also, are cold showers afterwards a meme, or are they good?
This is one of those super divisive/opinionated things that you'll never get a straight answer from anyone. I only take cool showers on a hot day if I'm overheated. Other than that I never take cold showers
>I guess by setting an alarm on my phone outside the sauna
This is how you get your shit stolen, anon. Just look for a clock through its window if it doesn't have a timer inside it
>are cold showers afterwards a meme
no they arent a meme
ill tell you what people do traditionally (or that ive experienced at least)
>sauna at high heat ~80 degrees
>stay there until you are feeling weak/about to die basically
>jump in the lake outside (this is in a place where youd need to drill a hole through the ice beforehand)
>get out of the lake after ~30 seconds
>take a shot of vodka
>repeat until one of your mates passes out from the vodka
its good fun and really gets your heart beating
I was about to say "ignore everything this dumbass is saying" but if anyone is dumb enough to fall for this that's on them.
its a real thing but its not really a post gym workout thing and yeah you probably need to get used to it. you do it if you have a few hours spare in finland basically
you could google it if you dont believe me
It sounds pretty fun, I'd try it one day if the opportunity came up.
One time when I was camping by a freezing cold river (runoff from a mountain) there was a couple with a sauna tent that they'd imported from Russia. They would sit in the sauna for a while, jump in the river, then go back in the sauna. It looked like fun.
ah but if you believe that other anon you replied to you just witnessed a group suicide
will travelling to taiwan cure my yellow fever?
Don't go there now, you might be just about to get a free all-expenses-paid trip courtesy of the US government.
i'm from europe
Please give simple running routine for treadmill.
Goal: Stamina.
do your own homework, dipshit. How fricking hard is it to google "simple running routine for treadmill" jesus fricking christ
>turn on treadmill
>run for as long as you can
>run just a little bit longer each time
simple as
will travelling to taiwan cure my yellow fever or will it make it worse?
It will make it worse
I have been doing Greyskull LP (+ accessory exercises) for almost a year while bulking with some good results, I am now kind of builtfat, what should I do now for cutting? Should I reduce fats and carbs and maybe jump a rope on rest days?
Thanks anons, help me see my abs at leats once before I die
Is eating under 1200cal really that bad or are other women just trying to sabotage me?
Very much depends on your body type, naturally. A 4'10" 90lb woman could do it just fine. 6'+ 175lb and built? Yeah glhf
I'm 5'3 140ibs, it should be fine right?
if you can you should eat something closer to 1500 and do cardio
Oh, eating more isn't a problem. I'm just scared I'll gain the weight back, is 1500 really OK?
youre trying to lose weight or what? i dont get it
Oh yeah, sorry, I should have said, sorry
ok if you want to go auswitch mode then just eat 1200 kcal but if you want to keep the muscle you have (i know youre probably a woman but you still want to keep it because you probably like being able to lift grocery bags) eat at 1500 and do cardio, wont be as fast but you wont feel like shit and youll be doing cardio which is always a good thing
I do like being able to lift groceries. 1500 just seems like a lot given according to this, light exercise is only around 1600. It's only a 100cal defecit
do you not know what cardio is or what it does? its extra effective comparatively for smaller people at weightloss btw
I'll bear that in mind, thank you
I don't really know what constitutes light or moderate activity really. Right now I only lift and walk
if you lift you have a bit of muscle so your tdee calculators are going to be a fair amount lower than the reality (muscle uses more calories than fat does)
light would be a fairly slow walk, moderate would be you lifting
Light would be walking. Moderate is a light jog for Iunno 2 miles maybe? Or like ~20-30 minutes on an elliptical
Those things are a crapshoot at best. Don't go thinking that number is rocksolid, it could be off by like 15% at least
OK, noted, thank you
Also noted, thank you
Oh I think I can manage that, it's about half the amount that I walk daily.
Thank you for answering my dumb questions. I grew up fat. I lost a lot of weight and now I'm trying to get in the habit of exercising. But I've literally never done it before so I know nothing, thank you for taking the time to help
>I lost a lot of weight and now I'm trying to get in the habit of exercising
Required viewing: https://www.youtube.com/watch?v=R2_Mn-qRKjA
Thank you
No, but that sounds funny
Just know that when you first start making excuses about "oh it's just one day I can skip one day" it gets easier to skip another. Then skip another. Then you're skipping a week. I've been hitting the gym for like 7 years, now, I can count on one hand how many days I've skipped that weren't due to sickness/injury. Forming the habit can suck, but then exercising is just another part of your day.
are you the one that was asking in afg for a way to ask out a guy and the settled on asking for a bench press spot?
>I'm just scared I'll gain the weight back
Then just... eat less when you see your weight going back up? This isn't rocket science. Children are able to understand this stuff.
>is 1500 really OK?
I'm 6'1" 192lb and I eat around 1700 while cutting. You'll be more than fine.
Wrapping up 2nd week of lifting. I ate around 1500 calories for the last year or so and went from 230lbs and stalled at 155 for a couple months so I decided to start lifting and eating more. Been working out four days a week, upper lower body split, eating at 2500 cals, 160g of protein a day. I lost 3 pounds, weighed in at 152lbs this morning. How?
You burns more calories than you ate. Basic physics. What's the problem?
what
said might not be true, you can fluctuate wildly in short amounts of time and also your scale probably isnt super accurate.
how could your weight change that fast though? maybe you hadnt shat for a day before the weigh in, maybe you drank more water just before, maybe your clothes were heavier that day or maybe you were just standing on a different part of the scale
your metabolism was probably fricked up from being in a deficit so long. increasing cals and exercise fixed that.
what foods do i eat that contain biotin, and block dht? i want long hair and be fit but dont want to thin/bald.
I am also interested in an answer to this. If theres food that helps with maintaining hair I will eat more of it
anyone?
https://googlethatforyou.com?q=foods%20that%20contain%20biotin wow anon that was so hard!!!!!
What benchpress 4x10 is considered non-dyel? I can almost do with 50kg which isnt impressive but when I started 8 months ago I could only do 30kg
>bench press
>4x10
I'm gonna stop you right there.
So 3x10? Plz reply
try like 5 sets of 5-8 reps
Got u. Ill do that from now on.
What kg is non-dyel though? I like having a goal to look up to
1plate is where you're out of DYELland.
60kg 5x8 is non dyel? I think ill soon be able to pull that off
Heavy compounds should max out at like 8 reps. Try 5-6 reps, 8 reps if you want lighter weight if your wrists can't handle it yet
I've been going to the gym for a year and I still don't understand what exercise hits what part of the back.
On my back days I do barbell rows, then horizontal rows, machine widegrip pulldowns and machine seated closegrip rows
Am I missing something
I'm a skelly and too insecure to go to the gym. Is barbell + dumbells (max 20kg/44 lbs weights) at home enough to build myself up enough to not be laughed at when I finally go to the gym, or should I just man the frick up?
>I'm a skelly and too insecure to go to the gym
No one at the gym is going to care how little you lift unless you're lifting incorrectly/dangerously
>enough to build myself up enough to not be laughed at when I finally go to the gym
You won't get laughed at in the first place. There are dozens of men at my gym that bench 25s and lower. No one cares
>or should I just man the frick up?
Yes.
What’s the best workout routine for 2-3 days?
the best routine is the one you like and will actually do. try out a couple exercises and add them to your routine
if youre a beginner anything works, just have fun and try to build the habit of actually going
So I trying to isolate my short biceps and I feel them being used during the workout but after the soreness is focused on the forearms, (picrel, the yellow parts). I'm doing something wrong? The form I'm using is also on picrel.
what part of dips am i fricking up on that my sternum hurts to the point where im afraid to continue despite getting decent ROM and my tris not limiting? is it something in my chest? when i set the assist to ~10kg its fine and i can go until my tris fail and my sternum doesnt feel like its about to explode but without assist im getting fricked
is it some kind of stabilisation muscle/tissue that im missing or sth? not warmed up properly? i love doing dips but this is driving me crazy
Lyle McDonald advocates for a 2 week maintenance period following a bulk before you cut in the links in the sticky but I still don't really know why. Is this necessary? I've heard about doing this after a cut before a bulk but I feel like I've seen no other literature or anecdotes about maintenance following a bulk. If it helps to not lose gains then I don't mind doing it but I just wanna make sure it's worthwhile and why
how do i increase my stability during bench? i make sure to have 3 points of contact on the bench, use leg drive to stabilize myself but once i get into the 3-5 rep range after 1-2 reps it feels like i lose my stability or im not pressing mainly through my chest anymore but rather my front delts? which i suppose is caused by lack of back tightness? i try to inhale and plush my chest up before lowering the bar again but it just feels wrong.
t. 85kg benchlet
I tried doing leg raises while lying on the ground. When I tried keeping my legs straight I got this very uncomfortable pain right above my buttcrack. What is that?
your lower back
try pressing your lower back flat against the ground when you do leg raises
I will try, but it felt like I was stretching something more than I should. Is this maybe a flexibility issue?
Is a vo2 max of 50 good for a 28 year old dude who does no cardio at all??
>Friday workout
>Start with squats
>Horrible at them so I do 4 sets of 12 reps with low weight
>Wrote 15 (kg) on last week's sheet
>Brainfart
>I must've meant 15 kg on each side, not 15 kg total
>Put on 30 kg on the bar
>Mfw I accidentally doubled my max weight by sheer confusion
Have I been.... overthinking this?
I just remember how much weight to put on each side on barbell stuff, I actually have no idea what all my total weight lifts are. I just know I can squat with two 45's and a 35 on each side for 3 sets of 5. Just do whatever works for you
It do be like that some times
is it worth eating protein bars or its just better to get protein from elsewhere and avoid all the other crap thats in them?
Real food is better, then protein powder, then bars
Things you could try:
carb cycling
reverse dieting
diet break (1-2 weeks)
increase NEAT
EC supplementation
more spicy foods
on top or replacing what you already do it
If the machine makes you feel better, seems like you stabilizer muscles are the limiting factor. You either train them more or frick them and do isolations.
Elliptical machines are better than treadmills imo - less impact, more stable, upper body involvement
huh, well I guess that settles that. thanks bros. I always(wrongly) assumed the reason they littered places like Curves was because they were super light work
well, it's cardio equipment
>If the machine makes you feel better, seems like you stabilizer muscles are the limiting factor. You either train them more or frick them and do isolations.
this is probably a moronic question then but how do i train the stabilization muscles more if im not doing free weight dips? what other exercises are there that strengthen my stabilisators that get used in dips? pushups?
I am starting calisthenics (outdoor) and need new clothes. Are these jogging tights you wear under shorts good ? ( I am a fat guy)
What are some good cheap clothes I can use for running and doing pushups etc. outdoors during spring time
bros, i hit a weight loss plateau, iam on 1900 calories(165g protein), i do cardio 3 times a week, i do a full body 4 times a week program. and i do a refeed day(2500calories) once a week, any tips, i have been in this plateau for about a month
even more cardio, no refeed (meme) and lift even harder
>i hit a weight loss plateau
Didn't read the rest of your post, literally just eat less how the frick is this a difficult concept to understand??? How the frick can anyone not understand this shit???
Had stomach flu three weeks ago and my digestions just stopped working from then on. I shit once a day and these are really crappy ones, not clean at all. I'm extremely bloated
I always do cardio 5-6 times a week + lifting 6 times a week. I have enough movement in my daily life.
What should I do? I already drink more water than the average person, otherwise I'm completely healthy
thoughts on elliptical for cardio? I'm a homegymer and my wife found an elliptical for free on FB marketplace a while ago that she uses every now and then. I've been tossing around the idea of buying a spin bike for cardio and she mentioned "why not just use the elliptical?" I honestly never thought about that. does anyone here use one for zone 2 conditioning? for reference I do 4 5/3/1 alternating between BBB and FSL and mountain bike when I can
Elliptical is the only cardio machine I'll ever touch. When I'm cutting I'll spend 30-45 min on them at the end of a workout
Are powerblocks good for $350? Seems kinda high. Lookin at some shit on marketplace, I want to use some adjustable dumbbells instead of having a fricking collection.
Depends on the model, there's like 5 different ones?
I think they are "pro" model, but still seems kinda high. Wish I lived nearer some of the others selling them for just ~150.
There's 3 different "Pro" models, anon. Compare exactly what they have to https://powerblock.com/compare-models/ and see what you think is good.
Is PPL 3 days a week with a 4th day dedicated to rowing an alright substitute for PPLPPL?
>is doing 50% of the work a good substitute to doing 100% of the work?
Are you fricking serious?
>hitting each muscle group twice a week over the course of 4 days is half the work of hitting a muscle group twice a week over 6 days
Are you stupid?
>PPL
>PPLPPL
You have to be the stupidest motherfricker to think that isn't half the work. You have to be the biggest fricking liar to think that a single day of """""rowing""""" equals another PPL sequence. Get the frick out.
>calling a 4 day workout a 3 day workout
>rowing in “””quotes””””
You are being disingenuous
I want to buy a resistance band. If I cant try them out before hand, what is a good one to start off with. Just looking to use one to warm up with mainly. But if I can do some exercises with it also that would be good too.,
You probably want a set with different resistances if you want to use it for exercise, a lot come in 3-5 different resistances. I bought a roll of Theraband 6 yards that i cut to arm length to use for snatch warmups. I think they're a decent brand
Thanks man
>Whats the best hypertrophy program for an intermediate natural?
I'm currently doing phat since I don't really know that many programs other than ppl. What do other anons here run?
There is no "best", the only "best" is what you enjoy the most that keeps you in the gym. I do upper/lower for 4 days/week.
Besides getting hCG shots from a doctor, is there anything else I can do to get bigger balls?
>gymbro A tells me my deadlift form is perfect
>gymbro B tells me my deadlift form is completely wrong
Do you just go with the advice given by the dude with the bigger gainz here?
post yourself deadlifting and let us decide
I want to move from 3 days a week to 5, is the below a good routine?
Push day 1 (Sunday):
>Dumbbell press
>Lateral raises
>Pec deck
>Shoulder press/OHP
>Push ups
Legs (Monday):
>Squat
>Hamstring curls
>Leg extension
>Calf raises (need this for tendon recovery)
Pull day 1 (Tuesday):
>Lat pulldown
>Bicep curls
>Assisted pull ups
>Assisted chin ups
>Seated row
Wednesday rest/soccer training
Push day 2 (Thursday):
>Lateral raises
>Dumbbell press (maybe incline)
>Shoulder press/OHP
>Pec deck
>Face pulls
Pull day 2 (Friday):
>Lat pulldown
>Bicep curls
>Assisted pull ups
>Assisted chin ups
>Seated row
Saturday rest/soccer game
Replace pushups with a tricep isolation. The (maybe incline) should definitely be an incline. You should do both dumbbell presses as incline as upper chest always lags behind lower chest on everyone. Lat pulldown + pull ups + chin ups is redundant, you can swap one of those out for something else
I have absolutely fricked tricep genetics and they're by far my visually biggest muscle despite not training them at all
Fair, still something to think about. Instead then hit the rear delt like this: https://youtu.be/21lYP86dHW4?t=404 I always take the handles off the machine like they do. The handles always get in the way
Am I fricking up my supplements by taking them for breakfast, when I also drink like a liter of water that I piss out few hours later.
Do I flush the supplements out by drinking too much at the same time?
are you taking supps for breakfast or with breakfast? always have them with a meal.
With breakfast, I'm not a dumdum.
I know most vitamins cling onto fat/oils, which I have for breakfast. But yeah, I drink a lot for breakfast.
you're all good then.
I take fish oil/vit d with breakfast, multi with lunch and mag straight after dinner.
>been lifting regularly for 6 months
>bad head thoughts still won't go away
IST lied to me. How do I get rid of my anxiety for good bros
Are you fricking serious? Tell a doc, get on some meds you frickin dipshit.
I've been on tablets previously and they didn't really help me, unfortunately. I could definitely eat cleaner, how much would thay help?
The dumb thing about these types of meds is that there's frickin dozens of them and they all do VERY slightly different things, so you just have to try the next one and see if that works. And then try the next one, then try the next one. I watched a friend try like 9 different antidepressants before finding the *one* that finally worked for him.
>I could definitely eat cleaner
There's a ton about your lifestyle you could change. Delete social media (it's a fricking cancer anyway), spend more time outside, spend more time with friends, stop staring at your phone/PC all day, eat a cleaner diet, get a proper amount of sleep every night, eliminate shitty drinks (soda, etc) and only drink water, stop wasting money on shitty vices and learn to properly save money
how do i incorporate sth like doing short sprint workout 2x a week with my lifting 5x a week so it doesnt impact my lower body workouts? i run UxLxULAx
at the end of the arm and first upper day? on rest day after lower workouts?
>at the end of the arm and first upper day?
I mean yeah that's literally the only way I see this working. The only other thing I could think of was doing them at the end of leg days (and dropping one leg exercise or something and having the sprints be a substitute for it) but that's kinda iffy.
alright thanks, thought so. im only planning on doing 4x10-15 sec sprints each (maybe on an assault bike? instead of running, not sure) to build some explosiveness so its nothing crazy but im 30 already so dont wanna frick with my joints too much
I'm 33 and not happy about where I am. What book should I pick up and read?
The God Delusion or the Communist Manifesto
are bench dips just a progression exercise to ultimately be able to do normal dips? i dont see how it involves the chest very much so im wondering if i can do those and get better at them until i can do proper dips
yes. if you have an assisted dip machine in your gym that would be better. you can also do dips with one foot on the floor to take some of the weight off. you'll feel it more in your chest if you can do the proper movement.
how do I train for strength? I still don't understand how it works. Something neurological, but a skinny looking guy out lifting a big mf makes no sense.
those skinny looking guys you're talking about rest for up to 5-10 minutes in between sets to avoid putting on too much size,track athletes do this to gain speed while avoiding the extra weight so it doesnt impede their speed or endurance,even by a millisecond.
Bros I'm a almost 3 months into greyskull and I'm squatting only like 10 lbs more than I bench. Only squatting 1 plate and have failed twice at 1 plate so far. How2squat? I fricking dread this exercise and feel like an idiot everytime I do it
Make sure your foot stance is right for how your legs should move. Don't lean forward too much, you start to make it a lower back exercise instead of a leg exercise. The weight should feel like it's on the ball or below ankle area, not your toes. At the bottom, pause at the bottom for a second then push up. Without watching exactly how you squat, these are just basic pointers
I feel like I lose power at the bottom of the movement and end up good morning it unless it is light
Is there a calculator that's basically the opposite of 1rm calcs?
Like, I'd enter my 1rm and get how much weight I should be able to move for, say, 6 reps, 8 reps, etc
https://symmetricstrength.com/
input your stats then scroll down to the table at the bottom of the page. you won't get the exact number but you can estimate close enough.
is this actually good?
if you want to pay that price, sure. Easy to incorporate into a shake, and without the fat
but srsly, why not just peanut butter?
im assuming youre cutting so this probably doesnt help as much but ive been doing 12g (50kcal) of this with some water to make it really watery and ive been adding it to my beef-rice/bulgur/couscous/whatever-the-frick-rice replacement/mince meat/veggies-bowl or mush rather and it adds a really nice nutty taste to it and makes it super easy to get down
also really nice in porridge
if you have the money and means to use it, yes, its good. might be slightly cheaper from myprotein for example, depending on where you live i guess
ive tried both and i didnt really taste or notice a difference
PROS:
>better protein:calorie
>lower calorie
>easier to measure out
CONS:
>price
>doesn't taste as good
I use regular peanut butter during bulks/maintenance and use powdered peanut butter while cutting.
if calories and taste arent a concern, is there any point other than maybe price to eat chicken over any kind of beef, even minced ground beef? i always read that chicken is essentially just really lean protein with not that many micros, whereas beef (stake mainly) is a micro powerhouse, so should one stick to beef in that case? is the amount of micro nutrients really that impactful, esp if im only eating ground beef and not high quality beef cuts like steaks?
if you're unsure about micros, just drop a multivitamin. Ground beef has obv more fat, which can be okay depending on the rest of your diet.
the whole chicken-rice-broccoli thing comes from a) people on gear (no fat needed if your hormones are exogenic) and it is b) easy to calculate your intake
Adding an arms and shoulders day (no heavy compounds) shouldn’t affect recovery/fatigue at all should it?
The fitness room in my apartment has dumbbells, kettlebells, ez bars, a smith machine, and a cable machine. What's the best way for me to do the equivalent of deadlift, squats, and rows which I would normally do at a rack? I only use the smith machine for incline bench, could I be using it for more?
how to gain body mass as 40 kg female? i'm an ectomorph and it's genetically hard to gain weight , what do?
eat more
>it's genetically hard to gain weight
No the frick it's not. Literally just eat more
>ectomorph
Doesn't exist.
>what do?
Eat more fat, pasta, and rice. Fat is energy-dense, and pasta and rice are not very filling, so you can eat a lot. Gaining weight is not that hard, you can just eat ice cream and pastries all day. But presumably you want to gain muscle more than fat and in that case, best bet is to increase carbs as much as possible, then fat when you literally can't stomach any more carbs... All assuming you already get your daily protein and there is no need for more.
cable tricep pushdown or JM Press™
I dont have much room in the gym room so i dont know if a boxing bag stand would fit in there and walls are too thin material to handle the weight if mounted, my pullup bar in the rack has the weight capability for 110kg, could there be a way to secure a boxing bag to the pullup bar? Thinking either 32kg or 50kg bag but idk how well that would work, couldnt really move around it with combos just straight punches/jabs/etc
how bad is smoking weed even just once for my gains? friend of mine wants to smoke one once we're done with our job education, im a weed virigin so idk what to expect
I want to look good and run 5-6x a week. What routine would be best?
>Higher rep full body 3x a week (pic related)
>Higher rep Upper/Lower split 4x a week
The program in the image is so fricking dumb you might as well randomize exercises; you'll get something equally coherent.
You could try these out as a start https://youtu.be/CQTJ3bn6iPQ
>"science" pajeet
Thanks for your great contribution.
What makes it so bad? It's a Natural Hypertrophy routine, and he is a decently well-known guy I think
>80 to 200 sit ups per set
First of all, that's too many to be effective. Second, almost nobody can do that many sit ups with proper form.
>RDLs or DB bench
>Rows OR good mornings
These exercises don't even target the same muscle group. The program is filled with these or's which I don't understand.
>Seated calf raises
Shown to be inferior calf raises where your legs are straight.
>pelican cable curl
>reverse curl
>cable curls
random ass shit for no reason. Why are there so many different exercises in this program? You should do the same exercise over and over again so that you can track progress and improve your technique. You get to switch a few times a year tops. This is just... confusing and annoying to deal with.
>Deadlifts 3x3 or 3x5
Deadlifts are mostly a waste of time if your goal is aesthetics (which this program claims to be), and 3 repetitions are also not enough if your goal is aesthetics. It should be at least 5 and probably more.
>he is a decently well-known
That has nothing to do with the quality of his programs.
This is just me glossing it over, the more I look at it the worse it gets. I hope you get the idea.
Thanks for the input m8. What would you suggest as an alternative instead? I want to lift 3-4x times a week and run 5-6x as well. Goal is aesthetics
I linked you two videos to start with in my original response that will get you very far.
Is it healthy to do one or two days of dry fasting each week if you are overweight?
Posting again because a lot goes unanswered in these threads. I'm trying to isolate my short biceps and I feel them being used during the workout but the day after my forearms are sore (picrel shows the exact region) while my biceps are mostly fine. Is this normal or I'm doing something wrong?
Also what is better to each part of the biceps (short and long), pronation or supination? I tried to find information about this but it seems there is a lot of contradiction.
Getting a gym membership for the first time, what kind of shoes do people recommend for general gym stuff? Lifting, light cardio, etc. Will I be fine in a pair of decent thrift store tennis shoes?
yes
Gotcha thank you
>Lifting
I just do it in my socks.
What kind of yoga mat should I get? My current foam one makes me itchy when I'm exposed to it.
Is Built like a Badass a decent routine? It's an upper/lower/upper bodybuilding routine
Bump
do you mind posting actual the program or a link to it
>https://www.yumpu.com/en/document/read/19063588/built-like-a-badasspdf
I found it in the sticky
>bench press
Bench press is a bad exercise because it limits your range of motion in the worst possible position.
>2s static hold on shrugs
Couldn't come up with a worse way to exercise if I tried.
This belongs in the dumpster
what do you think about one arm floor press? I use it as a substitute for bench in my home gym because merely unracking the weight alone takes a rep or two worths of energy out of me before I even get started.
Your elbow hits the floor way too soon. Also, it's a problem that you're only using one arm at a time, which likely reduces stability and limits how much force you can exert. One side at a time can be
warranted in some situations but you have to be mindful of maintaining stability.
Push-ups are good if you don't have much equipment - it has one barbell's diameter more range of motion than bench press, after all. Even more so, if you can set up deficit push-ups. Slowly go down and make sure that your chest gently touches the ground with each repetition.
But if you want a good chest exercise that you can do with dumbbells, dumbbell flies are great. The exercise gets harder the longer the muscle gets which it's amazing. Few exercises have that property.
Do any of you have cancer or something like MS? What was/is it like for you; how did you feel before hand? I have been getting sick more frequently lately with lots of weird problems like muscle aches, joint pains, swelling, etc. And I also found a small lump on my leg; but the doc said it could just be a cyst or something and not serious. I don't know, I just keep feeling weird, sick, tired, and drained all the time with no real sense of recovery because in a few weeks I just feel the same way again.
Take a blood test and check your vitamins and other shit levels, maybe you are lack something. Sleep well, take enough sun, water and vegetables with your meat.
Also try another doctor if you still feel bad.
Well I haven't had a first doc in a long time. I just went to a reputable 'urgent care' place near me (that is actually part of the main hospital just a different building) and told them whats up and got some blood tests (no results yet).
I'm super worried it being some as serious as cancer/etc, I just am tired of feeling so shitty all the time. I just want to be normal.
that should say: I'm not super worried
Everytime I go out to the shops and that, I keep catching women looking at me from the women working there and some of the other women customers there multiple times, what is going on here?
Sometimes they'll even ask how I am and remember me from the other day despite only being served by them and saying hi, just seems odd to me.
I am losing weight at the moment but I am still obese and got a bit of a double chin still so I don't think it is attraction but there is a change in how people, especially women are looking at me now.
How bad or good is ground beef?
The high fat ones are less good for you, but it's not bad in general
it's red meat; too much of it is bad for your heart [saturated fat] but it's a good source of protein and some micros
GOAT if you're a brokie, leaner is better, check outlet stores or mix in ground turkey.
However: ground beef has more histamine, if you have a histamine sensitivity, may not be good long term, but I only ever hear 100% carnivores who used to have bad autoimmune b***h about ground beef.
I'm confused about how you progress weights. If my max bench is 100 and my goal by the end of the week is 105, do I just bench 100 all week and by the end I'll lift 105? Or do I have to bench 105 and fail
If you can complete all sets and reps, then you either increase the weight or you increase the reps for the next session. Simple as.
Your goal isn't a weight amount, but a sets/reps amount. If you're doing 3x5 bench and you can do 3x5 clean, then you add 5lbs and try for 3x5 again. And if you're stalling you can try doing the same weight but 3x6 instead.
>Can't bench 135 without almost guillotining myself
>Can bust out 10 weighted dips at bw+25lbs
What did my body mean by this? Triceps are just stronger?
>can squat 3 plates after 5 months lifting
>still can't bench even 1 plater after the same amount of time
Who upperbodylet here
I don't believe you
>3plate after 5 months
You either lifted a frickload back in the day and are getting back into the groove, or you're a liar.