QTDDTOT - The strongest Andalusian edition
I'll start: do high protein (1.5g/lb) diets lower testosterone because the reduced space for carbs/fat? I always thought that the excess protein get converted to carbs, is that true?
QTDDTOT
QTDDTOT - The strongest Andalusian edition
I'll start: do high protein (1.5g/lb) diets lower testosterone because the reduced space for carbs/fat? I always thought that the excess protein get converted to carbs, is that true?
The answer to that question is that you’re a stupid homofag
¯_(ツ)_/¯
the science says yes
Read pic related
I am very interested on that pic. Is it reliable? I want to hear other anons commenting on it. I was under the impression that high protein (1 g per lb) is better than moderate-low protein for fitness
"High" protein intake depends on a few factors. Body composition (leanness/fatness), age, level of training, and diet (cut/bulk/maintenance).
1g/lb is a good rule of thumb that won't be bad for anyone at any point, ever, and will be beneficial for nearly everyone lifting weights at nearly all times.
However there are times when it's good but not optimal, IE you're making gains but with more (or less) protein you could have made more gains or made the same gains faster.
Jeff nippard has some good videos on the subject of protein, nutrition, hormonal balance etc. Keep in mind the man is very invested in the concept of body recomp. So if that is not your goal/method of choice take some of the things he says with a grain of salt. That said none of what he says is wrong and will likely elevate your current training.
how is lifting for strength all too different than lifting for looks? are there any situations where keeping a muscle weaker would somehow look better?
The difference between a bodybuilder and a strength athlete is that the strength athlete trains to maximize force production and the bodybuilder trains to accumulate volume. Just like the strength athlete, the bodybuilder trains to increase in strength, but does so within the extend applicable to their endeavour. A strength athlete seeks increase their volume, just like the bodybuilder, but does so within the extend applicable to their endeavour. If you were to calculate the total weight lifted in a training session of both trainees you would find that the bodybuilder has lifted more weight and that's why they are bigger.
doesn't lu do bodybuilding as well?
>I thought that the excess protein get converted to carbs, is this true?
Yes and no. When protein is burned in the body, half of that energy fuels gluconeogenesis. The product is glucose. "Conversion" would be a misnomer.
Does this do anything or is it just waste of money?
literally a meme. They're made for lazy ass sedentary fucks so they can say "I get exercise!!!!"
Well fuck, I'm trying to find a nice way of doing cardio at home, I don't have money or room for a real exercise bike or a treadmill
Jumprope?
Not nice, I never get to the flow because the rope hits stuff or gets tangled somewhere. Also can't really do anything else but jump.
Best off just doing cardio outside then
But I don't want to go out
Couch to 5k. Start walking around your neighborhood for the first week and then build up
I already can do 5k running, but just don't want to. There's no enjoyment there.
Man I fuckin feel ya there. I'm really good at running, but I fucking HATE it cuz of how boring it is. The only way I can stand cardio is on an elliptical at the gym, watching something on TV
What kind of health problems would I get if I just lifted every other day and do no real cardio, except walk to work/store etc? I'm mostly concerned about cancers and strokes
Probably cancer or a stroke of some kind
Oh great
How do I, as a skinny fag (185cm & 65kg // 6’1 & 143lbs) reach this body ?
What routine should I do to get there ?
Just do some pushups. He has no muscle at all
do anything. dude has good insertions but more than anything is just lean.
How can I sleep max. Even having done cardio, lifting, and downing like 5 to 10 mg of melatonin I keep getting shit sleep where I wake up every few hours or feel tired day after anyways. Somewhat related I strained my ulnar nerve so now my hands go numb if I fall asleep on them, which is common when you habitually sleep face down
Do you snore? That or sleep apnea comes to mind first or light sources / noise of some sort.
There are moments some nights where it felt like I couldn't breathe and had to sit up or mouth breathe but they're infrequent and momentary. As for snoring never. There is light from the hallway and my room does tend to dry out the air so maybe something to do with that?
if air is dry get humidifier. also sounds like maybe youre stressed.
22yo 84kg 184cm 1y of training.
Should I cut or bulk?
My lats and deltoids are shit and I have this pouch bag belly.
To all you asking if cut or bulk:
Think you're too fat:
Keep current maintenance kcal, the muscle growth will make you lose fat.
You want more mass:
Eat in kcal surplus.
The other day I tried increasing the weight on my leg press a bit and started feeling an acute, pulsating pain around the upper section of the back of my neck, and it persists ever so slightly after I stop exercising.
Yesterday I was doing a lat pulldown like usual and started feeling it again towards my last set. Has anyone experienced anything similar? I find it strange because I've been lifting for around 6 months without any problems. The impression I get is that it's something vascular, maybe.
is it possible to "waste" or miss out on your newbie gains?
No. The thing called noob gains are just the result of lifting following the law of diminishing return. As you become more proficient you will have to put in more effort into your training but for this effort you will be rewarded less than at the start.
Is my body fat estimate correct?
Thinking 18-22%
Yeah
Why the fuck are your arms so big
Like long or big? If juicy then thanks bro appreciate the compliment. If long idk man im only 5' 10"
25%
that other anon is right, especially for 5'10 those are some fucking pythons dude, nice.
How long after a big meal should I wait before drinking a protein shake?
wat do you guys think about nad boosters. (nmn, nr). I'm old (40) so theoretically I'm somewhat depleted.
Is red wine really actually good for you? I have had like 400ml of Chianti 2 hours ago and I feel fucking fantastic. I'm a beer lover but I think I should move on to wine permanently
Based Italian wine enjoyer. I drink one glass per meal when I'm home (I'm Italian) and i feel pretty good. But you have to drink it to taste it, not because it is alcohol. It makes meals even more enjoyable, also helps when you eat greasy food because it rinses your mouth from all the fat. Helps with digestion, because you shouldn't drink water while you eat and a glass of wine can replace water. Just don't overdo it and stick mostly to red wine for the hearth benefits, white wine is still good but has like a tenth of the hearth benefits
Hell yeah
Had to dump plates while bench press today for the first time. Holy fuck, though I was going to die hahaha
>not doing the roll and sit up
>not going to a non-ghetto gym that has safeties
going within 1-2 reps of failure is fine in a lot of the circumstances where your instinct is to go to failure
it means that you arent sufficiently recovered by the time your second session of the week for a muscle group rolls around. there could be a million reasons as to why this is happening: too many sets in each workout, not eating enough, not sleeping enough etc etc
people that come to the gym with their gf are fucking weird dude. the act itself isnt weird but it seems the people that do it are always fucking weird. i live in a slav country and saw a fucking arab dude come to the gym with his gf who was wearing that black robe thing that covers everything except your face. she was just sitting on the leg extension while he was doing quarter leg press in that shit, so fucking bizarre
Should you do sets to failure while on a cut, or is it not necessary?
I noticed i make more progress if i train each muscle one time per week instead of two, i do PPLPPxx and for the past month i was only able to do PxPxLxx and I was actually able to move pretty easily from my plateau. What doest it mean? Should I start a 5 day brosplit and do one dofferent muscle group every day?
you are doing too much volume to benefit from that level of frequency
reduce the amount of sets you're doing by 50% or just do PxPxLxx and enjoy the easy gains
What's the most accurate calorie counting program/app/website/database?
I've been using mfp, but the values on there are a lot different than the values I've seen on other sites.
ive noticed that whenever i eat anything revolving TOAST, i get massively bloated, doesnt matter if its white or whole wheat toast, scale jumps up by at least a kilo. is it the yeast or sth? regular whole wheat bread doesnt cause any problems but anything revolving TOAST in the name does the formerly described things. even tried different brands etc but always the same thing. is that a sign that i should just consuming this trash and stick to normal (whole wheat) bread?
I've had the stomach flu and while the fever is gone I'm weak as fuck and I feel like trash.
I have little appetite and I'm not able to eat much. Should I still go to the gym? If not, how do I speed up recovery and get my energy back?
>Couple at the gym won’t stop hugging and making out in the middle of the weight room between sets
Why do people do this at the gym? Is it some kind of insecurity?
They have a sweat fetish
What are some good rows to target the upper back? I do DB rows and pullups as my main movements for back. I really don't like doing facepulls or rear delt flies if I'm honest
I've also been doing neutral grip cable rows and the attachment is a around shoulder width but I don't really like it for some reason. I've also been doing inverted rows but it's really fucking weird cause I don't feel any muscle really doing anything. I'm just doing reps until I can't get my chest to the bar and even then the part up until I stall feels easy. Very weird movement.
The upper back is just lats, isn't it? do lat pulldowns. And delts aren't your back, they're shoulders.
do you guys shit at a certain time every day? i find myself ready to shit in delight as soon as i get to my gym. i check in and head straight to the shitter and let out some logs. always a great start to my workout tbh
Usually within an hour of waking up and then within 15 minutes after lunch
yall shit in public? i am truly in the company of psycopaths.
i have no recollection of typing that "desu" at the end what the fuck
hello newfriend, teebeeaech I also sometimes forget these filters are active
i shit every morning after waking up, once a day. not a coffee/energy drink or whatever caffeine shit -drinker.
if i dont shit in the morning something doesnt feel right, im getting anxious about being somewhat far away from home and potentially having to shit in public (not trolling)
it means i have to wake up a bit earlier, esp when it doesnt come out immediately, but it is a sacrifice worth making to be at peace with my asshole for the rest of the day.
since i eat somewhat protein heavy and clean i barely have to shit a second or third time a day, exceptions were the first time i ate some mushrooms again, drinking kefir for the first time, eating sauerkraut since a long time which im guessing was just my GI tract getting used to those foods. slight bit of bloat still happens when i eat them but not much more.
I had a bad sleep three days in a row. Two days ago and yesterday some noise woke me up pretty badly and I napped a bit later on the afternoon, and today I slept around 5 hours.
Should I still go to the gym today later? Or will it do nothing? Today it would be leg day but I can go tomorrow to the gym too but it would be more inconvenient for my schedule
I have slept only 2-4 hours a day for the last 3 weeks and I still train and make (slow) progress.
enjoy your permanent cognitive decline
I do
>if you're feeling lethargic, take a day off. I'd rather slow my progress than accidentally injure myself due to lack of focus/energy.
Checked, thanks guys I'll see how I feel and probably workout today
I've got pangs. It started the other day when i was doing chest. I wasn't egolifting, in-fact I was doing a deload after a week break. Honest to god the pain feels like it's almost on the bone. Normally I'd just avoid working out the area but it's hurting when there's any pressure on it at all, even doing stuff like shrugs or deads. It's kinda hard to work out anything but strictly legs.
Anyone know what I might have done? And how long I ought to rest it? Should I ice it? Ibuprofen? Suggestions welcome.
c'mon help a fella out I got trips and everything
go to a doctor bro wtf do you expect non medical people to tell you with that shit ass description
>why me hurt bros
it doesn't hurt enough to go to a doc, no need to be a cunt. And there's nothing left to describe. It hurts under pressure, but not sharp. Probably pulled something I've just never hurt this specific area before. Since it's not an area I can RICE I just wanted suggestions.
Is it easier to do a cut from 20% body fat percentage to 15% compared to 15% to 10%? Am at around 12% visually right now and I'm hungry as fuck all the time and I get irritated way more easily than I did 2 months ago. All I think about is food
Why do you want to suffer to get 10% bf for a day? Taking some pics?
Unless you'll benefit from that somehow just stop at 12%
Yes. Renaissance Periodization did a great video on this.
Has anyone here ever had Weightlifter's Shoulder or Distal Clavicle Osteolysis? My ortho wants me to get surgery but I'm not sure. I tried PT but I ended up developing arthritis.
Really don't want to go under the knife but I really can't do anything else
I went from 285lb to 175 and I feel like a flabby rag, closest gym is hours away so I'm stuck with running/climbing trees/pushups/lifting heavy sacks
How can I build from here? My strength and endurance are laughable from weight loss
>already read the sticky
Buy a squat rack, barbell, bench and some weights. Other bodyweight stuff but I hate that shit
The bar shouldnt be on your neck. Assuming you're squatting highbar, when you retract your shoulders there should be a shelf made by your traps where the bar can rest. And yes it's normal to like squatting, it's a deeply ingrained movement in humans
How it affects it doesnt really matter practically, just keep track of your weight and intake in detail and model your behavior on that. Anything else is a guessing game
Yes
You don't need it after a workout, broscience marketing bullshit
>The bar shouldnt be on your neck. Assuming you're squatting highbar, when you retract your shoulders there should be a shelf made by your traps where the bar can rest.
noted, thanks. knew i was doing sth wrong, will try next time i squat
is it normal that i think bb squats are fucking fun? im a homegym kind of gay who was just doing goblet and plie squats with dumbbells and kettlebells but once i got a cheap-ish rack and a barbell with weights im slowly progressing on my bb squats, trying to be super careful cuz i have the feeling that if sth goes south it might actually get dangerous and/or expensive. im really enjoying it though, currently only squatting 80kg but progressing. the bar starts to hurt a bit while sitting on my neck though despite wearing a hoodie, is that just sth im gonna have to get used?
How does lifting affect our maintenance calories? Not just the exercise itself, but the process of building new muscle.
I tracked my weight and calories over 20 days, and I have lost 2.5 pounds while eating an average of 3100 calories per day. This is way higher than my estimated maintenance calories yet I'm still losing weight. I guess it could have been water weight fluctuations but I clearly didn't gain any weight while eating high calories. I train PPL
can you really build muscle while on a cut if youre obese and new to lifting?
Do you need whey protein powder specifically after a workout because it digests fast or would eating a large meal with the same amount of protein be just as good
Difference between split squats, bulgarian split squats, and lunges?
The only one that seems any different are the bulgarians from the increased ROM. Are they probably the best go to of these 3 options?
Which requires the least ankle mobility? Have fucked ankles and struggle to squat without shifting to one side or raising my heels but still want to work my legs
Does porn and fapping have any affect on my gains?
I've been a coomer since I first started having erections because I grew up in a rough household which means I saw and experienced a lot of of shit that no kid should ever have to go through. I'm pretty sure it has rotted my brain pretty badly but how but does it effect my physical development? I know it's a problem, but I can't seem to beat it, should I seek help for this? I think I asked the doctor once for some mental help but I never heard back from them and I think it's going to be embarrassing
>Does porn and fapping have any affect on my gains?
Phsyically? Not really, unless you're jerking off right before gym. Ejaculating can release endorphins that mellow you out which may limit your energy levels. Mentally? Only if you're addicted to it.
>I asked the doc for mental help
A medical doc can't help you mentally. See a therapist.
it's usually after the gym, I get extremely horny after lifting. How do I know if I'm really addicted?
Can you go 2 weeks without doing it and not feeling horrible? If so, you're not addicted. Jerking off isn't inherently bad for you, just not good in-excess (like most things)
>when you miss a gym day and the next your body is exploding with energy
is this what being recovered feels like? Should it be like this all the time?
Does it matter at which angle you perform cable chest fly?
It'll hit the muscles used differently, under-cable flies really accentuate the inner muscles.
>under-cable flies really accentuate the inner muscles.
Thanks!
Okay, thanks anon
>Does it matter at which angle you perform
yes
>does performing at a different angle really affect your overall growth and progress?
shouldn't be an issue if you're working out your whole body
Guys I finally entered the arnold cum zone on leg day. This was supposednto be a meme help this pump feels too good.
If I have sex 3-4 times a week and masturbate 3-4 times a week on average, will doing nofap really do anything for me? I'm 34, married, 3 kids. Wake up with good morning wood probably 95%+ of the time. Pretty much constantly horny. Haven't had a T test but I feel like I'm good.
nofap was always a meme. Porn addiction is the only thing it cures. Masturbation (in moderation) is totally fine.
What is a good source of protein when im bored of chicken breasts and meat in general? Tried making a lentil dish today but it’s not as high in protein as i’ve hoped
dairy
protein powder, cheese, milk, protein bars, certain types of seeeoooyyyy-based meat like tofu, tempeh, seitan, etc.
Why didn't anyone tell me that mastic gum would taste like a tree?
What did you think mastic meant
Cedar flavor sounded really good. I didn't think it would actually taste like how cedar trees smell
>cedar flavored sounded really good
did you think that cedar tasted good?
fat is lost through calorie deficits, exercise is irrelevant.
Is it over
will i lose the slight amount of belly fat I have lifting or do I have to do cardio as well? I'm nowhere near obese but it's still there
CICO
I've only been lifting 3 weeks, will a caloric deficit kill my newbie gains? or will the fat be used to build muscle?
Not really and a little, yeah.
would doing cardio on my rest days from lifting to raise my tdee be good enough?
so Lifting and Cardio would be LCLCLxx or something. would give me a little bit more leeway with my diet (which isn't terrible anyway)
It might, if it'd put you in a caloric deficit. But know that diet is like... 80% of your progress for losing weight. Think of it this way: it takes ~120 calories to jog a mile. A single slice of bread is about 120 calories. Which is harder, running a mile, or eliminating a slice of bread from your diet?
I've actually put all the shit I've eaten today into an app and I've only eaten like 1400 calories, say 1600 in case I've missed stuff or the portions are off. so this might be easier than I thought. I've never had a particularly big appetite and I'm currently getting most of my protein from powder.
so yeah, I'll start tracking what I eat with this app and go from there. I might even need to eat more kek
CICO is literally the ONLY thing that matters for gaining/losing weight.
Does anyone do circus dumbell presses here?
probably best to ask /plg/ about strongman stuff
Thx
I was prescribed Vyvanse 1 1/2 years ago, used it for 6 months before it started making me depressed/low energy. I quit cold turkey, and its been about a year since then. I'm hungry all the time, tired all the time, weak, and I have no ability to push myself. Its like my willpower is half of what it was. How do I unfuck whatever I've fucked? Is there a fix even? I feel like a slave to my emotions. I used to row, lift, swim AND still go to classes and study AND work. I don't know what is wrong with me.
Examine your diet
Ask a doctor
Try a psychedelic
I was thinking of the third suggestion. My diet is okay, I've been eating chicken with fruit, greek yogurt, and organic frozen berries. Sardines and eggs sprinkled in for healthy fat
Acid trip for sure. Did the same thing and it changed me forever.
moron you were on amphetamines for 6 months. Anyone would be more productive/motivated on amphetamines, that’s the point. You aren’t going to feel like that without the drugs. You’re well past the point of post acute withdrawal symptoms. Thats normalcy you are feeling.
All that said, if you don’t feel good there are things to be done to improve the situation, they are all just general health improvement though, which take time and effort. Stuff like improving diet, lifting, sleep hygiene, dropping alcohol if you drink, etc.
I've seen a couple people mention "Arnold's routine" as if it's a commonly known routine, anyone have a copy of that?
How I keep myself from falling into an eating disorder? I’ve only been doing this for a month and I’m already down abt 8kg and feeling better than ever, but I recently went from intermittent fasting to a 2(closer to 3 really) day fast and it was all fine and dandy but my dad told me to be wary of falling into something like anorexia. I don’t have too much issue with not eating but I’m worried I might become to obsessed with loosing weight faster to a point where it’s not healthy.
Another thing that worries me abt this is that yesterday after the fast was over and I had already eaten and I finished my routine I weighed myself and was abt 1kg more than I was a couple days ago. My stomach sunk and I felt guilty until I realized that a couple days ago I was literally empty of any food and would obviously weigh less. I still weighed less today than last week but I’m worried of these negative thoughts making me take unhealthy behaviors.
>How I keep myself from falling into an eating disorder?
A combination of good mental health and discipline.
>my dad told me to be wary of falling into something like anorexia
Without knowing anything about him, this could fall under "just trying to be a good, supportive dad" or "he's a fatass who's jealous of your progress and is trying to make you feel bad". Only you can be the judge of this.
>I weighed myself and was abt 1kg more than I was a couple days ago.
Your weight fluctuates quite a bit on a day to day basis, this is very normal. That's why it's recommended to only weigh yourself once a week, at exactly the same time of day. I personally have chosen Wednesdays the moment after I have my morning piss, before breakfast. Keep in mind that your body does not schedule bowel movements in an exact timeline, so there will be weeks where your weight could be a tiny bit higher than last week, if only cuz you haven't pooped yet.
I actually see a lot of myself in my dad lol. we’re very similar in a lot of senses not aside from fitness. He has almost the same body as me and we have both tried dieting before and stuff and he’s really smart and supportive so I always take what he says in high regard so I’m not worried abt that
And yeah I usually weigh myself on fridays when I finish my routine (anywhere from 6-9pm) so I’ve seen a constant decline, it was just that time that I weighed myself again.
Thanks for the advice tho anon, really appreciated
Is it ok to drink zero calorie sodas sometimes? And by sometimes I mean like once in over a week
A lot of things in life are okay to have "sometimes"
>And by sometimes I mean like once in over a week
More than okay. Even on cuts I'll have some chocolate here and there. Life doesn't have to be incredibly strict
What this anon said. If you want your diet to work long term you have to make it something you enjoy. This doesn’t mean eating 4000calories every Saturday, but you don’t have to make yourself absolutely miserable or you’re just gonna break the diet and go back to old habits sooner than later.
the limiting factor on my supinated curl is my forearms, I get forearm tendonitis really quickly if the weight is too high. Would this be cleared up by doing forearm/ grip training?
>Would this be cleared up by doing forearm/ grip training?
Maybe, but a better solution would be dropping the weight and upping the reps. I got reallll fucking tired of trying to do 55lb curls for ~6-8 reps, so now I do 25-35 for ~12 reps
yeah that's been my solution for a few months, just cause the forearm tendonitis was interfering with my life in general so pushing through wasn't an option. just gotta commit to slower progress on my noodle arms.
Does everyone shower at the gym? And do you bring shampoo and soap or just rinse with water? Because the gym is so close I shower at home. Looking to transition to showering at the gym anyway and might grab a 3-in-1.
I go to the on campus gym and only shower there if I have classes afterwards. But I usually go at around 7pm so I head home without showering. It just depends on if I have something to do right after or not.
Never have. I don't get sweaty enough during a bulk to worry about my car's seat, but during a cut I'll do 20+ minutes on the elliptical and get sweaty as fuck. When I'm cutting I'll lay a towel down over my car seat and sit on that
How do I put together a routine? I looked at the sticky and 90% of the links are dead. The powerlifters have a ton of different shit.
I'm doing:
Squats, bench, curls one day
Deadlift, ohp, flys the other day
What am I missing?
muscleandstrength.com has tons of routines based on pretty much any criteria. Equipment, number of days per week, focus areas, difficulty, etc etc
would it be possible to observe your body losing weight in real time?
I absolutely hate training back. I've tried like a dozen different back exercises and I couldn't stand a single one of them. Right now I'm just doing lat pulldown and seated rows just so my torso doesn't look lopsided, but I just wanna skip those every upper body day. Are there any fun/good back lifts that're easy to setup and short enough to just get them over with?
Nobody hates pullups. You are not human if you hate pullups. You are a freak.
I just find them so, SO incredibly boring
My shits have been real loose and liquidy lately. What should I add to my diet/supps for more solid shits?
How do I find my ideal grip width for bench? A closer grip always feels more comfortable for me, but it goes against the 'width-finding' advice I've found online.
Experiment. You don't wanna go too wide, and you don't wanna get too close. My grip is just a tad wider than shoulder width
>A closer grip always feels more comfortable for me
Then you found your grip width. Don't overcomplicate it. My normal bench is only 2 inches wider than my closegrip bench.
I've spent a little over 2 years doing tricep push/pull downs with bars and ropes, and tricep extensions with bars/ropes, pic related machine, all sorts of different grip types. I got to the point with each where the weight got so heavy that it was hard to even brace myself and I kept getting pulled into the machine, even with slower reps at 12 rep count. So I changed and started doing lying triceps extensions. I was doing 80-90lbs on the triceps machine, but I did the 25lb EZ bar lying extensions 3x10 and now I've had massive DOMS for the last ~4 days. What the fuck happened? How did lying extensions give me DOMS even though I've been working triceps for over 2 years??
You hit it from a different angle where you got a better contraction, are you retarded?
I mean, kinda I guess?
Got a gf today, no meme what program does she run to get the most feminine figure
I was thinking Lower x Upper x Lower x x
Upper:
bench 5x5
chins 5x5
accessories
Lower:
Squats 5x5
RDL 5x5
accessories
Does it matter if I dont prgoram shoulders for her, is this too much volume, what do u reckon bros
Why chinups/lat pulldowns and rows (BB, DB, cable) are usually treated as accessory/afterthought in beginner programs (even not powerlifting-specific)?
They work back in different way than DL and also hit biceps. They are multi-joint and move heavier weights than presses. And yet a lot of programs give a lot of attention to presses/squat/dl and do "meh, can also do some rows if you want".
former rly obese fag here
sometimes in the morning after working out im not that hungry but i know i need to eat cuz if i dont get some calories in the morning im gonna have to stuff myself later in the day and since im trying to eat clean thats usually a lot of food so im trying to avoid that. but it also really feels weird eating when im not really hungry esp considering my obese past. how do i get over this? just accept as it is and do it for the gainz or does it not matter since im still a beginner lifter?
also since increasing my calories slightly from 2700 to 2900 i feel like i dont get doms anymore, am i not pushing myself hard enough despite being pretty fatigued at the end of my workouts? is that what it feels like to be in a caloric surplus?
>im not that hungry but i know i need to eat cuz if i dont get some calories in the morning im gonna have to stuff myself later
Such is the bulking life, anon. I don't want to eat but I have to or else I'll have that starving feeling and I won't hit my macros. Shit's annoying as hell.
>how do i get over this?
It's easier if you can space out 5-6 smaller meals throughout the day, instead of 3-4 big meals at the "normal" eating times.
>since increasing my calories slightly from 2700 to 2900 i feel like i dont get doms anymore
You shouldn't be getting DOMS after your first week or so. General soreness/muscle exhaustion after a workout is not DOMS. DOMS is that really painful soreness that lasts 3-5 days after your first ever workout (or your first workout after a haitus). As long as you're hitting your sets/reps with a "I have maybe 1-2 reps left in me" after your last set, you should be good.
TIL muscle soreness != doms holy fuck im stupid, thanks for clarifying. i meant muscle soreness. i thought it was also called doms since the muscle soreness usually hits me pretty hard around 24h after my workout kek
That and "I should be very sore after every workout" are very common beginner mistakes. Don't sweat it too much, my dude.
Btw:
>former rly obese fag here
Congrats, man. I'm real happy for you. wagmi
knees hurt
best exercises to fix them?
3xF rest. Pain is your body's signal that something is wrong.
Squats unironically
tibia raises
Do pic related with both legs, pull your toes towards you, wiggle your feet and toes around loosen up that area
Squat as low as you can and hold it
Increase the range of motion each time
Try it right now
worked well enough, ty
is it a bad idea to cut some stuff short from 531 boring but big?
it asks me to do 5 sets of 10 reps on deadlift at the end but i just felt tired after 3 sets and left.
How long after wisdom tooth removal can i train normally?
1-2 weeks? Trust me bro you don't wanna fuck this up, don't rush it. Those giant holes in your gums need to completely heal up, you don't wanna go through what I did
t. some dipshit that dry-socketed both holes on my right side. Happened ~15 years ago, still some of the worst pain I've ever felt in my life
I want to change my program from reddit ppl to greyskull (with added arms workout) because I shit got busier in my schedule. But I'm a fucking autist that can't quit things, mostly because I fear losing progress on the lifts I'll be leaving out.
How do you comfort yourself about that aspect when you are changing your program? I'm dead serious, I really want to make take that step mentally.
>How do you comfort yourself about that aspect when you are changing your program?
By not being autistic about it. Honest answer.
3x5 or 5x5 as a beginner?
Doesn't matter. 3x5 lasts longer but you can always start with 5x5 and then reduce your volume if you have to
for me, its 5x5.
Bulk or cut?
Forgot pic
>mattress on top of a mattress on top of a mattress
uhhhhhhhhhhhh, bro????????????????????
What should progression look like on a double progression routine. I'm doing 5 sets of an exercise, between say 5 to 8 reps or 14 to 18 reps, and when I hit 8 or 18 I ramp up the weight.
But I'm unsure how people typically progress on that (in order to adjust the weights correctly). Like, is 55555 then 66666 then 77777 then 88888 each successive workout possible, or does it mean that I'm not pushing enough in the beginning?
(my objective is hypertrophy)
Thanks!
how the hell do i train to failure without getting someone to spot me, i don’t want to have to ask someone for help while stuck under the bar
use the safties
>inb4 gym doesn't have safties
go to a better gym
Any skinnyfats ITT?
Been lifting for 1.5 years
half of that fucking around sadly
Bulked up from 70kg to 79kg
Have been cutting the last 4.5 months back down to 72kg
Rn its autumn and im really thikning of just bulking through winter
I started off skinnyfat. 6'3", 160 pounds, maybe around 20% bf.
I'm 6'3", 185 pounds and about 13% bf now.
I never bulk or cut, I don't even measure my calorie or protein intake t.b.h. Just focus on eating healthy and staying consistent in your lifting.
But how? You mustve gone down in weight if you went from ~20%bf to 13
If you're gaining muscle faster than you are gaining fat, your bf% will lower. I'm not going to do the math in my head. But, let's say you were 160 pounds, 20% bf. If you were to gain 24 pounds of muscle and 1 pound of fat, your bf% would be lower, even if you gained an extra pound of fat. I hope that makes sense Anon.
Personally, I don't support the whole idea of cutting, or bulking in cycles. I know that's taboo in the fitness community.
I'm doing the Greyskull LP workout, and in this website they offer this sample with plug-ins. My question is: isn't it too much to work out curls 3 times a week? I would like to add lateral raises since they say I can add another plugin, in this case it should be added for the 3 days as well?
Here is the full list of accesories they suggest, saying that one should pick 2-3 of these:
Rows
Pull-ups and Chin-ups
Pull-overs
Dips
Shrugs
Rack Pulls
Curls
Close Grip Bench Press (CGBP)
Abdominal Exercises
Lateral Raises
Reverse DB Flies
Face Pulls
Tricep Extensions
Leg Extensions
Leg Curls
Add it see how it goes if good continue if not dont
>sn't it too much to work out curls 3 times a week?
yes. do curls one day, lat raise one day and something else on the third day.
sorry I should've clarified: its 'ok' to curl 3 times a week since bis recover quickly, but when you have a limited amount of time / number of lifts to perform per session, you should have more variation in your program.
This is my current routine on a cut
monday
>3x5 cg bench
>4x5 bench
>3x8 ohp
>4x5 bb row
>3x8 curls
tuesday
>5x5 squat
>5x5 deadlift
thursday
>4x8-12 bench
>4x8-12 ohp
>4x8-12 bb row
>3x8 curls
friday
4x8-12 squat
>4x8-12 deadlift
Is this a good routine enough on a bulk to build mass?
Thoughts on a pound of chicken per day? It's the cheapest source of protein for me, but wanna know if its really safe since I've heard too much protein isn't good for the kidneys
dont slam 10 protein shakes a day
Protein is not bad for the kidneys. There is some evidence that excessive protein intake can be detrimental to someone that already has kidney issues. But there are multiple studies that show there are 0 risks with any level of protein intake in healthy adults.
Hello anons, I've been following reddit PPL for about a month and a half now. I'm 183cm 67kg (6ft 147lbs) and my main lifts have pretty much stalled. I've also found that my weight has stopped increasing. Do I need to increase my caloric intake or is it possible to squeeze more gains at this weight? I don't want to end up fat and weak.
>Do I need to increase my caloric intake
my guy you weigh 67kg at 183cm
bulj the fuck up to 80kg
If I do a row and pullups before curling I'm significantly more fatigued and get less reps than if I had done another curling movement before hand instead. Is it normal that pulling movements fatigue biceps this much?
>Is it normal that pulling movements fatigue biceps this much?
Yes. Any pull exercise uses the bicep, some more than others.
Lowered reps on followup exercise does not negatively impact your bicep progress; you've already done a portion of the training on the rows.
Yes. You should try to focus on your lats and traps doing most of your rowing and pullup movements, but it's impossible to do a pulling motion without your biceps.
>add laterals, some sort of vertical pull like a pullup or lat pulldown and some more direct tricep work
gotcha
i am doing a id say phul variation barbell only
but i might be able to get ahold of some dumbbells
the good thing for laterals is that depending how strong you are, all you really will need for a while will be 5-12.5 kg dumbbells. i was on 10kg for like 6 months cause i started at 6 reps and worked my way to 20
>5-12.5 kg dumbbells
sweet got dumbbells up to 15kg
so lat raises i presume?
yeah, i do 3x10-20 4 times per week and recover fine
thanks anon!
Thanks! I'm good on the tracking part, it won't be an issue
125 lb - 5'10 soilet here. I am going to lift for the first time since I served zog in the Air Force. What am I in for and what should I focus on? Going to be going to the gym with my actual fit friend but I figure I need to focus more on diet. What is easy to put down a lot of that will help with workouts, what supplements actually do stuff, and what can I do at home to help when I'm not at the gym. I am committed after being a pussy for so long. I'm over it. I played baseball and soccer so it's not going to be new to me to train just new to attempt to actually put on weight I guess and have a gym regimen
Thanks frens
Sticky mate.
Define your goals, figure out the path to them, ask questions if things aint clear.
>Does keto work for weight loss
Yes. However it is simply an alternative method of calorie control; carbs are the easiest calories you can get so cutting them out means it's harder to overeat.
A proper balanced diet is going to be better if you can manage it. For those that can't keto can be a solution.
Post macros.
my macros for yesterday:
protein 133g
carbs 305g
fat 79g
before you say I'm not eating enough protein, I'm a 5ft 105lb female
These are the surplus macros yes? On a recomp there is an argument to be made for more protein than that, but only up to like 160. Shouldn't matter unless you're turbolean, and even then it shouldn't fuck with your appetite etc like this.
I'm presuming whole foods etc, if not do that.
Lastly make sure you take your multivitamin, omega supplement, vitamin D, and if your multivitamin is not women-specific supplement your iron.
If nothing helps and it persists talk to a doctor.
you're right, I'm not getting enough iron or vitamins I haven't been eating my greens properly. I'll make sure I get them and/or look out for supplements if really needed. Thank you anon!
I've been on TRT for 5 months now and I'm getting really good gains, but with those excellent gains come huge weight gain as well. I'm starting to notice how unhappy I've become since gaining all this weight. I was told that I can fast with minimum repercussion due to being on test-- is that true? Can I do a long-term water fast without losing too much gains?
>
As an aside: if you weren't prepared for this, and aren't sure what to do, you done fucked up. Do not touch gear unless you know for a fact what to do at any stage. Strongly consider cycling off asap and not touching gear for at least 6 months whilst you build up the knowledge base required for this shit.
Does keto work for weight loss, i dont gym and last time i tried just eating low cal daily I lost weight really slowly
Why would u even want to eat protein? It's the least tasty, most expensive nutrient and completely useless at certain level (0.8g/lbs) while carbs and fats improve your hormonal functions
> started lifting on a 300 calorie deficit for a small body recomp
> two months later
> started experiencing extreme hunger all the time
> time to stop cutting and start to bulk
> for 3 days, eat whenever I'm hungry
> eating clean, no shakes, no liquid calories
> average a 600 calorie surplus from just eating what my body wants
> feel sick from all the food
> but still think about food and still hungry
What's happening and anyone else experienced this? When will it go away? I only plan on bulking at a 300 surplus
for a skinnyfag does bodyweight excercises actually work
im too poor to afford a gym membership right now and i only really want a lean athletic build
Yes, it will work. It's just not optimal at a certain point. Plus, doing bodyweight calisthenics will help once you move over to a gym.
is there anything wrong with this for pure hypertrophy, training 6 days a week?
>day1 - legs (hamstring focused)
>day2 - chest and back
>day3 - arms and shoulders
>day4 - legs (quad focused)
>day5 - chest and back
>day6 - arms and shoulders
>day7 - rest
We would need a lot more detail Anon. Exercise selection and routine is important. But, your actual sets/reps, rest times, ROM, negatives, time-under-tension, etc. are also extremely important.
If you provide some more detail, I could critique some of it and give some advice.
Just remember, the days you're doing your chest, you're probably hitting your Triceps abd shoulders too. That's why I personally think PPL is the best option.
>Talk with a girl on tinder
>Suggest a date
>She says yes
>Suggest a place
>She says yes
>Say a time
>Silence, date doesn’t happen
Uhh what did I do wrong, should I text her again tomorrow?
Wrong board wrong thread.
Text her ask her what's up, if no response don't chase. Likely as not someone else she's more interested in asked her out.
is taking ashwagandha good for supplement?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
Looks like there is a reasonable amount of evidence that it's beneficial. And zero evidence that it's harmful. At worst you'll throw away some money.
yea read some stuff, raises a bit of test, could give some strength/stamina in gym too
only negatives i read was lower libidio or less emotions beung numbed down
>lower libidio
so no downsides if you already have low libido? ez
im saving my virginity for afterlife 2d waifu thus i dont have an issue with that
That sounds contradictionary, increased test results in increased libido and emotions typically.
Just got back from a 5 day ban, what did I miss?
will my cardio still improve on a cut if I do it?
Depends on your current level of cardio, your current fatness, how strong you cut, and your mental fortitude.
It is certainly possible if you don't go too balls deep. It's worth going for cardio regardless, cut bulk maintenance it's always good for you.
Anyone familiar with Optimum Nutrition Amino Energy?
Someone is telling me it's amazing.
Has 100mg of caffiene. Here is the ingredient list.
Amino Acid Blend (L-Glutamine, L-Leucine, Taurine, L-Arginine, L-Isoleucine, L-Valine, Beta Alanine, L-Tyrosine, L-Histidine, L-Lysine Hydrochloride, Emulsifier: Sunflower Lecithin), Acids (Citric Acid, Malic Acid, L(+)-Tartaric Acid), Flavouring, Colours (Beetroot Red, Curcumin, Beta-Carotene), Inulin, Sweeteners (Sucralose, Acesulfame K), Thickeners (Sodium Carboxy Methyl Cellulose, Xanthan Gum, Carrageenan), Anti-Caking Agents (Silicon Dioxide, Calcium Silicate), Green Tea Extract (Camellia Sinensis, Leaf), Natural Caffeine, L-Ascorbic Acid, Green Coffee Extract (Coffee arabica L., Fruit)
Is it just another generic pwo supplement?
dosages matter a lot for this, and I doubt the dosages are high enough on the things that are most important.
>bulking
>see beer belly looking ass inflated stomach
>feel the guilt of my ancestors as they look down on me from heavens
how do I deal with this?
>eat food from jar
>see that empty jar has a circle on bottom that kinda looks like a crack
>crack the jar preserving the bottom and try to feel the circular crack
>from the inside it's perfectly smooth, crack wasn't that deep
should I calm down or am I in risk of dying?
also fuck the microplastics meme, I'm going back to plastic
I wouldn't worry about it
For the food to spoil it would've been cloudy and smelled off. No broken seal means no problem
makes sense, thanks
I was also worried about potential invisible glass shards tearing through my guts but 15 minutes of panic googling took care of that
What are some easy to eat and cheap high calorie foods? I've been struggling with my bulk lately.
>cheap
>easy to eat
>high calorie
Pick 2 mate, also there's a fourth really; healthy.
Can easily get high calorie frozen meals, pizzas and the like, but eating a ton of those aint healthy.
noodles, cornflakes, oil, peanut buttah
any of you bros work at some heavily physical work like a warehouse or a construction? dad wants to open a store and he wants to hire me to do all the "carry-shit-around" jobs since I'm strong but I'm thinking of giving him the finger if it fucks with my gains
>inb4 wow you're a terrible son etcetcetc
he can go hire some dyel ass bro instead of me and it wouldn't make the tiniest difference for him
whats the most accurate way to measure bf% that doesnt require me to go to a specialist or buy equipment worth thousands of dollars
3 day fast + neck&waist method
https://www.calculator.net/body-fat-calculator.html
or, posting a topless pic on IST and getting a diagnosis from myself and other fellow armchair dietitians
Depending on your goals the generic scale with electric measurement thingie works just fine.
It's true that they are inaccurate for a variety of reasons, but the inaccuracy is consistent. Meaning that if you are actually 20% bf and the thing tells you you're 18%, it'll tell you 13% when you're actually 15%.
So if your goal is to measure progress in fat loss/gain, they work just fine.
caliper, you'll never know your exact bf, but can estimate how much percent bf you're losing
Mirror
>damn I'm too fat
>damn I'm too skinny
>damn I'm just right
>if you're obese you can build muscle + strength while cutting
Has anyone actually experienced this outside of newbie gains?
I'm a permacut obesefuck and my bench is not budging
>Has anyone actually experienced this outside of newbie gains?
I was around 40 pounds overweight when I first started lifting and I very slowly lost the weight through 3 years or so and didn't put on a single pound during that timeframe
5'7 155 right now (bench 310 btw)
What the fuck so are my genetics that shit then?
No you're doing it wrong.
What's the correct way then?
I would have to watch how you're benching anon, what are your reps/sets and how much do you bench? what is your routine what do you eat etc
I'm 5'8 191(used to be 211)
Bench 145 - 3x5
Full body 3 times a week
Calories are 1400 or less, mostly eggs, oats, whey and tuna
and when was the last time you increased the weights?
I'd say try getting some carbs, using wrist wraps, change up the routine order and try forcing some heavier weights for lower sets/reps
well, also try paying attention to which muscle groups get the sorest after chest day, you might as well have strength imbalance and be bogged down by your weaker muscles instead of your pecs
>when was the last time you increased the weights
2 weeks ago
Might sound weird but even after straining to get the last rep on the last set with a spotter and all I don't feel any soreness
>2 weeks ago
that seems pretty good anon, the weights will slow down as you progress and eventually there will be months before you can lift heavier
>Might sound weird but even after straining to get the last rep on the last set with a spotter and all I don't feel any soreness
I mean soreness isn't always a good measure of proper training, but you might as well try going for more sets/reps
also make sure you're doing full reps, don't go half just to lift 10 pounds extra
Thanks for the advice anonymous
Look up jeff nippard, man's invested a lot of time figuring out how recomp works and how to optimize it.
Im gonna go to the gym soon but my schedule is pretty tight and variable, I can go for 1 hour 3-5 times per week. Would an upper lower split be best?
day 1: upper push
day 2: upper pull
day 3: legs
repeat
if your schedule is variable or weird just cycle through these lift days. Try to take a rest day once every 3-5 lift days.
a good measure of a complete week is 10-12 sets a week per muscle group.
Cheers I guess Ill just have to push some days back when I cant make it to gym, Im stuck working 8 to 20 some times.
I work out at a commercial gym and I am incorporating Romanian Deadlifts into my routine and I am wondering if I should do them in the rack or on the deadlift platform.
whatever you have more of, but if its packed it doesn't matter.
you can even do it in open space, or in the free weights section with dumbbells
There's literally two racks and one deadlifting platform so I guess the rack would be better, huh
100% yes
normally there's a spare bar or two at the racks so don't be afraid to steal one and just hit it in open space
Hello IST, my shoulder hurts when I raise it, it's not muscular, I've noticed it for a few months now and it gets better and worse as I have to work and then get time off.
Anybody experienced anything like this in the past? Any medicines or supplements to help support...tendons or cartilage or whatever the fuck healing?
I appreciate it's a very unspecific issue
i upped the weight today from 35kg to 40kg on DB rows (there's no weight in between). I did my left arm first and it felt like complete fucking shit, the movement pattern was off and i only got 6 reps. then i do the right arm and it feels great and i get 8 with at least 1-2 left in reserve. this keeps happening with my left arm on DB rows. i understand my dominant arm will be stronger until its balanced out but the movement pattern itself feeling off is pissing me off
I want to start doing deadlifts but im afraid that they may fuck me up somehow bc i am tall (abt. 2m). Is there a way to learn the movement on your own or are there any excercises i can substitute the deadlift with?
Yes, 99% of people learn it on their own. There are dozens of good youtube videos. No, you don't have to do it. You can work your glutes and hamstrings with a bunch of other exercises. The only thing that's a bit of a pain in the ass is working your erectors but you can get that done too.
how bad is the artificial sweetener in this shit
Only whey isolate I use is dymatize. It’s more expensive but it’s about as clean a protein from a supplement as you’ll get without paying for the vegan shit.
they both use acesulfame potassium though
is fasting a good idea when you’re lifting?
I used to fast for 4-5 days in the past when I wanted to lose some weight but that was before I started working out. Seeing a chick next Saturday and I’m getting a bit chubby
Can men tell if a woman is a coomer?
Whenever I masturbate before the gym I get stared at more often.
Is there anything wrong with going to the gym 7 days a week? I only missed 2 or 3 days within the past month.
Nope, overtraining is a meme
Is not volume/frequency which is the problem, but intensity
As long as you feel rested from day to day you are good
You won't impede progress unless you're doing nutty volume/intensity. However to reach that point you'd have to ignore a ton of warning signs from your body. So unless you're working out whilst dead tired, hungry all the time, and with low overall moods all day, you're fine.
However you might possibly still experience a negative side effect called wasting your time. Beyond a certain point you are not getting effective training that will increase your progress. Random numbers out of ass to illustrate point: say you do 50 sets of various activities in your workout and the next day you're 1% stronger, 100 sets will still only increase your strength by 1%.
Those extra 50 sets aren't doing anything "bad" in the sense that they reduce strength, but they aren't useful/helpful either. If you enjoy doing them then it's a good way to pass the time, like any other nonproductive hobby like watching a movie or reading a book, but it isn't necessary if your goal is strength training.
Where exactly that cutoff point lies is something you'll have to experiment with some, if you care at all.
Doing OMAD and working out every day except for the weekends
Would it be ok if I also take a break from OMAD during the weekend, or should I keep it up until I hit my goal weight?
yes its fine as long as you track your calories and dont go over because youre not on omad
I'm starting PSMF because i'm overweight and 22% bf, but I'm also a beginner lifter that's been making good linear progress for the last month eating maintenance? Should i keep trying to progress linearly on psmf? people say that you lose strength on it but since im new im hoping it doesnt apply to me
I forced myself at standing military press @ 100lbs and my left shoulder started aching really bad.
This was two weeks ago, and I suspect I broke a muscle, either pulled the SCM or the omohyoid.
Should I try to do some soft shoulder excersises even though it hurts a bit, or should I just skip gym until the pain goes away completely?
I’ve already skipped gym entirely a week, and before that changed bp to chest press and mp to some random machines, but still hurts pretty bad.
Going to get an rmi is not an option, too expensive..
Talk to a doctor or physical therapist. This is not the sort of thing to trust internet strangers that cannot see or touch your shoulder with.
What bodybuiling trainers
1) work with beginners and nattys at least sometimes
2) actually know what they're talking about
3) post about their programming and explanations behind their choices
Not just a program without any commentary.
I want to know how professionals select exercises, rep ranges, volume and intensity per muscle, ect, beyond broscience "it's arm day, so let's do every type of curl 3x10"
There are people who write in-depth about their programs, but they are usually professional powerlifters with different goals.
Contradiction
If they know what they're talking about they won't work with you, they'll tell you to teach yourself(which you should)
Go to Natural Hypertrophys channel and watch the Free/Famous Program review playlist. It's not what you are looking for but similar enough.
Renaissance Periodization
Usually, yes
how do I into stretching? that book by the soviet is too cerebral for me
If I do upright rows on pull days in a PPL, will it fuck up my shoulders or be a good complement to bench and OHP on push days? Many thanks in advance, also make sure to tune in to IST vs IST tonight, more info here:
It's a shoulder exercise. Yeah it hits traps too but you do them for side/rear delts. It belongs on the "push" day. "Push" is just what the redditors are calling the bench press muscles which are chest/delts/tris. So if there was a pulling chest lift it would still belong on the push day.
Some youtubers offer it. Basement Bodybuilding does.
Anyone know where to find munkfruit in europe?
IM SICK OF BEING SKINNYFAT
BUT I DONT WANNA BE SKELLY WEAK
WHAT DOOOOOOOO
Lift+eat at maintenance
that wont give me anything just maintain my weight
What’s your height and weight
currently 176cm at 72kg down from 79
Imo if you are higher in bf% like just eat to maintain and once your closer to leaner state go on a slow bulk. You definitely don’t need to cut though
im def low 20%
Alright then find a program you can stay consistent on, eat at maintenance, do some light cardio that you enjoy on your off days, get enough protein like .7 or .8 grams per lb of bw, and sleep 7-8 hours. Re asses in 3-6 months if you’re ready to start going on a slow bulk. If you don’t listen to any of this and decide to bulk or cut just keep it slow in whatever direction you decide to go in.
alright
slow winter bulk then
with a hypertrophy programm
Limit weight gain to only 1-3 pounds a month and keep this consistent for a year. Since you are starting at a higher bf% if you bulk too hard you will become a fat sack of shit so keep it controlled and keep it up the cardio. Good luck anon
thank you
are overhead presses easier if I touch and go instead of pausing on the bottom?
Why do whey iso scoops usually come out to 30g of protein when Google says you can only synthesize 10g/hr
Google is wrong. https://www.youtube.com/watch?v=tJpdPYedWjc
Thanks that actually helped a lot
how true is this
Depends on the person. Can be true, can be false.
If you're asking though, I'd put chances higher than average that it's true.
"spiritually deficient" lmfao
If you can't get a good girl to commit while being attractive you're either just a piece of shit that's unpleasant to be around or you're a broke bum who will drag down her social standing. Bitches don't give a shit how intellectual or spiritual you are.
bro what is you talkin about
practice, what other fucking answer do you think there is
you can gain muscle for a while in maintenance but you will have the most gains if you're bulking. think about how much fat you'd be willing to gain and not hate yourself and start off with a 300 calorie surplus.
Can someone post a good A Day B day routine?
Yes.
Thank you
how do I warmup for any lift, be it compound or isolated. Dynamic stretch/movement or warmup sets?
Do the exercise with less weight than working weight (sets your program tells you to do).
IE do 25% for 5, 50% for 5, 75% for 3, then working weight sets. Don't get stuck on exact figures, IE don't worry about grabbing 57.5lbs for your first warmup just grab whatever is relatively close to above and convenient.
Focus on control and taking the reps slow. Get the muscles moving and stretching more so than generating maximum speed.
Heavier compound exercises have more warmup sets than lighter isometric ones. IE if you're an advanced lifter setting up for deadlifts you might go 5, 6, even 7 or more warmup sets, but noone's gonna do more than 1 or 2 warmups for bicep curls really.
If you've already done something that works the same musclegroups you don't need to warmup for the next exercise, or only 1 or 2 if you feel like it. IE going from deadlifts to rows you don't need to warmup unless you want to.
Lastly what matters most is what feels good. Some days you'll need more, some days less, maybe you generally need more/less than the next guy. Experiment some with what works for you.
How do I deal with aggressive knurl on a new oly bar? I recently bought it and it has the diamond shaped knurls but theyre really protruding outwards and if I'm lifting heavy they really eat into my palms. Do I just use more chalk or cover them with tape?
If i hold a dumbbell in my hand straight up (thumb up), it's easy. If i rotate that weight so my thumb is down, it's failing. What muscles are those and how can i ensure they are not a weakness in my routine
how the fuck do i get better at jump roping? i cant do more than 5 max without getting stuck, its so frustrating but i really want to learn it
I started lifting 5 months ago and for the past 4 months or so I've been doing the exact same accessory movements because I still havent stalled on them. My issue is that it's fucking boring at this point. Thinking about it logically it's probably fine to swap out movements with a similar pattern and the new stimulus would probably be beneficial too + limiting overuse.
So is it dumb to swap out movements before I've stalled on them?
Mental part is an oft overlooked one. If you start being bored and don't wanna do the movements, you might not do em fully committed and lose gains.
If you can do other exercises that work the same muscle groups and make progress on them, there's no reason not to switch.
Soreness is not an end all be all indicator. The better indicator is if you're making progress or not. It's not something you can gauge the day of or even a day later, it's a week by week thing.
if im skinnyfat looking to build a bigger physique should i bulk or cut
If I don't feel sore after lifting did I not push myself hard enough to actually make gains?
That and not targeting the muscle as well as you'd want are usually the culprits. You don't have to feel sore to the point where it hurts to get up but if you did chess and press your fingers into your pec and don't feel even a bit of tenderness it could mean you havent pushed enough. There are also people that just don't get very sore. If I do 3x8-10 on deadlifts my erectors are on fire at the gym but I feel absolutely nothing in them afterward for example.