Questions that don't deserve their own thread
>Relationship/mental health questions are not fitness-related and should not be answered
>Nobody on this board is a doc and medical advice should be ignored
>steroids/sarms talk stays in /fraud/
>Beginners need to read the sticky before posting
>We're all gonna make it brah
Didn't get a reply in last thread, just curious on input:
I'm 30 and have lifted regularly for ~5 years. I'm decently strong and have a decent ottermode physique. I don't really care about getting stronger or even "more" aesthetic, just maintaining my physique, staying lean and being healthy.
Is there any downside in switching to machines just twice per week and mix in yoga and calisthenics another 1-2 days?
Today I went by my apartment's pool and did some yoga for 15 mins, then did push ups, kettlebell squats, kettlebell romanian deadlifts and curls. It was fun and the light weight felt like it was offset from doing very slow controlled reps with a high degree of mind<>muscle connection. Would this be enough to maintain? Add in some pull ups, hanging leg raises, sprints, and resistance band work.
>If you don't have any long-term goal besides maintaining your current physique, I see no issue with your plan. You can maintain by doing pretty much any physical activity a few times a week.
Thanks. Yeah my plan is to do yoga, calisthenics and BW/KB stuff as my primary and then maybe a day here and there where I hit the gym (will utilize machines mostly). Glad to hear I should be okay maintaining with this.
It's primarily for injury prevention - I'm starting to get "older" and my goals have shifted toward longevity and general health, maintenance rather than trying to be bigger/stronger.
Kys gay. Do something for men like boxing.
reposting from last thread
found picrel while looking through youtube
since progress has been really slow for me on SS, would this modified texas method split into 4 days be a decent program to follow? i love all the accessoire work hes implementing and it seems reasonable even though day 3 (5RM PRs) and 4 (Pull accessoires) are supposed to be right after each other
also are flax seeds really that bad for testosterone? i have like 5g a day in my oatmeals
before I answer your question:
>since progress has been really slow for me on SS
>also are flax seeds really that bad for testosterone?
Sounds like bullshit so I'm assuming it's bullshit.
>could i just plug my current 5rms into ss/sl and go? or should i go a bit lower?
what? Go where?
>and what do i do for power cleans, do i just start from 0?
Yes, always start with the bar/light weights when trying a new lift.
im constantly failing to meet reps despite deloading
Are you bulking currently? Just doing 3x5?
bulking yes, 3x5 yes
What's your stats: height/weight/boy or girl/calorie intake/protein intake
182cm, 80kg, man, 3k kcal, 160-180g of protein
okay, so everything seems to be lining up. I would say your bulk is pretty excessive, unless you're running every day I doubt you're burning 400+ cal/day. My guess is you're probably burning 100-150 cal per session at the gym (or 300-450 per week), so you likely don't need to eat more than 2750 calories a day.
As far as protein goes, anything over 0.82g/lb of lean body mass can't be used by the body for protein synthesis, so your current intake is very excessive. Max you'd need about 130g of protein, but you could easily get away with 110-120 most days.
Finally my advice to you is to really make sure your form is good before switching programs. I find that a lot of newbies assume the program is the issue before discovering they were capping their own progress with bad form. This site has excellent guides https://stronglifts.com/#guides
How do I quit ALL drugs and live like a Mormon
The first question to answer is why you use drugs in the first place. Once you know the answer to that question, address that issue.
>I take drugs because I'm bored
Find new hobbies and devote yourself to them. Read more. Work on your attention span. Meditate. Hone your brain.
>I take drugs because I'm sad
More difficult to address but first realize that the drugs aren't making you happier. Work on the issues to your sadness. Talk to someone if it helps.
I drink coffee to fight depression
I smoke weed to sleep through the coffee
6 months into lifting, have been making some progress albeit slow, could i just plug my current 5rms into ss/sl and go? or should i go a bit lower?
and what do i do for power cleans, do i just start from 0? ive tried learning the movement but im pretty retarded, can i just do sth like yates or pendlay rows to hip crease instead?
Do SL 5x5 and run it until you can't make gains anymore, then run conjugate method and make sure to use microplates (something I wish I did earlier). If your diet and sleep are perfect you'll be huge withing 18 months.
answering questions from last thread:
You don't, really. Cutting comes at the cost of excess energy. If you're feeling low libido, you're mostly normal during that time.
If you don't have any long-term goal besides maintaining your current physique, I see no issue with your plan. You can maintain by doing pretty much any physical activity a few times a week.
Creatine isn't steroids. It's a slight advantage you might notice; people describe it as roughly an extra 5% push power. Some swear by it, some don't. It won't change the world for you.
Ideally you want to rest exactly as long as you need between sets, and the harder a set is the longer you need to rest. For isolations, I rarely rest more than 2 minutes, but for stuff like squats and deadlifts it's not unreasonable to rest 4-5 minutes between sets. I'd say if you need more than 5 for something that's not a 1RM or particularly exhausting that's a sign of an underlying problem.
Lower the reps. imo there's no reason to do more than 6 reps for deads.
not even kidding you'll probably find better advice on reddit, most people here don't lift for shows. Hell, most people here probably don't even lift.
just tried asking this in /fraud/ but for some reason the thread did not bump so forgive me.....
my friend and I just got our hands on some T and are going to start cycling
He is 6'4 230lbs and I am 5'2 130lbs (pls no bully)
He is convinced that the magic starting number is 400mg/week, but to me it doesn't make sense that someone who is almost half his weight would take the same amount.
Does size/wieght have an effect on the effectiveness of IM T injections?
Should I maybe start lower, like 200mg/week?
Main question really is how bodyweight can effect the impact of pinning a set amount?
no fraud talk here. if /fraud/ is a lost cause go to the subreddit for steroids, it's pretty informational.
Why does my foot do this and how do I fix it? It's like it's supinated at rest but to walk i have to overpronate and duck-foot in order to get the ball/big toe to make contact with the ground. That makes my ankle kick inwards which limits my ability to squat properly due to the mobility restriction.
Both feet do this but to different degrees, and I don't have flat feet - even standing with the duck walk there's definite arch space, it mostly feels like I have only half of my foot available to stabilize myself at any point instead of the "tripod" like is normal.
Sounds like a muscle imbalance. I would intentionally hold isometrics with your feet flat as you can make them so you can do it longer and then walk like that.
Just a guess btw.
When I sprained my ankle I intentionally rolled my foot outwards which seemed to help since I sprained it inwards like your pic.
I would get some mediums to try out. Lots of shirts have different fit, so try it in person would be my advice too.
When I lose weight I go from "looser" large/xl to "tighter" larges.
It's fine, but with reps that low on the first 3 movements you need to make sure the weight is hard enough.
Would be a good day to add abdominal work.
If volume seems low you can add a set for a movement here and there. We all take different loads and volume differently.
Too little back work, and 3x5 on rows is stupid imo.
I would do 4x8-10.
I would do pull-ups before pulldowns to really trash your lats.
Biceps I would do a barbell curl, and then a forearm focused curl like a hammer/pinwheel curl, or a preacher hammer curl.
where are the deadlift/romanian deadlifts? At the very least do good mornings or weighted hyperextension.
>issues with back
Try db pullovers before the rows, they are great for targeting the lats and then once they are fatigued you should be able to get better work into the rows.
Also, do db rows in the 8-15 rep range one arm at a time. That way you might feel it. For the lats I pull towards my hip while resting the other arm on the bench. For upper back I pull towards my ear like a face pull.
Make sure you go hard and close to failure.
When you do changes start small. Try one thing different at a time. That way you will know after a week or two if it's fine or it's too much.
just normal shit like chicken/rice/butter/cheese/salmon mainly
Can you post a mirror picture instead of the drawing? Physio student and I might be able to tell where the "fault" is.
Can I replace yogurt with milk? it's getting expensive af in my country so I think I have to switch. Will it be the same bros?
yogurt has good priobiotic bacteria in it that is absent in milk, but other than that it's just calories.
They would be exactly the same in terms of recovery because each workout is distanced 48 hours from each other.
If it fits your macros, its good.
I recover best when lifting 3 days a week every other day with weekend off. Is fullbody better than upper lower in this case? Not lifting for strength, best gains and least fatigue are in 8-10 range for me.
What you are after is hypertrophy, and its more like 8-12 or even 15. What you really want to hit is about 25-30 sets per muscle group per week, as spread as possible [so every other day its fine, just dont go do all of them on monday for chest (an example) then avoid hitting chest for a week]. It doesnt really matter how you go about achieving this
granola good for breakfasts? not much apetite in the morning but want some high calorie stuff so thinking greek yogurt with like 50g of granola
Can I do bulgarian split squats with just one DB and am I missing out on any gains if I don't use 2?
One, it's unbalanced which could lead to form issues. Two, it's probably not nearly enough weight to actually train the muscles properly.
Can someone actually answer my question instead of giving me retarded responses like this?
Sure. You're missing out on gains if you don't use two, gay retard.
If your core is strong enough to sustain the use of only one DB, go for it. Its extra work basically, since 2 will balance eachother and make it easier to focus on the legs part of the ecuation. Depends what you want to achieve with it.
Do first what you want to be better at faster. If you want to have better cardio, start with cardio and so on.
Practice breathing while holding a core "brace", that will help a lot. There are also different breathing styles depending on a lot of factors like intensity, volume etc
Talk to her about it and see if there is anything wrong. If you are just not compatible anymore, leave. Unless she can be a good mother, then reconsider what you value more.
My friend got WLS a few weeks ago, she can't eat solid food just yet and I finally saw her last weekend, we drank tea and chatted. She seems to be doing well and is resisting the temptation to eat so far, not just because it'll hurt her and it's too soon but because she wants to stick to her plans of losing weight and changing her habits. How long do you think it'll take her to lose enough weight for it to be obviously visible? I'm super curious, but I don't want to make her uncomfortable with my questions. No clue how much she weights but it's definitely more than 100kg. Probably around 140 and 150kg.
if she sticks to the plan, someone obese can easily lose 10lbs a month. The fatter you are, the harder it is to notice changes from month to month. 150kg probably looks very similar to 140kg. But 130kg is noticeably thinner than 150kg, if you catch my drift.
Yeah I get it. I guessed her weight not on how she looks, but on the fact that she significantly bigger than a friend of ours who recently told me she's 110kg. That second friend is actually curvy and has large hips and huge breasts that are fucking up her spine so in her case she's making appointments to plan a breast reduction surgery and I'm sure she'll look significantly thinner after that. But that first friend has an unflattering body type so I have no clue how to describe her. He stomach is huge but she has narrow hips, she can't walk normally, she waddles everywhere slowly instead, she can take stairs no problem but it'll make her knees hurt, etc. She's not has terrible as some of the people posted in the /fph/ threads but almost.
Once my friend can start eating solid food again, should she start working out as well or should she take things slowly and consider it later?
Should I do bodyweight exercises before or after cardio?
do cardio after lifting.
Working out couldn't hurt, but she has to actually want to do it. Going for walks would also help even if it's only a little bit of exercise. The biggest advantage is going to be sticking to a calorie deficit every day.
Been noticing that I've been taking a lot more naps the past week on rest days but I'm not sure why.
Yesterday was my rest day and today is supposed to be either another rest, or a lift.
>Sleeping sufficiently and not staying up late
>But my naps are 1-3 hours
>Not overtraining since my cardio is 15 min of HIIT, and I fit my lifting before or after with proper rest in between too
>Basically alternating each day with rest or cardio+lifting, with Wednesday being rest or lift
>Eating sufficiently while carb cycling
>Fridge full of meat, fruit, vegetables and greek yogurt
>Drinking sufficiently (with whey protein)
>Like 3/4 to a gallon a day
Is it because I'm close to full and want to sleep? Random case of fatigue? Or maybe I am overtraining?
Try getting a job you fat lazy gay
I'll have you know that detective Raphael Ambrosius Costeau is a fat and HARDWORKING gay thank you very much.
Is samsung health accurate at counting calories burned? For example, I walked for an hour and went about 4 miles and it says I burnt 500 calories. For context I'm 6'2" 230lbs (187.96cm 104.32 kgs)
No, none of the smartwatches or apps are accurate at counting calories burned. It's actually very difficult to measure without medical supervision and hospital-tier equipment. You can very roughly estimate calories burned for cardio at around 100 calories per mile.
Just like any other activity, you improve the more you do it. The first time I try a new recipe I'm constantly rechecking the steps and ingredients and use too many bowls and shit. After 5+ times I know all the equipment I need, all the ingredients I need, and so on. Same for lifting; you just get a feel for it.
Fuck no, are you retarded? No calorie tracking machine is accurate. A simple search would have given you the answer retard. I hope you're not eating the calories that states you're burning on your watch, thats how you get fat.
Sup dudes, question about weightlifting, since i started doing weighted exercises i found some of them require a lot of concentration to pull correctly since i focus a lot on form, like barbell rows or deadlifts, also breathing properly takes some focus as well, will i improve with time or does it always have to be like that?
Gf no sex me no more. 2 week. What do? Told bfore if she no sex i leave. She said ok will be better. She do good couple month. Now back no sex. Wtf?
I've been going on the treadmill every day for a while and I've noticed that the back of my foot hurts a little when I'm done, is there something I can do to avoid this? I think it has something to do with it being dragged on the back of my shoe
Invest in gel for your heel or quality sneakers.
better socks or more well-fitting shoes.
Can you recommend me a 5 days routine that runs Mon to fry? I was trying phat but the volume is pretty brutal and it ask you to rest in the 3rd day so you would need to go Saturdays but I can't, I would much rather go Mon to fry and rest weekends, I tried doing that with this routine but only one day rest for a muscle group sucks
DOES ANYONE HAVE THE SCREENSHOT OF THE PERSON EXPLAINING HOW TO GROW BREAST SIZE, I REMEMBER FENUGREEK WAS A PART OF IT, I NEED IT (not for me)
ON THE OTHER HAND, DOES ANYONE HAVE THE UPDATED MAX-CUM ROUTINE? I ONLY HAVE THE OLD ONE. THANKS
Fenugreek improves a lot of shit but the cost is if a woman gets preggers while taking it it causes birth defects.
Why do you think those newsworthy-deformed babies happen in India more than anywhere else? Why do you think indian women are known for having big tits despite the quality of living/health there? It's used as a Hispanice there all the time.
Do I need to adjust the weight/volume of my lifts if I come back after 1 week of being sick? This is the first time I've totally missed exercise for an extended amount of time since I started lifting 5 years ago.
Are smelling salts a meme or actually safe and effective for lifting?
you don't need or even want them unless you're competing in a meet
Is it normal that my rib cage shows and my abs don’t?
you still have to train abs, they aren't there by default.
You might just need more fat in your diet.
For how long? Is using machines enough?
machines aren't really good for abs, they allow for too much form cheating. Great exercises for abs include ab rollers, leg/knee raises, dragonflies, and incline situps. And it's however long it takes, you don't have an estimated timeline or anything.
You're probably a gym noob thats why. Anyone who has made decent gains will have the serratus and oblique muscles covering their rib cage. I wouldn't be surprised if you can't even bench 2 plates on each side for 1 rep.
I've lost quite a bit of fatty weight, still cutting, and my lifts are starting to get actually difficult. Is it normal that I have basically no appetite for anything except meat now? Like it seems logical, but I'm not sure how extreme it should be.
You're suppose to be eating mostly meat during a serious cut. What kind of cut are you on??
Is alternating between different rep ranges beneficial in general or if you want to maintain a balance between strength training and hypertrophy training specifically? If so, how would you recommend I go about it?
I was thinking of doing high reps for a week or two then low reps for the same amount of time.
absolutely. it's mostly useful for managing fatigue. I was going to say look into periodisation but it seems you've already done it here
most programs I've seen keep you at the same rep range for 2-4 weeks over a 12 week cycle, but there are some that do it quicker.
this is bs. look for a program that is already designed to cycle through specific rep / set ranges and has the correct percentages laid out for you over the 6-12 week cycle.
Thanks anon. Any trustworthy sources you'd recommend on programs that implement periodization?
take a look at liftvault.com
Do you know the difference between strength and hypertrophy or are you just plain stupid?
Thoughts on ecydesterone?
>Ecdysteroids have a similar structure to the male hormone testosterone, but there's no evidence that it works like testosterone in humans.
>People use ecdysteroids for athletic performance, diabetes, and many other purposes, but there is no good scientific evidence to support these uses.
sounds like it's some bullshit
It won't make much of a difference in your routine as your schedule will be inconsistent. Both endgoals have different requirements and splitting them up will just have you getting mediocre results in return.
Thanks. There are programs (such as some PPL variants) where the authors say you can adjust rep ranges depending on whether you want to focus on strength or hypertrophy. Is that bullshit or does it just require more consistency than changing rep ranges every week would allow for?
Nta, In the context of someone describing a routine, I imagine changing the rep ranges is about selecting your end goal. In other words, I do not believe the author intended for someone to be changing the rep range constantly.
What they instead meant is that if you wanted a strength version or hypertrophy version of that routine, to then change the rep range of that routine, that is all.
Yeah I understand that, but I was wondering if sacrificing in one aspect could give you gains in the other aspect. For example, after x months of alternating, you would have less mass than if you didn't, but more strength.
I looked around a little and found a program that does something similar (probably not for the same goal though), but I'm not sure if it's bullshit or not since it's a program shilled by bodybuilding.com and Jim Stoppani (shortcut to size).
>This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classic Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer.
>This periodized program utilizes a concept known as microcycles. Where a typical linear periodized scheme might stick with the same weight and rep range for a month or longer, the micro cycles change up the weight and rep ranges every week.
>In week one your rep range will be 12-15 reps. In week two you bump up all the weights and drop reps down to 9-11. Week three adds weight again to each exercise to drop the rep range down to 6-8. And in week four you bump the weight up again to drop reps down to 3-5 per set. Those are the four microcycles that you will repeat. On the fourth week you have completed the first 4-week phase. On the fifth week you drop the weight back down and start all over at 12-15 reps per set. This is the start of Phase 2. But now you will be able to do each rep range with at least 5 and up to 20 pounds more than you could in Phase 1
>do normal push day (3 compounds, weighted dips, 2 accessories)
>combine push day with leg day and skip the accessories to save time
>arms and chest fukken blasted
I switched gyms and asked for a new training after one month there. I'm scared of chest day:
* Barbell Bench press
* Barbell Incline bench press
* Bench press machine
* Pec deck fly machine
* Cable overhead triceps extension
* Vbar Cable tricep extension
* Rope Cable tricep extension
Each of those take at least 3 sets of 10 reps. Isnt this too much?
>three bench variations on the same day
2 is already plenty
>three tricep extension lifts
junk volume. 1 is enough.
am I safe from fainting if I stay far away from the powerfatsos' 1RMs and stay within the 3x8-12 bodybuilding zone?
started lifting a few months ago, and i still cant find a consistent chest workout. i have 2 dumbbells and im not going to a gym because a gym isnt going to let me take my work pants off before i start like i do at home
>a gym isnt going to let me take my work pants off before i start like i do at home
You work out in boxers? And this is that much better than gym shorts for you?
how to deal with scoliosis, uneven hips, pain in elbows and knees? My shit is wack and im in pain. I wanna fucking die
go to physical therapy for that
crop to just the head or use a sfw pic and go to a hair salon. a barber is for simple routine cuts
thats cause you're using bad form. what helped me was to imagine i'm actually pushing the floor away from a ceiling instead of lifting a bar.
I have a good stylist I just think using that word is inherently gay. But yeah I should ask her.
>go to physical therapy for that
I went to a chiropractor yesterday and found out about my shit. On top of knee pain, elbow and shoulder pain. I assume it'll be a while before i can lift any weight., Plus it seems like i shouldn't do shit like handstands. really bums me out but it is what it is.
What about an orthopedist?
What do I tell the barber to get chad hair like pic related? Looks like short sides and bangs longer than the rest of the top?
this haircut looks awful lol even on such a good looking guy it makes him seem gayy
I think I incorporate my triceps way too much when benching. I find that I can hardly use my arms for a light back off set after I go to even like 90% of my max. I rest up to 10 minutes in between sets and it doesn't have any effect. I pretty much can't do any more upper body work on bench press days. Really annoying, I eat heaps of carbs pre/post workout (big bowl of oats 2hr before with some protein powder and peanut butter).
How to fix?
so i'm starting to incorporate running into my weekly routine. a run to and from the local park is almost 3 miles, but afterwards i'm too worked to get in the gym. how much success do you guys think if i alternated a run day with a day that is push and pull with a run day and etc.
Hows this for a novice hypertrophy program?
Barbell Squats - 3x4x8
RDL / Lat Pulldown - 3x6-10
Curls / Pushdown - 3x8-12
Weighted Pushups / Situps - 3xFailure
Bench Press - 3x4-8
Incline DB Bench Press - 3x6-10
DB OHP / Lateral Raises - 3x6-10 / 8-12
Hyperextensions / Cable Rows - 3x8-12
Weighted Situps / Plank - 3xFailure
Deadlift - 3x2-5
Hack Squat / Lat Pulldown - 3x6-10
Curls / Pushdown - 3x8-12
Weighted Pushups / Situps - 3xAMRAP
The / means superset. I replaced the pullups with lat pulldowns for now.
Terrible program, since you're a noob and you don't know what you're doing run SL 5x5 and run it properly, read everything about it properly and do it until you can't progress anymore. You'll get big since you're noob and your body will adapt quickly. Once you're finished with your noob gains then you can focus on hypertrophy.
How long is a bulk supposed to be? Right now I am 6'1 178 pounds and started bulking at 173. Started about 1 month ago. I've literally been eating oatmeal, panda express, a small meal every day for around 3000 calories. What weight should I stop at? I was thinking once I hit 190 pounds it would be a good idea to stop
until you don't like how your body looks anymore.
are ab wheels good? how many reps should i strive for?
Hey IST, I hope you can help me out here. I'm all set up and ready to go to Officer Candidate School and become an officer in the Navy, but I came up short on the push-ups and am now delayed until the end of May. What's the best way to increase my push-up count before then?
hmm have you tried push ups?
how fucked am I trying to progress deadlifts and squats with a munted right ankle (born with club foot)?
right ankle scores about -4 on a flexibility test and my right calf is half the size of my left which scores a +10 on a ankle flexibility test.
I always thought that the purpose of protein powder was just to hit macros and wanted to start using them to get some food in before my workout if I missed a meal, but as I started looking into it all I read is that you should drink your shakes after the workout - is it really that big of a deal?
Also how does beef hydrolysate protein compare to whey? Quick googling says a whole lotta words about how some acids make whey better, but that could be big whey shilling for all I know.
if you want to perform best you should eat something 1-2 hours before training, preferably a high carb meal. if you don't want to feel tired and weak you should also eat something 1-2 hours post training. Most people have a shake or a high protein meal but it's not a big deal. eat what you want to eat. the whole 'golden window' thing is just bro science. as long as you hit you cal target and macros for the day, it doesn't matter precisely when you consume them.
Protein before lifting nukes your hype and power
Refined protein is super suboptimal all around regardless
You can only process 0.8g of protein per pound of LEAN mass anyway so if you can't hit that number with 2-3 meals, you'll likely never make it anyway
is it true those pullup bars that hook onto your doors can fuck them up? I'm renting
depends on the door. if it has those modern plastic hinge covers I definitely wouldn't trust it to hold my weight, those can break just from opening the door too hard. If its an old solid wood door on all steel hinge hardware I wouldnt worry
Depends how heavy you are, if you weigh more than 180lbs or want to do it with weights attached then I would not do it.
never tried U / L rest U / L / Arms, but curious about it? would i not be doing any bicep or tricep exercises on the Upper days at all? Would I be only doing arms once a week essentially?
I dont have enough weightplates for my dumbbells, is there there anything wrong with doing only one side at a time for arm/shoulder work?
Buy more plates at Walmart
Cant afford it at the moment, just spent several hundred on a second hand olympic weight set and it rather put any more spending towards getting more gear in that direction than the shitty 1inch stuff.
Is it 1g of protein per lb of bw, or per lb of lean tissue?
If I weight 200 with 20% bf should I aim for 200g or 160g?
If you're [email protected]%, you can only process about 130g a day and that's under ideal circumstances
Going beyond that can actually hinder your gains due to increased liver activity lowering testosterone
At my absolute bodybuilding peak, I never broke that number and no one believes I was natty~~*(I was*~~)the ridiculous protein intake suggestions are pushed by supplement companies and roiders who are the only two groups actually benefit from absurd protein intaje
Been at it three days a week for 1,5 months never having worked out before in my life and it has become clear that I have immense edge case level weakness in my forearms, making me want to work harder on them.
Apparently dead hangs are good for this, but how often? Wondering if its fine to do dead hangs to failure even on rest days, or if I should just do them at the end of my full body workout three days a week, maintaining sacred rest days?
If I have to temporarily swap out squats and deadlifts for hip thrusts and stiff legged deadlifts, will that more or less have me covered? I just need variations that don't involve stress on my knees, but which also won't throw my hams/quads out of balance with one another.
I imagine I'll also want to throw in a bit more core work to compensate from what won't be getting from squats.
I get bloating (hard round stomach) really often after meal. I've started noting down every meal and tracking level of bloat to potentially correlate the cause.
But are there supplements that would help prevent the bloating in the first place if it's indeed due to a food sensitivity?
Unironically, can i replace my chest day with 300 or 400 push-ups?
No you can't, thats just cardio at that point.
>left ear is blocked because I waxmax
>use peroxide eardrops because they've helped in the past
>use home syringe kit
Got any good tips to unclog my ears guys, or do I need to make an appointment somewhere? Earliest I can get is sometime next week.
How can i encourage myself bulking through summer while my belly is getting fatter but my shoulders and arms getting broader too?
I sweat far too much, especially around the crotch but also overall. Tried wearing looser clothing, going commando, obviously antiperspirant spray and they all help to some degree, but I still see other people getting through the way without any of these issues. Any thoughts?
I've been doing HiiT cardio for the past two months thinking a lower heart rate may help, but it doesn't seem to make a difference during walking or idle. Or perhaps the effects of cardio take far longer to show. Reading about heat acclimation that for example marathon runners do, it seems to result in sweating more rather than less. I'm not sure about heat shock therapies like cold showers or sauna.
For context I am mostly sedentary but not obese at 23bmi and dyel by IST standards.
why is there a pullup guide on the SL website when none of the workout (variations) include pullups?
Why does my weight fluctuate so much?
I’ll be at 152 one day and the next 159. I don’t understand.
The usual advice is to measure at the same time every day. Your water weight changes, and even shit weighs a few pounds.
Each time I go running, my feet fucking kill. It's been like this for months. Do I have shit shoes and need to get a new pair or is it something else underlying?
i will be starting this SL routine next week, what am i in for?
>Don’t be surprised if your legs turn bigger than your arms on StrongLifts 5×5. They’re supposed to.
b-but i dont want my lower body to be bigger than my upper body, i also hate having fat legs (former fatty) due to pants fitting too tight. i know i wont have to worry about this in the beginning but how do i try and offset this the best?
>he actually fell for the meme
Stfu and just run it, you're clearly too stupid to understand how hypertrophy works.
Does leg position matter when doing pull-ups or chinups? I'm still a beginner and find myself basically curling into the fetal position while I pull myself up.
I remember Jeff talking about his, he said you should flex your core and extend legs forward almost like doing hanging leg raises. I also remember his explanation made no sense to me, so I just bend my knees and cross my feet.
Either way try not to move your legs, if you're getting into the fetal position during each rep you might be using momentum to help you, sort of like kipping pullups. Can't recomment that.
Let's say you have a small penis
Would you rather during sex:
>The girl praises your cock and pretends that its big
>The girl says that she loves your dick because its cute and small
>The girl humiliates and brutally blackpills you about your small penis
>he thinks penis size actually matters
Nope I am just a guy who has experienced the first one and it felt like a weird, very obvious lie
thats cute of her to do that, though. she wouldnt bother if she was genuinely unhappy about it, so maybe just grow up and dont dwell on every single little neurotic thought you have?
How big is your dick? Women in general are really, really, bad at measurements. Ask a women to show you how big 6 inches are and you;'ll get anything between 3-12 inches. Unless you have a microdick there is a good chance she enjoyed the sex and because shes a woman assumed it was because your dick is big.
Is it bad to get 75% of my calories in one meal at the end of the day? Or is it better to space my intake throughout the day?
I'm 5'7, 187 pounds
I started working out 2 months ago after 10 years, I have dropped around 28 pounds so I am making good progress
I consume large quantities of Nestea and shit of the same nature that uses sweeteners instead of sugar, the whole Nestea envelope contains around 30 kcal total
Is this fucking with my progress? Do sweeteners fuck up with my weight loss?
If seed oils are so bad, then why are they added to literally every single food?
I dont believe ultrarefined oils are as bad as current niche cryptonutritionists would have you believe, but you'd be pretty naive to think the food industry has our best interests in mind
>finish training block
>start a deload
>get sick midway through
>last for over a week
>wake up today, finally no headaches
Can I go to the gym again and just start my next block of training or is my body probably still too fatigued?
Always give it an extra day, you might still be infectious. Plus your body needs to recuperate from the internal stress it went under.
I started doing 5 sets instead of 3 and now my biceps hurt if I straighten my arm. is this doms or did I tear something
>medial advice on an american anime web forum
I've had this when doing high volume on biceps, if it's not a sharp pain and not severe, i'd say it's not too much to worry about.
High volume hypertrophy hurts though, that's a fact.
e.g. when i train quads my last set is in the leg extension machine and it feels like I'm being stabbed in the legs, even the extra flexion from sitting in the machine is painful.
I need some confirmation, help or whatever, it's going to be a long post so thanks in advice.
I'm 30y old and haven't done any kind of exercise in the last 15 years, before that I was kind of active but it all start going downhill once I've entered the IT field. My peak weight was 110kg last year, where currently I'm at 88kg, still fat but far less than before. That change mostly came from eating right and dropping stuff that had to much sugar, to big portions, and so one. Some months ago I then started doing basic stuff at home since I'm literally a poorfag and can't afford gym or anything else atm. My current routine consists of a A/B rotation. A on M/W/F and B on T/T.
A: I do simple body weight / curl exercises:
3x15 leg raises, 3x15 sit-ups
3x30 donkey kicks, 3x15 squats
3x15 (normal) push ups, 3x 20 door push up w/ resist band
and two exercises with curls for 3x12 biceps, 3x8 triceps
It is still a low number of reps but I was so unhealthy that I couldn't even do a single push up when I started. I still have a hard time doing them to be honest. My curl weight started at 5kg and currently at 10kg, and I think I will increase it soon.
On B day I take my bike and ride for 10 to 15 KM or go outside and walk for 2h so around 15k steps.
I also started with something like 5 KM, 7k Steps at the beginning.
Now the big question of course is, should I change something or can I just go on with this and just keep increasing the numbers?
Where I'm also struggling is, when to increase the numbers? So far I've just said +1 after one or two weeks but my biceps weight doesn't match my triceps one for example, where at the beginning everything was fine. So I've been wondering if I'm doing something wrong.
I also don't get any muscle ache on my abs but i'm sweating like a pig after the exercises, so I guess I'm doing it right?
I reached a point where I'm losing weight on all regions except stomach and arse which makes me wonder if I should add more exercises on that region? Ty
What exactly is your goal? Do you want to grow your muscles and lean out, is weight loss your primary concern, are you trying to get your lifting numbers up? Whatever your goal is will influence the advice your given.
Grow muscles and lose more fat. I'm already in a calorie deficit but somehow it started taking ages to lose fat on stomach and arse.
Where everywhere else it started to look okay. I don't want to go too deep into it and try to cut to see some peak abs or something. It's more that I want a basic level of fitness where I don't start sweating like a pig just cause I take two crates of water up my apartment. It's also a lot for posture, as I neglected that a lot and I don't want to end up with pain in all regions.
>should I change something or can I just go on with this and just keep increasing the numbers?
Consistency and adherence is more important than programming for a beginner, arguably past that as well. What I'm saying is don't worry too much about the program until you stop seeing progress.
>when to increase the numbers?
Every time you work out you should try making it just slightly more difficult. e.g. add weight or do more reps or do another set. The weight you use for different muscle groups should be different, usually, this is normal. Triceps are generally stronger than biceps.
>I also don't get any muscle ache
Muscle ache isn't a great indicator of optimal training for either strength or muscle mass. Generally speaking, training should be difficult. Muscle ache should be most prevalent when learning new movements, or changing up intensity, volume, etc.
>I'm losing weight on all regions except stomach and arse which makes me wonder if I should add more exercises on that region?
Exercising an area of your body will not speed up fat loss in that area! Most people have areas that hold on to fat longer than other areas, ass and stomach are common ones. Adding weight is good, but to lose weight you'd be better off increasing the frequency or duration of your cardio (which is great that you included btw). With that said, working out an area that you think looks fat, might help with your confidence/aesthetics, since building muscle and increasing muscle tension can make it appear that you're losing fat faster in that area.
Keep at it, you already did the hard part, which is finding the motivation to make a plan and the resolve to stick to it for a year. Don't let up.
>hit new 5rm on squats
>for some reason knees hurt a little
>follow anon advice and decide to take some time off from squats to be safe
>it’s now been 10 days and every once in a while I still get mild pain while walking
So now what? I was only squatting 240 lbs. I can’t peak here. All I want is to be able to squat 3 plates
>medical advice on an american anime web forum
Do you have a video of you squatting? Where is the pain in your knees (e.g. outside, inside, front; above the patella or below?)
Knee pain can for a bunch of reasons. Most likely you have a muscular imbalance that needs to be corrected. Go see a physiotherapist if you're really serious about addressing the problem. If you're american, I guess just check the flexibility of the different parts of your legs, particularly abductors and adductors and try to identify tight areas, and incorporate good stretches for those areas after every workout (e.g. frog stretch, it band stretch).
I’ll try to take a video today so hopefully I’ll be able to post one in a few hours. As for where the pain is it varies all the time. Right now it’s on the top of the knee cap on the front kind of where the muscle meets. Sometimes it’s on the back in the tendons. I haven’t felt any pain in a few days but suddenly it came back for some reason
Here is a form video of a light ish squat. This is the first time doing squats since last Monday. Before this vid I deadlifted and did some ramp up squat sets
You have generally good form (though you started to hinge excessively on the last reps i.e. hips rising faster than shoulders, but that shouldn't really affect your knees). Only thing I would comment on here is your stance, which is quite wide, with your feet pointed outwards perhaps a bit more than is typical. Usually this is done because of poor hamstring and hip flexibility to allow you to "sink into your hips better" to prevent too much leaning forwards during squatting. Though you didn't do this in the video, having your toes turned out more can lead to a tendency to cave the legs inwards as the weight increases. I can't say that this is what's causing your knee pain, but it may be a factor. Some other common causes of knee pain when squatting are over-exaggerating the lockout, and what I call "muscle stopping" in a squat. If you're powerlifting or lifting for strength, then generally you stop around or below parallel, your stance should be adjusted so that you feel a strong stretch which helps to stop in this position. If you don't, then a lot of the force to stop your descent is transferred into your knees. Having your knees further over your toes also increases the force in your knees.
I would recommend playing around with your stance so that you can tell the differences that your foot angle and stance width have. You shouldn't really feel great pressure in your knees while squatting. From the location of the pain, you may want to stretch your quads more. If you have a lot of tension in an area of your legs, massage it (e.g. foam roll), then stretch it. The shotgun approach is to stretch everywhere on your legs, which is the easiest way to find where you're tight. There are muscles in the calves which can cause knee pain (e.g. plantaris) which are often ignored, do your research and actually stretch after you work out.
Last week I had a microdiscectomy on a disc that blew out 3 years ago and compressed both L5 nerve roots when I literally just turned to pick up a bottle off a table (probably ticking time bomb).
I've spent the last three years doing physio and conservative treatments but latest MRI showed the herniation was actually getting worse, and this correlated with these efforts seemingly doing fuck all and me being unable to walk some days.
Anyway finally had the surgery a week ago today - I'm still feeling the referred pain in my legs so hoping it's just residual and not because the surgery didn't work (surgeon said the area was unusually inflammed and full of blood vessels).
I used to deadlift 270kg so was decently strong before this.
My doctor and the physio are advising to not to return to powerlifting, and if I do return to gym then to just keep it to more bodybuilding style reps.
Are they being too conservative with this approach or should I actually never squat or deadlift again?
>Also, I'm in shit shape generally from the lack of exercise now and thinking of maybe getting a spinning bike to do indoor cardio. Are things like Peleton just a scam or are there decent spinning bikes of good quality and a decent price in comparison?
see a PT before attempting anything like your previous routine; they can give you the hard truths for better or worse. General docs aren't the best at giving lifting advice
absolutely, but most people never actually tax themselves enough to experience it. CNS fatigue means just moving around normally is difficult, you don't have the energy to do stuff you normally have no trouble with. I was eating 1200 cal a day (retarded I know) I used to run every day in addition to lifting 4x a week and working a job on my feet for 5-8 hours a day 3-4x a week. One day I woke up and literally was to weak to get out of bed. Went to a doc and he just told me straight up: you either need to eat more, or drop the cardio.
i doubt most beginners will even approach this
is CNS fatigue real as a beginner? if so, what can i do to make it recover better?
is the 3lb diet from those infographics any good? is it really a good idea to eat 1lb beef, 1lb potatoes, and 1lb asparagus every day?
>1lb asparagus every
your piss is gonna stink to hell
completely retarded, it's the dumbest bluntest advice ever. Measuring by weight and not calories cements it as one of the most worthless pieces of advice you can see
i know its called DOMS for a reason but why is it that when i work out, say tuesday evening, wednesday is "fine" a little soreness, but on thursday it just hits me like a fucking truck and its 10x worse than on wednesday.
talking about my hammies
ive been running the same program for 12 weeks by now and its always the same, its the same workout every tuesday evening and its always like this. will this ever go away? im bulking so im eating enough, maybe bad sleep? should i consider stretching more?
i also cycle to and from work every day (40 min total), is that possibly fuckign up my recovery? i always thought light cardio (which is what that cycling is) is considered active recovery and should aid me with this
i get that after leg day
like 2 days after doms kick in hard
3 months isn't that long, and it's always worse for newbies. DOMS more or less disappear once you're through beginner gains. All it means is your training those muscles, DOMS is completely natural and not a sign of fucking up. You could try foam rolling to help soothe some of it but even seasoned lifters can get DOMS if they train hard enough.
so for bulking, as long as i get enough protein i can eat whatever i want for some extra calories. like cookies and shit?
I've been doing Stronglift for 3 weeks now.
My friend has a machine that I can do squats on (the bar is on rails).
Whenever I use it, I fee like I'm leaning on my neck to stop myself from falling over. I know very well that I don't have good squat form but I've been doing bodyweight squats instead (I weigh 320) but I feel like the form is still all wrong, sometimes my knees go way over my toes, I don't know whether I need to be pointing my knees out at a certain angle or whatever. I put plates under my heels.
Every time I do the squats I feel like I'm working different muscles each time.
Also I don't have a free barbell to do the squats with, it's either machine, bodyweight, or dumbbells.
How the fuck do I get this right?
Focus on locking in your form.
Ask yourself this question
>do I want to lift maximal weight and powerlift?
focus on shifting your hips back, keeping knees back, and stopping at parallel
>do I want quad gains with less weight
knees over toes.
It's that simple.
You may want to focus on slowing your eccentric(going down) and focusing on your target muscles, then explode/jump up.
At your weight, you should damn near focus on bw squats until you can do 10 or 15 in a set, then add weight.
Smith machine squats are fine, but they are not as good for beginners since you don't know how to squat with a barbell yet. This causes weird experiences and movement patterns.
Hamstrings tend to do that. Some muscles take a while to recover from hard workouts and I find hamstrings are one of them.
Cycling could help your recovery if you are using them lightly while riding. You should be able to shunt the energy over to your hamstring/glutes while riding and that could help.
OTOH your program/body could just really like using your hamstrings, and you are getting good work in so they have doms.
I didn't even know knees going over toes was an option. I thought that just meant "wrong".
I am doing 10-15 per set but I will keep up with the bodyweight until I get my form better. Then I'll add some dumbbells over my head because right now I hold a roller as high above my head as I can, I heard that helps with form.
I'll slow down and really think about my movements.
Is squatting while straddling a bench a thing? Is that an option? Is that something that people do? Or do I need to be able to move downward more?
Yeah the thing about knees over toes is you might get a little pain until your quads develop.
I found the important part is just focus on the quads on the way down rather then letting your body decend fast.
You could do goblet squats for the dumbbell, or even just hold them in your hands.
Squatting while straddling a bench is basically a box squat.
It's very common in powerlifting, and I suspect popular for out of shape people.
Currently my mom is doing the same thing, I have her squatting onto a decline bench to around 13-15inches right now and it's helped fix her knee issues that have been getting worse.
Find a box that is around where you currently air squat, and get used to it, then squat to a lower height over time. That is one way to get more ROM and more ROM=more gains in this case while also being stronger in those positions.
If you are okay with this level of fat gain, keep it up.
If it's too fast yeah, you can try your surplus+surplus++deficit setup.
Nothing wrong with eating less and making slower gains.
Thanks again for the squat info, mate. This really helps.
>feel the urge to shit on an hourly basis
>turds are either hotdog sized or little rabbit pebbles
Please halp, I don't have time for colon cancer
>ditch the chiropractor, they're literally quacks. They have no business giving medical advice to anyone. Go to a PT.
Should I go to an orthopedist first or just go to the PT first?
I've lost 50lbs, have about another 30lbs to lose but I want to build some muscle first since I think it'd be healthier to be aiming for lean+muscular than Auschwitz mode. I've already made visible gains in two months lifting full body 3x week but I'm also gaining fat. Should I continue prioritizing gains and just do an extended cut after another couple months of lifting, or should I switch to something like this
>first day lift, calorie surplus
>second day rest, calorie surplus
>third day cardio, calorie deficit
to minimize fat gain at the cost of slower muscle gains?
Feedback on this routine? Haven't made one before. Based on what I have available at home and concerns over my hip/ankle mobility (currently nursing a related SI joint issue). Plan on doing some yoga before every workout.
Lateral Pulldowns 3x8-12
Chest Supported Rows 3x8-12
DB Pullovers 3x8-12
Face Pulls 5x15-20
Dumbbell Curls 4x8-12
Hammer Curls 4x8-12
Ab Work (on first pull day and not on second)
Bench Press 3x8-12
Incline Bench Press 3x8-12
Close Grip Bench Press 3x8-12 -> Lateral Raises 15-20
Skull Crushers 3x8-12 -> Lateral Raises 15-20
Shoulder External Rotation w/ Resistance Band -> 3x15-20
Bulgarian Split Squats 3x8-12
Romanian Deadlifts 3x8-12
Dumbbell Lunges 3x8-12
Nordic Curls 3xF
Calf Raises 4x8-12
It's fine. I would do wrist curls after hammer curls, and do db pullovers at the beginning but that's personal preference.
IS 6 DAY HYPERTROPHY TRAINING BETTER OR SHOULD I GO DOWN TO 4X? THANKS
YOUR CALL DAWG.
MORE DAYS IS BETTER, BUT IF YOU DON"T RECOVER OR GET BURNED OUT IT'S WORTHLESS.
Hmmm okay I'll see how I do with more frequency
Anyone have any experience with height increasing insoles? I just got a pair that adds 3cm. Surely that's not enough lift to fuck up my knees and back, right? I wore them to the gym today and my deadlift was fine, and my knees didn't hurt while jogging or moving around all day at work. Is this a bad idea?
How is this program I’ve been doing for some muscle gain and fat loss
6x a week
Anyone here own a set of powerblocks and their bars? Just ordered a set of powerblocks and am considering the bars if they're not dogshit.
I got a set of the dumbbells for free.
They are decent.
I don't consider them much better then my spinlock dumbbells, but I have weights and shit already.
If I had to start again and all I had were the powerblocks I could see getting the ez bar.
Mainly since most lifts you do with an ez bar tend to be within the 100lb range of 2 50lb blocks, or the 180lb range.
However I have no actual experience with the bars.
I would say figure out what your use case is, and if either bar would fulfill most, or all of that.
>Fuck my shoulder up last week Thursday in boxing
>Threw a hook and immediately felt my shoulder jar up something bad
>Monday feel achy but okay, bench press 405, fuck my shoulder up even more
>Rest of the week my shoulder has sharp pains and I can feel lots of grinding
>Bench again today, feel kinda crappy, have subpar lifting
>Sitting at home now, no pain, no grinding, just some ghost aches
I have no clue what just happened but if I find out I'll let you all know.
some days when I try squatting to parallel my left knee has this weird sensation as if there was a ball in my knee. this feeling has been here since i was in middle school. its on the inside part of the leg it doesn't hurt most of the time, but sometimes its so annoying I cant go past parallel. any idea what this might be?
I made a shitty DIY pullup rack with a 2" steel pipe but it's pretty coarse, leaves residue on my hands and pinches my hand between the fingers and palms, if I don't fuss to get a careful grip they end up blistering. What can I wrap/paint around it to make it less of a pain?
Does it matter if instead of 3x full body I just train every other day? having 2 days off always throws me offsync. Is the extra day really important?
You can train every other day, fren
Is being lean the only thing that matters?
I've never had so much attention.
A year ago I started swimming twice a week and it has transformed my body. Is swimming enough or is there something else I should add in?
Barbell Humeral twists
30 min of calvinball 3/week for nerve health
GOLAD for nutrition (Gram of L-Braptisine a day)
Don't forget night jumps so you can be full-body aerial-immersed, very important if you're serious
Also calculate your pool's volume and add the appropriate amount of gelatin to increase resistance, that way you can be lifting while swimming
I'm doing the coolcicada ppl running it 2x a week, which is structured as follows:
>Push Day (shoulders/triceps/chest)
bench press: 3×5
overhead press: 3×5
incline bench press: 3×5
dumbbell side lateral raise: 3×10-12
tricep pushdowns: 3×10-12
overhead dumbbell extension: 3×10-12
>Pull Day (back/biceps)
barbell rows: 3×5
lat pulldowns: 3×8-10
seated rows: 3×8-10
barbell bicep curls: 4×10-12
alternate bicep curl: 3×10-12
>Leg Day (quadriceps, hamstrings, calves)
leg press: 3×8-10
leg extensions: 3×10-12
hamstring curls: 3×10-12
standing calf raises: 5×10-12
Every day takes me barely an hour and a half including changing myself, is this normal?
Also this feel like too little back work, especially considering that I have to do the barbell rows with dumbbells (the barbells are always taken and there is no T bar or anything similar) and I've never been able to really target my back with dumbbells for some reasons. I know that this is just a template and I can modify it as I want but I don't want to make dumb changes.
Need help in picking out new shirts. I've been a fatfuck most of my life wearing the same L/XL cloth for years. M is too tight on my neck.
My arms have grown bigger, which is nice, but I'm still trying to lose this stomach fat with cardio and dieting.
If I lose the stomach fat, will medium show my figure better or will large still do the same if I want to grow more muscular?
whys my B.O make me nauseous sick and give me an immediate headache instantly?
health board btw
im not fat ive been fit and lifting for about 7 years but this started about 2 years ago.
any guesses? deodorant doesnt even work anymore
i cant go to the doctor because there are o doctors here just witch doctors and they will do voodoo with my blood and it will be cured but then ill be cursed
I was hoping for some help. I've been playing the tinder game for a few weeks and I messaged some slut who's says she was dtf through snapchat.
She replied and said we could fuck, but it would be on camera and for money (split 50/50), and that her manager would somehow be involved. Has anyone got any experience with fucking mystery sluts from tinder on camera? Is this legit or am I being fooled?
I have really bad anterior pelvic tilt. I have weak abs but strong glutes and extremely tight hip flexors. What do I do
There are a lot of core exercises that hit that area, you just have to be strict with your brace and form so avoid cheating with your legs. Maybe deadbugs for instance
I like decline sit-ups, abdominal machines, and hanging leg raises.
Ab rollouts are good to.
I find diong the eccentric slowly works great for me.
You could just train muscle you have/don't train frequently.
So if you did push you probably did chest, triceps, and shoulders.
You could do abdominals, neck, calves, forearms, etc,etc.
Yeah but those aren't very fun now are they 😀
Abdominal training hurts..
I'll do some triceps and shoulder isolation work and spend the rest o the day in the sun, I most definitely have not been getting much vitamin D in the past years
I love the painful training, but yeah you could just do some rehab/light work to get blood in the muscle that you just trained.
Might help with recovery.
No idea, but that is something there should be research on for transitioning women to men, or how women on gear get deeper voices.
I would just speak different. I find if I speak from my chest and slower my voice gets deeper.
Had a solid push workout this morning
Can I go again and train more this afternoon with lighter weights and higher reps, somewhat fluff but volume is volume
depends on whether you are training for hypertrophy (to failure) or strength (nowhere near failure). If its the former you need 48-72 hours of recovery and if its the latter you can essentially go all week.
I train for hypertrophy, any tips on finding a right balance for resting and training? If I rest, I don't have the motivation to eat well and by the time I can get in the gym again my motivation to go is gone - it's like the habit only stays if I have it on my mind all the time.
.. And I hate cardio so that's not an option
maybe do push, pull, legs on workout days and do core or yoga on rest days. also spend spare time researching exercise related stuff youre curious about, read relevant books, listen to related podcasts like andrew huberman, and internalize and be conscious about the processes going on in your body during recovery and their role in building muscle
Is DHT or testosterone responsible for voice deepening???
Would i be able to deepen my voice with trt or should I add DHT to the mix
So I lost alot of weight but I still look kinda fat. I went from about 220 pounds at the start of the year to a bit under 170. Thing is I still have a gut and I dont think I actually look all that different despite losing 50 pounds. Whats up with that? My BMI is 23 and in most regards that I can measure I feel and am a lot healthier. I have more stamina and my blood pressure is really good. But I still look fat. I guess I need to lift even more weights?
Yeah you need to lift.
Hmm alright. I never liked lifting I prefer going for long walks and jogs. But alright.
>SLDL aren't good replacements for deadlifts, they're more of a hamstring exercise with legs as an accessory. You'll need something that can hit your lower back.
Anything you'd recommend? Maybe good mornings instead of SLDL? Or throw in some hypers/reverse hypers?
Good mobility routine to do every five days on my rest days? Don't do much stretching, but figure it would be good
8 sets of squats? Is that not strange?
I'm doing this 6 day split, “skinny to shredded” by Nicolas Cole, but I am finding 8 sets quite odd...
what a shit meme.
guys how do you make a cold/flu go away faster? I'm dying here
Bros... I've not been here in almost 5 years. I've lost all my gains, I am the definition of a former failed athlete, I still some have muscle in my arms and definitely in my legs, but I am incredibly flabby and my chest with my pectus excavatum looks grotesque.
Whilst I know the path back to redemption routine wise, being now not just a broke fag, but a broke fag about to go into debt. I don't really know how to eat consistently or regularly where I feel confident going back to the gym. Any tips bros?
I should also mention, I've got a pretty fucked shoulder now too which makes me worry about getting back into Bench press, is there anything I can do to help with that?
when do I work shoulders on a PPL?
You can customize your PPL however you like, but generally you do your front and side delts on push day and your rear delts on pull day. It's not a crime to do them on leg day either.
program says i have to do 3x5 of chinups but i can only get one(1) at a time. do i cheat myself up with a chair or sth and do negatives until i get to 5 or should i do more than 5?
either do 3x5 lat pulldowns or do 3xamrap negative pullups
since i want to be able to do chinups eventually im gonna go with the negatives first unless that shit completely wrekcs me. thanks
1. For maximum gains, should I strive to eat more than 2 g of protein per 1 kg of weight of or proteing beyond 2 g will not be digested and used by the body?
2. Pic. I just started lifting, have weak back muscles, and feel slightly numb for a short time after deadlifting, isn't it normal?
>numb for a short time after deadlifting
thats what they call a lower back pump, how many reps/sets of deadlifts are you doing?
i eat like a whole can of pineapple without added sugar because a whole pineapple is just too much for me
is that okay in terms of vitamins?
on weighted crunches i place a dumbbell on my upper pecs
i usually bang out a lot of reps in the first set but my reps drop MASSIVELY in the following to, e.g.
is that normal? should i use more weight anyway or is that just a sign of bad cardio? i do these after leg days
I do 4x8 upper compounds then 4x8 lower compounds every other day
I want to build muscle so i eat a bit over my tdee with ~120g protein every day
That aight or am i just fucking myself in the ass?
Why do you start bench press at the top? Wouldn't it make more sense to rest the bar on the safeties (which has the added benefit of ensuring they're set properly) and then lift it up from there, kind of like OHP? This would be far safer too.
thats basically a low pin press
Right, so I guess my question would be more 'why is the bench press done in that specific way considered one of the cornerstones?' instead of a nearly identical, safer lift? Like I get it with deadlift because people really like seeing that huge number on the weight, but not bench.
thats just the way it is. this is kind of like starting the squat in the bottom position instead of up top. theres also the stretch reflex aspect
Well with squats, it's far easier to set up if you start at the top instead of crab walking underneath. Same with OHP. (But the opposite I guess.) Bench is the only one of the big four that's off in that way too.
Over the past year, I've been really focused on fitness and getting healthier. I lost 70lbs of fat, and enjoy going to the gym. With my job, I have a really flexible schedule and end up being at the gym about two hours at a time. I do half an hour of cardio, about an hour of lifting, and half an hour of sauna and shower. It's nice.
I am, however, starting a new job in August where I'm teaching and I have to be at the school 8 to 4, minimum. I want to start spending my time at the gym more efficiently, and also since I've hit a goal weight, I don't necessarily feel the need to do as much at the gym as I have been, but I (1) don't want to regress, but (2) want to cut maybe half an hour out of my time there. I was thinking...
>Warm up with 10 minute cardio
>lift for 30 minutes
>sauna and shower for 20
What does IST think? How long do you stay in the gym? I was thinking of going in before work, in the wee hours of the morning.
can you really not add any other exercises on the stronglifts app if you dont have the pro version? like i want to do add dips and skullcrushers on workout A and chinups and curls on workout B (like he recommends on his homepage) as accessoires but theres no way.
should i use another app like boostcamp for logging?
also, what do i enter if im already familiar with the compounds. on the page says that i shoudl just start with 50% of my 5RM, wont it take kind of forever until im on my actually working weight again?
get the regimy app you can add stuff there
I recently hit my pull up PR (3 sets 5 reps) from not being able to do any using the pull up assist machine for a couple of months. I'm proud of my progress as I'm 6'3 225lb so pullups were always a goblin.
Question, should I still max myself out 12 reps on low assist weight to hit hypertrophy or just rep out 3x5 unassisted? My goal is to be able to do 3x10 pull ups in general.
Do both. Spend a couple weeks doing bodyweight. Then do a couple weeks doing assistance. Then do a couple weeks doing bodyweight again.
Is tai chi a good substitute for stretching?
When doing skullcrushers, are your upper arms supposed to remain parallel to each other the entire time?
Honest thoughts? Am I getting results?
If you don't feel like you're seeing results, take a couple pictures of yourself in the mirror. No pump, no flexing, no light/angle frauding, etc. Then take a second at a certain angle you like and flexing. Then 6 months later take another two pictures and compare the two.
It's hard to see results when you look in the mirror every day. You don't see the small changes.
been lifting seriously since september, running my own program. im hopping on SL5x5 starting monday to milk the rest of my newbie gainz
1. im on a bulk so can i still expect to progress linearly or am i too far gone already? (stuck on bench and OHP, squat and DL still increasing), mainly looking to build my bench since ive been plateauing on it harder than OHP for some fucking reason
2. at what point should i consider adding accessoires? i want to be careful since im pretty sure that doing too many accessoires fucked my gainz up quite a bit
since it recommends me to start at low weights im gonna look at it as some form of deload but if im REALLY stuck on a 57.5kg bench im gonna neck
>have had horrible posture my whole life, rows/pullups/chin tucks/broomstick stretches never helped
>do 1 set of y raises with the lowest weight i could find, can barely move 2.5lbs
>back instantly sore the same way it is when i stand too long
Is this a good sign that my lower traps are the problem?
My body wants to wake up early but I go to sleep late due to work and nightly routines. Today I woke up at 8:30 despite going to bed at 1am. I planned to sleep in until at least 10am. Should I just stay up when my body wants to get up even if it's not the adequate amount of sleep?
How do you guys do behind-the-neck presses? I tried them yesterday as warm-ups for my OHP. Rotator cuffs didn't explode or anything, but my problem is actually the whole "neck" part. They hit some bony protusions at the base of my neck and those bitches hurt. Is it pussy pad time or what am I doing wrong?
ive got ATP, is this the reason why i cannot for the life of me keep my lower back glued to the bench doing decline situps, lying leg raises? or just a weak core?
>you'll want a standard bulk instead of a recomp intake.
So like +300 calories over tdee?
500 calories over tdee anon, roughly a pound a week
I can't do that anon, like, i will get immensly fat with 500 calories over.
if 1 lb/week is "immensly fat" then you're likely overeating or overestimating your TDEE.
I gained ~1lbs at around 2300 calories if i go any higher that's gonna be too much
how short and thin are you that eating at 2300 calories is a 500 calorie bulk? Are you measuring your portions and weighing everything with a food scale?
I wouldn't recommend jumping to a beginner program if your compounds aren't dismal. Try something between beginner and intermediate, maybe like GSLP?
Measuring and tracking with MFP, checking with the food label yes
Went from 158 to 172 in 6 months
you didn't answer my question anon, height please
well anon not trying to call you a liar but 2300 calories for you would only be around a 300 calorie bulk on off-days. And for what it's work you increased 14 lbs in weight in 24 weeks, a gain of only about half a pound per week. Even the gain only nets you about 70 calories difference day to day. If you think you have too much fat, you need to cut and bulk once you're back down. I'd really recommend a 500 calorie bulk next time so you can speed the whole process up.
well...not gonna lie those are not good numbers for over 6 months of lifting. I'd say swap to SL and add accessories immediately, but a very limited amount. Make sure you're eating enough protein too (0.82g/lb of lean body mass).
I already have a bit of flab on my stomach area so.... dunno man i might just cut a bit then i guess
>SL and add accessories
thats what ive been thinking too, on the homepage he says to add skullcrushers/dips and chinups/curls to the days for armwork.
should i leave it at that?
>if your compounds aren't dismal
ohp 40x5 (failed 41x5, only got 4)
bp 60x3 (had to reset due to cheaty form (bouncing), 57.5x5)
squat 65x5 (had to reset due to not going to parallel, can prob do way more but i want to make sure i get the form right)
deadlift 112.5x5 (steadily increasing)
pretty terrible for 8 months except for my dl i think and no, im not a woman
sedentary neet all my life
only had to pause for 3 weeks in total, 2 weeks due to covid and 1 week due to a colonoscopy
are you me? after like 1.5 years im at
>50kg ohp 3x5
>72.5kg bp 5x5
>90kg sq 5x5
>85kg dl 5x5
>are you me? after like 1.5 years im at
no youre way stronger than me, also most likely way lighter
one lift ive been really fond off is romanian deadlifts, is there any way i could incorporate that into SL? i dont want it to replace the conventional DL but i dont see how i can just plug it into another day since its a pretty fatiguing compound
>also most likely way lighter
nah im 175
>incorporate that into SL
Just do it instead of DLs
>unless you're deficient in something you really don't need to worry about vitamins and minerals.
i unironically have not eaten fruit in DECADES like most i eat is maybe some bell peppers and an apple here and there
Is phraktured.net no longer up? That's sad if it is.
>What was your routine before?
Some shit i made up i couldnt recover from. 4day u/l split focussed on the compounds each day in the 3-5 rep range, 3 sets + 3 compound movements in the 8-12 rep range, so for example upper 1, bench press 3x3-5, bb row 3x8-12, 3x8-12 DB shoulder press, 3x 8-12 lat pulldowns + accessoires for tri/bi/shoulders which ive always kept the same but always changed accessoires around.
the lack of progress on my bench and my general fatigue/exhaustion levels in my day to day life tells me ive been underrecovering, i thought i just wasnt eating enough (3,3k kcal as a 85kg male at 182cm) but im just getting fat so i need to change something and get sth more barebones in even though im kinda prone to FOMO so missing out on certain exercises is hard for me mentally but it just cant continue like this
I have to stop lifting for basically a month, What should I do when I get back into my routine, just drop the weights down a little and work my way back up to what I was?
Am I going to lose major gains by not lifting for a month? 🙁
a month is probably gonna hit your gains decently. You'll want to ease back into it over a week or two.
absolutely, RDLs/SLDLs are one of my favorites too. I do them after squats.
Is this too many exercises for a push day?
>incline dumbbell bench
>dumbbell shoulder press
Not at all, but you'll want to space them out so you're not hammering the same exact muscles twice in a row like with your bench.
good point, in that case I'll probably move dumbbell shoulder press in between bench and incline bench
are you running a brosplit or wtf is this shit, just split it up into two days
have you seriously never heard of a PPL?
It depends on your number of sets and intensity.
why do you not bulk until youre like 100 lbs over your normal weight, while lifting heavy
>most people don't want to carry around 100lbs of extra weight, most of which is fat
>most people don't like how they look 100lbs heavier of mostly fat
>most people care more about looks than strength
>cutting 100lbs of fat, no matter how dedicated you are, would take intense dedicated progress for at least 7-8 months if not longer.
Makes more sense for the average person to cut and bulk in smaller cycles.
i see... man the human body is equal parts interesting and frail as fuck
i know water weight etc but... three (3) KG over a few days? what the fuck did i do? i autistically eat the same shit every day
are you just sitting on your ass or drinking more water than usual?
your weight fluctuates daily for a variety of reason, could be upwards of 4-5 lbs due to all sorts of causes. Don't measure daily and don't sweat it so much.
Not really. Accept you fucked up and do better.
I just ate about a 1000 more calories than I was supposed to tonight. Can I do anything to mitigate the damage?
fast or skip 1-2 meals
What does 1/2/3/4 mean? Please explain it to me like I have no fucking clue.
#1. You can do a full 1 rep shoulder press at 135 pounds with a barbell.
#2. You can do a full 1 rep barbell flat bench press at 225 pounds.
#3. You can do a full 1 rep barbell back squat at 315 pounds.
#4. You can do a full 1 rep barbell conventional deadlift at 405 pounds.
It's a retarded meme and may have nothing to do with your goals.
Thank you, fren - much appreciated.
The area that meets my pubic area and lower stomach (middle hips I guess?) hurts when I do hip thrusts even with a pad. What am I doing wrong? Pls help, I can’t get advice in the gym unless it’s a paid trainer session
upper body lifts to compliment couch to 5k? want to keep a balanced body and make sure everything is worked evenly
lmao you're not gonna build leg muscles on c25k. You're gonna over-develop your upper body and have little muscle on your lower.
Recommendations for body weight exercises that work the glutes?
I'm a middle-aged, fat fuck. I need to lose about 35 kg. How do I deal with the pain of change and withdrawal? How do I stick with a plan without falling off the wagon? It seems impossible. I try but can only last a few weeks or months max. Am I destined to be a loser forever?
you are going to have to change your mindset. you need to start trying to get rid of your negative thoughts, and focus on optimistic thoughts. remember your goal EVERY DAY. IF YOU WANT TO MAKE IT BROTHER, YOU HAVE TO HAVE DISCIPLINE! instill it one day at a time. there WILL be days you dont want to work out. it WILL take time for you to start noticing results.
DO YOU WANT THE BENEFITS? PUT IN THE WORK. count calories! work out until you cant lift the weight anymore! if you feel burning, you have to push because that means you are making GAINS PROGRESS! it comes down to YOU in the end. YOU have to convince yourself to continue looking forward optimistically toward your goal. you have a day where you eat too many calories? ok, you have to cut that many additional calories for the next day or two. YOU ONLY GET OUT WHAT YOU PUT IN!!!
Thank you for the response. I have saved it. I will try to do what you say.
>get rid of your negative thoughts
>focus on optimistic thoughts
This is the part that I struggle with the most. Any advice on how to actually pull this off? Positivity just feels like I am lying to myself.
>Positivity just feels like I am lying to myself.
im not saying you have to just have happy thoughts. im telling you to change your mindset where you look forward to positive outcomes. you have to make yourself fully believe that you ARE going to lose that weight. you ARENT going to burn away the effort you put in previously by having constant cheat days. if you want my advice on where to start, you need to cut most of your sugar intake (probably 90-95% of it), all caffeine, and all soda. i dont say 100% of your sugar intake because some things will naturally have sugar in them. im telling you to never go buy food that is NOT good for you like glazed donuts, cake, and candy. count your calories! if you go out to eat, actually pay attention to the calorie counts listed on the menu. they wont always be pinpoint accurate, but they are a good judge to go off of. if you need to season your food, hot sauce and/or pepper (black or red being examples for pepper) are good choices since they have little to no calories.
>change your mindset where you look forward to positive outcomes
>you have to make yourself fully believe
I have lost all hope. Yet I still want change. I need to find a way to rekindle my hope that doesn't involve lies and deceit. >cut most of your sugar intake (probably 90-95% of it), all caffeine, and all soda
I will try. I am extremely addicted and accustomed to just ordering food instead of cooking it because my cooking skills suck and I am time poor.
I will meditate on your advice this weekend and try to figure something out. Thanks again.
>i have lost all hope
no, you havent. you have come here to get back on the right track, and i gladly offer my advice in trying to help you do so. the very fact you posted here for help means that deep down, you know you have the potential to make it if you really put in the effort. i completely agree with this belief that you already hold. it is just going to depend on whether or not you actually put the time and effort into reaching your goal. always give yourself a goal if you dont want to stall out.
i really hope this information helps. i truly think you can do it. remember, WAGMI (we're all gonna make it)
You are helping, brother. WAGMI. I will try. At the moment I can barely think straight to set any goals. I am in that state for weeks/months on end. Sometimes I get days of clarity, but generally my mind is mush.
I can't believe you turned things around that much. Good on you. And congratulations on the kid!
I hear what you are saying about gentle baby goals. But I don't even know where to begin. It feels like I can't get a grip on reality and all I want to do is hide from pain. I want to just go 100% hard to make up for lost time. But I can't even get out of bed today (midday here). I feel like I need a hit of uppers to clear up my mind, but I don't have any connections to get any.
>But I don't even know where to begin
just do like you were advised by the previous guy and drop sugar, caffeine, and soda. you have been given information, but we cant get your body out of bed to make it start improving. you are going to have to register mentally that you want this. no more sitting in bed trying to cower from the bad thoughts. they arent going to go away until you get out of bed to start the path of self improvement. right now, your mindset is on par with the failures on my 600 pound life. do you really want me to compare you to someone from my 600 pound life?
>just do like you were advised
I'm sorry, you are right. I will do as advised and quit. Getting out of bed now to start the path. Thanks bros, you have really helped me today. Later.
I think realizing where you are and having really loose baby goals that actually get you to where you want to go is an ok start, so long as you don’t delude yourself. Like, I’m eating McDonald’s 3 meals a day for a grand total of 10k calories a day. Your ultimate goal is something like 2k calories a day. Every little thing you do to get there is progress. So for a week, don’t get the extra nuggets with breakfast. The week after, don’t get nuggets with breakfast and get a size smaller fries for lunch. The week after, go for a 15 minute walk. And after a month of seeing that you can have little victories, step it up.
Basically, have super gentle goals that show you that you can do better and ride that momentum. It’s just proving to yourself that you can do something little. And then something less little.
I’m still much heavier than I want to be, but I’ve lost a bunch of weight and did things in my life past me wouldn’t have ever dreamed of. I was an obese drop out khv cashier 7 years ago and I’m a less obese software engineer that almost has his bjj black belt, a home, a dog, and a kid in a month which is worlds better than where I was.
I've seen some people on videos talking about if you reach the 20 to 30 reps you actually don't build muscle. Yet I see others and on here talking about intensity, which is to train or do reps until failure, so which is the correct information?
there was some study I read recently that showed that going to failure on lighter weight vs doing less reps of heavy weight lead to essentially the same results, though I'm sure it depends on the type of exercise. I'd recommend 6-8 reps on most compounds, 8-12 on most isolations, and 12-20 on most bodyweight exercises.
that's an awfully vague question
>there was some study I read recently that showed that going to failure on lighter weight vs doing less reps of heavy weight lead to essentially the same results, though I'm sure it depends on the type of exercise. I'd recommend 6-8 reps on most compounds, 8-12 on most isolations, and 12-20 on most bodyweight exercises.
Thanks. That clears shit up.
How so? You can get consultants that tell you how to improve the design of your house. Surely they exist for the body too?
Is there such thing as someone who tells you how to improve your appearance? I’ve done everything I know to do, would like to get the opinion of a consultant now
I recently started rowing due to shot knees (grappling for a while) and have access to an Aviron. I understand that Concept 2 is the gold standard but it just isn’t in the cards for a while. I’m just in it for the cardio. Am I doing myself a disservice? Is there an appreciable difference for a layman? How do splits compare between machines?
I am 5'9 160lb and around 18%bf Should I bulk up and try and recomp at 200 or what should the move be
200 is way too heavy for your height, I'd say do a lite cut to start and get down to 14-15% before bulking.
Just eat at a slight caloric surplus. Make sure you're getting a lot of protein and continue lifting and pushing yourself in the gym. Your current height and weight is optimal for great health. Also, 18% bodyfat isn't that bad.
Most people underestimate their bodyfat % because they base it off of those stupid AthleanX Ab charts. Unless you go get your bodyfat measured by a professional, you really have no idea. You can have abs showing and still be 20% + bodyfat, like a lot of strongmen.
There's no reason to bulk up to 200 unless you're trying to compete in a classic type of bodybuilding league, or strongman competition, where you want to be massive all over.
Is PCT really necessary for a small amount of test? Like 1ml a week for a few months?
just watched learning to squat on starting strength youtube channel, and its explained completely different than what ive been taught in the gym
have i been taught wrong?
i never bent my knees out
i always kept feet facing forward, and much closer
i go much deeper than the video
i usually keep the bar higher
i dont bend my back as much
the only time i lost balance was once when testing out rep maxes
>have i been taught wrong?
Maybe but probably not
>i never bent my knees out
If you can get in depth that's fine
>i always kept feet facing forward, and much closer
This is fine if you want more knee travel and hence more quad hypertrophy
>i go much deeper than the video
For hypertrophy, ATG ideal but go as low as you can while maintaining a neutral spine
>i usually keep the bar higher
High bar is better for quad hypertrophy
>i dont bend my back as much
In high bar, you will be more upright to maintain balance
so im fine, the way ive been taught is better for quads?
i see, thank you
how can I lateral raise without pain? When I do them I experience pain in the back of my shoulder
when i was doing db pullovers, my left shoulder popped out a bit. how do i do these without possibly dislocating my shoulder? im only using 20s which dont feel heavy at all. i cant go all the way behind my head without my shoulder popping out.
is 5/3/1 for beginners good if im struggling to progress despite my lifts being weak but not empty-barbell-level? i know the progression is really slow compared to ss/sl but it seems easier to run for me. anyone else ran it as a beginner?
Does weightlifting at these heartrates count as cardio?
does low heartrate in general correlate with a slow metabolism unless youre an endurance athlete?