Questions That Don't Deserve Their Own Thread
Don't
>Ask about steroids (go to /fraud/)
>Ask for non-fitness medical advice (go to a doc)
>Ask non-fitness or relationship questions
FAQ
>How do I manage weight?
Learn about TDEE, weight your portions.
>Should I make my own routine?
Unless you've been working out for a while already, no.
>What's a good starter routine?
Few can beat Starting Strength, Strong Lifts 5x5, and Greyskull Lift Pull.
>Is [food/drink] good for you?
Read the nutrition facts and decide for yourself.
UFOs Are A Psyop Shirt $21.68 |
Building my gym in an apartment. I'm on the 1st floor, but there is a basement laundry room below me.
I just bought a half rack and will be looking to get 250lbs worth of weights (1 of each from 2.5-45) and gradually expanding from there.
I'm seeing a lot of stuff online about getting rubber mats and plywood to distribute the weight more evenly. Anything else to consider? I was going to do deadlifts outside as a cautionary measure.
You're out of your mind but I think you've got it covered. If you're going to DL, stick to tap and go once you reach 3 plates.
>You're out of your mind but I think you've got it covered.
How so? I'm total dyel mode, can't even bench 1pl8. But I'm like 5 steps from my door to the grassy courtyard outside, so it would be nothing to carry out my bar and a few plates to crank out a couple deadlift sets outside.
is it ok to do few heavy weight reps and finish up working out in 30~40min or is it better to do more reps and 1h~1:30h?
Should I do cardio while bulking (the surplus is very small, but it’s there) or will that just stop me from getting muscles and weight? Inb4 tried Googling but sources contradict each other more often than not
its objectively good for you but will stunt your bulking goals since youll be burning more cals. best to increase the surplus if you want cardio.
Makes you feel and look better to do cardio. Just have to eat more to compensate, which shouldn't be a problem because if you time your cardio before meals it should improve your appetite.
I've done my first week of weightlifting (SS, might try GSLP soon).
I calculated my TDEE (2475 cal) and aimed for a 200 calorie surplus. There were a couple days where I didn't manage to reach that target.
However, my weight a week ago was 154.6 lbs, and this morning it read 158.6 lbs. Should I be concerned? I have a relatively sedentary lifestyle, and I'm new to lifting, and weight does fluctuate, but still...
Are sled pushes a good lift for building juicy legs?
They're a quad "finisher".
When in doubt, put it in leg day.
Don't all whey isolate protein tubs contain BCAA?
If you're going to go with 3x5 for chin ups and dips, be sure to leave a rep in reserve especially on chin ups and your tendons are always months behind your muscles in terms of what they can handle.
is this enough volume for my low-rep/higher weight day where I go for a max?
The other pull day of the week I do two warmup sets and then 3x8 around 70-80% of my 1RM
>enough volume
>go for a max
Choose one
I've been lifting for 4 months and my arms haven't grown at all.
Wtf am I doing wrong? I've been doing curls and tricep extensions and rope pushdowns the entire time - up to 20 sets per week. I've gained 7kg in 4 months
I only got to eat 700 calories out of the 2500 that I need today because I ran out of food. I can't make any more food because I'm out of prep and the greengrocers are closed. What can I get from mcdonalds that would be least poisonous while also having decent proton? Maybe mcchicken with the bread thrown away?
Should I lower weight and switch to 3x8 compounds if I can't make progress with 3x5 any more?
Switch to 10x3. Guaranteed perfect form on each rep as you're doing less and you get steady results in terms of size and strength.
reposting from dead thread
i always do some form of lateral raises on my upper days as the last exercise after a long workout, however i cannot seem to progress... at all, which would make sense, considering its an isolation and im doing it after i already did some sort of ohp and BP as a compound before.
is this killing my shoulder gains, should i move them to earlier in the workout or does it not matter as long as i go close to failure as long as my form holds up?
Just don't do them on the same days as OHP, it's pretty much junk volume on those days anyways. Progressing on them is annoying but you just need to bite the bullet and start from a pathetically low rep count and work up. For example I did them with 15 lb dbs for 20 reps but could only manage 5 reps with 20lbs. Kept adding 2-3 reps every time I did it and got to 20 reps in a month. Also you could just do cable extensions or lat raise machine instead, feels a lot less gross on your shoulders but is good for isolations
I have 2.5 kg of coffee flavoured pea isolate protein powder sitting in my pantry. Bought it based on good recommendations and the fact that it was twice as cheap as whey isolate should've been the first give away, however I only managed to use it once because the texture and taste are just plain rancid. Feels like chugging on wet sand. So anyway, is there any way to salvage that bag into baking/cooking or should I just toss it in the bin?
try putting it into oatmeal or maybe mix it into a pancake batter. drinking vegan protein usually is fricking terrible unless its expensive
Why does my lower back (lombar) gets stiff while I do Bulgarian Split Squats?
>feel nauseous
>jerk off
>coom big slightly yellow load
>feel better
Why does this work IST? Is there a connection here?
Are kettlebell swings p,p,or l day?
is a daily 5k (1/2 of it is uphill) walk enough cardio?
I want to start making zukini noodles.
Can someone shill me a good spiralizer that I can also use to dice onions and peppers?
Should I get a protein powder that contains BCAA?
What are the bests non compound alternatives to barbell row?
chest supported row if you want to take your lower back out of it
How to offset the highly increased cortisol from cold showers and cardio?
Is swimming a good alternative to going to the gym if I do it for an hour two or three times a week?
I like snacking on sunflower seeds throughout the day. Do the concerns with seed oil carry over to the seeds themselves? Will sunflower seeds kill my gains?
this you?
no, i'm an NYRer. Should I give up my snack food? I go through about 300g of them a week.
If you’re a fatty definitely, if you’re a DYEL trying gain mass they’re fine just don’t fill up before a meal
I've gotten fat in the back area of pic related. What're some good exercises to reduce/get rid of the rolls when I relax my arms and shoulders? Or will they just reduce if I lose weight? Or am I just stuck with them? The only equipment I have access to is some dip bars and dumbbells.
Targeted fat loss doesn't exist
No
Because you took your finger off the ejection port
Thanks, vet stuffs is way more cheap
Is there any problem using veterinary injectable b complex vitamins?
I’m coming off a year long bulk soon. Should I maintain or cut to get definition? I’ve gained about 50 pounds but I don’t think my body fat% has gone up drastically but just enough that it’s starting to be noticeable.
>triple check that lid of shaker is closed all the way
>take finger off cap for 0.5 second while shaking
>blast wall and carpet with half mixed PB/Protein/Collagen/Milk
my question is why
>picrel
I just did this too anon, had to change clothes because my white shirt got brown stains all over it from my shake.
I did 40 minutes of dips will my gay thoughts finally stop?
How good/bad is this for my everyday diet. Any advice? Meal prep is time consuming and eating is a chore, so I've really "automated" my diet so it's not too bothersome. I go through 600-800 grams of meat per day and wonder if this is too much for my body.
>porridge w/ mass gainer mixed in
>carb, protein and bit of veg (protein roughly 80% of carb amount measured by eye)
>drink blend of fruit and veg
>again, carb, protein and bit of veg
>porridge w/ protein powder mixed in
>also snack on peanuts throughout day and try to fit 2 eggs into the above somewhere
Carbs are brown rice, brown pasta, quinoa, sweet potato on rotation. Protein is mainly turkey mince, sometimes beef, chicken and even less often, salmon fillets.
I cook every meal in cast iron. I don't even have any other type of pan. Is this dangerous? Dunno if I'm getting too much iron. I don't put anything acidic in it.
How should I progress on chins (and dips) while doing SS? Doesn't seem to be a consensus. I've been doing BW trying to reach 3x10, but I've only been getting an extra rep on the third set every workout (currently 7/7/10). I think I'd enjoy less reps and weighted chins way more, and wouldn't that make more sense on a low volume program like SS anyways?
For chins you can start doing weighted 3x5 when you hit 3x10 unweighted iirc
That's what I initially thought as well, but at my current rate that's going take quite a while and I'm not really "feeling" progress aside from the number of reps. I can do 3x5 weighted chins with lower weight just fine, why can't I work up with that?
Anon, adding a rep every time is pretty decent, just keep at it. You'll be at weighted soon enough.
I have these red marks/dots all over my pubic area and going up almost to my breasts. They don't itch or hurt at all. They number seems to be increasing. Tried allergy medicine, no effect, no other symptoms.
What the frick is this
Change what lube you jerk off with
Been lurkin for a while tryin to find an answer so I wouldn't fill the thread with a silly question but: what weight should I start out with? I've heard to do about 90% of your maxes and then load about 2.5% each workout. I wouldn't say I'm a novice but I am trying Starting Strength to set a firmer ground work for the future and am trying to get a plan set so I don't look like a dyel.
>What weight to start out with?
Like for SS? Keep doing sets of 5 and adding weight until bar speed slows down. That's your starting point according to Rippetoe.
Is there anything wrong about eating 50g of cashews a day to bridge the gap in my bulk?
Nope, cashews are based
It's perfectly fine if you aren't a dogmatic moron like 90% of lifters are. As for weight, it's impossible to tell because the leverages can vary depending on the machine a lot.
i hate women so much it's unreal, post your flabby gut
Say I don't drink
> I don't drink
Your gains are potentially higher
But you still need to get all your protein from meat and avoid sugar, alcohol and refined protein
Thoughts on this as a substitute for heavy benching?
I still barbell bench on my light days, but doing them heavy is way too inconvenient for me (takes too long to set up the spotter arms at my gym, unracking heavy murders my elbows, at the time I go there usually isn't anyone I trust to spot me etc).
>muh stabilisers
I do all the other compounds, OHP included, and even then I already bench light.
As a side note how comparable would it be in terms of weight, for example if I can do 100kg here what would I be able to bench?
Fine. I know some lifters really like the converging arms ones since that is more like a DB press but stable.
>how comparable
Kinda hard to say. The machine can make it harder or easier depending on how and were it leverges/holds the weight.
I would just estimate my max on a bench and put 75% of that on and see how it goes once you get used to the machine.
I don't have much experience with using RPE or 1RM to setup my program.
I suspect if you can do 100kg on a machine you should be able to do 80-90kg once you are adapted, maybe more if the machine is harder.
For me it will be the chest supported row.
However I would implore you to try multiple row variations and find out your preferred option.
Many like 1 arm db rows, cable rows, t-bar rows, and more.
db rows, inverted dip bar rows, and fat loss.
If you bring up the muscle underneath the fat(train it) your body will look better, but to fully remove the fat you need to lose it.
>sign up for personal training
>get an average looking but very tall guy
>pushes me really hard especially on those final sets
>teases me for getting the shakes when trying to do planks, wall sits
>get turned on by these interactions
I used to think I was a lesbian before this. Has working out changed your sexuality?
Yes
Lifting makes your hormones balance like they're supposed to be
I used to think I was asexual and now I can lift 500lbs off the floor and want to exclusively frick thicc women with huge asses and fat boobs.
It's a problem though because every once in a while I'll spot a cute boy with a huge ass and uhhh. .
No but being at a lower bf% makes me hornier more often. I also prefer leaner people when I too am leaner.... It's a weird thing.
Lifting makes me happy so that means I am horny too.
What indoor cardio would be the equivalent of a 4 mile walk?
40 minutes of stairs
I don't have any stairs
Maybe he means stair master machine
Oh yeah, well I don't have that either
I got a sharp pain around the bottom of my kneecap when my legs are fully locked out. Just standing up hurts unless I am bending my legs a little to shift the weight to the muscles. It has been a long lasting problem for like 2 years though I can still workout as long as I am careful. I don't even lift heavy, just calisthenics and home dumbbells but it may be from over training with bad fork. What's the diagnosis doc?
Stretch all sides of your legs
Usually front of knee pain is actually hamstring tightness and back of knee is quad tightness
You should be able to put your palms on the floor with your knees straight
If you can't do this, you're going to irt yourself lifting
That's helpful thanks.
Do I need a spotter?
I'm beginning to dumbbell bench around 100kg, will I need a spotter if I want to do more, or do it with barbell, or is it okay to continue?
If you're benching in a full rack with proper safeties, you should be fine. Make sure you don't use clips so you can dump the weights to one side if you do fail. If you do not have or do not trust your rack's safeties, then get a spotter, yeah.
My DL ORM is 3pl8, how many sets, reps, and weight should I do to fight the sudden loneliness that's driving my thoughts astray?
I added 5kg to that and I feel much better.
I've got a question: when I'm locking out during the last phase of the DL, I use momentum to force the bar higher and push my glutes forward. It's easier than continuing the motion steadily, pause a bit, then force the last bit. Why is that, and why is it wrong?
Why do people do PPL instead of just doing a whole body workout 3 days a week?
Can anyone rec me some brands of workout clothing that's made of the same or similar material to Under armor's stuff? I sweat a lot and regular cotton chafes my nipples bad. Under armor's fine, but I like having other options. Please do not recommend tape.
When they say "don't do more than 20 sets/bodypart/week", is that referring to the individual muscles (ex. do 20 tricep long head exercises and 20 tricep lateral head exercises and 20 tricep medial head exercises per week) or the muscle entirely? (ex. dont do more than 20 tricep exercises in a week)
I like the single-leg T-squat. Ought I complement it with another leg exercise to ensure I don't miss any muscles or sections thereof? My training goals are primarily functional (strength, endurance, general health), aesthetics are very secondary.
>on a dry spell
>meet a cute work wife
>she has a boyfriend of 5 years
>boyfriend is skinnyfat turbomanlet
>bf lives an hour away for some reason
>she lives 2 blocks away from me
>flirting daily in the office
>swore to myself in 2013 that I would never knowingly mess another man's girl again
Why is God giving me this battle? I am not his toughest soldier.
My diet with -500 calorie deficit pretty much consists of 5 eggs for breakfast, 3 cups of milk then chicken breast with rice and broccoli/lettuce/tomato.
I never feel full, been having trouble sleeping, only got 5 hours of sleep last night but in the morning I still have energy to go gym somehow.
Is this a bad diet? I'm kind of a poorgay so I can't choose or swap much.
Since 1/2/3/4 are for 1rm, should they be spotted?
Doing my first cut in a long time. My abs are now visible but they’re unusually sore, nothing crazy but just feels like mild DOMS. They’ve never felt like this when I was just maintaining and lifting.
Feeling soreness (not very painful but still noticable) in my lower back after deadlifting, should i panic or is that unnavoidable?
can any anons with POTS (or know people who have it) help me out here?
>be me
>diagnosed with POTS last year
>mild symptoms comparatively, but noticeable
>online says lay/sit down a lot, eat small low carb meals
>barely breaking maybe 1400 calories the past few months
>i'm 6'2" and 184
>been working out the past 6 months doing calisthenics
>go out to breakfast with family
>figure i'd try a heavier meal compared to usual
>get ham and cheese omelet with half plate of hashbrowns and a muffin
>high energy rest of the day
>don't feel lethargic or as dizzy as usual
>no heart palpitations
>sitting or laying down make symptoms appear when they weren't there before
what do i do? i've been too scared to eat big and be active so my symptoms don't get worse but that's evidently a stupid fear
eating less and being less active is definitely going to make pots worse. whoever gave you that advice was moronic
damn near every site i went on said eat many small meals or just graze and never really eat a full meal. whenever they talked about exercise they gave programs that a dead body could probably do besides a plank. maybe i'm just stupid and applied too much of it and didn't take into consideration my own situation
Here's the thing: POTS is associated with CFS which is largely but not entirely fat women pretending to be ill so all of the information about it online tends to be tainted by that demographic.
Finally made a calisthenic workout routine which works for me 🙂
Day 1:
3x5-8 Pull-ups SS 3x5-8 Feet Elevated Push-ups
Day 2:
3x5-8 Hamstring Floor Slides SS 3x30s-60s Planks
Day 3:
3x5-8 Inverted Rows SS 3x5-8 Dips
Day 4:
3x5-8 Bulgarian Split Squats SS 3x8-12 Twisting Hanging Knee raises SS 3x8-12 Reverse Hyperextensions
What results can I expect from this workout and what are some tips?
I said I would start slow bulking when I reached 12% bf to optimize test. But after using the navy method and double checking, I've supposedly reached 12% bf but everyone who has seen me agrees I'm not 12% bf. Would it be better to keep cutting or just accept what the computer says and start my bulk?
Also, if I were to start slow bulking, what would be the best way to determine what my calorie surplus should be?
Why does Acidophilus hurt the bones in my forearms?
Which strains of Lactobacillus will help me shit out long-term blockages without fricking up every other aspect of my digestion or affecting my hormones?
A plea for help to all neck curl experts: I'm obviously a DYEL, I started doing neck curls a couple of weeks ago with no weights. Sometimes the neck DOMS is so bad it almost feels like the glands at the base of my neck near my clavicles are swollen up.
I don't mind DOMS usually no matter how painful it is but this one in particular is killing me, to the point I'm considering going to sleep with an ice pack on my neck. Any tips for this? Will it get better?
stop doing neck curls you absolute fricking moronic mongoloid
I'm having troulbe finding how many calories in bone-in split-breast chicken (raw, no skin).
Having done chin ups regularly for years I recently noticed that my lats are uneven as frick (never saw them from behind before)
So I started doing some extra work by only doing rows with the left side so its size can pick up
Problem is the left side isn't really much weaker and in fact I think it may be becoming stronger than the right side even though it's still much weaker
wtf do I do
pic related isn't me but it looks similar
even though it's still much smaller*
dude you have horribly winged scapulae
FFFFFFUUUUUUUUUUUUUUCK I HURT MYSELF TODAY
I've been adding lunges into my leg days because my squats have been getting worse and need better stability. First fricking set of them today and I feel a horrible tearing pain in my glute. I didn't do anything differently than my last couple sets, only added 5 lbs to the bar. What the frick did I do wrong? Can barely walk now without pain. Obviously I called it for the day but like what happened? Did I not stretch right? Do I need to do these before squats and not after? What the frick bros
Lunges are just moronic to begin with
If you want to be better at something (squat) then you should just do that thing(squat) more
Most people lunge in a form that only trains the connective tissue under the glute anyway
It's why so many white girls who lift have absolutely no ass.
You're rolling your left shoulder forward
Why tf would you EVER neck curl
You only get one neck, that's how you rek it
someone said that lunges were a good accessory exercise for squats. I can't really fit them anymore than once a week into my routine. Lower day A is squats and lower day B is deadlifts. If I incorporated them into the same day it'd be like 30+ minutes of just those two exercises.
Is it feasible to just make hearty stews to hit my macro nutrients? Im used to cooking every day but the last thing i want to do is cook a meal right after a workout. I just want to soup my way to gainz.
it sure is. get yourself a slow cooker
Hell yeah, I dont have space for a slow cooker in my tiny kitchen but I will definitely be doing delicious pot roasts as often as i can now.
Waddup guys. Rate my routine, anything I should add/remove? Anything I'm doing wrong? I've been doing stronglifts 5x5 for some time now with good noob gains but I must admit after a while it gets boring and I'm starting to T-rex mode as one does while doing SL. Anyways, how many rest days should I have and is the routine any good?
>LEGS + SHOULDERS
Squat
Lunges
Facepulls
OHP
Dumbell press/Arnold press
Lateral raise
Bent over lat raise
>BACK + BICEP
Deadlift
Lat pulldowns
T bar row
Curls
Barbell curls
Pullups
Chinups
>CHEST + TRICEP
Bench (superset with pushups)
Incline bench
Push ups
Lat machine tricep extensions
Overhead tricep ext with one arm
Overhead tricep ext with both arms
Dips
I know you lose muscle if you go a long time without eating, but does it happen in the short-term? Like if you fast for 2 or 3 days, do you instantly see an effect on your lifts?
try lifting after a 3 day fast,
Gonna enlist soon. Anyone who has experience what should I start to improve on. I'm already gonna start doing cardio most days and gain some weight while doing so
Plz help
get decent at running, if you can already run 5ks continuous you will be fine. Do push ups do them to a cadence and full ROM dont cheat yourself. Chin-ups are super good and do something for abs. Dont go ruck running until you already know how to ruck march. if you want to go SF learn to swim 2kdxr
Thx bro.
Is it OK to do rep-ranges mixes? Like can I do a bench session with two sets of 3-5 reps, pull off some weight and do two sets of 8-12
yeah its called back off sets its a pretty common thing to do
what are the reasons/benefits?
lets you hit a heavy weight to build and practice strength, then you can get a bunch of volume for muh gainzz
any decent workout plan for someone that works 90 hrs a week / 7 days a week?
Any alternatives to redbull? I usually buy a can at work for some caffeine but I'm thinking I can save some money trying something else. I've considered coffee but I don't like it staining my teeth, plus the caffeine hits differently.
Dry scoop dmaa
full body is gay
Go to any store that sells energy drinks by the case
Buy a case of sugar free whatever
I'm a contractor and buy my e-drinks at Menards because it's the cheapest place to get rain by the box.
I went to costco and saw a 24pk for 36 bucks. Guess I'll go back unless I can find something cheaper.
Was there a point for you guys where you crossed the line between npc and sentient? I feel like I was a NPC for most of my life, getting preoccupied with stuff the crowd was preoccupied with, like identity politics and Netflix shows. But then at the end of the day, I would realize I wasn’t happy, and I thought to myself “there has to be more to life than this.”
I never cared. Even when I was a 13 I thought it was weird that people cared about celebrities and shit. I do notice if I hang around a certain group too long my views change a little.
HIT or DC training for less volume.
Or just do what you love, because you are probably tired after all the work.
I bet shorter 6 day workout plan would be better since you can spread the exercises out and get better quality reps in.
I don't know how fat you are, but start with at least 500-1000 calorie deficit.
How long did it take you to return to your regular strength after taking a break? Took a 3 week break for the holiday and while I expected to get weaker, I'm lifting less than I did last week when I made by return. Last week my first push day I could do 135 OHP and 225 for a small number of reps which was better than I expected, but the following sessions and today I couldn't even 2pl8 bench and could only do 1 rep of 1pl8 OHP.
Fatgay here, i'm currently at 260lbs, should I reduce my cals to 2000 per day?
Is it faster (quicker progress) to do a full body workout every other day, or a split every day?
I have had upper back pain unrelated to gym going since 7 month and its still not fixed.
Does sleeping on the floor could help ?
Sounds like it might be posture related
Likely
I love Arnie's blueprint's basic layout because it lets you lift as heavy as possible at volume as often as possible
So when I'm bodybuilding, I'll repeat
Chest&back
Shoulders&arms
Legs
Everyday indefinitely focusing on heavy compounds at volume
Sounds like you need to eat more and maybe do some cardio
I really don't understand why people don't just squat and deadlift on leg day
If you actually give both your all, you'll never make any strength progress due to lack of recovery time
Legs:
Squat heavy
Dead
Squat lighter/variation
Weighted hip thrusts
Ab work
Back+bi
BB row
Chinups
Wide fly lat pulldown
Bicep work
Chest+tri
Bench (no superset wtf are you thinking)
OHP
Tricep work
You can add in incline as long your bench + OHP are getting stronger
>I really don't understand why people don't just squat and deadlift on leg day
Because the amount of recovery time is tremendous if you give it your all. Not everyone has 50 mintues for 2 lifts.
>start lifting again for the first time in two years
>gain 4 pounds in a week without changing diet
>don't lose them
So that was just water going back to my muscles, right?
Does Clomiphene Citrate frick up your natural t production or have other side effects?
If I'm benching 140 (newbie gains long dried up), how quickly should I realistically expect to progress? Right now the idea of hitting 2pl8 or even just 200lb seems like a pipedream, and I can't help feeling like progress has slowed a bit these last 6 months or so.
Took about 2 years (1 year serious) to double that from 70lbs starting weight.
I'm in just about the same exact situation as you. I don't know the answer though, but good luck breaking the plateau.
You too brother. If nothing else I take solace in knowing I've never failed to progress given I consistently go to the gym, even if it's not at the speed I might want.
Completely depends on programming, nutrition, recovery, and genetics. If you really want to grow your bench - bodybuild your upper body, do lots of pec and tricep volume, and that shit will shoot up if you're eating enough. Or run specialty powerlifting/strength programs properly and it'll also go up.
i have gained 100 lbs in 1 year. Last year my bench max was 135 today it is 235. I have been doing juggernaut for 1 year. I have ALOT of shoulder days because one of the other lifts im trying to grow is my OHP. if you train shoulders, your bench should grow
another thing i noticed i forgot to mention: i had a wrist injury a few months ago. i had a TFC tear in my wrist from boxing and then trying to bench 195 lbs. my wrist flexed in just the right direction. i had to switch to dumbell work and what i noticed that dumbell work targeting the chest seemed to skyrocket my bench press.
benching 140 for how many reps/sets?
3-4 sets of 5
Thanks anons, seems like good advice. I've been putting more effort into triceps lately, but I'm going to re-evaluate my shoulder programming and form to make sure I'm not stalling out there.
there's a guy at my gym who:
>peawieners around the gym between sets
>goes to the deadlift platform that has bumper plates but takes the regular plates from the bench so he can slam them down louder
>throws his phone face down as hard as he can onto the floor just before he starts he sets
>gets dropped off by his dad in a shitty pickup truck
So my question is: which one of you homosexuals is this, and can you stop? The zoomer girls were laughing at you at the water fountain and my secondhand embarrassment is fricking with my PRs.
I want to attempt a 3-5 day waterfast.
I am about 80 pounds overweight. 31yo male. I have done daily water fasts (24-30 hour periods) to much success, but the holidays wiped me out and I gained most of it back. What should a FATbody who is going to try a fast for that long do to prepare?
My plan: Eat ~40 calories worth of veggies or fruit a day + a multivitamin, a zinc tablet, and vitamin C suppe. What am I missing, or doing wrong?
fasts are moronic and one of the worst ways to lose weight long-term. They are potentially dangerous and you should really only do them if you want to admit you are easily manipulated. That being said, fasting itself is not a bad practice, just shouldn't be used as an excuse for a crash diet.
At 80 lbs overweight you can easily lose 1.5-2 lbs a week by just eating less. Just stop looking for shortcuts. You didn't gain 80 lbs in a few months, don't expect it to come off that fast either.
Thanks but that's not what I frickin' asked m8
My advice is don't fast.
Listen, you're just some homosexual on 4chins, so you arent gonna care about my homosexual ass story, but I'm gonna level with you. I've never been able to "maintain" after I lost weight. 3 times in my life i've got into okay shape by eating less. and 3 times ive fallen off the horse. Now I'm fatter and older than ever and I admit defeat insofar as "eating less". It aint gonna fricking happen. I dont drink, i dont smoke, i dont do drugs, i dont gamble, and that shit has ZERO sway on me - but food? Sweet baby Jesus, food has a hold over me. I have discovered there is only one fricking way I beat it, and that's by having fricking NOTHING in my fridge while I attack a fast for 5 days. I will not die, I will not pass out, I have plenty of fat to keep me energized and keep me warm at night. The problem is food, and my inability to admit ive had enough to eat for a day.
Now, I appreciate your advice that fasting isnt the answer. But on the contrary, I believe it is, for me. So do you see why I asked what I did, and not how you in particular feel about fasting?
All I hear is "I have so little will power that I would rather starve myself than learn an ounce of self-control and be happy while still being able to have food."
Anon, believe it or not I sympathize with you. Just turned 30 myself, shit makes you feel like time is slipping through your palms. But trying to fast-forward through this shit doesn't work, it never has. The people claiming these insane weight loss turnarounds are hiding the greater details or just flat-out lying. Weight loss is slow. Even when it's fast it's slow. That's just how it is. And addressing your weakness to saying no to food will do you a hell lot more than fasting and feeling godawful all the time. I second what the other anon says, intermittent fasting is great and a wonderful way to go to bed less hungry. But cutting means hunger, it's never not going to. Just gotta learn how to tell your body "I'm hungry. I've eaten. I know that I've eaten. I'm hungry because I want to snack. And I don't need to do that"
I understand. Thank you for replying. I know you're right, by and large. But I still want to try this. I will heed your words now or later, but I think I'm still going to do it at least once. Maybe it will do something for my mentality with food, even if I dont use it as a plan for the next few months like I was intending. If it all falls apart, then I will accept that too and try something more sustainable. But I cannot understate how difficult that is for me, for whatever reason. its a shameful weakness.
Look into volume eating. Also every time you sit down to eat, also pour yourself a big glass of water and take a sip after every bite. Take the time to focus on chewing each bite and really appreciate the food. You want eating to take longer and to have each meal.
Something that helped me a lot, being in a similar situation in the past (healthy weight bf% now) was looking for more healthy recipes to replace the foods I couldn't stop eating. There's literally millions of recipes out there so you are going to find recipes for food that is healthier and tastes better than what you're currently eating so long as you look hard enough. I love snacking on prawns, for example. Excellent diet food and I prefer them over most junk food. You gotta find something like that for you. Just be careful about watching food videos while hungry, they can induce unwanted eating. On the same note, you can skip eating for a few hours if you get super focused on something. For me, that would be something like drawing, gaming, or rock climbing.
IDK about water fasting, but my experience with normal fasting(3day or less) wasn't too bad. Just suffer.
GOAL should be to let your stomach shrink, then go eat a smaller amount for a whie. I capped out at losing .5lbs a day and learned that I could have done similar weight loss with probably more food+more activity.
Your goal should be to stay hungry, but not ravenous all I can think of is food. Once you get used to being hungry it's not so bad.
My advice is to do intermittant fasting, Omad, or 1, 2 or 3 day fast a week.
You don't need to add the bar weight. I do so I can compare myself to other lifters, but on dumbbells or the EZ bar I dont, I just log straight added weight.
What matters is as you know, you are going up in weights or reps over time. You could say
Should I trim my calluses or just ignore them?
i know this is a stupid question but am I meant to be adding in the weight of the bar when I write down what I've done? if so why? nobody else but me sees them and I find it easier to know the exact weight I have to add each lift rather than needing to minus 20kg to get the same result.
I’m a graduate student with limited time. My only days available to lift are Monday Tuesday and Wednesday.
The weekend is free but getting to the university gym is not feasible. I can bike or do prison workouts on those days (I don’t have the room or money for equipment).
What’s the best option for a 3 days on 4 days off lifting program?
Thanks bros
fullbody 3 days a week. Weekend do whatever.
Find a program that relates to your goals. If it's got 5x5 or some shit try it, but realize it's mainly a strenght program. I would prefer you find a fullbody hypertrophy program, something like the old bodybuilders used to do.
Then do strength training if you want that later.
So should I just condense my typical AxBxAxx BxAxBxx to ABAxxx BABxxx?
Workout looks like this, what do you think?
A
Squat 3x5
DB Bench Press 3x10
Row 3x10
Seated Dumbbell OHP 3x10
Overhand bicep curls 3x10
Shrugs 3x10
Facepulls 3x10
Core
B
Deadlift 1x5
Squat 3x5 @ ~60%
Incline Dumbbell Press 3x10
Lat pull downs
Lateral Delt Raise 3x10
Face pulls S/S Tricep Pulldowns 3x10
Farmers walks
Core
I feel like my best bet is to develop an ABCxxx sort of situation that’s still full body every day.
Looks fine AxBxAxx is best because it gives you rest time after each session. ABAxxxx isn't as good.
I recommend double dynamic progression(add reps and weight over time, not just weight and strict reps). Do this for accessories once you start stalling with normal weight progression.
Once you get with the program do it for awhile, and add or subtract volume depending on your changing goals.
Yeah no shit ABAxxxx isn’t as good but I have no choice, it’s drives me fricking nuts.
I’ll remember the double dynamic, every now and again I’ll slip in a couple extra reps if I think I can but I’ve never built it in to the program. Sounds interesting.
First I’ll try to acclimate to this fricked up schedule.
Thanks brother
Is this too many things in one workout? I make sure my form is solid for everything i do. It was a fun workout but im concerned im doing to much and comprimising gains
TOO
Run it for a week or two. You will know if it's too much.
I for one would prefer you do some back exercises instead of 2 bench press and 1 ohp.
Should really do a row, or pull up.
Cool thanks, this is just my chest day. I should have specified that i did flat DB press.
It's not necessarily related to lifting (though it plays a role), but how could I improve my voice bros?
https://voca.ro/17husroHtTVt
Voice sounds good, mostly seems to be problems with cadence, there’s also some kind of accent?
Try to speak a touch faster, and I know this isn’t conventional advice, but enunciate a little less. You really lean into the t’s in particular and it breaks things up in a bad way. Go for some flow.
Getting your voice lower probably won’t happen, it’s pretty low so don’t worry. what will help is breathing from the diaphragm and keep everything loose as best you can.
I'm from Eastern Europe
https://voca.ro/12yhHvIYSliu
The “fuuuck” was a good example of what you should do. It’s not really bringing in emotion that needs to happen, it’s just varying the pitch.
Honestly I think the problem is you’re trying to lean too hard into a low manly voice that you can’t go lower and refuse to go higher, so you get monotone.
Don’t be afraid to get a little high, it doesn’t necessarily need to correspond to emotion, but try to create an overall “melodic” line that each sentence follows.
Alternatively, maybe that’s just how you sound and maybe don’t worry about it so much. Frick it ya know?
https://voca.ro/1hgM1GA4wUXc
Bonus
https://voca.ro/19OOA3mtExpi
Should I buy myself a pair of farmer's handles? All of the gyms near my area don't have them.
You could see if the gym is willing to buy some. Probably not but you never know.
Yeah, I feel my gym probably won't buy since any of the nearby gyms don't have any. There's even only one manufacturer of farmer's handles in my country and it closed down. I'll see what I can do.
Just finished my first year of actually taking lifting seriously and going to the gym 4-6 times a week, up 25lbs in bodyweight from where I started but still more or less stuck at the same weight for bicep curls.
I've never really been able to get over 30lbs for 5x12 for standard curls or hammer curls.
I do chest/bicep day with about 3 bicep exercises. How can I improve my bicep strength and size?
Can someone explain to me how the relationship between natural sugars in fruits and fibers?
I need to increase fibers in my diet but so many foods that are have high to moderate fiber also have high to moderate sugar which I want to minimize..
Should I get the same amount of protein on days I don't work out
Which type of pull up should I do to get big lats? I enjoy doing them but would lat pulldowns be more effective? I can't do 3/12 of my body weight yet of pullups if that matters.
Yes.
Beginner here, when i do dumbbell curls i dont feel activation or pump on my left bicep, but i do on my right. On my left it feels like my forearm works more than the bicep. But still when i started i couldnt even lift the 8kg dumbbell now i can do 3 sets of 7,6,5 reps. Do i keep trying to progress with that weight even tho i feel like my left bicep isnt working at all? Or do use lighter dumbbells. My biggest concern is that my forearm will just get stronger instead of my bicep and my bicep will stay not defined and a bit flat as opposed to my right bicep which has always been more hard and round. What i try to do with the 8kg dumbbells is the same amount of reps on my right arm as my left arm because i dont want my right bicep getting bigger while my left arm doesnt.
Can some bro give me some pussy eating tips? I like the idea but I always get a little turned off by the smell. My face also gets super wet so I need to use a towel or something. How do I deal with my saliva drooling?
>newbie DYEL
>went to gym for a couple months a few years before but quit
>no issues but just quit because no drive no motivation
>fast forward try again now for the last month
>I have terrible fricking joint pains in my elbows and wrists especially left elbow and right wrist
God fricking damn it. What can I do/take for this before going to doctor a few weeks later.
I have constant pain even if I don't pick up anything but move around my arms.
I think I fricked up trying to increase the weights too fast too soon as a DYEL.
Anyone else found their faps to becoming more intense after improving their cardio fitness?
That's normal. Or if you are fat and lose weight the same thing happens but better.
I drank a twelve pack of hard seltzers yesterday and had a greasy dinner. I weighed myself tonight and my weight went up 5 lbs since Friday. What causes this? Is it water retention? How do I counteract it..?
The salty meal will make you retain fluid. If you eat within your TDEE for the next few days the scale will return to normal.
IT'S HOT AND I'M TIRED AND I'M QUITTING MY WORKOUT HALFWAY THROUGH AND YOU CAN'T STOP ME
Fiinish it tomorrow man.
Just dump it behind you. I have yet to fail a squat but I prefer to be cautious then get that extra 5-10lbs.
What I notice is I let my form gets fricky and I use more lower back.
You end up hitting a sticking point half way up from the bottom, and then grind for a bit before finishing the rep.
When it gets bad and you do squats frequently you won't recover. That's what happened to me.
Figure out what hurts the least and do it.
If that means you need to do air curls with no weight do it.
If that means wrist curls with no weight... do it.
This is of course if it's the tendon and not the joint. If it's truly the joint you let it heal and hope it's not fricked.
Maybe just do legs.
How does it feel like when you're about to fail a squat? I work out at a gym that has shitty racks (bar touches the safeties when I bottom out, non adjustable) so I squat outside the rack, but I'm worried I might get some looks or worse if I have to fail a rep once. I'm close to BW squat and it's starting to feel like every rep demands more attention and effort, so should I start looking for another gym or is this one still salvageable somehow? Or I should just stop caring and if I fail just dump the bar on the floor, no worries?
My powerlifter friend squats 6pl8 at like fricking 80kg or something and claims natty. Is he bullshitting?
Drug tested world record is 706 in the 83 kg weight class, so certainly possible.
Redpill me on OJ. I love drinking orange juice but drinking juice seems kinda girly. Will it impede my gains or is it good?
People with a flat stomach or prominent abs, does it bulge outward much when you eat a lot?
Seal Row. Anybody else got one of these in their gym, my gyms one is much better than this version here. However, I struggle a lot on it with breathing and body pressure. I'm not fat, but I can't get my breathing correct and need to stop at the bottom for a second breath to continue.
Whenever I squat, I feel like I have more weight on my right thigh and it's more sore than my left. I keep checking my form but I don't know what the issue is
I occasionally get a sharp pain "inside" my knee after squatting. It lasted for a few weeks once (pain was intermittent), sometimes only a couple hours. Is this just shit form? Not warming up enough? It's making me hesitant about going up in weight.
Check if your knees are leading over your toes, if not that's a problem. Make sure they're not overstressed. Get checked for patellar tendonitis.
thanks
Gym etiquette
There’s a guy at my gym who does 3 or 4 sets on a machine but in between each set he gets up, leaves his towel on the machine and goes does so floor or dumbell shit. Then comes back, repeat etc. he ties up the machine for 10-15 minutes and pisses people off but the only person who had a go at him I’ve seen was a narky boomer lol.
Does this phenomenon have a name and what can be done about it. I think he pins too.
Yeah it's called being a piece of shit. Supersetting like that is fine when the gym is near empty but you just don't do it when other people are waiting for the equipment. Even if you confront him he'll probably just continue doing it so unless the staff warn him you're kinda fricked.
Do cardio sessions in the HR zone where you aren't breathing that hard and build up your endurance. Or just stop being a pussy.
Stop being a pussy
i live in northern canada and regularly wake up with ice in my apartment
Is it normal to cry to yourself in the shower after going to the gym? Or am I being a massive homosexual?
Crying is normal, but crying because of gym is not.
newbie, 6'1", 260 decently muscular, probably 60lbs of fat on my body. I got down to 215 at one point, but even then I had the same problem: Breathing hard feels like fire in my throat. Obviously this is compounded by the cold, but how tf do I train to breathe better? Google says it gets better the fitter you get, but not so in my experience. Am I breathing wrong?
does it make sense to cut more on rest days compared to lifting days? i recall reading a long time ago that zyzz did something like this.
come on guys. any inputs?
your rest days are when your body recovers, why would you give it less calories then? just cut at a steady pace and stop worrying about autistic bullshit like this. also learn to google.
What causes puffy nipples?
How do I fix them?
Gynecomastia
U need to decrease estrogen/increase testo
its just the nipples though, my chest is pretty rock hard but when its room temperature they puff up
Is it better to eat (dinner) before or after the gym? Or does it make no difference?
After the gym, you’ll feel full if you do it before
Well i usually feel hungry otherwise
Is there any benefit to gains or is it just what i feel?
I guess digestion can prevent you from using all of your energy to make gains, but it’s mainly feels. Being hungry can motivate you and if you eat a lot you can feel pretty heavy.
how do you work out when it's so cold?
i have to force myself out of bed and wear like four layers to be warm enough to do anything but it's impossible to exercise when you're so padded
all i want to do is hibernate under my sheets even getting up to eat is super effort
i try and exercise but i'm literally shivering and shaking it's so cold
i was doing so well in summer too
bros im scared of starting my first cut. the gym is one of my favorite hobbies and knowing that ill be losing strength/reps consistently is demoralizing. but i still have to do it since it doesn't make sense to gain any more weight at this point. how do i cope with this shit
Keep bulking, forever
do it for him
Which deltoid head is most important for aesthetics? Rear or lateral? People talk about the rear delts a lot, but if I want that 'capped' look, I would have thought lateral delts are the most important.
Is there any benefit to having protein before lifting? I usually just have bread and honey with coffee before I lift but was wondering if I might get some benefit from having an omelette or something similar before I lift.
Is it bad to lift 5/6 days a week plus 1 day cardio or is a rest day an absolute must?
ecdysterone
Is there anyone who is big and strong, and looks good, who is not roiding? Seems like everyone I want to look like ends up being on roids. What is even possible as a natty? Starting to feel like a waste of time.
>What is even possible as a natty?
More than you expect, less than you want.
Alpha destiny but he's a manlet. Geoffrey Verity Schofield looks great but he's not strong. Natural hypertrophy looks good but idk how strong he is. Bald omni man looks good and is very strong but I have doubts about him being natty.
I'll be getting a rowing machine from a friend soon. Now it's got me thinking of setting up a home gym in my basement. Any recommendations regarding what other equipment I should add to supplement the rowing machine? Anything aside from the obvious (bench, dumbells etc.)?
why don't a lot of fitness youtubers do squats? noticed that a lot just don't include them in their routines
Most fitness youtubers are hacks. But putting that aside, if you don't fall into the trap of dogmatism you'll realize that barbell squats are not mandatory for bodybuilding. You will get better quad activation from hack squats or leg press due to back support and you'll get better hamstring/glute activation from something like RDLs. Squats are just very efficient and give you a lot of bang for your buck which is why they're a staple in most noob programs.
Lots of androgen receptors so they'd blow up if those fake natties actually trained it.
What is the maximum useful dumbbell weight?
I can get dumbbells up to 295lbs, but anything past 100 or so feels really impractical to handle compared to a barbell.
Probably 120-140. For any type of pressing even that will be pretty hard to get into position. The only other movement I can think of that you could use dumbbells that heavy are rows.
Anyone ever tried a minimalist routine successfully? Talking about something like ABCxABC with supersetting only 2 exercises:
>A: Deadlift 5x5 | Bent-Over Row 5x8
>B: Squat 5x5 | OHP 5x8
>C: Pull Ups 3x5 | Bench Press 5x8 | Chin Ups 2x5
With supersets, each workout consists of less than 10 minutes. What kind of results, if any, can I expect from this?
1. Don't superset heavy compounds, especially not deadlifts and fricking barbell rows.
2. You need 3-4 minutes of rest time between heavy sets of compounds if you're pushing hard like you should be
Aka bad results for this routine if I read it right?
Something to consider I can't go full moron heavy modenon back related exercises due to health problems. That's why I came up with the idea of this minimalist routine
It's impossible to execute as you envisioned ie with supersets and no rest time. If you do it normally you'll be leaving gains on the table but you'll still make progress. You need to get within 0-2 reps of failure on most of your sets to get anywhere though.
I have a fairly weak grip for a <30 year old male at about ~80 lbs. I'm going to be ordering some grippers but I figure I'd ask /fjt/ since I can't find a good answer: How should I actually program grip strength training? As in, how man sets of how many reps with one difficult tier (80 lbs) until I move up to the next (100 lbs)?
My current guess it to try to work up to 5 sets of 30 for each hand, twice a week, before going to 5 sets of 5 reps for 20 lbs heavier and working back up.
>try to go to the gym
>get in the building
>everyone's just doing their own thing
>suddenly this cold chill down my back
>notice someone's looking at me
>says 'Can I help you?'
>just this overwhelming shaking sense of doom and death, like they're all just gonna drop their things, charge at me and kill me or I'm gonna die of something
>walls feel like they're bulging out at me, shrinking the gym
>closes feel tight, they already did bc fatass but now holy frick
>run out of the building, my mind makes me remember it as me screaming but I don't know if
>bad panic attack in the car, sweating, breathing fast
>vomit out the side of the car
>cry a lot in the parking lot until I get seen by someone
>peel out of that parking lot and just sob and smack myself in the face until I, well I actually don't know how to describe it, like a tornado of emotions and fear and inability to focus on anything for more than a second, like fight or flight is just on and firing at everything
>go home
>drink cold glass of water, breath
>post here after calming down for an hour
So... how do I get IST if I have mental problems that make me too anxious to get IST? I get IST is cynicism central and I'm waving a red flag, but that was awful and I don't think I can go to that gym again, at least not for a while. Well I mean, I could, I don't think I did anything to get banned but oh goodie that anxiety's back god it's fricking insidious you can't even describe things that happened to you without it creeping in frick frick frick hate this want a hug rn sorry if thats gay, I really want a fricking hug.
Kinda sounds like you're so genetically unfit that I should apologize for our social and medical system allowing you to exist to begin with, tbqh
Sorry to hear you're having a rough time. Maybe going with a friend might help, or outside busy hours. Home gyms are also an option. But you made it in the door, that's literally more than most. Keep trying.
Honest with anxiety this bad your only hope is medication and therapy.
>go to skip
>achilles-lower calf area has been dully aching over the weekend (rest days)
>can't skip more than a few seconds
>feels like I've twisted my ankle really badly
wtf did I do?
Should I do light calisthenics on rest days or just rest?
My routine is full body barbell compounds + running(usually) every other day. I'd go more often but my knees and shoulders can't take it
it's called a rest day for a reason, moron
How do you consume your protein powders? So far i have tried them in water and kefir and found out that its best to dissolve the powder in a little bit of water and then add kefir to it
water and protein powder in a blender bottle. The joys of cutting.
When I bulk I usually like to put a spoonful of peanut butter in there and maybe a shot of espresso.
Ill add some cold brewed coffee tommorow then
When I take an upper body set to failure it's like my muscles won't respond to my nervous system. When I take a set of squats to failure it feels like I'm just to depressed to stand up. What's up with that?
how's my macros, 70kg skinnyfat recomp going.
2056kcal C320/F53/154P
I don't get it, what is the hard part?
why do i have to go pee like 4 times during the first 30-45 minutes of my workout? i dont even drink that much beforehand, why is this happening? not enough salt?
also yesterday i did 4x10 with 50kg instead of 62.5x3-5 for 4 sets but today i feel like actual death. just coincidence or is higher reps and higher total volume more fatiguing than i think it to be? ruined my deadlift session as well or is it more likely that its some outside factor (its been getting colder again and im cycling a bit more than usual while eating the same calories but surely an extra maybe 1-200 extra calories burned (~30 min a day) isnt gonna cause my body to "crash" like that.. right?
talking about bench press on that last paragraph, oops
Is face sculpting shit a myth? I feel like the only actual way to improve your jawline is to lower your body fat percentage
My forearms are pathetic, probably literally weaker than a childs. Should I just do wrist flexions and farmer carries with super light shit to get started?
Less of a question and more of a cool tip I learned.
>have phimosis
>able to retract foreskin but it's difficult and painful
>as you can guess this has made hygiene difficult
>only had an infection once as a toddler though
>37, get a yeast infection
>won't go away on its own
>tried Canesten, doesn't work
>months pass, it doesn't go away
>at work
>discussing a moronic patient who keeps getting urinary tract infections
>topic gets on genital infections
>haitian colleague talks about some haitian prostitute he knew who would douche with a mix of water and vinegar to cure yeast infections
>apparently cleared them right up
>get home, try it
>use applicator to shoot it into my foreskin
>hold tip of foreskin closed and mix inside
>burns for a few minutes
>next day, infection almost gone
>do it again
>been several days
>no sign of yeast infection anymore
So there you go. If you get that form of dick rot, vinegar+water. Burns a bit, but it fricking works. You can thank some nameless Haitian prostitute.
I’m bulking and at the higher end of where i’d want to be in terms of body fat. I just got invited to some weddings at the end of the summer and want to be big and fit looking for those (beach stuff will be happening). Should i keep bulking and not cut until the summer or try to cut and bulk and cut again?
Don’t yo-yo diet.
I hear that a lot and it seems like it would make sense, but why specifically is it bad?
Because you’ll never get results and give up
Oh, I thought it had deleterious effect on your metabolism.
I think looking a few lbs leaner won’t make much of a difference in appearance but will completely frick up your bulk. Just stay course IMOdwdmtg
meaning what? basically clean bulk all the time (assuming you're trying to build size)?
> Train hard for 1.5hrs 6x a week
> squat is sudden down a WHOLE 20kg, from 120kg to 100kg
I’m trying to bulk as well. What the frick is going on? I suddenly feel like everything is significantly harder in the gym.
Does this seem accurate for bench, ohp, and rows for a 175 lb male
any tips for getting rid of DOMs while on a cut? When I'm maintaining/bulking I'll get sore but after a meal and some sleep I'm pretty much 99% back and ready to rock. When I'm cutting I feel extra sore and it starts to overlap between workouts and then I feel like shit and don't feel like I can maximize the workout. Any tips?
I'm squatting about 1.4x my bodyweight now. I've been adding 5lbs three times a week. Obviously that will stop being possible somewhat soon. Do I make the middle day a squat day now and coast further at 10lbs a week, or do I actually keep doing this until failure? I imagine that properly failing a set (i.e. having to dump barbell) would completely drain me and ruin one or two workouts. Not to mention the worsening form before that. Is it more efficient to play it safe with squats and add the light day sooner rather than later?
does anyone else have constant lower back pain, or just achey-ness in general? im only 22, 23 this year but recently, maybe in the last 3 months or so have just had on and off low back pain. I work full time, plus lift 4 days a week. I sleep plenty, and I dont eat bullshit. I take a vit. d3 supplement, and have even tried doing more stretches but nothing seems to work.
any tips on relieving it?
my mattress is shit. damn, you might be right...
Never ever ever ever cheap out on a mattress anon. Always go for the best you can afford. I also have a sensitive back and it virtually evaporated when I invested in a $2k bed vs a $900 one. It def seems expensive but you use it literally every day so think of it as a yearly cost: 2000 over 8 years is only 250 a year for great sleep.
Please tell me exactly what mattress you use and how much you weigh
I hover around 190-200 lbs, and I just bought a mattress about a year ago that's wonderful. Englander Sierra.
Why is it so hard to progress on dumbbell weight?
I've been going to the gym for 3 weeks and I can only do my exercises at 7-8kg max sometimes having to deload to 5-6kg if I'm like supersetting lateral raises.
Is this normal or I'm just a weak DYEL? I've been on a calorie deficit aswell around 300-500.
What's your routine? Some exercises are much harder than others.
Reddit PPL. But I have dropped DL, BB row, Squat and OHP.
>dropped all non accessory exercises except bench
Kek.
I'm doing their respective db alternatives because I'm too afraid to hurt my back.
Also, mainly focusing on hypertrophy.
At least you didn’t drop pull-ups. Seeing someone doing them is rare as frick in every gym I’ve been to.
don't be a pussy. It's only dangerous if you're lifting heavy and have shit form. You're gonna have injuries in the gym, it happens to everyone. How often is kept in check by how good your form is. Start lightweight, nail the form, lift heavy.
Why would I do squat or deadlift if I only care about hypertrophy, anon?
because you're obviously new and don't know jack shit about what you're talking about, and we're trying to let you know that bluntly. Hypertrophy isn't what you start with, how can you grow your muscles if they're too weak to get the weights off the ground? If you choose to ignore the 3 different anons all telling you removing compounds is stupid, than be our guest and fail. Can't fix stupid.
not the anon you're arguing with, but say you do get some strength from those compounds and your only goal is hypertrophy. Do people with this goal drop those compounds for better hypertrophy workouts? Genuine question
No, it's a dumb meme that only reps in the 10-15 range encourage hypertrophy, which is total bullshit. Compounds in the 6-8 range can be used for hypertrophy as well. Strength and hypertrophy go hand in hand, it just depends on your regiment and diet.
>But I have dropped DL, BB row, Squat and OHP.
Uuuuuuuhhhhhhhhhhhhh
Was it a bad decision?
what the frick why? Why do beginners always try to alter routines when you're DYEL status?
I have bad form and don't wanna hurt myself.
you're not gonna hurt yourself unless you're trying to lift heavy. Practice your form, improve. Don't wimp out.
homie that is helpful advice. Look for foods with high protein content in them. What do you want me to say? You already know meat and fish are rich in protein, eggs are an okay source, most fruits and veggies are lacking. Like shit dude google is available on any device you own: fricking use it.
Bruh I just want to know what you have found is low calorie and high in protein besides what I have found. I don’t want your autism.
You've named the easy sources already, everyone knows whey is a great source of protein and so are meats. Everything else comes from the extras: your snacks, grains, nuts, etc etc. The extremely rich sources are covered.
Christ why won't you guys just use fricking google for these basic-ass questions.
Yes it’s stupid to ask fitness related questions in the fitness questions thread…
I used to be able to do the ab wheel but now it's too hard. what are some exercises I can do to strengthen that part?
Besides eggs, sardines, and whey; what’s a good way I can get protein?
Also not chicken breast…
I mean dude literally just look at the protein nutrition facts.
If you don’t have any helpful advice why are replying to me?
If you do nothing in regards to cardio but only lift weights, do you gain stamina or no not really
You'll gain some stamina lifting, but you'll gain a lot more with regular cardio.
ya i wasn't looking to only rely on lifting , good to know though
If you lift heavy you get very mild cardio but it doesn’t compare to running.
>jobmaxxing here (3 jobs)
I work 6 days out of the week, 5 of them doubles, with one Sunday off and only one shift on Saturday. I’d like to know and effective routine I can take on given the limited time I have (ideally, hips and back focused w/ bench press):
Mon: 45min
Tues-Thur: rest
Fri: 45min
Sat: 1hr
Sun: open
not even kidding, don't even bother with that kind of schedule. I pity you.
Has anyone else started to get too beefy to comfortably wipe their own ass? Is beginning to strain my already limited flexibility.
Lol I wouldn’t say uncomfortable but you definitely have to be thorough because there is so much ass. If you are fit you probably have clean shits though.
I see people post that going to failure is not good. My typical set up is to do 7 exercises of a muscle group, 3 times each, and try to do them at least 15, 10, 7 times (reps) or failure, on the last go. Is there a name for this set up? And does this method work for continuing to put on muscle?
Just do enough weight that you can get close to 10 reps but can’t get to 10. If you get to 10 it’s not enough weight. This has always worked for me.
Do you mean aim for 10 on the last set? And if I’m not getting to 10 it’s too much, like if only I get to 7 I should reduce?
Meant for
No say you are doing 3 sets
Each set try to get to 10
You should barely get there and 10 should feel like it’s not possible on each set.
If you easily get to 10 up your weight.
You should feel exhausted every set.
I will give it a try. Each exercise, 3 times, try to get to 10 each time. Is there a name for this methodology that I can look into it more? And after each set, increase weight as well right?
If you make it to 7 don’t increase weight.
Just make it to 8 the next set.
No I’m sure it’s called something but this is just what I do.
I unfortunately caught a cold and feel like shit. Any advice on how to get better faster?
Get your big strong bf to cuddle you so that oxytocin floods your system and boosts your immune system.
Fit related because I want to exercise. I don't have a mindset. I am so passive, even the idea of having the mental activity of 'want' or ambition or an idea of what I would like to do would be like... whoa, look at this gogetter. What do I do to actually be a person? I am a slave to my feelings and urges, I don't challenge myself or my way of thinking.
Everything in my life was just already there. What is the structure and ability to develop an actual mindset?
get a hobby. Let your wants fuel your ambitions.