Questions That Don't Deserve Their Own Thread
No thread up, so I'm postin. If you're a New Year's Resolutioner and have made it this far, congrats and don't fuck it up now.
>Google your questions before asking
>Post stats when asking diet questions
>Format exercises like this: Exercise Sets x Reps (ex: Bench Press 3x5)
>ask questions about non-fitness shit
>ask about relationships or blogpost
>ask for actual medical advice (go to a doc)
>ask about steroids, sarms, or PEDs (go to /fraud/)
How wide is proper grip for bench press?
Just outside shoulder width
Dependent on you and your personal dimensions. Wide enough that when the barbell comes to a rest on your chest, somewhere below your nipples but above your solar plexus, your elbows are completely vertical. Play with it with an empty or lightly loaded barbell, sus out what feels comfortable.
The wider the grip the more you activate your pecs, the narrower the grip the more you activate your triceps.
Meet in the middle, all variations are good but the all rounder is bottom in pic related.
Most important thing is that your elbows don't go below your spine.
What can I do when wide grip hurts my right shoulder?
Don't do it
Never force an exercise if it makes a joint uncomfortable. You're not built for that lift. Stick to narrower grips
The thrusts aren't necessary with the other compounds there because they all work the glutes a ton. Double the calf volume and swap the reps ranges for the compounds and isolations. Not a bad leg day
The honey will make you hungrier because of the sugar and your cut will be harder. Only drink something like that an hour before a session with some salt pills and some tea if you aren't performing well. Sugar + caffeine + salt is a performance cheat code if you're trying to do your sessions depleted. It's what they give most UFC fighters in between their 3 a days.
You're bulking and cutting like a roider. Slow it down anon. Also 100g is way too low. Hard cutting with that little protein is why you keep fucking yourself on your cuts. If you're bulking that hard too it's no wonder you're making so little progress. Aim for at least 140g of protein per day and do more mild bulks and cuts. You'll get way better progress
Odd but don't listen to anyone tell you 1rm is important if you're not chasing strength. For aesthetics consider your 10rm to be of the highest priority. Bodybuilding is a strength-endurance sport
, don't force it
However, look into swiss/football bars that have angled/neutral grips, and give that a try. or work shoulder mobility
What are some form considerations for someone with short legs, long arms, and a long torso? I'm 5'10" with a 6'3" wingspan and 27" length pants. I know that my grip needs to be wider for pullups and bench so far and I kill squats
There's no sort of precise guide because form varies from person to person, even with similar proportions. Use form guides for a start and adjust as needed
With the anatomy you described, I'd expect you to have a very upright position on Deadlifts for example. Someone with long legs, short torso and arms would be way more bent over the bar.
I really do. I have to force myself to bend over more than I want to or else my body will try to squat the deadlift up and it'll fuck my shins. I'm thinking of switching to trap bar as my primary pull. Another anon made that suggestion
get yourself strapped to a rack until you stop looking like a tall gray alien
whats causing my thighs to feel so tight after squats
200lbs and doing proper deep bodyweight squats
the tightness is in the front of the thigh with no pain
Muscles are tight after working them. Quads are the main muscle taxed in squats so it's expected for them to feel tight. Do you ever stretch?
Can't you read? It's clearly "GLUTE".
but seriously it looks like a glute kickback or just "glute machine" as it seem to be listed as on different sites.
>Do you ever stretch?
No, and ah ok I just didn't expect it to feel /this/ tight
guess i'll get to it then
stretching and foam rolling can help tight muscles a ton. Even an occasional massage can really help loosen up muscles.
need to dig up my foam roller
Anybody have experience with those knockoff theragun massagers they sell at Walmart? I look at them and imagine how good it must feel before writing it off as fufu shit
Those are sex toys anon, they're not real massagers
what the fuck is this machine called?
>Life Fitness Signature FZGL Glute Machine
>The Life Fitness Signature Series Glute is the ideal machine for targeting your glute muscles.
Why the fuck am I getting routed to a bunch of virus shit today? Like whenever I go to open a pic or thread it puts me into some "AT&T Giveaway" bullshit. Happens on other boards too, I think, but not other sites. Anybody else getting this all of a sudden?
you've got a virus on your computrator.
Switch browsers. Don't use anything running on Chromium until this gayry stops
YEAH ME TOO WHAT THE FUCK? Is it luckypapa.top?
How do I make sure that the calories I'm burning are fats not muscles?
My maintenance based on the TDEE with 3 days full body training is 2700kcal
The only exercise that messes with muscle is sustained medium intensity cardio like running for distance. Low intensity cardio, high intensity intermittent cardio, and weight lifting will help preserve muscle while burning more calories from fat at the end of the day
Your body does not normally burn muscle for energy. This only happens when you don't use them anymore for a long time. Your legs will lose a bit of muscle when you drop 200lbs since you don't need all that strength anymore to carry the extra weight around etc...
I’m doing the simple/stripped workouts from the sticky. Any thoughts?
Is your goal strength or size? The sean10mm stripped routine is good for strength mostly. For size you would want twice as much volume for the upper body each week and some curls, tricep isolation, and delt isolation added in
Strength currently. I’m aiming just to lose a bit of weight and be more fit.
Then that's the right routine. Beginners confuse the two types of programs all the time but you picked right. Best of luck getting stronger bro
>It's leg day and I did all my lifts as 4x8 instead of my usual 5x5 (no, I didn't decrease the weight)
How much pain am I in for?
A lot. If you could do 4x8 at the same weight as 5x5 you weren't pushing hard enough in the gym at all bro
It's why I made the change.
I had the feeling that I could do more.
Why didn’t you just add more weight to the 5x5 like a normal person?
I'm a poorfag and donated plasma for the first time today. After about 10 minutes of getting my blood drawn I got super light headed and almost passed out before I caught myself and told them to stop the machine. Blood pressure and heart rate are good. At 11am I ate 6 eggs, 4 slices of turkey bacon, a cup of spinach and wheat toast for breakfast and the appointment was at 3pm. Are there any reasons besides only eating breakfast that made me almost lose consciousness?
That's one to ask your doctor on your next annual bro
I get this ammonia/chlorine-ish smell in my nose for about 10 mins after cardio. It's especially bad on days with lifting + cardio. Read it was because of low carbs, but even with 100g carbs 30 mins before workout I still get it.
I'm on 2k cal diet right now and these potatoes and bread are wasting calories that should be goin to protein. Is it even anything I need to worry about?
Normally ammonia smell means too much protein. How much are you eating per day?
Pullovers, lat pushdowns (not pulldowns), flies, rear delt raises, lateral raises, front raises, forearm and grip training, and anything relating to the lower body
That's called a deep knee bend and they were doing it over 110 years ago as a staple lift. It really works the quads and doesn't use much of the hamstrings and glutes
Cut until you feel like shit even when you eat maintenance calories. Bulk to 8-10% higher bodyfat than that at the most
>Normally ammonia smell means too much protein. How much are you eating per day?
My diet is inconsistent, but I usually aim for 500cal of my 2k budget from protein. Usually end up having to take 4 scoops of whey to hit that target. I'd estimate about 150g at least.
That's really weird then bro
Thanks anyway anon. At least I know now that it's probably protein related. Might try cutting down to 100g protein for cardio intensive days and see how that plays out.
What are some upper body exercises I can do without using my elbow? (Tennis elbow situation)
Is pic related an alright foot position and angle for high bar squats? When I do it my knees stay in line with my feet even though they are pointed out a lot. This is the only way that I can drop my ass and torso straight down into the pocket with no hip movement. I do these 3x10 to work my quads and don’t really use a lot of weight (yet). I do a more traditional looking low bar squat as a main lift but I think I have week quads so I want to do these too. I am asking about it because I’ve never seen anyone squat with this foot position before. For what it’s worth I would say I have long femurs and a short torso, so maybe that has something to do with it.
If the tendons in your knees aren’t clicking or doing anything weird and you don’t feel any strain in any tendons, joints, or bones, why not?
Everyone is built differently. Do what’s comfortable for you. If that position is comfortable, keep it until it’s no longer useful
What’s the optimal bulk/cut cycle?
Bulk 15lbs then cut 10?
For those of that have accomplished it, how long did it take you to reach 1/2/3/4? What were your starting lifts? What was your bodyweight when you hit those numbers?
My starting lifts were 55/165/325/355 at 210. I know, my OHP is insanely low compared to the rest. My delt genetics are bottom 5% of the population easily. Getting 2/3/4 took me around 3 months but getting a 1pl8 OHP took over a year of shoulder focused training. My delt volume was literally 60% of my total training volume to achieve it. A lesson in not complaining about genetics. You can outwork them to a degree
>355 starting deadlift
Did you do sports prior to lifting? That seems pretty high, even for your starting weight
A whore with a tramp stamp swiped right on me on Tinder and I decided to go ahead and match with her?
Are we using condoms or not boys?
no need for condoms when you abuse her fartbox
At my gym there is this cable machine that goes like 7.5, 12.5, 17.5 and so on and so forth. Then there's these two lil weights anchored at the top. I can release one or both weights and it drops down and adds an incremental weight to the 7.5's etc's. How much is that? 1.5 lbs? 1 lb? I cant fucken tell cuz im dumb and when I lift it up and down on the tube its friction that throws off my sense of weight. but at 1.5 lbs the weight increments between 7.5 and 12.5 just don't make sense to me. maybe 1.25? whats the weight?
the machines I've seen like that that jump 10 lb increments had a 2.5 add on and a 5, so you can autistically narrow down the weight you wanted
>10, 12.5, 15, 17.5, new stack 20...
if they are different sizes, I would assume 1.25, and a 2.5
I wouldn't lose sleep over it bro. you may not know the <<exact>> weight, but so long as you track it: X pounds with 1 or 2 add ons, when you go next time, add weight or reps
and honestly, it's even more minuscule because depending on what time of cable machine it is, the pulley ratio isn't always a 1:1, more likely 1:2 or even 1:4
why dont i feel the tingle in my face with my pre anymore? have i grown an immunity? if so thats bad, i already double dose
>have i grown an immunity?
yes, to the beta alanine. that tingling sensation is why a lot of companies add it
>if I can feel it, it's working
if you reallllly want the effect back and don't want to cycle off your pre, you can buy BA fairly cheap and add more to your mix. just watch your dosage
oh, I didnt know that the beta alanine wasent a direct symptom of the effectivness of the pre. I dont really like the feeling anyways, so I guess I can say its good its gone lolol. thank you!
you can remove the BA and everything else would be the same. there are studies suggest its effectiveness for muscle endurance, so it's not necessarily a waste
since you don't like the feeling, look for pres without it, lower dosage, or make your own
in my experience, it takes a couple weeks off before I feel the effects again, like caffeine
i’m 5’8” 154lbs 20% body fat. my maintenance is around 1600-1800. how am i supposed loose weight in a -500 cal deficit? isn’t that too low? wouldn’t i also lose muscle and look like an holocaust survivor?
>my maintenance is around 1600-1800
>wouldn’t i also lose muscle
If you're lifting, your TDEE would be higher. I'm 5'7", 147lbs, and ~17% bf, and my TDEE is ~2200 if I account for lifting in that calculation. Dont follow /fat/'s suggestion of calculating TDEE based on sedentary lifestyle. If you factor in your lifting days and get ~10k steps in a day, your TDEE is closer to 2200 like mine.
are 3x10 60lbs pullovers good?
how much of a deficit would you be comfortable with? 400?300?
General sentiment on IST is that lifting makes you more horny, it seems to have had the opposite effect on me. Is this a short term thing, or just a side effect of working out + calorie reduction?
I'm thinking of getting one of those cheap foldable rowing machines to do some cardio at home while the weather sucks. Anyone got any experience with these? I feel I might get memed on since those things look a bit fragile for a piece of fitness equipment.
Which size would you pick if your meals were around 1000 calories, and varied in density (meats, salads, rice, veggies, maybe other stuff depending on what i choose to do for the week)? I’d really rather get the smaller ones but I’m not sure they’d be big enough, especially considering I can’t fill them to the brim since I’ll vacuum seal them
You sure you wanna be eating that much in a single sitting? It's always better to add more meals than make them bigger.
Wouldn’t be practical to have more (decent and cheap-ish) meals at the moment. Maybe I make the portions slightly smaller and replace what i removed with snacks and fruits throughout the day. I only plan on eating 2 meals a day. Atm I eat one
Small and more meals is always better. Big meals fuck with your blood sugar levels and gut.
I'm eating 2,800 kcal a day atm but that's 6 meals a day. Basically a sandwich every two hours.
It's deffo not the most practical way of eating but eating one large meal a day isn't good for you anon. It's going to harm you in the long run.
>Small and more meals is always better. Big meals fuck with your blood sugar levels and gut.
Retarded take. I eat 3400 calories a day, 3 meals in a 4 hour window and water fast for 20 hours. My blood sugar levels are fine and my gut is too. 14/15% body fat.
Take the intermittent fasting pill. If you have problems with your blood sugars stop eating so much sugary food or go for a walk after meals to regulate your BS levels.
Now I am eating like this purely out of irresponsibility, but I don’t think I plan on eating much more than 2 meals a day plus some snacks in the near future. I want to give intermittent fasting a try, plus I’ll have pretty limited space to store the stuff I meal prep (10 containers is already pushing it) and I won’t be able to cook during most weekdays
I always thought putting meals in those meant you could graze on them over a couple of hours when you’re working at your desk or something
What does everyone's diet look like? At the moment my diet is pretty bad imo, not unhealthy but not conducive to fitness. My diet pretty much consists of oily vegetarian dishes with a lot of refined carbs e.g.pasta, noodles, bread, rice. Mainly pasta dishes and curries. My main protein sources are eggs & whey. I want to eat less of these useless carbs because even when I eat a ton, I end up ravenously hungry again after like an hour. I'm just not feeling inspired as to how to go about fixing it, can IST make some recommendations? I'm not opposed to adding meat into my diet, I just don't know anything about it i.e. what cuts to get, how to prepare and cook it, how much to make etc., I was raised in a vegetarian household so I never learned any of that stuff. I just want to recomp but I'm finding it difficult to eat at maintenance since I'm fucking starving all the time because my diet is almost all carbs
If you like curries then the best meat cooking options for you would be braising and stirfrying.Stirfry has your meat ready in 10 minutes max and braising is great for meal prepping
For beef my top pick is london broil/top round. Cheap, very beefy, very lean, reasonably tender for how lean it is, and versatile. If you want a little more fat and want it more tender then sirloin is the way to go. They also sell it ground/minced at different fat levels. For chicken you can't go wrong with boneless skinless breasts. Basically all protein. The boneless skinless thighs are also a god option if you're a poorfag. Turkey breast is sometimes even cheaper per g of protein than chicken breast depending on the time of year and is also a good go to. They sell ground turkey as well pretty cheap year round if you want to mix up a ground beef dish
Replace some of your carbs with more veggies. You'll stop being so hungry all the time. It's easy to pack veg into a meal with stuff like rice and pasta.
Converse are a classic though. People still use those for gym shoes to this day. If you want to buy something other than that then you should look for something with a wide toe and flat sole. Those are the best shoes to wear the in the gym
They're really sturdy and the quality is above just about everyone else. They also charge extra because of the name brand
60g is fine
You're going to snap your shit up. The spine is supposed to stay locked into one position when pulling and your whole spine is moving throughout the pull. Lessen the ROM by pulling off of pins or a rack below the knee and work on your hip mobility so you can maintain a neutral spine when pulling
If Garmin thinks my max heartrate is 190, will it refuse to show any heartrate above that?
I've hit 190 while running before and it doesn't feel like maximum effort, plus it's stayed at exactly 190 for several minutes at a time, which is suHispanicious.
what shoes do I buy for gym?
I want simple, minimalistic and cheap.
I intended to buy vans or converse but my sister told me they're not for gym and people dont wear them anymore, she suggested I buy some overpriced nike/adidas shoes that nignogs wear. What do I buy guys?
Just wear any flat shoes so you can squat properly, don't listen to your sister. Vans/Converse are fine, if you have any old pairs just wear those, buying brand new ones for the gym is a waste of money
alright, will do mate thanks
I wear some old cooked vans oldskool idgaf about
I haven’t washed them in years, and they’re really worn out.
>I want simple, minimalistic and cheap.
can't go wrong with converse. I will shill nike metcons, but look for an outlet store or any older models
your sister is a retard
What makes Rogue bars worth the premium price they charge? Do they really feel that much better to lift with?
>worth the premium price they charge?
$300+/-50 is pretty standard, especially compared to competitors like American Barbell, Sorinex, Texas Power Bar, EliteFTS, Rep Fitness, etc. And almost all of these companies have a ~$200 economy bar. Rogue also has USA made and lifetime warranty on all(?) of their bars if you care about.
Premium imo would like Eleiko, Uesaka, Kabuki
>Better to lift with?
Can't really help you there. Compared to run of the mill commercial gym bars, I'd say it's better because it's unused, so the knurling is fresh and not worn down. But it depends on how aggressive you like your knurling, do you like powerlifting or weightlifting, or want a hybrid bar? Do you want bare steel, stainless, cerekote? Are other companies cheaper to ship to you?
I have a Cerekote Ohio Bar from them because I like both PL and WL, and the tropical environment I live in would have destroyed almost any other material. Only downside to the cerekote since it's applied to the bar, the knurling isn't as sharp
Is 60g of protein post-workout too much? not enough?
60g is fine in one meal. If you start getting poo problems then it's too much in your overall diet
Posting again for a form check. One bro was very helpful saying I should hip thrust forward more. What do you guys think?
I ain't no diddly expert but aren't your hips and shoulders supposed to move at the same rate?
Yes, my hips rise too fast but I don't know how to counter it.
Thanks man, this sounds logical. How did you see my spine was moving? Not saying it's not but I don't see much movement in my lower back. It's true that I feel the bar is too low for me to have good form, I didn't know it's hip mobility. Any advice on this?
1. Either widen your stance or crouch more, or do both. The back needs to be straight the entire time. You're having to bend over way too much with the form you are using right now, reducing the overall weight you can do any opening up for the potential of snap city in the future.
2. Retract your scapulae as far back as you can and make sure that they are locked into position throughout the entire exercise, even before you begin the lift. Your shoulder are slouched down before you begin lifting and only come to a neutral strong position once you hit the end of the lift.
3. Look either forward or upward when you lift. This will help act as a cue to keep your back aligned. If you can't look at least forward then you know that you're not in an advantageous position to be able to lift correctly.
4. Your hips should drop a lot more when you lower the weight. It looks like you're mostly bending with your back
5. If you get wobbly and find that you're grinding on the last rep, don't do it. Minor breakdowns in form could be catastrophic and could very easily injure you.
Strongly suggest for you to lower the weight and experiment with getting PERFECT form before attempting higher weights again. The exercise is pointless if you become injured and have to take months off of training in order to recover.
Not gonna work, barbell needs to be below the spine of scapulae
>Retract shoulder blades
You should never ever retract your shoulder blades when doing a deadlift
Doesn't matter unless he's specifically controlling the eccentrics, which he's not.
>It takes the stretch off the hamstrings and puts it on your spinal erectors.
Alright anon. I always use a foamroller after (Romanian)deadlift days too. I think improving my posture kinda makes it uncomfortable too.
>Also do glute-ham raises with weight when you're in the gym. It'll really help
Will do ,cheers.
>1,000kcal meals are pretty big but they're not 2 liters big
You’re right. I did find this guy on some r*ddit thread about the same topic who said this though:
>I decided on 1L per meal. My meals are 600-700 calories of, mostly vegetables, meat, with some oils, beans, and other more calorie dense foods. They don't quite occupy the entire container (about 75% of max freezable capacity).
Based on that, a 1000 calorie meal would take up around 107% of a 1l container, or almost 119% of a 0,9l container (unless I’m doing the math wrong). Wonder how problematic that 19% would be
Let’s say I run out of time for my push day workout and only got in my compound lifts in the morning.
If I need to go back near the gym later in the afternoon and were to do my accessory lifts then, would it be any different than if I had just done all of it in the morning?
Totally fine, it's just inconvenient to do this regularly but there's no downside from an exercise perspective.
I got hemorrhoids bros
I work an office job and workout at home.
Anyone had it before and has any tips on how to make it heal faster?
The doctor recommended running and I'm doing kegels, but I wanted to know if there was something else I could do to speed up the process
Make sure your underwear don't make it worse (some might make you itch more, scratch you more, leave tiny dots of fabric, etc), and make sure you sit well, softly. Get up and just move around every hour or so, your butt needs to leave the seat and you want to feel all the glutes activating to make sure you are circulating blood properly.
Before shitting, drink a lot of water to make it less solid.
Start going on walks, just 30-60 minutes a couple of times per week makes a huge difference.
If my goal is to be athletic and look good, is there any difference between normal deadlifts and trap bar deadlifts?
For those goals RDLs are probably better than both. But yes, if you aren't trying to be a powershitter you can replace BB deadlift with trap bar as long as you have reliable access to it and you prefer it.
As a guy with wide hips, would using a weight belt in the same fashion as a post-partum hip band have any effect of slowly moving the bones to be more narrow?
I'm 90% convinced this is a dumb question but I can't help but wonder. Other bones can change shape to accommodate pressures exerted on them over a sustained period of time.
If I used either a weight belt or one of those post-partum bands over my hips while sleeping, do you think it would help at all without having terrible side effects?
To be clear, by hips I mean the greater trochanter of the femurs, not the iliac crest which seems to be the more common interpretation of the word hip (not sure why, the "hip" joint is where femur meets pelvis).
Lately I've been bulking my legs a lot and my hips look so damn big now. Sucks to think no matter how hard I work there will be this dumb thing I can't change, hence the desperate thought of putting on a fucking post-partum band for my child-bearing hips.
Are curl bars worth it if trying to curl with a regular barbell feels weird to me? I can do dumbbell curls fine, it's just barbell curls.
flatbar curls hurt my writsts and i love squiggle bar curls
These fucking things are not designed for human hands, I swear
it's fairly common for people to have pain in their wrist/forearms doing barbell curls because of the stress it causes on the joint/ligaments. That's pretty much why the EZ bar was born, comfortability. Also, you get three grip options: narrow (work the long head- bicep peak), standard (work both heads), and wide (short head-bicep width). So if you have a specific goal, you can target it more efficiently.
Then you can also use it for french press, skull crushers, upright rows, JM press, pullovers
If you're poor or still can't justify the cost, there is an angled fat grip that you can slide on your barbell to achieve the same effect https://ngagegrips.com/
But for the price, I'm sure you can find a used EZ bar in your area
Need some advice
>bulked up slowly from 158 to now 165
>4 day U/L split BB routine
I'm not sure if i should even continue bulking but if i do cut, which i did in the past, i feel like everything ive built is lost and i gotta start again
I just want to get out of this god damn skinnyfat mode
What's your body fat %?
You can go up to 172lbs for your height
Last summer i cut from 174 to 158 but it didn't make a bit difference
This time i'm closely monitoring how much i eat, protein intake too
Generally going in with the mindset of "got to eat to build muscle"
Protein intake is 1g of protein per lb of lean current bodyweight (everything but fat), so you should be eating around 128g protein a day. As you're bulking, add 10% for your goal weight (let's say that is 172lbs so eat 140g protein).
Anymore and it's going to go straight to fat. I wouldn't say start your cut just yet but pay closer attention to your diet. 22% bf% is quite high even for a bulk, especially if you're not at your goal weight yet.
You should be eating a 10% caloric surplus during a bulk. You can get by on more but as a rule of thumb it's always better to do less for longer when it comes to shedding and gaining wait.
Rule of thumb (everything is always a rule of thumb, everyone's body is different) is that your ideal body weight in lbs should be equal to your height in cm at 10-15% bf.
I would suggest that your ideal body weight is 172lbs cos you're 172cm tall, but really that depends on your physique, how your body stores fat, etc. I think you might be eating more than you realise, and exercising less than you think. No worries, that happens to everyone.
I think you ought to start your cut (10% less than your TDEE, so a 20% caloric decrease from what you're currently eating), focus on what you're eating and how much that is, and increase your workouts. Always cut then bulk. You're actually underweight for your height but you gotta get that bf% down before you can start bulking.
Been there anon. Go to a butchers and ask for offcuts. I used to get a big bag of random meaty bits for dirt cheap.
>I wouldn't say start your cut just yet but pay closer attention to your diet.
Ignore this bit lol brainfart
Start the cut, check your diet, increase your workouts. Don't start bulking again until you're ~12%bf so you've got a way to go mate
Unless you use your muscles your cut will snatch them away. Your body evolved to conserve energy for as long as possible and it'd rather eat your muscles than your fat unless you're using them.
>Don't start bulking again until you're ~12%bf so you've got a way to go mate
where did this meme come from? no muscle mass on a cut = looking like a skelly = depression mode
it's not horrible at all literally upper lower
If you've got no muscle at the end of a cut you're doing it wrong
skinnyfat people dont have enough muscle at all anon cutting during said phase is not a good idea
I aim for over 120g every day and most of the times end up with 130-140
On it, i've been gaining around 0.3ish lbs per week since the start of december
>equal to your height in cm at 10-15% bf.
Hmm i really can't see myself at that weight with "the best build"
>underweight for your height
I'm almost slightly overweight though
I'm fucking broke for the next 1-2 months, got a lot of oatmeal, but I fear it will be a rice and beans type of diet unless you guys know any other way of going through money shortage.
rate my routine
>3x5 cg bench
>5x5 bb row
>3x8 tricep kickbacks
thursday 75% working weight
>3x8 curls 100% weight
>3x8 tricep kickbacks 100% weight
friday 75% working weight
Sorry anon but this is horrible, 2/10.
why is it horrible
How is this horrible, it's literally PHUL?
Haven't looked at PHUL for like 5 years but pretty sure it doesn't have 9 BB presses on the power day and only squats and DL for both lower days.
If that's what that anon only has i.e. home gym i'm assuming it's more than 90% of normal people will ever do in their life
>Too much volume for pressing
>Nothing above 8 reps
>Completely skips calves
>Tricep kickbacks are trash
>8 sets of deadlift at <8 reps lmao good luck
>RIP all your joints especially elbows
>>Too much volume for pressing
Not a bad thing
>Nothing above 8 reps
Lol 8 reps is fine for hypertrophy
>Completely skips calves
>Tricep kickbacks are trash
They work the uh hmm oh yeah tricep
>8 sets of deadlift at <8 reps lmao good luck
Nothing wrong with that
>RIP all your joints especially elbows
That's just false
Fine, sounds like you're determined to do it anyway so knock yourself out, it's not impossible to make gains on this program but you're stacking the cards against yourself.
is it that bad? god damnit...
any other barbell routine you'd advise for mass gaining?
All pro is pretty decent. Bald omni-man has a bunch of free routines and I'm doing an intermediate one which is great. Haven't really looked at his beginner routine but it's probably solid.
>bodybuilding.com routine from 2015
Anon c'mon now
safe to barbell curl 2 days after hitting a max on bench? i know there are a few peripherals that cross over
Give your Boys a day to recover my guy
so 3 days rest after beching to barbell curl?
why is it, that workouts like these are efficient when it's the general consensus that you shouldn't train one muscle only once per week?
The same thing that always happens on IST, people take a true thing, ie
>It is better to train a muscle 2 time a week than 1
And take it so far that it becomes untrue, ie
>If you train a muscle once a week you will make no gains
Is this 5/3/1 assistance? And that's because powerlifters train differently than bodybuilders. They can hit the same muscle repeatedly just fine. Personally I've benched 6x a week to make gains. Though only once a week for a given muscle sounds like bullshit.
yeah its 5 3 1
can pullups or chinups + diddies interfere with OHP performance if i only rest 1 day inbetween? say i do diddies and pullups on a tuesday and OHP is my main lift on thursday, is that not enough recovery? i always assumed that most of the shoulder muscles are small-ish so they dont need as much rest as chest, back
also is getting an ez-bar worth it for curls and esp skullcrushers? or are v-rope tricep pushdowns and regular db curls superior respectively?
Unlikely there would be much interference, there is a small amount of overlap in the muscles but the primary movers are totally different. Unless you are just unreasonably strong I'd say you're fine.
I say yes on EZ bar just because they're so cheap, I got mine for less than $50 and it's been worth it just for reverse curls alone.
fag question I know but are there any decent IST Youtubers left? Not people trying to sell shit or do tutorials or anything but actually entertaining content like Elgin or Delray Misfits. I want something comfy but IST related to watch during my downtime, and the Youtube fitness scene seems like it's been dead for a few years now
There's a couple with decent information but all the fitness related entertainment ones are unbearably cringe
1 rep max with a clean rep, "calculated 1RM" doesn't count
When you're starting you can do literally almost anything and make progress, just pick one at random, a mediocre routine today beats a perfect routine tomorrow for a beginner
There are no perfect tests, the bf% scales in my experience are at least consistent so it may be wildly inaccurate as to what the percent is but it will at least tell you if it's going up or down
I like putting on Blaha or Natural Hypertrophy just to have gymrelated background chatter going on when I'm doing stuff
Everyone always talks about "just get to 1/2/3/4". Nobody ever says what that means and if someone does post answering it, nobody agrees on what it even means. Is it 1 rep max? Is it 3x5, 5x5, 3x10, etc. What the fuck does it even mean?
Generally when people mention it it's for 1 RM. I've seen people say set of 5 but that's definitely a minority.
Start with the most basic one you can find. Do you want strength or aesthetics? Or something else entirely?
Bioelectrical impedance is fine for general trends. Calipers are also a thing.
Then look up beginner bodybuilding programs and start there. I've heard good things about the stuff from John Meadow if you can find them but anything should do.
Are calipers better? Never heard of them.
If you're good at using them they can be. But you have to be pretty consistent with how to use them.
>so many fucking routines
where the FUCK do you start
What’s the best realistic way to track body fat percentage over time? I’ve been using cheap scales with metal on them from Walmart/target but they don’t seem very good. Is there some kind of device I should get? Not looking for anything crazy large because I live in an apartment but I don’t really know what the best options are.
why are a lot of programs only 8-10 weeks?
That's about how long it takes to see results of training for most people, more specifically untrained individuals. By the time you finish a program, you will likely think the results are due to a specific program and the 'knowledge' that they imparted on you, rather than having just lifted heavy things for 8-10 weeks and are thus more likely to attribute your success wholly or in large part to a specific set of workouts that someone shills you. This makes it far more likely that you will buy another program or continue on their sales pipeline, buying whatever gear or supplements they say that you may need for the next one. It's purely a marketing thing. They can't make money if they just tell you what some good exercises are and then let you know that all you need to do is just do those exercises forever until you get to where you need to go.
so its basically a long con
Yeah, 100%. Any business worth their salt knows that you need to fit something into a certain period known as a sales cycle so that you can properly track retention, upsales, and other key metrics to ensure the greatest profit per person. This also helps them test out different marketing strategies and product offers.
If one thing works, just keep doing it. There's not really any reason to change your training unless you just need some variety to keep it interesting or something. You don't need to do 20 different exercises for the same muscle. You cannot 'shock' or 'confuse' the muscle. As long as an exercise works, it won't produce any more benefit than any other exercise that works the same muscle to the same degree
thank you anon
I've started taking vitamin d but I noticed that the top ingredient is sunflower oil. I've seen a lot of people here shit on seed oils, is it bad?
What is the home workout version of a lat pulldown (vertical pull)? I'm too fat to do pullups, but I still want to exercise the muscles so that I can do them at some point. I'm too heavy to even do negatives on a pullup bar. I just fall down at max speed. I do rows for a horizontal pull. I do dumbbell lat pullovers on my bench, but it doesn't feel the same. Am I missing muscle groups specific to being able to do pullups someday?
Inverted rows, banded pull ups
Home gymer here
Barbell, squat rack, Weights up to 100Kg and pair of DBs up to 7.5Kg each
Good routines to build mass?
full body twice per week, failure on every set unless you do compound like bench because then failure is not safe
Buy some heavier dumbbells so you can do dumbbell bench press which you can safely fail without a spotter
You're gonna need a lot more than 100 kg for legs. Baby Groot by John Meadows, but pick any beginner bodybuilding program really.
I'm barely at 80Kg for now i think i'll need a bit to 100
Only 2 a week? Only thing i can do are compounds with the BB
>Only 2 a week? Only thing i can do are compounds with the BB
Twice a week is the upper limit for most naturals. Teens, super high test guys, skinny dyels and a few other types can do more than 2 days a week. If you're roiding you can do more days per week
>Twice a week is the upper limit for most naturals
>what is SL/SS
With the power of Starting Strength, you too can put 10 lbs on your bench over the course of 20 weeks!
20 lbs, whatever. 1 lb a week is dick for progress, especially for a beginner
I unironically went from 205 3x5 to 250 3x5 bench on SS in like 2-3 months.
Hmm alright any programs out there i could modify or something?
Otherwise i'd just do 3x8 upper/lower rest upper/lower compounds
Honestly you could do worse. Get a cheap dip belt and add weighted pullups and maybe a $20 cable pulley for tricep pushdowns and you've got a solid start.
i think im out of newbie gains and my lifts are (in kg) 35/55/65/90 x5. not a woman, not skinny skeleton either. how fucked am i
35kg ohp only?? bench should be above 70 squats above 80 dl above 90
>35kg ohp only??
ye, i was at 40 for 3 at some point but it seems like ive actually regressed
>It happens if you've barely been active your whole life.
ye thats the case for me
> If you ate enough
ate enough 100%, that is the only thing im 100% certain on
>and slept enough
is hard to control but that might be the culprit, under-recovering
whats weird is though, ive been noticing gains on my body despite being stuck at mentioned weights. am i gigacoping or is it possible that im still building muscle despite seemingly plateauing strength wise?
i go hard as fuck and near failure on all compounds and pretty much failure on isolations, so not recovering enough aka my sleep quality (i sleep 8h a day but wake up multiple times during the night) could fuck me with this? plus the fact that ive been sedentary all my life and possibly cuz i have been crash dieting for a year without really lifting except for pushups and planks so ive potentially lost what little muscle mass i had in the first place in my upper body? or is this all just a giant cope? am i in need of a big fat reality check?
Nah I don't think you're coping, though you should get that sleep issue figured out. Bad sleep can really fuck you, it's the only time you recover.
Something is definitely wrong if you're plateauing and especially regressing at that level. Sounds like your effort level and food intake are good and sleep is probably not the main culprit. That leaves either consistency or programming.
Have you been hitting all your workouts every week? Not missing or pushing back workouts regularly? If so, what does your program look like? Are you doing too much volume? How many sets per muscle per week? The general recommendation is 10-20 sets per muscle per week but a lot of people should do less than that and a lot of times even 10 sets per muscle per week can be too much for some beginners.
>Have you been hitting all your workouts every week
ye, i love lifting so skipping out on workouts hasnt happened once except for when i literally cannot workout (e.g. sick, happened twice in 4 months)
> If so, what does your program look like?
4 day upper lower, picrel, slightly autistic notes
ive posted this here before and people were saying that its not a lot of volume
Assuming you are going at the intensity you said, you might be doing more volume than you can recover from. That's not obviously too much but I'd call it borderline for a beginner. Based on what you've told me that's the most likely culprit.
Don't have exercise FOMO. Do 3 sets of a single compound for each muscle group twice a week and no more. You can keep the isolations largely the same. If that works for you add volume only when necessary.
so youre saying for example on upper A, i should either cut out exercise 2 and 3 OR go at a lower intensity and not almost all out as i am on the bench press?
No I'm saying for upper A you should cut out 2 AND 3. 1 press and 1 pull compound for upper days and 1 compound for lower and maybe 2-3 isolations on each day. Keep your intensity high and focus on quality over quantity. I bet you'll be surprised with the results and you can slowly crank up the volume as your work capacity increases and you get seriously strong.
I think you’re falling into the trap of focusing on the big 3 + OHP. Powerlifting is not the only way to get big. You can be reasonably strong but not have great technique with these which limits the weight you lift/these particular lifts may not be suitable for your anthropometry, ie if you’re tall with long arms - in particular long forearms - all of these but the deadlift will be considerably harder as you have a far greater range of motion. You do have greater strength potential if you’re tall, it’s just that the initial learning curve is far steeper. If you’ve been tall and skinny/skinny fat all your life, you have to train for an extra year to catch up to most people’s starting strength and capabilities. So 1/2/3/4 may take you over 2 years to achieve rather than 1.
Try focusing on volume and other lifts (particularly isolations) for hypertrophy. Muscle size and strength are roughly correlated for beginners. If you haven’t been active before it’s likely your muscle size is letting you down on progressing
You are not out of newbie gains, you are doing something wrong. It's either your routine, diet, sleep, consistency or effort level guaranteed.
It happens if you've barely been active your whole life. I've seen people occasionally that are that bad. If you ate enough and slept enough then there's nothing you can do. Just move on to more advanced programming.
He's talking about hypertrophy programming specifically. Strength programming is different.
Is there some kind of link of resource to access Cristopher Sommer foundation courses? Back in the day they costed a bit but now it's another fucking subscription and it makes me mad.
I wanna pirate it.
purchasing cheap weights vs. new weights
what are the pros and cons? I finally got that OHIO bar, came in last night. With 2 45's I should be ok until I can get a bench.
If you have used plates available to you in Olympic style then zero downsides to getting them tbh. Weight is weight. Only problem is availability.
Is cardio day considered a rest day?
do digits actually reinforce the validity of a post? Trips of truth for example
I'm a skinnyfat beginner, doing a -300/500 cal deficit cut.
How am I supposed to progressive overload? I try to add 2.5kg to my bench but it's always too heavy, my gym doesn't have 1kg increments.
Still building muscle slowly due to noob gains but I feel kinda stuck on my weight progress. I'm also 5'6 59kg. Getting 6-7 hours of sleep.
Try something slower. Like adding sets or reps every session and then resetting and adding weight once you get to a certain point. Also have to keep in mind that a deficit will impair your ability to make gains.
I'll try to add more reps and see what happens.
I have a skinny upper body but I still have a belly, anon. I think I'm still above 20% bf that's why I don't wanna bulk.
I know what you mean but trust me the way out of this is bulking. I'm a former skinnyfriend like you and I bulked into abs, your "belly" is from lack of muscle not excess of fat. And get more sleep seriously.
No that is not a good idea. Eat a balanced diet with a variety of fruits and vegetables at a slight caloric deficit and stop doing weird things.
Oh, okay, thank you for the good advice! I will take everything you said into consideration.
I actually lost 15kg (33 lbs) 2 years ago with a meme diet and going to the gym, but that might have been the result of simply removing stuff like pizza, burgers and all fried foods from my daily meals.
I know I can upkeep what I suggested for 3 months, but you're right that if I don't do so in the future, the results might be only temporary. I will now simply try to make my diet cleaner and hope for the best.
Thank you once again for the replies!
Good luck anon, glad to hear you've made progress so far and with that mindset and approach I'm sure it'll continue, YGMI
Thank you very much!
YGMI as well, although I think you have already made it, judging by the way you treat other people.
I have some ways to go but I appreciate that, fren.
You shouldn't be trying to cut, at 59kg you are not skinnyfat, you are skinny. You only think you are "fat" because you haven't developed enough definition. You need to bulk. Find a new gym, or do DDP (look up dynamic double progression) for progression. 6-7 hours of sleep is not enough period.
Is it a good idea to only eat half a kilogram of boiled white chicken meat (1.1 lbs), seasoned with a tablespoon of red pepper, three eggs and a couple of carrots every day for like 3 months if I want to lose some weight and get leaner?
>every day for like 3 months
tbh senpai not the answer you want but generally anything you're going to not do long term is only going to give fleeting results at best, and that's if you even manage to stick to it which people very rarely do with meme diets. If you're gonna lean out then go back to how you ate before after three months then what's the point? You'll just regress to the state you're trying to escape.
A better idea is to slowly adjust your diet towards something healthy that reaches your long term goals while being something you can actually sustain long term. Introduce/remove one thing at a time, do it long enough to stick, then do another.
Sudden massive changes to diet or lifestyle rarely stick and usually fail very hard and very fast.
I'm stuck. I'm 185cm/6'1" 88kg/194lbs, been lifting for 3.5 years (minus lost covid time). I see guys no fatter than me but significantly bigger than me, especially arms (pic is with pump). I feel like with cutting/bulking I just lose and gain muscle along with that weight, never progressing past pic related. Is this my natty limit?
>is this my natty limit
there is no way that's your limit. How long/much do you typically cut and bulk for? What are your current 1RM's and routine? Are you following any sort of diet programming?
I usually cut down to 83kg/183lbs in 1.5 months. For diet I pretty much just make sure to get enough calories and at least 100g protein/day.
I've never attempted 1RM, doing PPL.
You've never attempted a 1RM and you've been lifting for almost 4 years??? Bro what have you been doing? You should check your 1RM a few times a year.
>I usually cut down to 83kg/183lbs in 1.5 months.
from what? Cutting for 6 weeks isn't very long at all. How long/much do you bulk for?
it just sounds like you didn't take this very seriously anon, so your results are lacking because of that.
Why is 1RM important for building muscle? I've been increasing the weight on my sets.
I cut/bulk back and forth between 83 and 90kg pretty much, should I be focusing on time rather than goal weight?
>Why is 1RM important for building muscle?
It's not, but it's an excellent marker for where you strength lies and where you need to improve. It's like driving a car without ever checking the engine: "is it doing okay? Who knows, I put gas in it last week"
>I cut/bulk back and forth between 83 and 90kg
I can't imagine you put on any meaningful amount of muscle if you're only going up and down 7kg over the course of 6 weeks to and from, that's probably your main issue. I'd say try to bulk for 10-15kg and then cut down, it wouldn't be tremendously longer and you'd get far more muscle out of it.
Checked but my bro you need at least 1.5x that protein. Diet is everything
I'm impressed at your trip getting ability. You aren't at the natty limit but you are at the point where you have to do everything right to make gains. You may even need to hire a coach if you're serious.
Rate my leg day
Squat , RDL, Hip thrusts (pause), Bulg split squats, curl, any calve variation
3-5 sets 8-12 reps for compound
3 sets 8-10 reps for iso
I'm on a cut from 64kg to 58kg for a fight.
Can I drink honey and lemon to bulk out the hunger or will that fuck me over?
Also this is what my macros look like right now. I'm usually on 3000 calories a day but I'm down to 1800 right now
1800 isn't a very low number for cutting, particularly at your weight. Are you doing a ton of cardio or something? And coffee is a better appetite suprresant if you absolutely need it.
too many sets and reps for compounds, there's not really any point of going beyond 10 reps, and I'd say going above 8 should only be at lighter weight. It's so easy to fuck yourself with bad form on a compound that's too heavy for you.
Yeah I'm doing a fair bit of cardio and I'm going to cut water too in the week before the fight. I'm 1 week into the cut and 2.5kg down, 3 weeks to go before the fight
On pull up days, is it a bad idea to do random pullups throughout the day after your main workout of 3 variations for 3 or 5 sets each?
You'd be better off doing daily pullups with different grips
What exactly are you trying to accomplish by doing this?
Get better/stronger at them?
I'm just working out from home unemployed. And was justing thinking of doing the between times I'm reading or playing vidya
What's the name of that Smoll girl with curly hair who lifts alot, wanted to show her to a friend but forgot her name pls help
Based and TM/531 pilled
>Never has and never will be. The shower is where you go to clean your body. The toilet is where you clean your asshole.
Why specifically, in the shower I can squat and get the full emptying of the bowels but sitting on the toilet cause the colon to curl making it hard to completely empty. If I stand on the seat and squat I risk exploding shit all over the toiler/bathroom
I'm not asking how to get rid of the evidence, I'm asking is shoving shit down my shower drain going cause issues like disease or fucked up pipes. I could, I guess, scoop the poop and toss it in the toilet.
okay you're b8ing too hard. Showed your hand.
>disease or fucked up pipes
Pipes can't catch diseases
>I could, I guess, scoop the poop and toss it in the toilet.
That is the bath method.
Not really a question but something I wanted to share. I discovered that splitting chinups between an intensity and volume session work wonders. On the first day I do 3-4 sets max effort, and on the second day I do moderate rep ranges for as many sets as required to hit a desired number of reps, say 50
Then next week in those 3-4 sets the achieved reps are usually higher. As I'm writing this I guess I do have a question. When I switch back to weighted chins, are there any risks for my joints as I try to achieve those higher rep sessions under additional load?
I'd stick with very high rep sets in your case and add load when you can exceed 20 or so reps per set. Those high rep sets protect and strengthen your joints
health and hygiene question.
is ok to shit in the shower? I've been giving myself a shower head enema once a month and was wonder if shitting down the drain is ok?
Never has and never will be. The shower is where you go to clean your body. The toilet is where you clean your asshole.
Showers are for pissing
Baths are for shitting
It's called a waffle stomp
i have a lot of trouble activating my glutes. my quads are just taking the brunt of it and even though im aware i physically can’t seem to do it. anyone have this problem and fix it?
You need more hip bend. Low bar squats or split squats are what you want
Copypasta beginner bodybuilding routine. If you want to add things like calves, neck, or abs then it's easy to just tack it on at the end of the day after the rest of the program
Seated Dumbbell OHP 4x8-12
Dumbbell Row 4x8-12
Curl of Choice 8-12
Incline Skull Crusher 8-12
Rear Delt Raises 10-15
Dumbbell Bench Press (slightly higher incline than flat) 4x8-12
Chinups 3xFailure (assisted if needed, then it's 6-10 reps per set)
Cable Lateral Raises 10-15
Curl of Choice 8-12
Cable Pushdown (single arm with the rope recommended) 8-12
Face Pulls 10-15
Bench Press 4x6-10
Leg Press 4x8-12
Cable Row 3x10-15
Dumbbell Lateral Raises 10-15
Curl of Choice 8-12
One Arm Dumbbell Overhead Extension 10-15
You won't affect your progress much at all if the goal date is that far away. Do extra cardio for the week to offset the really high calorie count from the alcohol
Thanks for the routine!
No worries dudes
What bodybuilding workout would you fellas recommend for a new lifter coming from SL5x5? The BLAB routine in the sticky seems to be meant for more experienced lifters
Trying to get toned for an event in April and trying to figuring how much i'm gonna fuck myself if I have an alcohol cheat day tomorrow and get smashes for an event this weekend.
You'll fuck yourself by however much you drink. That's the easy answer. The hard answer is "Do you actually want to sacrifice your progress for temporary pleasure?"
You're only cutting for 4 weeks? Not the wisest plan anon. Unironically I might recommend keto only because it flushes your water weight out.
Anyone have experience with bjj here? I'm headed to a gym right now, not sure if they're open but I'm gonna give them a try.
No, my brother in law does it and teaches it the whole time I've known him. He seems to love it. Good luck in sure you will too.
I'm tempted to join him but I wear glasses so I'm worried I'm going to break them or somethinf
>I'm tempted to join him but I wear glasses so I'm worried I'm going to break them or somethinf
contacts? ask your broinlaw what they do for other guys in your situation
Charles Oliveria, a bjj standout & former champ in the UFC, has such shitty eyesight he's practically fighting blind
Hey man thanks for the reply just went to my first class and it was really worth it despite the snow storm.
Definitely would recommend.
Anyone had biceps tendonitis before?
How fucked was your life? Did you ever recover?
Easiest tendonitis to treat. Heavy eccentric dumbbell curls 3x per week. Use two hands and cheat the weight up. Lower it over 5 seconds with one hand. You'll be good in a few weeks. I have shitty elbows and I've had to use that method more than once for both my biceps and triceps
Hit 0.35g per pound of body weight per day minimum. Anything above that is just for filling out your calories
Networking x failure
Tons of hustles until one can become a business or land you a good job x AMRAP
All else fails then trade school or military 1x1
Optional if American: use military for college and avoid being an infantryman by any means while getting your college degree 1x1
Just tell them you want to build muscle. Diet is the easy part for losing fat. Eat fewer calories and eat mostly healthy. Get in enough protein and fat. He'll give you a basic program to build muscle and teach you how to perform the exercises properly. EZPZ
I realize I perhaps shouldn't be asking this but what is a good long term goal? Or would building muscle be a long term goal? I don't really care too much but feel like I need to be more prepared so I can develop a plan.
>I realize I perhaps shouldn't be asking this
>thread is QTDDTOT
This is 100% the place to ask things like that dude.
A good long term goal would be to increase certain measurements while others go down. Increase the measurements on your arms, legs, chest and shoulders while decreasing the inches on your waist. For an average man you can put on about 4 inches on your arms, 8 on your legs, 10 on your chest, and 6 inches to you shoulder measurements at the very most at the same amount of body fat. Your first goal is to reach 1/4 of those increases. Waist measurement is more reflective of your current body fat percentage. Take monthly progress photos to see if there's any muscles you want to emphasize more and to make sure you're not losing or gaining too fast.
Ah thank you. Looks like I was overthinking again. Gotta work on confidence too.
>Easiest tendonitis to treat. Heavy eccentric dumbbell curls 3x per week.
Do you know anything similarly useful about patellar tendonitis, friend?
Why am I always so exhausted and sleepy after doing 1-2 exercises? I'm noticing that after my bench or deadlift I'm just suddenly wanting to go to sleep as if I didn't just get 8 hours. Is it a pre-workout thing like I'm crashing too fast? How do I prevent this?
Iron consumption? It hits me too.
What kind of pre do you take and how much? Are you winded and breathing really hard, or just generally lethargic?
Some generic Ryse preworkout with not that much caffeine. I'm getting the pump I need but this lethargy cuts down my gym time and gains.
I take vitamins and eat a hell of a lot of meat, unless I'm getting TOO much iron to the point it's toxic.. which I doubt.
Allergies? Hayfever? Do you have asthma?
Have you ever devoted time to breathmaxing during your workouts?
which ryse pwo? They vary in caffeine content by a lot. If you want a pump without the dropoff of caffeine invest in some bulk l-citruline.
I started counting macros this week. I'm trying to lose weight. Met my protein and carb requirements but I'm halfway from meeting my fat intake. An avocado would cover it but do I need to meet my fat macro all the time?
>When I was a povertyfag
Lifts for not being a povertyfag?
Interested in working with a personal trainer at my uni but can't think of specific fitness goals. I'm skinny fat so weight loss isn't the correct term. I just want to a better body and don't know enough to say more or I'm overthinking things.
WHAT ARE SOME LIFTS FOR THIS FEEL??? I SENT A HEADSHOT TO SOMEONE I WAS TALKING TO AND THEY STOPPED TALKING ALMOST AN HOUR AGO AFTER TALKING TO ME FOR HOURS ON END GODDAMN IT
>bus driver taps the sign
any issues with this routine or anything im missing?:
M: bench squat OHP 5x5
W: barbell-rows deadlift 5x5 curls 5x8
F: skullcrushers calf-raises 5x8 planks 3xF
20m cardio after lifting or 40m on rest days
Your triceps would grow a lot and you'd get stronger. If you're trying to get bigger muscles then it's not a great program
Nah. My rest periods would be like 7 minutes and there's coombait all over this place
Taper off of it. The withdrawals are unpleasant and the less and less you rely on it the better you'll feel
>If you're trying to get bigger muscles then it's not a great program
>5x5 based program
>once per week for each lift
Combined these won't do much for muscle size. The only two on there that would grow decently are your quads and triceps because they're getting hit twice per week each with enough weekly volume to grow
i did SS ages ago and was trying to get back into it again, i am also lifting at home so all i have is a bench
i agree the friday one seems a bit weak though but i duno what to do there, i dont really want to do the ABA BAB shit because its annoying to remember, thought triceps and calves could be neglected with those lifts so i just picked some isolations
what areas are missing?
>i am also lifting at home so all i have is a bench
you're really limited with what you can do with just a bench. Can you get a cheap rack?
eh potentially, i didnt think it was that big a deal though, seems like theres alternates for everything e.g. dumbell front squats
it has a rack thing for the bar but its not high enough for squats, works fine bro ive already been doing it
>seems like theres alternates for everything e.g. dumbell front squats
These are barbell squats at like 10%. Even with the heaviest practical dumbbells there are, it's still lighter than a standard bar with 2pl8 loaded up. If it's all you can do that's better than nothing, but actual barbell squats are going to blow dumbbell squats out of the water.
>it has a rack thing for the bar but its not high enough for squats works fine bro ive already been doing it
[snap cities awakens]
not like i could squat 2pl8 anyway so its fine for now
all I'm saying is the limit isn't that far away, most people will be able to squat 2pl8 within a year with proper programming. You should plan on getting a proper rack at some point.
will do cheers
what areas do you think are missing/neglected though?
shoulders for one. All you have for them is OHP. Your lats also only have one exercise. Calves are technically covered, but they could take more hits, same with bi's and tri's.
But at the same time, this is pretty clearly a beginner routine so there's no real point in adding a ton of accessories if you don't have much strength to begin with.
thanks, maybe i'll add lat raises or shrugs to fridays
>this is pretty clearly a beginner routine so there's no real point in adding a ton of accessories if you don't have much strength to begin with.
also no point in trying to reinvent the wheel. do the newbie programs as intended and build strength and experience. substitute the exercises to something similar if you are lacking in equipment, but if you want to be a home gym masterrace, you need to invest in yourself and get the equipment you need.
>do the newbie programs as intended and build strength and experience
i did SS before and didnt like it, i just picked something I thought would like while trying not to miss any important lifts, i really dont like the ABA BAB ones because its annoying to remember and just want a 3 day split
>just want a 3 day split
thanks bro ill take a look
>alternates for everything
Clean the weight and do front squats
barbell hack squats
>all i have is a bench
bro how do you plan to bench and squat with only the bench?
it's very slapped together, monday is all compounds while friday is all isolations and accessories, one of which is just a bodyweight exercise you could do at home. Seems like a waste of time. I'm guessing you're new to lifting, so I'd suggest SL 5x5 to start if you're intent on doing 5x5.
not him, but your routine is very unbalanced. You have 5 upper body/arm exercises and only 3 leg exercises. It's missing a lot of areas and stacking all your compounds together will probably lead to worse performance on every single one of them. The cardio is fine, but I usually measure by distance-ran and not time.
nope, way too much nsfw shit on IST and i'm not about to reveal my power level in public.
like the other anon said, taper off. I don't have any desire to give caffeine up (love morning coffee), but I used to drink 4-5 cups a day for my cup and appetite suppressant. All you've gotta do is reduce it by 1 source every week, so if you're drinking 3 cups/sodas/whatever, drink 2. Then 2 weeks later drink 1. and so on. Rushing into it is gonna cause some awful headaches.
do you guys browse IST in between sets?
currently doing squats
No, I would end up taking too long of rests
for people who have successfully quit caffeine, what were your strategies?
Replaced it with amphetamines
Simply cutting down slowly and comfily.
>realised I needed 5 cups of coffcoff to function normally
>this won't do!
>cut it down to 4,5, then 4, then 3,5, then 3, then had a weekend where I suffered through drinking no coffee at all
>nowadays drink 1-2 cups of coffee on workdays and only at most 1 cuppas coffcoff (because it tastes good) on weekends
>if I ever feel like I'm getting addicted again, simply cut it down 1 cup lower per day and detox during the weekend for a day or two
Cuppa coffcoff should be a comfy highlight of the day, not a necessary injection to function like a normal human being. I wish normies understood this and cut down their consoomption by like 80%.
What are some reasons why my right pectoral isn't developing at the same rate as my left? I'm right handed. My chest exercise is almost exclusively push ups.
Your left side is doing more work. Start doing them on rings or start working on your 1 arm pushups
Would that be because my right arm is stronger thus leaving my right pec with less weight to deal with than the left or is my form just not balanced enough?
Wouldn't know without seeing your form
How do you handle injuries like muscle strains and tendonitis?
Do you rest? or work through the pain?
REST DUMBASS. Pushing through the pain is some dumb "manly" crap. Pain means bad form or injury, and pushing through that can make a minor injury into a major one.
What if I only did curl variations that biased the long head of the bicep? What about if I only did ones that biased the long head of the tricep? The teardrop of the quad?
Is there anyway I can verify if I have wide hips or if I just don't have a developed enough upper body? I'm thinking there must be a calculator somewhere that says at X height for a V taper you need Y inch hips/waist? I feel like a fridge and need some hope
I'm experiencing a new kind of pain and I'm hoping someone can help me figure out what's causing it. Today I finished my squats, then went into yates rows. During the last few sets I noticed that when I hinged my hips, there's a grinding type of pain in my left hip. It only seems to happen when I hinge my hips. I don't want to snap my shit up, can someone help? Please and thanks.
The pain you are describing could be caused by a variety of factors, including injury, strain, or a condition such as hip osteoarthritis.
I’m currently on a cut 180>150. My sister gave me a box of dates; is there any useful ways for me to use them?
dates makes you shit
>I’m currently on a cut 180>150. My sister gave me a box of dates; is there any useful ways for me to use them?
Yes, dates are a nutritious and versatile food that can be incorporated into your diet in a number of ways. Here are a few suggestions:
1. As a snack: Eat a few dates as a snack to help curb hunger and provide energy.
2. In smoothies: Blend dates with almond milk, banana, and your favorite Hispanices to make a sweet and satisfying smoothie.
3. In baking: Use dates as a natural sweetener in baking recipes such as muffins, bread, and cakes.
4. In energy bars: Mix dates with nuts, seeds, and dried fruit to make homemade energy bars.
5. In oatmeal: Add chopped dates to oatmeal for a sweet and creamy breakfast.
6. In salads: Toss chopped dates into a salad for a touch of natural sweetness.
Remember, dates are high in sugar and calories, so it's important to consume them in moderation as part of a balanced diet.
When you're not cutting try wrapping some in bacon and put them in the oven. Heavenly snack.
good stuff, i sometimes make energy bars with oats peanutbutter milk proteinpowder cocoapowder and some chopped dates and nuts
how am i supposed to build muscle if, say, putting on 20 pounds gets me to my max weight i.e. looking sorta fat but the amount of muscle i build during said gaining phase is not a lot compared to fat
is that why people cycle cutting bulking throughout basically their whole life?
Gaining muscle while also putting on fat is a common phenomenon known as "dirty bulking." To achieve a more muscular appearance, it is often necessary to first gain weight and then lose the excess fat through a process called "cutting." This process of alternating between bulking and cutting cycles can help to build muscle and improve body composition over time. However, it's important to keep in mind that everyone's body is different and some individuals may find that they can build muscle more efficiently without putting on as much fat. It's a good idea to work with a qualified fitness professional to develop a personalized nutrition and training plan to help you achieve your goals.
Building muscle without adding bulk, also known as lean bulking, is a slower process but is achievable. The key is to focus on progressive resistance training, adequate protein intake, and monitoring calorie intake to avoid significant fat gain. It's also important to give the body adequate recovery time between workouts and to engage in regular physical activity that elevates the heart rate. To see progress, it's best to focus on gradual, sustainable progress rather than trying to add large amounts of muscle in a short period of time.
>Gaining muscle while also putting on fat is a common phenomenon known as "dirty bulking."
No? It happens, no matter how little you bulk
Body recomposition is a process of simultaneously losing body fat and building muscle mass, resulting in a change in body composition. This can be achieved through a combination of proper diet and exercise, specifically resistance training and cardiovascular exercise, to build muscle and increase metabolism. Individual results will vary, but body recomposition is considered a slow process that requires patience and consistent effort over a period of time.
I do this and I focus on strength gains. Works wonders for me. Tho I will start slight cut towards summer since my bf is at 18% and I'd rather like it closer to 15%.
based effort poster
I don't bulk or cut. I eat around 3.5k calories a day but I eat clean as fuck. I'm 13-15%bf and I gain muscle very easily without ever having to worry about fat. Basically what
said, Lean Bulking. It's all about your diet
It is 100% possible to gain muscle without gaining fat and having to cut it later, you just don't know what you're doing so you go the retard-proof bulk/cut method
>around 3.5k calories a day
How tall are you that is a huge amount of calories
5'11. I also fast for 18-20 hours a day so I eat everything in a very small eating window. The only carbs I get are from vegetables and a 220g bowl of porridge a day. 180g of protein.
No shot you're not getting even a bit fat with that amount of calories anon
I never exceed 15% body fat, anon. Look into insulin resistance if you're specifcally concerned about body fat storage.
The exact amount is probably about 3.3k actually, but I round everything down so I do tend to regularly exceed it
Can lifting and fat loss be my answer for eternal virginity? I just want to be loved anons.
soon 24, first year of uni cuz failed to launch.
Been going to the gym for 3 months now. And overall feel like I progressed a lot in the past year in all areas of my life
Ever since I started lifting I stopped obsessing over pussy. I need to first be happy with my body because I don't want to be that ugly fag trying to get lucy by girls out of his leage. Doesn't help im 164cm.
But now I started doubting that anything will change.
Physical activity, such as weightlifting, can have numerous benefits for one's health and overall well-being, but it is not a guaranteed solution for personal relationships or sexual experiences. It is important to focus on self-care and address any underlying emotional or psychological issues that may impact your ability to form and maintain relationships. Consulting with a mental health professional may be beneficial in addressing these concerns.
Building personal relationships and having sexual experiences is a complex issue and there is no single solution that will work for everyone. It is important to focus on self-improvement, self-care, and finding activities that bring happiness and fulfillment. Building a strong social network and seeking out supportive relationships can also help. It is also important to seek help from mental health professionals if needed, as mental health and personal relationships are closely intertwined. Additionally, seeking out education and resources, such as workshops and support groups, can also be beneficial in navigating relationships and sexual experiences.
those are some new copy pastas steaming hot
buy a hooker
Does the "best before" on zinc supplements have any meaning? Found a bottle that says consume it before 10/2020
i used to down 15+ shots without a problem
now i puke after 2 bears
am i dying?
youre getting old
if i use alternating grip on regular DL, do i also use it on RDLs?