I see one for fat loss, but not a general.
I will start us off.
I squat twice a week. If I take one of those days to do a leg press instead, will my squat go down or up? Will it make a difference? I feel like I am missing out on gains cause I can lift more weight with leg press
What is the limit of strength on calistenetics and anavar as a trans woman (male)
ask /fraud/
compounds will always be harder than isolations since you'll have more joints struggling with stabilization. leg press is a great quad exercise but it shouldn't replace your squat entirely. I do them after squats or deads.
Ditto, leg press show be your accessory. Try 3x6 to finish off your legs post-squat/DL.
Hack squat is better than leg press though. And make sure you use the pussy/ass machine to stabilize your legs while you lift.
Leg press is a compound, not an isolation, retard.
Yeah it's TECHNICALLY a compound but it doesn't really hit stabilizers so I don't count it as one.
>so I don't count it as one
that's not how definitions work
>You see, tomatoes are TECHNICALLY fruit, so you should eat them along with your apples
>They're definitively a fruit, so you must eat them the same way you eat most fruit
shut up cunt
>why TECHNICALLY you've never had sex, you're still a gay
Tomatoes are technically both a vegetable and a fruit depending on which definition of each of those words you are using, so you are still wrong and you are still retarded. Go fuck yourself.
Why tf would you do this.
You can just not take test blockers and make more gains
Also, every bit of muscle you have will show your male skeleton for what it is.
If you want to lift, you aren't trans
If you play video games, you aren't trans
If you want to get fucked in the ass, you aren't trans (you're just gay)
If you don't like conflict, you aren't trans(you're just normal)
If you like anime, you aren't trans (weeb)
If you want to fuck women, you aren't trans (you're normal)
>muscles give out before I feel a pump
>don't feel anything next day
what the fuck does this mean
do I just have to increase weight?
You know you can get a pump without exhausting your muscles, right? Low weight high reps.
>don't feel anything next day
soreness is not a good indicator for progress.
if your goal is hypertrophy you should be going for sets of 8 instead of 6. If that means lowering the weight, then lower the weight.
your very first workouts are going to be exhausting, your body isn't used to using muscles like that or keeping heart rate higher. You're probably going to be really sore the next few days. It's normal. The more you do it, the less often you'll be sore. Eventually it goes away more or less completely.
You could try a belt, but working on stabilizers isn't a bad idea. I'm doing the same thing with split squats and they're murdering me.
You both said to do split squats so maybe that's the answer. I have stopped squatting for now and am doing front squats instead and have been doing some band work to strengthen my glute med which I'm hoping will help.
Are you suggesting Bulgarian split squats or is there a better variation?
Could be a recovery issue? Are you staying hydrated with electrolytes?
Drink more water, eat more carbs prior to your workout and use weights that you can control not the other way around.
Use preworkouts or any source of caffeine, might help.
Eat more, lift heavier
If you have your balls, you have similar limits as a man.
Repostan
Bros, I'm about to do OHP in a few minutes. My working weight is 145lbs for 3x6. I plan on increasing my load today, but the question is. If my goal is hypertophy should I go for 150 3x6 or keep 145 3x8? I can do 150 for 6 but I don't think I can do 145 for 8...
Just add a set
Everyone is afraid to do the one thing that guarantees gains (more heavy sets)
For big biceps, you need good form heavy weight
I slowly, controlledly hammer curl (straight out, not crossbody bs) 60s or 65s for 5-8reps depending on the day
My biceps we're biggest when I was doing 7 sets of 5
Are dropsets junk volume? For example, after a working set of 15lbs 3x10 bicep curls, would adding additional sets to failure from lower weights be beneficial at all?
Also, besides lateral raises, are there any other recommended shoulder isolations, especially to help with OHP?
>For example, after a working set of 15lbs 3x10 bicep curls
>15lbs
isn't that like almost nothing? I do double that and my arms are fucking TINY
If you didn't make a typo I think you're at the point where you shouldn't really be worried about shit like supersets or dropsets
Not a typo, just in the beginning of my journey
yeah then just take it casual, keep lifting, focus on form & don't try to advance weights too frequently. Don't worry too much about any of the "goofy" stuff when starting out
>15 lbs
3x10
ISOLATION IS ALWAYS 4x12-15 U DUMMY
I just did my first strength workout ever (before only ultra long distance / marathon running and cycling)
only body weight and 2 4kg dumbbells
followed a 45min fullbody youtube workout
but after half an hour I felt like passing out
this was about 5 min ago
I can barely move, every part of my body feels like pudding and I still feel like I will pass out any moment
Is this normal? Like does it go away and should I just continue the workout
Sounds like a great way to get rhabdomyolysis. Drink lots of watervand rest for 1 week, if your urine is brown go to the emergency room.
ok now you scared the fuck out of me
wikipedia says 22% mortality if kidney fails
i'm scared to go to the toilet
how the fuck am I then supposed to start working out
with just the 2kg dumbbell handles? with 4kg I could do 3x8
youtube guy said in his title beginner workout
Go piss, retard. If you catch it early it's not as lethal.
>believing social media influencers
Do 1/4 of whatever anyone recommends you, including us if you're unfamiliar with it. Next workout do 1/2 if that works. Then 3/4, then full.
I've hit 1/3/4 on OHP, B and DL but every time I get into heavier squats my hips start hurting and I stall. i think I get hip bursitis. What am I doing wrong? I'm guessing it's a form thing. Would strengthening my stabilizers help?
Don’t do heavy squats until this is fixed. Work on your form or just do an alternative like split squats which actually help unfuck your hip. No one really cares about 1/2/3/4 unless you’re talking to austists (online and irl)
Sounds like you don't know how to activate your glutes
Turn your toes outward so your glutes actually take all the load
T.lmao4pl8 skwatter
I think you're right about not activating the glutes. Any other tips to activate them? I've been doing some lateral leg band stuff and hip thrusts to try and strengthen my glute med
1. Don't try to think about muscles in sections. It's a waste of everyone's time
2. You need to make sure your inner thigh (adductors) are loose. When you have too tight of adductors, your knees cave in and put all kinds of weird stress on your hip flexors
3. Lifting shoes. They lift your heel, this does a few things, the most important is a bit of glute tightness at the top so it's easier to start with good form
They also give better arch support supporting proper knee travel
The other biggie is that they allow your knees to safely track further forward which allows your ass to drop further (due to being more vertical) more naturally which is where the glute activation is maximized
4. Train your abductors (outer thigh) if your knees cave in. They'll help keep your knees pulled out and in the proper channel of movement. NEVER TRAIN ADDUCTORS
5. Your core tautness is most important
Usually people will hyperextend their back or not go low enough to get a full movement. Tuck your fucking chin so your posterior chain can stay max taut, make sure your hips are rolled forward to neutral and activate your glutes starting from the top of the movement AND DO NOT release this tension until you're done
T. 4pl8 skwatter
>never train adductors
Why not? Doesn’t this contradict your 2nd point?
Never train your inner thighs
That's where back pain and caving knees come from. Most people have over tight adductors to begin with.
Train the outer thigh to aid form
Stretch your inner thighs often, train your outer thighs if you need to
Weirdly named thread but I'm gonna post my question anyways.
What am I doing wrong if I don't end up feeling any chest during regular bench pressing? I have full range of motion and do a solid 6-8 reps with the heaviest weight so far (75kg). I push the bar as far as it will go and fully extend arms, then slowly lower it down to chest level.
After heavy benching it's my lats and biceps that end up feeling most sore.
>Weirdly named thread
it stands for Questions That Don't Deserve Their Own Thread. OP forgot to write that out.
>What am I doing wrong if I don't end up feeling any chest during regular bench pressing?
to me that sounds like your grip isn't wide enough, particularly your lats and biceps feeling the brunt of it.
>to me that sounds like your grip isn't wide enough
could be. I have really long hands despite being a manlet, and usually have to stack the bar to the highest position on the BP rack.
I have far less trouble with narrow (shoulder-width) bench presses.
Thanks, anon.
Bench doesn't really work your chest all that much. If you want to work it more, use a more narrow grip. If you want to get better chest gains and still cant feel it no matter what, add in a chest isolation. Cable crossovers or a pec deck are the best options if you have them available. If not, you can do chest flys, but they really suck too
>If you want to work it more, use a more narrow grip.
that's the funny thing - the narrower the grip, the least chest activation I feel. It all goes to the lats & triceps for me.
>chest isolation
>Cable crossovers
I do them after benching and I really feel the chest working. sucks that I can't do more since the hands are so exhausted after the bench oress
bench is super hard to isolate chest because triceps are easy to engage over chest. I would recommend doing cables as an accessory so you can feel that tightness in your chest. that feeling should carry over to bench. focus on moving your arm above the elbow inward. in front of you. get those triceps uninvolved. also nobody likes to hear this but lower your weight cause most people lift bench with their triceps in order to lift what they consider normal
>focus on moving your arm above the elbow inward
can you provide visual evidence. I'm having a difficult time picturing your description
>flies make my shoulders pop & crack like crazy
>press hits my triceps rather than chest
how the fuck am I supposed to do chest at home FUCK
you need to do some face pulls to get some muscle mass on the opposite side of your body to prevent those cracks. press is actually better for chest cause you can move your elbow back further, which is better range of motion for your pecs.
>face pulls
bro what part of at home do you not get
If you're talking about flies, I was using 2kg weights and it was still cracking, idk what the fuck is up with that shit but I imagine it's not good so I'm afraid to load up
get into a good position and arch your back more. pull your shoulders tight back and then try again. should isolate the muscle more as well as preventing the cracks
>face pulls at home
bands or rings moron
aint got neither homeboi
so kinda like dumbbell rows but pull up towards face?
Guess I'll try it, works on a flat bench or should I just do them standing?
>aint got neither
step up your game little brotege
the fuck are rings anyway
also aren't bands a fucking pain and a half to work with and get a somewhat consistent workout cross different weights?
I don't want to have to buy like 20 different bands
probably don't do 45 min sessions?
You can improve with just 5-10 min a day, don't overwork yourself
>the fuck are rings anyway
bro.. gymnastic rings
>bands a pain
not for me they haven't. I have ones with 15, 30, 50, 65, 100, and my most used ones are the 50, 65. I use them for a variety of warmups/mobility, leg curl/ext, tricep pulldown, bicep curl, RNT training, reverse hypers, banded KB swings. obviously you can use them for more, but I typically have the equipment for those exercises
>bro.. gymnastic rings
people have those in their home gym? wtf
I'd be afraid of smashing my head through the ceiling
>not for me they haven't.
Do you use them for shit like cable alternatives too, or do you also have that shit in your home gym?
>I don't have a bench or space to put even if I bought one, would lying on the floor be better than my bed like for example chest exercises?
yes, just do them on the floor. Some people even prefer floor exercises over bench (especially for flies) because it's safer and you don't lose that much RoM.
Cheers anon I had zero options I knew of other than push ups for my chest, now I can do a whole library of chest stuff at the floor without feeling bad at the back of my head if I'm doing stuff at 60% efficiency or something.
>people have those in their home gym?
I'd say they are pretty common. Even if poor, you can hang them from a tree or take them to the park. I hang mine from my pullup bar. If I had higher ceiling/more space, I'd hang them from the ceiling.
>Do you use them for shit like cable alternatives too, or do you also have that shit in your home gym?
I don't have cables yet, that's why I bought the bands. I use a BB, DB, KB for almost everything, and then use bands, rings, even sandbags to fill in the gaps
>>face pulls
>bro what part of at home do you not get
Lean your fat ass over so that you are horizontal to the floor and get some really light weights and do fucking face pulls. It's the same thing as cables
lower that weight and feel that pinch in your chest. its a squeeze not a push
Pack your shoulders and press in different angles
>Pack your shoulders
I try my hardest anon
>and press in different angles
how so? Keep in mind I'm doing dumbbells, not barbell. Thought I was supposed to press from middle of chest to above eyes
>Thought I was supposed to press from middle of chest to above eyes
Oh jesus christ NO anon! The whole "above your eyes" thing is advice for people to line themselves below the bar on a bench, you shouldn't be pressing to eye-level, jesus fuck my shoulders hurt just thinking about it.
Your press should be slightly diagonal but only slightly, from mid-chest to upper chest.
feels bad man
narrower grip is gonna rely on triceps more imo
>Bench doesn't really work your chest all that much.
It does though
>If you want to work it more, use a more narrow grip
The opposite actually, the pecs brings your upper arm towards your chest so if you already started with your upper arms closer to your chest (narrow grip) then you basically limited the ROM of your pecs and now your triceps have to compensate for it.
Do you feel tension on your pecs during reps? If not review your form. It's supposed to feel like your pecs are being stretched out like with dumbbel flyes. I dont get doms in my pec but they feel sensitive if I poke them the next day
Arms flaring out too wide for the chest to receive anything.
Are you guys really warming up as much as you say you are? I've been googling this and most people say they do like 5-10 warmup sets, but I don't see anyone doing that many in the gym, so most of you must be lying. I'm at 225 bench, and I can easily lift that for 3 sets of 5 with only 12 reps of the bar and 3 reps at 135. I don't even feel close to injuring myself, and I'm 38 years old.
So what's the actual deal with warmup sets? I mean, if you're benching 405 it makes sense, but for 225, you can just do it raw easily.
Personally I only do like 2-3 warm up sets unless I'm going for a mock meet. Then I'll do 6-7 warm up sets.
t. 520/410/550
I do a set with just the bar to get the blood flowing, then 1 set each of 50%, 75%, and 90% working weight.
how important is it to go for 50%, 75%, 90% etc?
I'm a novice lifter and when bench pressing, I usually do bar x 15, 0.75pl8s, 1 pl8, then 1.25pl8. Only did BPs for 2 months now so I haven't reached my "max" so far.
I do it because I've gotten strong enough to the point where hitting my working weight without warmup could cause injury, just because you need to get back into the feel of things and your muscles not being tensed/warmed up.
nice work. How long have you been bench pressing and what weight is the max one you could do 6-8 clean reps with?
I started around 2.5 months ago because some based boomer offered to spot me. At first I struggled with .75 pl8s but now I can do 1 pl8 x8 clean, if well-fend and well-rested.
it's worth mentioning my bench press sucks and always has. I can do 2pl8 for a few reps but never for sets. My chest has always been my weakest muscle and I think my body's just fucked. I actually just dropped it for dumbbell bench because I feel the rom better. That's entirely personal reasoning though.
How much are you benching? I do the bar and then ~50% and I feel good. 75% and 90% always makes my working sets weaker and I notice no benefits in terms of injury prevention or whatever. I think the recommended warmups for other lifts make more sense, but I definitely don't as much as people recommend. With bench, specifically, though, I notice that the more warmups I do the weaker I am during my working sets. Doing two sets of the chest fly machine at low weight and high reps is the best warmup, I have found.
It really depends
If it's a cold morning (I lift before work), I might do 5 warmup sets
If it's warm out and I'm lifting a bit later, I'll do maybe one warmup set
Just make sure you aren't going to injure yourself
Does anyone know if there is a correlation between dip strength and bench strength? Is there some kind of ratio?
https://strengthlevel.com/strength-standards/dips-vs-bench-press
They're both almost entirely tricep sooooo yes but no. Depends on the person.
I can dip 315 total pounds for 5 and can also bench that much
How much effort should you put into a set? Does it change for strength, size or endurance?
If I do 3x6 should I comfortably be able to do 6 on the first set and nearly fail the 6th rep on the last set?
Or should I almost fail the 6th rep on the first set?
Thank you
depends on if you do compounds or isolations
i would shoot for at least 8 reps per set. if you insist on doing 6, you will make better strength gains doing 5 sets
you should definitely struggle doing your last set no matter what. definitely a sign that you need to lift heavier
the pecs bring the upper arm inward, so when you bench you should be squeezing your arm in front of you, not pushing directly up
its hard to visualize. try squeezing your arms inward when you bench (of course without engaging the shoulders) with light weight and you will definitely feel how its supposed to go
>so when you bench you should be squeezing your arm in front of you, not pushing directly up
for me that's the same movement. I need to see it performed in order to be able to differentiate the "squeezing" and "pushing" motion.
>try squeezing your arms inward with light weight
this is exavtly what I've been doing with both light and heavy weights. Maybe the difference is more perceived than seen?
look up bar path. having the right motion will really help you activate thr right muscles. Alan Thrall has a great video on it called "Bench Press Plateau / Common Mistake"
it is a pretty perceived difference. visually there is not a lot there to differentiate
almost 2 plates for 1rm. im six foot and have decent ass. them hip thrust thingies really helped getting more mass
>Alan Thrall has a great video on it called "Bench Press Plateau / Common Mistake"
It's a good video but I wish he didn't stretch out 60 seconds of information into a 15 minute content piece. Thank you for the info so far. Will try your advice out next time I bench.
>15 minute content piece
need the garden gnometube advertisement money
>Hyperextension get increasingly more annoying as you get bigger weights
>tried good morning with barbell and felt like a retard
Is deadlifting enough for lower back? Do I really need anything else. If so what do you guys do for your lower back?
i do goodmornings with dumbells on a bench. i cant do deadlift cause my femurs are super long and it hurts my knees. maybe try dumbells? just make sure to keep that upper back tight
Good mornings suck with a barbell. Using the SSB for it is so much better. You can do RDLs though, they're a similar movement pattern.
agreed rdl or modified rdl with dumbells are great and imo also best hamstring exercise
How much does a 6ft male need to squat for a 1 rep max to finally have a good looking ass? I've put on a ton of muscle and it hasn't translated to a visible difference at all yet. I have hank hill ass and have had one forever and I'm sick of the shit
>I have hank hill ass
you better post that shit, bitch. since you care about how your ass looks, why not share it with everyone here?
>asking a dude to post their ass
fuck off fag
>dude complains about having no ass
>doesn't even show said ass
you're worse than the tiktok hoes that complain about being sexualized after posting lustful videos of themselves
fuck off fag
>fuck off fag
listen man If you're really afraid of posting your hank hill ass, just say so. Besides, why would you ever want to have a bigger ass as a man? What you should strive for is definition.
>male needs to have a good looking ass
fuck off fag
way to make it obvious a woman has never mired your ass anon
og ass-building anon: 1.5x BW and up and the bi girls (closeted and not) will be all over you
Anyone every have trouble with taking ZMA at night and sleeping? Was laying trying to fall asleep but felt like body and mine were going 100 miles an hour.
I know this has nothing to do with fitness but how often do you think about the movements you make in daily life? For example trying to dodge furniture as efficiently as possible while walking around your place, or trying to open the bathroom door and turn on the light in as fluid of a movement as possible (preferably one movement)? Or just doing efficient/fluid movements and being satisfied at them after the fact? Is it normal or is it just autism on my part? Too specific of a thing to come up in conversations irl
That's a very normal thing for any male with any amount of kinesthetic sense to think about. More people do that than would like to admit, but it's just natural, especially if you are doing a lot of physical movement/activity on a regular basis. The more you are doing something or are surrounded by something, the more it will pervade your subconscious, making you think about that particular thing at a deeper level constantly as a sort of problem solving mechanism. This applies to literally everything, not just physical pursuits.
Thanks, that’s good. Thought maybe it was kinda weird/retarded to think so mechanically about normal movements, especially since most of the friends I have move in a way that makes it seem like they don’t think about such things. I have a background in a sport where footwork is very important, so I guess that’s where part of it comes from. Noticed similar movements from a friend who did boxing, which also has a lot of footwork
I take this to the extreme and it makes people very uncomfortable.
>been cutting for about a month at 1200-1700kcal
>dropped from about 185lb to 178lb today
I know I can lose weight and I find it easy so far, but around when should I start to see the results? My progress pics don't seem to reveal much difference
People will awkwardly complement you that you’re leaning up and you’re making face gains at around 15 lbs.
t. Guy who complements people that they’re leaning up and making face gains & then they reply “thanks man, 15 lbs down 20 more to go”.
It's hardest to see little improvements on yourself, particularly through weight loss. It'll take 10+ lbs lost before you really start seeing the differences, and you'll probably get way more comments from others.
I just started working out recently and now when I lay down on the ground my back muscles touch the floor instead of my spine. I don’t have a question I just wanted to share.
I am still progressing in 1/2/3/4 regularly but since Ive started to get 9 hours of sleep a day and (on average) 250 calories above maintenance I feel little to no soreness. It’s been about 2.5 months like this. Is this normal? I’m making serious consistent strength gains, Should I train harder and increase the volume? Should I start doing supersets and callisthenics at the end of my workouts to reach complete failure of all muscles?
(No offence but do not give advise unless you can bench 200+lbs)
DOMS means nothing for progress. Usually means new stimulus over anything else.
What the other anon said. You've adapted to the stimulus. 2-3 months is the amount of time I usually find the doms go away if I'm starting again from a break
>I feel little to no soreness
soreness and muscle damage is an unfortunate byproduct of having done exercise, rather than the goal. Inroading is a negative factor that must be overcome before maximum growth can be acheived. Soreness is an indicator of damage. Essentially what you're asking is, "I'm not hurting myself while training. Is this okay?" Not only is it okay, it is preferable.
>It’s been about 2.5 months like this. Is this normal? I’m making serious consistent strength gains
Yes, this is normal. People adapt to training such that it doesn't cause as much damage to them as it used to, but that simply means that more of the bodily resources can be applied to growth rather than repair of what has been damaged.
>Should I start doing supersets and callisthenics at the end of my workouts to reach complete failure of all muscles?
If you are consistently making gains doing what you are doing right now then it would make no sense to continue to add more. Also, more does not equal better.
Is my test and other levels okay for 27 year old male? 110 lb. 5 foot 7.
That’s normal, your on the upper end.
I'm around 8 pounds overweight, I already have some muscle but yeah it's mostly fat. I'm eating between 1100 and 1400 calories per day (I'm short af), hitting the gym 4/5 times per week (I lift for about an hour (rests between exercises included), 20/30 minutes of cardio) and I walk between 5 to 12 km per day, how long till I see results?
well do the math. How big is your deficit including exercise? Multiply that by 7 and you have how many calories you burn in a week. Divide that by 3500 and you have lbs per week.
Anons who have torn a rotator cuff, did you know instantly that something was wrong? I'm going to physical therapy for excessive muscle fatigue when holding my arms above my head and near constant soreness in my upper back. PT says its just underdeveloped muscles plus poor posture and not a tear, and I cant get an MRI until mid march because i have to do PT and show no improvements to qualify.
I fear for the worse and wanna know if anyone who has torn a rotator cuff had similar symptoms.
My big toe has been numb when I walk for 2 months. Resting immediately relieves it and walking immediately brings it back. I cut back on walking by like 90% and I still get it. My shoes aren't tight. Any ideas? Also it sometimes looks a little red, it's barely noticeable but certainly there if you look closely, it's almost like it's inflamed.
Go
To
A
Doctor
My guess, critical limb ischemia but I only have 2 years dental school and you need to see a physical therapist or doctor.
Just started my journey and I can’t lift the barbell for a squat; feel like I’m gonna collapse. I assume it’s 45lbs but can’t tell since there’s no numbers on it; there’s tons of other barbells for diff uses and the only one that looks slightly less is a thinner one I assume is 35lbs and just as long but that was placed in a holder as if it’s a sword in a rock; so my arms were too weak to turn it over.
Can I use those fixed barbells with the immovable weight on the side and work my way up? I know dumbbells is an option but those feel weird squatting with; I’m not sure if that’s just as effective
are you literally a spooky skeleton? Your body should be able to lift 45 lbs of a bar.
If you literally are so weak that you can't even load a barbell with no additional weight onto your back, you seriously want to consider starting with bodyweight exercises at home. That's like a dangerously low level of muscle if you aren't lying or confused.
>If you literally are so weak that you can't even load a barbell with no additional weight onto your back, you seriously want to consider starting with bodyweight exercises at home.
I did, I’m asking if the fixed barbells are a good choice because body weight isn’t cutting it anymore. I was able to do 45 with a 35’er and a 5 plate & 10 plate on both sides before but covid hit and gyms were on lockdown until 2021 and I lost my job then too so fitness wasn’t an option until I got a job in November 2022
like the other anon said, dumbbells are probably a better choice just for simplicity sake, goblet squats are better than bodyweight.
You're dead-center of average. Not really fat, not really skinny, not really any muscle.
>haven't lost any weight. My diet is good, too
This is always the dead giveaway that someone is eating more than they think they are. Unless you are weighing your portions and counting calories, you're just guessing how much your intake is. Since you're struggling, you need to actually figure out what your TDEE and intake is currently and make adjustments based off that.
How many reps can you continually get by doing a bodyweight squat? If you can reach failure within 35 reps of continuous exercise, you don't even need weights yet. Same for any other bodyweight movement.
>I know dumbbells is an option but those feel weird squatting with; I’m not sure if that’s just as effective
only thing that matters is weight, you might need to lift dumbbells to not have them clang on floor which is the downside though
Just start with bodyweight squats or goblet squats anon
When I was a child I got diagnosed with flat feet and got given orthotics
If I don't wear them I get sore feet
I can walk around my house without shoes
Is there any way to cure my flat feet? I read online that I shouldn't have been given orthotics and should have done exercises to strengthen my feet as a kid?
Do lunge squats and hindu squats, barefoot, these will strengthen your legs.
Do lunge squats instead if you want squatting variety, it will help you a lot if you do 5 count bottom pause and then accelerate to 3 count pause top position, they also add a lot to kicking power believe it or not and any other athletic endeavour using your legs plus helps your mobility in terms of the hip and core.
Should I worry about twitching a lot? My arms, legs and torso have been twitching a lot these last few days, mostly when I'm sitting down.
Yes I am eating my veges, lots of magnesium and iron.
stop poisoning yourself with manesium and iron.
Sorry for the thread, I get no one will reply to it so here we go again and more apropriately:
Am I considered fat? I've been at the gym for a month doing weight lifting and 150 minutes of cardio weekly but haven't lost any weight. My diet is good, too. I think it's water retention or something because nothing is working.
>Am I considered fat?
No, not by any sane rational metric. You're at a perfectly healthy body weight and shouldn't be attempting to lose any more. You look good even. The only critique of your body is that you should have more muscle. Focus more on training hard and eating an appropriate amount of food to gain muscle
Anyone know why you get pain in the upper portion of your lower back when benching? Online says its form but Im pretty sure I got the basics down for it. Could I potentially stretch the pain away?
bump, i have no idea where to start with this
Do starting strength and eat real food (no powders)
He has a whole book you can easily download for free with every bit of information you might need
I don't eat powders anyways, I'll check out the book
I read the sticky but I couldn't find anywhere it describes how to figure reps, maybe I just skipped over it
Okay I briefly skimmed the general workout, would it be okay to drop the exercises that aren’t bodyweight or could I find replacements for them
Read the sticky. Really. There's a lot of good info there.
For hypertrophy, 4x8-12 for compounds and 5x12-15 on accessories.
Continue PxPxLxx and add a leg compound on the push day, and a light leg accessory on the pull day.
I’m not looking to gain muscle, just strength but thank you for the recommendation
Is picrel correct in terms of load used for each rep range?
8-25 reps for hypertrophy.
Don't be a bitch, volume helps to grow stronger when struggling under some loads.
This perpetuates the myth that you can benefit from light reps
You can in the short term(all studies that have claimed higher reps are better) but long term, you have to do heavy reps (<6) and you have to do a lot of them for long term growth
I peaked at 274lbs @ 8% BF @ 6'4 and the vast majority of my work was sets of 5.
Stop overthinking everything, do the big lifts, lift heavy, do more sets, eat REAL FUCKING FOOD, and do LISS cardio
Trying again from last thread. How do I get harder erections?
Are there any downsides to taking nicotine? Not smoking, just straight up nicotine pouches. I have maybe 5-8 a day and it really helps with fasting. My dentist told me to watch out for oral cancer, but I can’t find anything that says pure nicotine causes any disease
any IST divorcees here? I have been married ten years but i fear something bad is coming down the tracks and i may be on my own again shortly. Im pushing 40. Any advice? share your experiences? I dont think ill be dating for a bit but even that is scary after 10 years 🙁
Not divorced but I went through a failed engagement after 7 years together. We lived together and basically acted married up til then. I was a wreck for a few months and struggled with very very dark thoughts. After about 6 months the shock wore off but I was still sad. It’s been about a year and I feel like I’m finally getting my groove back. Make sure you have a support system of family/friends, make sure you stay occupied and not alone with your thoughts, and try to work on the way you interact with women. That last point surprised me, it’s weird talking to women as a single man when all you know in recent memory is trying to be respectful to your partner when interacting with the opposite sex. Best of luck man.
Thank you. Support will be hard, I moved countries to be with this girl and i will have to stay here because we have a son and i dont want him to suffer because of me. I have very few friends here.Never thought i would be in this position and it fucking sucks.Thanks for the advice man.
I don't access to a leg press machine, will half squats be a decent alternative if I wanted to do high rep burnout sets after my main squat sets?
Why not do something like lunges or Bulgarian split squats?
>decent alternative if I wanted to do high rep burnout sets
front squats or cyclist squats
hold the barbell behind your back and do hack squats
bulgarian split squats (ideal if you have DBs and leg roller>bench)
lunges: can do front/back rack, front/rear foot elevated
Why the fuck wouldn't you just traditionally squat?
What is with all the bitchbois flooding this board trying to avoid the greatest lift
If you don't stop at parallel or below, you risk blowing out ligaments
>Why the fuck wouldn't you just traditionally squat?
he does
What is with all these ESL morons flooding this board trying to avoid reading comprehension
>If you don't stop at parallel or below, you risk blowing out ligaments
lol
lmao even
i add about 4 grams of salt to my oats
is that bad?
That’s a bit much, isn’t it? 4 grams of salt for a bowl of oats?
people put salt in oats?
Do people naturally have very different walks or is a weird walk always a sign that you have muscle imbalances or other shit going on?
People have always told me that I walk strangely and I agree with them, but I've never really known why. I look very stiff and my steps look very deliberate even when I feel relaxed and my shoulders don't seem to do anything even when I'm trying to swing my arms a lot.
>Do people naturally have very different walks
yes
>weird walk always a sign that you have muscle imbalances or other shit going on?
can be. more likely a posture issue than anything else
Yeah I guess it was a stupid question. I'm going to sit less and check my posture more often.
Do I keep doing abs exercise even though my lower back/hip flexors feel the burn and not my abs?
Can I work OHP into this? Do leg days need more work?
why are there so many gays and chuds? Why does it seem like the world is 90% men and 40% of them are chuds and queers, and only 10% of the world is bio women (and 0% of those are having sex with me)
Because you live online. In the real world <1% of people are transexual and people who identify as gay/bi plummets after college. Women are everywhere too but you're looking for attractive young women and most women are older and not as attractive.
I am a newfag and work out at home with adjustable dumbells.
I don't have a bench or space to put even if I bought one, would lying on the floor be better than my bed like for example chest exercises?
Even on the floor I don't have much space if the bed is enough I will do stuff on bed instead tbh senpai baka.
Any tips to avoid banging the bar on my chastity cage when doing deadlifts?
Stop wearing a chastity cage
Sissies have to work harder anon, don't run it along your legs and instead hold it slightly forward
Best resource for meal prep?
Whatever advice you have to offer otherwise is also very appreciated
Was talking with a friend about routines and I found out for exercises which are an individual limb such as dumb bell curls he counted each arm as half. So for 10 reps he did 5 for each arm instead of 10 each. Is this common? I've always taken each rep to be individual.
I mean, depending on the exercise I count some twice, for example alternating dumbbell curls I go for 20 reps instead of 10.
For things like lunges I count each pair as one
>Is this common?
no. your friend is wrong
doesn't matter HOW you count it, the end result was still 10 reps PER arm/leg
I mean maybe he wants the equivalent of 5 rep sets, anon, you don't know
if he did, it would be written as [email protected]#
I do know
I don't write shit down, I just lift weights
So bros where do you rest your dumbbells between sets because apparently bench isn't the best idea
floor
Guess I won't be starting with squats then
Can I do pull ups on a lat pulldown machine while setting the weight > my bodyweight? Or is it going to break?
Hey IST. I've been working out and dieting for about a month and a half. I already can see some progress, I feel good and I'm pretty happy with the amount of fat that I'm losing, also with the muscle I've been gaining. But even though I've loose a considerable amount of fat I still have some cellulitis. I mean, I've seen girls my age with much more than I have, I'm not particularly above the average, but I wanted to know if working out and such with help me to get rid of cellulitis.
>cellulitis.
Cellulite*
Don't think there's anything you can do, right?
Working out will make it less apparent at least. Keep up the good work anon
Cellulite in young women is usually due to eating polyunsaturated fatty acids (aka seed oils) and not eating enough collagen.
Don't eat anything with seed oils, replace your previous fats with saturated fats (butter, beef tallow, coconut oil). Olive oil and other fats high in monounsaturated fatty acids are fine, but they are often mixed with canola oil by criminal groups in Italy.
Eat bone broth or beef collagen peptides, which will help you hair, skin, nails, bones, and joints too. 1 teaspoon a day in a cup of applesauce with ginger Hispanice mixed in is what I feed my 9 year old, and she's almost as tall as her mom.
Try to eat less sugar overall, or just eliminate it. Sugar is generally bad for you.
Avoid corn, as much of it in the USA is GMO which produces pesticides. The long term effects are unknown.
Go for organic if you can afford it.
Try intermittent fasting once or twice a week to induce autophagy. You don't need to eat fewer calories when you do this, just eat the same amount of calories but don't eat anything for 12 to 16 hours on those days. That should make your body eat cells damaged by oxidation stress and tighten up your skin a bit.
Breastfeeding can aid fat loss too. Women who do so usually have lower body fat % as they age, and are healthier. Stable long term relationships are good for your health.
[this post is brought to you by facebook moms and bullshit generalizations from skimming studies]
>bullshit generalizations from skimming studies
Ah, so you oppose reading and blindly obey authorities? Go get another booster and read the latest comments on your KF thread
thanks for the unrelated conspiracy theory ma'm
You will never be a woman.
Is doing exercises to hit lower pecs, like decline bench, necessary to develop those muscles?
If I got varicocele do I need to say goodbye to lifting for the rest of my life?
Just do calisthenics and martial arts?
Is there a program like SS/SL but for calisthenics? Maybe im retarded but i can't find a legit bodyweight program for beginners thats simple and has some sort of progression
issue with calisthenics is the progression. Some exercises have some form of progression (like pushups) but for a lot it's "do X until it's VERY easy then swap to Y which is significantly harder), for example squats into pistol squats
Check here, Reddit's got a pretty good wiki with a bunch of programs: https://www.reddit.com/r/bodyweightfitness/wiki/index/
I'd go a bit lower than half, you're going to involve a lot more stabilisation when using dumbbells. Start low and work up to what makes sense.
thank you brother, may your days be blessed
Just do assisted pull/chin ups at the machine and steadily increase the difficulty on pushups and planks by using rings and putting your feet on a chair. Look up gymnastics fitness and go from there.
My hip hurts when I do leg presses, can I do hack squats instead and get the same benefits?
Yes, both are usually used for quad hypertrophy with high volume.
cheers
i like the taste
for reference i use 125 of oats, one scoop of whey and some berries or fruit
Yeah, that’s probably too much. 4 grams of salt a day is a lot, much less for 1 bowl of oats.
if its bad for me, why does it taste good?
Your brain is not wired to say no to salt. It's why you can just eat a ton of salty potato chips. Compare this to magnesium, which will taste icky if mixed with water once your body recognises that you've had enough.
As a lifter you can eat as much salt as you want
The SALT MAN BAD meme is retarded. You need electrolytes for the brain body connection, it increases metabolism and eases the ability to cool your body
When you get too much salt, your intestines swell and you shit it out. Sweating everyday will ensure this doesn't happen
if i want to switch from a BB exercise to using dumbbells (rows to dumbbell rows) would i just half the weight i was doing with the BB and then use that weighted dumbbell per arm?
Squatting is largely movement training
It trains CNS which over time increases test and ability to handle stress.
You would be hurting your own gains to not squat
I NEED THE HOTTEST TAKES YOU HAVE
If every normie does the same shit and no one makes noticeable gains, why the fuck do they keep selling the same shit?
Oh yeah, because people buy it.
>Ohhh I don't want to work hard. I'll just do lighter weight
>Ohhhhh I don't want to have to think about making or buying my next meal, I'll just eat the shit powder
>Ooohhhhh I don't want to have to try so I just won't eat very much
No that's too hot.
HIT is the only correct way to approach training. Everything else is either just flat out wrong or a waste of time
Everybody who has actually done starting strength thinks its fine. The people who talk shit have never even tried it(that's why they're weak after years and years of lifting)
Poorfag here trying to maximize my protein gains.
How good would it be to swap rice for pasta? Both have almost same calories at 50g but pasta has about 2-3 more protein.
I guess I would have to eat it without tomato sauce even though the sauce isn't that caloric. Around 22cal per spoon. I'm also on a -300/500 caloric deficit if that matters, not sure which is better for cutting.
It depends on what you grew up with
My body likes pasta, hates rice
I've heard multiple Asian and Hispanic people say the opposite
You only need 0.8g of protein per pound of LEAN body mass
Anything over that hurts your test which hurts your cutting
I'm at like 0.7 per lb at the moment, anon. So I get around 90-100 protein per day at 5'6 59kg.
I grew up eating both, don't really have a preference but I guess rice is easier to make since you just throw it on the rice maker machine?
Maybe I'm being autistic and I'm fine eating rice.
What's your bf% approximately
No idea. I'm trying to get a Bioelectrical impedance next month for free, don't think there's DeXA scans where I live or they're too expensive. Still skinnyfat so I'd guess 20-25%. That's what the online test gave me, can only see my abs slightly under certain lightning.
If you're 20% bf, you only need 84g of protein per day.
(130lb x 80% lean mass x 0.8protein g per LBM)
That means rice is fine
Then I'm fine on the protein. I do 30min of incline treadmill at 12% 3mph everyday, is that good enough or is there better LISS I can be doing? My gym has pretty much all of them I think.
Thank you, anon.
Also, worrying about shit that much will only hinder your progress because you don't understand the body enough to do anything with the data
Eat a lot, do the reap lifts and lift heavy at volume and do LISS cardio
Do the real lifts****
>-300/500 deficit
A negative and negative make a positive anon.
YOU'RE GAINING WEIGHT DUMBASS HAHAHAHAHAHA
If I really struggle with my last rep, should I use a little bit less weight or just stick with it until it gets better?
Also when should I do a deload week? Ive never done one but realized that in the last few weeks my lift got harder (plus how much should I deload)?
As long as you're not failing reps stick with the weight. As for deloads it differs from program to program, but I see people recommending a deload every 6-8 weeks.
Thank you very much
>I use a penis pump every morning for about 20-25 minutes
these are the people giving you fitness advice
idk why but i always get a hit of some kind of post workout depression, is that normal? like im not just drained physically but also mentally
are you enjoying your workouts? Could just be a lack of expected dopamine.
i love working out so yea i do, thats why its so suprising, i seriously hope that
isnt right. im still in my beginner phase and i really dont want to go lighter
Have you been progressing? Are you cutting? Give us more details.
>Have you been progressing?
yes, not by as much as i think i should be but i am
>Are you cutting? Give us more details.
im runnign on a 200-300 kcal surplus
my sleep hasnt been the greatest (quality) and i have a lot on my mind esp regarding work lately, i guess those two could be the culprits?
definitely could. General depression can be the culprit of many things. Do you get much sunlight on a daily basis? I'm talking directly or indirect through a window. I used to feel shitty and depressed because I was low on vitamin D, now I supplement and feel fine.
ye i usually get as much sunlight as i can get, however its cloudy most of the time where i live during winter. could be low vit d but i supplement 20k I/E every 3 days so i hope thats not it. really looking forward to spring tbh, might just be not seeing the sun much in general
good to know, guess ill just have to power through it for now
try to get some better sleep too. That shit affects mood hard. Literally yesterday I had terrible sleep and was drowsy and even lightly pissy all day. Today I had great sleep and am in a great mood.
Also,after you end your shift,try to "tunnel vision" gym example: ok so I need to eat something before, i will just eat donut,I will be doing this and this, and for my postworkout meal I will eat leftover of the chicken I made yesterday with rice.
Helps a lot.Instead of being stressed only thing on your mind is gym
Same thing happened with me when I started, I always felt depressed but not really, it stopped happening after I was seeing results instead of losing fat I didn't even know I had.
bro same
it's like having a nice meal and when you're finished you're just like... fuck
You are just overtrained. It will go away eventually or just do lighter weights next week or decrease reps.
Begginer here, when I do flat BB bench I don't feel any of my muscles working. I just failed a 5th rep @ 64kg and I don't feel tired at all, like I simply couldn't get the bar up but there was nothing to indicate it was about to happen. Is bench just supposed to feel like that and my pecs will feel more activation once I increase the weight on bar over time? Should I keep going with BB BP or switch to DB press or whatever
>I just failed a 5th rep @ 64kg and I don't feel tired at all
That's contradictory. If you weren't tired you'd get the bar back up. Either way, it sounds like you either failed your set or have poor form. Hard to tell without an example vid.
I know exactly what you mean. I’ve noticed that bench isn’t anywhere near as tiring as squatting, even when I bench to failure. The muscle just stops contracting.
Anyway, advices for feeling things.
1. Try pause benching or spoto bench press. These help you feel the pecs better, since you’re not bouncing the weight and actually have to lift the weight up with your muscles. For pause bench, lower the weight to your chest under control, pause for at least 1 full second, then bench. For spoto press, hold the weight 1/2 inch off the chest for 1 second, then press. You will need to lower the weight to do these variations, possibly by a lot if you are weak.
2. Are you tight when you bench? Basically, is your body planted firmly in place while you are benching, or are you loose and/or moving around when you bench? You can look up how to arch, leg drive, and brace if you are uncertain of how to do this.
3. Squeeze the bar when you are benching. This makes your muscles contract harder when benching.
4. You can use isolation exercises to feel the muscles you want to feel working, then see if you can contract those muscles when benching.
>For pause bench, lower the weight to your chest under control, pause for at least 1 full second, then bench
wait isn't this how everyone benches?
I'm cutting and something weird happened.
>last night, decide to cheat a bit
>have 3 beers and a burger
>definitely hit about 300kcal over maintainence
>expect to weigh a lot more than the day prior
>wake up, piss, weigh self
>2lbs less than yesterday
Was it water weight? Another thing that gets me is I haven't been shitting nearly as often, so I imagine my constipation skews the weigh in to the heavier side. I'm getting scared that maybe I've been under eating too much and maybe the mass loss is muscle but I can't really tell yet
I notice this too sometimes. I think it's got something to do with water weight and your digestive track kicking more shit out? Idk. That said, don't make a habit out of it.
i cant seem to be able to do dumbbell chest fly for some reason my form keeps falling apart even with small weight. i can do like 130 for 15 and 160 for 10 on the chest fly machine without effort... are my stabilizer muscle too weak or something or am i not doing it properly? can someone link a tutorial?
There's going to be a massive difference in push ability when switching from machines to freeweights. There's a reason I can leg press 460 lbs for 12 reps while I can only squat 260 for 8. Otherwise, I honestly don't even recommend dumbbell flies because it's easy to injure yourself during the movement with one false move. The machines are way safer and easier to progress on.
I don't understand why you'd go for dumbbells when you have access to machines
I'd probably do nothing but maybe curls with dumbbells if I had access to machines
What's the best way to train my core and do aerobic exercises inside? Quietly.
I have back pains and a elevated blood pressure, I also live in a snowy shithole so I can't go out very often.
hello atoga anon!
right so bear with me here. im a fat bloke who jacks it, sometimes three times a day, sometimes three times a week. if i wait to jack it for a while then do so, a little bit after nutting, right in my urethra, i get this insane fucking burning sensation that gets worse if i go piss. so far the only solution ive found, sorry for you all for having to read this, is to sit on the toilet and shove toilet paper into my ass then let it sit for a little bit and it subsides after a little bit. why is this? ive had it for as long as i can remember, since at least 8 years old? i havent been properly fat (a bit podgy) until i was a teenager, if that helps.
Might be some prostate thing. Had the exact same shit when I was a teenager where after nutting it would burn to pee, and my dick would just sting for 15-20 minutes. Went away without me ever doing anything for it, but had it for years.
cut or bulk (NO RECOMP) 190 lbs 6'3 skinnyfat, skinny af arms with a belly.
Cut if the belly is a big issue for you.
You will see results sooner which is more likely to inspire you to carry on for the long term.
If you can deal with being fat for a while before noticing gains then bulk.
I wouldn't mind being big and fat tbh, if i cut will my arms stay tiny or can I make some progress on a 500cal deficit?
500 caloric surplus is too much fat gain in 1 month for me. is 250 better? will i process efficiently as opposed to 500? 1lb a week seems overkill for the amount of muscle you can gain.
I'm on day 5 of eating just 2 burgers a day
Do I need to worry about my cholesterol?
Feeling barbell rows hit my traps in my neck more than my back proper. Is that a problem and how to I hit my back more? Bend more at the hip or pull lower towards my belly button?
try to keep your shoulders back and down when pulling
>join BARRY’s
>female trainers encourage me to lift heavier
>male trainers point out my poor form on my last couple of reps and tell me to lift lighter
Why are men such gains goblins? Is this sexism?
Other women want you to get rekt overtraining so you do not mog them you aspie cunt
I'm losing weight just by walking/cycling and eating better and I want to add a minimal weight lifting routine that I can do at home just not to lose so much muscle in the process since I also work a desk job. I have a pretty sturdy adjustable bench, a pair of good metal dumbbell handles and tons of plates ranging from 0.5kg to like 10kg. I was thinking about doing this 3x a week (AxAxAxx): goblet squat, bench press, overhead press, dumbbell deadlift, and since I'm a big fatass and don't have a pull-up bar some form of dumbbell row. Am I fucking up too much? Thanks
Why is my lower back sore after push day?
I barely have an arch duing BP and with weighted push ups the weight is on top of my shoulder blades. Back supported seated shoulder press and heavy push downs are the only other exercise that requires the back to stablize but I've always done them and never been sore before. What gives?
You can do a lot more lifts with just what you have. DB pullovers for lats or a DBrow to the hip. Curls, skull crushers, lateral raises, chest supported rows.
Bulgarian split squats, and hip thrusts since you sound like a woman.
hate candito, hate gzcl. hate squatting and deadlifting on the same day. lp doesnt work for me anymore. goals are leanfag aesthetics and 345.
what program would you run
thanks
>>>>>lp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymorelp doesnt work for me anymore
i literally just came off GSLP because i consistently started failing sets & not being able to add 5lbs every workout. that is why i am doing a candito cycle.
gzcl =/= GSLP but whatever. What are your lifts at currently? And you're not gonna keep adding 5 lbs per week forever, that's literally just for the beginner phase.
It might be edible still, but I've found that old whey does a number on your stomach. I felt ill every time I took my expired whey. Try it and see how you do.
There's a chance it's the weighted pushups. Even though you're not using that muscle it's possible it's being strained just by having the weights on your back at all.
>There's a chance it's the weighted pushups.
Of course! I forgot that I've only recently started doing them with a belt and not with a plate on my upper back. I can't believe I didn't realise that. Thanks.
YES I KNOW GZCL IS NOT GSLP. i dont like GZCL pyramids. I ran GSLP to failure ILLITERATE RETARD.
candito 1rm inputs were 230 bench/355 squat/385 dl, (have yet to finish candito 6wk style). 5'5" shortcel 155lbs
If you're already that high of numbers you're way past beginner programs. Fuck off now cunt.
THATS WHY IM ASKING PROGRAMMING ADVICE
liftvault.com
Maybe try sheiko? There are a bunch of them in the /plg/ drive and they fit all your criteria
ok tahnks
got half a tub of pure Now Sport whey thats 3 years expired. Is it ok to take?
>Need more info. What's your routine and what weights are you at?
Coming out of a shoulder injury so some numbers might seem weird but:
BP 70kg
Scap work
Back supported shoulder press 27.5kg
Lateral raise 7kg
Weighted push ups 20kg
Triceps push down 11 plates(around 27.5kg)
Can I get an honest critique of my body?
What are my strengths, What are my weaknesses, and where do I begin fixing those weaknesses?
skinnyfat dictionary definition. stop drinking start getting serious
2nd pic for more context
Definition of fat.
ear-level close, at least for me.
there is hope for everyone but your body language and look make you seem like a ngmi. its over. marvel fan funko collector physiognomy
The major weakness is the overweightness. You can begin by learning about calories and calorie deficits.
you need to cut and get on a linear progresson ASAP. if i looked like you i would have nothing to smile about
Is the snatch grip high pull truly as crazy for your traps as some people claimed a couple years back? Or is it just a meme? What worked best for your traps?
Face pulls. Where to actually pull?
>ear level, close
>ear level, far (basically a double biceps)
>slightly above head
Boss resigned and left an unopened tub of whey protein that expired back in October 2020. Is it still safe to drink? Just seems like a waste to throw out.
Iirc the protein breaks down after a while and somehow ends up like a sugar
T.random internet person
I can feel myself getting stronger but I'm not losing any weights. I know diet plays a part and I've been eating less. What the hell am I doing wrong?
Are you counting calories?
Yeah
are you weighing portions? What's your current intake and stats (height/weight/gender/age).
What does IST think of mixed grip pull ups?
Trying to get my deadlift up. Very recently started to DL twice a week instead of once. My current 1rm are the following
>155 OHP
>275 Bench
>325 Squat
>350 DL
recommendations?
If you're back/hip dominant, do deficit DL on one of the days, if you're leg dominant, do rack pull on one of the days.
2 sandwhiches of tuna.
Retarded.
What is an easy to make/carry/buy ~600 calorie lunch?
Trying to cut. I work manual labor, and usually have a biggie bag for lunch because it's the most convenient thing, which is 950 calories. Thing is, when I come home, my mom has made me dinner which I always eat (because it's mother cooking, I just won't refuse it) and it leaves me slightly past my caloric goal. What destroys me is my little brother works fast food and always brings me a little thing or two there which I also eat and kills my daily goal. If I could bring my lunch down to 600 calories I'll be good.
My legs are not that strong ever since a previous injury. Currently doing PPL, would it be a good idea to PLPL instead in order to get my leg gains back?
How does that work? PLxPLxx? That would weaken your upper body.
Is there any reason you don't want to do cross cable flyes for the rear delts?
Works for most people assuming you're lifing heavy on DL and adding weight to your chin ups.
>PLxPLxx?
Fair point, just trying to find a way to make my legs stronger, bulgarian splits are tough maybe its a matter of just putting time into it
Anyone do rear delt behind behind the back barbell raises? I tried the movement out today and I thought it was interesting, but I didn't feel it as much as I do doing bent lateral raises. Some pointers would be great.
I dont do anything specifically for forearms except deadhangs until failure. Is this a good idea?
I'm retarded, is there any way to get cheap blood work done without a doctor's referral for insurance? I'm pretty sure i have a hormonal disorder.
This is the first week and a half of my bulk. never bulked before. I weigh myself at random times once every day. Should I eat more calories or am I just impatient/retarded?
You need to weigh consistently at the same time. First thing in the morning after taking a piss/shit before eating or drinking anything is usually the best way to keep it consistent. What you're seeing here is probably just daily weight fluctuations which would imply you're around maintenance and need to increase calories a little
thx anon
Am I supposed to know the scale here?
If you're shifting between 159 & 162 that's just daily fluctuations
I've been doing full body 3x a week with 2 compounds 5x5 and 8 accessories 3x10 each session. Progress is going good so far.
Should i switch to PPL once my noob gains run out?
>newbie
>try looking up shit on how to build my own program
>x reps in reserve
>y sets to failure
>z piss to cum
>leftover gas at the tank because of 2023 oil prices
Should I just stop fucking around at home with dumbbells and start a gym membership + copy a plebbit workout routine?
I just train to true failure with heaviest weights I can do full range of motion around 5-10 reps at every muscle group once in upper body and once in lower body day with drop sets and rest 4 days.
as a newbie, you can do pretty much anything (as long as you have proper form) and see good results.
Initially I just did single sets to failure with heavy weights to make things faster, but I've started to lower weights and go for multiple sets in a row
Don't worry about
>x reps in reserve
>y sets to failure
>z piss to cum
It's all bullshit. People make a lot of this shit up so it sounds complicated so newbies like you think "oh shit I can't do this on my own, better buy shill X's program". Just select your split and exercises and lift to failure and you're fine. Fitness is incredibly simple, following it is the hard bit. Do not make things more complicated than they need to be
Yeah I figured, I'm just trying to figure out to train close to failure instead of true failure I do at the moment so I can do U/L/rest/U/L/rest instead of U/L/rest/rest/U/L/rest/rest I do at the moment because I grind my joints into dust since I'm not used to physical activity at all.
for squats ive read that youre supposed to squeeze your glutes and abs during the descent too to not put too much stress on the lower back, ive just tried it with a goblet squat and i cant hold the tension in my glutes during that. ive always thought that just bracing, aka putting tension on my abs was the most important but to not fuck my lower back.
talking about high bar back squatting. is that just a practice thing or did i misunderstand something here?
I'm in the market for a curl bar, but I'm still a newbie so the only stores I know are Bellsofsteel and Rogue. Rogue's a bit out of my budget now, but are there any other sites people want to shill for?
Titan Fitness. Can have more problems with them but I personally haven't had any.
Don’t get the titan ez curl bar. I bought one a couple years ago and the knurling is shit, it doesn’t go anywhere near far enough in so if you’re doing something close grip you’re gripping unknurled bar. Spend a few more bucks and get a bells of steel.
Is the whole push/pull/legs thing really the best way to split up your workouts?
someone please answer
Scientifically, yes but I'd doesn't matter much what split you have as long as you hit every muscle 2x per week or hit them hard once a week
i just watched alexander bromleys most recent vid where he reviewed a natty bodybuilders routine and it had the muscle groups split in picrel, would splitting it like that only makes sense as an advanced or more lifter? only hitting chest and back once a week as a beginner doesnt sound very helpful esp if youre trying to focus on compounds, right?
if i have zero desire to reproduce, have sex with women etc does that mean that i potentially have low t or is that just cause im depressed?
like i sometimes catch myself looking throwing a glance at a nice ass if its walking by so i dont think im a completely lost cause, but i never masturbate (i havent touched my penis in a sexual way since i was a young teen essentially), obviously a khhv, closing in on 30. did my childhood gigaobesity fuck my hormone levels up for good?
likely asexual
hm never thought about that
How to avoid neck and upper back pain while squatting? I don't notice the pain during the exercise, but when trying to bend my head down afterwards I experience pain and stiffness.
since the thread's about to archive
if you're a newfag like me, you will get less pain over time as your body adjusts. get a foam roller to help alleviate pain in the present and make sure your form is dandy. i have to wonder about your bar placement
I come home from work where i cry several times then drink and fall asleep. Yesterday i ate two pieces of bread. My question.. whats a reasonable macro out the packet food I can eat a couple thousand cals of without any bother.
My mother has nightmares about my cheeks sinking, i want to stop frightening her but have very little will to live let alone cook.
Do you consider sex as an ab workout? Just realized today that mine are pretty sore after plowing for a good 15 minutes yesterday.
Rate my weekly brosplit
>Chest day
>Barbell Bench
>Incline Bench
>Dips
>Cable flys
>Back
>Pull ups
>Deadlift
>Pendlay Rows
>T Bar Rows
>Shoulders/Core
>OHP
>Lat Raises
>Front Raises
>Facepull
>Hanging leg raise
>crunch
>Legs (usually skip)
>Squats
>RDL
>Calf raise
>Bulgarian Split Squat
>Arms
>Skullcrusher
>Barbell curl
>Pushdowns
>Incline dumbbell curl or preacher curl
>Reverse grip pushdowns
>Reverse grip curls
>(usually skip)
yep, that's a brosplit all right
>Front Raises
wait wtf I've never seen anyone talk about these
Nothing for sides of your core btw? Try swapping the crunches for cross crunches or knee to elbow crunches. I used to just do crunches/situps and I ended up with undereveloped lower abs & sides/obliques so I ended up looking pretty weird