QTDDTOT - Questions That Don'd Deserve Their Own Thread (Clifford the Big Red Dog edition)
Okay moron, what do you want?
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DMT Has Friends For Me Shirt $21.68 |
QTDDTOT - Questions That Don'd Deserve Their Own Thread (Clifford the Big Red Dog edition)
Okay moron, what do you want?
DMT Has Friends For Me Shirt $21.68 |
DMT Has Friends For Me Shirt $21.68 |
BRK (Big Red Knot)
Just got covid and was doing my usual calisthenics routine after recovering.
Now I can barely do 5-10 push ups without my chest hurting and I can't even do 5k on my rower without having chest pain.
Only thing I can do without much discomfort is cycling and now when I'm at work I feel very lethargic and out of breath.
I measure my bpm and its at around 60-65, and my blood pressure is currently at around 120/68.
Should I just take it easy until I feel ok, or should I see a doctor?
Bro, see a frickin doctor.
I would guess you pulled a tendon or something. Have someone check your form.
Your'e working out while having covid? Bro, just wait it out lmao
Covid is not going to kill you but it is a strong flu so chill
go to a doctor
you are now sick
stop working out while sick, its pointless for gains and can be harmful to you until you recover
I have vascular delts but love handles. Is this common?
Second question, why do anons seethe so hard on this board? Seems almost as bad as /LULZ/
how to talk to people and make friends
>you have to be 18 to post here
Will you just tell me how
>How to talk to people
Use your fricking voice.
>How to make friends
Discuss a common interest. Get your autism diagnosed so you can meet other autistic people. It'll be easier for you and you'll get free government money.
I know it's a meme to ask about coffee on this forum. But is quitting coffee worth it?
Caffeine is just really great for working out and having mental energy, but I find that it gives me terrible chest pain and anxiety if I don't dose it absolutely perfectly.
Has anyone here just quit coffee and been better off without it? I've started quitting cold turkey for around 3 days and have found that I need an extra hours sleep to feel a similar level of energy that I had with caffeine. I'm just kinda sick of the ups and downs in energy levels that caffeine brings.
This drug it such a double edged sword for me.
Sounds like it's worth it for you to quit. Never had that issue with coffee but have quit other substances with 0 regret.
I quit coffee a few times and it doesn't really feel any different.
Just cut it with progressively more decaf when you're making it, it's stupid easy to stop.
Just drink less or drink it with milk. It’s not a rocket science, giving up coffee doesn’t worth it, unless you stop lifting or just do calisthenics.
I quit coffee and got 50lbs in 6 months. Be careful
would it be ok to do stronglifts program every other day instead of just 3 days/week?
Stronglifts is a full body workout, if done right. You need recovery period, because that's when muscles grow.
If you want more days just do some PPL with only 1 day of rest per week
I did that for the first 4-5 weeks of SL and everything was fine. BUT i had already been lifting for a while and was just doing a big deload. if youre a complete beginner, just stick to the regular program. rest is 100% necessary. you can also add an optional accessory day at the end of each week. have a look through the manual for examples.
severe low back pain after squatting last tuesday. i'm wondering if it's a herniated disc or just a muscle sprain? it feels like it's more on the right side rather than centralized. also can foam rolling help with this?
you don't ever foam roll your lower back. go to a GP who will refer you to a physio.
what is foam rolling for? dead hanging from a pullup bar with my toes on the ground provides a lot of relief.
will Clifford Crunch breakfast cereal help or hurt my gains?
It's next to all the other garbage that's for kids, so yes.
Those cereals get kids riding the sugar roller coaster early in the day, and at a young age.
It's no wonder so many kids have "ADHD", when they're sugar crashing hard almost immediately after getting to school.
>1 dollar
Wtf cereal has always been like 4.50 a box. That's a good deal.
Is there any downside to HGH?
Does it make your dick bigger if you take it as a child/teen?
There's a soccer player (Lionel Messi) who took HGH as a kid and a teen and he's said to have a large penis
>Does it make your dick bigger if you take it as a child/teen?
Yes, and roids can do that too if you took them before puberty tbh, but you will be an ultra manlet.
>Is there any downside to HGH?
Also yes.
>but you will be an ultra manlet.
This. I've read they interfere with the body's natural signalling of the end of puberty, so you likely end it early and miss out on growth spurts.
Once they get the science right, I'm sure they'll be roiding kids of the rich and famous for height and other things.
Trump's kid?
Got a lower back injury today from duel 20kg clean and jerk kettlebells. It was bad form.
I typically just do hand to hand clean and jerk with a 24kg, but my brother straight mobbin both my 24kg's to press.
Figured I'd give the duel 20kg clean and jerk a try, it definitely pushed me, as I go for continuous 2 minutes.
After that set I go straight into hand to hand swing with 20kg which I do religiously and have great form, after second swing I get sharp pain in left lower back
What the frick do I do to help treat the pain so I can get back to lifting asap? Obviously I don't expect to heal in a day. When I was a fatty I would randomly get this same pain and have to just heal it out for almost 2 weeks in extreme pain.
But I basically can't even get my 15k steps in a day because it's a little to stiff to walk
My left wrist is weaker than my right (bad break when I was younger, some nerve damage) and this caused difficulty when I do hammer curls - it gets wienered down (if that makes sense) while the other wrist is fine. Would wrist braces/wraps idk help with this, or could they somehow cause damage. Would be greatful for any advice. Thank you.
whats the best way to get abs without sit ups? i dont have a good way to anchor my feet
Ab wheel if you're strong enough, planks if you're not
>planks
thanks
>i don't have a good way to anchor my feet
couch, backpack with some books or water bottles in it, bottom of a bed, I'm quite sure you do
is ffmi applicable only to people with low body fat%? mine comes out to 28-29 and i am natty
What is a good 5-day split for beginners?
Is PPL fine to do 5 days?
if you do PPLPP yeah
Really though, I wouldn't recommend any 5 day routine for beginners
Because it's too much?
I was doing 45min rowing 5 days a week (with some heavyweight exercises) and got stronger, but also feel like I stopped progressing.
bodyweight* woops
yeah, it's a lot for anyone especially a beginner.
you'll see good results if you do manage to keep it up though, good luck anon
Alright anon, thanks, I'll just be extra careful about warming up and stopping when feeling pain to avoid injuries.
i wonder if emily elizabeth ever fricked clifford
I CANT TAKE IT ANYMORE
EVERY FRICKING WHERE I LOOK FOR A "CORE" EXERCISE ITS EITHER SOME SHIT WITH A MILLION REPETITIONS OR IT JUST TRAINS YOUR ABS, THIS SHIT IS LIKE TRAINING JUST YOUR BICEP AND NOT YOUR TRICEP
WHAT ARE SOME GOOD OBLIQUE EXERCISES THAT I CAN DO PROGRESSIVE OVERLOAD WITH? I CANT DO OBLIQUE CABLE TWISTS CORRECTLY AND SIDE BENDS KILL YOUR SPINE
Also pallof presses
6:15 for obliques, specifically single arm farmer's walks
bro's I'm away from my fly machine and I'm doing flys with dumbbells now and I feel a lot on my biceps... is that normal? I'm doing it with proper form, dumbbells aligned with my nipples.
sounds like youre bending your arms too much or the weight is too heavy.
When do I put weight on my dips? I don't wanna blow out my shoulder just because I was too early and did weighted dips.
if you can do at least 3x8 you can add weight.
Sup guys
>be me, 1-1.5 years of training
>have gym bro, 5-6 years of training
>both have great physiques
>both tall, nice V tapers
>me having an especially small waist
>his waist starting at my shoulders and his shoulders mogging the ever loving shit out of me in terms of width
Picrel above is me, lower is him. Now, I like how I have a smaller waist, but I wish I did have that more masculine width. Is this just because he's been training for much longer than me or is this because of skeletal structure to some extent, meaning I'll never be on par with him?
Just admit it, you want him to top you.
Why does the coombait come in waves? We seem to be riding a peak right now...
its morning in israel
What can you take to keep your energy up during the day?
My plan was to take boxing lessons MON-WED-FRI and lift in between but I'm tired out by Thursday and have to take a day off.
been doing a basic 5x5 for a bit now and I feel like I want to branch out to something different, im a chubster looking to just keep on losing weight and have a decent body. Work schedule makes it super easy for me to do something thats 4/5 days a week. Anyone have any routine or resources to lead me in a good direction.
Check powerlifting general
whats the best way to approach PPL; consider me between a beginner and amateur for lifting.
for schedule im thinking RRPRPRL or PPLPPLR.
That being said, what do i do for each day. should i just look up basic push and pull and leg exercises? or may 1 week do select PPL then week 2 do diff PPL, then alternate between those two. I imagine there are some fundamental lifts i should do everytime. Im just having difficulty deciding on what exercises to do.
PPL, if you do it right, is very taxing.
As such, PPL isnt something you can rigidly "schedule". You have to go by feel as variations in your intensity will vary your need for recovery. Some weeks, you might be able to PPL, some maybe PPrL, others may be PrPrLrr.
PPL will teach you to listen to your body, do what it tells you.
>PPL, if you do it right, is very taxing.
shut the frick up you dyel, PPL is the most basic b***h ass routine out there with a LAUGHABLE 3 DAYS A WEEK
>do leg press
>major ass DOMS for days after
>bending down is a huge pain
>legs feel fine
What went wrong? I wanted to target my quads and hammies, not my ass. Im guessing i need to experiment with foot placement but im not sure what went so wrong
I don't lift and I am skinny fat that all my fat stored in the belly while my arms and legs are thin as frick. What exercise/diet should I have to grow thicker arms and legs
read the sticky
>sq*ats
How the actual frick do you guys squat without excruciating pain in your lower back? Not to mention how do you hold the bar on your shoulders without crushing either your collar bones or your neck vertebrae? I've watched a bunch of videos and they're like just rest them on your traps, like Black person my traps are small.
The only way I've been able to sort of do it is by extending my arms to the side and gripping the top of the plates on the bar. And even then my lower back just hurts like a motherfricker regardless of arching/neutral spine/bracing/whatever.
I don't wanna have chicken legs anymore, but barely being able to walk, move or even fall asleep for 3-4 days after every single leg day isn't sustainable anymore.
post webm of your squat
At a certain point back squats will hit lower back, nothing you can really do. Having correct form and bracing abs help a lot but you'll always feel something if you're going above 80% of your lifting capacity. I personally dropped my squatting frequency to twice a week and just sub in hack squats/leg press. Alternatively you could start from the beginning with learning front squat. As for the traps just get bigger ones or use the foam bar.
alopecia on my chin
can this be reversed or am i do i just shave forever?
my stupid ass got a gym subscription on a tuesday and my routine is 6 days a week (ppl). i started going to the gym the exact same day, so my rest day was by default on monday.
how can i 'reset' my schedule so that sunday is my rest day?
Rest on sunday and train on monday. What kind of a moronic question is this?
yes, i'm moronic and also i don't want to skip leg day or interrupt 'pplpplr'
pls no bully
are you moronic? just take extra rest days until it lines up.
I have to get surgery next week and will not be allowed to workbout for 6 weeks (no lifting and no cardio).
How many gains do you think I have to expect to lose if I keep my protein pretty high?
I am I cutting too fast?
18% bf at start
not cutting exercise volume yet but beginning to loose Motivation for big lifts. Current weekly macros in pic.
Workout days involve 90 minutes of Olympic lifting (maybe 50 reps of heavy weights). And 60 minutes of commute intensity cycling. Also walk 8000-10000 steps per day.
Start weight 13 days ago was 213 pounds, now 207 pounds.
Basically eating 1000 calories a day under maintenance. Was going to do 500 under TTDE + workouts but /fat thought I was taking the piss on a 3000 calorie a day cutting diet.
Addendum
at my goal weight I should be about 10% bodyfat
will I loose much muscle?
can I maintain 10% bodyfat
>salt 130%
>bros am I cutting too f- ACK
I think dairy gives me acne. What do? I need it for protein. Cant just eat meat and eggs that's too boring
kefir has no lactose and moar protein
get a milder brand first maybe even one of the fruit ones because the strong shit smells like fart and makes your burps tast like farts and they can also upset your gut flora a little if you're not used to it like yogurt or any fermented food can
Cutting and all my lifts are going down. Best way to keep cutting without losing my mind
i hooked up with a girl i met at the gym. we are i guess like fwb now though we have only met twice in 2 months. but when we see each other at the gym she is very affectionate, putting arms around me and kissing. i feel like it hurts my chances with other qt’s cause it looks like i’m taken
>hook up with girl in an environment that will require you to see more of each other
>do it again
>girl gets crazy idea that you actually like her, shows affection
>this is a problem
Find God, anon.
she literally told me she wanted us to be casual and yeah judging by the fact we only met twice in 2 months that holds up
is sugar-free chewing gum good for you?
How would gum be bad for you? It’s like 5 calories, and that’s if you don’t spit it out.
Should I do hip thrusts as a man? Are deadlifts and squats enough to give me an ass that will make women drool? Will it get me fricked in the shower at the gym?
Unironically use a booty blaster machine if your gym one, those are great. Hip thrusts are good builders but are a huge pain in the ass to set up and crush your pelvis without padding. I just sub in a wide-stance leg press or hack squat machine for the extra glute volume.
Should I replace hammer curls to chin ups for biceps?
Pros:
- chin ups also work my back which will improve my regular pull ups
Cons:
???
cons:
TOTAL tendon destruction...
Are you trying to say chin ups are bad exercise?
Wait are you memeing or is this a thing? I did high volume chin ups two weeks ago and I got tendonitis in my arms for like 5 days afterwards.
Do both
But I'm already doing 2 types of push ups, hammer curls and dumbbell upright rows. Chin ups would be 5th exercise, and I hate odd numbers.
It's half of ten, you autist. 5 is a much better number than f*our and s*x which are off by one.
If set number of your exercises does not divide evenly by 2, it means that you always be single (1).
This might sound stupid but I rather not take my chances.
That's literally bullshit. If you stopped after your 4th set, then you most likely could have done another set at the same weight, maybe fail the last rep. You literally left a whole ass set in the tank. If you did 6 sets then at that point you're just doing cardio and ngmi.
You're wrong, I am right.
Enjoy having no gf for the rest of your life.
>KHV
Even captcha agrees with me.
I'm married, you numberlet. Enjoy your shitty cardio that kills your gains
Wtf is this routine. Frick off the dumbbell rows and do chin ups if you're scared of 5 exercises
>feel a lot more sore and a bigger pump from huge sets of 25-50 reps on bicep curls than I do from standard 3x8-12
Should I stick to this rep range? My arms are a huge weak point and doing normal sets hasn’t really grown them at all
Rich piana argued for this and his arms were huge. Go for it man
I started taking essential amino acid supplement and am giving apple cider vinegar while fasting a try, what should I drink first while fasting? apple cider vinegar diluted in water or the amino acid powder in water supplement?
snake juice
less than a year ago i was a neet for 3 years straight who would spend the whole day training and fapping
now i'm a student with a pregnant gf
the frick im supposed to do
feed your infant casein protein unflavored and unsweetened, the raw product mixed with milk, instead of baby formula if your girl can't breastfeed or at least supplement with in
don't over do it, follow dosages
so your kid can escape manletism and build strong muscles
only the best quality for baby
Milk.
Is cutting worth it if I'm not a roid mutant?
cutting is the only thing thats worth it if you dont roid
ancient gif
but yes, in almost 90% of circumstances, cutting is worth it. stop being fat anon. you'll look better if you cut the chub.
>ancient gif
Somehow I never posted this before and only now realize this is a GIF. Thanks.
underwear keeps entering my ass while i do stuff at the gym, how do i fix this
Don't wear underwear.
Wear jockstrap
stretchy shit like brief shorts
underwear that hangs from your ass rather than hug it like boxer shorts
try different types of underwear
Why is the back of my knee swollen? I played some touch rugby and experienced hamstring tightness when I tried to sprint.
Is it a sprain/strain/tear?
We can't tell you that, only way to confirm is imaging
Dawg you might have teared something. Go to a doc to check or just wait it out
>or just wait it out
Until when? I can run and walk on it just hurts a little.
How the frick have you severely strained/torn your hamstring and not even realised?
I got a very mild strain, with no noticable bruising and had to immediately stop playing couldn't walk properly the next few days, did rehab, reinjured it 6 weeks later and its taken me like 10 or 12 weeks to be mostly over it.
Is Lat Pulldown, Kroc Row, Seated Cable Row and Facepull a good Pull Routine? what should i add/change, i don't do DL because my sctiatica and i'm too fat for pull ups
are sweeteners IST approved? like aspartame etc. I'm on low carb and it would make life easier but don't want cancer tbh
Just avoid them. They'll do nothing but keep you addicted to sweets.
>but don't want cancer tbh
You've basically answered your own question. Eat some sugar, it won't kill you, or stay strong and ignore your cravings.
Homemade electrolyte drink.
How? Just put salt into water?
You can do a homemade Oral rehydration therapy (ORT) with this:
1 lt of water
20g Glucose
3.5g sodium chloride
2.5g Sodium bicarbonate
2g Potassium chloride
Source:
http://apps.who.int/iris/bitstream/handle/10665/69227/WHO_FCH_CAH_06.1.pdf?sequence=1&isAllowed=y
Autism.
I just put a teaspoon of salt into a pint glass of sparkling water. I live in a hot country. Add lime if you want. Actually tastes and feels pretty good
Hey guys, do you know a good website with a list of all gym exercices? Especially for abs/core
Exrx
Lads I'm thinking of completely ditching OHP because I have a bit of a shoulder tendinitis.
Arnold presses don't make me ache. Are these enough to replace OHP?
I've been doing standing one handed arnold press, it feels like it hits my delts pretty good and also works my core.
I wanna try a lower/upper hypertrophy split.
All the ones I see online show different workouts, volume and reps though.
Is there one that is considered the "best"?
30yrs, 89kg/196lbs and 190cm/6"2. Havent trained in a long as while and I am sick and tired of my body.
What are your recommendations guys? I need to bulk I get that, but until what weight? I have zero idea as to what the proper limit is. And when do I stop? Could some1 help me with how I should gain max?
Cut 20lbs then bulk
>tfw 5’4
I’m not gonna make it, am I?
Depends, how old are you?
my boxers are drenched in ass sweat after every workout, how do i avoid this? better boxers maybe?
Anyone got any guides to joint health? Do ya'll do stretches solely or are there some supplements you'd recommend? My knee is hurting a little bit right now and it's scaring me a little into thinking of my joint longevity.
I'm in the market for new powerlifting shoes. What's a good sturdy shoe that's not a glorified running shoe like pic related?
I am 25 and my test is around average, is it too late for me to make it?
with a brain like yours? Yeah, way too late.
Probably.
does this calorie calculation sound right for maintenance? almost seems like a bit too much. i'm cutting at 2400kcal/day and i'm barely losing weight (less than half a kg per week)
>flex my abs
>they feel hard as fricking steel but they are covered up by some belly fat
When I lose the belly fat will my abs still feel and look as strong as they do now?
Forearms are involved in pulling movements because you gotta grip the bar but are they involved much in pushing movements?
I mean you still grip anon. I do everything with dumbbells so I feel like mine are, but I can't answer this for a barbell.
I literally can't start a conversation, my mind is completely blank when I'm with someone. I mean, I ask the basic questions like what do you do for a living, what do you study and the typical bullshit. But when I meet the same person the next day I can't ask those questions again and that's when the problem comes. Not a thought or topic to talk about comes to my mind.
>You are overthinking, just say whatever you want
I'm not, i literally can not think about anything to say.
I'm tired of being a npc bros, tired of being mentally lost in every situation. What the frick is wrong with me.
Ask about their interests or hobbies, or talk about some of yours(vidya doesn’t count), if you don’t have hobbies find some
What kind of creatine do you guys use? What's the best one to get? I'm currently using picrel
Micronized creatine monohydrate, whatever brand is cheapest.
Follow up Q, is creatine worth taking on a cut?
Creetine causes water retention in your muscles, not under your skin.
This is a good thing while cutting, as you will be losing water from your muscles due to glycogen depletion. This water retention will actually help you maintain your strength while in a deficit.
If anything it's better than taking when bulking.
Makes sense. Will stay on it. Thans anon.
Why micronized specifically?
Shit, I bought it a while ago and I'm not sure. I think it was easier to find flavorless ones if I added that to the search term. I just put a scoop in my mouth and drink some water so I didn't want to take in a bunch of flavor chemicals or unnecessary additives. Don't think it matters if you get powdered or crystalline.
I like the ghost size because it's unflavored and it also had beta alanine in it so I don't have to buy that and mix it separately. I think I'll just stick with the ghost size if the type of creatine monohydrate doesn't make a difference.
Yeah it doesn't matter, just that you're taking ~5g of it consistently. Too much and you'll piss out the extra.
if I add chinups and dips to stronglifts should I do 3 sets of 10 or 5 sets of 5? I need to use the assisted machine for them, and Id do them at the end of the workout
What are you trying to get out of them?
can i use walmart great value olive oil for most of my cooking or sholud i be splurging for some expensive brand or other oil? any recommendations?
Why am I making no progress on squats? Been stuck around 95 kg for two months now, I weigh 74 kg and eat 3000 calories a day yet it's not budging, everything else is very slow (1kg every workout) progress, starting strength btw
you may not be squatting deep enough
If you're gaining weight and your sleep and recovery is good, you might need to move onto intermediate programming for your squat. Just in case though, do you have a video of your squat?
On the days I do incline training and sprinting I sweat like frick and I've noticed my sweat smells strongly of ammonia.
Am I gonna die?
eat more apples, worked for me
I trained arms yesterday, is it too soon for me to do back today?
No, those are different muscles.
I know but when you train back I know it puts stress on your biceps as well that’s why I wanted to make sure
I'm going to start hard sparring and friendlies with our sister gym in the autumn.
I'm 5ft5 and 130lbs (gonna drop to 126 or so to compete at Featherweight given my height and bf%)
I practice the peekaboo style, I know I need to work on my legs for keeping the stance and with the loaded legs for hooks etc. Should I work on Dumbbell OHP as an accessory lift for hooks? Or would building my traps and shoulders a tad more be deadweight in terms of mass?
What’s the catch with blue chews? I have pretty bad ED despite my best efforts to maintain a healthy diet, lift, cardio, no porn, etc, to the point where I barely approach women anymore because I don’t have the confidence to get it up. Is it a good idea to use these until I get my confidence up? Will they help me get erections when I’m not taking a pill or will they make my dick dependent on them?
heres a story time
>be me, kinda fat, going to gym to lose fat & gain muscle
>average looks, but tall (6'2)
>been going for a few months, get a decent recomp, made some gym bros
>gym girl approaches me to make a conversation, dont know what to say cause autist
>remember gym bro banter
>"tryna get big like you"
>awkward laugh, looks at me weird, walks away
so i have the la fitness multi club pass that lets me go to any signature la fitness which is pretty cool. im thinking of checking out other clubs in my area to see what they are like
Im planning on switching from a strength 5x5 program to a 3x/week PPL and Im thinking of doing both high weight low volume and low weight high volume sets of the compounds. Should I do them in the same workout, or should I do a high weight session followed by a high volume session the following week?
Rep ranges for front and side shoulders? Currently doing 3x10, but have heard 15-20 on a lower weight is better.
Should mention, I'm aiming for size. My shoulders are definitely my least developed or at least slowest developing. Followed by forearms and calves.
Dips for fatties?
I've figured out how to work most muscle groups with some cheap weights, but how to I work these muscles and back muscles (wide grip pull ups) when I'm too fat/weak to bear the weight?
Do I just ignore these until I build my arms up and lose enough weight?
Yeah don’t do dips while severely fat.
Not severely, but yeah, I'll just do dumbbell presses and shit while dieting. At least until I can do one.
Assisted dips on the machine. Set the weight to like a quarter of your body weight and see how it feels.
How precise are bodyfat calipers? Also, hoe much bodyfat% will I gain each month if I bulk at a 300 cal surplus?
Anyone?
Does anyone have a archive link or a screenshot of that one guy who got big on eating gorilla chow?
Is it bad if I get most of my protein from dairy sources?
Do you add in the other side weights when calculating how much you lift with the bar? I have been lifting for a year but after my back got btfo'd and I found out I was doing meme exercises I decided I need to do a new program. To properly do it I need to calculate the weight + bar. I.e I need to calculate deadlift and I deadlift two plates on both sides. Do I calculate all four plates or only two plates with the bar? I am probably gonna get called a Black person because le perfect aryan race that somehow lost a war.
Why would you not count up the total weight you're lifting?
What should I eat and do in order to get the biggest pump possible this workout?
Will snus make my muscle pump any bigger or smaller?
Is kneesovertoesguy legit? Has anyone tried his ATG program? Where can I pirate it?
Generally whats a good number of exercises per workout. Im starting PPL and wondering if its a good idea to cover most of the body with all pull exercises. im hovering around 9 exercises, but i think i can boil it down. Like does it make sense to do barbell curl and dumbbell curl in the same workout? or should I still follow PPLRPPL but each pull/press day do different exercises?
Can lagging back development be a limiting factor for squats?
absolutely. a lot of your stability and strength from your squat comes from your posterior chain (picrel).The squat develops these muscles a lot.
I can go to the gym 4 days a week. What is the best upper/lower split that is based entirely around bodybuilding/hypertrophy? I don't care about my powerlifting total, I just want to grow.
What is the best exercise (not squats) and rep range for nasty big quads?
10-15 on the leg press and 10-15 on the leg extension blew out my quads like a mfer. Leave a few reps in the tank and don't rest for too long.
Arnold's recommended rep range for leg exercises was 12-16 because legs naturally have more endurance type muscle fibers. 10-12 for upper body usually.
/moron
1-3 for legs
43-86 for upper body
might have moron muscle building genetics and be 300lbs with abs natty. going to a doctor to get check out tho
I'm a 6 ft, 235 lb man trying to lose weight. Just wanting to know how deep my caloric deficit should be. Autistic math incoming
According to https://tdeecalculator.net/ my BMR is 2074. I'm using BMR because other than walking to reach my step count (more on that later) and lifting 3x a week I'm pretty inactive.
On weekdays I aim for 10k steps or more daily but I hardly go out on weekends unless I have plans so I average 9k steps per day the average week. According to https://www.omnicalculator.com/sports/steps-to-calories that would translate to 553 calories worth of activity per day. That would put my TDEE at roughly 2627 per day.
If I'm targeting fat loss of 1% per week, that would be roughly 2.3 lbs fat loss per week, or needing a deficit of (2.3*3500)/7 = 1150 cals per day. 2627 - 1150 = 1477, that seems like a really steep deficit. I'm sure I pick up a small amount of extra cals from the lifting, fidgeting or other non-walking activity throughout the day, but my calcs have gotta be really close to what it is. Is that sustainable? Should my deficit be that steep? Would any other calc autists recommend something else?
you're trying to lose weight too quickly. 235 isn't morbidly obese to the point where you need to lose more than a pound per week.
Renaissance Periodization suggests no more than 1% bw/week, I think he's fine
you dont use bmr on tdeecalc, you use the sedentary option. your maintenance is ~2500 (depending on your age). add the ~500 cals for activity and youre at 3000 for maintenance. by aiming for a bf% loss per week , youre also disregarding water weight loss. at a 1000 deficit youll lose more than 2.3lbs a week. just do a 500 cal deficit like everyone else.
I have 7 days to go from untrained on cardio to sub 11 min 30 sec on a 1.5 mile test run. This is essentially impossible right? I thought about balls to the wall sprinting it but I think it's too far.
I'm 200lb, very fit but mostly powerlifting stuff btw.
Is there a way to activate side/rear delts with OHP? I'm already retracting my scapula
You shouldn't be retracting your shoulder blades on ohp, the whole point of the movement is it's a movement with scapular freedom. And they'll be hit just by doing the movement.
I mean I keep my traps disengaged to target front delts
Help me I'm moronic. I wanted to do 500 kettlebell swings so day one I did
10
15
25
50
Sets of swings and now my quads are screaming at me days later, what would be a sensible progression from nothing to get to 500 swings?
Best way to gauge body fat percentage?
DEXA scan or hydrostatic weighing
Thanks
Wait, where can I do a DEXA? Never seen this before
Couldn't tell you, you'd have to do your own research with that. I just know that DEXA and hydrostatic weighing are the best options for body fat and muscle mass checking.
For sure, I will. Was entering in my stats on losertown and it said I was 31% at 250lb and 30% at 230lb so I figured it was inaccurate
Frick k
Canuck here, need some advice on bumper plates for my garage gym? I wamt something durable that won't frick up the concrete slab, even with a platform. What's the difference between all the bumper plates? There's a frickton of choice. Are the ones with a small steel insert way less durable than the ones with a big steel hub? I'm leaning on the rogue black training plates
If you make a deadlift platform, I doubt very much that you'll frick up the concrete. I personally use two 3/4" thick horse stall mats stacked on top of each other and haven't had any issues with upwards of 545. Dennis Cornelius, a powerlifter, seems to use 3-4 stacked on top of each other and that's it.
Ok good but what kind of bumper plate do you recommend? Is there a significant quality difference between say rogue and eleiko? The echo bumpers seem flimsier and less durable than the ones with the big steel hub
>Difference between rogue and eleiko
Don't buy eleiko, very over priced and not worth it. Rogue should be fine. I have a pair of their 45 lb echo bumpers and I have no complaints, lasted me years already and look pretty close to new still. I couldn't tell you whether to go for the ones with the large metal hubs or not though, I'm not knowledgeable in that area. Only issue with getting only bumper plates is you'll run out of room on the bar more easily. Shouldn't be as much of a problem with Rogue but it's still an issue.
Hey Clifford, how can I fart less?
i did a lot of push ups yesterday and now i cant extend my arm straight. wtf did i do wrong?
DOMS. Your ability to work outpaces your ability to recover. Your joints are swollen and your muscles are tense. Ice it, massage it, gently stretch, and drink electrolytes to avoid cramps.
>Your ability to work outpaces your ability to recover.
is that a compliment? i dont know anything about being in shape.
thanks for the advice though. i'll get right on that.
I am doing barbell rows again but would like to do some other back exercise variations.
What would you recommend?
Pullups
I have a toned body with a mild gyno, the kind that goes completely unnoticeable when i get cold, at maybe 13% BF
What do i do to minimize besides surgery? should i train more or less pecs, upper and/or lower? will losing fat make it better or worse? help plees
gyno is more of a my-body-keeps-fat-here-because-hormones, keep training pecs and try to lower your bodyfat since bigger pecs = the fat is distributed thinner
What’s the right way to do a barbell row?
There’s gotta be more updated videos
>more updated videos
>6 time mr Olympia dorian yates's advice isn't good enough for me because the video is old
My thyroid is malfunctioning, causing me to be very thin. I've taken protein supplements for a month and hit the gym for over a year - barely any improvement. What do?
Eat more.
I didn't sleep at all tonight and now it's 9am. Should I try to get a few hours of sleep or not?
How long will it take me to Bench 2x my bodyweight? Can already Bench 1x bodyweight
benching 2x bodyweight is pretty much the upper limit of a natty, its near impossible as well unless you're doing some mentally ill upper-body-only routine since the rest of your body should be gaining mass as well and shit like center of gravity and muscle distribution etc
there is a near infinite amount of bodyweight exercises you can find on the internet, plus they're fun to do since you feel like some cool gymnast, also skip rope
give it 3-4 years from day 1 if natty though
1 hour per day on exercise bike + OMAD under 1000 calories per day but the rest of my day I'm literally lying down. I'm 5'10'' and 200lbs.
How long to lose 30 pounds?
Can someone answer me here? And if it's not possible to lose weight like this, can anyone tell me what I should do instead? I don't live actively...
may as well just fast at that point dude. your fricking your metabolism up and going to feel weak and tired all the time. if we don't know your bmr its impossible to tell you how quickly you will lose weight.
I've tried fasting but I don't lose much and when I eat again it seems like the weight comes back very fast. I think I have an EXTREMELY slow metabolism.
i wanna stop eating like a fricking pig
i cant stop myself and i hate it so much idk what to do
the only physical activity i do eveerday is jog for a mile or somethin nothing else
can anyone give tips to leaving being a fat pig and eating everything and instead of destroying my wallet on food, save the money
>Cook your own food, don't eat out
inb4 "but it's haaaarrrrrrrrrrrdddd" cooking is so easy. If you can follow instructions you can cook, just buy a cook book or look up recipes online
>Practice portion control
Those recipes will say they serve 2 people, or 4, or 7-8. However many portions, immediately separate what you cook into that many and put the leftovers in the fridge for lunch/dinner tomorrow
>No eating between meals
Not even snacking. Not even if it's "healthy". If you eat more than your portions, you'll stay fat. I don't care if you're hungry, after a couple weeks your body will adjust to having less food shoved down your maw.
>Get a calorie counter and calculate your TDEE
It's not an exact science, but it'll give you a good guideline for how much you can still eat in a day. It doesn't take that long to plug things in, and most of them let you save the recipes you're cooking for future reference.
Good luck, and stay strong. Fitness is a choice you make every day.
Tysm anon I'll be updating my shit on this board :))
trying to get better about my health and body but i can't afford weights or a gym membership atm. all i have is a 1 metre long looped resitance band, is there any good material on what i can do with it? searching through exrx isn't proving to be fruitful
bros can I replace bb rows with seated cable rows?
Yes.
thank you SIR
do both, otherwise no IMO.
Is running barefoot a meme? And is running barefoot on threadmills a good idea? The only alternative is pavement
both are terrible ideas, I usually run barefoot (treadmill at home) out of laziness and I usually get blisters and burns
plus when you're doing it outside there is the added risk of getting a splinter or some tiny piece of glass stuck in your skin
2.2 pounds of bodyfat is 3500 kcals, assuming you're cycling at 10 mph you should be burning about 550 kcals there, + and again assuming you eat 1000 cals a day thats a minimum 898 deficit
30 pounds bodyfat is 47600 kcals so 47600 / (898 + 550) = 33 days
keep in mind your bmr goes down with your body weight so it'll be slightly longer than that
My BMR is extremely slow or something, because I have been eating at a deficit for months and don't see a difference. That's why I bought the exercise bike and figured I can at least do 1 hour per day on it while watching videos or something in between working from home. So I am trying to do that.
Is the 1 hour per day on the exercise bike enough to raise my BMR or what can I do about that?
you have a scale right? weight each and every morning on an empty stomach AFTER taking a shit
you could pretty much lose weight not doing anything with the right diet, try drinking a cup or two of coffee per day to boost your metabolism and suppress hunger
also if you're interested try cycling in a more freeform way instead of setting the hour limit and go over an hour
additionally if your weight loss stalls do a 3 day fast
The way my desk is set up I am basically lying down, which has destroyed my metabolism. Also I don't get much sleep at all, which I assume might be making it worse?
>You have a scale right
It broke months ago but you're right. I'll get on that. Thank you for the advice.
>Also I don't get much sleep at all, which I assume might be making it worse?
opposite actually, your metabolism is 25% faster when awake IIRC, I used to pull all nighters chugging coffee and smoking insane amounts of ciggies just to boost my metabolism (don't recommend)
I'm genuinely confused them. I think I'm eating 1 rather small meal per day and then half-laying down and working all day, ever day, and getting about 3 hours of sleep on average, sometimes less per day. Yet I still have the same large gut I've had for years. It hasn't gotten any worse in many years but it never seems to go away.
I'll try more coffee though maybe. And your other advice
omad generally puts you into the starvation mode where your body tries to conserve the calories tbh, thats why I suggest the 3 day fasting at plateaus
also try eating at the end of the day if you're having the meal for breakfast
best of luck buddo
What a load of shit lmao
>Lower calories puts you in "starvation mode" which isn't even a thing for the overwhelming majority of the population
>But complete lack of caloric intake somehow doesn't
Don't try to curl the weight, keep your underhand elbow straight, and you'll be fine. Also don't roid.
>Lower calories puts you in "starvation mode" which isn't even a thing for the overwhelming majority of the population
>But complete lack of caloric intake somehow doesn't
>giving my body bare minimum amount of calories is less likely to put me into starvation mode as opposed to not giving any, which will by nature force me to burn some fat even if only initially
Starvation mode basically doesn't exist anon, fasting can be useful to break plateaus but don't act like bare minimum calories somehow makes your body unable to lose weight and break the laws of physics
But what about those barefoot running shoes? Are they any good or of any use?
they're ugly and suboptimal, any form of barefoot running will gradually "deform" your feet (toes and the front part of your soles will eventually get wider and expand when you put them down)
ACTUAL running shoes not only improve your performance, they reduce all sorts of potential damage to your feet and reduce the load to a degree with the cushioning
How do I deal with aggressive drug addled morons when I'm out with my gf? My city is fricked and I can't go outside at night without being threatened and shoulder checked by these creatures, but I don't want to get into pointless fights anymore bros
so, abs
do you just throw in a few minutes after a workout? or do you work them on their own?
I do abs every 2-3 days on top of my regular workout since its not really working out large muscles needed for other days
however try avoiding abs before chest/leg day
Hitting the point where overhand grip for deads is getting sketch and I intend on going for 4 plates in the near future. What’s the deal with mix grip?
you can also consider buying straps, you can find them for like $5-10
mix-grip works great, but I asymmetric strain on grip and back always felt weird for me
One of my buttcheeks goes lower in the squat than the other. What gives?
Need to do more Tricep curls.
I can still see the outline of my 6-pack at 19.4% bodyfat (per dexa). What does my body mean by this?
How do I lose muscle in my thighs, short of being in a coma for years on end? I don’t have a high bf%, so just losing weight isn’t going to help anything.
>inb4 anorexic
I just want thinner legs
Cardio (5k) before or after weights? I used to do cardio and weights on separate days but now my schedule is getting busier I need to move them together
What is the bare minimum amount of time that I need to let a muscle group heal before I train them again?
I'm tired of having to wait a whole week before I can hit certain splits again.
If it's taking you a week to stop hurting, you're not stretching enough after that exercise. Slow down, maintain the same weight, focus on form, and then after a couple weeks go back to overload.
>If it's taking you a week to stop hurting
Most of the time, I stop hurting after 1-3 days depending on the muscle and how hard I worked them.
Is that all I have to wait? Until the muscles aren't sore anymore?
1 hour - 3 months.
this moron
has no fricking clue what he's on about, recovery time has too little to do with stretches and there is a gorillion other variables
you might be overworking yourself, not getting enough protein, have certain exercises in other days that hit your fatigued muscles etc
try easing your routine until your muscles start healing in 4 days or less
Redcon1 MRE vanilla
i recently switched brands of fish oil. i did so mainly because of the 'better' type of fish oil in the form of triglycerides (vs ethyl esters).
about 2 days in, i've been having diahrrea about 4 hours after taking them with a fishy foul smell. i haven't change my dosage of 2000mg, although, the quantity of epa and dha are a bit higher than the previous brand.
is this normal, like some adaptation process? should i lower the dosage or cut them for good? pls help
You sure it hasn't gone rancid?
expiration date is 2 yeara from now, so i wouldn't bet on that
are you taking them with food
maybe the batch is bad or the brand
if they've been exposed to sunlight or heat they can still go bad, store them in the fridge or even freezer
If you dont keep them in the fridge they turn
my scapular retraction seems week.
according to physical therapist it works, but i can't cue it correctly and it always feels like it's in the wrong place or it takes considerable effort to pull it back and keep it there.
are there any muscle groups that i'm missing that might be tight that could be preventing activation properly?
Myprotein Whey vs Isolate - what's the best value per dollar on a cut?
get ON you poorgay
Yes.
Do you know if it’s common to look less muscular, or soft for a time period on a cut?
>Do you know if it’s common to look less muscular, or soft for a time period on a cut?
you usually don't (can't) get a pump on a cut so yeah pretty much
Some days I want to be as strong as possible even if that means becoming a fatass, other days my goal is to be as lean as possible (to the point where most of you would say looks dyel, for example Vinnie hacker but leaner and a bit bigger) even if it means I can't even bench 225.
So this mindset doesn't make me reach anything long term and I think my goal changes depending on how good I am feeling about myself on that particular day. How do I fix this?
Discipline to stay the course with whatever goal you choose to pursue for a given period of time
Do both.
>12% body fat but still have a belly
Should I just go get checked for ascites at this point. This is seriously starting to bother me.
How are you so sure you're at 12% then? (inb4 took measurements with the body fat machine at the doctor)
Multiple body fat calculators, both bmi to bf and navy, my waist apparently isn't even that big it's at 35.6 inches right now but all I can say when I look in the mirror is "You fat piece of shit why don't you have abs yet."
Will switching from an 3 day/week full body routine to a 6 day/week ppl improve gains if I eat suboptimal protein?
Should i use casein protein powder for my morning shakes while cutting to keep me full for a longer amount?
Has any tried using solitary fitness by Charlie Bronson? what are your thoughts? Did you make any modifications it?
whats the best machine for weight loss? i just use treadmill on 6 speed since im an autist that cant even walk right or even run, but im thinking of going with the stairs machine. also will anyone look at my ass if i go with that?
>whats the best machine for weight loss
the fork down putter x F
i dont know what that is and it probably isnt in my gym
weight loss is diet anon a machine won't do shit
i want to lose it fast while i diet moron, thats why im asking
>lose it fast
that is not how that works
Probably heard it 200 times but the biggest change you need to do for weight loss is diet.
Assuming you know that, use https://www.healthstatus.com/calculate/cbc/ or any other calorie burning website.
Congratulations anon youre on the pathway to loose weight! And yes people will but its like "Oh look a butt" and then carry on with their day.pj0tx
>whats the best machine for weight loss?
actually walking/jogging outside instead of the treadmill, you burn more calories
additionally the slower you go the longer you can keep going, considering you're on a diet and exercising pretty often you should just walk at 4-5 kmph for hours (that is if you can spare the time) walking has better longevity and you don't need to take any days off
Recommend me a good intermediate 3 x week routine pleeeeeeeease
Nsuns 4 day LP
>4 day
Then use the 3day LP idc
Madcow
II got the lingering annoyance from being sick earlier in the week
While im no longer having headaches, body aches, etc im still not 100% and feeling fatigued
As much as I want to go lift, should i stay cautious and wait a couple more days or yolo frick it
Bench: 72.5kg 3x5
OHP: 42.5kg 3x5
Bent over row: 85kg 3x5
Deadlift: 100kg 3x5
Zercher: 80kg 3x5
Realistically how bad are these lifts? These are just my main compounds I’m focusing on improving
Can someone please tell me if my rate of progress is bad/normal/good?
Been working out since January and here are my main lifts so far:
>overhead press 4x8 75lbs
>bench press 4x8 120lbs
>squat 3x5 160lbs (still linearly increasing on this one, definitely lower than it could have been by now since I took a break of 4-5 weeks)
>deadlift 1x5 230lbs
Do these numbers seem ok for around 6 months of progress?
What's wrong with my calves?
nothing, they're shredded
I just did RDL and my heart was racing so fast I thought I was gonna get a heart attack, is it normal?
they're not between my quads dummy
There is no way I could have burned 1000cal on a short weightlift, stretch and 12k walk, right?
I was expecting it to be around 600cal.
12K walk is 600 calories by itself (50 cal per kilometer on avg)
> Be me, 28 y.o.
> I want to frick a MILF from my gym.
> She must be like 50 or something.
Should I?
Time for a cut soon- will be doing a cut of 2000 calories: 250g protein, 125g carbs, 55g fat
In order to hit that protein goal while also getting protein/calories around the clock, I'm gonna need to start using protein powder.
Any recs on brands?
I used Optimum Nutrition whey back in my pre-covid days but thought it was kinda clumpy when hand-mixing
>I'm gonna need to start using protein powder
you HAVE to be spastic to believe this under ANY fricking circumstances, you can easily get 250g protein from chicken breast while maintaining 2k cals
how is your whey brand related to this
>you HAVE to be spastic to believe this under ANY fricking circumstances, you can easily get 250g protein from chicken breast while maintaining 2k cals
Yeah I'm not eating 1.8 lbs of chicken breast a day for 70 days straight
Also cold chicken sucks so I'm not gonna be eating that for lunch
>1.8 lbs of chicken breast a day for 70 days straight
chicken breast contains 25-30% protein on average, you don't need to eat that much
There is 140g of protein in 1 lb of chicken breast
I made a fat gf, now how do I tell her to diet/exercise, she has a 10 face but her body makes her 5
she will drop your ass at the speed of light if she loses weight
are there 7 day cardio routines
i just want the effects of having something that wakes me the frick up every day
I didn't specifically look up any 7 day cardio routines but you should be able to cycle between arms-legs-core on a 7 day routine
was thinking about a split but i'm autistic and just want to do the same thing in the morning 7 days before i head off to work/whatever
been noticing significant performance boosts to literally everything i do during cardio days, want to capitalize on it
I mean depending on how much you do, you could do the same exercises every morning
I got a friend who does a couple sets push ups sit ups curls and shit every morning
>I mean depending on how much you do, you could do the same exercises every morning
well yeah, i'm asking if there's like a well established 7 day routine out there to avoid overtraining
i think it's also easier to avoid overtraining with cardio, but you can always overdo it
Been on the PHUL routine for a few months and got decent results but my gains have been really slowing down recently. Wondering if switching to something like PPLRPPLR... would be a good idea???
Gains always slow down noon. Get over it. It's over. You're maxed out.
I'm losing weight and getting leaner on my cut but I still feel like I can pinch the same big amount of fat on my stomach as when I started. What gives??