Question That Don't Deserve Their Own Thread
Remember:
>Relationship shit isn't fitness
>Medical questions are for doctors
>Google can help narrow down general questions into specific questions
>Given time, we're all gonna make it
QTDDTOT
Question That Don't Deserve Their Own Thread
Remember:
>Relationship shit isn't fitness
>Medical questions are for doctors
>Google can help narrow down general questions into specific questions
>Given time, we're all gonna make it
So I started front lever progressions and pulled one of my abdominal muscles doing L sits. Had to make sure it wasn’t a hernia, cus it fucking hurt whenever I’d sneeze, cough or get out of bed. How can I prevent this in the future?
>t. Sits a lot for work
Know your limits? It sounds like you just tried to progress too quickly and injured yourself. It happens. Maybe try building up your core a little more.
Since "abs are made in the kitchen" is it worth to train abs if i am skinnyfat or should i spend that time on other parts of my body and when i lose enough fat then start training abs?
And i know a strong core is needed for a lot of exercises, just trying to find the best way to focus my time exercising on
Homegym chads, what do I actually want in a rack? I've been looking at racks and I've settled on two. One is a one-and-a-half-rack (one full size side and one half size side) and the other one is a full double rack. The full rack has a landmine attachment and a various positions pull up bar too, but it's about 200$~ more expensive. Is it really worth to 'buy once, cry once' or are they just nice-to-haves that don't really matter all that much? Are the full size posts a huge upgrade?
Mostly will be doing classic barbell movements + weighted calistenics (both with bars and rings).
Don't fall for the meme, start training abs right this moment
Your abs are a muscle like any other and they'll grow if trained. You can even make them big enough to show through higher levels of body fat. But you have to make them grow, unless you want 'skinny boy' abs that barely count and won't show up at BMIs above 19.
Also do progressive overload with them. Your abs actually get strong as fuck, with cable crunches you can very easily hit 1xBW and dragon flags are endlessly progressable.
bump
You haven't been eating anywhere near enough if your lifts aren't increasing steadily
Run SS, add some Accessories and eat MORE REAL FOOD
Training crunching movements create the creases in the fat to show the definition
I used to do 60 reps 1-2x/week and that was sufficient
Get more water and electrolytes and eat more
If your ab just tears, you aren't retaining enough water to exercise safely
>Run SS, add some Accessories and eat MORE REAL FOOD
but im gaining weight rather quickly despite my low-ish caloric intake, do i really need to eat moar as a beginner?
You should be gaining well over a pound of week as your body adjusts.
At my bodybuilding peak, my weight could swing as much as 10 lbs in a single day.
You really really really shouldn't be watching the scale so closely. Efficient muscle building takes some fat gain, but if you actually build muscle, cutting gets easier and easier as you gain mass
If you're worried, add in LISS cardio after lifting (and add calories for it) to make sure you gain less fat
alright thanks. ill try not being a pussy about it and adjust my calories upwards while trying to maximize my recovery
>Training crunching movements create the creases in the fat to show the definition
I used to do 60 reps 1-2x/week and that was sufficient
Ok, sounds good. 1/2x a week doesnt take long either way. Thanks
>fucked up the greentext
Now im embarrassed
Being embarrassed unironically hurts your gains due to the hormones needed to feel embarrassed or insecure
Fix that first
Lifting makes you retain water as a protective action and in response to sweating
Stop watching the scale, eat more and only worry about how strong you are and how you look.
Getting autistic about lifting without proper experience hurts your gains sooooo fucking much
Your goal body weighs 60-80 lbs more than you think anyway so you need to gain weight if you think you're ever going to get there
Do anybody have a image of the neck stretching exercise?
The one where your off hand is anchored downwards, your head is tilted the opposite direction, and your on hand is aiding the head tilt by pushing your head towards the on hand shoulder?
It's just a trap stretch
It's my birthday this weekend, I used to drink fairly regularly, keeping me at around 20%bf.
Tempted to have a few drinks and play FF7 on my bday but I know how quickly those calories add up so I'm in two minds. What do?
today i'm supposed to lift but for the past week i've getting a clicking sound and sudden right knee pain whenever i squat and it has begun to affect my deadlift. also i have been told to rest and only do upper body. what could this injury be and how long will it take to recover
go for a run you fat sack of shit
answer for this pls
it's over
I have a small wheeze in my lungs. Any exercises I can do to strengthen my lungs?
Start smoking and then stop cold turkey to lungmaxx & willpowermaxx
Can I just do bench press if I do a lot of cycling and get fit this way (not become a bodybuilder)
or do I need a pulling exercise too
You won't get very far. You should do at minimum:
1 chest exercise (bench)
1 shoulder exercise (overhead press is best)
1 row exercise (pick your favorite of barbell/cable/single-arm row)
Since you're cycling you don't NEED to target legs additionally, but you might see improved gains on hills if you add in squats
thanks brah
just do bench press and cheat curls same days for minimalist approach. You require high protein intake to become massive either way.
do i need a pull up bar or is not necessary
i already do rows and push ups
It's not a necessity, but I would still recommend it. Like I said to this Anon
you want to incorporate different movements in your muscle building. For example, it'd be better to do 4 sets of rows to failure, then do 4 sets of pull-ups to failure, than it would be to do 8 sets of rows to failure and not do any pull-ups.
Push-ups are great for your chest and triceps. As a beginner, do as many as you can, but eventually it just makes more sense to overload your muscles by applying weight on a bench press (like a barbell, or dumbells).
tyvm i'd see if i can get one
What muscles involve me keeping my back straight when doing squats?
I tried doing weighted squats for the first time and keeping my back straight was harder than the actual squat.
Back Extensions, Deadlifts and Rows will help strengthen your Traps and Spinal Erectors, which helps pull your shoulder blades back. Also, keep doing squats, just lower the weight so you can keep your back straight.
Cool. TY for the advice.
Brace your core as well as strengthening your back
Seated good mornings are also good
based pantyhose fetishist
my god imagine the sexo
i do BSS with DBs and back squats on each of my leg days, 4 sets of each. is that enough as a beginner to develop my squads or should i try and add a quad isolation? if so, what are good options to do at home with no machines or cables available?
You'll be good. Beginners can pretty much do anything and build muscle, as long as you push your muscles to/close to failure and keep up with good diet and sleep.
Generally you'd want to do different biomechanical movements for each muscle group, but it's not required. Isolation exercises become more important for people that want to really focus on bodybuilding and aesthetics.
ok, now that i read my shit again you might think that i do both of of those on my leg days but i do BSS on leg day 1 with deadlifts as main lift and regular squats on leg 2 as main lift, not both of those on each day, my bad. would that still be enough volume?
Ya, especially as a beginner, you'll be fine. You're hitting a little bit of quads with your deadlift as well. You can always do a dropset too if you feel like you wanna go harder on your quads.
You could add sumo deadlifts to your 2nd leg day, which puts a lot more focus on your quads and abductors as well.
The general rule I learned and that has worked for me is this:
- You want to hit each muscle group between 5 - 10 (6 - 8 being the sweet spot) hard sets during a specific day.
- You want to hit each muscle group between 10 - 20 hard sets during an entire week.
For example; if you do 4 sets of bench press and 4 sets of pec-flys on Monday, then do 4 sets of bench press and 4 sets of pec-flys on Thursday, you've completed your chest exercises for the week. You did 8 sets of chest each day, for a total of 16 sets on your chest for the week.
If you're only doing 2 exercises on your leg day, you could do something like this:
Day 1:
- Deadlifts, 5x(whatever rep range you want)
- BSS, 5x?
Day 2:
- Squats, 5x?
- Deadlift, 5x?
That way your quads and hamstrings are both getting 10 sets for the week.
I hope that helps. Also, just an FYI. I'm a pure aesthetics lifter (with some boxing thrown in), so I really don't focus on raw strength, or explosive power. So, I tend to do fairly high reps and long time-under-tension reps. So, you'll get a lot of different opinions on here. Powerlifters will tell you to do the 3x5, or 5x5 lifts, but even on the Deadlift, I personally do 8-12 reps per set.
Stop spacing text like a redditor
It makes it easier for people to read.
it doesn't retard.
you need to go back
cope and seethe you dilated gay from beyond help
I hope your mother gets cancer, gay
how fat are you?
pathetic samefagging from a pathetic redditor getting called out for pathetic post formatting. have a nice day
I bet it's 26%
post nose
How much more should I do on deadlift before I count it as 4 plates if I'm using hex bar? I'm scared of el snapo rip
bumping this. I'm thinking it should be about 15-20 added (so 4pl8 equivalent would be 420-25), but trying to figure out what I should aim for as my goal. For context, I'm at 140/210/290/385(hex) for 3reps so my DL number is a touch higher than you'd expect from usual equivalents
I currently am training 1 hour of boxing 6 days per week, and doing 2 fullbody workouts with a barbell at home. I'm seriously considering joining a Gym and going let's say 3 days per week while still boxing 6+ per week.
I used to lift a few years ago but I prefer boxing as I hate women and the punching bag is good therapy. Anways, if I train for strength in theory I should see some increase in muscle mass right?
I should add that my main goal is to reach 12% BF eventually, currently around 20% but i don't want to look like a scrawny dyel, it doesn't help that I'm at 5'7 manlet
tl;dr Boxing + Weights, yes or no for some gains
Any body weight or dumbbell hamstrings exercises??? Cant think of anything than RDL, i have problems doing them cause of extreme lack of hamstring flexibility
is doing leg extension like this a decent way to do some quad isolation, possibly even with dumbbells?
im at heavy strict overhead press weights (for me) and im just wondering what can i do to prevent fucking dying if i fuck up some day?
i just put the safety bars super high up and expect that to just catch it if i drop it, but is that just gonna make my death even more assured if i drop it somehow?
should i just grow some balls and do it without the rack safety things and just drop and run forward if i fuck up??? is there a guide on how to make death/maiming less likely with the ohp???? pls help and thank you
i've been doing interval training for over 3 weeks now, every 2 day, 1 day training / 1 day rest, my garmin watch showed me that my VO2max has been dropping cause i've been doing normal light jog, that didnt raised me heartbeat above 85% so i figured ill try to do some intervals, they're good for raising endurance, and at first vo2max raised a bit, then dropped, and started again raising a bit
so i thought that its rising only through doing max pace intervals 200m and then 200m light jog, but when i was doing stronger than usual warm-up, and it showed me that my Vo2max started to raise on normal jog, which was very weird to me, cause i thought i have to do hard pace to achieve it, and now im confused, if im messing something up, or im doing excactly what im supposed to.
also another question, if i wanna raise my vo2max, can i just keep my heartbeat above 85% for longer duration of time ? or intervals 200m sprint / 200m light jog are the key here ?
So how often should I work on mobility/stretching optimally? Should I do some mobility work as soon as I wake up, then at the gym some more mobility and then after workout some stretching? 2-3 times a day essentially? I suppose it depends on how flexible you are to begin with but doing it 2-3 times a day wont fuck my strength gains right? What do I do when I am very happy with my mobility and flexibility? How do I maintain that level? Just cut from 2-3 times to 1 mobility before workout and then post workout a stretch? I don't know much about this area.
what type of mobility? you're probably fine just doing five minutes or so of shoulder stretches before lifting. don't really see much need for anything else except maybe ankles, but lifting should improve your mobility
If I can only go halfway on a kneeling ab wheel roll, should I just keep doing it halfway or would another exercise be more effective until I can?
Do upright rows hit lateral delts?
I do feel the lateral delts under tension, but not sure if this isn’t one of those cases where the muscle under tension isn’t actually “worked”…
Yes they do. Upright row is one of those movements where individual build plays a big role in what they feel like
>im not sure what to do.
Unless you care about having a strong grip for the sake of it or are planning on competing in PL or strongman, buy a pair of versa grips. If you're dead set on improving it basically anything that involves holding something heavy for a prolonged period of time works. Deadhangs are fine plus they feel good on the back
Why do people ask a question and then proceed to answer it in the next sentence lol
I suggest you just lift heavy and eat right and shut the fuck up instead of listening to whatever broscience quackery bullshit you get your info from
How long before bed do you stop staring at a screen? It's unlikely but you might want to read up on sleep apnea. Unfortunately there are so many variables that can influence your sleep in this way that it's hard to pinpoint
one day I just noticed my shoulder feels weird. its not really painful or anything. i can feel something kinda snap when i lower it after having it above my head like a OHP position.
arthritis runs in my family and my bro in his 20s got diagnosed with rheum arthritis recently. could I have an arthritic shoulder joint?
Ive taken almost 2 weeks off lifting and the shoulder doesnt feel any different. If I had hurt it when lifting shouldnt there be an improvement by now
just knocked out some 100lb OHP and my shoulder didnt get any pain or anything its just feels "weird"
my grip fucking sucks no matter what exercises, deadlifts, lat pulldowns, rows, bicep curls, even lateral raises my grip always gives out. im not sure what to do. is there an exercise i can do that trains my grip?
i saw this one thing on tiktok that was to time deadhang till failure. rest for however long that deadhang was. and repeat till i cant hang. it seems like it could work
Currently lifting 4 days a week, running 3 days a week, M T Th Sat Lifting, W Fri Sun Running. Should I drop one of these for a rest day or should I be fine? Feel pretty tired most mornings and I'm worried I don't rest enough.
how do i build very dense muscle thats very hard like granite? unlike gay puffy bodybuilder/steroid muscle.
i heard people whos bodies are so dense they are negative buoyant under water and cant float by themselves. i heard to train for strength without following bodybuilder stuff
90% of the time, i will wake up from my sleep only 4-6 hours in (out of 8-9 hours i should be sleeping). I will then fall back asleep, but only for 30-45 minutes at a time until i wake back up. How do i fix this shit? So far ive stopped drinking liquids 2 hours before bed and stopped browsing my phone in bed, neither of which has helped very much
on a brosplit, deadlift with back day or leg day?
both options fucking blow which is why a lot of people that don't care too much about strength switch to RDLs since they can be worked into both days due to lower incurrence of fatigue. i love deadlifts so i didnt do that but i couldnt make it work on any day where i need to do other heavy compounds that involve the back or legs so i put them in my arm/fluff day instead
can you get hooked on taurine like kraktom? saw it was good for insulin resistance and fat loss..might give it a go but have a history of substance abuse so need to be careful
I've noticed people saying that you need to do running to maximize the effectiveness of supplements, I'm not doubting it but I can't find an answer as to why that is the case, even after googling it, so why do you need to run?
How far can I get with just a squat rack and barbell?
also is 200lbs a good amount of plates to start with?
Pretty fucking far. And I'd say more like ~300 lbs of plates to start.
t. 99% of what I use are barbell, squat rack, and bench
>bench
wasn't planing on get a bench, Just weighted push ups that a shit idea
Yes, it gets annoying really fast. Bench is way better. You can get a pretty good bench from Bells of Steel for like $200 that will last you a lifetime.
sounds good, is 50lbs in 5's 1's and 1/2's to many?
If you only ever plan on using a barbell? Yes. You don't really even need micro plates honestly. Below is what I'd do
X pairs of 45s
1 pair of 25s
2 pairs of 10s
1 pair of 5s
1 pair of 2.5s
And that's it. Everything else would be superfluous. If you eventually want to get loadable DBs then double everything at 25 lbs and below.
dope I had a feeling I was being autistic
I already do enough cardio and calisthenics to keep me from going full bloat max
Ignore this paypiggotry, this is all you need
https://texasstrengthsystems.com/products/starting-strength-bench
>t. 99% of what I use are barbell, squat rack, and bench
you're a fat ball of lard blobbert so im not sure how much of an endorsement this is lol
shut up
Ice up goblina, ya got smoked
you're a fat ball of lard
And I'm stronger than almost the entirety of this fucking board, minus like 6 active posters?
Only way to know would be to test your actual barbell conventional/sumo deadlift. You using high or regular handles?
>And I'm stronger than almost the entirety of this fucking board, minus like 6 active posters?
Three reds, three lifts, 9 reds total
I didn't know you were IST ausfreak
He's STILL missing threads
Imagine
Couldn't be me
>And I'm stronger than almost the entirety of this fucking board, minus like 6 active posters?
classic blobbster
What’s your total?
1480 (520/410/550) at 269
I’m stronger than you
Cool. You gonna post any vids?
No because I am a humble phone poster who doesn’t care enough to figure out how to transform videos into webms. I am stronger than you though.
>he records all of his lifts
imagine sacrificing your health by being a fat fuck for years on end just to have a mediocre total
>How dare you enjoy things differently than I do!
High handles. Any benefit to using regulars?
More ROM -> more gains. You're basically doing a block pull with the high handles.
You'd be better off selling the power rack and just doing Steinborn Squats and Belly Presses
fatty getting into the gym, how the fuck do I know what weight to start off with on my lifts?
I have a pretty good base of strength from my job but do I just do reps till failure increasing the weight each time until I can't do a certain amount of reps?
Why am I getting a lot of tinder matches as a black guy, despite the fact that people said that Black people have a hard time on Tinder?
anyone do pullovers with an ez bar? my shoulders dont feel good with a dumbbell which fucking sucks cause the lat stimulus is great
go for the 2x rack if you have the space for it. A decent landmine is worth that much anyway, so you're essentially getting the extra posts and pullup positions for free if you bought a 1.5 rack and LM separately
Is Total Weight Moved a good measurement for tracking and enhancing your progress in your workout program?
Just finished my 15th week of mad cow
And want to jump on a daily squatting program any recommendations?
>Just finished my 15th week of mad cow
>And want to jump on a daily squatting program any recommendations?
asking again
Is an hour a day of working out really enough?
With my current lifestyle and work schedule, I get in max of 1:30 at the gym on weekdays. On Saturday I try to exercise for 4+ hours, usually cardio like rucking or hiking up a mountain. Sunday is my only rest day, as God intended.
I feel like it's not enough.
its definitely enough. that doesn't mean you can't do more if you'd like.
>Is an hour a day of working out really enough?
>I feel like it's not enough.
>Why do people ask a question and then proceed to answer it in the next sentence lol
Just workout more or use high intensity techniques to feel like it's enough.
You mean like progressive overload with weight? yeah that's what most do. I prefer weights+reps where I increase reps, then add weight.
The last movements of my routine always hit failure even at lower weights
How do I improve my endurance? Do I need to give myself more per set rest time than 1:30?
Should I buy microplates to load onto my ohp? I'm thinking I should get 0.5kg personal plates. Maybe 2kg worth of half kg.
yes.
more rest. I never rest less than 2 mins.
no.
Gonna start doing hook grip for my deadlifts. Should I do it for my warm up sets too until I git gud or just do it only when my double overhand fails.
you wont even be able to do your warmup sets most likely at the start lol
Then how tf should I practice it to get up to working weight?
start over
Does planking actually work?
How do I flatten my belly? Can't say I look like onionbro, but looking down there's a clearly visible arch.
>no tan lines
dropped
If I want to try carnivore, it's okay to eat any kind of meat plus eggs or do I need to be really strict about eating only red meat?
I'm a complete beginner, I want to have 2 days a week between my greyskull days for arms. Is it a good idea to have like 6 exercises, 3 for bis and 3 for tris? Should I have more exercises then 6? Should the ratio be more towards triceps instead of evenly split? Any other advice for me?
3 is plenty. I tend to do 2 biceps, 3 tris, and 2 or 3 forearm.
Don't know what exercises you are doing, but do a supinated curl and a hammer/reverse curl.
Do a pushdown/dip, skullcrusher, and maybe a cable overhead extension.
I do forearms since they were weak and I found targeted work grew mine fast. I did wrist+finger curls, and reverse curls. If you do this, go light on reverse and wrist curls.
You have abdominal muscles that are pretty big/strong. Look at freaking eddie hall.
I find it's hard to go to a store, or do loud work in the garage since I don't want to wake up neighbors.
Is the word out on cholesterol yet? I tested pretty high (227) but I had a non-HDL:HDL ratio of 2.6 which is ostensibly pretty good, and triglycerides <80. My doc still seems concerned though.
Why am I able to see the outline of my abs, despite being kinda fat right now?
I've been staying up whole night and hitting the gym at 6am then sleeping during the day.
Is there a downside to doing this or am I fine?
>I've been awake all day, hit the gym then go to sleep at night. Is there any downside to this?
I was concerned because some anon told me about circadian cycle. When I stay up whole night it feels like I have more energy and pump at the gym but my heart is beating faster aswell it looks like.
circadian rhythm is whatever your normal is. if it's normal for you to stay up late and then lift, that's fine. any other daytime person it will mess with them, but for you, it's ok. you're only issue will come after doing that for a few months. humans aren't nocturnal, so you will have degradations in some form or another. this is why typical night shifts are ideally only a few months long before you get put back on day shift
what are some decent core/ab strength accessories? the rest of the internet only provides meme answers.
I consistently do decline sit-ups. I do them every workout and slowly progress in reps, then weight or angle.
Find something you like and stick with it. I hear some like weighted cable crunches.
Bros, is my fitness pal a good app to calorie track? I'm kinda on my 4th month of using it religiously and I'm wondering if this plateu has to do with how it calculates what it thinks I should be eating a day. I set it to lose 2 a week and not very active lifestyle (though I go to the gym)
I've only lost around 4 pounds since late January. I've been eating a bit under the calories it says I can eat a day. Usually around 100-200 calories below. This is suffering I just wanna go below 200 asap.
>Usually around 100-200 calories below
eat less or move more. 500 deficit is standard. also don't rely on these trackers to calculate your tdee. they are a good starting guide, but you need to look at the scale every week and adjust food intake appropriately to meet your goals.
it's certainly not normal. go to a doctor.
anything that adds weight. cable crunches, weighted situps, knee/leg raises.
I'm eating 1000 under what fitness frog says. Add to that the 100-200 cals per day. Its suffering to plateu like this.
>I've been eating a bit under the calories it says I can eat a day. Usually around 100-200 calories below.
>I'm eating 1000 under what fitness frog says.
well which one is it?
also if you've been in a deficit for multiple months you need to take a break for a week or so and eat normally.
My bad what I meant to say is, fitness frog says I have a tdee of 2500. Well I'm currently eating a max of 1300-1400 cals daily. Instead of reaching 1500.
That's interesting though, didn't know I needed to take breaks. Why is that? Do I just eat to my TDEE? What js the benefit of eating to my TDEE for a week?
I think my tonsils are bleeding and I keep spitting this stuff out at night. Is this a cause of concern?
I have a bunch of jams. what fit menu can i cook with them?
How do you go about shitting big brown logs?
3 teaspoons of psyllium husk every morning. Plenty of water.
As a mid-beginner in dumbells only (an apartment gym), should I do full body workouts 6 days a week or 3 days where I target specific groups? Thanks
You should do 4-6 days a week minimum. Since you are “mid beginner” you can do 4 high intense days or 6 lower intense days. But since it’s all dumbbells, it could be hard to construct a useful leg day. So I’d do 4 days, with 2 push and 2 pull. On push days I’d add in Bulgarian split squats and lunges. On pull days I’d add in ham curls. Not an ideal scenario for strength, but contrary to popular opinion you can gain muscle and get strong in your gym if you put in the work.
Hey anons, I need a new cardio exercise. What should I add to my daily routine? Currently I do 45 mins of walking a day on a treadmill.
I'm thinking exercise bike but I'm down for suggestions
What’s the difference between eating your protein meal before or after the workout?
If you've had protein anytime in the day before, you don't really need it right after your workout. Some people feel better if they slam a shake before.
If you like lifting fasted though it's prob a good idea to get same asap after lifting.
The window is 4 hours before or after the workout.
So it doesn’t matter if it’s before or after?
According to the “science” no. But I prefer after because it feels better to gorge on protein right after a super hard workout.
What's a good all around yoga/stretching routine? Legs, back, arms, etc. I work in maintenance and am beginning to feel the years make me leas flexible.
How can I quickly lose 2 kgs/4.5 lbs fat in two weeks while already being skinny?
If I try meme crash diets like ancient boomer ladies from 60s to 2000s or Christian Bale Machinist stuff I will just keep the fucking fat while melting the muscle away even if I lift 1-2 hours a day everyday.
If I do low intensity steady state cardio for 1-2 hours then I don't have time for lifting.
If I do both then I won't be able to sleep more than 5-6 hours so my stress hormones will skyrocket and prevent fat loss or muscle maintenance.
I can lose it in a whole month for sure but I am at my fucking limit.
Fucking body builders how the fuck do they even get sub 10% is beyond me other than PEDs or retarded drugs like that one that literally burns you from inside with 24/7 high fever or diuretics for purely water loss.
4.5lbs is fat is 15750 calories. Divided by 14 days that’s 1,125 calories a day you have to be below maintenance. So you’ll have to really go hungry for 2 weeks.
Problem is, with a deficit that large, there’s no way your body will only lose fat. You won’t have enough energy for muscle stimulation, and you won’t be able to eat enough protein. So probably more than 50% of the weight you shed will be muscle.
Why not create a deficit of 500, keep protein high, lift weight, and lose 4.5lb of fat over a month instead of muscle over weeks?
>How can I quickly lose 2 kgs/4.5 lbs fat in two weeks while already being skinny
Why in the fuck are you cutting if you're skinny?
I am on a cut and it has tanked my energy levels and motivation. I struggle to even move my body around. How do I fix this?
Eat more, retard. Stop “cutting and bulking”. That is a meme.
So how do you stay somewhat lean then
Count macros. High protein. Lift weights. If you need to lose fat, keep calories on the low end (but not too low). Lose weight very slowly and ensure it is all fat by lifting heavier and upping protein. If you want to gain muscle, lift heavy and eat high protein. Got it?
Dr. Is going to check my testosterone levels how can I make sure its as low as possible when they draw my blood?
I've been lifting for about a year. In a weightlifting course at school so I just follow a routine. Twice a week we lift weights and once a week we do a kettlebell routine. I'm definitely seeing improvements on my body as well as in my lifts.
We always do some variation of an olympic lift, then some variation of squat and bench press. We are tested for our one rep max at the beginning and end of each semester.
I have improved dramatically in the squat, but my bench is really trailing behind.
I always pull myself up to engage my back before I start. I have a slight arch in my back. I am obviously still a noob and don't know what I'm doing wrong but I want to improve my benchpress. What can I focus on?
What fit related birthday gift should I get my cousin going into high school next year? He said he wants weights. Thinking some dumb bells or maybe a kettle bell? He's a really good athlete but not really into weights yet
unless you plan on spending a lot it'd probably be better getting some lifting accessories and he goes to a proper gym. Lifting straps, maybe a belt, gym bag with towel and shit. If you get some dumbbells he's going to use them for 2 weeks and then require a higher weight unless you get adjustables
Want to add dumbbells to home gym for incline benching, but also don't want to spend hundreds on a set of them. Would the most cost efficient approach be to buy Olympic size dumbells (the adjustable kind) and to then use my olympic plates on them? Up to what size will work? I've only got two plates of each weight until 20kgs, so I'd need to buy extra to even them out. Do I just get a bunch of extra 5kg plates and then one more set of 2.5 and 1.25? Or will the diameter of 10kg plates still be doable?
Hell, would you even say that it's worthwhile to spend money on that just for incline bench as an accessory lift? I really have no other need for them right now.
>can't digest beans/lentils well
Now what? I dont want to buy more animal protein.
gay
guys I know this question has been asked countless times but I'm too stupid to find out.
I'm a fatass trying to start losing weight. I find that I can do rowing machine and rope jumping and somewhat enjoy them. However I'm worried they may be too low intensity to be effective. For rope jumping I can do ~100 at a time and then I get tired and need a short break. For rowing machine I can do 20-30min but it doesn't feel like I'm sweating a lot.
I do sweat a lot on a treadmill but it's just so exhausting even 15 min feels demotivating like I'm struggling to catch my breath and next get wake up super sore.
Should I keep doing what I enjoy more or should I get back on the treadmill? I also never tried lifting because I don't have a buddy to watch over me.
sweating has very little correlation to weight loss aside from being an indicator of your body expanding calories
>Should I keep doing what I enjoy more or should I get back on the treadmill?
depends what you want I guess, you can keep doing things you enjoy but the treadmill is a very effective way of building up your lung/cardio capacity which will eventually be a great improvement to your day to day life
if you don't care much about lung capacity or cardio there is no difference, if anything you don't even need to do any work to lose weight and you can just go on a (rough) diet instead
is there any reason I shouldn't eat literal butter to hit my calories on a bulk?
>inb4 le cholesterol
is it really THAT bad to eat butter to gain what five ten pounds?
just eat eggs or drink olive oil bro
how tf can you skip 100 times before tiring as a fatass but struggling to jog for 15 min on a treadmill?
meant for
I dunno but I am just super bad with running and climbing stairs. I enjoyed rope jumping when I was in grade school so I'm less clumsy on that. Also when I say 100 it's not non interrupted it's just without taking a break.
currently doing a phat powerbuilding routine, not sure if I should keep up on it, I want to get stronger but i feel like those who do pure powerlifting routines with minimal accessories dont even look like they lift, ive been doing a linear progression scheme but progress is so slow now each week il either stay the same or just do 1 more rep on my heavy compounds.
bench 275x5 squat 365x5 dead 495x3
I'm 96kg trying to lose weight asap. I already do CICO with OMAD (900-1.100 kcal/day, 170-190grams of protein/day) while lifting 4-5 times/week. I recently started walking 20k steps/total each day (5k to gym & back + 15k walk in the evenings on training days, full 20k on rest days).
So far this seems to have worked wonders for my weight loss, but will this kind of routine fuck over my existing muscle through muscle loss, or is the daily protein intake combined with gym days enough to prevent the muscle loss?
You should be fine. What's your height? Thats kind of a low bw to be cutting tbh
Also, that protein is a bit more than you really need but if you feel good and weight goes down, don't change it
Yes because most protein amount recommendations are just blatantly false. No one needs 1g/lb bw except maybe competitive athletes and even then after a certain point carbs are more useful for performance anyway.
>why the fuck does every other white boy on this god forsaken website have a garden gnomefro?
Do you not realize how paradoxical this question is? If you have nappy enough hair for a garden gnomefro u ain't white lmao
>Worst-case scenario leads to heart palpitations, paranoia, anxiety, increased irritability, and other shit. Not worth it.
Also made my prostate enlarged, pissing was difficult for a few months lmao
Idk you might consider switching to SDLs or RDLs so you can still make progress, plus it'll transfer over when you get more plates.
Yes because the skin would stretch more to accommodate the new muscle
Are rest days a meme? Are you seriously telling me NOT to do extra pull ups and wait 1 to 2 days until it's "pull up day"?
Sounds retarded
Fatigue varies greatly by exercise, intensity, muscle worked, etc. Recovery days aren’t a meme, it’s just simple way of covering all your bases to allow for muscle growth and prevent overwork, but technically you could do some work every day depending on what your doing. A lot of calisthenics like pull-ups can be done daily imo but you need to be real with yourself about your recovery and not push through to the point you overwork yourself.
1-2days of rest is normal
I find if you are just experiencing DOMs then the pain will go away/lesson after warming up and you’ll be able to exercise like normal.
If it doesn’t then listen to your body, do what you can or take an extra day to recover.
Ok, thanks for the tip. Also what does "DOMs" mean?
I've been working out for a couple years and I still don't know what most of my muscles are called. I watch fitness videos and the guy will be like, "as you do the rep, focus on your braps and your scags" and I won't know what the fuck he's talking about. Am I retarded?
>focus on your braps
>Am I retarded?
you already know the answer
Noob question.
How rested should you be before doing the same exercises? I'm still a bit sore from the last time I went to the gym (Tuesday), but I want to go again today and do the same exercises. I've done this before and notice that I can't lift as much weight, and I'm wondering if doing this is bad.
When I carry hard objects on my shoulder it always feels as though it is cutting into my acromion/clavicle and causes me severe pain.
I have always seen people carry objects on their shoulder so I assume this is not a common issue.
After looking at anatomy I do not think I can add muscle padding to resolve this, maybe bigger traps would help? Maybe repeated stimulus will deaden the nerves that make it hurt? I experience this pain through several layers of clothing/a towel so additional padding does not seem to help. I need to carry heavy shit on my shoulders occasionally, Suggestions?
I want to train 4-5 times a week but am afraid that I won't get enough rest. Should I do it anyway or is that retarded? Will it affect gains negatively? Been going 2-3 times a week with plenty of rest for like 3 months consistently now and am improving steadily but I just want moar bros.
There are numerous 4-6day programs available online and here in /PLG, I recommend you find one and give it a try. There is nothing wrong with working out daily, In consecutive day programs you will not work the same muscle back to back so each muscle will still have a full days recovery.
However, If you were to say, take your current 3day program and start running that every day back to back then you would start getting into retard territory and worst case: injure yourself, best case: burn yourself out.
Delayed Onset Muscle Soreness, it’s when your muscles ache, hurt, and/or are stiff the days after working out. DOMS can be more of a mental issue than a physical one. Frequent use of the muscle will typically relieve the symptoms of DOMS temporarily, so a normal warm up should allow for full use during an exercise if the issue is just DOMS imo. After a while your body adapts and you experience DOMS less frequently.
Anyone got reccs for good whole multivitamins?
Hi everyone!
Rate my RDL technique!
This is the dude calling you DYEL on fit. Looks good to me though
is it bad to eat carbs close to bedtime? i saw a doc recommend not eating any carbs like 4h before bedtime cuz they spike insulin (even if slow through complex carbs) and reduce sleep quality but by that time im not even done with my workout and i gotta get my post workout carbs in. anyone got experience with that? should i get all my carbs in earlier in the day?
Idk kiddo I eat carbs every 20 minutes and I'm bigger stronger and smarter than you. What do you think?
I personally can’t sleep unless I have carbs before bed and because the world is cruel and unusual that probably means carbs before bed is a terrible habit.
Are protein powders a meme? Shit is so expensive.
Have you ever fallen out of love with fitness? For me, it always feels like a chore at best. I’ve really started to hate it and as a result I work out less and less.
How many people here lift mostly because it’s fun, and how many lift because they’re neurotic spergs? This board is kind of gay.
most people on the board lift because they think it will get them pussy. I lift because I love physical activity.
>started balding in my 20s as a lifetime natty
>hairline like a white KD at 30
>dad has a full head of hair in his 60s and still hairmogs me after going thru chemotherapy last year
>even though I'm bald I still have patchy facial hair and barely any body hair above my naval
>energy levels and sex drive are high, work out and run regularly, lowish but healthy bf in the low double digits, no reason to think I'm low T
what can explain this?
form check?
https://youtube.com/shorts/SyJd-mgAYb4?si=EnSIkaIECMiOmarE
https://youtube.com/shorts/5dtX0vtAUFQ?si=EnSIkaIECMiOmarE
cut your garden gnomefro ass hair, why the fuck does every other white boy on this god forsaken website have a garden gnomefro?
im growing it out cause i love serj tankian's 2005 hairstyle. my gf and chicks dig it
First video looked fine. Second you're not extending your back to start neutral at all
yeah that was my last rep. i was super exhausted. still my back doesnt curve as i go up
i also braced my core like my life depended on it
> sex with gf, head pressed against headboard
> neck bends and I lean hard on it
> think I pinched a nerve in my neck (top right) it gets very sore and hurts to turn my head
> don't lift a week
> after I do an hour after I got home I literally could not move my neck in any way, tremendous pain
> Slowly diminishes
> 8 weeks later and it's only slightly sore to turn my neck, but on the side at which I pinched my nerves (top right) I feel my nerve going from my neck down my arm to tip of my finger
> can trace the path of the nerve
> it doesn't hurt but feels numb when I turn my neck. A jolt of numb
> my right bicep is at 60% strength and has been for 4 weeks
What did I do? What do I do? It's not pain but this weakness is weird and scary
Alright brehs so I finally lifted myself out of virginity but... I can't last longer than like just a few pumps... what the fuck do i do to last longer??
Stop yourself while jacking off at the last second to extend it, stopping yourself is literally a skill to learn. People somehow don't understand that.
How bad is an injury if it hurts to both flex and strech the muscle?
is heat or cold gooder for a strained muscle
Hello morons.
As an Australian, can I use Sudafed, No-Doz and aspirin in place of a proper ECA stack?
first off, don't do an EC stack. The most you'll burn is like 100-200 extra calories a day. easier to just not eat that amount in the first. Worst-case scenario leads to heart palpitations, paranoia, anxiety, increased irritability, and other shit. Not worth it.
Second, without ephedrine the stack is useless. Sudafed? How would that replicate anything?
I got one of those Polar heart rate sensors for cardio.
Do people just use the default app for tracking with them or are there some third party ones that are considered better?
Hey.
I am struggling to get access to a gym right now, so I want to do a bodyweight thing.
I do have access to some machine that can combine a bunch of exercises, and also dumbells.
Would you guys recommend trying to do some mix and match calisthenics and dumbbells, just stick pure calisthenics, or try to somehow find a routine that only uses the machine? This is likely a stupid question, but I have no frame of reference since I've never really done a routine before
Have a picture or a better description of the machine? What exercises can you do on it?
I think most people here would say do weighted exercises if possible.
>You've got so many options for food that you'd be a dumb/fatass to just drink butter
as I'm writing this my entire digestive system is in pain so I've learned my lesson it seems
Felt a really sharp pain up my lower right abdomen when doing Pendlay Rows. Had to stop doing the set because I thought I might injure myself. Anyone lnow why this happened/how to prevent it
most likely overextended and didn't brace properly.
I stopped doing bench press and switched to the chest press machine because of a collar bone injury. Is there any accessory exercise I should do to compensate for the different exercise?
is it ok to eat a whole yogurt (400g) or too much fat? it has total 12g fat
i would avoid eating more than about 10g of fat in a single sitting unless it's pre or post workout, unless you're cutting having more fat at once instead of spreading it out will cause your body to store a larger percentage of it. 12g is probably fine but i wouldn't do it every day or right before bed.
you're full of shit
part of my friday is to troll IST's qtddtot thread, specifically targeting potential fatties. please don't take away my joy.
fuck off, do it in another thread
Is this a good leg program having a partial acl tear a year ago? I still have a bit of pain with leg extensions at the top, running, and leg shakes if I squat at the end of the work out
monday
10 min bike ride
4 min run @ 6.0
glute bridges 3 x 10
single leg rdl 3 x 10
side lying hip abduction w/ankle weight 3 x 10 @ 8lb
straight leg raise w/ankle weight 3 x 10 @ 8lb
leg extension on machine 3 x 10 @ 55 lb
hamstring curl on machine 3 x 10 @ 80 lb (just increased from 65)
leg press on machine 3 x 10 @ 90 lb (thinking of increasing to 110 next week
hip abduction & adduction machines 3 x 10 @ 70 lb
lunges 3 x 10
wednesday
10 min bike ride
4 min run @ 6.0
glute bridges 3 x 10
single leg rdl 3 x 10
side lying hip abduction w/ankle weight 3 x 10 @ 8lb
straight leg raise w/ankle weight 3 x 10 @ 8lb
leg extension on machine 3 x 10 @ 55 lb
hamstring curl on machine 3 x 10 @ 80 lb
calf raises on leg press machine 3 x 10 @ 70 lb
side squat 3 x 10
squats (w/ 10 lb dumbbell) 3 x 10
friday
10 min bike ride
4 min run @ 6.0
glute bridges 3 x 10
single leg rdl 3 x 10
side lying hip abduction w/ankle weight 3 x 10 @ 8lb
straight leg raise w/ankle weight 3 x 10 @ 8lb
leg extension on machine 3 x 10 @ 55 lb
hamstring curl on machine 3 x 10 @ 80 lb
leg press on machine 3 x 10 @ 90 lb
single leg box squat 3 x 10
When I went to physical therapy they suggested I don't do leg press and squats on the same day. I'm wondering if you guys agree with that and if I should apply that to other exercises as well that may be redundant. I want to start barbell squatting but I'm intimidated because the guys on that side of the gym are more alpha and I have a bankart lesion on my shoulder so it may be hard to add weight
Is one time bench and one time OHP per week fine? I tried to fit both on my push day, always going bench first which was fine at first when I was starting, but I'm too tired to OHP at a good weight to progress. Today I did OHP first and I was too tired to bench, so I assume that whatever compound I do first will cause the other to suffer. OHP is at 145 4x5 and bench is 235 3x5
Am I missing something/need something else?
D1
DB OHP 4x8
DB Bench 3x12
Curls + French press 4x12
Core calves forearms
D2
Deadlift 3x5
Hack squat 3x12
Hip thrust 4x12
Core calves
D3
DB OHP 4x8
Horizontal pull machine, I hold one hand the machine and move as if I was rowing with the other. 4x12
Curl + French press 4x12
Core calves forearms
D4
Front squat 3x8
RDL 3x12
Hip thrust 4x12
Core calves
When I have an extra hour in my day I skip rope/walk/run/jog (whatever I'm in the mood for that day). Almost every day I do pushups + chinups + hand gripper at home.
Should I stop doing PPL when going on a cut? What should I do instead?
my traps are under developed. what trap exercises i can do besides my deadlifts to help isolate/ grow my traps?
I personally like shrugs. Do every rep slowly. Sadly I don't have the time to add isolation exercises to my program now (except biceps+triceps), so I cannot do it.
Maybe I'm just being a hypochondriac, but would it be obvious if I had type 2 diabetes?
I'm fit, with maybe 16% bodyfat
But when I'm cutting (which I'm doing right now) I sometimes get a little nauseous when I'm very hungry and I was reading that this is something diabetics feel
My diet is mostly meat dairy and carbs
What do you guys think of crunches? Especially crunches vs sit-ups
Just watched Athlean-X say that the crunch represents the range of motion of the abs, and that all the stuff saying to avoid them is bullshit. This seems to imply that sit ups are bad.
Just had a quick google and yeah there's stuff about avoiding crunches
Can I do core twice a day 7days a week or is that too much? I just really want a thick core
Newbie here, been lifting for ~4 months. Making good progress on all my lifts EXCEPT chest.
I have not put on a single kg on the bench press since I started. I switched to machine chest press a while back so I could push myself a little harder without fear of the bar falling on me, but still no dice. I've been doing 30kg 3x8 for over a month now and that's all I can do. Some days I don't even manage that and have to drop the weight on the last set.
I also never feel my chest work, neither with bench press nor machine chest press. I feel like benching/chest press only works my arms. My chest is also never sore.
What am I doing wrong?
try doing some flys either cable machine or dumbell nice and light and learn how to feel your pecs working
>Newbie here, been lifting for ~4 months. Making good progress on all my lifts EXCEPT chest.
>I have not put on a single kg on the bench press since I started.
This is weird as fuck, give more info. What you feel or don't feel can be misleading, you can't complete the motion without your chest contracting.
Dude just bench. If your technique is correct and you're eating right then the weight will increase. Changing exercises to target your chest is pretty dumb, just add in some isolation exercises if you're really worried
>Dude just bench.
He did, for 4 months.
just do pushups
just do pullups
>just do pushups
How often? On rest days or also training days? I train chest 3x a week
Instead of bench presses, it's basically the same movement. Add weight or follow a progression, so you do 3x8 with one rep in the tank on last set. It's harder to figure out than just adding weight to a bench press, but it seems that your fear is holding you back on it. Or maybe just find someone to spot you.
Is the machine chest press really that bad? I only fear bench press, not the machine but I can't make any progress there either.
I'm currently 5'10" and 18ish percent body fat at 162 lbs. To get under 15% body fat I think I may have to get under 150 lbs, which would be the least I've weighed in my adult life.
Am I just going to have to go Auschwitz mode to get this done or will I still look human at around 145 lbs and 5'10"?
Why do deadlifts work the hamstrings? It makes no sense, hamstrings bend the leg. No reason for them to fire too hard, eccentric or concentric.
The body is just fkin weird man. Bench press isn't supposed to work biceps but my biceps get crazy sore after benching and my triceps (which is supposedly working much harder during bench) doesn't
hamstrings are also slightly responsible for hip hinging
Hamstrings work in conjunction with the glutes to extend the hip
Start adding reps/sets if you can't add weight
I cannot seem to grow my lats or improve my weight on pulldowns. I've stalled out at 120lbs and feel the pulldown more in my biceps than my lats. What am I doing wrong?
not pulling with your back, just lock your arms and "row" with your lats.
>Achieve 1pl8 OHP for 5x5
>Bench press still 70kg including the bar
What the fuck is wrong with me? Is my body fucked up? I'm not putting any more time on my OHP than my bench yet my chest is so fucking baby weak.
Either your OHP form or bench form is incorrect. That is to say your OHP is more like a push press or your bench is incorrectly done
Its not a push press because my push press numbers are way higher than 1pl8. Form isn't the issue, I've already had multiple form checks and I've been told that my form is fine.
Bench requires a lot of volume to get up, basically bench every other day if that's your goal.
Is it normal to get neck pain while OHPing?
You're not pushing your head forward mid way. Start fixing your form or you'll have a neck spasm.
Beginner lifter still in linear progression. I don't have enough plates to advance my deadlift and can't buy more right now. Will stalling on just my DL hurt me that much over all?
What exercises should I do for cubital tunnel syndrome
im essentially running a push/pull REST upper/lower REST REST split, doing essentially chest/tri/shoulders (+bi) on push (monday), back + diddies + BSS + calf raises on pull (tuesday) and essentially everything upper body including back on upper (thursday) and squat/rdl/calf raise/core on my lower (friday), however i feel like my push/upper days are WAY too crowded.
1. do i count stuff like OHP, bench (bb and db) towards triceps exercises? if yes, i feel like im doing way too much volume on one day for triceps.
2. would it be smart to move some biceps/forearm/shoulder/tricep work to saturday? im homegymfag so i can bang out another 30-40 min session with just those muscle groups mentioned to take some load off my upper days on monday and thursday.
i would be concerned if those muscles, especially triceps, would recover in time for my monday bench session since its gonna be 4 heavy sets.
3. doing back sets on tuesday and thursday, is there too little rest between those? i know the back muscles can take a lot of beating but that seems... kinda too small of a timeframe
>do i count stuff like OHP, bench (bb and db) towards triceps exercises
Yes, but they're not necessarily all you need for triceps
>would it be smart to move some biceps/forearm/shoulder/tricep work to saturday
If you're worried about volume it's really a programing issue, why not switch off the hybrid PPL/UL to a full PPL or similar 6 day split?
>doing back sets on tuesday and thursday, is there too little rest between those?
I don't know how much you rest but you should rest until you feel adequately recovered to perform another set, be that 1 min, 3 min or 5 min
Bought myself a 10kg kettlebell. What's a good core exercise to start?
weighted crunch, weighted leg raise, russian twists
I do 8/9 sets but 44/57 reps per compound lift a week
is that enough for hypertrophy?
Do pullups get lumped in with compounds or accessories?
do you know what a compound is?
Yes, but I mean in regards to workout planning and gainz, especially since weighted backpacks or vests are so rare that it makes me think 'going up' in your pullup isn't really a thing except for volume, which most plans don't really account for.
Take a person who is 20% bodyfat, with a fat face, and then overnight magically add enough muscle that he is now 10% bodyfat. Would his face look different? Can fat migrate?
yes
Is 2x 1hr 90% intensity cardio sessions per week too much when bulking?
I'm trying to maximize strength, not caring about aesthethics until I can hit 135kg bench, but I also want cardio benefits. Again, I want to prioritize strength, and I have no idea what "low-moderate intensity cardio" amounts to because I'm used to running for pacer test practice back in highschool, and I still run in the same way.
I've been doing Stronglifts 5x5 for 2 months now, at a lazy calorie deficit + IF (8/16 on gym days, 6/18 on rest days). My 5x5s went like this:
starting-after 2 months
Bench press - from 25kg to 40kg
Squat - from 30kg to 55kg
Deadlift - from 40kg to 80kg
Barbell row - from 25kg to 40kg
OHP - from 20kg to 27.5kg
Now, I have some questions:
Is it normal for my OHP progress to be so pathetic? Based on the rest of my exercises, can you tell which muscle/musclegroup is holding me back?
I lost 4kg of weight, but I don't understand one thing about my supposed recomposition - my belly got smaller, fine, but so did my muscles at rest - they look bigger when I'm pumped or pumping steel, but overall they look like they got smaller as well. Is it the power of CNSmaxxing, where my body just got better at signalling muscles, or doing strength training over hypertrophy training just makes me stronger while my muscles stay the same?
is a smart watch to track fitness stuff necessary? pros and cons?
If you're obese, it would be nice to see the incremental steps taken to reach your goal. It is in no way necessary to get. Four phone generations ago, freeware was available that counted steps. They gimped it to sell more useless tech gadgets
>back on SS after a period of not lifting for 8-10 mos
>added 90lbs to my squat already (185)
>ohp is up 30lbs from where I stalled before (95)
My question is about maintaining weight and my body fat
>went up to 140lbs from 117 since november, 5'2
>20-25% bf range now probably
Is cutting a terrible idea? Should I just maintain for now? Wouldn't I become leaner if I do maintain anyway, but slowly? I do about 50-70 miles of cycling a week on top of this, as well as doing feeder workouts like I'm fucking Rich because I'm just having so much fun. I eat around 2k calories a day.
This is what that looks like:
>dead hangs 3x1min
>farmer walks 6x~50 feet
>pushups 5xAMRAP
>alternate chins/pull-ups by day, 3x AMRAP
Am I going to burn myself out doing this?
If you aren't burning yourself up keep doing it. I would go on a slow cut since you probably want to keep/maintain gains.
Bulking and cutting is how most build muscle, so when you get too fat just cut.
Ohp does lag. Just looking at everything.... it's all weak.
Your muscles will hold less glycogen so they will be smaller. You also lose some fat there too.
SS does build muscle, but a lot of beginner gains is CNSmaxxing.
OHP will lag, but you may just suck at it too. Seems like your whole body is still weak, but if you have energy after I recommend doing some isolations for whatever YOU think is weak.
For instance
>I can OHP up to my forehead, but stall after.
shoulders gains, tricep gains, or better bracing will help
>I feel unstable at the bottom of a squat
bracing work.
IMO bracing is key to early gains when lifting. Work on that first. For ohp I brace my core, glutes and quads. This can easily put 5-10% on your lift.
2 months is nothing. I made good gains on SL 5x5 till 8 or 9 months.
Anyone have the screen cap of a home gym thread where anon had water jugs instead of weights?
Thought I would ask here as their is no humor thread.
Hey IST, noob here. I asked my friend who lifts to make me a beginner program. This is what he gave me:
>UpperLowerXUpperLowerXX
>Day 1 Upper:
Shoulder press 5x5
Bent over row 4x8
Lateral raises 3x12
Lat pulldown 3x10
Overhead tricep extension 4x12
Dumbell curl 4x10
Abs for 15 minutes
>Day 1 Lower:
Squat 5x5
Romanian deadlift 3x8
Lunges 4x10
Calf raises 4x20
>Day 2 Upper:
Bench press 5x5
Pullups 4x as many as you can
Chest flies 3x10
Cable rows 4x10
Tricep pushdowns 4x12
Preacher curls 4x10
Abs for 15 minutes
>Day 2 lower:
Deadlifts 2x5
Pause squats 4x8
Leg curls 3x10
Calf raises 4x20
>Go running/biking on 2/3 days you arent lifting
Does this look like a solid start for a beginner? he says he did something like this when he started and hes pretty big so im inclined to believe him. But would like a second opinion.
Totally fine. Make sure to ask tips and do what doesn't hurt your joints too much.
Thanks anon. I will start on it. One other thing, do you have any recommendations on ab exercises? He told me just to google it and try the ones I find
I do decline sit ups with a SLOW eccentric(going down). Try out the abdominal machine while focusing on using your abs too.
Honestly I don't like training them, but they are very important so I do them every day that I am not sore.
Are you 100lbs?
fine.
You probably aren't bracing well, gripping the bar tight, nor using good form.
If you are fat learn how to lift.
should i dye my hair silver if my skin has red undertones
its well past my shoulders now, i thought maybe it would look cool
should i just deadlift with straps? I have been training grip independently, but my squat is shooting up to and will probably be past my deadlift at this rate. They're both 185lbs, which I feel like is too low for my lack of grip to be significantly interfering with how much I can pull off the floor.
If you want. Mixed or hook are also options.
Ab wheel
When I was at 185 I decided to go ahead and start using straps and belt. Allowed me to shoot up to 370 or so in 6 months or so. By then I could ditch the belt and straps and pull 315 or more.
Consistent training will allow your grip strength to catch up once you plateau on your DL max weight. Not a problem at all if you decide you want to strap in.
>able to squat 60 lbs
>deadlifting 90
>OHP at a piddly 10 lbs
What the fuck am I doing wrong?
are there any supplements you swear by?
or is it mostly just for expensive piss?
I use my apartment complex's shitty gym (it's free and right there), but it doesn't have too many plates. Also the plates are made of sand.
My problem here is that stronglift 5x5 deadlift starts HIGH, and keeps going higher. I don't think we even have enough plates to keep going past a month. It's two plates of 20, two plates of 10, two plates of 15, two plates of 5.
So are there isolation lifts I can do to replace deadlifts once it gets to that point? I know the answer is probably no, but I gotta ask.
What is the normal weight, and waist for a male? and not by american standards.
Normal people are fat. Don't be normal.
I suspect somewhere in the low 30's. However your frame dictates what you should have. If you have a big hips like me they are bigger then your waist by a fair margin. Others might have a tiny waist and hips.
Do RDL's. I hope you mean 20 kg and not lbs. if it's lbs do good mornings.
Isolations are great for muscle building and lower fatigue, but you can make compounds harder by pausing, higher reps, slow eccentrics, and other high intensity techniques.
If the weights are light just up the reps+sets to a certain point and you should get stronger.
It's pounds hehe
I am happy to hear that about the reps because it also doesn't have the 2.5lb ones which you're supposed to increase by every time.
I can just increase reps the first day after, and then add 5lb the next day after?
So for squats, 50lb 5x5, next time 50lb 10x5 (or some other number higher), then next time 60lb?
Yeah do say 50lbs 5x5, then go up to 50 5x6/7.
Then add 10lbs.
It's very common in bodybuilding to add reps, then go up in weight. Easier to progress, but since it's all you have it will work nicely.
The idea is to beat your log book without getting hurt/really bad form.
Perfect perfect thanks!
Eventually I'll go to a gym proper once I move, but this will do for now, I'll be pleased as long as the numbers go up.
Whoops I forgot to say thank you for answering, total newbie and I couldn't find great answers by googling
Are there any good And exercises that aren't Hanging Leg Raises?
My grip isn't good enough.
You mean ab work?
I like decline sit-ups. Many gyms have a bench for it with 2 sets of leg rollers. You can add weight as you progress on your chest.
Could also do V sit-ups, the twisting sit-ups.
Could do ab wheel rollouts, ab machines.
Could increase your grip with forearm work, then do more leg raises.
Could get straps to make the grip easier.
Mixed grip on all the sets or just the final heavy ones?
I can't say. If you are competing mixed grip is probably better so you keep that form.
For general health I would do overhand until top set, realistically I would use straps.
Whatever bodybuilding program you like. PPL or a U/L would be my pick, with 3 uppers and 2 lowers.
The sticky mentioned stuff like Greyskull, SS and more like that. Not relevant for aesthetics?
Those are fine. For 3 months you can make large gains just from that. I would do greyskull since you start out with an upper body compound first. Try it for a month. If you have "extra" energy each workout maybe do some exercises that target the muscle you want to grow.
For me, fullbody grew my lower body more than upper, so I focus on my upper body more.
If your erectors hurt for say... 2 weeks you fucked it up. If it hurts to bend over after a couple days you fucked it up.
When I visited the oustkirts of snapcity(ouch) I had bad back pain for 2-4 weeks, medium pain for a month after, and full recovery..... way later.
Maybe do chest supported rows on the session that your back feels okay, do higher reps with control and see how everything is doing back there. Obviously don't do back squats, deads, or barbell rows.
Probably not standing OHP either.
Looks fun, thanks.
Should I do 3x full body (SS with upper body accessories/isolation) or PPL? I want to have okay-ish strength but still look good
PPL
Got a trip coming up in 3 months with my girl.
I want to look good for it.
I know I won't see amazing progress within 3 months, but any recs on something that builds both strength and helps with aesthetics? (Again, not crazy, but enough that I don't look like someone who puts zero effort in).
Currently 6'2, 77 kg. Broad shoulders, don't look terrible, just not muscular + slight gyno
how do I know if back pain from Barbell Row is muscle, or if I fucked my back up
redpill me on finasteride
I just overate today bros, I feel disgusting, tomorrow ill give it my all on the treadmill.
Is it more beneficial to lift every day, or spread it out to every other day? I read something about how the muscles will develop better during a day of rest (after a day of lifting) than forcing them to over-perform in quick succession.
Did you read the sticky
Smoked half a J yesterday and ate 20mg of edibles...drug screen test next week, how fucked am I? No weed history before this
I'm gonna be real here: you're monstrously fucked. You can try some of those shitty jail-tier "quick cleanse" tricks but man this is entirely on you.
How do you know? I hear it goes away fast for non habitual users and it wasn't a lot of consumption
>20mg edible
>plus some more from smoking
>not a lot
lmao you dumbass.
TWO gummies and 4 or 5 puffs is a lot? I'm not buying it. Simple piss test seven days later idk it might be close
Getting lots of pain on the lower shins where the legs meet the pad during leg extensions. Feels like the skin/tissue is bruised but it looks fine. I know I'm not going too heavy cuz I'm doing 3x12-15 atm. I'll take a few weeks off from it to try and heal whatever is wrong, but as soon as I start back up again it's super sensitive/painful after the first set. Any quick n easy way to deal with this?
I'm doing a calorie tracker app thing
I dont technically want to gain weight, but I am trying to bulk muscle and trying to avoid getting fat as fuck.
Should I set my goal as maintain weight or gain weight?
>I dont want to gain weight, but I am trying to bulk muscle
Recomp
gain weight you fool, you wont build muscle in a deficit