Can't you homosexuals do anything right? Guess I gotta make this shit myself
>Questions That Don't Deserve Their Own Thread
>Keep it fitness related
>leave relationship/social shit out of here
>Steroids/Sarms/PED talk goes to /fraud/
>none of us our doctors so don't ask for medical advice
dumbbell curls or ez bar curls?
I've found that dumbbells are easier on my elbows but EZ-Bar is better for moving more weight. I vote dumbbells
Ez bar is more comfortable than dumbbells, but hammer curls feel the best imo
How much volume is needed for reverse EZ bar curls?
I did 4x10 regular ez bar curls, lowered the weight by 5 kilos then went for 4x10 reverse ez bar curls for forearms.
Reverse curls are a b***h but the forearm pump was unreal. Never did them before, so my form was was absolutely wack.
I'd probably limit reverse curls to 10-12 reps max per set, while regular curls can go up to 15.
>while regular curls can go up to 15.
why so many? are 10 not enough?
Biceps can just take it, simple as that. Commonly used muscles like biceps and triceps can just take more abuse, so you ought to max out what you do with it.
>Biceps can just take it, simple as that.
I train biceps on 3 separate days in the week, and two of those days include pull-ups. Is this not enough volume for biceps?
I've read that anywhere from 8-12 is optimal for isolations but I just like the mindlessness of counting to 10
Ya, 8 - 10 - 12 are all good.
I'll answer your question to the other guy too. Your biceps are definitely getting enough volume if you're hitting them 3 times per week, especially if you're using them as secondary muscles in other exercises. Obviously the quality and number of sets matters too, but if you're pushing yourself I highly doubt you're under-training them.
10 reps is fine for your biceps buddy.
what a waste of energy
how come? Is there a more efficient way to grow forearms?
Knees crack at the quadricep, what do for remedy?
Unironically stretch and save your compounds for last. I had tendonitis in my quad/knee joints from squatting and all I had to do was stretch a bit better (DYNAMIC stretching), do my concentrated exercises like curls and extensions first, and do my squat reps slowly.
Anyone know of anything decent to take to help with sleep anxiety? My job requires me to be on call overnight 4 times a month and even though nothing happens most nights I have trouble falling asleep because of the anxiety feeling like I'm about to be paged at any moment. Melatonin seem to do anything once I get that lump in my chest feeling.
Melatonin doesn't seem to do anything*
Melatonin kinda doesn't do anything anyways. tbh that just sounds like a fricking awful situation and I pity you. Is it a doc job?
It's really not too bad. It's an IT job and when I get paged I just have to hop onto my computer for maybe an hour or two. The fear of being paged fricks up my sleep more than actually being paged does. That's why I just need something that will calm the nerves/knock me out. Booze would work but that kills gains.
my traps are severely under developed. i want to train them 2-3x per week but i don’t know if i should focus on hupertrophy(upright rows) or strength(overloaded trap bar and barbell back shrugs). i feel the pump more when i do dumbbell upright rows compared to 2.5 pl8 farmer walks, or is that normal? pls help idk what to do, should i chase the pump? will that lead to better gains?
Do both. Although I'm having trouble understanding your question. If you're already doing 2.5 pl8 farmer walks you shouldn't need to ask these questions.
Also, there's no such thing as "strength" vs. "hypertrophy" training. This is a post I made on another thread
> do upright rows
> look in mirror
> mountain traps
>do farmer walks
>look in mirror
>no traps
does pump affect how good an exercise is?
It could just be your mind/muscle connection. In the case of upright rows, you're actively pumping your muscles, so it would make more sense for your traps to flare up, although upright rows are more for your shoulders.
In the case of farmers walks, you're using your traps and core to stabilize your body as you walk. It's a full body exercise.
Either way you're working your traps as a secondary muscle. If you want to hit your traps directly, you need to do barbell shrugs and seated cable rows.
>does pump affect how good an exercise is?
No. I get a pump in my legs when I do cardio on a bike, but biking isn't going to give you huge legs. Just like doing a plank for 2 minutes isn't going to give you a 6-pack, even though your abs will be sore afterwards. If you want to build muscle, what matters is pushing your muscles to technical failure.
with these exercises you’ll i need to overload it to stimulate my traps or use less weight so i don’t use other parts of my body?
>biking isn’t going to give you huge legs
Lol frick off, see pic related and I cycled for years before hitting the gym regularly and my quads look big even by gym goer standards. Uphill cycling is best for it. Just live in a hilly town/city and cycle to and from work
you know this prostitute would love to have those freakish quads wrapped around her head while getting facefricked
Post pics of your quads than, before you started going to the gym. I'm sure if they were "huge" compared to people that lifted weights, you would've taken at least one picture.
(You won't btw, because you're full of shit. Frick off chudjak)
Trying to teach my gf to squat but she can't go to depth for some reason. Apparently her calves feel tight when she tries, she can't move further downward past 45 degrees without something hurting a lot. When she reaches that point she has to raise her heels and lean forward, so that the bar path isn't vertical. Tried front squatting as well and it was the same problem.
She is short (5'1) and not very flexible. What's the issue here?
she's likely never worked those muscles before so they're weak, and on top of that she doesn't have her footing right. Experiment without the bar, teach her to do a deep squat stretch and see where she's having trouble. She also may just need to adjust her stance narrower or wider.
Yes we tried without the bar and the issue was still present, she'd lean forward and raise her heels even without the bar. Made sure for appropriate stance too but could experiment with a wider stance.
Also do stretching.
I don't usually post on chan but put tiny plates under back of her heels till it fixed itself, don't push the weight.every trainee I had suffered from the same early
fat intake
how much of my fat intake should be from actual animal fats if i want to make sure my hormone production is in order? i dont seem to digest very fatty meat very well, eggs are fine.
i get most of my fats from nuts, oats, eggs. is it fine to go about it like this or do i absolutely need fat from animals and dairy?
carb intake
since i have quite the appetite i eat up to 300g of oats a day
is this alright considering the amount of fibre as long as i get my calories in? ive read on some sites that fibre hinders nutrient absorption but im not sure if thats some ketoschizoid type thing
fat intake doesn't matter THAT much. Macros often don't care that much about where they're sourced from as long as it's quality.
As long as the fiber isn't blocking your shits it's fine.
Just got back into working out recently. Was a calisthenics guy, but now I want to do weights. Found this in an my google sheets and don't know where I got it from or if it is good.
Day A
Flat Bench Barbell Press:
Barbell Bent Over Rows:
Standing Military Press:
Barbell Squats:
EZ Bar Curls (21's):
Day B
Wide Grip Pull-ups:
Alternate Dumbell Curl:
Incline Dumbell Press:
Overhead Triceps Extentions:
Seated Dumbell Arnold Press:
Wrist Curls:
Day C
Bicycle Crunches:
Skull-Crushers:
Preacher Curls:
Dumbbell Bent Over Rows:
Lateral Rises:
Calf Raises:
Incline Dumbell Flyes:
I can't sleep well.
Is this a thing related to Anxiety/stress? Yesterday i had an energy (celcius that had 200mg of caffiene if that matters), then i did everything else normal.
Then when i was laying in bed I started having bad thoughts (Death, sickness, etc) and then couldn't sleep. I tried to take a little nap just now but couldn't sleep
Am i going to be okay or should i go get a sleep study?
why do i feel more energized in the evening than in the morning?
it actually sucks because i go to work feeling low-energy as frick, and only after dinner after perhaps 7pm do i start being really energized
How accurate are these Calorie Intake Calculators? Pic related are about my height, weight, age.
I'm still new at this and there's so many terms I don't understand yet.
I've been trying to take less than 1000 calories per day, but I'm playing it safe in case these calculators aren't entirely preicse.
Not accurate at all
How silly is it to run heavy 3x3-5 OHP then Bench 4x10-12 as an accessory after?
Why does IST hate onions
no idea, onions are a great base for cooking just about anything, especially with a bit of garlic
If you're meming
>because the onion juice didn't quadruple our test
if you got filtered
>because some study got misinterpreted and a bunch of morons immediately jumped to the conclusion that SEE-OY turned you into a troony
There's a lot of broscience when it comes to metabolism, but the thing you need to know is it's just a fancy abused term for TDEE; aka the amount of calories you use in a day. Your body doesn't really adapt to calories unless it's a huge swing, like from 2k to 500. If you're just switching from cutting to bulk it's not nearly that big of a deal, your body will just start storing and using excess.
Hit your max reps for two sessions before going up so much weight.
very silly unless you're lifting lightweight on bench
gonna need more info than that OP. What are your current stats, whats your goal, whats your routine, etc. TDEE calc's are good estimators of where your TDEE is around, but very inaccurate when it comes to estimated calories burned from exercise.
i know roidtrannies work different than natties but how is chris bumsteads diet only 3500 kcal in the offseason according to his latest video? that homie has such an insane amount of muscle mass and is als over 6ft so how the frick? is it just cuz he was hardcore dieting previously so he has to ease into it more instead of just banging down 4,5k+ kcal?
how fast is metabolic adaptation? is that something that happens over months or is that sth that is noticable rather quick? while bulking as beginner
How do I convince my parents that protein powder, pre-workout and creatine aren't some kind of drug/poison?
You cant, they have to realise for themselves. Reverse the conversation, ask them to prove it.
Just explain how it's all normal natural shit
>Protein powder
literally just made from milk
>pre work out
just caffeine and vitamins
>creatine
just an amino acid found in fish, chicken, beef, etc.
got 45kg for 11 on DB rows the other day. the next ones are 50kg each so im wondering if i should move up or wait till i hit something like 15 reps on the 45kgs
I had some protein powder today but I realized it was from a tub that was opened a really long time ago and just been kept in a kitchen cabinet for god knows how long. The expiration date still says july of this year but can protein powder go foul?
It didn't smell bad, there was no moisture in there so the powder was fluffy and didn't clump, and it didn't taste bad, although there was a mild metallic aftertaste.
Protein powder and most powdered/dry food stays okay as long as it's dry. Might be getting worse in quality, and I noticed expired protein gave me more stomach issues than in-date stuff.
I had a tub from 2019 that expired in october 2022 on my shelf. Only finished it mid february, it was completely fine.
Runner here that wants to build some upper body strength. Any programs that won't interfere with my running?
Also how do I stop my infernal lust after busty black women?
>Any programs that won't interfere with my running?
tbh I can't imagine any program would interfere with your running unless you were lifting 6x a week. A 4 day routine would probably do wonders for you.
>Also how do I stop my infernal lust after busty black women?
spend time around them, you'll understand
My compound lifts are going up but my isolations - eg dumbbell curls - are not. What does this mean?
If your rows and pullups are getting stronger, it doesnt matter where the frick your bicep curls are.
My chin ups are not getting stronger but my rows (and other compounds) are ...
I assume it has something to do with weight gain
What do you have do to obtain this guy’s physique? https://twitter.com/apertaechupa/status/1645536472487927808?s=21
post the picture dipshit
My lats are blowing up along with my chest and abs but it's only highlighting my chicken arms which I only recently began to isolate on my upper days. I'm trying to think of a way to programme keeping my lats on the back-burner or at least maintaining while I heavily begin to bias arms. I don't know whether I should cut down on sets or weight. Pls advise. Currently my upper days look like this and always in this order.
3×failure pullups
3×failure weighted dips
3×failure chin ups
3x5-8 incline press
3×12ish dumbbell pullover, chest biased
3x5-8 OHP
3x10 lat pull down/row with dumbbell, hanging bar leg raises between sets
3×failure superset hammer curls and overhead tricep extensions
>chicken arms
its body dysmorphia, i can bet money that nothing's wrong other than
>failure dips and pullups before ohp and bench
flip those around and add heavy shrugs at the end
Where do I get a rack in eastern america and what do I look for in racks?
First look for used, that'll be where the higher quality stuff exists for lower prices. Next, shop around, and consider what you want in a rack. Do you want it to be used for more than just squats? Figure out how heavy you want to go, what you want to look for in safeties, if you want to be able to do pull ups and the like on it. Finally, if you can't find anything, consider building one.
Increase incline press to 10 reps
don't do pullups and chin ups on the same day
do OHP's towards the beginning of your session while you still have a lot of energy
Add in another bicep and tricep exercise, you're barely hitting them as is. Don't go to failure for bis and tris.
>see pic related and I cycled for years
he did a different kind of cycling anon
Not enough info. Where are you stuck at, what exercises are you doing, are you bulking/cutting, current dietary intake, etc etc.
rate my pre workout I mix myself
Beta Alanine 2,3g
Magnesium 312mg
L-Arginine 1,6g
L-Citrulline 2,6g
L-Glutamin 5g (another 5g in my post workout protein shake)
Creatine 2,5g (another 2,5g in my morning shake so I get 5g per day)
EAAs 5952mg
also supplementing regular vitamins, multi, magnesium, vitamin D and B, omega-3
overkill, you are just producing expensive piss
creatine also depends on your body weight, if you're in the 170-200 lbs range take 5g, but over 200 take at least 8g, likewise underneath 160 take around 3g.
vitamins are a complete waste of money if you aren't deficient.
the vitamins are really cheap here so I do not care
90-120 pills are like 2,50€-3,50€
I do not buy the marked up fitness brands, just normal pharmacy stuff
Hello
I have recently been trying to increase my testosterone. I quit drinking and have been doing all the other basic steps I see people recommend to increase my levels. I have also been taking a testosterone booster that gets good reviews from supplement sites. Anyway my levels of aggression and anger towards coworkers and the general population of people has increased exponentially. For example I almost decided to slam a coworkers head off the table yesterday for a slight comment against me. Does this mean my T levels are rising or am I having some psychotic break
test boosters do not increase T by themselves. They just aim to reduce the deficiencies your body might have that limits your T levels. Thats why they have things like vitamin D and ZInc in them. If your diet isnt trash, T-boosters are worthless.
Other than that, your issues are in your head. Your levels going marginally higher arent going to make you into an aggressive menace. Chill the frick out before you lose your job.
I'm pretty sure there are some things like fedoja agrestis that can actually increase test past baseline. But I've also heard that fedoja agrestis can be toxic to the testes so maybe not the best idea
>fedoja agrestis
fedora atheists? I don't want that in my body
>Chill the frick out before you lose your job.
I am going to beat the frick out of my enemies with a lead club
it sounds like you're an alcoholic with anger issues
i want to take full advantage of WFH and having time on my hands in terms of health routine. what should i be incorporating daily/weekly in terms of decreasing stress and increasing longevity? meditation, etc.
Not even joking, high-quality meals.
how do i fix my (acrimon to humerus?) shoulder connection?
Its uncomfrotable to do delts on my right and even sometimes when biceps. no pain tho. might even be related to the elbow issues when i try to do tricep extensions.
do i need to only do posture exercises or something
Any recommendation for someone who can only go to the gym one day a week? I just moved into a sober living facility, and sunday is the only day I will have free to go off the property. I'm doing pushups, pull ups, and pistol squats 3 times a week.
is source talk banned on IST? or is it just taboo
>taboo
There's nothing taboo on this place
It's because it's banned
wheres the rule? i skimmed the rules but couldnt find it
common sense is also a rule. Source talk would get this place in the news and getting in the news means getting the plug pulled.
actually on second thought it violates rule 1 lol
>You will not upload, post, discuss, request, or link to anything that violates local or United States law.
Whats the most efficient method to improve pull/chinup numbers after being able to successfully do body weight?
I'm still a 100kg fatty losing weight, but can now manage 5 chinups, should I just keep busting out as many as I can for as many sets as I can, buy a weight belt and treat it like strength training going for 1-3 rep maxes or something else?
finally hit 1/2/3/4 (1 rep max) now what? can i switch for something more fun like an upperlower split?
How do I reasonably substitute this exercise?
The machine we have has the handle at a weird angle and the movement just doesn't suit me, it's the only machine I actively dislike.
What are meals you can keep down for bulking? I struggle to eat because I am a terrible cook(2 meals a day) and am skinnyhomosexual
anything, but my stomach is indomitable.
I suggest rice and meat, but I am asian.
I also am on the other side of the equation(fatter) so my advice may not be useful.
You should want a little discomfort, and eat when you are bored.
db incline press, close grip barbell incline press, seated shoulder press with a huge arch.
I like the close grip incline at a 10-25 degree angle.
WIth that program I would do the opposite of your db presses.
So if you db press close with a steep incline try a low incline wide grip bb bench.
Or the reverse.
Also, I recommend normal curls before preachers, or even concentration before preachers. First getting a pump in the bicep, and then stretching it is better imo.
Do whatever the FRICK you wanna do.
>I want to be jacked
hypertrophy program
etc, etc.
keep going imo. Most of the dudes I have seen recommend getting to 10 reps, then adding weight. Could focus on different grips too.
Could also do lat pulldowns after in a different grip to help finish off.
calisthenics + fullbody on that one day, with an emphasis on legs. If you can do pull ups do some inverted rows and variations of leg raises.
Could also do nordic hamstring curls, and buy a set of rings+use them with your pull-up bar.
>eat when you are bored
Hmmm I never thought of that. I just hate eating because everything in my house is bland and tastes terrible so I’m just discouraged unless starving
Well it's time to learn how to cook then. Figure out what you like and start after it.
Anyone go to the gym 7 days a week?
I usually aim for 6, but something usually happens so I average 5.
This week I'm good to go, but am wondering if 7 is going to do more damage than good and if a full rest day is really needed.
I do 6 at my home gym.
7 is fine if you hit smaller muscles that recover fast, or do muscles/movements you don't normally do.
Say you do PPL. 7th day you could do more core work, forearm work(maybe), back work, calf work, and neck work
Depending on how fast how recovered you are.
Am I being neurotic if I’m too ashamed to go to the gym because the manager there commented that I should eat more food after looking at my body scan results? Am looking for a new gym because of that remark.
I weight 55kg at 166cm
No one cares. When you are out off the aushwitz camps you need to eat. Training will help that turn into muscle. Not training will involve some of it turning into fat.
Your choice.
If you are that worried do calisthenics and lift up shit at home till you build more strength, then go to the gym.
Or research online how to do exercises and know more than random. That helped me.
Or don't be 15 years old and insecure.
homosexual, any mental worry that prevents you from going to the gym is you being a crazy dumb b***h
If you shat your pants, sprayed it over every machine, skidded down a path of diarrhea and then slipped and fell on the qt receptionist accidentally sticking your dick in her ass you should still come in the next day for your workout
If you let anxiety or shame get in the way of improving yourself, you'll never reach the point that you can finally slay those thoughts for good
I occasionally pass out. I don't lose consciousness but pretty close to it, and I feel like I'm on the verge of death. It goes away after a minute, then I feel like shit the whole day.
It's happened about four or five times during my life and it happened again yesterday. I was just doing some split squats with baby weight, and after the second set I sat down to rest and I felt it coming. It's pretty bad and I'm not sure what causes this, I've done plenty of tests and they always turn out fine. I'm thinking it might be low blood pressure which is the only thing I haven't heard measured recently. Any tips on how to prevent this, especially on leg exercises which seem to take a massive toll on me?
>inb4 the vax
It's been happening before that.
Do parts of your vision go black or spotty after lifting? What does this mean?
I walked a couple hours a day a few days in a row in an old pair of trainers and started getting pain between the toes and ball of my right foot. Insole of the old trainers was worn out so I fixed that but now there's a small blister making it pain to walk. Do patches like these work or do I need sport tape for it or do I just need to figure out something else for cardio for the next week?
Assuming you're not diabetic and don't have other eye problems, that'd just be less blood being supplied to your eyes (among other areas) so that the blood can be supplied to the muscles doing the work.
Thank you for not trolling me and saying ass cancer.
he forgot to mention that this is still not considered healthy
Well idk what to do about it because I’m a noob lifter. It was probably just because I ate nothing the entire day and went lifting lol
do you also get a metallic taste in your mouth? It can also taste like coconut water. You're on the verge of fainting my guy.
I'm struggling to gain and maintain strength. I had to post a couple of months ago to get help with runners knee and it turned out that despite all the squats I was doing before I hadn't developed the strength to walk properly. I've followed the advice I was given here and it's worked! I don't want to go back to the pain, I also want to be able to do other things like any other normal adult can like lift things at work or work on my car or do yard work. I'm not pathetic like I was at one time, I can lift some weight but it just feels like I've plateaued very low far below other people's average strength
You need to eat wayyyyy more
Cut absolutely all sugar and alcohol and get more electrolytes
Rest, recuperate or double scoop and yeet it
You also have to want it
People say this but you don't really understand until you get it completely. You have to want it.
It starts with calmly telling yourself you want to bench 135 and it ends with you screaming at all your demons and the entire universe to let you pull lmao6pl8z off the floor. And then you do
what are your stats/lifts?
65 bench/deadlift, ??? Squat since I've been doing cable machine donkey kicks for mobility and this I max out at 75, 25 curl, 50 ohp but that's really hopeful it's usually only 30 or 40. All in lbs
Keep lifting. Do things that are hard, but don't hurt your joints TOO much. Make sure to push it, eat, and get good sleep.
Heard before that dudes that STOPPED lifting now their joints hurt since they lost muscle.
If you lifted before hard and heavy, then stopped I would advise you to lift again.
Just start light and higher reps until you build up mass.
My theory is this is what happens to old people.
They naturally atrophy, and all the mileage acrued in their joints + less muscle mass=pain train.
>get good sleep.
Haha, I wish. Work is killing me with 10s on top of classes they have me taking plus 4 days a week in the gym when I'm not sick or hurt
that alone will do it
>how do you know
I used to sleep 4 hours and lift.
bad time.
You're a bodybuilding now(powerlifters always do compounds first).
Yeah. If you have a cheap cable setup get a ankle strap and go in with your leg.
>skipped curls
it's over.
yes, I would do pronated lat pulldowns to give yourself variety and a break
>I hate pulldowns
then do some band assisted pull-ups so you again.... give yourself some rest.
How do you deal with these days where you are just tired, unmotivated, unable to concentrate, and moody in general? I have one of these, can't seem to get out of this loop.
Do a part of your workout so you can at least put some points on the board. The hardest part is starting so you may find that you'll have the motivation to keep going once you're underway.
I did only 5 goblet squats with a 9kg weight yesterday and my legs hurt 🙁 am I supposed to just do 3 until I can do 4, and build it up that way?
>Fat intake is tantamount to testosterone production
>I eat 0.8g of protein per pound of LEAN mass, double that for carbs and then rest of my calories are fat
>My test is upper range
yes im aware im just asking because of the fat sources but i guess that doesnt matter as much as the total fat intake. like i cant imagine gulping down rapeseed oil to for my fat intake has the same effect as getting it all from eggs/meat but i will just down more eggs or eat the fat heavy meats in the evening
You don't drink oil, you just eat real meals and then you can add it to your cooking or if you eat out, it's already worked in.
Just eat whole, prepared-to-eat (not processed and frozen or similar) foods and you should be fine
This is actually one of the many reasons protein powder is super sub-optimal protein intake
Why white rice when cutting? Why not potatoes or sweet potatoes?
I understand why no pasta etc, but why is rice the go to?
Is it? it's my go to for fast bulking.
I try to do low carb when cutting.
Starch helps things to stick you fool. Potatoes are good bulk food though.
It's simple convenience. Cheap, goes with everything, and the most important part is how easy it is to weigh. Potatoes come in varying units of 'potato' and some people don't have the willpower to not eat everything they make. You could easily do potatoes or any (whole) food.
why am i progressing on my ohp (38.5kg 3x5) but hardcore stuck on my bench (1pl8 3x5)? shouldnt it be the other way around?
do more bench and pec work. Some people are better at different lifts.
>do more bench and pec work. Some people are better at different lifts.
ppl here keep saying to stick to the basics + max 1 iso per movement, what should i do for pecs then? im limited by my home gym for pec isolations. chest flyes? pause bench?
>home gym
do dumbbell flys, or like an incline db press.
You want something different, but effective.
You can just do the basics and that's fine, but isolations are to hit weak points or body parts you want to grow.
Different anon here. I've heard that triceps are usually the most common first point of failure for newbie lifters and skullcrushers or overhead tricep extensions should be one of the first isolations you work in as a newbie lifter.
That's fine and if you want to get your ohp/bench up they should be hit.
I like to do those and pushdowns.
i see, will consider it
point of failure for me is to get the bar off the chest, lockout isnt the issue so i think its my pecs. im already doing those tri isolations you mentioned so thats probably why tri isnt the limiting factor yet
frick i messed that one up, meant to switch those up
defintely do some pec work, and if you want do some spoto presses/paused bench.
Might have to cope with using less weight but those directly target your weakness.
alright will do, thanks.
might replace flat db press on my OHP day with those if im stagnating next bench day
Last month woke up and my shoulder/deltoid area hurt a lot. I have no idea what happened to it because I havent even been working or using that area a lot. Now its been a few weeks and doesnt hurt overall but I cant even hold up my arm to do simple shit like comb my hair without it hurting, though it doesnt hurt during the day
So wtf happened and why wont the pain gk away?
What's the 1/2/3/4 equivalent for chin-ups and dips?
There isn't one. 1/2/3/4 is only for 1/2/3/4. It doesn't translate to anything else.
Possible that you somehow seriously bruised your arm. A few years ago I got a bad shoulder injury that forced me into PT for a few months, similar symptoms to you couldn't even raise it parallel to the ground
Rice is more filling and lower calories than pasta, stays good for months unlike potatoes, and it's dirt cheap, even more than potatoes. Sweet potatoes are a good choice though if you just want it; there are no strict rules when it comes to cutting.
DOMS, happens to everyone when they start. And yes that's progressive overload.
what would be a decent way to train/isolate adductors at home? resistance bands?
>last year
>measured myself at 180cm
>last month
>measured myself at 182.5cm
>felt tired with lower back pain during the whole month
>today
>measured myself and it 176cm
Why is this happening?
are you sure your measurements are accurate?
Today's diary
>skipped breakfast, felt like shit towards end of pull workout, skipped curls
>bought ~50 euros worth of chicken breasts, beef, eggs, that will only last a couple of weeks, so budget is now 100 per month for meat and eggs, what about you guys?
>back extensions are great but annoyed with crushed wiener and balls
>saw 2 broccoli haired zoomers at the gym today, thought this shit was a meme but damn
My skull literally expanded sideways during the past few years, I’m 21 now, wtf
Should I stop doing chinups for a while? My elbows are hurting since I've started doing them, but I was spamming chinups everyday for a week to learn it. I can do 4x8 now but I feel like might've gotten a shoulder impingement from it aswell.
this guy natty? also 60g of fat and 300g of protein as a 105kg guy, isnt that a fricking insane amount of protein? cant say its moronic when he looks like THAT
You can synthesize as much protein as you roid for
He's probably destroying his liver like the liver king guy does
Definitely natty
I didn't answer your question
No, he's not fricking natty you window licking booger flicking click bait clicking piece of shit
I am in the process of selling my company and plan to take about ~3 months off to do "nothing". I want to maximize my gains during this time and looking for some pro-tips.
Currently
>Lift casually, 2-3x per week
>Not very strong, hit 1/2/3/4 previously but probably closer to 0.5/1.5/2/3 now (3x10)
>I popped my ulnar nerve a while back and I am restricted to machines for chest and shoulder work
>Diet is okay, about 30/50/20 protein/carbs/fats. I try to eat clean but usually snack a bit throughout the day
>High stress job, caffeine consumption is quite high, not as hydrated as I should be (probably)
>5'8, 140lbs at 15% bodyfat
Anyway, I'm looking to develop a new routine and diet plan to help myself lean out, gain muscle and overall optimize my health. I can't do SS due to the pressing work, and I'm not sure that's even going to be most effective for my goals right now.
Guidelines and recommendations are appreciated. Here's what my loose plan is:
>Weightlifting 3x per week
Push / Pull routine
>Bench machine, decline bench machine, lat raises, tricep work
>Lat pulls, row machine, curls (2x variations)
>Legs (alternate); leg press, hamstring curls, extensions, squats every other leg day
>Do 30m - 1hr of steady state cardio every other day. This will probably be casual hikes or trail walks and not just treadmill crap.
>Clean up diet, shoot for 1g protein per lb/bw, water only, reduce caffeine to 1 cup of coffee every other day
>Sauna every time I'm at the gym, ice bath daily
What am I missing or where am I fricking up?
I'm
You don't. You just do it anyway because you want the results. If you need continuous motivation then you probably don't want the results as much as you think you do. Most personal development will be due to consistent effort that you put in _regardless_ of how you are feeling.
Depends on your routine. 30 minutes - 1 hour seems about right depending on your intensity. When I'm using machines I push through a workout in 30-40 minutes too. On days where I'm utilizing the barbell and heavier weights I tend to rest more and am there closer to 1 hour.
You look fine, but if you think it's an issue just eat maintenance and do some steady state cardio. Clean up your diet if it's not already - you're probably still eating some junk leading to the fat stores. Again though you look fine IMO.
Looks like fungal. Try clomitrazole, you can get it at walgreens. I got this in my crotch and when I switched to cotton boxers it went away - I assume it was due to sweat and a humid environment in there.
If you aren't sleeping well on those days at work you should cut to 1 workout instead of 2 and then use one of your good days to do the other workout. I'm guessing your a firefighter/emt, would recommend scaling down the cardio a bit since you probably deal with high stress/cortisol levels and that only makes recovery more difficult.
Thank you, i'll try to get some clomitrazole
But who was real (barbell) lifts
How do I get motivated and excited about going to the gym again? I don't know what happened to me, but these last few months when I go to the gym I feel unmotivated, with low energy and my diet turned to shit. I'm not depressed, nothing happened in my life, I just don't feel the gym the way I used to feel it.
I feel like I spend too little time at the gym.
I usually spend 30-40 minutes there, do my workouts without breaks, then leave.
How long should I spend there if I want to do a full body workout?
As you get stronger, your sets get heavier, your rest time increases. Eventually that 15 minute deadlift segment will stretch to nearly 45 minutes all on its own
>What are your measurements?
178cm 106kg. yes i got fat in the process
waist: 108cm
flexed arms: 41cm
flexed forearms: 36cm
chest: no idea
shoulders: no idea
back: no idea either but im wide
oh i forgot neck: 43cm
For your size, those are decent numbers
I'd run
Upper compounds
Shoulder isos & arms
Legs
USLUSLx
what should i do about my fat fricking love handles? i'm skinny already, losing more weight makes me look even smaller.
body dysmorphia
see a therapist
Hip thrusts
I spent 4 months walking 6-7 miles a day, every day to lose weight. I lost 3 pounds a week this way, and 30 pounds total (I lost a little less every week)
It's been a year, and I basically gained it all back. I don't have the time I had last year to spend 3-4 hours a day just walking. I'm considering jogging but idk. I'm 5'8", ~210 lbs (180 when I lost it all), and I have a large chest kind of a mesomorph physiogmy.
I'm wondering if this weight is good or bad. I mean, it was pretty stupid of me to stop training after I lost the weight, That's probably why I gained it all back. But I'm beginning to wonder if I should focus more on muscle building and less on losing weight. I don't know how much I should focus on either though. Should cardio/weight loss be an afterthought? Should I be eating a lot instead of very little?
These spots started to appear beneath my manboobs a few years ago, what could they be?
They don't really itch or feel any different from the rest of my skin.
Is it some sort of fungal infection?
I also recently have gotten what appears to be the same thing under my balls, except the spots are completely white/lacking pigmentation instead of being reddish.
No itching or other symptoms there either.
thankful for any input
>
How do I reasonably substitute this exercise?
The machine we have has the handle at a weird angle and the movement just doesn't suit me, it's the only machine I actively dislike.
Why tf isn't bench, dips, ohp and incline bench on this list?
What absolutely j o k e s t e r wrote this garbage lmaoooooooooooo
Idk im a beginner, saw this recommended places.
https://advancedbodymetrics.com/workout-routines/the-phat-workout-build-mass-strength/
Just run SS or SL for a few months and then do an actual bodybuilding routine lmaooo
whats the best exercise(s) for deep cervical flexors? chin tucks are too easy and doesnt do dick
are eggs still the meta?
What would you guys have for a routine if your worked a 48/96 work schedule. (2 days in a row, 4 days off). Sleep can be sporadic on the two days, but you have access to a gym and are encouraged to workout. Right now I do push/pull on the days at work and climb/hike/run on my off days but I'm starting to feel super worn down.
I keep thinking my belly is bulging out, even though i've been close to underweight my whole life. It looks flat from the side. Am I being paranoid? Is this a posture issue? BMI is18.7
might be APT
am i missing out on upper chest gainz as a newbie when i skip out on incline pressing but do regular flat bb benching + db ohp and ohping + flat db benching?
Anybody have an updated version of the sticky, half the shit on there is not archived
the sticky isnt that good. what do you need info on? if its diet, the FAQ section on tdeecalculator.net should be sufficient. if its workout plans, most free plans should work as long as it has progressive overload or harder progressions if its calisthenics and that you stick with it. if its cardio, anything works as long as it gets your pulse up for an extended period(jogging,jumprope or rowing is pretty damn good)
Just got my test results back. I'm sitting at a low 366 total test and an average free test at 19.4. I feel depressed and unmotivated a lot of the time and always thought that was due to porn. Should I think about hopping on test? I take vitamins and have a decent diet and exercise routine.
>I take vitamins and have a decent diet and exercise routine.
Post them before thinking it's certain.
unfortunately the sticky isn't as versatile as it used to be and has some disproven info speckled throughout it. The mods have given up on this board so they're uninterested in updating it and few anons are willing to put in the work to rebuild it.
i hear people always say that its possible to take steroids and still look crappy... is that true? i mean i get that steroids are not a super soldier serum but could they be people who dont even look like they go to the gym (dyel?)
i read that 10%-50% of people in a commercial gym could be roided but i couldn't even say people at my gym take steroids... like maybe 2 are big but i've talked to them and they are really nice and helpful and always do advanced stuff with resistance bands
It is 100% possible to blast yourself through the gills and still look like an obese fatass. Steroids are kind of like raising the natural limitations of the human body. Even if you raise those limits, if you aren't hitting them in the first place you won't benefit from the potential. Bad diet, bad stacks, bad sources, bad bloods, and bad routine/programming can all limit a cycle.
>i read that 10%-50% of people in a commercial gym could be roided
bahahaha fricking 50% hahahahahaha. Total bullshit number. No doubt you'll find a handful of people who are obviously juicing, but most people who are going to commercial gyms are gonna be natty.
Some fricking person at the gym tried stealing my airpods. I put them down at my bench to go refill my bottle at the fountain and when I look back he scoops them up and walks continues walking. I tell him those are mine and he told me he was looking for his. WTF???
Could've been genuine, could've been a little shit. lesson learned though, keep valuable shit on your person.
Keep your case in the car and the pods in your ears. If they ever come off, they go in your pocket
Is it worth going to the gym if you’ve only had 4-6 hours sleep? I’m going away with my girlfriend tomorrow but she’s picking me up at 10. I can get a workout in if I wake up early enough or I can sleep longer and not work out
> t. dyel been doing 5x5 for about a month, enjoying i
>Is it worth going to the gym
The only time the answer to this would ever be no is if you have a serious injury.
Thanks anons. I’m new to all of this so genuine ignorant. But from what I’ve heard sleep is important for gains, so I was unsure whether going to the gym would actually benefit me if I was super tired
if you're tired to the point of feeling lethargic, it's worth skipping the session. If you're just yawning a bit, at least try. If you feel like you have no energy halfway through just call it early.
Anyone has experience with back injuries? I've had this right lumbar pain for the last few days. It seemed to be getting better but last night it came back strong. I'm getting paranoid it could be a pinched nerve or something since I don't feel pain when touching. Like it's deeper than on the surface muscles
rest it for a week. RICE method. If it still hurts next week rest it an additional week. If it's still fricked see a doc.
Just did a TDEE calculator thing, it says that my resting metabolic rate is 2,170 calories a day while with light exercise (considered by the site to be walking at least two miles a day at a moderate pace), that number jumps up to 2900 calories a day.
Being honest about everything I've eaten so far today, my calorie intake is currently at roughly 1500. I still feel like I need to eat something. Can I afford to? Should I consider 2170 or 2900 my maintenance number? Trying to lose weight. I was thinking of getting some frozen vegetables to heat and eat, like brussel sprouts.
always go for sedentary with TDEE calcs. the estimated calories burned from exercise are notoriously inaccurate.
Roasted potatoes and brussel sprouts it is.
You HHAAVVEE to track your calories AND your weight for a few weeks
If you have too big of a deficit, you'll frick yourself up
Do ab workout and stretch every part of your legs
A lot of people who share their stacks prove that there's more to being impressive than just pinning
You have to eat a frickload of real food and actually lift and do cardio and watch your kidneys and liver etc etc
Fat lonely muscular gym goer here.
How real is the lean pill? How big would the change be if I finally lose those 35 pounds?
it just means you're leaner. Up to you if you want it or not.
More mires but you have to improve yourself socially for real change
Don't know if this goes here but frick it.
Any anons that can rate this routine for an absolute beginner and as you can see for an absolute unit? What would you recommend?
You'd be infinitely better off running starting strength
There are no shortcuts, the harder you work, the more you gain
Thanks for the feedback the other day looks like pic rel, if I'm understanding what you are saying correctly, should i just do squat, bench press and deadlift and keep adding weight each time? What about reps? Do i do more each session? Also my goal is to lose weight, don't care much about gaining muscle, just don't want to be a fat frick anymore, I'm doing this and the other routine every other day.
https://startingstrengthmirror.fandom.com/wiki/FAQ:The_Program
>Don't care about gaining muscle
All NLPs cover the vast majority of muscle in your body. It's important to lift to preserve muscle while cutting. Plus if you gain muscle then that means you have a higher end weight than you would if you did no lifting.
What's your plan? What are the other days like? What's your goal?
Whatever you do, don't listen to
unless you want to either get fat or get nowhere
Dyel detected
t. Not him but no programming makes you fat and SS is great for beginners
Blobby, you're the last person I'd take advice from
I stalled under 100lb bench forever on a LP because I was cutting. Progress my ass.
And yes? You need to do a lot of movements if you want to look good. Curl bros unironically get it right. You get minimal results with minimalist routines.
And when you stall you move on to something more advanced. It's not SS's fault that you're a dumbass lmao.
Terrible. Do SS or SL or GSLP, whatever takes your fancy.
>nless you want to either get fat or get nowhere
he's already fat as frick and no matter what LP he does he will progress and get somewhere, even while cutting. what are you proposing he should do? keep fricking around and doing 7kg side raises lol?
Thinking about going the TRT route. Got checked and tested at 414 ng/dl as a 30 year old. It looks to be in the normal range, but I know they keep lowering the reference range.
Should I pursue TRT or something else to increase my test levels?
I chug water and piss all day at work at my office job. I’ve noticed in the past few weeks that I get a really bloated stomach, almost like those african kids you see on tv. What causes this? Not sure if I’ve changed anything in my routine lately but I barely noticed my distended my belly gets from water
>I chug water and piss all day at work a
unless you're trying to skip out on working there's no reason to do this
Just my personal experience, but forcing yourself to drink water even if you aren't thirsty is fricking moronic.
I also fell for the "stay hydrated" meme. But the more water you drink, the more you pee and the more electrolytes you lose.
How about... And hear me on this one.. you only drink water when your body ask you to drink water?
Don't be an npc anon. Don't do unreasonable shit just because they told you so.
>forcing
There's where you're wrong kiddo. I fricking love drinking water and no one is going to stop me
I broke my wrist in January and I just started lifting again last month. I'm a dyel, I've never taken lifting seriously, but I'm trying to dead lift and I'm only at 175 pounds and my left wrist can't hold onto the damn bar. I think my broken wrist has completely diminished my grip strength. The bone itself has healed and doctors say I can lift, but my grip strength won't let me.
Should I just kill myself?
Farmer walks/dead hangs are your friends. Best grip strength exercises by a significant margin
Straps obv
Train bare double overhand until you drop and then use straps
T. Can bare hand lmao4pl8 and hook grip 5
Stop all porn, eat more calories (fat) and less protein
Do a tried and true real program like as or sl
Don't do this meme bullshit
Blobby and I are strong AF and I actually cut once a year to single digit bf%
The frick happened to my lower back during squats? Warming up with 1plate and my lower back seized up and the pain is unbearable, can't even sit/lay down without pain. Getting in/out of my car after bailing from the gym was near impossible, couldn't move anything between my mid back and hips. Felt like it was bracing/arching a little too much like yellow box? I can squat 275 why/how did my back get rekt with 1plate
I'm trying to lose fat and achieving decent progress. Thing is, it's my birthday today. You guys think I can have a slice of cake if I go to the gym afterwards, to kinda "burn off" a bit of it?
Yes you can, just work hard at the gym. And no more cake for another year.
Happy birthday anon
Eat your cake and then PR your 1 rm tomorrow from the extra calories
You're likely one of the dudes who doesn't understand that your ribcage is supposed to sit on your abs and your glutes are supposed to be holding your hips neutral
DO NOT, under any circumstance, EVER
FLEX YOUR BACK
Your erectors are just cables holding you at neutral
Stretch+ice+heat rinse repeat
I've hurt my back every which way and I'm still fine
T. 3+/4atg/5+
happy birthday homosexual.
if you arent doing any kind of low carb diet the go for it. otherwise it isnt worth it.
Is there a tangible difference in harm in drinking alcohol on your rest days vs. drinking on workout days or is it equally bad?
are these my abs or am i just a schizo?
You don't look like you have any muscle definition at all. Lose more BF and check again in a month or two
I have done a run of the mill full body routine for for two months now, starting from never having worked out at all. I am progressing in everything, but I feel like I'm somehow not able to do reps until failure in upper body exercises, since I only ever feel any soreness in my leg muscles and my shoulders.
I feel nothing in my chest from my pushing sets, and my arms just feel shockingly weak after working out, especially around the medial head triceps area.
Is this normal for first timers, just extreme weaknesses around my upper body that will have to mend before other muscles like pecs can properly activate?
Not really, you should experience great newbie gains for a good while in the beginning. All your numbers should be going up
Feeling sore doesn't mean you had an effective workout, and not feeling sore doesn't mean you had an ineffective workout. If you're progressing, then you're progressing
i went from 80KG to 60KG in half a year, why don't i look like brad pitt in fight club ?
this is 60kg? how tall are you?
167 cm 5'6
that makes sense. you must have been super fat at 80kg, nice work
lifting while fasted at 6am
y/n?
With pre-work out it's okay but I'd eat a small donut or something to maximize strength
T. Morning lifter since 2018
You need some abdominal mass and shoulders and arms
Blackpilled posting my dude
Almost
So your body repairs after a workout for 48 hours. Since food stays in your system for 24 hours, your feeding window for a workout runs from 23hours before to 24 hours after lifting
Introducing alcohol any time in the 48 hour period will inhibit protein synthesis
Since alcohol irritates the bowels, you're actually robbing yourself of nutrients from up to 23 hours before drinking to something like 20 hours after drinking (drink, sleep, shit, eat, shit, eat, bowels normalize later in the day back to regular programming)
So if you lift, take 2 days off, drink, take the next day off and refered and then lift the following day, there will be minimized effects on your physique except for whatever the estrogen decides to do
>With pre-work out it's okay but I'd eat a small donut or something to maximize strength
>T. Morning lifter since 2018
Caffeine always gives me jitters. And on an empty belly it makes me want to bang my head on the walls. I'll consider the donut though.
>So if you lift, take 2 days off, drink, take the next day off and refered and then lift the following day, there will be minimized effects on your physique except for whatever the estrogen decides to do
Will do, thanks for the write-up anon
How do I stop fapping out of boredom? I know I shouldn't do it, but I am weak and still give in.
Any tips?
Get a job and a side job and a hobby
Your refusal to improve yourself such that you're "bored" is your fault
I work, I remodel houses, I lift in the morning and hang out with my family in the evening
apparently I have high Glutamic pyruvic transaminase and CRP counts in the liver
can adding more cardio to my workouts fix this or is it more of an alcohol problem
6’2” 160lbs went from skinny, to skinny-fat, back to skinny. What’s a good resource to start educating myself and building muscle? Recently “inherited” a pretty decent home gym set up and would like to build a solid foundation. The sticky isn’t that helpful
You can read and learn, or watch videos and learn.
Either way you need to lift and try things out AS you learn to find out what works.
Realistically you just need to put in hard work and keep your joints alright.
I don't want to recommend people since I don't know what you will like or do.
I do things I would rather do. I train my relatives, work on my projects in the garage, and research particular subjects to a stupid level like lifting or wrenching.
An easy thing to do is go outside or be in public and do something you enjoy.
Has anyone had a hair transplant in Turkey?
How my set and reps of pull ups should I be able to do to say publicly "Yeah I can pullup easily"
when you can do pullups easily.
>legs really strong
>like 1 rep max on leg press is 600 pounds
>but no endurance
>get told to get on the stairmaster to fix that
>at the gym earlier
>do just that
>heart rate at 160 after 30 seconds
>legs are starting to give out at 3:40
>nearly fall off the machine
>force myself to hit 4 minutes and end it
>completely cashed out
>barely make it back home
>been home for like 15 minutes now
>legs are spasming
>not sure I'll be able to get back up from my chair to go to bed
>heart rate still at 140 despite just sitting in chair for 15 minutes
help
leg press numbers dont mean anything
do more cardio fatty
on deadlifts, during my top set i notice my grip giving out after 3 reps, is switching to mixed for another 2 reps a bad thing or ok?
dont know, but you should definitely practice hanging. if you do pull-ups, hang for as long as you can after your sets and use a stop watch for the extra push
get straps
db french press or standing cable extension overhead.
do a variant like close grip bench, dumbbell, incline.
Or just a different rep range. like how SS is 3x5, do bench with reps of 10+.
Ohp is the same
Just realize you will have to watch out for overuse.
Oh, and isolations are equal if not more important then "base" lifts.
Doing skull crushers with barbell and feel a tendon flicking over a bone in my elbow. Switch to EZ bar and now it doesn’t happen as much but recently it’s gone up again. What should I do?
DB varient allows your elbows to do what they like. Make sure your elbow is in the same plane as your wrists and shoulder and the weight is stacked under the muscle so there's no side torque.
3x10
I’ve been sexting with this Indian girl and she’s been telling my how much she wants to frick me, how horny she is etc. I’ve never sexted before though and I’m a social autist. Do you guys have any tips for doing this? What do I say to keep her interested and maybe send nudes?
Respond frickers I don’t know what I’m doing
>sexting
stop wasting your time and invite her over to frick already.
Doing starting strength for a month now, but Bench and OHP is lacking.
Can I do both OHP and Bench 3 times a week or will that be too much volume?
Day A
Squat
Bench
DL
OHP
Day B
Squat
OHP
PowerClean
Bench
Alternating ABAB etc
Just add in accessories like dips and tricep extensions at the end of a given session. Dips on bench day and tricep extensions on ohp day. Or move on to more advanced programming
Accesories are not base lifts thou, I want to increase my weight in OHP and Bench, and actually doing the excercises should make them improve better?
Accessories should be helping with your primary movements. That's the main purpose of them. Fricking with the program beyond that isn't going to help you, because you're interfering with how it works at the base level. You could do db bench and db ohp as accessories as well if you want the movements to be more specific but I wouldn't recommend doing both on the same day during SS.
beginner here with tons of loose skin, esp hanging saggy breasts. what can i do to fill out my upper chest more, db ohp or inc db press? on top of regular benching
How good are prison workouts is it a gimic
What the frick does it mean with the barbell flyes?
Seems to be mixing up freaking push-ups on a bar and normal db chest flyes.
just AI things.....
Depends on the arch and when it happens
>first rep and omega arch
cheat curls
>kinda arched whole way through
maybe fine, do you have a good MMC/pain with your biceps? Fine if you do. Really any form is fine as long as you stress the shit out of your biceps and keep consistent.
>fairly straight until last couple reps
this is what I do. I only count the stricter reps, and a cheat rep or two after is just a bonus.
When doing barbell biceps curls, when my back arches back does that mean that the weight is too much and I'm compensating or is this fine?
Making a PPL for home that suits my own needs and writing up a leg day. Trying to find a substitute for leg curls.
Would it be wise to just do 6 sets of RDL's instead of 3 sets RDLs and 3 sets of a substitute for leg curls? Or even do 3 sets of RDLs, a different exercise like lunges in between, and then 3 more sets of RDLs?
nordic curls might be a good replacement but hard to set up
I think I'll try to figure something out with that. I assume it should be 3 sets to failure at the end of the workout? Thank you for the suggestion.
Lower my caloric intake or exercise more to get rid of this last bit of belly fat?
YOU SHOULD LOWER YOUR INTAKE ONTO MY COC LOL
I'm trans btw if that matters
>hey guys i posted it again
you guys beat jokes to death harder than redditors or 9gaggers ever did
Honestly cant tell if troony or not.
Could be the angle but the hips seem a lot wide than the shoulders. I assume it's a girl.
SNU SNUUUUUUUUUU
lift weights.
Other than pull ups, what exercises should i be doing with a bar like this?
I remember seeing an infographic with several exercises with a pull up bar, does anyone have something like that?
>pull up variants
neutral grip chins, wide neutral grip, wide grip pull ups
>rings
get them and you can do tons of work
push-ups, flys, rows, curls, etc.
Just look up ring training.
You could also get a pulley and do tons of cable exercises.
Had a break for 5 days because I was feeling shit. Back at the gym and I’m hitting all my PRs and doing more exercises. I’m a beginner by the way. Are these just early gains?
I tried to do bench press after heavy deadlifts and pull ups. I was feeling great, but suddenly with higher weight on bench press I started to feel jolts going through my palms, especially in the nerves. Im definitely certain that I had enough in me to do few more repetition, however I got scared that Im gonna drop it on me. I was losing sensation in my hands. After doing a proper rest I could continue my workout no problem (no BP tho). What do you guys think?
>especially in the nerves
kek
Im ESL, but you get the gest of the issue, numbness in the palms, tingling (almost pleasant) sensation. I could have dropped a 200 lbs on my neck. Please guys its the first time something like this had happened to me
>be 6’2”
>198 lbs
>have 29” waist
What does my body mean by this?
Mesomorph
im having lots of stress mentally that i just cant let go off, especially during the evening. im feeling this is killing my newbie gains. i hate the idea of that but is sth like ashwaghanda or a magnesium supplement sth i should consider taking before bed? just to calm my mind down and get proper rest which i feel like im not getting due to poor sleep quality
mag is good for sleep but it's not going to fix you completely. you need to remove whatever is causing the stress.
Is this salvageable?
I lost about 55lbs, I'm only 22lbs away from the "healthy" range and I still look like this
"Salvagable"? It's your body, you dumb frick, the only thing in the universe that allows you to exist, not a car. You won't get a new one if you give up on it, you will die fairly quickly.
no offense anon but did you lose all those 55lbs in your upper body? i lost around 80kg and your upper body almost looks as bad as mine which i thought was pretty incredible
also how tall are you
Would cardio be more effective without good air conditioning? I mean, thermoregulation is responsible for the majority of calories that get burned in the day for a sedentary person. So, wouldn't letting your body run hot and forcing itself to expend more calories to thermoregulate be better than, say, have a fan blowing on you while walking on a treadmill?
Basically, fan durio cardio, good or bad?
I need some help bros.
One day during October of 2021, I woke up with my upper/mid back hurting out of fricking no where and my neck cracking from every small movement I do (without pain) as if there's some sand/little particles in my neck, I'd only get minor pain in my neck if i throw my head back. I also have lower back pain randomly when I run and do certain poses with my body and my entire back cracks like crazy. If I stand still for more than 20 minutes I feel like my back is about to collapse. I had ZERO issues with my body before that dreaded night and now I feel like this shit is not gonna go away easily.
I got an MRI (for my cervical) and turns out I have a minor disc at C4/C5. Doc told me it's nothing to be worried about and I can go to the gym and do whatever I want. Did a few physical therapy sessions and he sent me on my way (told me I have starting signs of scoliosis).
But idk I feel like he's talking from his ass. I don't feel ready yet to do Starting strength. I feel like I need a base first before attempting the program. I can't even do a single pullup/chinup. and I can do max 8 pushups. I joined a gym and tried doing deadlifts with one plate and next day my lower back felt kinda more tense and tight and would hurt if I twist my torso in certain directions, which doesn't seem like one would get from deadlifts.
My current plan is to do a lot of core/glutes work. Shit like pilates and stretches that target the hip flexors/hamstrings and upper back. Planks, leg raises all that stuff. and do some body weight exercises like bulgarian split squats and pushups, and some workouts that don't destroy the lower back like romanian deadlifts and back extensions. I'll also do cardio and lose some weight (5'6 weigh 77 kgs).
> TLDR am couch potato with zero sports exp, 25 yrs old, have back pain in my mid/upper back and my neck and my whole back/neck cracks like crazy. Feel like I'm gonna go to snap city if I attempt deadlifts/squats. wat do bros?
>and some workouts that don't destroy the lower back like romanian deadlifts
lol
What I'd do in your case is do a FRICK ton of general back work. Upper back, mid back (lats) and lower back. Hyperextensions are good, but I'd keep on doing deadlifts. They 100% bulletproof your back as long as you don't overexceed what it can handle.
SS is an awful idea because it WILL make things worse with how pushing-biased it is.
If your neck hurts consider doing direct neck training (both flexor and extensor work).
In general, you're in the right track. Do a good bodyweight routine, add in cardio/conditioning work (you NEED it if you want to get anywhere) and learn your body's limits (pain management is an important thing to learn since it either holds you back if you overreact or sends you to snap city if you underreact).
Look up r*ddit's bodyweightfitness FAQ and start from wherever you feel appropiate.
Don't skimp on the squats for now though. Do goblet squats, they're good for the upper back and don't hurt your lower back.
>free weights once a week
High-bar back squat (or front squat if you're a masochist), deadlift, leg extensions, leg press, knee flexion exercise (glute-ham raises are my favorite) and calves (maybe). Add in some other fun exercises if you can handle them.
All you need for upper body is a pair of rings and you can do every damn exercise in the world for the upper body. Meanwhile whenever I've had to work out at home I've had to rig some atrocities for lower body (I had to use three 2U rack servers, a wooden coffee table and a normal belt to make some ghetto nordic curl bench that barely even fricking worked)
Cable crunches
Dragon flags
How do I stop the cracking in my arm when doing pushups?
>be me last night
>pushing through my last few sets of curls at the end of my workout
>feeltheburn.jpg
>in the zone, not really thinking about breath technique, holding it in
>squeezing out one more rep on sheer willpower
>hear a "shwoop" sound in my right ear
>instantly that ear sounds like it's muffled
>absurdy loud ringing starts
>figure it'll go away in an hour or two
>it doesn't
>everything in that ear sounds like it's coming through cotton balls
>high frequencies are basically nonexistent
>go to the hospital
>they think I might have popped a blood vessel in my head
>CT scan comes back normal
>they shrug their shoulders, refer me to an ENT and send me home
Has anyone experienced this? After all my years of listening to music it's crazy that this is what gives me tinnitus finally.
can i get a form check? nonmeme responses if possible
move the bar further forward so your legs have room to come forward and down, you'll be better able to arch your back. Stop training with a belt when you're not even at 3pl8
Can anyone recommend a routine for someone who only has access to free weights one day a week? I'm doing body weight squats, push ups, and pull ups three days a week. was thinking deadlift, Incline bench, and Barbell rows would fit the bill. Curious as to what IST would do.
Are leg extensions and seated leg extensions the same thing? I only have a seated leg extension machine but my PT called for leg extensions not seated
Yes I’m noob btw
same thing
What a relief. Thank you very much!
will drinking kill all the gains from my exercise today?
no. and stop thinking about gains as a daily thing.
I am having many issues, doing IF is like my body is rejecting the IF. Either I go for longer fasting periods that make me chilly and sometimes make me feel weaker. Or I can't hold till the refeeding time, also weight loss is not working I'm only 6 lbs away from when I started IF. Aside from keto is there another sustainable way of losing and keeping weight off while training hard 4 days a week? Maybe I should switch to 5-2 diet any feedback on that? I usually see it paired with IF. I've also noticed that people on fasting threads doing rolling 48s are above 200lb and usually don't lift. I can't do keto as I have a low tolerance for high-fat food.
>also weight loss is not working I'm only 6 lbs away from when I started IF.
troll post
How do I into ab training?
I am at 1/2/3/pleasedontask and have never trained them.
What are the one or two best exercises.
hard to do better than leg raises, decline crunches, and ab rollers
thanks lads, I'll try them all and take the two easiest lol
try some side crunches and mountain climbers too
im doing madcow program, im struggling on bench compared to my other lifts, do i add accessories every time i bench? if so, how many?
5'8" 150lbs
Bench-200x5
I began getting really sharp, stinging pain along my sternum a day and a half after doing some chest presses for the first time in a long time. The weight was incredibly light, as I have been out of the gym for two years. However - during the exercise form and muscles felt good and fine, and there was a minimal amount of normal muscle fatigue. This was very unexpected.
Am I gonna die now?
I don't have room for a real exercise bike or a treadmill or anything like that. Is this any good?
why not go for a run outside or buy a real bike?
I don't want to leave my apartment
where do i fit incline pressing in?
could i just treat as an isolation movement with lighter weight after lat pulldowns? or is just replacing it with db ohp the smartest move?
upper A
3x3-6 BB bench, 2x 8-12 hypertrophy
4x6-10 Pendlay rows
3x8-12 seated DB OHP
4x8-12 Lat pulldown
+3x lat raises, 3x triceps pushdowns
(bicep work on following lower day)
or maybe replace flat pressing with DBs on this day with incline? i really like doing that movement tbh so i dont really WANT to replace it but im unsure
Upper B
3x4-6 BB OHP
4x Chinups
3x8-12 flat DB BP
3x8-12 one armed rows
2x skullcrusher SS facepulls
2x reverse curls SS lat raises
Do the 3 sets of incline instead of your backoff/hypertrophy barbell bench work.
Or don't do them at all until you want to later.
the older i get the worse i become at sticking to any form of routine or diet, its becoming a joke at this point.
are my dopamine receptors fried, is it low t? i dont fricking know anyone experienced this and what did you do
Seated military press machine. Am I supposed to stop short of full extension for shoulder health?
anyone able to redpill me on MTHFR gene mutation?
im getting paid a couple hundred bucks to have some girls kick me in the nuts tomorrow. its gonna be pretty hard, are there any secret martial arts techniques or something to endure it better or lessen the pain?
why am i getting a much better chest pump doing 8-12 rep work incline benching than doing the same intensity/effort in the same rep range on flat benching?
What stretches do you guys do to not get fricking destroyed lifting? I don’t wanna take any chances
I started lifting after a long-term hand injury that led me to not using it for a majority of everyday tasks that require any sort of strenght. As a result, one side of my upper body is slightly but def. noticably weaker than the other (form slipping, tilted bar when benching close to failure etc).
Should I do lifts specifically to strengthen this side, or will it even out with beginner gains?
I had to deal with fever yesterday and my throat is sore as hell today. Should I still go to gym or take a rest?