QTDDTOT Posted on April 22, 2023 by Anonymous questions that don't deserve their own thread cont. from
Running the day after squatting: is it a good idea?
Getting the soreness out or sabotaging recovery?
try it and let us know
totally just gonna do it, fits my schedule and feels good. sitting still seems to increase DOMS. I'm not talking a marathon, 2-3mi on a track or a steep 1mi up then back down
it's fine. better than doing it the day before squats.
I swim after squatting
Try it out yourself and tell us what happened
You should do cardio right after lifting
Unless it's LISS cardio, then you can do it whenever
The reason women don't like you has nothing to do with race.
It's a priority thing
She's doing a lot and if you don't have any context about her life, just shrug it off, keep communication light and pleasant and start looking for a different girl in case she doesn't come back
Your back is fine, your posture/cardio/form/rehab is shit
Stretch every side of your legs for 2minutes each twice a day and do 20+ minutes of liss cardio everyday
Ab work and glute work will help with posture
>The reason women don't like you has nothing to do with race.
That wasn't what I was getting at. I'm trying to get a more specific to answer to the 'they love white men!' meme - is it far more exclusive than that claim would apply and does it disseminate down to the hapas?
Only realised now you're insinuating I'm Asian. I'm not, I'm the same type of white as the Hornblower guy (even a Bong too). My answer is far more self interested in that if I go to an area where there's lots of Asian pussy, do I benefit or is it all reserved for my blonde and blue eyed bros?
Not him but you are delusional and a bit autistic.
How? It's a reasonable question given all the memes posted on here, IST, etc.
>insinuating I'm Asian
>I'm the same type of white as
>is it all reserved for my blonde and blue eyed bros?
Anyway..go get married and have a family.
I only want to see how I can hedge my bets for Asian pussy as someone who isn't blonde or blue eyed. I'll have to phrase it differently in later thread in order to avoid spergs like you crying about phantom ricecels.
>>is it all reserved for my blonde and blue eyed bros?
It's a decent question anon. Ever see the wm/af on IST? People post these huge compilations where the asian chick is always with some blonde man.
You literally answered your own question
It's a fucking meme
Only absolute sloooootz prefer other races than their own
>Only absolute sloooootz prefer other races than their own
I'm 6'4" white blond and look like I roid
Why do no lifters obsess over race so fookn bad
Wait 2 weeks for your COVID to go away
Are the roids the cause of you sperging out so hard and irrationally over a simple question? Do you feel personally attacked by such a question cause you're blonde? It's all very simple - do the Asian bitches, sluts or otherwise, have a thing for white men in general or only the most light blonde/blue eyed ones? All this bitchy obfuscation over something so simple to answer.
I don't have covid
Does someone else have a problem with their knees feeling weak when squatting? It happens to me periodically, the thing is that it doesn't even occur after increasing the weight. I can squat a certain weight with moderate effort one week and in the next my knees feel weak and shaky, I feel like I'm going to fall if I squat. It's really messing up my squat progress
Hmm, are you keeping flat feet and spreading the floor? Knees out takes conscious effort
>are you keeping flat feet and spreading the floor?
Yeah, I do both things. I squat barefoot or with flat shoes. My feet never get off the ground and I do "spread the floor"
have you tried knee sleeves?
Yeah, but im old. If you are describing same thing i feel its almost like a knee feels better overloaded even though its nowhere near that point.
Knees over toes, i started doing stairs backwards and reverse drags, etc.
Why do blacks commit so many crimes?
Purely because of racism (against anyone not black that is)
Excessive exposure to young white pussy has the effect of increasing testosterone and violent tendencies
No they have the lowest average test levels and highest average estrogen you onions boy moron lover
Low iq, low impulse control, tiny dick syndrome etc
Purely socio-economic factors
Genetics. They're just inferior
Nothing to lose
A combination of several things.
Poor people commit more crimes, this is true across all cultures.
Black people have the highest rate.
>but muh watabaoutism
We're answering the question and this is an UNDENIABLE fact that impacts it.
When you take the black populace of the USA against the black populace in different countries, they tend to demonstratively shown lower IQs. Why?
It could very well be genetics but allow me to have a hypothesis.
In every group of people, there are smart ones and dumb ones and the smart ones (IQ) inherit that to their children.
Now if you artificially kill the smart ones because they are more likely to successfully plot a revolt yet you keep the dumb brutes because they are good workers.
By the time there is emancipation the population would artificially lean towards lower IQ.
>FRAMING OF THE QUESTION
All of this is a foolish question because if in you take crimes by how much it costs in money (talking about banking crimes), white people far far exceed blacks in the US.
>wall of cope
Blacks do poorly and commit a lot of crime on average no matter where they are whether it's Africa, France, USA, Brazil etc. This is because of their genetics. Did you know that blacks never invented the wheel?
>if in you take crimes by how much it costs in money
Why would I do that? That's the stupidest metric ever.
You actually believe this garbage? Literally everyone knows blacks commit insane amounts of crime. It's not even debatable. The only actual argument is about WHY they commit insane amounts of crime. And the answer is that blacks are genetically predisposed to crime and antisocial behavior.
Trying to find a good lever belt at a reasonable price, and the only ones in my area are dogshit Harbinger brand. Need reccs.
The Pioneer PAL is the best you can get. It is pretty expensive, but its the only adjustable lever belt besides the SBD which is twice as expensive
I got myself a 10mm stock (only leather no suede)
Built for bbc
Wide grip on back exercises generally work the upper back more than the lats, close/neutral grips are the opposite.
I'm not sure if I would advice to go for a "no lats" physique. It will rarely look as good as you might think it will. Do some lat work at least, you don't need them to get as big as possible, but some size will help your physique while not being overly-influential in your aesthetics
I am a noob
I was doing goblet squats which are my usual lower body exercise I do and my last session I felt really great, no discomfort in my body and my movements felt good
The next day my left knee was a bit weird feeling, not painful but not perfectly ok
How does this happen?
Could be many things, body has many things running from waist to toe.
Discomfort generally expected, though
Alright thanks a lot, that is very reassuring
I expect muscle discomfort but knee discomfort freaks me the fuck out usually
Make sure your form is good.
If you need Ibuprofen occasionally, that's normal
Knees and shoulders are a bit fragile when compared to the rest of your body. They can feel weird, or hurt for a variety of reasons like an increase in weight, volume, something related with your technique or just stress accumulated during long periods of working out.
I wouldn't worry too much about it unless it becomes something persistent/frequent and it becomes painful or causes more noticeable issues than just a bit of discomfort
I don't know wtf I'm doing. I can't seem to full range squat, I can't pushup yet. Inonly have a yoga mat and a 10kg kettlebell until I travel back home in which i have an 18kg dumbell set. I'm here for at least a month.
Has anyone ever had a sprained hand/wrist?
How long do these take to fucking heal?
Any tips to help it heal?
I literally can't do anything in the gym besides legs because of this and it's been over 2 weeks now. No difference in the pain levels either or noticeable healing despite not using my hand and keeping it in a brace.
I can't do shoulders, chest or arms. It feels pretty bad man.
If i have high BP and palpitations can i lift? I don't want my fucking heart to asplode
are picrel good shoes for squatting?
If that heel is squishy the answer is no
its not, pretty solid.
My left can't keep up when I do this (A/B). Help.
Do you know a progressive training regiment to get used to it?
Gap with your other hand obv foookn lmaoooooo
Buy romelos or adipowers
Get a personal trainer but make him just help you with form while you run SS
Uhhhh *sweating* entirely eh-eh *gulps* economic f-factors
Got 1/3 of a barrel of ON protein that expires (or expired) this month. What are my risks if I finish it off? It's all sublimed shit and chemicals, I don't suppose it can really expire in the first place.
Best before is just a legal barrier and usually at most just indicates taste, a lot of expired food is just as edible as before, even perishables like dairy despite them being far grosser when expired.
im thinking about doing a week off the gym due to massive fatigue accumilation and see if it gets better after it.
however i want to do some skip roping during that time, does that interfere with my cns recovery or is some cardio at low to medium intensity fine during that time and still recover?
you'll be fine doing light cardio don't worry about it
Tried to do nordic hamstring curls at home (with feet under a barbell) and failed miserably. Am I not strong enough or my setup is bad? Any tips?
can you recommend me some good kettlebell exercises? i've been doing calisthenics once or twice a week for a few months now, and i've incorporated the atlas swing at the end of my workouts (using a big water jug)
i now want to buy some kettlebells and i'd like more exercises like that - big movements to put at the end of my workout to contrast just doing a bunch of vertical and horizontal pushes and pulls
KB swings and Turkish get ups.
is it normal to feel diddlies more in your lower back after youve done them?
Leg doms kinda just come well the next day
Why is her upper half defined but her lowerhalf landwhale tier
How many sets do you all aim for per week per muscle group? How many per day?
I ask because I'm trying to figure out if I'm doing too much because I'm like always exhausted.
I train Mon-Fri every morning super early fasted. Try to hit around 15 sets per muscle group per week. Typically 6 sets on 2/5 days, with another 3 sets on a 3rd day.
Basically trying to match pic rel.
Most sets I come pretty close to failure, if not actual failure.
Should I cut back sets? Cut back reps? Weight?
I have pain in the circled area, upper back slightly to the right. it happened suddenly while doing squat warmups, like a jolt, and is lessening every day with some remnants still if I do movements like touching my toes. I haven't worked out at all since. I think I could get back to it now but I don't want to snap my shit further, any experience or advice with an occurence like that ?
i don't know how to fix it but do wait until it's gone, it's not worth it risking several months of gains for one single day of gains
Alternatively, find a sturdy table or countertop and lean your lower back against it, then shimmy down until your scapulae are resting on it. Gets rid of all mid-back pain for me.
get a muscle massage gun and have your gf blast that area a few times a day
I’ve found wrist stretches to help with pain in that area, idk why tho. Ice therapy helps. Also very light TuT with back flies can give a good stretch to the area
I've had this exact thing happen to me a month ago, rest for a couple days and it should go away completely. Why did this happen? I don't know I also got it doing squats. I can only assume that area just spazed out or wasn't ready or couldn't handle the load or maybe my form was off all I can say for sure is rest completely even if it means losing some progress
You tweaked a rhomboid muscle, I use to have issues with them on OHP. Keep lifting, its relatively minor and will strengthen as you progress. Rest harder, eat harder, make sure you can recover enough before the next workout.
thanks for putting a name on it. yeah I googled it now and it seems like it.
Does this make sense for my workout plan? Aiming to do these every second day with cardio in between or rest.
>Bench chest press
>Incline bench Dumbbell press
>Lateral Raises / Rear delt fly [superset]
>Bicep curls / Leg raises [Superset]
>Single leg press
>Dumbbell calf raise / Dumbbell shoulder shrug ]superset]
>Dip / Chin up [superset]
>Cable bicep curl
>standing EZ curl reverse grip
>Cable overhead triceps extension
>Cable triceps pulldown
>Hyper extension + Ab crunch [superset]
>Hamstring curl machine
>Machine calf raise
just try it out and see if all of your muscles feel sufficiently tired afterwards, or if they all feel sore the next day
I'm thinking of taking the rowpill and buying a C2 for my home gym. Any words of advice?
Just do barbell rows and buy a recumbent bike so your deadlifts don't suffer from your retardation
how the fuck do i find my maintenance calories when my level of activity is varying from week to week or even day to day? like sometimes i cycle more, sometimes way less etc
You just realize that your metabolism varies wildly
This is actually why subjective eating is the true blackpill for dieting
You should watch your macro ratios, avoid sugar, avoid alcohol and get adequate fiber and adequate protein (0.8g per pound of LEAN MASS), but then everything beyond that should be "am I hungry? Am I tired? Are my lifts failing? Am I sleeping well? Am I going for a PR tomorrow? Have I been sluggish? Etc etc
The oneitis ghosts me on whatsapp. Her profile pic is removed but she didnt block me. Wanna grill myself. Clinging on to this little hope I had left in my life is gone.
Pls kill me.
Question: How to stop feeling those feels?
Only time will heal and seal this wound my fallen brother. I had several breakups that made me think I will never love again and will never feel this good again. Funny thing, the relationships after were even better than before. Just know that it will get better but it needs time and some work on your part like not watching her stories, instagram and shit. Cut her out for a while and one day you suddenly wake up and she is not the first thing you think about every morning. And after that you can think about her without feeling any pain. Trust me on that one.
You're obsessing about a woman that didn't even want to be with you
Here's a quick rundown of what you need to look for in a mate in order from most important to least
1) She wants to be with you
2) she's loyal
3) she takes an interest in you/your hobbies
4) you don't mind her hobbies/how she spends her free time
5) she can bear your children
6) you function well together as a unit
7) everything else
Gonna do a lift everyday program using Greyskull LP progression to try to speedrun upper body to intermediate lifts
Sun: Lower bodybuilding + abs
> OHP 2x5, 1x5+
> Bench 2x5, 1x5+
> 2-3 push isolation exercises
> Weighted Chin 2x5, 1x5+
> Barbell row 2x5, 1x5+
> 2-3 pull isolation exercises
> OHP 2x5, 1x5+
> Bench 2x5, 1x5+
> 2-3 push isolation exercises
> Weighted Chin 2x5, 1x5+
> Barbell row 2x5, 1x5+
> 2-3 pull isolation exercises
> OHP 2x5, 1x5+
> Bench 2x5, 1x5+
> 2-3 push isolation exercises
> Weighted Chin 2x5, 1x5+
> Barbell row 2x5, 1x5+
> 2-3 pull isolation exercises
How fucked are my joints and CNS going to be? Also going to be training BJJ + MMA at the same time, but other than avoiding injuries those sessions aren't too taxing muscularly.
Just run SS and add accessories
Don't be a fucking retard
There are no shortcuts
been having shoulder and neck/trap pain since ive started squatting
pretty sure i sprained a muscle or nerve while working on my form with the bar only
are bulgarian split squats ok for a temporary recovery?
Just squat normally with lighter weight but tuck your chin
When you look up and/or change positions during the squat you fuck your shit up really bad
Bros, if I stopped doing bulk/cut cycles, but rather continue to (slowly) get stronger while eating at maintenance, will my muscles grow despite being an intermediate lifter?
Hit 1/2/3/4 today lads
Not a question, just needed to tell somebody 🙂
I'm a woman that can't even do a single pull up. Will just hanging on to the bar with arms bent 90 degrees for as long as I can stand it strengthen my muscles enough to help me do pull ups?
Rows and lat pulldowns will help too
I had to Google negative reps but now I understand. Thanks!
Do dead hangs and negatives until you can do a pullup.
Use assistance bands
Do more forearm and bicep exercises.
I have gained and lost weight so many times. I keep failing after getting back in shape. I don't have a diet yet but I'm thinking of cutting greatly. I have a ton of greek yogurt, blackberries and eggs. I think I'm going to just start fasting more often in general.
How should I approach this, bros? I am currently pretty overweight but I have much muscle hidden from my past IST endeavors.
I have a food scale. I will start using MFP to measure everything I ingest. I think 1000 calories should be enough because I have shit ton of adipose and fat tissue. My body should be able to feed itself from all of this energy I've accrued during pandemic.
I have lifting weights at home. I am saving money for a gym nearby. Has a sauna and everything.
I'm coming back harder than ever, bros.
What's your BMR? I'd do 1500-2000 cal/day depending on how hard you train. 1000/day sucks, I did that for a year and I could barely lift anything at the end.
What helps me isnt to track calories but to weigh myself every day sometimes a couple times a day if I take a big dump or do a lot of cardio. IF can help but food quality and how caloric it is still matters. Otherwise count cals and suck it up.
>Deadlifts activate the lower back along with your legs, it's a big part of the lift.
So basically i'm fine
What are the best sources of daily protein intake?
Something that doesn't take a ton of preparation, and isn't too expensive would be great.
Protein power is fine, but I can't drink 2-4 shakes every other day. Too weird. I'd rather integrate it into my diet.
Chicken is pretty cheap. Other good resources are milk, eggs, and any other meat you can get your hands on.
Greek yogurt, lentils, chicken breast
did you get held back 10 years in a row? i already said i didn't want to drink protein why the fuck would i eat greek yogurt.
I have been putting myself as either moderately or very active into all these calculators because I work out every day now. Is it possible to work out every day and still be considered sedentary simply due to being overweight? Am I retarded?
First thing to know about TDEE calculators: The calories burned from exercise is wildly inaccurate, to the degree I wouldn't even bother doing anything besides sedentary. Everyone is going to vary in their "true" TDEE anyways and it's really difficult to get any closer than ballpark estimates for calories burned from exercise.
Besides, you want to lose weight, right? So wouldn't you rather always be in a deficit even when you don't work out versus only burning as much as you exercise for the day?
Will pilates fix my bad back?
I do 5x5 Squats, when I add weight the next session soemtimes if I am close to failure my form gets bad and on the last reps I do a sort of good morning and pull down with, causing my elbows to rise and this is causing me a tendon issue.
How do i assure I keep good form if I'm having to go close to failure?
lower weight 20%
do 3x8 for a week
repeat your 5x5
Should I go to the gym if I'm recovering from a cold? I still have sniffles and a clogged nose
I started back in the gym January after a long break (stopped going back in 2017-2018 due to depression among other things)
Any way, it's been a long recovery and i'm getting my fitness back.
Shortly after I started going I noticed this PT was looking at me quite a lot.
At first I assumed she wasn't looking at me, it was just coincidence. But after a month, it became obvious she was looking at me and playing with her hair when I walked by.
We even had a pretty intense stair down.
After that I thought fuck it and just offered her my number, She said no she's in a relationship.
It's been 3 months since then and she stairs at me every fucking day.
It's really distracting me from my workout and fucking with my head.
What do I do?
What would you do?
Starting to consider changing gyms, but this place is cheaper than other places but has way better facilities, so I really don't want to change for somewhere more expensive with worse equipment.
not lift for woman
I don't hence why she's annoying me more than anything.
I'm sick and tired of playing their games too, so that's why i didn't bother with the small talk or wasting time.
I just straight up offered her my number, she said no. I said fine, my mistake and as far as i'm concerned, that's that.
She's just distracting me from my workout.
It's gotten to the point I try to actively ignore her.
Except last wednesday, she sort of unintentionally - intentionally walked her ass really close to my face while I was sitting on a bench.
My monkey brain can't get over it.
no she isnt youre being an incel
stop faffing about
go get your gains
i had the same shit happen with multiple women, they basically oogle me all the time whenever i turn around i catch them staring then eventually i approach them and they say they have boyfriends
what the fuck is their problem?
i hate women so much
yes i stare at them too but i stare at women because i'm interested in them
they stare because ???? they fuck with your head
It really sucks.
Especially with the trend of outing guys who look their way as creeps.
I don't want that hassle. I just want to lift in peace.
>oh the horrors of gyms
>women will walk by you
>my god they even show ankle
>how is a good samaritan such as myself not supposed to howl like a beast and rape her?
A woman's ego is a vampiric entity fueled, in great measure, the number and perceived quality of the men she rejects. These women baited you into giving them this energy.
You're probably a 6-7 on the SMV scale - good-looking but not "hot" - thus good enough to be baited by their feigned interest, but not attractive enough to give them tingles.
The way to preserve your dignity and sanity is not to engage with them. You don't need to hate them, just let them go and get on with life. As a man, you at least enjoy the advantage of cultivating meaning and self-esteem outside of the pain and turmoil of the mouse utopia.
>strained my hip abductor while squatting again
Why? This is the third time it's happened.
What does her farts smells like?
any advice (or link to some guide) on good vitamin supplement combos?
for example i know people often recommend vitamin C and D and zinc, right? but i don't really know why those, or which others i could get
If you aren't deficient in the vitamin in blood tests, taking them will have literally no change on anything you do. It's like oil in your car: Your car can cruise on oil even as it starts to get older, you only need to refill it when it's gotten too low. Filling it up when you already have enough isn't gonna make your car drive any better.
How do I get rid of the rubber smell from virgin rubber plates? I can't let them outside and they are in a small room so the don't have a lot of airflow. I've seen people say water then vinegar but I'm not sure
im clean bulking with a ~300-400 surplus
supposed to eat 3200kcal today
i ate 3400
what do i do? go for another walk to make it slightly less worse? i dont want to gain too much fat bros
If its just today its fine, don't let it happen again or else....
ok mr fat pepe sir i wont
youre 6cm taller than me and eat almost 1000 calories more
how are you not getting fat as fuck in a very short amount of time anon
i workout 5x a week, doing 10 mins of jump roping almost every day (learning)
i walk 10-12k steps every day (work)
i cycle from and to work 6 times a week (35-40 min of medium intensity)
i would eat less if i could but im not gaining weight if i eat less
fair enough mate
Calorie counting isn't that accurate to begin with, track your weight as well as maybe measure your waist and body fat with a skin fold caliper. The trend of all those should be your guide rather than one day of a couple extra calories.
I'm 175cm, 68kg and am eating 3300kcal to lean bulk at a rate of 0.7kg a month. Just gotta do awful cardio, random crap outside the gym and training 4x a week going to failure on every exercise.
If you're going to do all of those in one session thrice a week, good fucking luck. If you're going to split them across then it's basically Stronglifts. I hope you like getting fat because that's the key to increasing strength in a short amount of time.
If your goal is hypertrophy start doing that right now, add isolation movements as needed too.
Nothing major. Your dominant arm is already ahead in strength and mobility because you use it for everything, not just jacking off.
Looks good to me.
Are you exfat? They might be just loose skin. If so then there's no solution other than getting surgery.
I'm not exfat I'm exskel. I even had lovehandles when I was a <120 lb teenager.
>If you're going to do all of those in one session thrice a week, good fucking luck.
i've done it one week well, so that's cool. i've done SS5x5 for 6 months and feel like i can do more. i'm already fat, so i'm doing all of this on 1600cal a day. goal isn't specifically hypertrophy, it's to get strong while i'm still fat, so i can more easily focus on hypertrophy later. i really appreciate your input
>I would add arm work and shoulder flies but otherwise that's a good program
would it be ok to do biceps curls, triceps rope pulldowns, and lateral raises, and call it good? thanks for the reassurance and advice
>m already fat
bro at 175cm 68kg you are underweight
fucking hell your cutting HARD
eat like ~2200 calories
go up to 74ish kg
different poster. trust me, i'm fat.
at that height and weight you are not
Are you illiterate? Do you struggle with object permanence? Can you even recognize yourself in a mirror without someone telling you?
Just follow the fucking chain. That anon is replying to another anon who'd replied to the original one asking for advice.
you absolute retard,
is one person. it is not me. i am
i hope your mother loves you
what the fuck are you even on about
calm down maybe take less steroids
how tall are you?
Can someone give me some tips on how improve my squat? Here's my current form with babby weight, I feel like I'm "diving" too much at the bottom or something, and also getting some buttwink maybe? Knee sleeves seem to help my form but I hate wearing a belt.
it's hard to tell from the angle but your stance looks pretty narrow. Are your feet shoulder-width apart?
if they're liquid, they will actually spoil so be careful. Powder tends to still be edible past expiration but taste and digest worse as time goes on.
It really just depends on what you like/want. I'd prefer Rubber-coated steel but them shit's expensive.
I doubt you have permafat, that shit doesn't exist. Maybe just wide hips? Post body.
That was my first thought too when I watched the video back, but they actually are just about shoulder width, maybe a little more narrow. Any wider for me doesn't feel right though because my hips are quite tight. Maybe improving that and pushing my knees out more might make my form a little more solid.
Do protein drinks go bad? I've got a case of some that expired like a year ago. Went ahead and put them in the fridge, probably drink one tomorrow, but figured I might as well ask too.
Kind of a generic question but what plates are best? Iron, bumper, steel, etc?
Do you guys know where I can get 4 times a week legs light ( preferably once week or none) it's very hard to find one.
how do I stop being tired and sleepy all the time?
Take magnesium + ashwagandha to improve sleep quality, set a regular schedule of 8 hours (and I don't mean regularly sleeping from 3 am to 11 am every day. Get in bed before midnight and wake up around 8 at the latest).
Virtually every aspect of your life will improve.
Nta but when should I take my magnesium and should I take it with food? Or can it be consumed on its own?
It works on its own but it works better with food. I'm not a scientist though I just follow the instructions on the bottle.
Regular exercise, no electronics an hour before bed, as dark as possible in bedroom, go to bed earlier, more quality sleep in general, more red meat that you cook yourself, improve diet overall, reduce stress, vigorous sex right before bed
I have permanent love handles. Even when I was 6', 120 lbs and had visible ribs, I had a little ring of fat around my abdomen. I've bulked to 170 lbs, 14% bodyfat. The top of my abs are visible currently but the lovehandles remain. Is lipo the only solution?
you're probably underestimating your bf% and, post body
Not going to post body but I'll post measurements.
Neck 13.75 in
Biceps 14.4 in
Chest 39.55 in
Abdomen 3.21 in
Waist 29.15 in
Hip 35.67 in
Thigh 23 in
I also used one of those bodyfat scale things that measures your shit. I know they're innacurate but it can give you /some/ idea of where you're at. It came back with a flat 12%.
Pic related is another measurement using the information above. I know it's not accurate either, but it grants a rough idea. The more data points the better.
I've also done a couple of cuts and even after everything else comes off, my lovehandles are still there. Seems like I should just do more ab exercises to make the muscles pop more.
>Abdomen 3.21 in
I meant 31.21 in. This is the widest part of my abdomen.
without a pic we can't make any response to your worry. Lovehandles are a visual thing, not stats.
try to go in the morning before work. Otherwise yeah just do it on your off days.
You’re right, i was just too lazy to take one. Pic related.
I guess “love handles” might not be the right term, but i do have some fat under and around my bellybutton area. And yeah I have shit and genetics and need to hit my core harder I know
I'm the guy you originally replied to. You don't have love handles. You're legit imagining them. Borderline body dismorphia.
>And yeah I have shit and genetics
bro it looks like you haven't picked up weights in months, just lift and you'll be fine.
ive seen people do normal pushups while putting their one foot over the heels of the other foot, i tried it too and it felt way better than doing pushups regularly on two feet. is that somehow cheating?
Not cheating but why would you voluntarily introduce assymetry to your body?
Did you improve too fast? If so, your tendons need more time to catch up to your muscles.
Train at a lower weight for 1-2 months then start ramping up the weight again.
They're generic. My own personalized routine is adjusted on a weekly basis.
>I have shit and genetics
How do you know if you haven't even unlocked 10% of your potential? Dumbcunt.
Is deadlifting lmao 3pl8 going to destroy my joints/lower back?
I dl once a week and do 3 reps at most
My weight is 170lbs and I dl with no belt, no straps and no talc powder
Where do you guys get steroids? I am clueless as fuck, can they be ordered online from somewhere?
when i do pistols squats or barbell squats, i can feel the quads around my knee instantly micro-tearing and it leads to soreness for days, more so the more i squat. what the fuck is going on? what do i do? ive rested for long times, it doesnt do jack shit
I work 10 hours 4 days a week and I'm too tired to work out during those days. Would it be worth it to exercise on my 3 days off or will not working out for 4 right after kill any kind of progress?
I was doing OHP with a just outside shoulder grip and have been having shoulder/elbow tendonitis (maybe causrd by Squats), but my PT (a bodybuilder who looked pretty big) told me to do seated OHP and widen my grip (2-3 inched narrower than my bench grip)
It feels a lot more comfortable but everything I see online says to do a very narrow just outside shoulder grip.
My friend said the only difference is narrower grip will work front delts more. Is it OK to do it wider??
it's fine to do wider.
Does anyone have the old "spruce juice" greentext? I want to read it again for laffs
Is this a shoulder wide grip or is it wider?
I've benched 2pl8 for 1 rep. How to get it to 5x5?
Does chronic masturbation affect arm gains? And if so, do they make your masturbatin' arm stronger from the extra work or weaker from the less rest?
lat pulldown 5x5
why shouldn't i do this 3x a week until i achieve the weights that i want (.5/1/2/3, because /fig/), and then switch to doing the above for week A (strength), and the above but 3x8 for week B (hypertrophy)?
Sause on pic please?
easy, she's the Chinese muscle mommy
Never mind I found it, it's yuan herong for those interested
if she's herong I don't want to be right
My shoulders hurt constantly, and my wrists are also hurting
I work a lot on pc and bench 3 times a week+ 3 times ohp
2.5 pl8 bench and 1.25 pl8 ohp
So its not thta much weight
I cant sleep properly and dont recover really, do I need more rest or should I go to a doctor?
Its for half a year like this
I sleep like 4 to 5 hours every night, cant help but wake up in middle of the night, im very sleepy over the day
>I sleep like 4 to 5 hours every night, cant help but wake up in middle of the night
You have answered your own question. You need to sleep and rest more. If you wake up after four hours, go back to sleep.
>be me, clubbing
>friend talks to some girls
>introduces me as the group's fit guy
I really hate this sort of thing. Is it a good time to start wearing more relaxed clothes? I'm past the newly ripped guy phase, I can just be confident without my physique being on display. Everyone's biased when they see you and you're big and shit.
being lowkey extremely strong > looking like a narcissistic homo
My thoughts exactly. So what clothes do I buy? I don't know shit about fashion.
Idk man I mostly just wear flannel shirts, jeans, casual sneakers, and t shirts that advertise cultural artifacts
How come I never seem to improve at the rate these meme charts like picrel and couch to 5k expect me to? I always need to repeat days several times before I am able to do the next one.
Happens to me too, just got to work harder for it
What muscles do I train so I stop being terrible at handjobs? Forearms? I have a bf now, help pls
just do handjobs until failure, dumb twink
My tape measure is kind of annoying so it's anywhere from 15 to 17%. Should I bulk or cut or what? I don't have great muscle tone but I haven't been training very long.
Stupid question, but is this back extension machine just as good as doing weighted hyperextensions? My machine does not have the equipment to do hyperxtensions
I train 3 times a week and have skull crushers or push downs for all 3 days. Today I was supposed to dip ss to skull crushers, 22.5kg and 15kg repectively but I wanted to max out on dips today and hit 40kg for 7.
What's the best method for growing triceps of the following options:
Dip 22.5kg/SC 15kg
Dip 30kg/SC 10kg
Sets and reps are 3x7-9 for dips and SC are 4x8-12.
Keep in mind I have 2 other days where I isolate them. My lateral triceps head is lacking the most, if that makes a difference.
Can someone recommend me a 3-4 day a week program with compound lifts that doesn't have any squats or knee bending movements? I completly wrecked my joint there and I can't bend it under load without shooting pain.
on squats im using small 2.5kg plates about shoulder width apart to elevate my heels since im lacking ankle mobility, however why squatting it feels like im pushing through my toes more than through the "base" of my foot, which i think is very wrong, but even when i try to focus on pushing with my heels it doesnt seem to work. am i retarded or is the elevation from the small plates too much? theyre about 2cm thick.
also should i elevate my heels on front squats as well if i have to do on back squats?
all women should be forced to do SS+GOMAD
Anyone got that webm of the gay dude dancing at the festival, then another gay rubs his chest?
is it normal that i cant put on 1kg per session on my bench anymore at such a low weight as 60kg? im not eating in a gigantic surplus, just a low one of 300 kcal. im not a skelly or woman, 181cm tall. my ohp and deadlift still seem to be progressing (40kg ohp 3x5 and 110kg x5 DL) linearly but my bench is stuck. technique issue?
forgot to add, ive been lifting seriously for about 5-6 months, so my 60kg bench feels like its WAY lower than it should be for a guy my size
Could be technical, could be a mental blockade, which often happen after reaching a "big" number. I see two ways going forward. Accept it and go up every two sessions (cringe) or just keep going up in weight (based) but reduce your reps from 3x5 to 3x3 and add a lighter accessory lift after your bench. When your daily progress stalls (and it will stall even faster than it did before) go back to 3x5. You training weight for 3x5 should now be higher than it was before. Repeat until it stops working.
Go to /plg/ if you want a form check (and somebody who is smarter than me giving you advice)
How do you guys measure your bodyfat%? Do you use a smart scale, measuring tape, etc? What is the best method?
Minor fuckage, I have cervical disk compression and some lumbar issues, not super serious but I'm desperate for a way to alleviate the pain. Not obese but I can surely afford to lose some weight, 177cm 82kg F pretty active lots of muscle mass (mostly in the legs) but also a bit fat. If it can help I'll do it tomorrow.
can I get big leg gains from dumbbells exclusively?
>be friendly with girl at last job
>no socialising outside and never even really broaching it, but get along well with her when at work - tend to be able to make her laugh, having running in-jokes/topics of conversation, etc.
>liked her from day one but only got those feels for her 6 weeks later as got to know her more and more
>on her last day and before she went abroad for a year to work, goes out of her way to give her email to correspond for advice for applications I was doing that she previously did successfully
>also made a point of being able to give me goodbye hug before she left building
>some email correspondances since then - sent one in March, heard nothing till a month later where she apologised and stating she forgot her laptop, like chaotic past month has been for her, etc. I reply back, hear nothing again and that was 10 days ago
Weird sensation. I do tell myself I will probably never see her again, I really didn't matter much to her in truth, nothing would have been reciporcated, etc. but still a bit odd to have such radio silence. Everything in-person seemed to indicate she at least liked me as a person even if not in that particular way and the email are only a continuation of in-work banter but through text mixed in with more straight-to-the-point stuff. Guess it's impacting me more than it should cause never enjoyed the company of a woman as much as her. Guess I am romanticising shit retroactively in a fit of delusion as result of being pussy and love-starved my whole life.
When people say Asian girls love white guys, does this apply to blonde and/or blue eyed guys exclusively? Is someone like Hornblower basically excluded cause he's too dark and not exotic to them? What about the half Asian and half white hapa girls?
In regards to ordering home gym equipment: Is there any way delivery services will make a special dispensation for going over their 22kg domestic delivery limit so that I don't have to rock up to the depot and drive it home myself? Either that or suggest lightweight power racks.
I know fitness is a lifestyle and that it takes months/years to see progress but I still have a question. How long does it take you guys to add a rep to your workout routine? When I am working on my sets I always try to push myself until failure in order to add another set or another rep to a workout. If I’m doing five sets of seven reps, it will take me weeks just to bring the reps up to eight. Is this to slow? This isn’t even accounting for adding weight this is purely just repetitions. Even though I try my best I usually can’t do any more than I am able to which is why I’m currently feeling frustrated. I feel like I’m plateauing or something. I really struggle to lift more than I am currently able to but the whole point of lifting is pushing yourself and your limits. Am I rushing things?
Why tf are you training anything above 6 reps? And if you aren't advanced, that's wayyyy to many sets
You have to crawl before you run
At my peak I was doing 10 sets of 5 then 4x8 then 2-3xhigh volume but I was moving big weight and eating a truckload and doing a fuckton of cardio
Do a n00b program like SS or SL, do LISS cardio after, eat real food (no powder) and eat more than you think
If you're worried about the program, add some accessories and focus on just gaining strength and slowly gaining weight
Your ideal physique weighs waaayyyy more than you think
>Supersets are fine but not for big compounds like dips
Why is that? I'm doing the dips first, of course.
>What is the best method?
A senior ISTizens eyes can approximate within 1%. Try the CBT.
Doing the dips first would be completing all the sets of dips and then doing supersets
You're too green to understand this, but the heavy compound movements stimulate muscle groups, but also are controlled stress and they strain the CNS
This specific combination of conditions leads to increased gains through hormone production (assuming you're eating properly)
When you do too much volume, you not only increase your metabolism beyond what you think it is, but you also increase your cortisol and prolactin which both push down your testosterone production
Let's calculate the volume. BW 72kg. For simplicities sake, we will consider the full BW+dip weight and use minimum caculations.
Dip 22.5kg/SC 15kg | 1984.5(all dip muscles)+960(triceps only) = 2944.5 combined
Dip 30kg/SC 10kg | 2142(all dip muscles)+640(triceps only) = 2782 combined
Dip 40kg | 2352(all dip muscles)
>also are controlled stress and they strain the CNS
One of these has the most total stress on the entire body and another has more localized stress leaving less strain on the CNS.
I think the middle ground with 30kg/sc 10kg is the way to go. The skull crushers produce jack shit CNS fatigue at that weight while still being a good stimulus after the fairly heavy dips.
Rings are more versatile, cheaper, easily stored, and cant be taken anywhere with ease. Master top support before trying anything while on top of the rings like dips. Takes a few weeks.
If your goal is to look good, yes.
Record yourself head on and watch your ankles and hips. One of those is usually the driver for the knee issues.
Best workouts for trans women?
Yea yea ywnbaw etc
Just gimme some workout tips
Neck hangs until failure
Of course focusing on legs and abs is the obvious answer here, but I've heard somebody say being generally healthy and keeping your metabolism running helps a lot with making the estrogen actually affect your body. I don't really know for sure, but I'd say you should do light full-body workouts and a decent amount of cardio while eating healthy and staying at or above maintenance calories. Maybe it'll make the E kick in better, maybe it won't. If it doesn't you still end up healthy and in shape, so you may as well try.
Is it possible to gain any muscle while losing fat and overall weight?
Not for a noob
Squats and hip thrusts ad nauseam
Also, posting bulge and booty pics here will help you get in shape as well
Is Huel shakes bad? I usually drink it for breakfast
Everything powdered except 100% creatine and pre workout is bad for you
Just eat real food
I can't taste anything. What is the best way to reset my sense of taste?
It it nomal to tension headaches (back of neck and scalp) after deadlifts?
How do unstaffed gyms (at night or during staff breaks) keep track of people who don't have gym memberships?
is there even any fat that isnt dietary fat? if there isnt, why do people keep saying that you need to eat more DIETARY fat instead of just saying you need to eat more fats?
I just don’t know what “healthy” “clean” food is anymore. Meat is bad. Grain is bad. Fruit is bad. Veggie is bad. Legume is bad. Should I just become an hero?
Moderation is key. Eat vegetables and whole wheat and cut out processed food and sweets.
I am looking to try out HIT. I'm going for a 2 day split 3x/week, and everything will be trained 1 set to failure, rep range of 8-12. I will assess progress at the 12 week mark. I have a homegym and have access to a rack, kettlebells, and bands. How does this look for a split?
Banded Leg Ext
Stiff Arm Pullover
Close Grip Bench
I feel like my form is bad when doing barbell curls. Seems like I'm somehow lifting more with my right arm, but the form looks fine in the mirror. What am I doing wrong??!?!?
I've tried gripping half and inch closer with my left arm to compensate and take more weight, but that seems like a half measure.
Are dip stands or those hanging rings more versatile?
Is eating the same thing everyday bad ?
Im thinking of eating chicken and rice everyday because i hate cooking and im to retarded to count calories if its a recipe.
I take supplements.
why should i not do compounts lifts split up in Upper / Lower / x / Upper / Lower / x / x
With some assistance lifts?
absolutely no reason not to, but i'd mix them a bit so like one upper do bench press, other upper do ohp
one lower do deadlifts, one do squats
technically these compounds will translate to better hypetrophic training as well since you will be able to do 4x12s afterwards with more weight once your strength starts going up
okay cool but i hsould do those more hypertrophic focused lifts with a lighter weight right? something like 70% tm?
whatever weight makes you feel struggle in the upper rep range, don't do rep ranges where u stop as soon as things become uncomfortable because the intensity will be too low
also you can do the rest pause approach or whatever it's called, so first set you do like 12 reps where the 10-12 reps are really hard, then the next 2-3 sets you won't be able to do that many reps so instead you wait a few seconds to finish off another rep until you hit 12 in the set as well
various approaches apply but don't look at it from the %rm perspective but rather from intensity standpoint
sweet thanks for the reply anon!
>If you feel it immediately in your low back, you fucked up
Really? It's not pain it's just doms hmmm
Are ab isolations worth it for beginners or would that time be better spent on something else?
>shouldn't contract or stretch
So basically my for mis crap
My knees have recently started hurting while squatting down but only around parallel. This pain happens outside of lifting as well. What should I do from here? Just ignore it?
>but 3x8 should only happen after 3x3-6
do supplements have calories?
my vultivitamin has no calories listed, but it tastes sweet
also what about something like amminoacid supplementation? glycin is an amminoacid, shouldnt it have calories?
ive also read that carnitine is made up of 2 amminoacids. isnt it like a protein then? made up of amminoacids? shouldnt it have calories then?
Anons why should I bulk/cut instead of not eating much calories but high proteins food? I started lifting hard these last weeks and because of ramadan I didn't gain or lost weight but delts and pecs are bigger, maybe I lost some weight from somewhere and gained it here or I just became more defined
my main stats:
175cm and 65kg
frontal and lat raises 15kg 3*8
hammer curls 24kg 3*11
dumbell bench press 24kg 3*9
dumbell flys 20kg 3*9
triceps overhead extension 9kg 3*9
>175cm and 65kg
go up 0.5kg every week until youre around 75kg
You can coast on maintenance if you're fat, new, and don't mind looking like shit for longer. Otherwise cutting is better because you get a taste of what being lean ACTUALLY is like.
Bulking is only done after you're lean, never do it if you can't see your abs and Adonis belt.
That's way too fast and he'll get fat. It's 0.5kg a MONTH.
EZ Bars vary but they're generally around the 25 pound range.
It doesn't really matter, curls are all about the pump, baby. Heavy bicep training is already taken care of with chin-up lockouts.
>That's way too fast and he'll get fat. It's 0.5kg a MONTH.
fuck no 0.5kg a month is nothing
standard formula is 0.5kg a week
Shut up fat
No point in gaining 2kg a month if half is fat, half is muscle and you lose half of that muscle when cutting.
You either won't push hard and won't get anywhere, or will push hard and get run down really fucking fast.
Hypertrophies your fat cells if you're in a caloric surplus
>No point in gaining 2kg a month if half is fat
jesus christ how fucking dumb are you
get the fuck out of this thread and board
Very bad advice from this guy btw.
should i fap before or after lifting?
i've recently taken up strict curls and i was wondering; do you count the bar? If so, how much do ez bars generally weigh? Are they like barbells where it's ALWAYS 20kg, or do they vary a lot more than barbells?
i get some aching pain on the right side of my lower back when locking out squats, what could be the cause for this and how to fix it?
So far i've fixed it by not completely locking out
What's even the point of taking rest days?
Why shouldn't I simply go to the gym every single day?
Is this meal IST-approved?
>pico de gallo
Overall intake is more important than one meal
>Tell me you're small without telling me you're small
lol 3x3 does nothing to hypertrophy
>>Here are my stats
to post stats of worthless movements
you're a real asshole fuck off
>Can't gain strength as a noob and until you're late intermediate, strength ≈size
jesus christ please just off yourself
My girlfriend is horn af and wants me to fuck her tonight. The problem is I fapped furiously yesterday multiple times and I'm almost 30 so that was like Eddie Hall deadlifting 500kg and then being asked to do it again today.
she doesn't want you to cum, just go down on her or finger her. You're seriously gonna turn down your girl being horny?
That's a lot of carbs for the protein. It's fine for a single meal though.
No my bros, I am asking how to make my penis work over the next 10 hours. Should i drink water or something?
try your best, but focus on getting her off. Fingers and tongue authorized
God imagine how hot it would be if tyrone and jamal double penetrated that juicy ass.
>Don't use for longer than 8 weeks
Why? I usually assume a lot of the warnings on supplements are a form of marketing via reverse psychology, but "literally stop using our product after one unit's worth of doses" strikes me as a bit bold.
>i am god blend
what a bunch of bullshit
Yeah, yeah, I know, I fucking hate "proprietary blends" with a passion, but the fact of the matter is this: when I take that stuff it makes me feel like gif related and
I just wanna make sure this shit won't kill me, and if I should actually take a break from it after 8 weeks.
>bench going up by 5lb every workout
>get to 155lb do 3/5 reps every set before failing
Should I deload and only go up by 2lbs from now on or what should I do? Was that failing the set ? I’m new to this, also I didn’t go to the gym for a week before this
is alcoholism killing my libido?
i used to be horny 24/7 until i started drinking. if beer is the problem i'm ready to give it up.
also make fun of me for be an alcoholic retard pls.
I am getting back into training after years of not training, I am weaker than I used to be by a considerable amount.
My form still looks and feels good so I think I am going to just run starting strength.
My question is, should I drop set everything to get in extra volume? It seems efficient to me and hopefully muscle memory gets me back to where I used to be relatively quick
try 1 week see how it goes
Is dropping 1% of bw a healthy rate of weight loss?
I wanna recomp
1% a week? Should be fine. Know that dropping weight is technically not recomp though.
Yes. High school wrestlers have to follow rules that prevent unhealthy weight loss and they're allowed to drop 1.5%/week
Does anyone have experience with peptide treatments?
What do you recommend?
Sometimes my traps hurt when I go for long walks/hike trips. Why is that? I get a stinging pain out of nowhere. My posture is fine
Every time I do deadlifts the next few days I get lower back pain but it isn’t sharp. Just an ache and difficulty doing things like standing up from sitting or getting out of bed. I really don’t want to irreversibly throw out my back or be a gimp at 30.
My question was supposed to be: what does DOMS feel like from deadlifts?
The fact you feel compelled to answer nearly every question when you likely don't know the answer to half is a good sign i can ignore your answer.
Are the workouts on darebee a meme? This is an example of one of their full body workouts. Supposedly trains most of the muscles in your body in 30 minutes.
yes, they are a meme
>squat into shoulder press
if you're able to overhead press a weight, it's not enough to actually build your squat.
>You need an actual program with progression methods to get anywhere.
What should I do then anons? I wanted a simple easy to understand program. I have a pair of adjustable dumbells and would like recommendations.
Look up a Push Pull Legs routine for use with only dumbbells. You could also do a calisthenics routine for upper body (like the r*ddit body weight fitness routine) and use the dumbbells for isolations and legs (goblet squats, Romanian deadlifts, lunges, etc.)
1 pound of 95/5 ground beef
1 pound of potatoes
Slice potatoes in half and put the ground beef on top
Add Hispanices to taste
Put in oven until cooked
Wa la, 1000 calories easy
Do something for us: buy a scale and volume-measuring spoons, and start measuring every single piece of food that enters your mouth. Keep a calorie log with macros. No "oh I eat this and that sometimes maybe" bullshit, hard numbers. Do that and you probably won't need our help again.
ok this is great help, I'll get a food scale and stuff. Thanks
Yes. Easy infographic workouts are the lazy man without a goal's weapon of choice. You'll put on maybe 1 pound of muscle with these.
You need an actual program with progression methods to get anywhere.
Nor your overhead press. I always see retards do these at the gym and they basically just jerk it to the top. It's just a waste of time.
Is tea good for you?
Can someone recommend calorie rich food that is easy to cook. Im tired of rice and chicken. No recipes only want something with 1 ingredient like chicken or kidney beans etc that you can put in a pan or oven.
may 14th im running a 5k, its my first run and want to make good time. Any advice? im jogging 5 x a week and making 4k in 35min
Also im thking of doing bjj or boxing. Box its cool but it is as dangerous as people say? at most i wnt to win 1 amateur fight so no heavy sparring or getting punched that much i guess ( im ignorant so im jus supposing)
ive recently had to fix some form issues on my bench so i went from failing 60kg 3x5 to going back down to 55kg with better form, die 7,6,6 reps. if i get more reps next bench session do i count that as actual progress or is that where im supposed to be anyway considering i did 60x5 over 3 sets with worse form?
I am 30 years old, 6 foot 1 275 pounds. I started at 280 a month ago.
I used to be very ripped and shredded but stopped at 26 because lazy + depression from irl stuff I won't get into.
But even when I was insanely ripped I was so miserable from what it would take to eat. Like 1500 calories a day to maintain.
Now I'm remembering just how serious that was for me, it's not optional lol.. I eat 2 steaks a day, or like 2 homemade burgers by itself (no sides). Half a pound of meatloaf. 2 drumsticks and two wings baked.
Like I'm not eating a lot of food.
Oh and the most important element is when I was fit I used to do 90 minutes of high intensity workout every day, and now I'm back to an hour namely rowing non stop at max intensity on my machine.
I'm fucking drained every day I go hard as hell and I don't overeat. I don't have a cheat day, I don't snack. What I told you is the truth I'm not snacking or pouring butter on my shit; Like I said I've been here before I've done my research already.
But I'm at my wits end how fucking dog shit my body seems to be at losing weight. Inversely though to gain muscle was also easy.. I wouldn't use creatine or protein powder in fact I would barely eat and had a tyler durden type of look going on but bigger.
I'm trying to get back to that but I just can't BELIEVE I am not losing weight. I can't believe it. Scientifically it's not fucking possible dudes. at LEAST an hour of nonstop rowing and eating one meal a day? Come on now.. what the fuck is going on :/ it's always been ridiculous for me.
Is this normal? I feel it doesn't look normal
Horizontal pulling (rows) for rhomboids, middle/low traps and rear delts
Triceps, OHP/BP is not enough
Hamstrings. You think they're not important until the day your knee explodes or you strain one. Do leg curls or glute-ham raises if you can.
Maybe medial delts but if you're not gunning for aesthetics then they don't matter much
Thanks man. What do you think about swapping out shrugs for upright rows to hit medial delts?
Try them if you want but if you ever get any shoulder pain, stop and don't do one ever again
Forget that then, I'd like to minimize injury. Any suggestions for horizontal pulls? I have a home gym with a barbell, bench, squat rack and chinup bar. I'm willing to buy more equipment but there's not enough room for big cable machines.
Will adding dips cover triceps?
If you pre-fatigue triceps a bit before your dips, then they absolutely will be. Do them for higher reps.
Do you have a landmine attachment? If so, you can do T-bar rows or Meadows Rows. If not, then you could do inverted rows (with the barbell) or normal barbell rows if you can handle them and don't start humping the bar like a dog. Focus on getting a good rhomboid stretch, it's very noticeable when you do and it means you're focusing on the right muscles.
Pound a month, 2 a month if you're severely underweight (<19 BMI)
>Pound a month, 2 a month if you're severely underweight (<19 BMI)
I don't have the landmine but I'll get one.
I've been doing all my lifting on one day and cardio the next, lift/cardio/lift/cardio and taking an extra rest day with neither if I feel like I need it. Anything wrong with that?
Not normal at all. Raise your head 90 degrees and maintain that for the rest of your life.
Any upper body muscle group I'm neglecting here?
>where's the deadlift
I'm avoiding anything that puts heavy pressure on the lower back since I'm missing part of my lowest vertebra and the corresponding muscle attachments.
Just had three weeks off gym. First was for a sore back (think I pulled a glute and it pulled on my lower back). The other two were because I got covid. First day back in gym today - what should I expect? I was benching 100kg (3x7) beforehand, any recommendations on what I should go down to? I still don't feel like I have my energy back.
Suplements for elders??, what should a +60 years old take if he's doing moderate exercise.
Following some anons advice i started a PPL as my first weight routine, so far my leg day has been:
Front Squats ATG 5x8
Calve raises 5x10
Bar Leg raises 5x10
Any advice or thing i should change?so far im doing squat/dl sets with weight i know i can't reach the last reps of the last sets with, and whenever i can do 5x8 comfortably im thinking on adding 5kg and start trying again, how's thar for progression?
How fast should you gain weight on a bulk?