Questions That Don't Deserve Their Own Thread
What are the best tricep exercises aside from pulldowns and overhead extensions?
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Questions That Don't Deserve Their Own Thread
What are the best tricep exercises aside from pulldowns and overhead extensions?
Have a torn elbow currently so can’t do upper body at all. Is there a way to do kneeling cable crunch without straining my elbow? Once I’m like 10-20% through the movement it’s fine but the continued tension on the eccentric end of the movement I can feel it straining.
Im plateauing on deadlift because of my grip strength. Currently doing overhand grip and cant do hook grip cause my hands are too small. Planning on doing mixed grip and changing hands mid-set to prevent muscle imbalances. Is this a good way to tackle my situation or should i buy straps and continue with overhead. Also is there anything else you guy would recommend for me
straps
I have been trying out a JM press, or a super narrow ez bar close grip press.
Maybe those leg raises hanging straps attached to the cable machine and on your upper arm?
Do double overhand rack pulls above the knee. It has strong carryover to your grip strength during a deadlift
Skull crushers are best overall
You *can* do hook grip
Everyone thinks their hands are too small or there's something wrong with their thumbs when they try hook grip
Try chalk also
Any straps that don't stretch will work
Ab and glute work + stretching
You'd be better off with more heavy volume on your big lifts and cutting the trash volume otherwise.
You need some lighter volume but you should rek yourself on squats, deads, bench and rows and then do other stuff and cardio
Cardio
Do exercises like BB shrugs + rows without using straps, and ONLY use straps on your top 10% weight-wise BB lifts. If you over-use straps your grip will never improve.
>legs run
is the pain in your muscles, or in your bones? if it's in your bones, be genuinely careful. running in improper (even proper running shoes don't protect 100% in my experience) padding on unnatural terrain like asphalt or concrete is harmful for your bones, especially longterm - every step's impact rocks your bones.
If it's your muscles, just make sure you focus on the long term - jogging for a long time is better than sprinting a short time.
Increasing the amount of exercise will always improve your physique and capability, but if you over-do it and don't get enough rest it will just damage you longterm, and can lead to injuries.
Thus, at home you can take walks, do some kind of cardio (running, swimming, rowing with a machine et.c.) or take walks, this doesn't come into conflict with your regular exercise.
Do a set of pushups every now and then, remember how you look with proper (and with shitty) posture and keep that mental image constantly. Gaslight yourself to associate slacking posture with yourself looking and feeling worse - because you do!
Do dead hangs from a bar until failure and don't let go until you actually have to, you'll be surprised at the grip gains you get in a short time.
farmer carries. imagine theres paperclips in each of your fingers
How do I unfrick my back?
I’m trying to get a job and may have to start with retail, and I will only do warehouse/stock stuff for retail.
The problem I’m worried about is my lower back being all tight and sore by the end of the day. I’ve had this issue with every job I’ve had in my 20s so far. It made no difference if I spent the day on my feet or my ass, my lower back is always just fricked.
Do I just need to push through and get lean? Will being lean again make this go away?
Do core exercises, hyperextensions, and at a gym the low back machine.
Romanian deadlifts for higher reps could help too.
You need to be stronger.
Start doing some yoga daily. Not even kidding.
This might sound moronic but maybe a back brace to minimize the accumulated pressure?
New lifter here, this is my 4 day routine. Any thing I should change or swap out?
How do I improve my sleep quality? I've gotten blackout curtains and I'm washing my sheets weekly. I'm not eating anything after dinner and I'm cutting out caffeine 10 hours prior to bedtime. Is there anything else I can do?
no screens for an hour or two before bed.
88kg at what height? seems pretty heavy so I'd cut.
Get up at the exact same time each day, the most important advice that no one ever gives.
What's the best way to fix being skinnyfat/slightly fat? Around 88kg with little muscle, try to bulk it up first to build up muscle while lifting weights or go straight to cutting and lift?
Depends on your height, moron. 88kg is fine for 180-185cm.
No need to bulk just go to the gym.
Is there an app that just lets me choose a common routine, throw in my numbers and tells me what to do? I liked SL's app because it did just that but looking at other routines like 5/3/1 is confusing as hell because it requires a phd in mathematics to calculate how much to lift.
Zero to hero
Thanks, any idea if it handles accessories? Main lifts are included in the base programs but don't see anything accessory related.
Mine has accessories pre-programmed based on which program I'm doing, and you can edit it to add accessories.
I know the answer generally is
>"just run more"
But can anyone recommend a minimalist cardio regimen to compliment my ULUL routine? My cardio sucks massive balls and my legs burn while I run which I find pathetic. I just want the bear minimum to make sure my heart is somewhat healthy
Do I add weight each day I go or once per week?
Add weight every week. Once you can't add weight every week, try adding weight every 2 weeks. After this point you can probably start looking into more intermediate programs and more importantly start learning how to program yourself.
Why are brosplits bad?
low frequency per muscle group. For better bodypart splits refer to Gentleman splits
they're not, if you really like them then go for it. They're not "optimal" bc surprise surprise, hitting a muscle group 2-3x a week gets faster results than once a week. If you have the time to go to the gym 5 days a week, might as well do an upper-lower split with an accessory day
at what point should you move on to more serious intermediate programs? Feels like I'm out of newb gains and the only way I can add 5lb to lifts every week is by eating like a pig
If my shoulders and elbows hurt after doing bench, what am I doing wrong?
flaring your elbows out too wide? they should be about 45 degrees away from your torso, going a full right angle puts a ton of strain on the shoulder girdle
Lower the weight. Pause the bar on your chest for 1 second at the bottom of the movement. Research shoulder stability routines (build lower traps, rotator cuff, serratus and rear delts).
I'm going to the gym lifting 3 times a week, with alternating workouts (A B A / B A B)
Just wondering if I will get any benefit from adding bodyweight stuff like push ups, crunches, chin ups, etc. at home on some days off will benefit me, or will it not really do much for me?
How do I know what weight to start off with?
calculate your BMI and then multiply it by your height and divide by your age
you then take that number, divide it again by the amount of sets your doing and times it by the reps you plan to do for each set
now depending on what kind of weight your lifting you're going to add in a material variance, rubber 1.25 plastic 1.5, concrete/sand 0.75
once you have that number you need to correlate it with the correct air speeds and temperature within at least 2 decimal points otherwise you're just wasting your time
after all of that you just pick up a fricking weight and lift it 10 times and you'll know if you need more weight or less weight or keep it the same
do these things accurately target these areas? how to program this?
stop wasting your time and lift weights
you mean holding it still out in front of you? that's very difficult, there's nothign wrong with you.
start lifting. if you don't use your muscles on a cut you will lose them alongside fat.
>program
just do ss or sl
>how long
until you can't progress anymore. since you're cutting this is irrelevant though as you probably won't progress much at all. so don't stop the program until you can't progress anymore on a bulk.
never seem to really get a decent bicep pump at the gym and i've made no progress with them at all
for reference I can do 3x10kg dumbbell bicep curls but after a couple months i've made no progress on being able to lift more (compared to tricep workouts where i've been making a lot of progress)
been trying out different stuff doing dumbbell curls, cable curls, barbell curls, hammer curls, reverse grip curls, but I haven't found anything I like, I try do 2 different bicep exercises during a workout
Eat more protein.
>lift bars and dumbbells perfectly fine
>put my arm out just once holding a dumbbell (over hand not under)
>couldn't even last 10 seconds
What's wrong with me? Is this an actual exercise? Have I been neglecting a certain muscle in my arm?
How do I keep good posture? I can do it for a few minutes but I'd have to be constantly mindful of keeping good posture since I naturally move my shoulders forward. How do I train myself to stand straight without having to constantly think about keeping my posture?
I can easily progressively overload my squats, and to a lesser extent my bench, but my deadlift has hit a wall. How does one not suck shit on pull day? like currently I'm squatting 315 3x8, but I'm stuck deadlifting 305 3x6. I've tried deloading on pull day, imagining my arms as hooks yada yada yada, all the advice, but I have a hard time targeting my back
With deadlift it's supposed to be more hamstring and glutes. Have you already tried the "pushing your feet through the floor" que?
huh, that's one I haven't heard, I'll have to give it a try tonight. Thanks anon
Can I get puberty stretch marks at 19, or did i get them because i eat like a fat frick and/or stopped running for a few weeks?
They're in my thighs near the crotch area.
>for a few weeks?
you don't get fat enough to produce stretch marks in such a short time period. I got them in the same spot because of lifting and growing my muscles when I was 20.
Is it moronic to bulk (got no muscles to speak of) when I'm 24.1 BMI? Skinnyfat dilemma.
88 KG, 191cm tall.
unless youre obese or severly overweight, isnt it moronic to not maximize noob gains with a 300-500 caloric surplus instead of "maingaining" with noob gains at the start? if i dont give a shit about how i look in the first place, isnt being in a caloric surplu when starting to train by far the most effective way to build strength and muscle mass assuming i get most of the training variables like frequency, progressive overload, recovery etc right?
Natty muscle growth is already at it's max during noob gains so any extra calories are mostly fat. It's only after the first year or two that things start to slow down so hardcore bulking makes sense if you want to keep up the fast growth
of course you want to bulk.
>any extra calories are mostly fat.
absolute nonsense
assuming that i dont go to complete failure (only muscular on the last set), what are some exercises i can do for 2-3 sets potentially every day with dumbbells/barbell/ez barbell/cable pulley without interfering with my compounds?
calf raises? lat raises? reverse curls? shrugs?
Preacher curls, lateral raises, face pulls, all things calf, tibalus anterior, and meme neck stuff all fit the bill. Preferably try doing them with machines or cables or some assistance so you don't tire out your stabilizers
if im already gay will tren make me straight?
I'm on a calorie deficit, been mostly doing cardio (biking), but thinking I might start lifting too. Is it a bad idea since I'm not gonna see too many gains because I'm not on baseline?
Also is Stripped 5x5 from the sticky a good point to start? How long should I stick with it before going on to something more advanced?
Is an hba1c of 5.3% something to worry about? Doc says I'm fine but I get very thirsty sometimes and am worried I'm slowly developing insulin resistance and will be diabetic before I'm 40.
I would appreciate it if anyone knowledgeable could help me out here.
Bros should I see a doctor?
>Left side of my chest feels a bit sore but only when I puff out my chest or slouch
>Its not my pectoral muscle so I assume its my heart, but never had an issue before
>Have been eating a lot more healthy and doing cardio for half a year now
The only thing I can think of is that I might be eating too many carbs on lift days or adding too much salt to my meats (causing a heart disease).
I've been pushing myself during my sprints too, so it might be a factor.
But whats weird is that it doesn't really hurt, even when its accelerating during my warmups and lifting.
If you're worried about it, then yeah, contact a doctor.
You can get weird pains from sleeping position too, but cutting out some salt from your meals is just a good thing all around anyway.
I've thought about sleep pains too, since I also wake up with my elbow or some part of my body aching from moving in my sleep.
I'm taking things slow and increasing my water intake to lower the sodium just in case.
If it stays for a week or gets worse, ill give an update.
If it's been going on for a longer time (2+ weeks), see a doctor.
If it has only been a couple of days, do 5-7 days of no strain (no exercise, I know it's rough) that includes the core or chest in particular, then see if it's better/remains. If the problem endures, see a doctor.
I experienced a lot of pain in my chest and under my ribcage, thought I was fricking dying. Doc told me to sit up straight and stop slouching when I walk, it went away by the next day and never returned.
your oldest pair of shorts and your most cumstained t-shirt
Athletic clothing brands are a total scam. Don't drop hundreds of dollars on a haul of godawful-quality overpriced clothes. Excepting shoes I make a point to never buy adidas/nike/nb apparel.
What do you guys recommend for gym clothes? Brands? Tank tops? Shoes? Shorts?
I wear sweatshop shorts and a t-shirt stained with paint
shortshorts that show off your quads, and a tshirt or tanktop (that fits, not too large or loose) that you tuck into the shortshorts.
presumably
>legs
>arms/shoulders/chest
>back/core
I get my workout shirts from goodwill for like $3-$7 a pop. Sometimes you find nice stuff, other times you find nothing good, it’s really hard to frick up the sizing of a shirt.
For shorts I recommend just going into the Nike store, trying a pair on and making sure you can squat comfortably while also being short enough to not look like a skirt. It’s sucks to pay $50 bucks but how big your ass and quads are varies widely from person to person.
For underwear I recommend the HEAD performance brand ones you can get 3 for $16. I bought those randomly at a discount store once and they ended up being my favorite. Cheap dri fit under wear makes my ass itch and I want to save my normal fabric underwear for everyday.
I see all the rich college kids wear gymshark at the gym so go with that if you are trying to look trendy.
if you lift 3 days a week, what split do you do?
I wanted to introduce some bare essential strenght exercises into my life, so I started doing these everyday without paying much attention to numbers of sets/reps. I'm in bad shape, so I thought anything is better than nothing, I just started doing one set to failure for all of them everyday
I would like to organize these into a schedule, to see some real progression. I have no gyms around me and don't want to buy any equipment right now, all I have are two 4kg(~9lbs) dumbbels and the floor.
>pushups
Failure: 15.
>abs
I do crunches, side crunches, leg raises, I don't count them, I do them until I can't. Sometimes I do one type of exercise more than others, idk.
>bw squats
I do 20 and then 10 seconds hold for the last one.
>bicep curls
3 sets of 10 for each arm holding the two dumbbels together in one hand, so 8kg(17lbs).
>side raise and front raise for the shoulders
3 sets of 10 with a dumbbel on each hand.
Any tip on how to make this into a proper routine? I don't want to take too long at them or else I might fail
If I want to add as much mass to my hips and ass as possible what do I need to do besides squats and hip abductions
weighted bridge
Wanna try HIIT. Anyone know a good routine?
t. never done that shit before
Thoughts on this routine?
Day A
Bench
Squat
OHP
Leg Extensions
Dips
Calf Raises
Lateral Raises
Incline Crunches
Day B
Deadlift
Weighted Pullups
Leg Curl
Barbell Rows
Inverted Rows (or some other rear delt exercise)
Barbell curls
DB Pullover
Wrist curl (or some other forearm exercise)
Compounds are 3-5x4-8, isolations are 3-4x8-12.
too much in one day.
get a hobby or do somethign productive with your time. are you seriously telling me cutting out 500 cals from your diet has left you with hours and hours of free time or something? what's going on here?
eat more. do barbell ohp if you want to progress quicker.
upper lower
completely fine. no need to be so autistic about things.
I still don't really understand, should I drink a protein shake pre-workout, post-workout, or just skip it and eat two eggs instead?
protein shakes are just to increase the overall daily protein number without having to eat another meal
also the time you drink it does not matter
Oh fair enough, thanks
Could I get a bodyfat estimate for both?
I want to get near 12-13% but don't want to turn skeletor lmao
This is unflexed + front lighting
Maybe 16-17% on the right. You don’t have much muscle mass so you’re basically gonna have to be skeleton mode if you want abs
thanks man, dont worry, i have a limit to my weigh loss lol im gonna stop after 4 more lbs
15-16%, I personally wouldn't cut more because you don't have enough muscle to get abs without being DYEL skelly mode
i just look horrible because of the front lighting
in my room flexed i have abs but its hard to take pics without a tripod so im just comparing horrible lighting vs horrible lighting lol
im only cutting 4 more lbs then doing a very small surplus
I’m having trouble cutting, not because I’m hungry but because I’m bored. Is chewing gum a good idea, and if so, which is best?
I can lift 1234 and 1 and 3 for reps and do 10 pull-ups but I look totally dyel
What do?
>What do?
lose bodyfat
I just fricked my sternum doing weighted dips. It's been two hours and I still struggle to move my body without feeling the pain.
What do?
my dumbbell ohp has been 10kg in each hand for 3 months now, is this normal or am I not eating enough
what is more rational 2 day split?
push/pull
upper/lower
torso/limbs
chest+back/shoulder+arms
legs+chest+tri/back+shoulders+bis
or something else?
how bad is it for my body to eat 1 ramen instant noodles every weekend
i do 30min 15% 3mph cardio everyday throughout the week and lift 5 days
What's a good program for a late novice? I can't progress every workout but maybe something weekly would work. At the same time, Im not strong enough to consider myself intermediate. My stats are:
Body weight:
142 lbs
5 rep maxes:
OHP: 115
Row: 155
Bench: 175
Squat: 240
Deadlift: 270
Been stalling a lot. Also im currently gaining weight
531
newbie here, only doing lmao1pl8 on deadlift but every time i do i get dizzy at the lockout. How do i stop this.
breathe
I want to bench 2 plate. I never tested my max and I did 145 for 10 reps yesterday. How do I logically progress to 2 plate? I'm just not sure how to go from 1pl8 to 2pl8
Some tips:
focus on lifting as high weight as possible, with long rest times, low reps (e.g. 3x5s)
test your 1RM, have someone spot you. Make sure you warm up properly on your max attempt
eat enough protein and nutrients, drink water, and get good sleep.
progressive overload: each workout try to add a a small amount of weight over what you did previously, or do another rep.
do bench as the first exercise in your workout. hit bench at least twice a week.
do variations and accessory after:
- add a pause at the bottom or halfway
- DB bench
- narrow grip
- push ups
- skull crushers
- flys
use "periodization" to overcome plateaus: pick a period (e.g. 2wks), start with high weight, low reps in your first period (e.g. 3x5's), then in your next period, increase your reps/sets and lower weight if necessary. once you get to high reps (e.g. 3x20s with super-setting, drop sets) go back down to low reps and increase the weight. One strategy is to only start a new period when you plateau with the highest weight.
Whats the gain difference between sets of 3x10 and 5x6?
more sets = more rest = higher weight = strength gains
more reps = less rest = more muscular fatigue = hypertrophy and muscular endurance gains
I have a little bit of pain when I click on the mouse sometimes. What explains this and how can I fix it? I'm using a shitty Logitech from eBay
ANSWER ME
How accurate are electronic scales when they work out bodyfat %?
Is it close enough or just a shot in the dark, i'm a brainlet so not sure how a scale could possibly work that out other than pure wizardry.
It measures the impedance of your body by passing an electric current through it. High end machines do this through several different paths (foot-foot, hand-hand, hand-foot x2). They are just an estimate, they can be quite wrong if your body water changes. However, two measurements with such methods at the same body water amounts should show a decently accurate *change* in your body fat percentage. In other words, changes in body water are a confounding factor. The whole idea of "body fat percentage" measurements were originally based on the percentiles of large data sets of skin fold measurements (Jackson/Pollock, Durnin/Womersly) or circumferences (US Navy method). You could consider getting a skin fold caliper, which is what every professional body builder uses, along with accurate weight measurements, to estimate body fat percentage. It's not perfect, but its generally considered to be better than impedance method. With that said, for most people the impedance method gives them enough info to answer most of the questions they care about: "am I losing fat", "am I gaining muscle". If you need to know how much, I suggest you track your weight, skin fold measurements, and circumference measurements over time.
thanks bros.
not at all. just look in the mirror and you'll get a more accurate idea of bf.
yes. your body needs fuel to recover efficiently. if it's a bad injury you could just eat at maintenance for a week and then go back to cutting.
not really sure what your question is but lifting is not for burning fat. your heart rate stays low because the periods you actually use your muscles (sets) are short and you then rest for a few minutes before using them again. compared to cardio where the intensity is low but constant, the heart has to work harder to keep the muscles going and thus increases it's rate.
does a caloric deficit slow down injury recovery? i hurt my elbow but i dont want to end my cut early if i dont have to
giga autistic question i know
so while doing cardio work i know that actual athletes try to stay in the fat burning zone to not deplete their glycogen, usually in the 75% +-5 for their max hr.
i monitored my hr while lifting and except for high rep isolation work, during 5-8 reps on compounds, my hr is very low even though im putting a lot of effort in. im assuming hr correlates with whats mostly used for the task, so low-ish HR -> mostly fat and since energy from fat isnt as effective as from my glycogen stores, am i fricked for having a lowish hr during lfiting? im talking 80-90 during benching for example, 70-85 during OHP, yes theyre all hard sets. squats is an exception with up to 110, high rep lat raises, curls, etc go up to 110.
is this too simple thinking that HR determines glycogen usage?
im, not blaming my hr for performing poorly or anything, its just sth i thought about cuz i remember reading up fat burning zones etc for runners.
i used to be really fat and did a lot of LISS, my resting hr is in the low 40s, goes sub 40 during sleep.
my max HR is around 160 before my muscles completely give out during cycling, for context
I'm not getting any stronger. Like I'm stuck at 40lb dumbbells for my bench press I hit failure at 10-12 reps per set. Should I just move up to 50 even though I probably won't get more than 6-8 reps? Will this affect hypertrophy?
Try dropsets and varying the intensity
If you can do 12 reps at 40 then there's a good shot you can do 6 reps at 50. Just move up in weight and add reps each session
Is this a good routine or a meme? I can't tell with IST sometimes.
I've been doing calisthenics for the past few months (3x8 of push ups, squats, a regression of dips and a plank) with little to no effect on my physique. I'm 6'2" and about 186lbs trying to lose that skinnyfat look. My diet isn't terrible, I don't really count stuff and eat mostly 80/20 whole foods.
Tried this routine today and it kicked my ass. Really felt like I was pushing my limits which I think is part why i haven't seen much progress. Could only do the bottom two and had to halve the third
With calisthenics there isnt that much volume, so doing such few reps is probably the reason you havent seen results, instead, try hitting a rep range of 10-15. try isometric holds,
And try incorporating chin-ups and pull-ups.
>And try incorporating chin-ups and pull-ups.
I'm working on that. For the mean time is that routine alright or is there something I could add? I imagine the higher rep range alone will help a lot
>is that routine alright or is there something I could add?
The only alright thing about it are the push-ups, the rest is useless, you could try incorporating, a bit more advanced calisthenics exercises, or at least the progressions.
lmao, another anon told me this routine was a meme and that I should do something else. Can't win sometimes I guess
was big brother billy on steroids?
yes.
progress with smaller increments. if your gym doesn't have the dumbells to do that, then maybe stick to barbell bench. btw 6-8 reps is still perfectly fine for hypertrophy when moving up in weight.
>dropsets
yuck
it's shit. lift weights.
if you're that weak you should just do SS or SL.
this seems like a wake up call to get your shit together mate. start eating better, hit all your micros, do some cardio and lift weights. if it's still happening after a few months of that then see a doctor.
>droplets
I should have added more detail. I was thinking more of
>bump the weight by 5lbs, do the 6-8rep sets
>once completed return to the original weight and finish at 10-12 reps
if you can do 3 sets of the heavier weight for 6-8, there's no reason to do drop sets. you're just going to fatigue yourself and impair recovery. stick with the heavier weight for a few weeks and increase the no. of reps per set by 1 or 2 each time you do them until you're back at 10-12.
Currently doing PPL and I wanna add lat pulldowns on pull days. What should I take out of this routine or should I just add pulldowns?
>4x15 dumbbell curls
>4x15 hammer curls
>3x8 reverse incline dumbbell row
>3x8 barbell row
>4x10 face pull
>>3x8 reverse incline dumbbell row
take these out and do deadlifts on pull days ffs
What should I add or modify? On my way to the gym right now so any feedback is appreciated. Cheers
[Push-Sunday]
- Dips (30lb Assist) 3x10
- Bench 55lbs 5x5
- Shoulder Press 40lbs 5x5
- Lat Raise 12.5lbs 3x12
I've been dealing with lightheadedness/dizziness for the past year. It's on/off, some days it's been really bad and sometimes I don't even think about it for weeks. It's slowly been becoming less frequent(getting better). I've noticed it tends to be it's worst after I get out of the (hot) shower, but it also kicks in if I'm at the grocery store and try to read a lot of stuff as I walk through an aisle. Few other pieces of information: I never eat breakfast and I'm not IST: I can't feel my heartbeat through my chest, but it's clear through my neck. Blood pressure measured through arm is normal.
I should probably just go to a doctor but anybody here have any opinions?
how do i. mak my triceps bigger
To make your triceps bigger, you need to focus on exercises that target this muscle group. Triceps are a three-headed muscle located at the back of your upper arm, and they play a vital role in arm extension and pushing movements. Here are some exercises that can help you build bigger triceps:
1. Close-grip bench press: This exercise targets all three heads of the triceps and is an effective way to build mass in this muscle group. To perform this exercise, lie on a flat bench with your hands placed close together on the barbell. Lower the weight to your chest and then press it back up to the starting position.
2. Tricep dips: This exercise targets the long head of the triceps and is an excellent way to build strength and size in this muscle group. To perform this exercise, place your hands on parallel bars or on a bench behind you, with your feet flat on the floor. Lower your body until your arms form a 90-degree angle, then push yourself back up to the starting position.
3. Overhead tricep extensions: This exercise targets the long head of the triceps and is an effective way to build size and strength in this muscle group. To perform this exercise, hold a dumbbell or barbell overhead with both hands, then lower it behind your head until your forearms touch your biceps. Raise the weight back up to the starting position.
In addition to these exercises, it's essential to ensure that you're consuming enough protein to support muscle growth and recovery. Aim for at least 1 gram of protein per pound of body weight per day. Also, be sure to vary your exercises regularly to prevent plateaus and keep challenging your muscles.
chat gpt?
the 1g/lb disclaimer at the end reeks of AI hands. Plus this advice is just typical autismo "hyperefficiency" bs. To get bigger triceps just throw in an isolation or two you like and progress on that. Compound lifts alone don't get aesthetic results especially at lower weights
All I need to do to get 6 pack abs is go on a high protein, low calorie diet (to prevent muscle loss), do 20 minutes of strenuous cardio a day, and have a well rounded 3 days a week lifting routine. And I should get abs in 1-2 years. Right?
I lost weight once walking every single day for 7 miles a day. I had a lot of time back then to do that, but I obviously don't anymore. I was eating one meal a day, and just walking. I lost 3 pounds a week for months until it totaled to 35 pounds lost. Since I'm an idiot though I gained 25 of those back.
I just want to know how I can lose that weight like I did when I don't have 4 hours to walk around town all day, and how I can make sure that I'm losing fat and not muscle. How much should I eat? Am I right by shooting for a low calorie, high protein diet? What do I need to do to lose 3 lb a week again outside of walking?
what you need to do is:
- work out your tdee: https://tdeecalculator.net/
- count calories and eat clean
- be in a 500 cal deficit (either from eating less or doing cardio)
- lift 3-4 times a week to retain muscle
as you lose weight your tdee will drop and you will need to progressively eat less or move more to continue losing weight. I can't give you a time frame but yeah 1-2 years seems reasonable if you're <= 100kg as of now.
What is this called and why do some men have it?
Because I have it and no matter how much weight I lose, they're still fricking there. I don't have an extra x chromosome, I'm not taking estrogen.
Doesn't matter how much I try. I always look ugly AF because of this. I've felt it, it's bone/muscle. Wtf is it? And more importantly: HOW DO I GET RID OF IT?
Literally might as well die alone with a body like this. One look at me and literally every woman will be embarrassed to be seen with me. Guaranteed.
wide hips. you just have unfortunate genetics. can't change your skeleton.
all you can do is grow your upper body enough to make it look proportionate. smash shoulders, lats, chest etc. and then get lean. I don't have any of the pics saved but there are anons who post here that have looked like that and fixed their shit over the course of a few years. not an easy feat, but certainly doable.
oh and to add there is certainly a hormonal element to it as well if your fat distribution is like that. if you aren't already, you absolutely need to eat healthy, lift weights, sleep perfectly and do everything other little thing you can do maximise test production, as well as avoid anything that might put excess estrogen into your system.
i'd rather have this type fat storage honestly. buddy of mine stores fat in a similar way and he basically never has to hit legs since they always look proportional and he gets good ab definition at 15% bf
>I don't have an extra x chromosome
you sure? how big are your balls?
I have to work out early tomorrow for reasons, should I eat before or after my workout
If I'm not hitting my daily protein intake but know I'm getting at least 40g with my whey will I still gain muscle, abliet at a snails pace? Also should I still be anal about getting protein on days I don't plan on working out as well? Thanks anons.
40 grams is very, very low, like lower than sedentary recommended amount for males. as long as you're in a caloric surplus muscle will be built, it just happens faster with more protein. At least aim for 80-100g, I'm sure it will help immensely for recovery
I'm sure I get more than that, it's just all I know that I'm %100 getting because everything else I haven't started counting yet. I'll eat my eggs in the morning and fricking love me some whole milk any time of day.
I got laid off and paid 6 months severance. I have a new job lined up that I'll start in August. I'd like to really dive in to lifting over the next 2 months and commit myself to something. I currently lift casually (2-3x/week) and generally I am pretty active with walks/hikes and bike rides daily.
Pic is not me but basically what I look like. No real mass but not skinny or skinnyfat, just really average looking. I'm a bit leaner than that guy and have semi visible abs.
>What should I do?
I think in no particular order, I need to be targeting my lats, shoulders, arms and chest. I want to get my quads joocy too though. I was thinking a PPL would be best, or maybe upper/lower? I have an abundance of time and think my rest will be adequate regardless of what I choose.
Diet-wise, I'm cutting out all sugar and processed foods (I eat mostly clean but every few days will have a bag of chips or some sort of desert item). I only drink water and coffee and will keep it that way. I'll also try to reduce my carbs slightly in favor of more protein.
>What am I missing? What would you do if you had 2 months free to get as aesthetic as possible?
Do strong ab muscles aid digestion?
I was reading about dick van dyke and I noticed he does a lot of crunches. Another old guy in England said basically the same thing. Admittedly only two datapoints but it made me wonder.
Has anyone see evidence that the ab muscles are somehow related to broader health, maybe via digestion?
no logical correlation.
>been eating very clean all of last week
>starting weight 292lbs
>went to gym 3 times, kicked my own ass every single time, 10~20 minutes of cardio after
>eating a ton of protein
>not overeating or eating too late, getting plenty of sleep
>500+ kcal deficit, most days are more like a 700 kcal deficit
>weighed today for weekly progress check
>295lbs
what the frick? I counted every calorie and didn't blow my routine once. Is this a normal thing for your first week?
>Is this a normal thing for your first week?
yup, you're a big dude who probably doesn't have an athletic background. your body will hold onto water to help with muscle recovery. keep going on for a month, hopefully by then you'll have lost 5 or more pounds
does italian rice have a lot of arsenic like rice from asia?
I'm trying out hypertrophy programming and I came up with an ULXULxx program because it suits my schedule. Thoughts? I'm used to powerlifter style programs and I'm worried about having too much junk volume. I used to do PPL before that but for some reason that rekt my joints. I finished Upper A today and that took me about an hour and a half. If this program sucks can someone please make a better recommendation in the ULUL format. Much appreciated.
Upper A
>Bench 3x4-8
>pause bench also 3x4-8
>pullups 3 x F
>lateral raises 3-4 X 10-15
>Ez curls 3-4x4-8 superset with Tricep pushdown 3-4x8-12
>incline db fly press 3x10-15 Superset with situps 3xF
Lower A
>Squat 3x4-8
>RDL 3x6-10
>DB Row 3x10-20 Superset with Bulgarian Split squat 3x10-15
>calf raises 3x10-15 superset with BB shrugs 3x10-15
>neck extensions 3x12-15 superset with laying leg raises 3xF
Upper B
>Seated OHP (ceiling is too short for standing OHP) 3x2-6 superset with pullups 3xF
>Chest Dips 4x8-15
>JM Press 3-4x8-12 Superset with DB Curl 3-4x10-15
finished with a giant set:
Incline Fly 3x10-15 , facepulls 3x12-15, and situps 3xF
Lower B
>Front squat 3x5
>Deadlift 3x2-6
>RDL OR laying cable leg curls 3x6-10 Superset with DB rows 3x10-20
Giant set finish:
Calf raise 3x10-15, Shrugs 3x10-15, laying leg raises 3xF
I will also mention I am completely natty if that has any influence on the efficacy of the program.
for hypertrophy
>switch regular benching for incline benching but keep the pausing technique and slow down on the negative
>sets of 4 reps should only be done every once in a blue moon, sets of 6-10 (while 8 being the most favorable) are more optimal for your goals
>more sets of pullups
>more pullup variations
>trade situps for machine crunches or decline crunches, never waste time doing situps
>trade db fly presses for db flyes or cable low to high flyes
>needs forearm isolation
>needs rear delt isolation
>still needs to commit to the routine no matter how crap it is because consistency beats the other factors (genetics, muh optimal bar-path mechanics, muh protein/lbs)
Why do people think a program is just an arbitrary list of exercises.
Like what the hell do you want random Internet strangers to tell yo, some people might grow from that and some people might not. You haven't given any means of progression so who the frick knows.
Have a pain underneath my shoulder blade/slightly to the interior of it, getting a little worse over the past week from just walking. Any ideas?
Go see a doctor
Just did some foam roller in the gym and I'm feeling incredible afterwards
Assuming no changes in diet, in ~8months how much weight could you be expected to gain as a newbie?
>DB Bench
>Keep tight: weak as a kitten
>Relax and treat the weight like it weights nothing: the weight isn't heavy
Is the issue that I'm tight for what is essentially warm up sets? Should I focus on being tight in my shoulder/chest/back only for work sets?
Are there any health benefits to drinking 1$ mineral water as opposed to tap water?
Can someone make me a glamour muscle routine that I can do 3 times a week?
I don't really care about getting maximum strength, I just want to look better than I currently do (while also getting stronger)
More emphasis on upper body, less on legs
Collarbones hurt like absolute b***hes when I do dips. I started dips last year, couldn't do any, now I can do about 4x10 but my collarbones always felt like they'll pop out during effort. I noticed it always happen if I finish my last rep too fast, if I go very slow on my last rep it doesn't hurt. Anyone knows why?
How long to rest between hitting abs?
Been doing hanging leg raises and ab rollers, but even 2 days after I grt sore way faster and end up doing like half the reps. This ok?
Alright so
Im currently doing
>4x8
Compounds lift split in Upper and Lower
>U/L/X/U/L/XX
also currently on a cut
Is this a good routine or not?
What's the easiest way to get bigger biceps? Mine are a pathetic 13.5" which is no different to the average person.
Noob here. I was doing some work outs for about two months with a friend but due to us having different work schedules it was pretty irregular. Still made some progress, though not that much.
Then I had a few weeks break and I lost all the progress, today I started again with some basic FBW routine, took some pathetic little weights and couldn't even finish the day's routine. I have to start over and build up my strength again but I don't know how often should I increase the weights and by how much. What I know for sure is that I can't increase the weights every single work out day because I don't even have the strength to go with little weights. How do I stop being a fricking dyel?
>What I know for sure is that I can't increase the weights every single work out day because I don't even have the strength to go with little weights.
Yes you can. Eat more. Especially as a beginner you should be able to progress every single workout. If you really really really can't, you're a genetic anomaly. In that case, increase reps each time. You have to make each exercise harder than last time.
How tf are my bench and squat both going up while I’m on a -1000cal cut? Not “mad” per se, just confused
I ate some undercooked pork butt steak yesterday and basically have been shitting liquid ever since. How fricked am I?
I recently handed over my natty card (300mg test e) and have been having issues with muscle soreness. Specifically, the leg i'm injecting it gets very sore for 3-4 days after the injection. When i say very, i mean to the point I can barely do any moves that involve quads, even walking. How badly have i messed up?
im able to curl 14kg without cheating for 8-10 reps over 3 sets
today i tried lying curls for the first time and 15 reps with just 5kg absolutely fricked my ass, over 3 sets. is that normal? i know im a dyel but how can this be? it doesnt hurt my ego since i lift at home but holy frick
How much muscle will I lose by not lifting for a week?
0
i mean you shouldnt eat excessive red meat maybe go for turkey every other day?
Going on a bulk but I cant eat dairy or gluten. Is it crazy to eat 1.5 pounds of minced beef a day? Seems like a lot.
Does using chalk affect grip strength training in any way, positive or negative?
Should I be using my legs/glutes to initiate the movement with Pendlay rows? Currently I push down against the floor and slightly straighten my legs and then use the momentum to assist the actual row. Sort of like with push press, where I quarter squat and initiate the movement with leg drive, then use the momentum to straighten my arms above my head.
I like walking, and its getting warmer. Does anyone know of any sandals that are comfortable to walk in?
Is there any reason I can't mix protein powder with alcohol? Does it get denatured or not digest properly if mixed with alcohol or something? More just curious than actually considering making it any sort of habit.
it would taste disgusting
I remember reading a Russian saying that was something like 'taste matters less with each sip.'
Hey.
>realize I've been eating way below maintenance for my height
>been working out all that time
>haven't lost or gained any weight, only maintained
How does that work?
>curl
I have been ;_;
Should I add different curl types into it and mix things up?
preacher curl
incline hammer curl
do many sets. many many sets
do more sets than you think you need then do more.
biceps recover quickly. do this every day or every other day. curl a lot and curl often
also do heavy vertical pull and heavy horizontal pull often. pull a lot and pull heavy and then do curl a lot
Weighted dips. The "pinch" at the top is totally unlike bench or OHP. You'll understand when you feel it.
Completely new to lifting. I did my first front raises today and I think I strained too hard. Got a crazy intense pain in my neck and kind of panicked, thought I ruptured a vein or something. After a while it got better and I now think it was cramp in the muscles I circled. It's still sore after a few hours.
How fricking weird is that and should I worry?
I also have injured my neck straining too hard.
Not sure what to do to avoid it
Should I still eat the same amount of protein on my off day?
yes. calories too.
Acquired a ganglion cyst on my wrist, should I stop lifting for now and focus on other areas until it goes away, or just drain it qmd keep going?
They don't always go away. My sister has had one for about 20 years.
Whiskey and a needle it is then! I'll give it a week then lance the fricker.
slam it on table
myfitnesspal
What app/ fitness trackers do you anons use for tracking calories/ protein intake? Couldn't care less about paywalls if the app has nifty features, money is no object. Also I'm considering getting one of those oura rings but curious if anyone here has used one.
cronometer
>strongest girl at my gym has a squat that rivals the average guy's
>has a benchpress DYELs mog
Is it like this for all woman? Is their upper body really that much weaker than lower?
yes it really is that much weaker.
It's just crazy, she squats 3pl8 and benches .5
Some girls have asked me to teach them lifts like deadlift and squats and I briefly thought the leverage is shit, but seeing her on the bench was just cute. I guess I like women more now.
There's nothing quite like the primal arousal you feel knowing exactly how much stronger you are than a woman.
>What are the best tricep exercises aside from pulldowns and overhead extensions?
Dips with proper form, nothing else compares
>You'd be better off with more heavy volume on your big lifts and cutting the trash volume otherwise.
>You need some lighter volume but you should rek yourself on squats, deads, bench and rows and then do other stuff and cardio
what the hell does this even mean
>>You'd be better off with more heavy volume on your big lifts and cutting the trash volume otherwise.
>>You need some lighter volume but you should rek yourself on squats, deads, bench and rows and then do other stuff and cardio
>what the hell does this even mean
Many people consider the big lifts to be the most important.
You have to decide what your goals are, and train for them.
if it's to get big and strong as fast as possible then only train the big lifts, and do isolations later when you complain about your 13in biceps.
If you want the best physique then all lifts are created equal, until you need to bring up weak points, and then the lifts that target that muscle are more important.
Basically what you heard is for powerlifters or powerbuilders who focus on strength first and foremost. Which is fine and good.
Just do a program you like and work hard. figure it out as you go.
I only have this issue with a bad diet. I would remove one type of food for a week and see if it fixes it or does nothing.
>for my height
you are small or don't move much during the day.
Small frame people do exist, and tend to be light for their height and require less calories. You are probably eating enough to maintain your weight.
If you upped daily activities/exercise you would lose weight.
What aize of eggs should I buy? In my stores they have S, M and L eggs that all cost the same per egg. Are there nutritional differences? Are larger eggs worse?
In general M are more efficient to pay for.
There's no reason not to go for L if the price is the same.
I only use the yolks and in my experience the size is the same in M and Ls so go for M. S are a mixed bag, sometimes they're the same other times they are smaller
Alright, will continue to buy L then.
These worked for me: http://www.startbodyweight.com/p/simple-static-stretching-routine.html?m=1
Also check your form, going out with your knees can be problematic.
Ranger pants all the way.
Read the sticky. Then check out this website as well: http://www.startbodyweight.com/?m=1
What you describe is a strange version of leg raises going into a stretch.
I have an embarassing issue with my shits. For the last year or so I've been experiencing the infinite wipe scenario where no matter how much I wipe, there is always shit. And when I finally finish wiping and the paper comes back clean, an hour or so later my ass will itch, I go back to the bathroom to wipe, and there's more shit. This persists pretty much all day every day.
I have no clue what's causing it. I drink plenty of water. I'm not fat, my diet consist of eggs, coffee, veggies, tuna, dairy, chicken, rice, pasta, beans, I tend to keep my diet clean, I have greatly reduced my drinking. I only cook with small portions of butter or olive oil.
Anyone else having trouble with something like this?
you need a higher ratio of fibre. After a week of psyllium husks im on ghost shits
What are potential downsides of an anavar only cycle?
25mg a day for 6 weeks
I can squat really deep. But the moment I have to put my arms up I completely lose balance and have trouble standing up.
This happens with a PVC pipe or broomstick. I can go all the way ass to grass and up no problem. But the moment I have to hold an item across my shoulders I lose balance and struggle to stand. Even if that object is essentially weightless.
What do? Is this a mobility problem with my back? Where on my back is the problem? Should I try to grip wider or more narrow?
zercher squat.
It doesn't matter. I only measure bar weight(curl bar) or other weights for comparison.
Do you count the weight of the dip belt when tracking progress and measuring strength standards?
I realize this is not that significant but that thing's gotta weigh at least a couple pounds so might as well include for precision's sake no?
No.
I stopped deadlifting a couple months ago because I hate it and it made me too tired, How much does strength elsewhere translate to DLs, I can barbell row 2pl8, cable row 205, hack squat 2pl8 and lat pulldown 180 for working sets. Before I stopped it was by far my worst lift at a measly 325 max.
Back squats translated pretty well for me.
All that is irrelevant and you cannot extrapolate your deadlift from any of that. If you have brutally strong hamstrings, upper back, glutes, lower back, and hands you will have the capability for a brutally strong dead lift.
did something happen to /fraud/
Some moron probably posted sources and it got nuked. It'll be back
Never had protein powder before. I have two options
>Chocolate
>Contains whey, sunflower lecithin, cocoa powder, sucrose
>Flavorless
>Contains whey and sunflower lecithin
Based on ingredients flavorless seems to be the healthiest option. Would you guys go for it instead of the chocolate flavor with sucrose?
>inb4 just eat more meat
Whether it's one flavor or flavorless I actually get a good deal for the powder, about 19 g of protein, ~115 kcal for 40 days for about $22
i'd get the chocolate one unless you're cutting
sugar hysteria stems from amerifats pouring down a gallon of soda everyday, not from having a little bit of added sugar in your foods
Yeah, I think I'm gonna do that for the first batch at least. To get a taste, afterwards I can look to "customizing" my shake, maybe with coffee or cocoa powder and milk.
I'm not that worried about sugar since after more calc it's 95 kcal not 115 kcal.
Is a shaker bottle enough? I'd rather not invest in a blender or smoothie maker. And when should I drink the mixture? Or it doesn't really matter as long as I get it in my stomach, maybe not right after/before a meal.
Doesn't really matter.
I find different powders like to mix differently.
One I have is terrible with milk, but fine with water only.
Another is good with both.
Experiment, and whatever you do rinse/clean it immediately after consumption.
flavouring with cocoa powder yourself is a good idea. shaker bottle works fine unless you want to add more stuff like fruit to it. when you drink it doesn't really matter, but most have it after lifting because they probably haven't eaten in a couple of hours and it's quick and easy to make and get down.
Thanks frens, just put in the order. I hope the shaker doesn't leak. Whilst most of the reviews said it was good and that it doesn't leak, one complained. Hope it works out, otherwise I will use a jar for mixing lmao.
>look at myself in the mirror at home
>zero muscle definition even when flexed
>look at myself in literally any other mirror in the entire world
>appear to be somewhere under 15% body fat
My mirror at home is seriously giving me a misleading impression of how I look. How can I fix this?
For reference, I'm roughly 145 lbs, down after a cut from 175 and 5'10" so I'm not just fat and imagining things.
you are probably just skinny with a lean/small frame.
Go lift for a year or two and slowly bulk to 150, 155, or 160 and see how it goes. I have some friends with your height and weight and they are rail.
I agree with the other anon. right now you are basically doing a stiff legged deadlift. Once you get more upright via squatting down more, it's much easier to get leg drive and keep a flat low back.
walk more. You probably rarely walk that far, thus it's a "novel" stimulus for your body.
Sup bros, can you give me a bit of a deadlift form critique? I know my hips raise too fast, but I can't seem to control them, I can't start with them any higher because my arms are proportionally too short (ergo my bench is almost the same as my dl). My lower back seems to round, no pain or exertion there, I think it's because my upper back starts to band. I'm doing front squats and pendlay rows for this reason.
Also here's my snatch grip dl, feels much better.
the bar is hanging too far out in front of you. you need to sit back more, retract your scapula and squeeze your lats.
Thank you man. It feels like it. But I try to sit back until my shins touch the bar, also the bar slides on my shins when I lift, is it just a matter of cms?
by sit back I mean squat lower down, that way your back can straighten to about a 45 degree angle. you can also use the quads to push up more. the bar should drag along your legs the entire time.
Thanks, maybe I shouldn't have listened to ripplebreasts, I used to do what you said and it felt good.
Is it normal to feel tired in your feet after 3 km walk
you should be able to walk 10km just fine without training if you arent overweight. Its possible you have bad shoes for your feet or just generally shitty shoes though
I stopped weightlifting 18 months ago so I could try Muay Thai for a while. I had to stop in february because my lack of flexibility was making it impossible for me to do kicks correctly. I went back to weightlifting this week and all my lifts are at 90% of when I stopped except for Squat which is 60%. Why such a drop? Some form problem? Muscle atrophy?
form issue.
I haven't squatted heavy in... 3+years and I can lift 75%+ for a single.
Lost my reps.
How can I identify what the form issue is? Do i need to hire a trainer?
film yourself and post it here. it's probably not a big deal anyway. stick with a program for a month and you'll quickly get your strength and muscle memory back.
IST friends, rate my custom program?
I've been doing it fairly consistently for almost 3 months now...
A focus on bodyweight/calisthenics barring shoulder day
-No rest days although I train twice a day so sometimes I'll have to miss one session for life stuff
-Rotation of Shoulder day, Back day, Chest day. One session in noon for upper body and another session in evening for Lower.
-Each upper body session starts with a heavy compound lift (military press, weighted pullups, weighted dips)
-After heavy lift, focus on different angles of the muscle group with focus on hypertrophy, mostly.
-For legs: 4 days a week (heavy) (2x deadlift, 2x squat and all other related movements) and do stretching working for the other 3 days. This is for a recent ACL surgery so can't skip this.
-I also cycle around 100miles a week (commute) and swim 1600-2400m a week for active recovery (you could say...).
Thoughts, questions and ANY criticisms? I do have to train twice a day, or once but in a 3 hour block...
For reference, BW atm is ~75kg
Max based on current weight moved in 3-5 rep range:
Max overhead press = ~57kg (this has increased from 53kg in last 3 months)
Max Weighted pullup = ~+22.5kg (this has increased from 15kg in last 3 months)
Max Weighted Dip = ~+43kg (progressed from 20kg in last 3 months)
Suggest me a good quality treadmill that’s available in the market currently, my budget is open.
When I started squatting 3x12 instead of 3x5, I can feel that ny lower back is givibg out before my legs do.
It gets tired faster then legs. Is this my core being weak or my form being bad?
probably a bit of both
mires and approval of women are not important in the slightest.
>neck
picrel
>1/2/3/4
1pl8 ohp, 2pl8 bench, 3pl8 squat, 4pl8 diddy
>5x calf raises
>1x heavy amrap set DL
you need LESS.
better than nothing, but you can't really quantify 'enough'. you need to do a program (a variety of lifts on different days) if you want good results. lifting weights is best, but if you want to stick with calisthenics progress through these movements:
https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925
yes it's normal. like the other anon said you'll feel it more once the weight becomes heavier, but even then it's a different sort of exhaustion compared to what you're used to with cardio. lifting and cardio are not really comparable.
>all the "fitness" centers in my area are sports clubs for old people thabmostly operate in the middle of the work day
brehs, theres 0% i will get mires from hot girls when i lift in my basement. wdid?
ive been lifting for a bit under a year now, im making decent progress and slowly increasing weights but I feel like Ive got a fairly thin neck still. Recommended training to add a bit of bulk?
also can someone remind me what exercises 1/2/3/4 refer to again?
Can we talk shirts? I’m starting to get pretty lean for the first time ever and want to show off my hard work.
What length is best for showing quads without seeming tryhard? Bonus if you can rec me a pair that look good casually + can be worn functionally when working out/swimming
homie what shirts are you wearing that would cover up your quads. That's a dress
I mean shorts
strangely enough walmarts cuts of pants always make my legs look fricking awesome.
As part of some stretch type stuff I do, I've been lying on my back, and then lifting my legs (keeping them straight) and folding them back towards me as far as I can go
Feels to engage my abdomen and then stretch my hamstrings... Is there a name for this exercise? Is it a stupid idea? It feels like it could be a tiny bit harsh on my lower back I'm not sure
Good stretches and exercises for squatting? I'm fat and short and I can't seem to be able to go to even parallel depth. I take a pretty wide stance with toes out and move my knees in their direction, but bottom out pretty fast. Also I get pain where my quads meet my body, I'd prefer if that didn't happen
This: https://youtu.be/ZFCDMXtKAhA
Push through the pain unless it exceeds 6/10 or something feels "wrong"
Also the pain in your hips could be a lack of hip flexor mobility so pair it with something like the "couch stretch" I also find sitting on your heels to be good for knees. Keep pushing your knees out post above me is wrong.
>yes
Thank you anon, on that note
Should i switch to 3x5 after i'm done with my cut to gain back/get stronger and switch back to 3x8 once my strength has risen a bit more?
why am i getting stronger on a cut
Could be a number of reasons. Chances are you are more mindful of what you are eating and are hitting your macros better. Sleep is a big indicator of growth too, if you're sleeping more/better than that is a big reason why.
lower body 1
4x working sets back squats
4x working sets RDL
5x calf raises
lower body 2
1x heavy amrap set DL, 2-3 working sets following
4x working sets front squats
3x leg curls
5x calf raises
do legs REALLY need more?
forgot to add, i used to do BSS with dumbbells 2 sets on lower 1 between rdls and calf raises to finish my quads off but i found it too hard to recover from
i also do 3 sets of any ab work after
Are 121 push-ups throughout a day enough ? and what are other good and effective exercises for home fitness/calisthenics.
im starking to slip while doing dls
should i buy strips?
I only just started lifting after mostly doing cardio. Doing Stripped 5x5. Is it "normal" to not feel that exhausted after a session?
Compared to cycling for 40 minutes, I barely break a sweat just doing 3 5x5s. I am trying to put on as much weight on the bar as I can handle too, which is not a lot, but still.
you will feel exhausted once the weight gets heavyn enough or you start adding accessoires in the 8-15 rep range where you go to failure, i have the same... "issue"
just had a particularly intense leg day 2 hours ago and now i felt pain in this area, is it normal? usually never had it before
Also not sure if it's joint or muscle related
can i offset bad sleep quality (not quantity) by just eating more or am i just fricked forever if i dont manage to get my sleep quality better?
Poorgay hotfix/cheap mitigation for what is quite likely rheumatoid arthritis. Feel like absolute shit every morning and it takes hours for my body to loosen/warm up. 188lbs at 5'10. I have like $40 to my name so doctors and scripts are out of the question until I can get some upwards movement at work, or a better job. Idc how dubious the remedy is, this shit sucks
I don't have an exact solution for rheumatoid arthritis but I can give some general suggestion on helping your body wake up in the morning. picrel is a good start. make sure your sleep quality is good and the time you sleep is consistent. waking up without an alarm helps a lot. first thing in the morning you want to do light activity and use your muscles. you can go for a walk or do radio calisthenics for 15-20 minutes, something like that. stretching will help too if you have the time to do it afterwards, otherwise get to that later in the day. doing this consistently over a few weeks basically tells your body 'we need energy at this time of the day so switch the frick on'. eating a filling meal to fuel yourself is also important. when it comes to overall diet you want to hit all your micros and probably avoid a deficit if you want the best recovery. I also highly recommend supplementing magnesium as you're probably deficient and it helps tremendously with muscle pain, tightness, grogginess in the morning etc. I use to be all stiff and sore in the mornings and couldn't really switch my body on for a few hours until I started taking magnesium. two weeks later and I'm switched on as soon as I'm out of bed. obviously I don't have arthritis but hopefully something here can help you.
Is the "going for the pump" aka "bodybuilder" style of working out actually effective for hypertrophy or is it a meme? I've been working out for 8 years, yoyoing up and down from 2 plate bench and 3 plate squat as I've stopped and started working out over the years, focus on just strength. I'm interested in trying something new but only if it actually works.
What is the correct position for your elbows on the pullup?
I see a lot fitness youtubers doing pullups like pic rel with your elbows flaring out. Shouldn't your elbows be in line with your hands?
Is it just protein intake that stimulates muscle growth? I'm 5'10", 145 pounds. Do I need to eat a surplus of calories every day to gain muscle mass or can I just eat 100+g of protein?
>Do I need to eat a surplus of calories every day to gain muscle mass
if you want to gain mass with any level of efficiency and have proper recovery, then yes, you need to be in a surplus.
symmetricstrength
yes but it's not the ideal way to train.
>5 days a week.
I'd suggest upper - lower - rest - upper - lower - arms - rest. you can probably find a program on liftvault or youtube. just search upper lower.
>Also I dont know how to deadlift, clean, or do chin ups, so id rather substiture those.
why not learn to do them isntead? if you want to skip the cleans, fair enough, but deadlifts and chin/pull ups are essential movements imo and are not as difficult or dangerous as people make them out to be.
just let them rest.
if that's all you've got, use it. if your gym at least has barbells and plates you could try zercher squats from the floor
or cleaning into a front squat.
>or cleaning into a front squat.
I'll give that a try, thanks! Zercher squats look interesting but I'm unsure if they'll be as effective, but I am speaking out of ignorance
I'm undecided between these two options: HR-2 and RML-390BT. Hoping someone can advice. Do I need a multigrip pullup bar and is it worth the extra 300 euro and space? Should I put a lot of value in lifting outside the rack which the HR-2 setup would allow while the RML-390BT limits me to lifting inside the rack.
read if you care for how I arrived at this setup
The HR-2 is appealing as it's designed to be free-standing. It's very compact as the "box" is just 23", and including the feet it's 47". I like the idea of having a very compact rack I can move anywhere. I can include the spotter arms and it works for basically all exercises. I would go the custom order route and get 90" back uprights and a crossmember.
However, the HR-2 only has a single pullup bar. I believe I need a multigrip bar. Someone on Reddit was able to order custom 17" crossmembers for his HR-2 to attach a multigrip. I asked Rogue about their machining capabilities in their Europe facility and there aren't any. Parts would need to be shipped from the US, probably more expensive than going with the RML-390BT which is the next-cheapest rack that works with the multigrip. Why not the RML-390F? I believe if I go with a "proper" rack I should choose one that works with the majority of attachments. The 390F you can't bolt down and you can't add the half rack feet locking me out of getting the spotter arms down the line. Same goes for the Infinity series which is a little cheaper but it's being phased out. The RML-390BT has a smaller footprint at 36" compared to 47" but it appears larger and in practice is as the box is 36" while the HR-2 is just 23" and the feet don't matter.
continued
I would be limited to lifting inside the rack which people say is annoying because removing the bar is annoying? Realistically I won't get spotter arms as it would end up being a 2k+ rack and I feel like sinking a lot of money into a 90" rack is wasted. Proper racks are 100" or taller but I don't have the space right now so what I'm getting is essentially a stopgap. However I'm getting a quality one because it's not much more expensive and it allows me to make it the secondary rack in the future, probably for outside. But if I won't get the spotter arms anyway I might as well save the 120 euro on the stabilizer and on shipping and get a RML-390F setup for 1500 euro. But it can't be bolted to the floor and if I make it an outside rack that's important. So better choose one of the extremes: getting the most for your money with the HR-2 or getting the full package with the RML-390BT.
wish I didn't live in overpopulated shit country where you can't have space else I would just get a 100" RM-3 and be done
you can tell when a company dedicates half of the product development effort to making sure it aligns with their upsale system
so very unearnest
scratch my RM-3 comment I keep landing on it but it's a stupid purchase if you're not planning to build a huge interconnected rack thing which is it's purpose
Monster Lite is the better choice
sorry I'm not that smart
manutrition during adolescence and malicious outside influences like orthodontist and covid and covid vaccination and toxic food and parents who didn't care to push me to socialize and spend time outside
me buying rack is just taking something that would be better left with someone else
Rep or better yet Titan needs to expand to Europe so I can get a proper chink rack it would suit my moronation
Amazon rack I might as well suicide on the spot and go out with dignity
Do you chew your food thoroughly? I've been chewing a lot more lately in hopes of getting more nutrients. I tend to inhale my food (I used to be a fat moron)
I'm trying to train running but my calves constantly get sore and its really hampering my progress how do i make the soreness go away?
what's that one website that calculates your overall fitness level and you wanna get greenman status on
Can I train with machines only and make reasonable, comparable progress as with freeweights? Assumed I do the right machines and with good form and progression
Kind of a noob to making my own routine and starting at a new smaller gym tomorrow.
Any basic gym split recommendations?
I'm by myself so I dont want to use any equipment that I'd need a spotter for like bench press
Read the sticky for some good routines. Just use the safety bars of the squat rack and you'll never need a spotter.
How long have you been training for? If it's just DOMS then it should have gone away after just a few weeks.
>Read the sticky for some good routines
All of them are 3 day routines and I want to go 5 days a week. Also I dont know how to deadlift, clean, or do chin ups, so id rather substiture those.
PPL seems like a solid solution, but not sure how to make a good set of exercises.
Do you think you can help me out?
Not all the routines have cleans. Deadlifts and chinups aren't hard to learn. I learned how to do them properly through the internet. Especially chinups literally just grab the bar and pull yourself up. Yes, there is an optimal form but you'll figure it out as you go along. Deadlifts are more important to get right due to greater risk of injury, but just lift lighter and focus on form if you're worried about that. Youtube really is a good resource for instructional on proper lifting form.
If you really wanna do 5 days/week, then either do cardio (which you should be doing anyway) those other two days or look up bro splits. Those work fine too. In either case the point is to give your muscles enough time to recover between workouts. No point in doing the same lift two days in a row.
When you adjust to a healthier diet and lifestyle, is it normal to have some negative physical responses? I’ve cleaned up my routine a lot this month and as a result have noticed,
>Breakouts
>Awful, smelly shits
I’ve tried to rationalise it by wondering if my body is expelling crap that’s been stored while I’ve been living unhealthily. Any logic in that?
>breakouts
hormones could be improving and changing. Or your body is just not adapted to the diet/food.
>smelly shits
same thing. It takes time, and if it doesn't get better within a couple weeks figure out which is causing the issue.
You are fine brah. Remember, any "lost" muscle is very easy to gain back. I suspect you lost water weight.
I make gains that way. When I do powerlifting like lifting I get joint pain, low back pain, and ass gains.
I'm doing starting strength but taking a break from squats due to a hurt hip flexor. What lift(s) can I do to replace squats while also being easy on the hip flexors? More sets of deadlifts?
My gym only has a smith machine for squats, is it still worth using or should I do some different exercise that actives the same muscles? Could do dumbbell squats too but I heard they're bad.
When it comes to whey shakes and creatine powder, am I supposed to be having this daily?
Currently I go to the gym 3 times a week and have a whey shake with Creatine powder after my workouts.
both whey and creatine are completely optional. you don't need to take either of them. but if you do:
>creatine
yes have it daily, doesn't matter when or how, just have it.
>whey
have it on days when you can't get enough cals or protein from real food. for me that's every day. I already eat 4 meals and cbf with another one, so a shake makes it easy to hit my targets. you might be different.
how do i get better at swimming
I'm recovering from a stroke and whenever I go heavy on bench ( anything over 225+) my right leg starts cramping
What should I do?
My max before my injury was 300 pounds
>Had Covid for 2.5 weeks
>Managed to eat at maintenance for that time
>Still lost 6 pounds
How can I get it back fast and what were the chances I lost muscle?
has anyone noticed improvements by switching to more bodybuilding style lifting techniques? like dropping the weight, squeezing at the top and doing slow eccentric movements? or is it all a meme?
>dropping the weight
you mean like doing drop sets, or literally slamming the weight to the ground
lowering how heavy the actual weight is anon..... if i curl 80 pounds for example, would it be better to instead do 60 pounds but with slower form, squeezing at the top and doing 15 reps
I feel like Bench, OHP and Deadlifts are fricking my left shoulders.
Should I just go light and stop lifting too heavy while doing dumbbell variants to see if it helps?
warm up, figure out what movement in these lifts is hurting your shoulders, and strengthen that area.
Yeah, I would switch to dumbbells, or machines with a lighter load+higher reps for now.
I would also do laterals and rear delt raises to see if either of those are super weak.
Give it a week or two and see how it does.
Deload, drop weight significantly and just go for higher reps. If it still hurts switch to calesthenics.
I don't have access to any equipment like a bar or something, what's a good body weight back exercise?
inverted rows
get a gym membership
The gym wasn't open yesterday due to memorial day and I feel like garbage. What am I supposed to do the next time it happens?
do you actually look smaller on a deload? what can I do to look less small on/after one? what can I use to self-diagnose whether its possible I just kick the deload another week down the road?(normally deload every 9th but I've been going hard for 12-14 weeks now)
No.
When do you grow muscle? Is it at night when you sleep? Or during the day while resting?
In line with this, when should I eat my protes?
Same goes for fat - what time? if anyone knows. Thanks Black folk.
>when do you grow muscle
at night after working out
>during the day
probably still repairing, and maybe some gains are made post workout. However most are made while sleeping.
>protein timing
debunked, just get enough during the day. At most have a snack mid workout if you are super low energy.
>fat
whenever.
Give me the rundown on the Stairmaster machine. Is it sneed? Does it actually train your ass? Or is it just cardio/glorified incline-walking?
Is going to make my check-knees light go off?
I get shin splints too often to reliably run for a cardio workout, so I've been incline walking using the 3-12-30 method, but I'd like something a little more hardcore, was thinking of trying the stairmaster machine.
Personally I enjoy the stairmaster. Your questions are just gonna depend on your body. It’s a great way to get a heavy heartbeat going that isnt annoying like bouncing for running and trains your muscles. Why make a post about this though and not just try it?
Any reason why I cant just eat protein like a rotisserie chicken for dinner after the gym? Im going to sleep so why would I need carbs? Or do I need carbs to digest the protein. I hate this shit
U don't need carbs bro there are plenty of jacked people on keto
Can I have permission to not start stronglifts with just the bar?
No
Yes
Who cares just eat what you want as long as it's not junk food
ok but I am incrementing squats and dl 5kg per session for couple of weeks
Is the volume in SS enough to grow chest?
is this routine doable? i want to prioritize hypertrophy over strength and i think im at my best when I just go to the gym every day. anything major i am missing?
>10 lifts in a single session
>no rest days
yeah its shit
perfectly fine
I trim them once every month or two. I use roll on deodorant and if there's too much hair it doesn't reach the skin and I stink.
you guys shave your armpits? serious question
This might be random but does anyone know where I can find free courses, plans, and stuff? Wheres 'a good place for resources that isn't the Bodybuilding.com forums?
If I workout hard the next day I get flu symptoms, headache, nausea and fatigue - my piss is clear so it's not dehydration what's happening?
I just got a job at a workout supplement factory. What supplements should I use if price isnt an issue? already stockpiled a years worth of protein powder and creatine.
Why does my OHP strength fall off so quickly when I increase the number of reps? My 1RM is about 65 kg, but I struggle to do 10 reps at 40 kg. For other lifts I follow normal rm calculators and percentages decently well.
Is barbell bench press worth it? I keep hearing that it's actually shit excercise and dumbbell (and possibly incline) bench press would be much better for aesthetics