Are you allergic to ALL nuts or can you eat stuff like sunflower seeds? Other than that I can't reccomend anything with similar nutritional value but as far as snacking goes you could eat some dried fruits or beef jerky
I'm a different anon, in the same boat as you. Straps that low is not good. If you're super fat or have 'a bit of flab' like you say, you should probably be doing recomp instead of a cut/bulk. Otherwise, it's too late in the summer to be getting those beach abs, so get your lifts up first for a bit longer and then start cutting. Bigger muscles burn more maintenance calories too.
10 months ago
Anonymous
not after abs honestly
i have been cutting now for 2.5 months and ill stop in about 1.5
i can do 3x8 67.5kg / 148lbs bench
10 months ago
Anonymous
Again same boat here. My bench is a shaky 160 lbs. You sound like you're at the point where you have to commit and you can't have it both ways. You either need to be happy with keeping your lift where it is (or even going down) if you want to lose fat, or you need to gain fat if you want to go up in your lift. And it sounds like you're not happy with keeping your lifts that low right now. More muscle does burn more fat, but you can't get that muscle without getting the fat in the first place.
Either way, you shouldn't use straps for bench. You're just hurting your gainz in the long run to keep your numbers up. All it's doing is making your wrists weaker since they don't have to work.
10 months ago
Anonymous
i'm not but its something i need to endure fora bit longer
ill try it without wraps then
I'm trying to calculate my protein intake and start a longish cut. I weigh 258lbs and i'm at 30% bf using calipers and an online calculator. I read online that you need to get 1g/1lbs of your body weight while others say it should be of lean body mass.
When should I be weighing myself to track weight loss progress? So far I've been weighing myself every few days in the morning before I eat and shower, because I figure that's the most consistent time to do so. Is this okay?
I've been running at 5 am everyday, idk why but I wanted to for the longest while. Problem is the sleep i get? I dont sleep at all, I stay there, without any sound, I even stopped using my phone, its just lying there until my alarm rings, I dont feel all that sleepy in the day either. My sleep sched is fricked before this, but this has been going on for a week with the sleep.
Caffeine, coffee twice a day
No pills or anything but my sleep sched was already fricked way before than this. Its the lack of sleep, and also that i am not feeling sleepy at all afterwards, so this week I technically had no sleep, only shut eye time while being awake.
Best recommendation: cut the caffeine down to zero. Do it slowly, reducing it by 10-25% per day until you hit zero. It sucks at first, but once you adjust your whole body is more relaxed. If you still can't sleep, try melatonin and/or another sedative (Tylenol PM isn't a bad option)
And yes, warm milk actually does help people fall asleep. Sounds like baby stuff, but sometimes you gotta baby yourself.
Best recommendation: cut the caffeine down to zero. Do it slowly, reducing it by 10-25% per day until you hit zero. It sucks at first, but once you adjust your whole body is more relaxed. If you still can't sleep, try melatonin and/or another sedative (Tylenol PM isn't a bad option)
And yes, warm milk actually does help people fall asleep. Sounds like baby stuff, but sometimes you gotta baby yourself.
Be careful with melatonin.
I took it because it does make you sleepy, but you feel groggy when you wake up, so it's like what was the point of falling asleep "on time" then? In some cases, it's like a very very very mild hangover.
Shut off all electronic devices half an hour before bed and read. You can use an e-reader but don't use the backlight. Cover all of the stupid little LEDs in your room with black tape. Make your bed each day. It can even be before you brush your teeth before going to bed. Doing that makes you feel like you're getting ready to be comfy, like a hotel visit or something.
Killing the caffeine also has a knock on affect of making most pop useless if that's a vice of yours. Less pop means pizza doesn't sound as good or whatever nasty food you paired with your favorite pop.
I've been taking it for a while and while I can be a little bit sluggish after a deep sleep but I bounce to being completely awake pretty fast when my dog starts whining to make me get up. I think you having trouble getting up might just be a lack of motivation on your part
10 months ago
Anonymous
Different anon here with the same problem. Melatonin legitimately feels like you're having a mini-hangover in the morning.
Yea melatonin is not meant to be taken regularly. If your traveling and need to adjust to another time zone then it’s understandable, but using it as a frequent supplement will actually frick up your natural production of melatonin itself.
Take over short periods and use VERY little. 2.5mg is pushing it on dosage. If you have trouble sleeping then no caffine after noon, no screens an hour before bed, and have a nice herbal tea or warm milk. Pick a good book to read in bed. Stretch before bed throughly and use a sleep mask. Nightcaps are optional when in gets colder but very cozy. Sweet dreams, anon.
10 months ago
Anonymous
God I can't wait until I can afford one of those cooling beds.
Since I've been lifting, it's been too hot for anything but a sheet.
10 months ago
Anonymous
>Drink coffee all day everyday >Take 20mg of melatonin every night
6 days a week 1 rest day
Hit different muscle groups each day so you don't overtrain and hurt yourself
(But 6 days is a bit much and even more if you're doing high volume, really depends of your routine and goals)
You only need to look like you lift heavy weights anon
Higher volume is the way to go
Not really necessary but I would say you do some 3x5 once in a while to compare your progress every now an then
High volume = more sets and reps
Let's say you can curl 11 kgs dumbbells on each hand, not so easy, not so hard
Last reps are challenging
You do your sets and after a week or two, those last reps you don't feel that struggle anymore so you now increase
a) weights
b) reps
Either way you are going to be able to do it because you developed your strenght while doing those 11kg curls
Its not going to be the same stenght as someone who does 5s with 20 kgs but it is strenght you developed
Basically, don't worry about it too much, just keep progressing
all of the hot barely legal teens at your gym laugh at you for using the wrist wraps
they were going to have sex with you until they saw you using the wraps
now it's joever for you
SEXOOOOOOOOOOOOOOOOOOOOO
Lifting while on deficit compared to my TDEE makes me feel like absolute shit, my performance absolutely plummets and I get brainfog like crazy, but I still want to get my BF% down. Is adding more cardio on and eating adequately more for the added load a viable way to work around this?
Are there some tricks for meal timing I can check out instead?
I'm having a ton of problems with barbell row form. First off, for strict barbell rows, does the barbell need to touch the ground? Or is that only for pendlay rows? Every video shows something different to the point where I think most 'trainers' think these are the same exercise. Or are they? Am I wrong?
lol no they dont have to touch the ground. Not really sure for pendalay rows but I assume no since you will be also doing small part of an RDL if you do this.
My T-Rex arms won't let me place the weight back on the floor between reps. I find bb row form is very different person to person. Between supinated grip or not, grip width, upper body angle, arm length, elbow flare, and I'm sure I'm missing others. Form is going to be pretty specific to you. My advice is to try everything to find what works for you. And keep in mind why you're rowing. Focus on hitting your lats.
>place bar on ground >bend over and grip bar just outside of shoulder width with a double overhand grip >straighten spine >remaining bent over at a 90 degree angle, pull bar up to your upper ribcage/sternum >drop bar to ground >repeat
I think you're right; I just like to buy raw meat and throw it in a pan, then eat it with some rice.
How long does it take for a marinade to take effect? Can I just toss chicken in a bag and shake it up and then put it in the pan?
don't have the screencap anymore but your comment brought back memories of the anon who would just marinate chicken in a bag and then eat it raw at his office job.
Otherwise yeah, you can just coat the chicken and put it in a pan. Leaving it overnight will improve it but is not necessary
jammed pinkie a few days ago and it hurts to make a fist still
how long until I can go to the gym or should I just go now and go pinkie out in everything
I wouldn't go to the gym, unless you're just going to do cardio shit. If the pain is intense when you make a fist, see a doctor. If it's dull, I'd give it 1-2 days and if it's still hurting/pain hasn't gone down, see a doctor.
yeah, two sets of curls per week is not going to give you size gains very quickly
either add more volume, or incorporate another variation into your workout. chin ups are pretty good, too.
also make sure you are challenging yourself with the weight you are using
Can I sue my gym if they don't allow me to wear compressions shorts? I identify as a female, and I feel like this is transphobic and wrong. These dudes are afraid of girl penis in the year of lord 2023.
42 here, having blood drawn to have my T checked. What can I expect? How much of difference does just HRT actually make for getting lean and/or gaining muscle?
What are some competitive marks (number of seconds at the top performance) for a man in : >100 meter sprint dash >100 meter butterfly stroke (swimming pool) >long distance jump( meters) >knee-to-chest height jump (meters)
whats the fastest and most nutrient-keeping way to heat up frozen veg without causing much dirty dishes? i put mine into my rice cooker with the rice and it turns into mush so not sure if its keeping all the nutrients, would microwaving it make more sense?
Lots of tutorials on how to make one with cheap stuff, theres shadowboxing too so no need for it (you can join a boxing gym too) (there are some normal gyms with boxing bags, you could look for that)
Can I do lat pulldowns instead of rows for stronglift 5x5?
I just don't think I'm getting the row form right, and haven't been for months.
I've never felt my lats burn and I'm not sure if I ever felt DOMS with them either, when I started lifting.
So i have been able to increase my chinup reps one by one with every workout. Is this a normal progression? It feels like something is wrong with me that i can only increase the rep count by 1.I do proper form with fully straight arms and clavicle to bar ; I started out with 4,3,2 and now i'm at 5,4,4 after 4 workout sessions. Is there another exercise that could help with chinups,hell i even do self-assissted chinups afterward.
>It feels like something is wrong with me that i can only increase the rep count by 1
if you want to get better a chin-ups or pull-ups, a good way to do so is by accumulating volume through sub-maximal sets. based on the rep ranges you just listed, I would start at sets of three -- using the stopwatch on your phone, do three reps at the top of every minute. I know that sets of three sounds kind of silly, but if you go for five minutes, that is more total reps than you've been getting, and I'm guessing you'll be able to go for longer than that, since you won't be pushing close to failure. once you can do sets of three every minute for ten minutes, I guarantee you'll be able to crank out more in a max set.
I would also recommend doing extra slow controlled negatives once per week, or even weighted negatives if you have a belt or vest. I think this will help you a lot more than doing assisted.
Okay,thanks for the suggestion. It's kinda similar to the jump rope routine from that bald guy with "Minus the gym" channel name where you do 45sec continuous jumps then rest for 15sec and do this for as long as you can or want.
Is this a common strategy for exercises?
Some sort of tendon or ligament is snapping on the outside of my right knee every time i extend and retract it. The same thing is happening on my left knee but to a much lesser extent. Any clues as to what it could be and how to fix it? Its very noticeable so i think it could progress to something worse if i dont dix it now
Is chicken really the only valid option for hitting my protein goals on a budget? >Deenz and other canned fish are a meme relative to the amount you're actually getting for the price >Whey powder has gotten 10+$ more expensive since covid >Protein bars for some reason have stayed the same price unlike powder but are still overly expensive >Beef and pork are sometimes a good price but have more fat/calories than I'm looking for >Doing low carb so beans aren't really an option + I don't really like them to begin with
Find an actual butcher. Not the superstore butcher.
I can get a pound of ribeye for $8. Ground beef is $2.99, bacon is $5.
I don't live in California though so good luck there.
I addressed beef and pork already. I'm on a pretty big cut and the fat in them is the real reason I don't eat them more. I enjoy using those calories/fat macros for a few coffees with cream throughout the day. I'm looking for cheap protein specifically
Can I do hammer curls every other day?
I just think they're neat and I like feeling my forearms get big and it's the only place I can see progress on my fat body.
sure, biceps triceps and forearms and most other upper body isolations can be trained multiple days in a row if you want, they just need a rest every 2-3 days.
>Protein powder is the cheapest price per gram >Most reasonable tub I can find is 540g of protein total for 25$ >5 lbs of chicken breast cost around 10$ which gives 460g of protein which means If I buy the same price worth of chicken as the powder I'm getting around double the amount of protein overall for the same price
Where are you getting cheap protein powder from that it'd work out to be cheaper?
Where are you located? You want to be buying protein in-bulk for savings. That's also really cheap chicken. On amazon you can get certain flavors of 5lb tubs of optimum nutrition for $75, that's 1752g of protein total, or roughly 4.1 cents per gram or just under a $1 per 24g. There's no denying that protein powder prices skyrocketed over covid though.
https://i.imgur.com/J86Zo1b.jpg
>26 years old >72 in height >170 lbs weight >31 in waist >38 in hips >38 in chest >48 in shoulders >14 in neck >14 in arms >23 in legs
>130 OHP >235 bench >295 squat >355 deadlift
>approx. 14-15% bodyfat >lift MWF with 30 min cardio >60 min cardio TTHS >100 pushups/day >50 chinups/day
What do I need to work on? I'm currently cutting to try to get visible abs and get rid of my lovehandles and bellyfat, maybe drop to 30 in waist or even 29. I don't want to dip below 165 to get there.
Am I gonna make it bros. I have a very narrow frame so I think I can really lean down my midsection.
those measurements mean nothing to us anon. >I'm currently cutting to try to get visible abs and get rid of my lovehandles and bellyfat,
just focus on cutting. You should be training abs directly as well. See pic related for calorie goal ideas, I'd recommend cutting at 1650-1700.
Not bad, it looks like you're swinging the weight a little bit on the way down and it seems like you're leaning forward as well. For deadlifts you really want a solid flat surface if you can manage it, those pads are actually pretty bad in those cases. Otherwise no real major notes.
I'm a newbie, how do I get IST? I already do a shit ton of cardio and my diet is OK I just don't know my way around a weight machine at all
>those measurements mean nothing to us anon.
Totally fair. I just wanted to know how I measured up to my fellow ISTizens.
I also noticed that my weight loss plateaued for about 10 days when I hit 170 lbs while eating 1600 calories. I recently dropped down to 1400 calories to try to lose more. Is that wise?
I really wouldn't go under 1500 at your height, that's like the bare minimum for me to get through a day without getting brain fog or feeling drowsy. If you need to up your deficit you need to increase your cardio, either biking or jogging or whatever. I've been doing 20 minutes after each lifting session and 2mile jogs twice a week.
I did notice some brain fog and frustration. Maybe I'll move back up to 1600. I'm just a bit annoyed because I'm doing a good deal of cardio. Like I said, about 30 mins after every lift and 60 mins on each rest day. It's incline walking on a treadmill though. The treadmill calculator thing says I'm burning about 350/700 calories respectively. Maybe I should try some other form? I can't run atm due to horrible shin splints.
>walking
garbage unless you're going fast enough. Incline is a meme for cardio, though it's probably great for calves. If you wanna burn calories you need to at-least jog, it's your increased heartrate that burns the calories; the faster it beats the more calories it uses. Walking barely increases it so it's not gonna be the best. >The treadmill calculator
completely inaccurate, I wouldn't trust it. Assume roughly 100cal/mile of cardio. > I can't run atm due to horrible shin splints.
You don't need RUN run, slow jogging is fine. Biking or rowing is also fine, just something to get your heartrate up.
10 months ago
Anonymous
>just something to get your heartrate up.
Well it's pretty fast walking lol .But I understand. What about stairs? Same deal? I just want some kind of steady cardio where I can't slow down. On bikes and rowing I tend to just get sluggish when tired. With treadmill and stairs I have to keep up.
10 months ago
Anonymous
again, if it gets your heartrate up it's good cardio. Anything will work as long as you're heartrate is elevated.
I guess world-class athletes should stop training for javelin throw then. That's a couple of thousand years old.
... well like 2/3rds of the links are all dead? what do newbies to this board even do?
Starting Strength 5x5
or
Stronglift 5x5
or
Greyskull LP
Just pick one and start doing it. >"Oh boo hoo, I don't think I chose the correct weight for all of the exercises on my first day! Wait, what's this? I have DOMS the next day? I guess I must have actually worked something!"
>26 years old >72 in height >170 lbs weight >31 in waist >38 in hips >38 in chest >48 in shoulders >14 in neck >14 in arms >23 in legs
>130 OHP >235 bench >295 squat >355 deadlift
>approx. 14-15% bodyfat >lift MWF with 30 min cardio >60 min cardio TTHS >100 pushups/day >50 chinups/day
What do I need to work on? I'm currently cutting to try to get visible abs and get rid of my lovehandles and bellyfat, maybe drop to 30 in waist or even 29. I don't want to dip below 165 to get there.
Am I gonna make it bros. I have a very narrow frame so I think I can really lean down my midsection.
You look a little too bent over. I can't tell but it looks like you're using small plates. Your back shouldn't be fully horizontal like that at the start of the lift. Otherwise you look stable and packed, good lift.
>increasing reps by 1 every workout is actually very good progress for chins and pull ups. Usually you're stuck around the same reps for weeks
is that so? good to know
Would I be worse off over time if I start using knee sleeves for squat? Ive been struggling in adding weight (adding weight in all other lifts) since i have a bum knee
so if I were to indulge in a naughty little drinky during my break day, is a beer actually preferable to soda? google is telling me there are less calories and sugar in beer, but then why do people that drink beer get beer guts?
1. Beer doesn't cause beer guts. It's a combo of being fat and where your body is most likely to pack on fat.
2. Alcohol is literally only a net negative. Whereas soda is higher in sugar, alcohol literally slows down protein synthesis and overall digestion due to the liver needing to filter alcohol out. It's the worst thing to have in your diet, even worse than sugar. There is literally no benefits to consuming it.
pisswater light beers like coors light or michelob are pretty low calorie these days, but if you're drinking a higher alcohol % stout or IPA, those can be like 250 calories each.
it all depends on what you drink, how many, and how often. unless you have a specific reason for not drinking (e.g. you need to make weight for something this weekend, or you let your whole team down), then a couple of beers on your break day shouldn't kill you. the important thing is to not get drunk and use it as an excuse to gorge yourself on takeout later tonight, or feel shame and self-loathing and get off of your lifting schedule going forward this week
better ROM is the main benefit.
Maybe fighters care about the knuckle calluses and wrist gains but for those of us without autism the pain is a downside
How much should I be taking it easy when sick? Do you skip workouts completely? Half as many reps? Just go to max and understand that it’ll be lower for a while?
For me personally I take the time I need to recover and spend my time mostly sleep. Missing a workout or even a week’s worth doesn’t matter, if you have the habit and get right back on the horse. But I think I’m probably a little more broken than most here, and as I’m getting older, recovery is getting more and more important.
I should note that I’m in my 20s and i know that taking a complete break will knock me off the wagon. I’m trying not to overdo it but if I stop I know it’ll take me too long to start again
That’s good awareness. Then I’d say get out there but keep it as light as you can. Probably even a little lighter than you think you need. If I were in your shoes, it wouldn’t be about gains right now. For sure you could push yourself, but to what end?
Hey anons i was thinking of getting some chalk to fix the issue of sweaty hands, apparently most chalk made for lifting is "Magnesium carbonate" and regular chalk would be either "calcium carbonate" or "calcium sulfate", do i HAVE TO get the magnesium kind or is regular chalk fine? google says regular chalk wouldn't be very good, but honestly it would be way easier to get my hands on
I bought chalk for rock climbing originally and in that context I wouldn't use anything other than pure magnesium carbonate, everything else feels cornflour by comparison.
I don't think quality matters as much if it's just for lifting though
I do a Push/pull routine where every muscle group gets worked twice a week. It looks like:
ABxAxBx. AB is the weekend where I have time to do huge 2.5 hr workouts complete with cardio.
On the rest says I keep doing cardio on a stationary bike for about 400-500 calories worth of riding.
When I calc my TDEE should I do active or very active (ie. Athlete level?)
have to type this again because fricking captcha.
I get very sleepy at 12-2pm ish every day.
healthy diet, frequently workout including cardio.
I get 7 to 8 hours of sleep a night
I take ashwaganda, lions mane, and a multivitamin.
I think I have a deficiency, but I don't know what vitamin might be causing this.
The shift-work invented by the industrial revolution is unnatural. Why wouldn't an animal (humans) sleep during the hottest part of the day? Even if you have A/C, which you don't in most non-clerical jobs, that doesn't turn off everything your body was built to do and when.
It only sucks because you're working, or you're off work and you don't want to "waste your day" because those bastards are stealing the majority of your waking day even though production has increased such that we should be working 4 hour days, 3 days a week for full pay and full benefits.
Is it possible for some food to just not work with your guts? I've been trying to eat tuna again but every time I do, I get the shits and incontinence issues.
I do a PHAT program and ive started going harder on my higher volume and accessory lifts and now ive gotten weaker the past 2 weeks on my main heavy lifts, could this be related or am i just having bad weeks? i did a 60% deload week 3 weeks ago. no way im going into over training territory
I got a flu. Headaches, mild fever sometimes, and overall tiredness. I can't lift weights because my muscles hurts, but I really don't want to skip on the gym, since I've been on such a good streak.
What physical activities can I do in the meantime?
>train arms really hard >feeling some kind of minor pain on abdomen, maybe liver or kidney? >go to sleep >pain from previous day disappears >right leg is now hurting so damn much
what the frick is going on
>stay at friends house for a few weeks >his cat has fleas >get bit on legs >scratch them like a moron >they heal but leave dark spots
any way to get rid of this shit?
Bros hear me out, about two hours ago I had to shit kinda bad but I fell asleep for an hour. I woke up an hour ago and it still feels like there's shit there but I can't go. Am I safe to lift? It's almost 11pm already
2 questions >Has anyone tried the all pro beginner program? Memery or legit beginner hypertrophy program? >Are poundstone curls as moronic as they seem? If I did them with overhand grip, will it blow up my forearms the good way, or the bad way?
There's no such thing as a "pro beginner" program. It's an oxymoron. Hypertrophy isn't for beginners because hypertophy is only a concern when you're strong enough to support it in the first place. Beginner programs are for building basic foundational strength, it's why they're generally simple. >poundstone curls
literally never heard of them before this post. Just seems like something roiders would do to try and impress people.
>like I said above, 1g/lb is oudated. You only need 0.82g/lb of lean body mass (weigh minus bodyfat). Assuming you're at-least 30% bf we can assume that 77 lbs of your weight is bodyfat, so your lean mass is currently around 181 lbs. In that case you'd only need 148g max.
I understand the logic behind the lean body mass protein intake but I'm not really sold on the 1g/lb being outdated. I'll stick to it until i read something convincing enough but thanks fo the input >But those numbers don't sound right anon, unless you're taller. I was 30% at 220 lbs 5'11".
I am a bit taller and my fat is starting to be easier to notice now
what does creatine scientifically do for the body? what exactly is it? my younger brother wants to start taking it but parents don't like the idea, I take it myself.
simply put, creatine helps maintaining ATP levels high in the muscles. People starting creatine "bulk" a lot but this is due to water retention, giving people the impression that they put on a lot of muscle while this is not true. It's a good idea to see a dictor before starting IF kidney problems exist in your family. Other than that, it's a pretty safe amino acid (not a steroid)
are cashews alright
Theyre the most calorie dense nuts but I do enjoy them when bulking. There may be better options nutritionally, but as long as you eat a safe amount keep on eating dense nuts
Affordable flat bench?
google.com
My left knee feels weird when I squat and makes a noise, like something is moving where it shouldn't. Does it go away after a while or should I stop and ask a doc?
Better ask a doctor but if it's a discomfort keep working out without increasing load or volume and if it gets worse see a doctor asap imo
How the frick did I jump up eight pounds overnight? I legitimately haven't done anything different with my diet and I've been steadily losing weight, so why did I go from 192 yesterday morning to 200 this morning?
even if you'rev not a manlet 4 punds is too much for a daily change. You clearly did something you are not telling the class
>Google
ah, What I should have said was "Bench recommendations" I've been googling and amazoning benches but I just don't have the proper knowledge to make an informed decision.
Do these work at all? I'm a babyface and just a little bit of something would help. You can't change the bones, I know (except with a hammer or surgery) but could the muscles help?
Got a pull-up bar in my door, what do I do if I legit can only do like 1-2 pull-ups for 2 sets before conking out?
I don't feel like buying a band or some shit
Hello friends. I have to take a week off exercise so that I can see if my bloods clear up. I had 400UL CK when normal max is 200UL. Someone advised me last thread that it’s really normal for body builders to have high CK and that my value is actually normal.
I’m trying to clear up this random chest pain that I get which is likely caused by anxiety. Doc has cleared me and EKG is normal. I haven’t felt true anxiety for years at this point.
My point being that my chest pain seemingly has more than halved in frequency since stopping exercise. Am I overdoing it with 6x a week PPL? Am I going to frick up my gains by taking a week off?
My left knee feels weird when I squat and makes a noise, like something is moving where it shouldn't. Does it go away after a while or should I stop and ask a doc?
How the frick did I jump up eight pounds overnight? I legitimately haven't done anything different with my diet and I've been steadily losing weight, so why did I go from 192 yesterday morning to 200 this morning?
My heart races like crazy whenever I do a set of squats. It's been fricked up ever since I got my covid vaccine but no other exercise makes it go crazy like this. What do?
I'm going back to gym either today or thursday after a month of break due to slight muscle injury lads
I think I'll do a week of full body then go on with my PPL, what do you think? should I do more warm up routines or is one week enough?
are you overweight? I thought the same too but then I lost 5 kgs and my heart issues kinda stopped
My left knee feels weird when I squat and makes a noise, like something is moving where it shouldn't. Does it go away after a while or should I stop and ask a doc?
stop doing squads and ask your doctor asap
knee injuries are one of the worst
are cashews alright
all nuts have ups and downs, cashew is a bit fatty but its good fat, you didnt ask but I'll say anyways: if you want nuts for snacks, go for almonds.
first of all, kino
second of all, youtube should be enough no? or try MEETUP app if you are living in a metro area and look up boxing events, they cater to morons and folk who dont know much about the subject generally so you can ask stuff
i started lifting because of IST last year and after 2 months i had radiating pain in my right hamstring after taking an mri found out i herniated my l5-s1 disc pretty badly, have tried exercise and PT but nothing works. its not that bad, but i cant walk for more than 2000 steps at a time or stand for long. no pain in lower back areas. thinking of getting a surgery. does it even get better?
I want to lose weight. I am eating below my TDEE and cut off all sugary drinks but I also want to do some form of exercise to speed the process up a little and for my health.
I unfortunately only got 1 - 1.5 hours to spare 4-5 days a week for exercise due to my irregular working hours.
should I be doing wide grip bench press or should my grip be more narrow, like shoulder width apart? I mix it up every few weeks but usually I do wide grip, but I don't seem to be seeing a lot of results with either variant. I'm following a lot of general form advice, pinched shoulder blades, feet planted firm and spread a bit, going all the way to my sternum with the bar, etc but I just don't have much to show for it. Never feels like my chest is activating that much.
Your chest is getting activated, its a larger muscle so you wont really feel it (I THINK). That was my deal atleast when I started working out and didnt have a bench or gym to use. Pushups made my chest puff up real fast without ever really feeling it get fatigued. once again, I THINK.
What exercises with a barbell or bodyweight can I do instead of Face Pulls and Leg Curl?
I'm homegymming and don't have more equipment, and dont want to pay a gym just to do 2 exercises
I dropped my chest/upper body routine in exchange for doing 300 pullups/ 720 pushups a week. I max at 8 pullups a set before I cant get up any more and 26 pushups before I cant push. Am I gonna hurt myself if I keep doing this for upper body day or am I going to see some improvements in my performance by the end of this month?
very last reply here. the 1:1 of protein to body weight is outdated. I asked a few months ago and another anon told me that you only need as much protein as your goal body weight since you're not accounting for the fat later on and overall weight loss would mean you'd be inclined to lower your protein intake which just doesn't make sense. I can't say for sure if that's bullshit or not, but it made the process a little easier to digest when I was starting out. I hit about 150g every day and my progress seems alright considering how slack I am with calorie counting. If I got that under control the weight would probably start falling off. Anyway hope this answers your question a little.
opinions vary on optimal protein intake, but I agree that 250 grams per day does seem like quite a lot. I will say that I am roughly the same weight as you, and I am happy if I get around 150 grams per day
body recomp is not a fast process, so you'll be able to see how you respond and adjust accordingly
I've recovered from a small knee injury recently and would like to go back to working out my legs. I've skipped about 2 months of traning.
Is there any rule of thumb for what weight I shloud "start" again with? Or just lower it a lot and feel it out along the way
Been doing omad every day and 72s/48s at least once a month for three months now, gained face definition, muscle started to get noticeable, kept lifting and rooning. Yet, I can't get rid of my gut. I look like I have low bf but with the gut of a pregnant woman. Why is this happening and how would you fix it? This is not about spot ruduction bur more about I'm starting to look freakish like being skinny-fit in all areas of my body but still keeping a massive beer gut.
For males abdominal fat is the last place to go and for women hip fat is the last to go. It's just how it is from nature's side.
I've recovered from a small knee injury recently and would like to go back to working out my legs. I've skipped about 2 months of traning.
Is there any rule of thumb for what weight I shloud "start" again with? Or just lower it a lot and feel it out along the way
I would think that after 2 months you're good to go, but you could talk to a physiotherapist first, and I don't think it hurts starting lower and rather go for more sets and reps hoesntly.
Anyone here go from being an extreme asocial moron to joining the military or becoming a cop? Becoming a detective seems like an extremely satisfying career. But I'm not sure if I'm too far gone to pick a career that involves that level of human interaction
When you're in a job you're in a setting so a lot of the stuff you talk about comes natural. Also the more you are around people and interact with others, the less social akwardness you have. A lot of teens lose their social anxiety just by getting older really.
What exercises with a barbell or bodyweight can I do instead of Face Pulls and Leg Curl?
I'm homegymming and don't have more equipment, and dont want to pay a gym just to do 2 exercises
Band pullaparts or reverse flies. Nordic curls, you can probably fit your feet under your bed or something.
should i cut + hypertrophy prgroam?
is a hypertrophy program more favorible on a bulk?=
Doing a lot of volume work is harder on a cut imho.
i started lifting because of IST last year and after 2 months i had radiating pain in my right hamstring after taking an mri found out i herniated my l5-s1 disc pretty badly, have tried exercise and PT but nothing works. its not that bad, but i cant walk for more than 2000 steps at a time or stand for long. no pain in lower back areas. thinking of getting a surgery. does it even get better?
Conservative treatment is generally recommended over surgery as long as you don't have compressed spinal nerves injury with weakened muscles, lack of sensation, or lack of bladder and sphincter control.
Doing core, lower back and abs work in addition to general exercise will probably do more for your long term pain than surgery honestly. Herniation gets reabsorbed by the body by itself.
Anyone here go from being an extreme asocial moron to joining the military or becoming a cop? Becoming a detective seems like an extremely satisfying career. But I'm not sure if I'm too far gone to pick a career that involves that level of human interaction
I need to reach around 3100 calories to grow and I have such a fricking hard time eating that anymore. Used to have an insane appetite and as I've gotten older(30)it's gone away. What are your tips for bulking easily? Any fatass bulking smoothie recipes? Geting 200g of protein is insanely hard, too.
Add meals. Putting in an extra meal of spaghetti and ketchup or rice with chicken were my go to during my bulking as a spooky skeltal. Cheap and easy to make. Spaghetti has 12 g per 100 g protein, double as rice, but it's a bit out of favour now because of high carbs but that shouldn't matter while bulking.
You only really need 0.8 g protein max per kg lean bodyweight i.e. muscles and bone and not fat, so 200g protein is probably a tad much unless you're really tall I guess. The easiest way to get in cheap protein without killing yourself is usually protein shakes, but for bulking you should really manage with just regular food. I don't really use protein powder unless I'm cutting.
Thanks man, I haven't bothered to figure out my macros in years and that protein number sounded insane. I'll work on incorporating some pasta and rice recipes in.
A. You don't need 200g of protein, only 0.82g per lb of lean body mass. Anymore is either burned for energy or converted to fat.
B. Focus on 3 semi-large meals evenly spaced throughout the day. Also try non-filling foods to get those last few calories in.
>according to some calculator i need like 250g protein a day to do body recomposition >80kg, gym 5 days a week, run twice a week
how accurate is this? isn't that a frickton of protein
see point A above
Can I do Skull Crushers with a straight barbell? Everything I see involves doing it with an EZ bar.
if your elbows are built for it I don't see an issue. Skullcrushers frick my elbows up.
I do push-ups and sit-ups everyday before I take a shower, will getting a pull-up bar benefit make any difference in-general?
push ups and sit ups are very light in terms of actual weight being lifted or moved around. A pull up bar is a significantly higher amount of weight to pull and is a core lift for most lifters. Overall just pull ups push ups and sit ups is a pretty barebones program if you could even call it that.
https://i.imgur.com/XKmfCkU.jpg
Hello friends. I have to take a week off exercise so that I can see if my bloods clear up. I had 400UL CK when normal max is 200UL. Someone advised me last thread that it’s really normal for body builders to have high CK and that my value is actually normal.
I’m trying to clear up this random chest pain that I get which is likely caused by anxiety. Doc has cleared me and EKG is normal. I haven’t felt true anxiety for years at this point.
My point being that my chest pain seemingly has more than halved in frequency since stopping exercise. Am I overdoing it with 6x a week PPL? Am I going to frick up my gains by taking a week off?
Picrel is physique a few months ago
I might talk to a sports doc anon, i doubt anyone here has a worthwhile answer.
try it then. Enjoy getting the limited number of vitamins and nutrients from solely meat or missing out on protein and other fatty nutrients on solely vegetables. It's not like you're getting grifted by some youtuber who is trying to convince you that "the whole industry is wrong and I am right!"
I was trying to get you to go into a little more detail than, "You're going to be missing [various, unnamed, nonspecific] vitamins."
I don't do carnivore but I wanted to know.
went from 65 to 73 kg currently bros with a skinny fat gamer body start, I feel and am much stronger but now I feel a bit pudgy, my friends have said so too
What do now? Keep going up in weight, maintain or cut? I workout usually 3 times a week, sometimes 4. One of my gymbro friends also said for a real body transformation I need to also pickup a preferably cardio intensive sport.
If you're unhappy with how you look in the mirror, try cutting. You don't NEED a cardio heavy sport but the way to cut weight is via a calorie deficit, and the most effective way for some people is sports. If you're not into that, just try to jog or run a couple times a week.
do foods that are high in fibre cause more weight gain in terms of water retention in your gi tract? ive been eating oats and whole wheat bread way more recently and my weight has been shooting up the past 2 weeks despite me eating the exact same amount of calories while being even more physically active (3k kcal as a 90kg 181cm guy, working out 4-5 times a week, commuting 30m to work on bike every day, 8-10k steps a day), i feel like i shouldnt be gaining this much but the oat and whole wheat thing is the onyl thing that changed during that tiem so...?
>commuting 30m to work on bike every day
you bike 30 miles to work every day? Goddamn dude. Well, you can always try reducing your calorie intake and see if that evens it out, even if only 200 calories less.
personally I don’t care too much, I was thinking of still bulking and then starting a cut next early spring or late winter, try to get closer to 78 80 kilos then cut, would that make sense?
>you bike 30 miles to work every day?
no, 30 minutes
i already feel low energy every day, reducing caloric intake even is something i dont think i would feel comfortable with
is it to and from or just 30min total? >i already feel low energy every day
you should have more than enough calories to recover as you're eating 800 above your sedentary values. Are you absolutely sure you're actually eating as much as you think you are (counting calories/weight portions/etc)? Otherwise it could be something else, like a vitamin deficiency or lack of sleep.
>is it to and from or just 30min total?
30 min in total, longer on the weekends though (no commute on the weekends just going from a to b so it averages to 30 min total a day) >Are you absolutely sure you're actually eating as much as you think you are (counting calories/weight portions/etc)?
yes as a former fatass i giga autistically weigh my portions >Otherwise it could be something else, like a vitamin deficiency or lack of sleep.
yea i thought so too but blood work is fine except for my blood sugar being kinda low despite the blood being drawn around 1:30h after i eat my breakfasts (oats and eggs with cottage cheese or quark essentially) but the doc didnt say anything about it so i guess thats not much to worry about
do foods that are high in fibre cause more weight gain in terms of water retention in your gi tract? ive been eating oats and whole wheat bread way more recently and my weight has been shooting up the past 2 weeks despite me eating the exact same amount of calories while being even more physically active (3k kcal as a 90kg 181cm guy, working out 4-5 times a week, commuting 30m to work on bike every day, 8-10k steps a day), i feel like i shouldnt be gaining this much but the oat and whole wheat thing is the onyl thing that changed during that tiem so...?
It stops hurting after you've done it a couple of times honestly. I wouldn't think you'd need hook grip for high volume low weight sets, but it won't really hurt I guess.
My right shoulder keeps giving out when doing chest workouts. This started on saturday, two days after I worked out my shoulders after quite a while. What do?
capped shoulders are one of the signs of steroid usage, yes. Not always the case, but it's usually one of the giveaways.
https://youtu.be/xezEtfIb1Tc?t=341
Do actual real world girls really struggle to do 1 or 4 pushups? I assume Henya IRL has a normal weight (she's a Nip).
most normies, not just girls, are weak as frick. Most people do not exercise in any way at all outside of school.
https://i.imgur.com/7xKcLPL.jpg
What do I do to not feel completely drained after workout?
it completely fricks up the rest of my day. 1-2 hours after working out it's alright but then fatigue starts to set and I can't do anything productive, not even relax. Today I couldn't do even 1 pushup at home
Do I need to cut back on amount of excercises/cardio? >4day uppler/lower >upper (10 excercises including abs) >lower (5 excercises) >10 min of cardio before and 10 after on upper, and only 10 min wamup on lower >I also lift till failure probably too often
How the frick are some people able to workout in the morning and still be productive throughout the day?
Hows your diet? That's usually why people have trouble recovering. Also stop lifting to failure so much, you should only do it for isolations and sparingly.
https://i.imgur.com/MRu3pif.jpg
pic related is my ideal body that I'd want to achieve and maintain for the rest of my life. Him or John Frusciante in the Californication video/early 00s
I'm currently 6'2" and about 184lbs. I look a little skinny fat so whats the idiots guide to losing body fat to look like Flea or Frusciante? I've been able to lose weight where I am now but not body fat percentage
My diet is usually 2 pieces of whole wheat bread on flat toast with 2 eggs and a protein bar, lunch is usually 150g of chicken and vegetables, dinner is where I fall apart and kinda do whatever I feel. I won't say I've had eating disorders but I have a very difficult relationship with food
dude that guy isn't in shape at all, why is that your goal? Just don't work out if you want that shape and don't be a fatass.
>dude that guy isn't in shape at all, why is that your goal? Just don't work out if you want that shape and don't be a fatass.
i just want to look like a normal dude that can take his shirt off and not be disgusting, not the skinny fat thing i'm like now
That seems hard for me to believe. Unless i have body dysmorphia or something, he seems thinner than me. He doesn't have love handles or anything which is what I'm trying to lose
Today I banged out a squat set of 275x8 with good form, last rep was tough but nowhere near failure.
At the same time, I can just barely do 1 really good rep at 315.
Is it just mental?
What do I do to not feel completely drained after workout?
it completely fricks up the rest of my day. 1-2 hours after working out it's alright but then fatigue starts to set and I can't do anything productive, not even relax. Today I couldn't do even 1 pushup at home
Do I need to cut back on amount of excercises/cardio? >4day uppler/lower >upper (10 excercises including abs) >lower (5 excercises) >10 min of cardio before and 10 after on upper, and only 10 min wamup on lower >I also lift till failure probably too often
How the frick are some people able to workout in the morning and still be productive throughout the day?
I've been doing landmine rdls with a tbar for awhile and got up to 210 for 10, I switched to regular rdls just to see how that would go. I could only do 5 reps on 160 before I felt like my goddamn grip was going to give out and barely felt anything in my back. How do I improve my grip without stalling my progress?
pic related is my ideal body that I'd want to achieve and maintain for the rest of my life. Him or John Frusciante in the Californication video/early 00s
I'm currently 6'2" and about 184lbs. I look a little skinny fat so whats the idiots guide to losing body fat to look like Flea or Frusciante? I've been able to lose weight where I am now but not body fat percentage
My diet is usually 2 pieces of whole wheat bread on flat toast with 2 eggs and a protein bar, lunch is usually 150g of chicken and vegetables, dinner is where I fall apart and kinda do whatever I feel. I won't say I've had eating disorders but I have a very difficult relationship with food
My delts and arms are severely lacking in size, I've updated my program a bit >now doing upright rows 2x week at 5x10-15 >added 3x15 tri pushdown after my bench and incline bench >arm day has 4 sets dips, 4 sets barbell curls, 4 sets skullcrushers >added another 5 sets of preacher curls to my second upper body day
My left shoulder has been fricky for years. Definitely in a better place now but I fail pretty early on tricep exercises on my left side especially. Any recs for tricep exercises that will go a little easier on my shoulder would be big, I need more variety.
I have a couple of forearm squeezers (or whatever they're called). Is it possible to over train my forearms if I keep using them during the day every day?
It'll take more than other muscles, that's for sure, forearms are more of a volume rather than intensity muscle. So you could train them everyday, or at worst you'd start noticing overuse after a few months
There was a thread a little while ago with a study linking marijuana use to lower T in men. Something about thc binding to androgen receptors or something. My question is: If I'm on 400mg test/400 primo + dbol, will they be less effective if I partake in the devils lettuce?
arnie smoked weed and it clearly didn't effect him.
Should I be worried if I dont get a pump anymore?
I used some heavy resistance for my push workout, for 10-8 reps and I didnt get a pump or anything. I'm worried I'm not going to grow
thing is I like to smoke daily. I stopped a few days ago. I went from smoking 1-2g to none, and i'm not gonna lie, I'm bored as frick. The dreams I'm having are crazy wild, but I miss getting off of work or coming back from the gym and toking. I'm hoping while im saucing the effects of the marijuana will be negligible against 350-400mg test a week.
Also: why the frick are captchas so difficult. am i moron?
I mean I wouldn't recommend doing any kind of drug daily, alcohol weed or otherwise. But as a treat a few times a week or sparse I don't see it as an issue. Smoking is obviously worse than other methods.
>high reps for a pump, not big weight.
So 8-12 are not enough?
if you want a pump you want high reps with lower weight, like 15+ or burnout sets. These are not indicative of growth though, it just looks nice.
https://i.imgur.com/uf8RHSi.jpg
what about Frusciante? surely you can't call this physique pudgy
no shit, he has abs. The other guy has a belly.
https://i.imgur.com/Z4qrZEx.jpg
What meds/supplements (natural or otherwise) can I use to improve my mood? I want to feel great for once. Antidepressants don't work.
if you're not deficient in any vitamin and your t-levels are normal, no supps will improve your mood. I've heard something things about ashgwanda or the frick its called, but the studies are inconsistent.
Should I be worried if I dont get a pump anymore?
I used some heavy resistance for my push workout, for 10-8 reps and I didnt get a pump or anything. I'm worried I'm not going to grow
> does lifting increase your Testosteron level? because since the past 8 months, lately I have morning wood after I lifted hard in previous day
Yeah, squats especially from what I know.
start cooking from scratch with good ingredients
there's nothing that increases your life quality more than eating good, quality food
also it gives you something to do else than lurking on IST, it requires a bit of concentration and removes your bad habits, and it gives you a rewarding feeling to refresh your blasted dopamine receptors
A small part of my right arm turned slightly yellowish, is this shit serious in any way?
I don't think I have any other symptoms, last time I had a full medical checkup was like 9 months ago
25 yo if it matters
I don't really remember hitting or harming that part of my body but to be fair I am really clumsy and not notice some smaller injuries at times. Just know that it wasn't anything big enough to be a full on red or purple bruise if it was something like that.
I don't really know anything about jaundice tbh. I have no history of alcoholism (haven't even drank any alcohol the last 3 months) and the said checkup showed my liver was working properly too, although 9 months isn't that short of a period. Could it be anything else?
I don't see any other yellow coloration on my skin atm
microwave meals are expensive, small, and usually way shittier than even dry pasta with jarred sauce. Meat-heavy pizza is high in saturated fats and carbs. Both are bad dietary choices if eaten regularly.
any tips on eating well? I'm trying to get into lifting for the 3rd time in my life and really want to try and focus
is it viable to just force feed myself rice and chicken? I'm celiac so my food options can be limited
>is it viable to just force feed myself rice and chicken?
this is what I did when I started working out as a spooky skeltal. I just added a meal of just rice and chicken between lunch and dinner for five meals a day. Otherwise protein shakes, but eggs are a good alternative
i have had what i suspect is jock itch (flaky itchy skin on my balls) for a couple years now, ive tried meds like tinactin and emptied the whole tube with no lasting change. any suggestions?
I won’t have access to the gym for a few months. In the interim, can I still get stronger by only progressing via dumbbells (eg DB bench, DB shoulder press, DB rows, DB tricep extension, Bulgarian split squats)?
From my favorite lifts (bench, ohp, squats) I usually do 3*5 with heavy weights, then 3*12 with lighter weight. I'm not sure whether it counts as drop sets, but it feels good. However I was still wondering if it has any benefits whatsoever...?
New lifter here, only been doing it a week or so and I've been experiencing lower back pain after my workouts which I assume is coming mostly from squats and DLs.
I know my form was fricked to begin with but I've tried to correct it and it feels a bit better now.
My question is though, what pain is bad pain? My muscles are obviously sore, but the pain isn't present while actually lifting, it comes afterward and it increases if I lean over.
I'd like to fix this now to ensure I don't have problems going forward but is this pain/soreness normal or am I still doing something wrong?
What would happen if I ate an ungodly amount of black beans every day? According to cronometer, it would satisfy almost all nutritional needs.
Is it possible to overdose on any micronutrients with whole food like this? Every time I've looked, the answer has been "don't worry about it if it's not from a supplement", and people always say that vegetable sources are less bioavailable anyways.
I did something to my right biceps a month ago and while it doesnt hurt constantly anymore, a sensation comes and goes throughout the day still
why not lose some weight and wait it out, and then hit the gym again right? it should be easier to get back on track after a week or two of full body regimens and this time I can really focus on getting some packs going
My knees feel like they're starting to hurt during push ups. Is there something wrong with my form or is this usual and I shouldn't be too concerned with it?
>fracture my T12 by doing squats >am still dealing with debilitating chronic pain years later where all the muscles in my middle back constantly ache and I never get any relief >work in a fricking office which saps my energy further
How do I improve my situation before it drives me to check out?
In the same way that 3x12 is kind of the "default" BB lift volume, what would it look like for str training? I want to program part of my week for powerlifting but keep the other half high volume.
the noob gains are maxing out after a year
I want to add 15kg to my OHP, 20 kg to my Bench + Squat,30kg to my Deadlift - what's the best way?
I've been doing 5x5 (OHP and squat), 5x8 (for bench), and 5x1 at near 1RM for deadlift. Should I change these sets/reps to try add strength for 1RM, keep the same, or focus on increasing accessories in the weeks between attempts to see what I can max?
I don't care about hypertrophy or aesthetics atm. I just want to know if I should keep doing what I'm doing and eventually I can push slowly out of the plateau, or if I need to make some changes to increase what I can max.
So I was dipping with weight heavy enough for me. The whole excercise had 60s of time under tension.
Taking slow with that much weight was too much for me.
Am I training strength or will I get some growth?
I'm allergic to nuts so what snack could I get that is as nutritious?
Cyanide, relative to you that is
Are you allergic to ALL nuts or can you eat stuff like sunflower seeds? Other than that I can't reccomend anything with similar nutritional value but as far as snacking goes you could eat some dried fruits or beef jerky
Dicks
You don't even a single nut in your diet.
Yes, just reduce your load. If it is really bad go to doctor
24h rest per muscle group
Yes easily.
Ok for a warmup ig
>warmup
im cutting and have small wrists man :I(
Are you a 14 year old child? If not I see no excuses. You shouldn't even be cutting if you can't bench 1pl8
i can bench 1pl8 anon
im skinnyfat
i need to loose flab
I'm a different anon, in the same boat as you. Straps that low is not good. If you're super fat or have 'a bit of flab' like you say, you should probably be doing recomp instead of a cut/bulk. Otherwise, it's too late in the summer to be getting those beach abs, so get your lifts up first for a bit longer and then start cutting. Bigger muscles burn more maintenance calories too.
not after abs honestly
i have been cutting now for 2.5 months and ill stop in about 1.5
i can do 3x8 67.5kg / 148lbs bench
Again same boat here. My bench is a shaky 160 lbs. You sound like you're at the point where you have to commit and you can't have it both ways. You either need to be happy with keeping your lift where it is (or even going down) if you want to lose fat, or you need to gain fat if you want to go up in your lift. And it sounds like you're not happy with keeping your lifts that low right now. More muscle does burn more fat, but you can't get that muscle without getting the fat in the first place.
Either way, you shouldn't use straps for bench. You're just hurting your gainz in the long run to keep your numbers up. All it's doing is making your wrists weaker since they don't have to work.
i'm not but its something i need to endure fora bit longer
ill try it without wraps then
What happened to whitepill threads? Did people just get bored of the scriptgay?
make one if you want one
I'm trying to calculate my protein intake and start a longish cut. I weigh 258lbs and i'm at 30% bf using calipers and an online calculator. I read online that you need to get 1g/1lbs of your body weight while others say it should be of lean body mass.
When should I be weighing myself to track weight loss progress? So far I've been weighing myself every few days in the morning before I eat and shower, because I figure that's the most consistent time to do so. Is this okay?
Do it every day until it befomes like a reflex and do it first thing after you wake up and pee or shit
Has anyone successfully rehabbed a rotator cuff injury?
At first I was worried about not being ably to lift heavy anymore. But now I just want to do daily activities without pain. It's frustrating as hell.
I've been running at 5 am everyday, idk why but I wanted to for the longest while. Problem is the sleep i get? I dont sleep at all, I stay there, without any sound, I even stopped using my phone, its just lying there until my alarm rings, I dont feel all that sleepy in the day either. My sleep sched is fricked before this, but this has been going on for a week with the sleep.
What's your caffeine intake level? Do you use melatonin or other sleep aids? Those can all frick with your natural sleep cycles.
Caffeine, coffee twice a day
No pills or anything but my sleep sched was already fricked way before than this. Its the lack of sleep, and also that i am not feeling sleepy at all afterwards, so this week I technically had no sleep, only shut eye time while being awake.
Best recommendation: cut the caffeine down to zero. Do it slowly, reducing it by 10-25% per day until you hit zero. It sucks at first, but once you adjust your whole body is more relaxed. If you still can't sleep, try melatonin and/or another sedative (Tylenol PM isn't a bad option)
And yes, warm milk actually does help people fall asleep. Sounds like baby stuff, but sometimes you gotta baby yourself.
Be careful with melatonin.
I took it because it does make you sleepy, but you feel groggy when you wake up, so it's like what was the point of falling asleep "on time" then? In some cases, it's like a very very very mild hangover.
Shut off all electronic devices half an hour before bed and read. You can use an e-reader but don't use the backlight. Cover all of the stupid little LEDs in your room with black tape. Make your bed each day. It can even be before you brush your teeth before going to bed. Doing that makes you feel like you're getting ready to be comfy, like a hotel visit or something.
Killing the caffeine also has a knock on affect of making most pop useless if that's a vice of yours. Less pop means pizza doesn't sound as good or whatever nasty food you paired with your favorite pop.
>melatonin
Don't know how people function the next day after taking this shit. Makes waking up and getting started significantly harder.
I've been taking it for a while and while I can be a little bit sluggish after a deep sleep but I bounce to being completely awake pretty fast when my dog starts whining to make me get up. I think you having trouble getting up might just be a lack of motivation on your part
Different anon here with the same problem. Melatonin legitimately feels like you're having a mini-hangover in the morning.
Yea melatonin is not meant to be taken regularly. If your traveling and need to adjust to another time zone then it’s understandable, but using it as a frequent supplement will actually frick up your natural production of melatonin itself.
Take over short periods and use VERY little. 2.5mg is pushing it on dosage. If you have trouble sleeping then no caffine after noon, no screens an hour before bed, and have a nice herbal tea or warm milk. Pick a good book to read in bed. Stretch before bed throughly and use a sleep mask. Nightcaps are optional when in gets colder but very cozy. Sweet dreams, anon.
God I can't wait until I can afford one of those cooling beds.
Since I've been lifting, it's been too hot for anything but a sheet.
>Drink coffee all day everyday
>Take 20mg of melatonin every night
I implore you to reconsider.
people with history of depression must avoid this shit
I want to go to the gym as much as possible. What's the minimum time I need to wait to go back if I'm trying to gain muscles?
6 days a week 1 rest day
Hit different muscle groups each day so you don't overtrain and hurt yourself
(But 6 days is a bit much and even more if you're doing high volume, really depends of your routine and goals)
Is it possible to walk around at ~12% bf natty year-round?
How important for hypertrophy training is heavy weight?
You only need to look like you lift heavy weights anon
Higher volume is the way to go
Not really necessary but I would say you do some 3x5 once in a while to compare your progress every now an then
Yeah but like i would need some strenght to be able to do high volume lifts wont i?
High volume = more sets and reps
Let's say you can curl 11 kgs dumbbells on each hand, not so easy, not so hard
Last reps are challenging
You do your sets and after a week or two, those last reps you don't feel that struggle anymore so you now increase
a) weights
b) reps
Either way you are going to be able to do it because you developed your strenght while doing those 11kg curls
Its not going to be the same stenght as someone who does 5s with 20 kgs but it is strenght you developed
Basically, don't worry about it too much, just keep progressing
Gotcha will do thanks!
i wear wrist wraps for bench at 60kg
rate
Nice if you are 45kg old lady
no i am a wristlet tho
Bro I've got like 6 inch wrists and I don't use wrist wraps for that weight. Check your form before you hurt yourself.
it gives me stability anon why shouldnt i use them
all of the hot barely legal teens at your gym laugh at you for using the wrist wraps
they were going to have sex with you until they saw you using the wraps
now it's joever for you
SEXOOOOOOOOOOOOOOOOOOOOO
well thank god im in my own home gym then
Lifting while on deficit compared to my TDEE makes me feel like absolute shit, my performance absolutely plummets and I get brainfog like crazy, but I still want to get my BF% down. Is adding more cardio on and eating adequately more for the added load a viable way to work around this?
Are there some tricks for meal timing I can check out instead?
I'm having a ton of problems with barbell row form. First off, for strict barbell rows, does the barbell need to touch the ground? Or is that only for pendlay rows? Every video shows something different to the point where I think most 'trainers' think these are the same exercise. Or are they? Am I wrong?
Thats why i switched to a standard barbell row, pendlay rows feel like shit for me at least
lol no they dont have to touch the ground. Not really sure for pendalay rows but I assume no since you will be also doing small part of an RDL if you do this.
https://www.youtube.com/shorts/7CSOUuWivbc
My T-Rex arms won't let me place the weight back on the floor between reps. I find bb row form is very different person to person. Between supinated grip or not, grip width, upper body angle, arm length, elbow flare, and I'm sure I'm missing others. Form is going to be pretty specific to you. My advice is to try everything to find what works for you. And keep in mind why you're rowing. Focus on hitting your lats.
>place bar on ground
>bend over and grip bar just outside of shoulder width with a double overhand grip
>straighten spine
>remaining bent over at a 90 degree angle, pull bar up to your upper ribcage/sternum
>drop bar to ground
>repeat
Tbar 🙂
Pretty obvious one has an overhand grip and the other is an underhand grip. Chin ups vs pull ups basically.
How the frick am I supposed to bulk when Toji aesthetic exists??
That's a roid physique.
I'm pretty sure this is a fictitious character fabricated in a made-up unrealistic japanese cartoon universe
Are grilled chicken tenders okay to eat instead of breasts? I hate how the breasts have no flavor.
>hate how the breasts have no flavor.
My guy, you need to learn to make some marinade
I think you're right; I just like to buy raw meat and throw it in a pan, then eat it with some rice.
How long does it take for a marinade to take effect? Can I just toss chicken in a bag and shake it up and then put it in the pan?
For the best result put the meat into a plastic bag with the marina over night
>Can I just toss chicken in a bag and shake it up and then put it in the pan?
Yes that works too
don't have the screencap anymore but your comment brought back memories of the anon who would just marinate chicken in a bag and then eat it raw at his office job.
Otherwise yeah, you can just coat the chicken and put it in a pan. Leaving it overnight will improve it but is not necessary
jammed pinkie a few days ago and it hurts to make a fist still
how long until I can go to the gym or should I just go now and go pinkie out in everything
Visit doctor if outside of US, if not, chop it off
I wouldn't go to the gym, unless you're just going to do cardio shit. If the pain is intense when you make a fist, see a doctor. If it's dull, I'd give it 1-2 days and if it's still hurting/pain hasn't gone down, see a doctor.
Should you take longer/shorter rest times if you're lifting 6x4 or 8x3 instead of 5x5?
bicep isnt growing
i do 3x8 bb curls
twice a week
should i go until failure?
should i incorporate a drop set with dbs?
yeah, two sets of curls per week is not going to give you size gains very quickly
either add more volume, or incorporate another variation into your workout. chin ups are pretty good, too.
also make sure you are challenging yourself with the weight you are using
>two sets of curls per week
six sets* or two total exercises is what I meant
Had to find a chalk alternative and came across this. It is rosin spray for mechanics. Is it cheating to use this on deadlifts?
Dude just use liquid chalk
I can’t, the gym said no chalk of any kind or membership will be revoked
Planet Fitness?
Grind without and then change gyms
You don't really need chalk
Can I sue my gym if they don't allow me to wear compressions shorts? I identify as a female, and I feel like this is transphobic and wrong. These dudes are afraid of girl penis in the year of lord 2023.
1/10 bait but replying so no other anons fall for it
>being trans is bait
No.
Black person
homosexual
I want running pants that are 100% cotton and not expensive but I can't find any without polyester
just get some shitty sweatpants from your local bigbox store
First cut, will muscle memory give me back my muscle loss if I bulk again or are they gone forever?
White anons only please.
42 here, having blood drawn to have my T checked. What can I expect? How much of difference does just HRT actually make for getting lean and/or gaining muscle?
fricked my nail on hiking, it's lifted, but holding pretty firmly
should i do anything with it?
I love ripping those off. Take a shower it will be easier
Don't think it's that bad really to need to rip it off? it doesn't really hurt and didn't bleed at all
it's just rather uncomfortable
No I do it for fun. It might fall off on it's own
You rip your nails off for fun?
Built different I guess
or I guess its not really falling off and rather just really swollen? Idk it's not loose but rather there's some sponge-like red shit under the nail
I would post my two big foot nails, 2 doctors told me its not a toe fungus but rather a growth thing?
What are some competitive marks (number of seconds at the top performance) for a man in :
>100 meter sprint dash
>100 meter butterfly stroke (swimming pool)
>long distance jump( meters)
>knee-to-chest height jump (meters)
whats the fastest and most nutrient-keeping way to heat up frozen veg without causing much dirty dishes? i put mine into my rice cooker with the rice and it turns into mush so not sure if its keeping all the nutrients, would microwaving it make more sense?
Can you train boxing without a bag?
Lots of tutorials on how to make one with cheap stuff, theres shadowboxing too so no need for it (you can join a boxing gym too) (there are some normal gyms with boxing bags, you could look for that)
Can I do lat pulldowns instead of rows for stronglift 5x5?
I just don't think I'm getting the row form right, and haven't been for months.
I've never felt my lats burn and I'm not sure if I ever felt DOMS with them either, when I started lifting.
been doing this for a couple months now feels good
i workout 6 times a week
anything you would add or change?
swings on that leg day do you get tired
i was planning on having Cable Pullthroughs but had to find an alternative
So i have been able to increase my chinup reps one by one with every workout. Is this a normal progression? It feels like something is wrong with me that i can only increase the rep count by 1.I do proper form with fully straight arms and clavicle to bar ; I started out with 4,3,2 and now i'm at 5,4,4 after 4 workout sessions. Is there another exercise that could help with chinups,hell i even do self-assissted chinups afterward.
>It feels like something is wrong with me that i can only increase the rep count by 1
if you want to get better a chin-ups or pull-ups, a good way to do so is by accumulating volume through sub-maximal sets. based on the rep ranges you just listed, I would start at sets of three -- using the stopwatch on your phone, do three reps at the top of every minute. I know that sets of three sounds kind of silly, but if you go for five minutes, that is more total reps than you've been getting, and I'm guessing you'll be able to go for longer than that, since you won't be pushing close to failure. once you can do sets of three every minute for ten minutes, I guarantee you'll be able to crank out more in a max set.
I would also recommend doing extra slow controlled negatives once per week, or even weighted negatives if you have a belt or vest. I think this will help you a lot more than doing assisted.
Okay,thanks for the suggestion. It's kinda similar to the jump rope routine from that bald guy with "Minus the gym" channel name where you do 45sec continuous jumps then rest for 15sec and do this for as long as you can or want.
Is this a common strategy for exercises?
Looks like I've plateaued IST. How do I make gains after this?
Best way to train with sore muscles? Beer?
Weed. Alcohol hurts gainz far too much.
Some sort of tendon or ligament is snapping on the outside of my right knee every time i extend and retract it. The same thing is happening on my left knee but to a much lesser extent. Any clues as to what it could be and how to fix it? Its very noticeable so i think it could progress to something worse if i dont dix it now
Is chicken really the only valid option for hitting my protein goals on a budget?
>Deenz and other canned fish are a meme relative to the amount you're actually getting for the price
>Whey powder has gotten 10+$ more expensive since covid
>Protein bars for some reason have stayed the same price unlike powder but are still overly expensive
>Beef and pork are sometimes a good price but have more fat/calories than I'm looking for
>Doing low carb so beans aren't really an option + I don't really like them to begin with
Find an actual butcher. Not the superstore butcher.
I can get a pound of ribeye for $8. Ground beef is $2.99, bacon is $5.
I don't live in California though so good luck there.
I addressed beef and pork already. I'm on a pretty big cut and the fat in them is the real reason I don't eat them more. I enjoy using those calories/fat macros for a few coffees with cream throughout the day. I'm looking for cheap protein specifically
Can I do hammer curls every other day?
I just think they're neat and I like feeling my forearms get big and it's the only place I can see progress on my fat body.
sure, biceps triceps and forearms and most other upper body isolations can be trained multiple days in a row if you want, they just need a rest every 2-3 days.
>Protein powder is the cheapest price per gram
>Most reasonable tub I can find is 540g of protein total for 25$
>5 lbs of chicken breast cost around 10$ which gives 460g of protein which means If I buy the same price worth of chicken as the powder I'm getting around double the amount of protein overall for the same price
Where are you getting cheap protein powder from that it'd work out to be cheaper?
Where are you located? You want to be buying protein in-bulk for savings. That's also really cheap chicken. On amazon you can get certain flavors of 5lb tubs of optimum nutrition for $75, that's 1752g of protein total, or roughly 4.1 cents per gram or just under a $1 per 24g. There's no denying that protein powder prices skyrocketed over covid though.
those measurements mean nothing to us anon.
>I'm currently cutting to try to get visible abs and get rid of my lovehandles and bellyfat,
just focus on cutting. You should be training abs directly as well. See pic related for calorie goal ideas, I'd recommend cutting at 1650-1700.
Not bad, it looks like you're swinging the weight a little bit on the way down and it seems like you're leaning forward as well. For deadlifts you really want a solid flat surface if you can manage it, those pads are actually pretty bad in those cases. Otherwise no real major notes.
READ STICKY
>those measurements mean nothing to us anon.
Totally fair. I just wanted to know how I measured up to my fellow ISTizens.
I also noticed that my weight loss plateaued for about 10 days when I hit 170 lbs while eating 1600 calories. I recently dropped down to 1400 calories to try to lose more. Is that wise?
I really wouldn't go under 1500 at your height, that's like the bare minimum for me to get through a day without getting brain fog or feeling drowsy. If you need to up your deficit you need to increase your cardio, either biking or jogging or whatever. I've been doing 20 minutes after each lifting session and 2mile jogs twice a week.
I did notice some brain fog and frustration. Maybe I'll move back up to 1600. I'm just a bit annoyed because I'm doing a good deal of cardio. Like I said, about 30 mins after every lift and 60 mins on each rest day. It's incline walking on a treadmill though. The treadmill calculator thing says I'm burning about 350/700 calories respectively. Maybe I should try some other form? I can't run atm due to horrible shin splints.
>walking
garbage unless you're going fast enough. Incline is a meme for cardio, though it's probably great for calves. If you wanna burn calories you need to at-least jog, it's your increased heartrate that burns the calories; the faster it beats the more calories it uses. Walking barely increases it so it's not gonna be the best.
>The treadmill calculator
completely inaccurate, I wouldn't trust it. Assume roughly 100cal/mile of cardio.
> I can't run atm due to horrible shin splints.
You don't need RUN run, slow jogging is fine. Biking or rowing is also fine, just something to get your heartrate up.
>just something to get your heartrate up.
Well it's pretty fast walking lol .But I understand. What about stairs? Same deal? I just want some kind of steady cardio where I can't slow down. On bikes and rowing I tend to just get sluggish when tired. With treadmill and stairs I have to keep up.
again, if it gets your heartrate up it's good cardio. Anything will work as long as you're heartrate is elevated.
isn't the sticky like 15 years old
It's still accurate enough.
... well like 2/3rds of the links are all dead? what do newbies to this board even do?
I guess world-class athletes should stop training for javelin throw then. That's a couple of thousand years old.
Starting Strength 5x5
or
Stronglift 5x5
or
Greyskull LP
Just pick one and start doing it.
>"Oh boo hoo, I don't think I chose the correct weight for all of the exercises on my first day! Wait, what's this? I have DOMS the next day? I guess I must have actually worked something!"
>26 years old
>72 in height
>170 lbs weight
>31 in waist
>38 in hips
>38 in chest
>48 in shoulders
>14 in neck
>14 in arms
>23 in legs
>130 OHP
>235 bench
>295 squat
>355 deadlift
>approx. 14-15% bodyfat
>lift MWF with 30 min cardio
>60 min cardio TTHS
>100 pushups/day
>50 chinups/day
What do I need to work on? I'm currently cutting to try to get visible abs and get rid of my lovehandles and bellyfat, maybe drop to 30 in waist or even 29. I don't want to dip below 165 to get there.
Am I gonna make it bros. I have a very narrow frame so I think I can really lean down my midsection.
Could I get a form check on my deadlift?
https://youtube.com/shorts/gbDmfFbDAHA?feature=share3
You look a little too bent over. I can't tell but it looks like you're using small plates. Your back shouldn't be fully horizontal like that at the start of the lift. Otherwise you look stable and packed, good lift.
I'm a newbie, how do I get IST? I already do a shit ton of cardio and my diet is OK I just don't know my way around a weight machine at all
>increasing reps by 1 every workout is actually very good progress for chins and pull ups. Usually you're stuck around the same reps for weeks
is that so? good to know
Would I be worse off over time if I start using knee sleeves for squat? Ive been struggling in adding weight (adding weight in all other lifts) since i have a bum knee
so if I were to indulge in a naughty little drinky during my break day, is a beer actually preferable to soda? google is telling me there are less calories and sugar in beer, but then why do people that drink beer get beer guts?
1. Beer doesn't cause beer guts. It's a combo of being fat and where your body is most likely to pack on fat.
2. Alcohol is literally only a net negative. Whereas soda is higher in sugar, alcohol literally slows down protein synthesis and overall digestion due to the liver needing to filter alcohol out. It's the worst thing to have in your diet, even worse than sugar. There is literally no benefits to consuming it.
If you're going to drink, drink sparingly.
pisswater light beers like coors light or michelob are pretty low calorie these days, but if you're drinking a higher alcohol % stout or IPA, those can be like 250 calories each.
it all depends on what you drink, how many, and how often. unless you have a specific reason for not drinking (e.g. you need to make weight for something this weekend, or you let your whole team down), then a couple of beers on your break day shouldn't kill you. the important thing is to not get drunk and use it as an excuse to gorge yourself on takeout later tonight, or feel shame and self-loathing and get off of your lifting schedule going forward this week
Are knuckle push ups significantly better than regular ones or are they a meme
better ROM is the main benefit.
Maybe fighters care about the knuckle calluses and wrist gains but for those of us without autism the pain is a downside
Volume lifted per workout over time
How much should I be taking it easy when sick? Do you skip workouts completely? Half as many reps? Just go to max and understand that it’ll be lower for a while?
For me personally I take the time I need to recover and spend my time mostly sleep. Missing a workout or even a week’s worth doesn’t matter, if you have the habit and get right back on the horse. But I think I’m probably a little more broken than most here, and as I’m getting older, recovery is getting more and more important.
I should note that I’m in my 20s and i know that taking a complete break will knock me off the wagon. I’m trying not to overdo it but if I stop I know it’ll take me too long to start again
That’s good awareness. Then I’d say get out there but keep it as light as you can. Probably even a little lighter than you think you need. If I were in your shoes, it wouldn’t be about gains right now. For sure you could push yourself, but to what end?
Hey anons i was thinking of getting some chalk to fix the issue of sweaty hands, apparently most chalk made for lifting is "Magnesium carbonate" and regular chalk would be either "calcium carbonate" or "calcium sulfate", do i HAVE TO get the magnesium kind or is regular chalk fine? google says regular chalk wouldn't be very good, but honestly it would be way easier to get my hands on
I bought chalk for rock climbing originally and in that context I wouldn't use anything other than pure magnesium carbonate, everything else feels cornflour by comparison.
I don't think quality matters as much if it's just for lifting though
I do a Push/pull routine where every muscle group gets worked twice a week. It looks like:
ABxAxBx. AB is the weekend where I have time to do huge 2.5 hr workouts complete with cardio.
On the rest says I keep doing cardio on a stationary bike for about 400-500 calories worth of riding.
When I calc my TDEE should I do active or very active (ie. Athlete level?)
have to type this again because fricking captcha.
I get very sleepy at 12-2pm ish every day.
healthy diet, frequently workout including cardio.
I get 7 to 8 hours of sleep a night
I take ashwaganda, lions mane, and a multivitamin.
I think I have a deficiency, but I don't know what vitamin might be causing this.
nta but i'm on the same boat but it may have to do with me drinking 1-2 energy drinks per day
The shift-work invented by the industrial revolution is unnatural. Why wouldn't an animal (humans) sleep during the hottest part of the day? Even if you have A/C, which you don't in most non-clerical jobs, that doesn't turn off everything your body was built to do and when.
It only sucks because you're working, or you're off work and you don't want to "waste your day" because those bastards are stealing the majority of your waking day even though production has increased such that we should be working 4 hour days, 3 days a week for full pay and full benefits.
tl;dr. It's natural.
Eggs are cheaper than protein powder right now gram for gram.
When cutting, does it make more sense to just calculate the maintenance calories for my goal weight and eat that? Why is TDEE - 500 recommended?
Is it possible for some food to just not work with your guts? I've been trying to eat tuna again but every time I do, I get the shits and incontinence issues.
I do a PHAT program and ive started going harder on my higher volume and accessory lifts and now ive gotten weaker the past 2 weeks on my main heavy lifts, could this be related or am i just having bad weeks? i did a 60% deload week 3 weeks ago. no way im going into over training territory
I got a flu. Headaches, mild fever sometimes, and overall tiredness. I can't lift weights because my muscles hurts, but I really don't want to skip on the gym, since I've been on such a good streak.
What physical activities can I do in the meantime?
>train arms really hard
>feeling some kind of minor pain on abdomen, maybe liver or kidney?
>go to sleep
>pain from previous day disappears
>right leg is now hurting so damn much
what the frick is going on
I know that nicotine will increase metabolism but will it slowly make me lose weight automaticly?
Are weighted jump squats good? With bar, not dumbells
Still waiting for an answer, it's supposed to work out your entire lower body but I don't know if it irreparably fricks you up
I am 25 and have agility of an 60 year old. Is it too late for doing gymnastics and increasing flexibility?
>stay at friends house for a few weeks
>his cat has fleas
>get bit on legs
>scratch them like a moron
>they heal but leave dark spots
any way to get rid of this shit?
Bros hear me out, about two hours ago I had to shit kinda bad but I fell asleep for an hour. I woke up an hour ago and it still feels like there's shit there but I can't go. Am I safe to lift? It's almost 11pm already
I have complete lack of blood flow to my right leg. What position would be best to sit in for this?
2 questions
>Has anyone tried the all pro beginner program? Memery or legit beginner hypertrophy program?
>Are poundstone curls as moronic as they seem? If I did them with overhand grip, will it blow up my forearms the good way, or the bad way?
There's no such thing as a "pro beginner" program. It's an oxymoron. Hypertrophy isn't for beginners because hypertophy is only a concern when you're strong enough to support it in the first place. Beginner programs are for building basic foundational strength, it's why they're generally simple.
>poundstone curls
literally never heard of them before this post. Just seems like something roiders would do to try and impress people.
>like I said above, 1g/lb is oudated. You only need 0.82g/lb of lean body mass (weigh minus bodyfat). Assuming you're at-least 30% bf we can assume that 77 lbs of your weight is bodyfat, so your lean mass is currently around 181 lbs. In that case you'd only need 148g max.
I understand the logic behind the lean body mass protein intake but I'm not really sold on the 1g/lb being outdated. I'll stick to it until i read something convincing enough but thanks fo the input
>But those numbers don't sound right anon, unless you're taller. I was 30% at 220 lbs 5'11".
I am a bit taller and my fat is starting to be easier to notice now
your stomach capacity decreasing when you're trying to cut is perfectly fine right?
yes, our stomach capacity does adapt towards how much we eat
cool, figured it might mean that I stop losing weight or something but if it's normal then nvm
what does creatine scientifically do for the body? what exactly is it? my younger brother wants to start taking it but parents don't like the idea, I take it myself.
Its used for some muscle energy atp thing. Just tell them its already in his food and your body makes some itself
simply put, creatine helps maintaining ATP levels high in the muscles. People starting creatine "bulk" a lot but this is due to water retention, giving people the impression that they put on a lot of muscle while this is not true. It's a good idea to see a dictor before starting IF kidney problems exist in your family. Other than that, it's a pretty safe amino acid (not a steroid)
Theyre the most calorie dense nuts but I do enjoy them when bulking. There may be better options nutritionally, but as long as you eat a safe amount keep on eating dense nuts
google.com
Better ask a doctor but if it's a discomfort keep working out without increasing load or volume and if it gets worse see a doctor asap imo
even if you'rev not a manlet 4 punds is too much for a daily change. You clearly did something you are not telling the class
>Google
ah, What I should have said was "Bench recommendations" I've been googling and amazoning benches but I just don't have the proper knowledge to make an informed decision.
Do these work at all? I'm a babyface and just a little bit of something would help. You can't change the bones, I know (except with a hammer or surgery) but could the muscles help?
Just eat foods that require to be chewed and chew gum like a normal person instead of a teething baby.
You'd need to chew like a tennisball of gum to get the same effect
no, these are garbage and will frick up your teeth
how do I then work my face muscles
you don't. lose more bodyfat to lean out your face
Got a pull-up bar in my door, what do I do if I legit can only do like 1-2 pull-ups for 2 sets before conking out?
I don't feel like buying a band or some shit
Jump up and only do the downward part of the pullup. Dont let yourself fall down but do it slow and controlled
I hate these threads. All my questions are so important they deserve their own board.
Hello friends. I have to take a week off exercise so that I can see if my bloods clear up. I had 400UL CK when normal max is 200UL. Someone advised me last thread that it’s really normal for body builders to have high CK and that my value is actually normal.
I’m trying to clear up this random chest pain that I get which is likely caused by anxiety. Doc has cleared me and EKG is normal. I haven’t felt true anxiety for years at this point.
My point being that my chest pain seemingly has more than halved in frequency since stopping exercise. Am I overdoing it with 6x a week PPL? Am I going to frick up my gains by taking a week off?
Picrel is physique a few months ago
are cashews alright
Affordable flat bench?
My left knee feels weird when I squat and makes a noise, like something is moving where it shouldn't. Does it go away after a while or should I stop and ask a doc?
How the frick did I jump up eight pounds overnight? I legitimately haven't done anything different with my diet and I've been steadily losing weight, so why did I go from 192 yesterday morning to 200 this morning?
My heart races like crazy whenever I do a set of squats. It's been fricked up ever since I got my covid vaccine but no other exercise makes it go crazy like this. What do?
I'm going back to gym either today or thursday after a month of break due to slight muscle injury lads
I think I'll do a week of full body then go on with my PPL, what do you think? should I do more warm up routines or is one week enough?
are you overweight? I thought the same too but then I lost 5 kgs and my heart issues kinda stopped
stop doing squads and ask your doctor asap
knee injuries are one of the worst
all nuts have ups and downs, cashew is a bit fatty but its good fat, you didnt ask but I'll say anyways: if you want nuts for snacks, go for almonds.
Nah I'm like 6 feet 165 lbs
More of a stupid question: how can I learn about boxing if it's just for a book I'm writing?
first of all, kino
second of all, youtube should be enough no? or try MEETUP app if you are living in a metro area and look up boxing events, they cater to morons and folk who dont know much about the subject generally so you can ask stuff
go to a gym if you're physically able, learn your 1 2 and 3 until your able to teach them/basics to someone else.
me too, anon.
i started lifting because of IST last year and after 2 months i had radiating pain in my right hamstring after taking an mri found out i herniated my l5-s1 disc pretty badly, have tried exercise and PT but nothing works. its not that bad, but i cant walk for more than 2000 steps at a time or stand for long. no pain in lower back areas. thinking of getting a surgery. does it even get better?
I want to lose weight. I am eating below my TDEE and cut off all sugary drinks but I also want to do some form of exercise to speed the process up a little and for my health.
I unfortunately only got 1 - 1.5 hours to spare 4-5 days a week for exercise due to my irregular working hours.
Is it better to do Cardio or Lift heavy?
Lift unironically 1h is plketny
Lift. If you're not bullshitting and wasting your time in the gym, 1-1.5 hours is more than enough for a solid workout.
should i cut + hypertrophy prgroam?
is a hypertrophy program more favorible on a bulk?=
I do push-ups and sit-ups everyday before I take a shower, will getting a pull-up bar benefit make any difference in-general?
should I be doing wide grip bench press or should my grip be more narrow, like shoulder width apart? I mix it up every few weeks but usually I do wide grip, but I don't seem to be seeing a lot of results with either variant. I'm following a lot of general form advice, pinched shoulder blades, feet planted firm and spread a bit, going all the way to my sternum with the bar, etc but I just don't have much to show for it. Never feels like my chest is activating that much.
Your chest is getting activated, its a larger muscle so you wont really feel it (I THINK). That was my deal atleast when I started working out and didnt have a bench or gym to use. Pushups made my chest puff up real fast without ever really feeling it get fatigued. once again, I THINK.
What exercises with a barbell or bodyweight can I do instead of Face Pulls and Leg Curl?
I'm homegymming and don't have more equipment, and dont want to pay a gym just to do 2 exercises
I dropped my chest/upper body routine in exchange for doing 300 pullups/ 720 pushups a week. I max at 8 pullups a set before I cant get up any more and 26 pushups before I cant push. Am I gonna hurt myself if I keep doing this for upper body day or am I going to see some improvements in my performance by the end of this month?
forgot to mention im doing them in 12 sets throughout the day. Pullups in 8 and pushups in 20 split up between 6-12am 12-6 pm 6-12pm
i wanna frick nagatoro so bad its unreal
What kind of acne treatments worked for you anon?
>according to some calculator i need like 250g protein a day to do body recomposition
>80kg, gym 5 days a week, run twice a week
how accurate is this? isn't that a frickton of protein
this was covered higher up in the thread,
very last reply here. the 1:1 of protein to body weight is outdated. I asked a few months ago and another anon told me that you only need as much protein as your goal body weight since you're not accounting for the fat later on and overall weight loss would mean you'd be inclined to lower your protein intake which just doesn't make sense. I can't say for sure if that's bullshit or not, but it made the process a little easier to digest when I was starting out. I hit about 150g every day and my progress seems alright considering how slack I am with calorie counting. If I got that under control the weight would probably start falling off. Anyway hope this answers your question a little.
opinions vary on optimal protein intake, but I agree that 250 grams per day does seem like quite a lot. I will say that I am roughly the same weight as you, and I am happy if I get around 150 grams per day
body recomp is not a fast process, so you'll be able to see how you respond and adjust accordingly
What is this spot? Fongi? Eczema? It's been there for a while it doesn't go away?
I've recovered from a small knee injury recently and would like to go back to working out my legs. I've skipped about 2 months of traning.
Is there any rule of thumb for what weight I shloud "start" again with? Or just lower it a lot and feel it out along the way
Can I do Skull Crushers with a straight barbell? Everything I see involves doing it with an EZ bar.
go for it, you can use dumbells too if you wanna.
Been doing omad every day and 72s/48s at least once a month for three months now, gained face definition, muscle started to get noticeable, kept lifting and rooning. Yet, I can't get rid of my gut. I look like I have low bf but with the gut of a pregnant woman. Why is this happening and how would you fix it? This is not about spot ruduction bur more about I'm starting to look freakish like being skinny-fit in all areas of my body but still keeping a massive beer gut.
For males abdominal fat is the last place to go and for women hip fat is the last to go. It's just how it is from nature's side.
I would think that after 2 months you're good to go, but you could talk to a physiotherapist first, and I don't think it hurts starting lower and rather go for more sets and reps hoesntly.
When you're in a job you're in a setting so a lot of the stuff you talk about comes natural. Also the more you are around people and interact with others, the less social akwardness you have. A lot of teens lose their social anxiety just by getting older really.
Band pullaparts or reverse flies. Nordic curls, you can probably fit your feet under your bed or something.
Doing a lot of volume work is harder on a cut imho.
Conservative treatment is generally recommended over surgery as long as you don't have compressed spinal nerves injury with weakened muscles, lack of sensation, or lack of bladder and sphincter control.
Doing core, lower back and abs work in addition to general exercise will probably do more for your long term pain than surgery honestly. Herniation gets reabsorbed by the body by itself.
Anyone here go from being an extreme asocial moron to joining the military or becoming a cop? Becoming a detective seems like an extremely satisfying career. But I'm not sure if I'm too far gone to pick a career that involves that level of human interaction
im in the middle of enlisting right now, it seems like an alright choice for being socially inept. If you're trying to become un-inept, of course.
I need to reach around 3100 calories to grow and I have such a fricking hard time eating that anymore. Used to have an insane appetite and as I've gotten older(30)it's gone away. What are your tips for bulking easily? Any fatass bulking smoothie recipes? Geting 200g of protein is insanely hard, too.
Add meals. Putting in an extra meal of spaghetti and ketchup or rice with chicken were my go to during my bulking as a spooky skeltal. Cheap and easy to make. Spaghetti has 12 g per 100 g protein, double as rice, but it's a bit out of favour now because of high carbs but that shouldn't matter while bulking.
You only really need 0.8 g protein max per kg lean bodyweight i.e. muscles and bone and not fat, so 200g protein is probably a tad much unless you're really tall I guess. The easiest way to get in cheap protein without killing yourself is usually protein shakes, but for bulking you should really manage with just regular food. I don't really use protein powder unless I'm cutting.
Thanks man, I haven't bothered to figure out my macros in years and that protein number sounded insane. I'll work on incorporating some pasta and rice recipes in.
A. You don't need 200g of protein, only 0.82g per lb of lean body mass. Anymore is either burned for energy or converted to fat.
B. Focus on 3 semi-large meals evenly spaced throughout the day. Also try non-filling foods to get those last few calories in.
see point A above
if your elbows are built for it I don't see an issue. Skullcrushers frick my elbows up.
push ups and sit ups are very light in terms of actual weight being lifted or moved around. A pull up bar is a significantly higher amount of weight to pull and is a core lift for most lifters. Overall just pull ups push ups and sit ups is a pretty barebones program if you could even call it that.
I might talk to a sports doc anon, i doubt anyone here has a worthwhile answer.
IS BBB&E an better alternative to carnivore or are they basically just the same
carnivore and most other non omnivore diets are memes and you deserve the consequences if you're dumb enough to fall for them
Good thing you explained why. That's how people learn.
try it then. Enjoy getting the limited number of vitamins and nutrients from solely meat or missing out on protein and other fatty nutrients on solely vegetables. It's not like you're getting grifted by some youtuber who is trying to convince you that "the whole industry is wrong and I am right!"
I was trying to get you to go into a little more detail than, "You're going to be missing [various, unnamed, nonspecific] vitamins."
I don't do carnivore but I wanted to know.
went from 65 to 73 kg currently bros with a skinny fat gamer body start, I feel and am much stronger but now I feel a bit pudgy, my friends have said so too
What do now? Keep going up in weight, maintain or cut? I workout usually 3 times a week, sometimes 4. One of my gymbro friends also said for a real body transformation I need to also pickup a preferably cardio intensive sport.
If you're unhappy with how you look in the mirror, try cutting. You don't NEED a cardio heavy sport but the way to cut weight is via a calorie deficit, and the most effective way for some people is sports. If you're not into that, just try to jog or run a couple times a week.
>commuting 30m to work on bike every day
you bike 30 miles to work every day? Goddamn dude. Well, you can always try reducing your calorie intake and see if that evens it out, even if only 200 calories less.
personally I don’t care too much, I was thinking of still bulking and then starting a cut next early spring or late winter, try to get closer to 78 80 kilos then cut, would that make sense?
>you bike 30 miles to work every day?
no, 30 minutes
i already feel low energy every day, reducing caloric intake even is something i dont think i would feel comfortable with
is it to and from or just 30min total?
>i already feel low energy every day
you should have more than enough calories to recover as you're eating 800 above your sedentary values. Are you absolutely sure you're actually eating as much as you think you are (counting calories/weight portions/etc)? Otherwise it could be something else, like a vitamin deficiency or lack of sleep.
>is it to and from or just 30min total?
30 min in total, longer on the weekends though (no commute on the weekends just going from a to b so it averages to 30 min total a day)
>Are you absolutely sure you're actually eating as much as you think you are (counting calories/weight portions/etc)?
yes as a former fatass i giga autistically weigh my portions
>Otherwise it could be something else, like a vitamin deficiency or lack of sleep.
yea i thought so too but blood work is fine except for my blood sugar being kinda low despite the blood being drawn around 1:30h after i eat my breakfasts (oats and eggs with cottage cheese or quark essentially) but the doc didnt say anything about it so i guess thats not much to worry about
do foods that are high in fibre cause more weight gain in terms of water retention in your gi tract? ive been eating oats and whole wheat bread way more recently and my weight has been shooting up the past 2 weeks despite me eating the exact same amount of calories while being even more physically active (3k kcal as a 90kg 181cm guy, working out 4-5 times a week, commuting 30m to work on bike every day, 8-10k steps a day), i feel like i shouldnt be gaining this much but the oat and whole wheat thing is the onyl thing that changed during that tiem so...?
How much should my thumbs hurt with hook grip, and is hook grip safe for high volume?
It stops hurting after you've done it a couple of times honestly. I wouldn't think you'd need hook grip for high volume low weight sets, but it won't really hurt I guess.
How do I fix twigboy arms
My right shoulder keeps giving out when doing chest workouts. This started on saturday, two days after I worked out my shoulders after quite a while. What do?
does everyone who seems to have those unnatural, disproportionalyl round shoulders take steroids? it looks so off
capped shoulders are one of the signs of steroid usage, yes. Not always the case, but it's usually one of the giveaways.
most normies, not just girls, are weak as frick. Most people do not exercise in any way at all outside of school.
Hows your diet? That's usually why people have trouble recovering. Also stop lifting to failure so much, you should only do it for isolations and sparingly.
dude that guy isn't in shape at all, why is that your goal? Just don't work out if you want that shape and don't be a fatass.
>dude that guy isn't in shape at all, why is that your goal? Just don't work out if you want that shape and don't be a fatass.
i just want to look like a normal dude that can take his shirt off and not be disgusting, not the skinny fat thing i'm like now
that dude is just regular out of shape, he has like no muscle. He's essentially fatter than skinnyfat
That seems hard for me to believe. Unless i have body dysmorphia or something, he seems thinner than me. He doesn't have love handles or anything which is what I'm trying to lose
you have body dysmorphia. Like, actually. The guy is slightly pudgy
what about Frusciante? surely you can't call this physique pudgy
?t=341
Do actual real world girls really struggle to do 1 or 4 pushups? I assume Henya IRL has a normal weight (she's a Nip).
Today I banged out a squat set of 275x8 with good form, last rep was tough but nowhere near failure.
At the same time, I can just barely do 1 really good rep at 315.
Is it just mental?
CNS get used to a pattern.
What do I do to not feel completely drained after workout?
it completely fricks up the rest of my day. 1-2 hours after working out it's alright but then fatigue starts to set and I can't do anything productive, not even relax. Today I couldn't do even 1 pushup at home
Do I need to cut back on amount of excercises/cardio?
>4day uppler/lower
>upper (10 excercises including abs)
>lower (5 excercises)
>10 min of cardio before and 10 after on upper, and only 10 min wamup on lower
>I also lift till failure probably too often
How the frick are some people able to workout in the morning and still be productive throughout the day?
I've been doing landmine rdls with a tbar for awhile and got up to 210 for 10, I switched to regular rdls just to see how that would go. I could only do 5 reps on 160 before I felt like my goddamn grip was going to give out and barely felt anything in my back. How do I improve my grip without stalling my progress?
pic related is my ideal body that I'd want to achieve and maintain for the rest of my life. Him or John Frusciante in the Californication video/early 00s
I'm currently 6'2" and about 184lbs. I look a little skinny fat so whats the idiots guide to losing body fat to look like Flea or Frusciante? I've been able to lose weight where I am now but not body fat percentage
My diet is usually 2 pieces of whole wheat bread on flat toast with 2 eggs and a protein bar, lunch is usually 150g of chicken and vegetables, dinner is where I fall apart and kinda do whatever I feel. I won't say I've had eating disorders but I have a very difficult relationship with food
My delts and arms are severely lacking in size, I've updated my program a bit
>now doing upright rows 2x week at 5x10-15
>added 3x15 tri pushdown after my bench and incline bench
>arm day has 4 sets dips, 4 sets barbell curls, 4 sets skullcrushers
>added another 5 sets of preacher curls to my second upper body day
Will this be enough to blow up my arms?
Forgot to mention in the delt work that I also do 531 for Overhead press
>531
pounds? why are you arms small? wtf
My bad I meant I run the 5/3/1 method for overhead press
I've been thinking of
>workout
>rest day
>rest day
>workout
So, thoughts? Am I wasting time?
On my rest days I'd do 300 burpees and 20000 steps to not get fat
My left shoulder has been fricky for years. Definitely in a better place now but I fail pretty early on tricep exercises on my left side especially. Any recs for tricep exercises that will go a little easier on my shoulder would be big, I need more variety.
I have a couple of forearm squeezers (or whatever they're called). Is it possible to over train my forearms if I keep using them during the day every day?
It'll take more than other muscles, that's for sure, forearms are more of a volume rather than intensity muscle. So you could train them everyday, or at worst you'd start noticing overuse after a few months
Can you eat unlimited raw vegetables on a cut
There was a thread a little while ago with a study linking marijuana use to lower T in men. Something about thc binding to androgen receptors or something. My question is: If I'm on 400mg test/400 primo + dbol, will they be less effective if I partake in the devils lettuce?
arnie smoked weed and it clearly didn't effect him.
high reps for a pump, not big weight.
>high reps for a pump, not big weight.
So 8-12 are not enough?
thing is I like to smoke daily. I stopped a few days ago. I went from smoking 1-2g to none, and i'm not gonna lie, I'm bored as frick. The dreams I'm having are crazy wild, but I miss getting off of work or coming back from the gym and toking. I'm hoping while im saucing the effects of the marijuana will be negligible against 350-400mg test a week.
Also: why the frick are captchas so difficult. am i moron?
>Also: why the frick are captchas so difficult. am i moron?
Yes
I mean I wouldn't recommend doing any kind of drug daily, alcohol weed or otherwise. But as a treat a few times a week or sparse I don't see it as an issue. Smoking is obviously worse than other methods.
if you want a pump you want high reps with lower weight, like 15+ or burnout sets. These are not indicative of growth though, it just looks nice.
no shit, he has abs. The other guy has a belly.
if you're not deficient in any vitamin and your t-levels are normal, no supps will improve your mood. I've heard something things about ashgwanda or the frick its called, but the studies are inconsistent.
>no shit, he has abs. The other guy has a belly.
so how would i get Frusciante's physique? is it just low body fat?
low bodyfat and some exercise.
Should I be worried if I dont get a pump anymore?
I used some heavy resistance for my push workout, for 10-8 reps and I didnt get a pump or anything. I'm worried I'm not going to grow
pump doesn't matter
depends on vegetables, lettuce and peppers yes, potatoes and corn no
perfectly fine for full body at leasy
I have so much ass. People comment on it. My ass is fatter than my ex gfs. Its the only thing that has been constant in my life.
does lifting increase your Testosteron level? because since the past 8 months, lately I have morning wood after I lifted hard in previous day
lifting increases growth hormones in general
nice, that really motivates me.
I really thanked for those anons who told me "just lift and eat well bro"
> does lifting increase your Testosteron level? because since the past 8 months, lately I have morning wood after I lifted hard in previous day
Yeah, squats especially from what I know.
What meds/supplements (natural or otherwise) can I use to improve my mood? I want to feel great for once. Antidepressants don't work.
start cooking from scratch with good ingredients
there's nothing that increases your life quality more than eating good, quality food
also it gives you something to do else than lurking on IST, it requires a bit of concentration and removes your bad habits, and it gives you a rewarding feeling to refresh your blasted dopamine receptors
A small part of my right arm turned slightly yellowish, is this shit serious in any way?
I don't think I have any other symptoms, last time I had a full medical checkup was like 9 months ago
25 yo if it matters
usually when you have jaundice it affects your whole body
isn't it just a bruise? that has almost healed I mean
I don't really remember hitting or harming that part of my body but to be fair I am really clumsy and not notice some smaller injuries at times. Just know that it wasn't anything big enough to be a full on red or purple bruise if it was something like that.
I don't really know anything about jaundice tbh. I have no history of alcoholism (haven't even drank any alcohol the last 3 months) and the said checkup showed my liver was working properly too, although 9 months isn't that short of a period. Could it be anything else?
I don't see any other yellow coloration on my skin atm
carotenosis maybe? I can't think of much else honestly
>Breakfast: Eggs and potatoes
>Lunch: Microwavable chicken alfredo
>Dinner: Meat-lovers' pizza
How good of a diet is this
microwave meals are expensive, small, and usually way shittier than even dry pasta with jarred sauce. Meat-heavy pizza is high in saturated fats and carbs. Both are bad dietary choices if eaten regularly.
any tips on eating well? I'm trying to get into lifting for the 3rd time in my life and really want to try and focus
is it viable to just force feed myself rice and chicken? I'm celiac so my food options can be limited
>is it viable to just force feed myself rice and chicken?
this is what I did when I started working out as a spooky skeltal. I just added a meal of just rice and chicken between lunch and dinner for five meals a day. Otherwise protein shakes, but eggs are a good alternative
i have had what i suspect is jock itch (flaky itchy skin on my balls) for a couple years now, ive tried meds like tinactin and emptied the whole tube with no lasting change. any suggestions?
good hygiene and dactacort
I've been thinking, can I improve my running endurance by just speed walking and training legs?
I won’t have access to the gym for a few months. In the interim, can I still get stronger by only progressing via dumbbells (eg DB bench, DB shoulder press, DB rows, DB tricep extension, Bulgarian split squats)?
stronger? Depends on how heavy the dumbbells get and your ability to do proper ROM. It can definitely fight off muscle loss though.
Yes you can, scooby1961 was able to reach his genetic max with dumbbells (for the most part. he did occasionally go to real gyms once in a while)
Would kettlebell swings or straight leg deadlifts be a better replacement for leg curls?
Is this shit infected? 2 days old but it's in such a place that I'm scraping it constantly
From my favorite lifts (bench, ohp, squats) I usually do 3*5 with heavy weights, then 3*12 with lighter weight. I'm not sure whether it counts as drop sets, but it feels good. However I was still wondering if it has any benefits whatsoever...?
When during a cut, how much weight should I be cutting on my lifts? 20%? Or should I continue with my current limits to push?
New lifter here, only been doing it a week or so and I've been experiencing lower back pain after my workouts which I assume is coming mostly from squats and DLs.
I know my form was fricked to begin with but I've tried to correct it and it feels a bit better now.
My question is though, what pain is bad pain? My muscles are obviously sore, but the pain isn't present while actually lifting, it comes afterward and it increases if I lean over.
I'd like to fix this now to ensure I don't have problems going forward but is this pain/soreness normal or am I still doing something wrong?
What would happen if I ate an ungodly amount of black beans every day? According to cronometer, it would satisfy almost all nutritional needs.
Is it possible to overdose on any micronutrients with whole food like this? Every time I've looked, the answer has been "don't worry about it if it's not from a supplement", and people always say that vegetable sources are less bioavailable anyways.
What are some good protein sources besides whey protein and chicken breast? I can't just rely on chicken or supplements for ALL my protein.
Milk, oats, beans, nuts (almonds for example), peanut butter.
Thanks brah.
How hard is it to learn power cleans on your own?
Don't want to injure myself, or destroy anything around my cramped homegym setup
I did something to my right biceps a month ago and while it doesnt hurt constantly anymore, a sensation comes and goes throughout the day still
why not lose some weight and wait it out, and then hit the gym again right? it should be easier to get back on track after a week or two of full body regimens and this time I can really focus on getting some packs going
My knees feel like they're starting to hurt during push ups. Is there something wrong with my form or is this usual and I shouldn't be too concerned with it?
>fracture my T12 by doing squats
>am still dealing with debilitating chronic pain years later where all the muscles in my middle back constantly ache and I never get any relief
>work in a fricking office which saps my energy further
How do I improve my situation before it drives me to check out?
DL or RDL?
I do rdl, but only because I find it more comfortable.
I find RDL easier to cue. But I don't DL much at all tbh
In the same way that 3x12 is kind of the "default" BB lift volume, what would it look like for str training? I want to program part of my week for powerlifting but keep the other half high volume.
As far as I understand for strength it's usually 5-8 reps, and sets vary from 3 to 5.
It's not like 5 or 6x2 or something?
How do I talk to the cute girl behind the counter?
Get a wingwoman.
Reduce reps first, then weight by the minimum possible amounts.
the noob gains are maxing out after a year
I want to add 15kg to my OHP, 20 kg to my Bench + Squat,30kg to my Deadlift - what's the best way?
I've been doing 5x5 (OHP and squat), 5x8 (for bench), and 5x1 at near 1RM for deadlift. Should I change these sets/reps to try add strength for 1RM, keep the same, or focus on increasing accessories in the weeks between attempts to see what I can max?
I don't care about hypertrophy or aesthetics atm. I just want to know if I should keep doing what I'm doing and eventually I can push slowly out of the plateau, or if I need to make some changes to increase what I can max.
Can shit food affect your mood? Soon as I eat something relatively unhealthy my mood crashes and I start having negative thoughts.
Does Cardio really kill gains? I feel like I have to run at least 3 days a week otherwise I feel line shit
Only if you're doing so much and/or at such intensity that you have no strength to lift, or burn through too many calories.
What's a good lift if I want to carry a girl in each arm, as in they sit on them as I carry them?
If I do 80 pound dumbbell shrugs, should my barbell shrugs be around 160 pounds? How does stuff like that work?
So I was dipping with weight heavy enough for me. The whole excercise had 60s of time under tension.
Taking slow with that much weight was too much for me.
Am I training strength or will I get some growth?