Questions That Don't Deserve Their Own Thread
>keep it fitness related
>no medical/mental health
>no relationship q's
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Questions That Don't Deserve Their Own Thread
>keep it fitness related
>no medical/mental health
>no relationship q's
Shopping Cart Returner Shirt $21.68 |
DMT Has Friends For Me Shirt $21.68 |
Shopping Cart Returner Shirt $21.68 |
Does Mentzer actually have a point or is he a drug addicted schizo and a grifter?
Does collagen work? Does Lion's Mane work? Does biotin work? Does retinol work? Does eating your poo extract the nutrients your body missed the first time around?
>Does collagen work?
Yes
>Does Lion's Mane work?
Not as strongly as advertised
>Does biotin work?
Only if you're deficient
>Does retinol work?
Yes
>Does eating your poo extract the nutrients your body missed the first time around?
If you mean extracting e. coli then yes
Lion's Mane is an extreme 5α-Reductase inhibitor so keep that in mind if you'rte going to take it for extended amounts of time. I've lost A LOT of hair on it.
>I lost hair on a 5ar inhibitor
Your an fricking moronic
Why does my knee hurt? I’ve been trying to get into rooning and worked up to 1.6 miles but had to stop after some pretty severe knee pain. Squatting does not hurt. I can still squat 3 plate easily. 200 lbs so not obese.
Uh, there could be many reasons. Let's start with the easy ones: Do you have flat feet? Are you wearing running shoes? How fast are you running?
I’ve never been diagnosed with flat feet. Yes I wear running shoes but they are kind of old.
Not helpfulXD
you need to replace your running shoes every 6 months or so.
NTA, but I've been using the same shoes I bought from Goodwill for like.. 13 years. They still look good..? They still work fine and I have zero issues? Every 6 months sounds like consumerist bullshit
if the bottoms are complete worn down you could injure yourself, but if you're happy and haven't had any problem keep doing you.
Jesus they must stink though???
>Jesus they must stink though???
No..?? Do you people.. not wash your shoes?
Wash... my shoes? Like in the laundry?
Yes??? And let them air dry?
wouldn't that frick up your clothes?
Why would you ever wash your shoes with your laundry..? Maybe with some old rags n shit if you wanted/need to cushion the shoes from the washer's drum, I guess?
I'm being serious right now. So you put the shoes in on their own?
If I need to, yes. Not the dryer because they'll tumble too much, but in the washer there's no reason not to.
Not all shoes should be washed. That's a really easy way to wear out their look if that's something you've ever cared about.
If you have $30 shoes, sure.
Buy better shoes.
Use this.
oh yeah, I use that stuff on my balls.
Take the laces off and put then in your wife's bra bag to wash with a little laundry detergent, but obviously not if they're expensive/frail but I've never had a problem.
Then let them air dry.
Don't use the tumbler.
what does a washing machine do? it agitates items in a tub of soapy water then rinses them. its not magic.
>fill sink or bucket with water and soap
>put shoes in
>agitate them (move around vigorously)
>scrub
>rinse thoroughly
WOW U JUST DID WASHING MACHINE OMG
advanced 2000 IQ pro tip:
you can do this with clothes when traveling or camping so there is never an excuse for not washing your clothes don’t be like corpsegrinder and pat O’Brien and have salty crusty clothes
run better
chucks
real men dont need levers to move weight
>chucks
are you the same guy that answered last time or are chuck's just that popular?
Used to wear them a lot but 80 CAD seems a lot for something I'll only wear at the gym, however I guess that means they'll last a long ass time
Gym said I needed to get a separate pair of shoes to wear inside.
Suggestions for a good women's pair to wear at the gym that I can get in Canada? Preferably something not too expensive since I'd pretty much only wear it here. I assume "barefeet" style shoes are a good idea for lifting in general due to the flat sole & wide toe box?
Which class of lever is this machine?
2nd class or 3rd class?
>no gym
>too hot to go out and jog since I have no heat tolerance.
What do? Jog in place indoors?
jump rope, high rep kettlebell swings, burpees if you hate yourself
calisthenics
pushups, ab workout, pullups (if you have anything that allows it), dips (if you have anything that allows it), some squat variant
Should cardio be done right after lifting or should there be a buffer?
I like to bicycle on leg days and do upper body calisthenics with bench and lats.
Should I do them in the same workout or is it wise for there to be a few hours in between?
Is there an ideal "short but sweet" workout for when you hit your goal body/weight? A simple full body routine like bench press, pull ups, squats to hit all major muscle groups? In and out in 30 minutes
Nah just get faster at what you've done. Eat more protein and creatine. If what you've learned and done works, why would you change it?
>"when I've hit my goal weight"
>you should eat more
Shit advice, ignore this dumbass.
>"when I've hit my goal weight"
>If you want to reduce body fat...
Did you two even read the fricking post? My fricking god guys
It depends on your goals. If you want to reduce body fat, you should do it right after lifting. But if your objective is to do cardio to improve your aerobic capacity, then you should do it later.
Why are the outsides of my elbows so sore after hammer curls and lat raises?
Is it something I need to be concerned about?
Do I need to stop doing exercises that cause that pain?
I found it out.
It's just tennis elbow. It's not permanent. You can fix it with kettlebell swings, even if it hurts right now.
Good. I was worried that I did some stupid permanent injury in my quest for strength already.
>you're injured, you should work it more and harder and just push through the pain
Absolutely shit advice.
>You can fix it with kettlebell swings
God frick off with your meme exercise shit
Thanks for your information on how to help it.
Your post was very helpful.
whenever I try working out biceps, the circled part in pic related seems to be what gets worked out. It doesn't hurt during workout. It just gets sore in that one spot, instead of the muscle itself feeling sore or tired like when I work out virtually any other muscle.
Am I just a weak frick who needs to train that part until it can sufficiently workout the bicep? Or am I moronic doing my workout wrong? It's literally only my biceps that I have this issue
>It just gets sore in that one spot
I meant it gets sore the next day, not during workout. Nothing feels wrong during workout
Have you tried reducing the weight?
It’s a 20 lb dumbbell that I do 3-4 sets of 10 reps. You think that might be too much? Maybe I should reduce weight and increase sets?
you’re probably using a neutral grip or using an ez-curl bar
switch to straight barbell or supinated grip dumbbell
biceps are small, you’re not Mike Mentzer, go for more volume and reasonable weight. 10-15 rep range.
never do seated preacher or overextend, that’s how you tear your shit and then you get NO GAINS
>been lifting
>not eating much for whatever reason
>still looking slimmer every day and also showing better definition
Bros i thought this was impossible
Yeah, thermodynamic is awesome
Keep it up , Black person , do not give up.
are there any downsides to semaglutide (rybelsus/ozempic) for someone trying to lose 30 pounds?
i've heard that the weight comes back fairly quickly for most people if they stop taking it
if your options are to either take these drugs for the rest of your life, or change your eating habits so that you don't re-gain the weight you lost, doesn't it make more sense to just lose weight the old fashioned way?
Can you OHP in the squat rack? I tried doing one on my third week in the gym and a gymbro btfo'd me. He always gives me the side eye while I workout now.
you should be OHPing in a squat rack. That guy is moronic
What? Yes you can OHP in the squat rack, where the frick else would you be doing it?
If you’re that bothered just do dumbbell press
I'm all team callisthenics now bros
It was nice while it lasted gymbros, now I'll exercise at the comfort of my home
Hey IST for a couple weeks now, I've had this tight stiffness around my left shoulder blade.
One of my favorite exercises is pull ups but I've been waiting to see if it gets better but it's just stayed the same.
Should I go back to training back or give it more time?
more time. i have the same issue right now, and was out of commission for 5 days. you can also do very light dumbell exercises. I find finding which muscle it is and looking up physio exercises for it helps and also a heatpad.
Just converted from rooning to roowing. Did 5:00-5:30/km paces running but struggling to push past 3:30/500m splits rowing. Only been rowing for 2 days. Is this normal..? I feel like a slow moron rowing but researching tells me the average person can do 3:00 starting rowing. The frick
I should row.
Row for real. I can row upriver and then float back down when I'm done. I can't think of a more reasonable way to exercise. Screw getting it done fast. You do that when you're in the gym. I'd be out in real water. It would be a proper hobby...
Anon I don't know how to float and I live in the fricking city
Double bent over dumbbell rows.
When I do 20 lbs I feel like there's better movement. When I go to 25 I feel like I'm just pinching my shoulders together and I don't even really feel like I'm working out.
Am I doing it right? I hinge at the waist, hold them loose in my fingers so more of my arm doesn't try to pick up slack, and I kind of pinch my shoulders together while trying to raise my elbows.
Alcoholic here. I drink a little over 20 beers a day.
Stats. I'm 6 foot tall and currently 220 pounds this is new like passed 2 or 3 years.
Anyway, used to walk around at 170 to 180. Switched to a beer called lucky Streak yeah budlight protest I know but it's pretty good. It's half the cost of Miller lite so I drank it for a while till I got fat and decided to switch back frick the cash.
While doing so I looked into calories in and out though. Turns out my daily intake including beer is well over 5000 even with lite and every website I go to tells me that makes me 300 or more poumds
The fricks going on here?
You probably walk around a lot.
You probably don't digest that well considering the state of your liver. idk why you're even here being an alcoholic. Just drink less.
You are drinking because you are running away from something. Until you figure out What that something is and deal with it to completion/ deal with it in a health way, you will continue to drink until you get fat and die.
How do I specifically target the short head of the tricep?
why don't people use safeties when squatting, especially with higher weights?
What is th best practice of drinking while exercising and how much is too much water ?
I used to take a little sip of water after every sets, drinking 1l for 1h30 of training.
Was told it would be best to not drink after every sets vit after every type of exercise and as little as possible
It takes me an hour and a half or more to do this:
Squats 5x5
Bench 5x5
Row 5x5
Hammer curl 5x5
Lat raises 3x5
Should I lower the amount of time I rest?
I usually do 90 seconds between sets but that's when I reset the timer so in reality by the time I've gotten back into form it's 100-110 seconds.
I also wait 4 minutes between exercises and more for squats.
I've still got a lot of weight to lose and I haven't started Cardio. So should I lower the rest times even if it means lowering the weight I can do so I can fit in cardio? Is all that rest time stuff bro science like how lower rest times are for endurance and higher rest times are for strength?
>Row 5x5
>Hammer curl 5x5
>Lat raises 3x5
What the fug? Don't do rep schemes like this for isolations. 3-4x8-12 fren
how does one know when to change from a beginner to intermediate routine? and to an advanced one?
is simply a matter of time? or does it involve some kind of quantifiable measure?
When you stop progressing, you feel mega fatigued and start to back slide
my brother got some creatine a while back and it said to take a break from it after 3 months of use. My container mentions no such thing on its label and its the first time ive heard about recommendations to not just use it ad infinitum.
Is there any reason to not just keep taking it?
>take a break from it after 3 months of use
First time I hear of such thing.
The whole point is to keep taking it. There are virtually no downsides.
>friend posts a picture of arizona ice tea in whatsapp group
>"im about to shove it inside me"
>"into my mouth, anon, before you ask"
fricking moron is already a step ahead of me. what would be the perfect response?
"I bet."
I'm a fat frick trying to fix myself, and what I'm finding to be my weakest link is this part of my back. Whether it's cardio, lifting, or even just household chores, this part of my back is what tightens up and starts aching first. While I know weight loss itself is going to make a huge difference, are there any particular exercises or stretches I can do to target this area and strengthen it up so I can go longer and harder with my other exercises?
Barbell back squats will fix you; go very light and ATG and very slowly work your way up.
Is there a point to rest days when cutting?
My routine at the moment is:
Monday: Lifting/BJJ
Tuesday: Lifting/Cardio
Weds: BJJ
Thursday: Lifting/Heavy Cardio
Friday: Rest
Saturday: Rest
Sunday: Heavy Cardio
I feel like I could not rest on Friday or Saturday and maybe add more lifting but I don't know if it'll do more harm than good.
no, you should trade a rest day for one of your mon-thurs since you're doing a lot of heavy work plus heavy cardio.
it looks like you're trying to generalize, and that's not something you can do with sports / exercise. You can't become the best at BJJ lifting and lots of cardio. You should focus on one thing, perhaps do more BJJ and do less cardio because BJJ essentially is cardio.
You're looking at burning out or overtraining if you add more days, that is of course on your days where you work out you are actually pushing yourself.
My gf tried to keep up with me drinking we had 7 shots and 5 beers/ciders in like 2 hours and she's rolling around Incoherent and I'm legit good to drive am I just immune to alcohol I usually drink a bottle of two of spirits and a 6 pack of beer and don't feel it
I'm 6'2 22% BF 245lbs and have been drinking since I was 12 have I just become immune
I wake up multiple times in the middle of the night while sleeping, and by the third or fourth time I'm up for the day, even if it's 5am and I've only had like 7 hours of sleep. this shit is getting annoying, how do you just fall back asleep when your body's trying to pull this bullshit? I'm like an old man in the middle of the day every day around like 3-4 cause of this
how much caffeine are you consuming during the day?
sleep apnea?
none. I don't want to start caffeine cause I think that will make it worse.
no sleep apnea but I do wake up with sleep paralysis occasionally.
I am sorry bros but i have been wetting my underwear ever since i started working out. Idk but whenever i do deadhang pullups my precoom starts to overflow and dick gets hard af and never goes down unless i coom. How are you guys tackling this problem?
unironically wear tighter underwear. Your dick is probably rubbing when doing these exercises which is why you're getting hard
It'll vary from person to person, but the human body can't hold onto a gallon of water so you'll probably need to piss once or twice during the night.
meme. Most "natural" supplements are memes and are just food.
Why don't chimps get orgasm that way? They jump around naked all the time.
very few animals frick for pleasure, humans are one of the only ones that like the sensation.
Are ya kidding me? Chimps kill males and rape females from the other tribes.
depends on the genus. Many animals do not frick for pleasure. Some chimps and apes do.
>Some chimps and apes do.
Chimps, Gorillas, Macaques, Bonobos have sex for pleasure.
I recently fixed my sleep routine.
>Cold and dark room
>No electronics 1 hour before bed
>Go to bed at the same time religiously
Was working really well for about a month. Falling asleep quick. Sleeping through the night. Waking up without the aid of an alarm clock. Then just recently I've been waking up in the middle of the night ~3-4hours into my sleep. I can't think of anything that has changed but it is impacting my ability to recover. Any anons have this happen and know how to fix?
What kind of equipment can I get someone who is going through physical therapy for a knee injury, or what in general can I get for the health and fitness of a 60 year old woman?
Are Sandbags a meme? I already bought into the kettlebell meme.
I'm gonna hop on a LULULxU routine, and I was thinking about "volume days" and "intensity days" (I've seen people misunderstand this a bit, but what I mean by that is basically high reps/isometrics with low weight vs low reps/explosive work with higher weights, to work on slow and fast twitch fibers, not necessarily cranking useless reps vs powerlifting)
But I'm wondering, would it be better to have dedicated days like this, or to mix a bit of both on one same day ?
Thoughts on ginger for energy boost ?
I got a slight pain in my inner thighs, closer to my crotch, from squatting. It's not dehabilitating, but it's a little more than just an ache. Should I take a break, or? Not even squatting that heavy.
You might be going too wide
I considered that might be the case, I'll try it more narrow, though I might have to decrease the weight then, but if it's for my own good then yeah
Do you pronounce it CICO or CICO?
I say israelite-o
Are incline press and dips all you need?
Flat seems like a waste of time if I have limited weight
just do squats
Just came to ask something about leg day too
My legs are not sore but they still have a kind of fatigued sensation, should I go for them squats or just give up on life?
What's that website called where you can compare your lift levels/see how much of a DYEL you are?
Like
>bicep DB curl
>novice: 20lbs
>advanced: 40lbs
etc.
(numbers are just an example of course)
google dumbbell curl averages
should be first result
damn it i spent like 10 minutes googling shit like "exercise level comparison" and found nothing, but that's it, thanks
you're welcome, king
I mainly use it to find exercise starting weights for my gf that I got into lifting
It's called Symmetric Strength for anyone else wondering.
Should I be rotating muscle groups during my rests after sets? I feel stupid just sitting there for minutes resting before my next set. I did pulls between my pushes yesterday and it felt fine
How do I effectively tell my gf she needs to lose weight, while minimally hurting her feelings?
Talk to her how your teacher/boss would talk to you about something you're not doing right.
"You know you could be doing better. This junk food we buy isn't helping anybody. I want to be fit with you forever." Let her be mad for a bit if she gets mad but then take her to the gym and get her lifting and doing real exercises.
Also super fat girls kill their babies int he womb. Turns out being unhealthy is unhealthy.
That's stronglift, which is essentially SS.
Please... my times.
If I stretch my legs before I sleep, will I not need to do it the morning of my run?
Stretching before a run is still important regardless of how limber you are the day before. Being still for hours at night is enough to tighten your muscles. Do some light stretches before a run regardless.
m8 there's no way around that without hurting her feelings. If you're gonna say it, say it supportively. "I love you but you're weight gain is effecting how I view you, would you let me help you lose some weight?"
and you have to understand she may reject anything you say. This is potentially relationship-ending.
It's not really resting if you're doing shit during it. Just relax, rest is part of gains. If anything that's a sign you aren't going heavy enough.
diff anon here, I think I mentioned the chucks the last thread, but they are just a really popular shoe for lifting and among the cheaper options.
>80 CAD
That's really not that much, particularly for shoes. Inflation has raised the cost of everything post-covid, but even 10 years ago they were like $60 CAD.
dude just squat stop making up excuses
What's your end goal? No point in doing a program if all you want to do is lose 10 lbs. You gotta narrow your vision.
>making up excuses
not excuses, they're fatigued but not sore dumb homosexual
>hubooblloobloo muh legs are fatigued goo goo ga ga i don't wanna squat waaaaahhhhh
I dont want to impair my recovery or lift less than I usually do
Post your homosexual body, I want to see how you look discipline boy
>"post body"
>doesn't post own body to prove he's serious
cry more homosexual, skip your squats like a fat woman
You think I'm skipping
but what you dont understand is that when I flex my quads they burn as if I'm in my last rep but they're NOT sore
that's what I mean when I say fatigued.
Have you ever thought about not projecting your lack of discipline so much? You sound like you're just coping out loud with your own homosexualry
habloo bloo bloo bloo wah wah wah
bunch of excuses from some whiny homosexual. Work out or don't pussy.
Nice advice, dont ever rest your muscle, good one pal
now post your body I want to see how that advice's working on you
Everything at once, get my lifts to my old level, gain endurance, lose fat. I know...
I mean, it sounds like you just want fitness in-general. You gotta prioritize what you want first; fat loss or strength gain. Personally I'd recommend fat loss as you'll gain strength since you're essentially starting from beginner numbers again. Do a beginner program and once your strength starts to come back switch to an intermediate program. Bulk when you feel like you want more strength, cut when you aren't happy in the mirror. Do cardio where you can. GL
Is there any reason to do deadlifts when you already do power cleans? In the context of martial arts training.
Power cleans and deadlifts are entirely different movements
need chest exercises
i don't have a bench/rack. only dumbbells, barbell and a mat
floor chest flies
floor bench press
thank you
Does anyone have yhe picture of the guy who obly exercised his core? Also give me pictures of people who turned themselves into mutants by training only specific muscle groups.
I haven't been working out for almost 2 years. Tomorrow I go to the gym again. What should I do to get back? Immediately start a program? Or something else?
Sup guys, recently started working out with weights, read the sticky and i'm currently trying to make a structured routine that incorporates calisthenics, my question is at the same time i've been watching videos on youtube that really recommend exercises like face pulls,or farmer walks, and most beginner/intermediate routines rarely include exercises for traps/calves and muscles like those, i don't plan to be a bodybuilder and i don't think i even need to do curls for example, so how can i structure a routine that's simple, hight intensity and covers the most important muscles?
Just follow a recommended routine. Don't try to make your own especially when you're just starting out; you don't know what you're doing and will just end up doing memeshit for months or years.
im starting out with weights, been doing calisthenics for years now, primarly want to develop my legs and core and the thing is many videos explain just with squats/dls you're not covering many other muscles in your legs that might be required if i have to carry something or someone for example
>You dont need lots of weight to work your traps, arms, and delts
the only exercise i do for biceps are pullups and i think they are enough for example since i'm not a bodybuilder, just don't want to have parts of the body that are completely neglected like minuscule calves, or certain parts of the legs/back that might be important for general health or if i ever need to carry/lift real objects, maybe i'm watching too many squat university/athleanx videos i don't know
Literally all beginner routines target legs and core. GSLP includes rows which hit hamstrings, combine that with squats and DL's and you have hit all the major muscles for a beginner.
Don't listen so much to youtube bros there's literally no way to know who knows what they're talking about vs who's just bro-talking their way with a lucky set of inserts and financially-blessed diets.
legs and core for sure but apparently the kind of muscles activated in the legs during a squat are not the same as the ones activated during a farmer walk for example, and in my short experience muscles like abs recover way faster than legs in example, i could do leg raises or crunches to failure for several sets and be fresh the next day, but i squat to failure once and its game over for a week
thanks for the answer, still i want to do weight training, i want to include calisthenics for the fun of it, weighted one arm pullups would be sick, but having chicken legs is shit
>maybe i'm watching too many squat university/athleanx videos i don't know
You're
In my opinion pull ups, push ups, pike push ups, crunches, australian pull ups, one leg squats and negative nordic curls ar all you need for your objectives
You dont need lots of weight to work your traps, arms, and delts.
I recommend just finding a few heavy rocks and using them for your traps
Either way, I think arched pull ups can replace face pulls
And for traps with your body weight, get on a handstand and shrug
How do I ask for a spotter at the gym? I want to hit RIR zero and I just moved into town. i have no friends. ive had my GF spot me a few times but I'm afraid she won't be able to actually help if needed.
>go up to guy who you've seen lift decently heavy weight
>hey, could you spot me? I'm trying to [goal]
>he says "sure" or "I can't bro"
>if the latter, repeat steps with different guy
there you go.
Asking a guy to spot is basically telling him "yeah, you look like a guy who can definitely lift this off my chest."
Don't worry about it, you're giving someone an indirect compliment.
Guys, the right side of my body is more developed than the left side. How do I correct this?
I also want my core not to look so rectangular shaped. Please help !!
neither side is developed anon. You're just out of shape and mildly skinnyfat. If you want to even out your strength, any exercises that you can do more one side than the other, always lead with your weaker side. Limit your stronger side to the amount of reps you can do on your weaker side. Continue until both sides are the same strength.
Pull ups and rows are what fixes the rectangular shape
I was even skinnier anon, this made me cry a bit. But thanks
What should my weight be at 6'1 to look good lean? Got spine surgery and was out of it for a while, am going up from 170 to 180 slowly but steadily, was thinking 190 should be the goal.
entirely depends on how toned/lean you want to be vs bodyfat. There's not gonna be an ideal number as it varies so much.
Besides shrugs, how do I develop big traps?
Don't have enough time to commute to a gym before or after work so I was looking into a home gym system. Anything I should know before diving into this? Was looking at a stack system by Marcy up to 150lbs, is that enough to lose some weight and get into shape? What else can I get to supplement it's shortfalls
losing weight is about diet, not exercise. Otherwise I wouldn't recommend a home gym if you don't even know what program to run, costs adds up fast for even a shitty home gym setup.
Just diet? Not a bit of both?
You can get to be deathly skinny through diet alone, lifting builds muscle and burns calories, sure, but the calories burned through exercise are a pittance compared to not ingesting the food in the first place. It's really hard to burn 500 calories through lifting (roughly 3 hours straight) or cardio (5 miles of cardio) vs just not eating a king size snickers.
Why not fast instead of workout then? I mean, what you say makes sense, being alive nowadays is one hell of a workout lol
My diet isn't too horrible compared to most Americans, and I've been slowly cutting back on goyslop. I guess what I really want is to supplement my diet with better psychical activity than walking
>Why not fast instead of workout then?
You could, though fasting is more of a trial of will than endurance. You still need to make sure you're getting essential nutrients, and breaking a fast usually leads to binges which can completely erase your progress and then some.
>I've been slowly cutting back on goyslop
That term is just a IST buzzword and doesn't mean anything. As long as you're counting calories you'll be fine. It really doesn't matter what you eat as long as you're not an alcoholic.
> I really want is to supplement my diet with better psychical activity than walking
You can totally lift, I'm just saying a home gym when you don't know what you're doing is a potentially exponential expense for not great returns. My advice is to make time for gym if at all possible. If that means waking up 2 hours earlier, make it happen.
don't pay for programs newbie
Thanks for the advice anon I really appreciate it
I bought the machine. Program is free.
homosexual colorado governor closed the gyms during covid.
Putting yourself in a caloric deficit means the body needs to take stock of what it's got and what it can afford to lose. If your body is lacking a lot of essential components other than just str8 up calories and it's not really using it's muscles anyways well it's gonna eat em up.
Working out on a relatively mild deficit is largely about preservation of the muscles one has already built.
Thank you king
this gay doesnt like cardio
Even if that was true, it changes nothing about diet > exercise when it comes to weight loss moron.
It's dumb to waste your effort on eating less instead of working up your cardio and burn 500 calories daily AND having an usable body
>you shouldn't waste effort on eating less
>instead do 50 minutes straight of cardio
you are moronic. if all you want is to lose weight, exercise is entirely unnecessary. I'd still recommend lifting and cardio regardless, but it's a different goal at that point.
X3 is 5 dolla. Ez program. Portable. Efficient. Works.
Hey bros, /wide/ hip bones/love handle haver here. I've been cutting, spamming delts and chest, also increased back frequency a ton to try and offset my hips. For lat focus I do chinups, yate row, db row, and supinated lat pulldown.
Any other big lower lat builders I'm missing?
Been doing omad every day and 72s/48s at least once a month for five 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 reduction but 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.
Bros does whey protein go bad? I found a big ass bag thats two years past the best before date. Its been opened but has been stored well.
I haven't seen it go bad necessarily unless moisture gets into it, but it does get funky. I had some expired protein and it made my stomach curl after eating it.
I think you're overthinking things anon, you don't need to hit EVERY single muscle starting out. Simple routines are there to help you get basic strength staples down. After that point you can start filling out the weaker areas and accessory muscles.
Been on Greyskull LP for about 7 months now after never working out in my life and I'm starting to stall on a lot of my lifts.
Should I move to another program or keep going? Which program should I move to if I do?
29 yo
5'6
145 lbs
3x5s
155 bench
150 squat
95 OHP
200 DL
Does the standing press, without leaning back too much, involve the upper chest? I do it with dumbbells and let the handles touch my upper chest and pause there for a second.
I don't have access to incline presses/flies so that's why I'm trying to figure out to hit upper chest
12 weeks cutting -500 cal/day. At this point I just dropping the las bit of fat maybe 2 weeks more but the last days I've not been able to sleep well due waking up 2 hours early (I'm sleeping ~6 hours instead of 8) Should I do a small deficit instead? -300 cal/day maybe?
can I get used to lifting heavy everyday?
Why do you want to do that? There are so many better things in life.
to entertain myself
Just swallow dbol like candy and stop working a dayjob.
So uhh... Did any of you ever do pullups if you weighed 300?
It's recommended so fricking much and I can't do them.
If you're untrained and 300lbs fat, you're not going to be able to do pullups. Period.
Feel free to do assisted pullups, tho. It's fine, you do what you gotta do, you know?
How long will it take me to go from 27% bodyfat to around 17%? Currently doing Keto.
How can I use tbharchive.orgIST to filter out threads which have less than like 100 reply I want use tbharchive.org old archive thread as IST casue current IST is filled with coomer I want browse only old fit threads like 2015-2017
If I make a shitload of rice in advance for meal prep, how long can I keep it in sealed glass meal prep containers? I keep seeing "Toss rice after a couple days" but I also see people meal prepping rice for like a week in advance.
I would freeze it all so it lasts forever
Thaw the night before
do you freeze the whole thing? Like if I made a couple days worth of chicken/broccoli, do i just freeze the whole meal prep container, or freeze a block of rice and grab a bunch and thaw it overnight each day?
im moronic.
I'm 5'4", weighed 180 at my peak and now down to 154, with the intention of beginning strength training once my weight loss is done. Have lost it mostly with fasting and omad. I'm noticeably skinnier now, but still feel I have a lot of fat left.
How will I know when I should switch from losing weight to beginning strength training?
Is there a simple recommended meal prep plan? I'm fine with eating the same thing every day, I just don't know where to even start on diet.
Would there be any benefit of starting calisthenics while I'm still focusing on weight loss?
>10min running
>15min stretching + warmups like pushups and abs
>30min lifting
>20min swimming
rate my workout. Is this ideal use of time?
if it was intense yes
Can you recommend some good exercises that workout the arms and shoulders using these
You can try throwing them at people.
What happens if you eat with a calorie deficit forever?
Something like that happened in Russia and China, but not in Poland, which brings up some questions about efficiency.
I literally have no idea where to start in regards to lifting. I'm a poor homosexual.
Any templates or something would be greatly be appreciated.
Can you get your hands in ROCKS and BACKPACKS?
I have 2.
For one, what's the best entry level flexibility/mobility routine I can incorporate into my training from scratch and take all the way to advanced stretches? There's not a whole lot of info to sort out the good from the bad and a lot of it is meme shit marketed to roasties. I started working on hip adductor flexibility for side splits with the dragon stance and deep side squats.
2, how do I prevent hip inpingement? I try to have good form on my stretches and it doesn't happen often, but sucks when it does. I also am into kickboxing and sometimes do slow kicks to work the flexors, but want to make sure I'm doing them safely.
hey IST bro's how can i have very dense and firm muscles as apposed to bodybuilder synthol-like puffy muscles? some people say to work in 2-5 rep range with heavy weights and other people say that muscle is supposed to mature...
I think you're confusing steroid muscles for synthol. bodybuilder muscles are gigantic, not "puffy". You really don't need to worry about getting "too big", it's significantly harder to builder muscle than you'd think.
>muscle is supposed to mature
I've literally never heard of muscle "maturing" before. Like, just getting bigger? That's from lifting.
As for rep ranges, it entirely depends on the muscle worked and type of lift. Under 3 reps is very very very small though.
JESUS
I'm just realizing how much I've been coping to excercise less. At least I havent stopped working out since I first started
But it was really shit dude, it WAS according to my level at that time but the volume wasnt enough as my progress hasnt been the best.
The energy boost from creatine really changed my perspective. Now I've set my mind into a routine I made, with enough weight and volume which I'm going to make an effort to complete, and grow, because what I've been doing... I cant understand how I was this moronic....... I cant remember what I was thinking, I hope I was just taking big breaks of high intensity work
Don't beat yourself up.
Even if nobody ITT looks like Hugh Jackman's Wolverine, we're lifting.
I feel better. A lot better and I can't even see any results yet because I'm fat, but my quads feel like they're the size of a toddler and my forearms at least have definition.
Are calories from alcohol different? Not a fitness guy but decided I was too fat to drink full flavor beer went light. Got curious about how quickly I'd lose weight and looked into it. 144 calories per lucky Streak, cause it's cheap, to 94 for Miller lite. I'm a 20 or more drink a night on weekends guy, saw that's 1500 calories or abouts. Got me curious counted the calories if a smaller meal I'll have at the end of a night. Pork chop, couple baked potatoes and whatever frozen veg usually takes a stick of butter. What I'm seeing online is I'm at like 5k calories a day. Before I switched to lucky Streak for cheap I was 180 pounds at 6' but drank even more. What's worse, when I lookup calorie calculators they say I need half the calories I take in to maintain weight if I'm exercising intensely 5 days a week. I haven't been to a gym since high school and lived this way or worse at 180 most of my adult life. And I'm losing weight now I've switched to light beers but still way above what the calculater said. Wtf is happening? Am I just mutant? 5k calories is a joke, I'll reck 2k as a snack
>I'm a 20 or more drink a night on weekends guy,
Not what I meant im drunk. 20 or more is a weeknight every day5 deal. Weekends I'm cleaning the 30 rack
You posted this before. You're an alcoholic. Stop drinking.
Shit thought I might have. I'll go to bed now thanks stranger
Yes, they are. Empty calories are something of a meme, but the exception is alcohol in which they're worse than normal carbs and have no other meaningful nutritional value.
Sorry man, you seriously need to stop drinking so much. You don't have to swear off the stuff necessarily, but the amount you're on is killing you slowly. Forget muscle gains, you're losing everything else *including* muscle gains.
What I mean is that the calculator told me I should be 300 pounds if I was exercising intensely every day to be maintaining this daily consumption but I'm neither 300 nor do I exercise. And I've lived this way for the passed like 15 years.
friends help
i am not hungry but i trained today, should i still eat?
Is the goal to gain muscle? Eat. If not, who cares? Do what you want.
Beginners can make strength gains on a cut. If you're gotten your beginner gains already any gains you get on a cut will be minimal.
>. If you're gotten your beginner gains already
And how would I know if I did?
Simple: you've stopped consistently being able to add 5lbs to the bar on most of your compounds, principally the squat and deadlift because these are the ones you can throw the most weight on. Then it's either deload and try again, eat more, both, or just decide this is it and switch to a slower progression scheme.
I see, thanks. I'm going to attempt a PR at some point this month see how it goes from there.
If you're PRing "sometime this month", either your beginner gains (sans more calories) are topped out or you're strong enough not to have to worry about this question. A beginner hits PR's every session, not some scheduled future date.
Is it possible to make strength gains on a cut as a novice or should I bulk? I have been cutting for over a month at this point and so far I'm not feeling weaker, but I may be getting tired a little faster than before I started cutting. I also heard that It's difficult to progress in weightlifting while on a cut. What do IST?
Im starting out and doing machines plus cardio, should I take creatine even if Im not weightlifting?
No real point, creatine is specifically for muscle water retention. Machines rarely will need the extra push.
I still kinda wanna take creatine for the neurological benefits too and add it to my nootropics stack. Any major downsides to doing this aside from retaining water weight if Im trying to do fat loss? I know its just more mass rather than being fatter but I would like to see my progress in terms of my appearance changing as I progress
What exercises can I do to help my bench? Feels like its lagging behind and my chest is weak af
How do I work my arms on a stationery bike?
Get an assault bike.
What's that book about strength traning?
how to reduce belly when I'm already reducing my carbs intake, doing all types of abs, and it's the only place of my body where I have fat
I've been doing these for three months, and seen no reduction
>it's like I'm rip but while wearing a floatie
A. You can't spot reduce fat. You either slowly lose it from all of your body at once or not at all.
B. Carbs have nothing to do with fat loss. A calorie deficit is all that matters.
C. read the fricking sticky
jesus christ anon this isn't a blog
>130kg
That's really heavy. You sound like you're fat and just trying to dance around it.
Do you not trust your coach? Why pay for one if you're going to come here for free advice? It seems to me like you're unfocused on what exactly you want and your meandering post reflects that.
I am actually really good for my weight. I can do 22kms hikes. I don't get puffed out. I carry 25kgs bags of retaining wall cement daily for 10 hour days.
I simply eat slightly more than I burn.
I also climb really well in the gym in terms of weight.
And I know IST has people who are at best milk drinkers who talk shit but I am curious to see if there are some sort of some moronic people here that don't simply talk out their ass while looking like someone who never lifted a single weight.
>I am actually really good for my weight.
There is not a single human being on the planet over 110kg that is in good health for that weight. I'm sorry I'm being blunt with you anon but you are not gonna convince me that's a healthy weight. You're medically obese. You can be decently strong but that doesn't mean you aren't overweight.
And again, as for your question(s), I'm not understanding what your end goal is. You seem to have no real goal outside of lifting and don't trust the trainer you're likely paying for, so what exactly do you want us to tell you?
>I don't have blood preasure problems,
>I can run 19ks for over 5 mins
>I work 10 hour days landscaping, 7 days a week
Hell the only problems I have would be the weight overloads my knees sometimes.
Is it healthy to be borderline obese, frick no.
I am just resilient and have a ton time to drop weight
What I am saying is that i'd do things to push my limits but wouldn't suffer the kind of problems relating to being over weight.
I met a bloke who is 133kgs are work and he needed to sit and catch his breathe while for me I acted normal like I was below 100kgs prior.
The only issue outside of weight and organs and shit is having sex isn't as good because some fat builds around the grind area and you need to use extra energy to get fully in.
But if you saw me you'd think I am maybe eddie in size, but with less dad bod belly
>Is it healthy to be borderline obese
you aren't listening anon. You're not borderline obese. You ARE obese. You are the literal medical definition of obese. You are not that far away from 300 lbs.
>I am just resilient and have a ton time to drop weight
you're already 33. The older you get the harder it becomes to drop large bouts of weight. I'm not saying you don't have time I'm saying that you should prioritize while you still DO have time.
>I met a bloke
I don't care about your anecdotal stories. You are obese and likely very obese. There is no such thing as being healthy and obese, and it will impeded any kind of strength gains you want to have going forward and potentially frick up your health down the road.
Frick strength training for now, just lose some weight. And stop paying thousands of dollars for a trainer who you aren't fully satisfied with. And yes, just because you get results doesn't mean he's completely satisfying you with his services. If you want to know why and he won't explain, why the frick pay him so much money?
tough love but needed to hear it mate
A man can be in denial for so long until reality hits
I guess my question was
Bodybuilding weight lifting has some draw backs with burning out and shit
Strength training is easier to be stronger and lower reps higher weight
The rule of thumb is sort of diet, exercise, and move.
What would you do to lose weight
They have two different goals yet still move weight and burn energy
and with a calorie deficit they both will reduce weights together
Thoughts?
>What would you do to lose weight
I used to be obese when I was younger, not to the same extreme but I was 220 lbs and just over 30 BMI. The simple solution really is just "eat less". You don't have to carb cycle. You don't need to take multivitamins. You don't need 2g/kg of protein. You literally just need to count calories and make sure you're in a constant calorie deficit consistently. Too many people overcomplicate diets because of "optimal ketosis" or "perfect GI tract" or other dumb shit. If you eat less calories than you burn, you lose weight.
Over a summer I lost 35 lbs and it's ultimately stayed off ever since. Nowadays if I want to lose weight I just subtract 500 calories from my intake and up my cardio per week.
>They have two different goals yet still move weight and burn energy
At the end of the day you have to figure out what YOU want. Do you want to have a big muscular body? Do you want to push heavy-ass weight? Do you just want to lean down and keep the strength you have?
>and with a calorie deficit they both will reduce weights together
not necessarily. A proper routine and diet will have you mostly retaining strength with minimal losses, certainly not anything that will hurt you in the longrun. And even so, that's to be expected with weight loss: it's just part of the process.
>130kg
>I am actually really good for my weight.
anon...you'd need to be 6'9" for that weight to not be considered obese. And I'm betting you aren't. You should really consider losing a considerable amount of weight if you care about your health.
If you are regularly doing hikes and working manual labour, then the only real problem is your diet.
When I was a chippy, the guys I worked with ate like shit, punched darts and drank but were all in decent shape. It's with age that all that will catch up to you and before you know it, you're the old fella with the beer gut.
I think for exercise you're definitely getting enough, maybe 2-3 days in the gym with lifting + cardio will expediate your progress but you have to get your diet locked down.
>start slow, small deficit
>high quality fresh foods
>you don't need to go overboard with exercise burning you out
>keep active at work/recreationally
>strict tracking of kcal and slowly increase deficit
I know it sounds like general advice but it does help to know about other people and their experience based towards mine.
Been a few times I have hidden some binge eating times.
I mean mate, you try being carb strict on two low days in a row to where you deplete all your free sugar and are told by your boss that you now need to carry 80kg posts on your body and walk them 500 meters down the road
But you are right though, I fricked up so many times with dieting and it is hell hard to ignore the energy drops.
At the end of the day we're regular blokes.
I don't personally believe in the limiting carbs thing, we're not going on stage or relying on purely muscle definition to earn.
It's a great source of energy and with a comparable lifestyle there's nothing wrong with it.
Just switch the source of the energy up with rice, wholemeal bread, oats, rice noodles etc.
Slower release and you won't crash energy wise.
The coach is trusted by me completed
Explaining things so I understand wouldn't be a strength of his.
He says to do something and I do it. It does get results and I feel a ton better by not asking questions.
But like bro science back in the day, you know that it works but not why it works
I am a analytical minded person and if I don't know why something is how it is then I don't know if I am doing it right.
Squats were easy but knowing why deep squats were better even though 90 degrees were considered the best since the 60s is why I like to know if it is bro science or not.
Let's put it this way
I suggest a change, he does big changes and dieting changes to match, the next day I am on that program until adjustments are required.
Man isn't paid to educate, he is to make his clients get results while being healthy, and seeing success through his clients.
Failing or not doing the work actually makes him drop you from his client. Even though I pay him 24 thousand a year.
> I pay him 24 thousand a year.
Please be in some funbux currency because if you are actually paying someone thousands per year for mediocre results and to stay obese you are getting scammed
16 PT session a month
24/7 diet and supplement support on tap with options to do roids and other harder or different stacks
Plus he is a mate of mine and worth the money.
Funny thing is I manage to ride it off on tax due to a illness in my body relating to cancer but not cancer (will say shit here about what it is).
Australian laws work so well that I get pro coaching for free.
>$15k us dollars per year to a trainer
holy frick man, I cannot believe you are defending this like some worthwhile investment while being obese.
>24/7 diet and supplement support
fat good that did if you're 130kg
>Plus he is a mate of mine and worth the money.
You're throwing away multiple vacations-worth of money a year on something that isn't making you less obese. I don't know how you are spinning this is as a positive investment.
>I mean mate, you try being carb strict on two low days in a row to where you deplete all your free sugar and are told by your boss that you now need to carry 80kg posts on your body and walk them 500 meters down the road
...have you tried not doing this carb restriction shit? Just counting calories and reducing your intake? like the more I read from you the more I get genuinely concerned. You sound like a prime candidate for heart disease.
I went to 12 different gyms and paid 40 dollars per 45 mins for those PTs.
They didn't even know if I was doing squats right.
Multiple ones went straight to sumo food placement. One I had was awkward as she didn't even talk to me. Another did nothing but machines and literally googled a routine and gave it to me. None knew how to make exercising line up with food intake.
Fitness is very over saturated here in australia. But if you look a shelby you pay him 2 thousand dollar per 10 weeks for him to coach you.
Well my one actually helped him train while training with him in the states as well as has his personal number.
>I digress
He has just proven his worth far beyond any other person who does PT courses. 24 years experience. A ton of comp 1st places, knows everything about bodies in relation to foods
I have lost 27kilos with this coach before.
It isn't science but it is hard if you do it right.
You can limit calories and lose weight, but sometimes if you add them back in you gain strength and restart body shit
Having someone where they know the body and you just eat the changes is why you pay money.
If I seriously woke up tomorrow and said I will do body building, it would be two years where i'd become well comp ready
That's what he does. Losing weight and doing comps are two different avenues of ftiness.
Hence why he is a coach and not a PT
Coaches do everything whereas a PT tells you that dad will come home if you lift this weight, then come back next week same time.
Man does what he preaches
178cm
you aren't listening at all. I don't give a shit if the coach is mr olympia. The problem isn't the coach it's that you're trying to justify it through all this certification and blabbering on about body composition and not tackling the issue head-on that you're having issues with the programming and failing the diet.
Plus, if he's a roider, do you trust he's giving you a plan that is doable for natural athletes? Roiders can do all sorts of programming that would send a natty to snap city.
And please don't do steroids if you're obese. It will frick you up. I've given you my advice anon. I'm signing off for the night.
I have read everything.
I am taking notes, legit notes I will incorp into my mental map
It is serious.
Thanks to all who have commented and used their time for this
>red the frickeng stincky
i would, but the link on body weight loss is not working anymore
I will put out some of my details, hopefully some bros can give me advice
>33
>130kgs
>Feeling fat af
I Started a bodybuilding and carb cycle program a year ago. I constantly burned out which made recovery longer and limiting.
So a year ago I got a coach well known in the fitness world (trained lead australian bodybuilders, this guy is legit, met some pros he trained too)
Anyway
Some dieting worked, I would lose 10kgs but then burn out and regain it.
So I went through some dieting changes with the coach and it worked for a little only to again burn out.
One year later and the old liver starts fricking dying. So I went into serious mode this time.
I need some advice
Old dieting info
>5 days split
> carb cyling with one high day, 3 normal, 3 low, split throughout the week
I injured myself at my landscaping job 3 months ago: frozen shoulder. I pushed myself to recover, used Chinese meds and it did actually work.
I am back to normal now.
I noticed the shoulder injury pulled out a lot of information about my body. I have a ton of imbalances my body is not operating as a system but more so isolated muscles being over worked (explaining the burning out that kept happening).
I am cleaning up my life, cleaned up my diet, however exercising is where I need advice.
I was on a 5 day split but I am looking at a strong man routine and noticed they were doing exercising in a system workout approach.
My question is:
Am I doing it right in deciding with my coach that perhaps I should do a strength program now?
This should build muscles to communicate together, allowing more powered lifts and less over working muscles right?
What is doing a strength program like on weight loss on a calorie deficit?
Do you normally still do isolation on smaller muscles e.g. biceps, forearms, and some leg work
My coach basically thinks it would be better to do it, but the one hour sessions limit focusing on isolation after compounds
I had no idea you could fill the entire screen with a post.
Like, not just spamming line breaks but going all the way to the edge too.
That's my contribution to your dilemma, whatever it is. You'll find a unique solution to that too, I'm sure.
I live in an upstairs apartment and the area has a small meth drug problem, so sometimes there are crazy people walking the streets
What if at all possible are some things I could do to use a treadmill upstairs for the fasted cardio part of my program
Is it easy to sound deadening everything from the floor to the walls. I think if I get a good second hand treadmill that I can make good use of it, then spend a few hundred on preparing the surface and room to kill thumps or noises, how would I even start by doing that?
There is nothing you can do to silence a treadmill in an apartment unless the apartment is already built for that. It's just too heavy. Any kind of even moderately intense cardio will be obvious to the downstairs neighbor.
Dam. I feel bad.
I thought about elliptical and bikes but the knees might not like it.
Thanks for the opinion mate
It's just one of the concessions of apartment living anon.
Finally found a routine I like, random PPL with dumbbells. One month in, rest a couple days, old back injury flares up worse than ever before, been laid up for a week. Where the frick do I go from here? I’m almost 40 so I guess it’s just over.
My family is having a river trip in two weeks. What’s the best way to get an extra push in these days leading up to it to look more defined?
https://www.amazon.com/Sportsroyals-Adjustable-Parallel-Workout-Capacity/dp/B08HV3VXH2/ref=sr_1_57_sspa?keywords=calisthenics%2Bequipment&sr=8-57-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9tdGY&th=1
are these things any good?
How to you break in wrestling shoes? Asics mattflex too narrow. Think I can just take out the sockliner and use them like that? It's for boxing
i feel more tired having 8 hours sleep than I do having 5-6 hours. what gives?
If I'm just a beginner trainer (1 year good split) how important is splitting protein consumption by meal rather than by day?
I get my daily amount correct, but it's a lot easier for me (for various reasons) to eat the majority of it at lunch. Am I missing out on gains and pissing away good protein by not splitting 200g into 5 meals of 40 instead? Or is the effect minimal?
Is my upper routine any good? I feel like I'm missing something.
>BP 3x10
>Bicep curls 3x10
>OHP 3x10
>Pulldowns 3x10
>Pec deck 3x10
>ab crunch 3x10
>back extension 3x10
Also my lower day is just mainly squats and leg press (3x10) should I be doing something more?
You should always do your heavy compounds and work your way down
Upper:
Bench
Row
Press
Pulldowns
Everything else except abs if you do legs the following day
Lower:
Squat
Deadlift
Hip thrusts
Abs
Got it, thanks.
Not interested in SS.
>Not interested in progress so I'll just frick around for a few months before giving up
Sounds like IST
ss is for morons bro
SS has shown to be dogshit unless you're absolute beginner dyel.
you want a horizontal back exercise
this whole thing is shit just do SS wtf
Experiences with dating an employee you met at the gym?
How do I tell the difference between a nice receptionist/employee vs someone hitting on me? Does the greentext below sound like flirting to you?
Is it worth asking the employee out? Hate to say it but to make it clear I'm not gay, I'm femanon (not trans btw if that matters). I can always go to a different gym if I really spill my spaghetti or if he says no.
>be months ago
>go on holiday in eastern europe, gym while there
>go to receptionist to trade in locker key
>gym employee at reception gives me chocolate, refuses my no for an answer (unclear if architect or general gains goblin)
>i take one square and let him keep the key deposit money as thanks, leave immediately after because autism
>think about the interaction
>not sure if this was flirting
>online reviews say the staff are the nicest they've ever met
>tfw can't tell the difference between platonic and flirting (im ngmi)
going back to that country next week and thinking about just asking if he wants to go for a coffee or something. I really fricked up not finding this out months ago. Don't be like me anons
You'll need to flirt more to figure it out
Make yourself available but not loose
Why would you have a full body day AND a leg day? Lmaoooo
So I can hit them twice a week?
Is it okay to do full body day the day after I do legs?
you shouldn't be able to do a full body after legs
How do I bring the pulldown bar down if I have to stand up to grab it and the weight pulls me up?
I was doing SS for a while, and I'd keep getting small but nontrivial injuries, typically knee pain or back pain that was not extreme enough to want to visit a doctor, but was painful enough that I'd stop working out for a few weeks until it's gone. This would be an obvious setback for working out
I'm sure SS people would say I should just work through the pain but I'm not doing that shit any more
So I'm switching to lower weights, higher reps for hypertrophy. I still plan on upping the amount of weight I lift over time, but way more slowly, like maybe +5lbs every at least 3 workouts (dependent on how I feel and also after upping the number of sets), rather than 10, 5, or 2.5lbs per workout like SS suggests.
Thoughts on this? Is this a more sane approach and are there more specific programs I can look at that are basically SS but much slower?
I'm doing squat, deadlift, bench, and upright barbell rows (I want bigger side delts)
This guy is moronic please don't listen to him
Is the post-workout pump you get a good indicator of what your muscles will look like when they're bigger? Or anything like that?
im having 2 weeks off work so i can just relax, eat well and lift... so i thought
yesterday was a rest day where i went for a light 30 min jogg (~130-140bpm HR) in the evening, felt amazing.
today, around afternoon was upper body day with focus on OHP... and it went completely horrible. last week i did 47.5 x3 which wasnt good already but today i barely got it up once, took weight off and just did 40x5 over 3 sets which was an insane struggle as well. did the jogg in the evening prior frick me up somehow?
its really disheartening tbh, im still in novice phase obv but i feel like i should not stall this early, especially when im eating 3000 kcal a day at 92kg.
should i just attempt it again next week and if i fail miserably again do i just deload? hop off my current program and maybe run a slower progression like 531 BBB?
for reference im running 2x a week on rest days but i try to keep it fairly low intensity, just to keep my cardio conditioning up (and its fun af), i also heard LISS helps with recovery after leg days, which is why i run on my rest days as they come up after leg days or is that stupid?
looks like this
ULx(run)ULx(run)x, so the only "full" rest day is sunday
I would suggest running a Smolov cycle
Read the literature
a lot of the morning stretches I've been doing no longer stretch my muscles that much any more, should I look for evolutions or the next stretch to do or should I just continue doing the same morning stretches? I'm considering keeping it static because it gives me a good marker of where on my body I am tight, but at the same time I'm sacrificing stretching and potentially mobility progress. Thoughts?
Eastern Orthodox religious fast this week (no dairy, eggs, meat, or oils). What are some suggestions for protein sources? I plan to just rely on good ole beans and peas. Nuts and nut butters are of course a good option but very calorie dense for the protein they provide. Any better alternatives would be appreciated, as I've been led to understand that legume proteins are not complete proteins.
Deez nuts
>It's healthier to increase activity than just reducing calories
If the goal is weight loss and no kind of strength gain then there's not a difference.
>Always bulk first as a n00b
Yeah if you're obese just bulk great advice
>See a chiropractor
Chiropractor's are not real doctors. Literally. The graduation rate for them is something like 95%. Your fricking mom could be a chiropractor. They do not require schooling or any kind of degree. Do not support chiropractors.
>A bunch of studies have found 40g of protein per sitting (every 2 hours) is significantly better than going more at once
Blatantly false
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
>Everything beyond that nukes your testosterone and hurts your gains
Also blatantly incorrect
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168
>At my absolute mass peak (274lbs at 8% bf)
yeah fricking right
good god THIS is the kind of idiot giving advice in here?
Nice links fren. Do you have any of those regarding best timings for protein intake after exercise? Like what's the window when the body starts building muscle and how it relates to absorption? Or, in simple terms: how much should you wait to drink whey after exercise?
I'm going to the movies tomorrow. What are some healthy snacks I can smuggle into the theater?
Veggies or fruit. If you're talking candy or nuts, there's not really any such thing as a healthy snack.
>muh heckin sources!
>pic related
It really does not matter. You could have it immediately or up to 24 hours after. Muscles are repaired at rest so timing doesn't really matter. It was broscience that there was some sort of "anabolic window" which was total bunk. I'd personally recommend within 12 hours but there's not really any kind of concrete evidence that it's better at one time than another, as long as it's within the same day.
Samegay.
This has always been the least organic general on IST, along with /plg/
okay let me type like this then
yes ah much better
He doesn't know because he doesn't lift
chin ups and preacher for biceps
skull crusher and french press for tris
that's it
stop arguing homosexuals
moron.
oh yeah
tell me something simpler and more effective than that
>implying that in order to be effective something has to be simple
again, moron.
both of you shut the frick up please. Go have a moron fight in a different thread.
nice post, whiny moron
that in order to be effective
Wasnt implying that but actually yes
Work all muscles, add weight and make each rep 5 seconds long and you'll grow , simple, but not easy, actually really uncomfortable
wrong, doesn’t hit all muscles in either group equally, need a couple more accessory exercises thrown in there now and then, cope seethe and ligma
>wrong, doesn’t hit all muscles in either group equally, need a couple more accessory exercises thrown in there now and then
are you talking about my arm excercise rec?
If not, what tf are you talking how is that related to what I said
yeah that’s what I’m talking about
Increasing activity instead of reducing calories is better long term
Imagine wearing a chastity belt and thinking you're manly because of the willl power not to take it off
Just walk moron lol
Does reading and posting here help you guys stay fit?
I browse between sets. I also get ashamed coming here if I haven't worked out in a few days, so it keeps me motivated.
am I meant to feel biceps curls slightly below my shoulder? I never did them before and it seems strange, it is almost like a light numbness
I have pretty severe chronic pain in my lower back right above my right buttock. X-rays, CT scans reveal nothing. The pain is definitely limiting. Sometimes when I stand up after sitting for a long time, I can’t stand up straight right away. Only stretching seems to provide temporary relief. Is there any sort of mobility workout I can do for this pain?
see a physical therapist.
That weight is actually pretty close to the end of typical beginner gains, so it sounds like you're just starting to plateau. OHP is the hardest compound to progress on so I wouldn't stress about it. I've been lifting for a while and am still stuck on working weight of 3x8 for 54.5kg
that doesn't make any sense. AMRAP implies going to failure, you wouldn't be able to do 6 more. What program is this on?
soreness is just DOMS and not a sign of lack of recovery. They're sore because your body isn't used to the routine. No need to wait, muscles rarely need more than 48 hours to recover from exercise.
Just say “no, I don’t have any exercises for you”.
k enjoy your chronic pain
>soreness is just DOMS and not a sign of lack of recovery. They're sore because your body isn't used to the routine. No need to wait, muscles rarely need more than 48 hours to recover from exercise.
i would like to agree with you because that's what happened with other muscles but my squat performance even worsens when i just leave 2,3 or even 4 days of rest, but guess i'll keep trying
if your squat is needs half a week to recover you're either doing something wrong or severely undereating or not getting nearly enough sleep.
Figure out how to get more days to workout.
Maybe nerve flossing and/or McGill big 3? No clue how helpful they would be though.
You sure you don't mean amrap 6+? Like 6 would be the minimum reps to get in the amrap?
Full body, keep it basic, mostly compound movements so you get the biggest bang for your buck. Maybe something like
Squat 3x5
Bench/ohp (your choice) 3x5
Deadlift 1x5
Rows/chins 3-5x8-12
Fluff if you have time
Where you just try to add weight every session. I'd really try to get a second day though, you might not get enough stimulus after a while
You're just not used to it, if you're following SS/SL/Greyskull then push through and the soreness will disappear after a few weeks.
Wrong, moron
What does AMRAP + 6 mean? I know what AMRAP is, just confused by the +X
small question here, been looking at beginner lifting routines and most promote squatting 3 times a week, i feel like legs unlike other muscles take a longer time to recover, after 2 days my legs are still quite sore unlike other muscles, should i still follow these routines rigorously or should i wait for my legs to fully recover?
ignore othergay he’s a moronic powershart
if you squat with sufficient intensity you are taxing the largest muscle groups in your body and therefore need more brotein and more time
if you’re in pain from DOMS you tend to subconsciously modify your movements to avoid said pain (hence walking like a rape victim after a heavy leg day) and as a noob that pain persists for more than 48 hours, try to squat again before you’ve recovered and you’re more likely to get fricked up because your form is bad because your body is trying to avoid pain
listen to your body and don’t listen to moronic bloatmax stupid dumb butthole homosexual idiot imbecile
recover
projection at its highest lmao, it's a fricking beginner routine. If anything it's a sign he's doing something wrong. You don't need to be a powershit to know that squatting 3x a week is extremely common for beginner routines.
lmao I’d like to see the t-Rex physique you got from this
My legs take 4 days if I just rest without doing anything, If I walk as a form of active recovery they take 2 days to recover from DOMS. 10k steps
Only got one day a week to work out. What to do?
I thought DOMS only happened with new stimulus your body wasn’t used to?
Like new exercises or muscles not worked?
I dont think they ever stop appearing. They're simply less painful for your strongest muscles and recover in less time.
I have this exact contrast with my chest and back. In two days my chest recovered from a new weight, while my back still has doms
when should you start and end a bulk
start now but don’t exceed by more than 500 cal
end when you are so giant and muscular that you have a hard time gaining weight
i want to failure on ohp today and now my left upper pec hurts when i extend my left arm overhead. it didnt hurt when i was ohping though, this is the first time this has happened to me
how did i mess up?
I lied about my squat PR during a job interview today when they asked the, "Can you pick up and carry at least 50 pounds?" question. What are the chances this will come back to bite me before I get my squat actually up that high?
doesnt matter moron hahaha at most they'll ask for your help more often
Im starting the "Starting Strength" Method and it says phase 1 lasts 1-3 weeks. Im wondering how long do phase 2 and phase 3 last?