If I cook my oats in milk, do I still count all of the milk calories/macros?
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If I cook my oats in milk, do I still count all of the milk calories/macros?
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Zach looks like he's taking up wrasslin.
looks like he's getting ready to play a live-action He-Man lol
I misread that as "if I cook my cats in milk".
I dunno, lol. Probably not, but assume the worst, I think.
His gut just gets bigger and bigger. I guess he was running around his house in socks, slipped and fell on his stomach and so needed to surgically implant new ones?
Usually doing a 4x8-12 Compound Upper/Lower 4day split aka U/L/X/U/L/X/X
Should i sprinkle a week of 3x5 in here and there? At what weight?
Not every compound should go beyond 8 reps, heavier things like squat and bench should stick to 8 max. Deadlifts should probably stick between 4-6.Rep ranges really depend on the lift.
I do try to go abover 10 reps with dumbbells
I'll go 6 reps on DL then
Is it normal that my neck cracks on every rep of Neckcurls? Doesn't even matter if front, back or sides. It always cracks and sometimes it feels like something stops the movement and I have to "plop" it over.
You need to stretch popping, clicking or cracking is a sign of tight muscles
how the hell am I supposed to stretch me neck? I feel like there is a very clear stop point.
Great way to snap connective tissue.
Look up internal decapitation.
I use a head brace + bands to do isometric neck stuff. Hold neck straight and move upper body against band gradually, hold, gradually let go.
Now no more popping.
>internal decapitation
can this happen by just turning your head?
No, usually requires a lot of weight or high speed and a sudden stop while the neck is restrained. Nonetheless you should take it easy with your neck until the issues stop, then do something that doesn't require high RoM and weight.
>Look up internal decapitation.
I just did neck curls (with no weight) today and now I'm paranoid as shit thanks anon
How do you warm up shoulders? i think i have shoulder tendinitis. A pain that draws a rope of agony on my shoulder, that's shoulder tendinitis right
rotator cuff left and right with band and dislocates with band
Will doing Smolov jr OHP till I reach 2pl8s get me jacked shoulders? (no other upper body exercises except rows and pulldowns)
Can someone please answer my question?
a single exercise isn't going to get you jacked in any occassion.
The answer is no. Do more than one exercise to target the different muscles.
Probably but you’ll also probably get injured. Smolov Jr will snap your shit up if you aren’t recovering properly.
No, when you add milk to oats, you no longer absorb the milk calories because the oats already sucked out all the calories for you. Enjoy your breakfast!
You're boiling out the calories and macros when you heat milk, silly goose.
Milk is an antinutient.
You remove the calories from whatever you add it to. That's why body builders drink it, so they don't get fat.
Why is it that when I do dips before pullups, my pullups suffer? I'm using different muscle groups so they shouldn't effect each other, right?
So doing pullups first don't affect your dips? Then just do that.
*rips your face off*
*wears it as a mask*
Now I'M the DYEL
>different muslce groups
lol
brainlet
dips and pull ups both use chest, lats, traps, tricep and bicep
that's why one feels weak after you do the other
i just had 9 days off after a really bad flu. when i train, what's a reasonable expectation of strength to be loading for working sets again? to pull a figure out of my ass, would say 90% of my working set weight from pre illness be reasonable, or could i just go straight back to what i was doing before the break?
Hardcore performance doesn't begin to atrophy until 2 weeks.
I personally don't change, this is up to personal taste.
Too low fat in women can mess with menstral / fertility. If you're not at that point it's entirely personal taste. It could simply be his preference, and if so that's up to you to deal with.
Wrong board
>in women
how do you change your routine when you cut? do you do less volume or completely different program?
Looks like lord Farquad has won.
how would you get fit if you couldn't increase your heart rate? limit of 130bpm
yoga/tai chi/functional fitness keep your heart rate pretty low as long as you don't hold strenuous positions too long.
over a long enough period of time you would "get fit"
My boyfriend told me he doesn't like that my ribs show through my skin amd that I seem unhealthy when I cut fat and get lean. Is he negging me or is there something actually wrong with keeping my body fat too low?
I don't care if this is for a role or whatever, he looks like fricking shit
Did the Bogdanoff spirits find a new host?
Not exactly fitness related, but I'm tired of all the off-topic garbage and shitposting. How do I into clients and filters?
wtf
For someone that's been lifting for a while, how long does your muscle soreness last after a work out? Just the day after or do you just not get it anymore?
Day of or next day if at all, but not too bad unless I was pushing hard af. However, whenever I change my routine I'll get DOMS for a couple of weeks until my body adapts.
Diaper: Changed
You're in my general now, redditards
is this a good enough home routine for a neet newbie with access to dumbbells?
>i wanna get that jeeeeesus on the cross look
It's better than nothing. Dumbbells are going to be limiting for you though, particularly for lower body.
If the session went hard, probably a day or two. If it was just an average session without too much effort pushed out, typically none.
Post pic, people asking these questions often are deluded about hey they really look.
Less volume, that's all for me. Depending on program you may need to take a different route.
Flu's frick me up bad too, I think I had to do a 20% deload across pretty much all weights. Frick the flu.
Shot: Called
Diaper: Changed
Tax Return: Filed
Lock: Keyed
Your face: Red
We're fricking done here.
rest on your rest days and run on your workout days. just separate the two workouts by at least a few hours.
Zac belly of gh
Is there a way to enjoy working out?
I understand I have to do it, I know it's good for my long-term health.
I just loathe doing it. It's an absolute chore before, during, and after.
I tried running, which I used to enjoy as a teen... Hated it. Lasted through C25K then stopped.
Swimming, was fun but inconvenient.
Rowing, unlike running I just don't know how to progress and it's not "intense" feeling like running.
Lifting, 3wks now. Probably my least favorite way to exercise. Squats and DLs are fun, Bench and OHP are miserable
boredom is part of the struggle
Enjoying something doesn't make it easy
Also, most gymgoers I know seem to look forward to their workouts
>most gymgoers I know seem to look forward to their workouts
then they're doing it wrong
Somethng that Marlow the narrator in Joseph Conrad's "Heart of Darkness" says about working has stuck with me since I read it
>I don’t like work—no man does—but I like what is in the work—the chance to find yourself. Your own reality—for yourself, not for others—what no other man can ever know. They can only see the mere show, and never can tell what it really means.
Working out is not about the process; it's about the discovery. Find yourself.
I just found your syruphole
My finger is inside of it, wriggling around, catching any tasty nectar floating around
idk what that means.
If it means what I think it means, it means that through working out- I discovered that I'm b***h-made and neurotic about spending my free time
>Man is both the marble and the sculptor
You will remain a b***h until you choose not to be
You have to find something that isn't miserable for you. If I didn't hate every second of running I'd do it more. I enjoy lifting, so I make a routine of it.
There's more ways to exercise than just cardio and lifting. Try a sport, go for martial arts, try calisthenics, etc etc. At the end of the day if you hate it why waste your time? Find something else you can spend your time on. Not everyone was meant for a gym, unlike what forever online homosexuals here will tell you.
I will fart in your ass
Your ass will be full of my fart
This is your future
This is your destiny
Music. For a long long time i had hard time understanding people who don't enjoy working out hard but then i tried to keep up a routine without my headphones. Your taste in lifting music propably majorly differs from your normal taste so you have to do some searching. Good starting point is the most aggressive metal/rap that's still not cringe to you.
Also for cardio cycling is great AF. Your radius for exercise is 5x larger compared to running so you're gonna see loads of interesting places. It's low impact so you can easily do 2h+ laps. And expenses are negliable. With great albums, wheather, and scenery it's among the greatest sports experiences.
If you're a twink you might enjoy climbing, and if you're fat getting beaten by twinks in the climbing gym might motivate you to lose the weight.
You need to make it short enough so that the endorphines you get from working out beat the boredom of it all. You have to use techniques like super sets and rest pause to shorten them, which have their downsides compared to conventional training techniques, but they are still infinitely better than not working out at all. Also buy a pair of wireless earbuds and listen to podcasts about shit you are interested in to reduce the boredom. Also another thing you can do is taking a picture of yourself shirtless once every week and make a folder of them, seeing the progress week by week (especially just starting out) will keep you motivated. Don't lose your hope, I tried working out consistenly for 4 years and failed doing it (like I worked out for 3 months and then skipped a whole year kek) and I was finally able to stick to it for the past 3 years.
I hate going to the gym, but I love being hench even more. I try not to think of the moment, but how good it's going to be after.
Are you fat? Moving your body feels good when you're normal.
>is there a way to enjoy working out
>Squats and DLs are fun,
What's the problem? You have workouts you like. Nothing to be ashamed of.
>Bench and OHP are miserable
Myself, I'm stuck at 20 pounds for those shitty exercises after months of work and I don't feel bad at all because my squats and DLs keep going up.
I'm too wired to sleep most nights after a heavy MMA workout but the only classes available to me finish late. Ignoring the option where I stop going to classes, are there any tips for switching off when you're totally switched on and full of adrenaline?
>warm shower
>jerk off
>no screens
>read a book or meditate
>magnesium
>look in the mirror
>damn I look pretty good
>look at picture
>there is no creature on this earth more hideous than I
why is it like this bros
Tax return came in the mail?
is it normal to have pain in between your pecs when doing dips
Just switched up my full body hypertrophy routine and this is what I am doing. The whole thing takes about 2 hours with warmup, so I can't really add anything, but I need second opinions on if I'm not hitting something with enough frequency, and if I should sub something out.
>2 hours in the gym
Fricking up. Superset movements and cut rest time in half. Or just stick to 1-3 compound movements a workout. You’ll make the same gains.
>stick to 1-3 compound movements a workout. You’ll make the same gains
Falling for the SS meme
How is it SS if you superset bench 10 reps with pull-ups 10 reps and rest for 2 minutes for 5 sets? You get insane pumps and hit all major upper body muscles.
This seems like pretty light for 2 hours, what exactly is your warm up and rests like?
can the jannies please do their fricking job and remove the summer from this thread
I will shit in your mouth
whats the macro breakdown?
Don't worry, it's keto-friendly
Now open wide
can i ditch my pillow as a back sleeper?
If I do some ab work, how careful do I have to be to avoid grotesque looking obliques? My rational mind tells me I'll be fine because I'm not juicing, but I also reaaaallly don't want that mutant look
You grossly overestimate how easy it is to build abs. You won't get the roid gut look if you aren't on roids abusing insulin and HGH.
yea my main goal is to get stronger there cause I've injured myself twice due to a weak core. Thanks for the clarification.
will eating beans not contribute to gains? i like beans
How practical is a four day routine for a home gym? I'm 35 now and finding six days a week pretty exhausting. I've been thinking of trying an upper lower.
Dude looks exactly like a medieval knight would look like even with the slight inbred noble features
I heard certain muscles can be worked more often than others. I heard abs can be worked more or less every day, while the back needs 72 hours of rest. Is this correct? Info on arms and chest could be useful as well, though I assume that they want 48 hours.
You've got reality mixed in with broscience. Yeah, smaller muscles can be worked directly more often. Biceps and triceps can be hit 2-4x a week and recover just fine, even in successive days. Same with upper back, shoulders, calves, and hamstrings. Larger muscles that take on larger lifts need longer to rest, typically 48 hours. That's your lower back, quads, and chest. Abs are one of the few areas that usually can't be trained with weights so you can hit them p much every day without issue.
Just look at the fricking nutrition label god damn
only if the oil is for sure absorbed into the food. most of the time I cook excess oil is either burnt off or left in the pan. In the case of soups and stews I count it.
> but am I actually putting on muscle weight as fast as I am losing fat weight?
No, you just aren't burning weight as fast as you were. Happens to all people once they start getting around 20% BF. From now on to burn fat you need to start adding in cardio or other calorie burning activities; diet alone isn't enough anymore. Either that or switch to a bulk.
>Happens to all people once they start getting around 20% BF
I am approaching 20% so that makes sense. I really wanna get down to that that teen%BF level though. I will soon be adding additional cardio to my routine via martial arts training. Thank you anon.
Is there any good yt chanel i can follow for flexibility training.
All i can find is women meme and sex addled morons giving advices
do you count every drop of butter/ cooking oil in your macros if the pan is left dry when your done?
This question is about body recomp but maybe it DOES deserve its own thread.
I'm still in my first year of training seriously, got that DYEL bod, and I've lost about 40 pounds so far - was 230ish, now 190ish. Thing is, I've been stuck in the 190's for a couple months now. My muscles are getting bigger and more defined, my estimated BF% is still going down, but I'm getting frustrated because number on scale no go down. I would not have believed it possible at this intermediate stage, considering the caloric density of fat VS muscle, but am I actually putting on muscle weight as fast as I am losing fat weight?
Not even sure why I'm asking because I'm pretty sure the answer has got to be yes, I just keep telling myself there's no way that's right and I've got to be doing something wrong.
I dont know any science on this, but anecdotally I'm in the same boat as you with the same thing happening. Started 280lb with nearly zero muscles after years of sedentary exercise-free life. Training very hard and properly for a year, with proper eating, and weight has fallen off me (down to 220) and I've been hovering around there for a while while maintaining the diet/exercise. I can absolutely measure and see my muscle growth continue, my strength increase, while my weight on the scales kinda stalls around 215-220. This is with very controlled diet and measured calories in a slight deficit, plenty of protein. I can't understand what else can be happening.
Check body temp throughout day. Could be PUFAs inducing torpor. If so, cut PUFAs. If you eat any fat, favor SFAs.
>you mean I can just suck out the sickness via leeches?
Well donating blood reduces immune stress in men with excessive iron, so yeah.
what's the minimum recommended protein, 0.7g per lb?
If I did Netero's ten thousand punches each day, what parts of my body would I be working?
My brethren, I need your help. I've been doing PPL 5x a week for the past few months while cutting. Recently I started a job that's relatively physical so I have less energy to work out.
Should I change to a routine that's maybe 3 or 4 days a week? I'm still cutting btw, but not for long, I'm about 4lbs away from my goal. Mostly training to be in shape/look good. What would be a good routine for that?
Can someone tell me what role he was in for pic unrelated? Was he playing an Amish serial killer or something?
I get very hungry during rest days meanwhile i struggle to eat maintenance on the days i actually exercise. What the frick?
Should I be avoiding complex carbs if I’m trying to maintain my visible abs? Some days my abs are clearly defined but it’s sporadic.
abs are 50% low-bodyfat, 50% training. If you aren't seeing them, one of those two things are the issue.
Consider it bugspray for people.
Not insane, try to space your meals away from when you workout. I get nauseous if I eat within an hour of a workout.
0.82g per lb of lean body mass (aka your weight minus bodyfat)
I wanted to go to the gym today but I can't stop farting. Is it safe to go or will I shit all over myself?
I started lifting about 4 months ago, and my bench has stalled for the first time. I can't seem to be able to get past 1pl8 for reps, it's definitely my shoulders limiting me.
what shoulder exercises should I be doing to help get my bench up?
It might just be a form issue. Can you post a video? 1pl8 shouldn't be a barrier for most.
dunno how I'd record it. you could be right as I feel a sort of tension in my shoulders when pushing. could my grip being too wide be be the problem?
Too wide of grip could totally be an issue, as could holding the bar too high up on the chest. That's why a video is good for review.
you know i really take for granted that i can put milk in my shakes and drink milk and eat cottage cheese and yogurt. i really like that i can do that.
I can never seem to get a chest pump from benching. I'm currently at 1.5 pl8s for 3x8 reps. Am I doing something wrong?
Yes, I'm making sure to spread my chest and engage it.
I like to do some light dumbell flies before bench to warmup the muscle mind connection of pectoral contraction. Really helps me focus on and contract my pecs on extension in press. The pump feels fricking good man. Any arm movement afterwards makes my pecs dance.
3x8 reps are hardly enough for pumps.
depends on the day. I think my most is 10-11 on upper day
How many lifts do you guys do per session? I started light at 5, then 6, now I'm adding in more stuff at 7-9 different lifts depending on the day.
are any of you vaxxed again HPV?
i was not HPV vaxxed as a youth. i'm 25 now and also an incel. but i might start frickin soon.
i need a reup on some other shot and i was thinking about getting the HPV one too. i know it's rarer for men to get symptoms from it but the idea of getting genital warts sounds horrific.
Before the obvious facial surgery, he was beginning to look like a normie rando. Should of just worked out before getting the weird face stuff done.
hey bros is it gay to have background of greek/roman statues? my gymfriend said so and that if i had them gymgirls would think im gay... what do you think gymbros?
I have to wake up in 5 hours to go to the gym and work. Should I just pull an all nighter?
work out now then go to sleep
Gym doesn’t open until 5. I could work from now until then, and then work out. Then work off an on all day. Then sleep at 5 pm. I’m still wide awake so I think I’m gonna do it. I haven’t been able to wake up like I used to and have two unimportant meetings at 7am.
Is spinach good for you?
ofc it is how do you think Popeye got so strong???
popeye is not real
Where the frick am I supposed to get my potassium? 400 grams of baby spinach? 300 grams of avocado? Every day? How is anyone hitting that?
The potassium RDA in usa is like 4 g, in many european countries its 2. The reason why ks because the US numbers take into account obese black men with high salt fastfood diets, so they need that much potassium, but normal people need half. But if you want to really eat for high potassium, i recommend tomato juice, it's very high potassium and is easy to get down. That or lite salt, which replaces sodium with potassium.
Thank you for the answer.
I'm attempting to hit exactly all of my micros and macros. I'm gettin real autistic with it and not even eating meals anymore just 200g here 70g there.
I've been consistently rucking around my neighborhood with 80lbs strapped to my back for about 2 months now.
I walk 3 miles that takes me on average an hour to complete.
My problem is, over time, the weight became less demanding as it should, but I am not sure whether or not to add more weight to keep it interesting.
I am aware of the 1/3 of body weight limit, but I have long since passed that.
I was wondering, is there is a point of diminishing returns when it comes to rucking?
Anyone with rucking experience mind telling me how to progress from here or if I am better off doing some other exercise?
Start carrying something light in your hands, go up and down hills, ruck on sand or dirt (get good shoes to prevent ankle sprains), increase distance to 20 miles round trip, do 50 burpees before you start and at the end (remove pack), increase speed.
I'm following frankoman's dumbbell routine, few questions:
What should be an adequate time between sets/exercises?
I'm trying to use enough weight that by the end of that muscle I'm close to failing my last reps but I'm not sure how to balance front loading my effort on the first exercise versus doing most of the work on the last one, if I go too hard on the first I have to reduce weight on the latter ones.
Any good dumbbell / EZ bar replacements for the dumbbell stiff-legged deadlift? With my current weight and form it just feels like I'll injure myself so I'd like to lose some more weight before diving into it to reduce the burden on my knees.
Zac on some tren would unironically make a good He Man.
>be me
>calisthenics homosexual
>don't train legs
>for fun try a set of bodyweight split squats leaning foward
>next day
>have doms in butt and hamstrings
How long can split squats carry me If I buy like 50 lbs of weights? How long would they last before I have to buy more?
I got you homie: get a backpack, fill it with weights.
My knees hurt like frick the day after I did squats and deadlifts
No I will not post a form check.
What should I do?
Your knees hurt from taking Tyrone’s BBC lbh
I train a sport twice a week and lift minimum 3 times per week with one back day (I am a girl) but my back still twinges a lot of the time and gets minor injuries very easily - why the FRICK is this? What do I do to sort it out eg. certain exercises or whatever
Bend over
Inversion table, back extensions, reverse table pose or reverse planks if shoulder can handle it, dead hangs.
Also train abs, obliques, and do a rotational and anti-rotational exercise.
Zac took the Lord Farquaad pill
What's a good 3x/week routine focused on upper body with lots of accessories?
Been training my arms because they're my weak point but they're still sore, this is the fourth day. I should've done cardio, not gonna lie.
In how long does the shitty recovery become better?
My chest, for example, recovers after 2 days only. My back the same
What muscle are those in the circles?
>still sore, this is the fourth day
Is that the first time you've trained your arms? If so, normal. If not, have you been sleeping and eating semi-decently?
Post your arm day.
Do a set of flyes for 1x30 reps, super light weight then jump on bench press. If that doesn't work, do the same thing with pushdowns then jump on bench press.
OHP.
Skull crusher 8x8
Overhead extension 8x8
bw dips 8x8
Chin ups 8x4 with 5s holds
Cheat curls 8x8
Bicep curls Fx3
I reached failure in most excercises more than once.
As for my sleeping, I slept 6 and 8 hours during the weekend, but it got better starting the week.
>8x8
Wtf? Is that supposed to be German volume training on arms or something? How does that even work? Do you lower the weight every set to maintain that 8 rep goal? Do you do that with chest and back too?
>Is that supposed to be German volume training on arms or something?
hahaha yes
I heard you need more volume to train your arms so I decided to do that
>I heard you need more volume to train your arms
I believe you've misunderstood what that means. It means you need more direct volume on your arms because compounds on their own isn't enough. For example, on your pull day you wouldn't just do chin ups, you would add some sort of curl too.
Small muscles break down easier because there's less mass and they recover quicker for the same reason. You should almost never have sore arm muscles for more than 48 hours. You might even have a tendon issue from all that repetitive motion and going to failure on all sets.
I'm interested in seeing how it plays out. If you continue, please keep a log of size, tendon health, and how long each arm day takes.
>I'm interested in seeing how it plays out. If you continue, please keep a log of size, tendon health, and how long each arm day takes.
Ok
Are there any good SARMs that can be purchased over the counter with little to no side effects?
And what's a good effective at-home routine to follow while on a cycle? Never lifted before and just want some fairly quick results for looksmaxxing purposes
there's a roid thread moron
>Never lifted before
Just lifting when you're a noob will get you steroid-like noob gains no need to add drugs to the mix.
Look up a PPL routine and follow the one that would be most conveniently for you.
whats my maximum weight i should aim for at 5"8 currently at 165
Open wide, it's time for a dirty bulk
1st anon
no i'm still very skinnyfat.... not gonna risk it
need a good barbell focues bb routine to build mass on a bulk, only got a barbell, weights up to 100kg and some dumbbells that only go to like 7.5kg
How do i fix bicep tendon impingement when doing overhead work
Is it true it takes at least 6 months to see bone density gains from weight training?
Haha nipples
She’s arab, but seriously guys, is it true?
I demand you post the infamous twerk video you did
So what? I still like nipples
Goblina
GOD DAMN im on a fricking huge dry spell
I’ve been making a lot of protein smoothies lately. Can I throw creatine in the blender with the rest of my stack? Or should I continue just taking it with water
yea chuck it in
Has anyone used Powerblock dumbbells before? I'm thinking about getting them as I'm approaching the limit of what my current set of weights can give me, but I still fear that the divider could become undone and drop those metal slabs on my face. Any testimonies? Do they stay put? Have they ever failed you? Do you recommend a different set of adjustable dumbbells?
Used them for years, no problems. The "divider" or selector or whatever it's called won't just pull out or come undone.
Powerblock is probably the best for adjustable dumbbells
Select Tech 1090 is good too, buy the stand with them.
no, but u be saying u can go for 20 seconds time under tension with your current weights maxed? That's impressive kiddo, when u'll get to 40 u will start doing something right, around 60 u'll be at my current level.
None of u need MORE weight, absolutely nobody, all u need is tripple digit IQ u fricking imbeciles. And that u ain't buying, obviously lol xD
I went out to eat at a restaurant today.
Is it safe to say I'm done eating for the day?
You can guess the calories based off values on a counter app. Be generous, you may still have some left over.
Don't frick with injuries, let them heal. If that means taking 2 weeks off, do it.
>sarms
>no side effects
no such thing as a hormone-altering drug that doesn't have side effects.
Look at your calories on a week to week level. Its not the end of the world when this happens
How to train to improve vo2? How improvable it is? Will improving vo2 max improve rest of my exercises?
Why do my muscles ache the most two days after a workout rather than aching the most the day immediately following the workout?
whenever I try to do forearm exercises (wrist rollers, hammer curls, etc.) I begin to develop tendonitis in my forearms. I'm not sure what the specific tendon is, (maybe the "common flexor tendon"), but it's like if I try to do any exercise of significance with a load that would actually give results, I have to stop because by the next day I can feel the tendonitis flare up.
what can I do to prevent this
I should mention, it's never in my wrist. It's always on the inside crook of my elbow
KITCHEN EXPERIMENT
>1 quart bone broth
>10 seconds of tap water
>boil
>add 4 eggs
>stir
>add black pepper and just a wee bit of salt
it's not bad. gonna drink a mug of it for breakfast every day and see how it goes. the strategy is getting in something easy to digest, some protein, some fluid, and some electrolytes and this seems like a silver bullet.
am i unironically able to build a good looking body just with a barbell and weights
a gigantic herculean anon answered this question for me and posted body with timestamp
he said yes with the caveat that you need a rack, a bench, and a pullup bar to go with the barbell, and he also recommended getting adjustable dumbbells
hmm damn i dont have a pullup bar nor the capacity to
but i might get some dumbbells
did he post his routine?
no but I'm assuming it was exercises involving a barbell, dumbbells, and a pullup bar
moron
no need to get rude
Bros what should I do on a rest day? I normally just chill and do anything I need to at home but now I read about active recovery. Is that a meme or is it real?
Never heard that term before, but it's literally just low-intensity exercise. Yeah, you can do LISS on rest days, just don't make it a run or anything.
That's just how muscles work anon, there's a delay between the soreness or pain. The worst injuries always hurt more the day after the injury. Probably due to inflammation I'd bet.
Stupid question but.. which one do I go with bros?
It really doesn't matter. Just try one and if you don't like it try a different one. Settle on the program that meshes with you best.
are they all so different that I may like one over the other? Can it really not be that there is one commonly agreed upon routine that is clearly better than the rest?
>Can it really not be that there is one commonly agreed upon routine that is clearly better than the rest?
People are different, have different priorities, have different goals. No one is going to agree on something subjective being best. Once you're past the beginner stage programming becomes super subjective as the focus of each one is different. Plus, some people hate benching, some hate OHP, some hate bulgarian split squats, etc, so they may switch routines to focus on lifts they like or at least hate less.
minmaxing in the gym is futile, because the human body is limited. The most important thing is to do shit consistently. Everyone has bad days that they don't do their best, but as long as they're consistent, they'll progress. Aiming for perfection is fine as long as you're still hitting "good enough".
thanks anon, consistency indeed goes over perfection
Furthermore, for some reason I don't trust routines, even if they were made by the biggest legends in lifting. I have this moronic maximizer
mindset of "oh maybe there is a better one that's like scientifically proven to be the best" and then I run out of time and end up doing frick all at the gym
Try not being a helpless idiot
I'm working on it
I feel like I'm hitting the wall with Starting Strength. Is there another program that I should be switching to? I'm 31 at 5'5 and weigh 140 lbs.
150 squat
150 bench
85 over head
220 dead
Your squat should be higher than your bench anon. Other than that you decide when you switch, personally I wouldn't until you plateau.
If Im using machines, how long should I take a break in between sets?
60-90 seconds
probably a virus, see a doctor.
>probably a virus, see a doctor.
is it weird I feel find other than that? I didn't even need to stop my workouts.
>is it weird I feel find other than that
Should of gotten the vaxx
id rather piss out my ass
no that's not weird, gastrointestinal viruses can sometimes affect your entire body and sometimes show no symptoms whatsoever
ass piss for a week is obviously a sign that something beyond your control is very wrong and you need to see a doctor
gay and unfunny comment made by a moronic person who shouldn't be using the internet
You're wrong. He's got long covid. It's over
ive been pissing out my ass for a week. no other symptoms, no change in diet and it isn't the super painful gut wrenching piss out youre ass, just liquid shits for a week.
why
This is more of a comment, but I kinda fugged up by not really considering the actual amount of calories I was taking in for weeks. I completely changed my diet and lifestyle to build muscle. I'm not overweight but I was skinnyfat. I started eating really clean and figured I didn't need to count calories bc I could never overeat with the foods I eat, nothing but clean whole foods with minimal added sugars and no processed shit.
The problem is I have apparently been eating way under my TDEE plus 500 or whatever number I should be at to build muscle. I train hard but stopped seeing results. When I started actual calculating, I'd see something like this:
Brekki: 3 softboiled eggs, 1 cup blueberries, 1 cup strawberries = 320 kcal
Lunch: Protein shake made the same way every day - 420 kcal
Dinner: 1 whole chicken breast, potatoes, green beans (or some variation of lean protein, carb, veggie) = around 600 calories
That's 1340 with very little fluctuation dat to day. Perhaps I'd use some half n half in my coffee or have 2 70 calorie dark chocolate squares. So basically I've been at a ridiculous deficit for a 5'11 165 lb man trying to build muscle. I feel like I've wasted months. My main focus was to cut out all the garbage from my diet and now I'm struggling to reach even 2k cals per day. I don't want to fain 2 waste sizes and fatten up just to build muscle. But I guess I fell for the lean bulk meme. I'll be adding peanut butter into the mix as well as some nuts. I am a professional wageslaving full time so I don't always have opportunities to eat full meals at lunch. No drinking + no goyslop makes calorie targets extremely difficult to hit.
Doing SS and decided to add cardio to my routine after lifting 3 days a week. It's only been a week but some my lifts have decreased ~5-10 pounds because of it. Is that normal? Is my body just not used to the extra work?
Basically just doing light cardio 20 minutes two days and HIIT for 10 minutes one day.
Pick up books, not guns
If I'm doing the four big lifts in my program, what kind of ab work should I do on the side? It "feels" like my upper abs are harder, all from just bracing my core, but I can't really see, because I'm staying around 20% bodyfat. Should I also focus on upper abs, or is it a waste of time?
fatty here doing only bodyweight exercises at home, can i do away with ab exercises? i dont really care about getting super visible abs and id rather save my energy for doing extra sets or arm, back, chest or leg exercises instead, but ive heard that former fatties still end up with a gut because they refused to do leg raises etc
>ive heard that former fatties still end up with a gut because they refused to do leg raises etc
ab exercises =/= thin waist and stomach. If fatties have a gut, it's because they still have excess fat or loose skin.
only if your teeth are sensitive to carbonation. Mine are and I'm supposed to limit them otherwise my teeth literally dissolve.
to me if you can't do the minimum amount of reps in a range, you failed the set. Pausing just means you're starting a new set.
Right I figured that's the point of rest pause. T. My ass but I imagine it's artificially increasing intensity by going to absolute failure and using tiny rest periods to regain form
Got it. I was going back over my routines and I have them segmented into a low frequency, high intensity meso, a medium 2x frequency medium intensity meso, and a higher frequency low intensity meso
I feel like it would be logical to utilize rest-pause/myoreps on the first, low int. High intensity meso, no?
sounds a little too fricky with the mesos. what frequencies are we talking per body part/per session/week?
but yes, if you're going for high intensity, those myorep matches would work well. think of dumbbell/cable curl variations, leg extensions/presses and so on for good isolations to use them
For the first meso its 1x/week on 531 for the main lifts, 1-2x week for isolations
2nd meso is 2/week for the main muscle groups using double progression in the 4-8 rep range and 2-3/week for isolations
3rd meso is 2-3x/week per main muscle group depending (ie 3x for chest and back, 2x for legs) also on double progression for higher rep ranges 6-12.
Isolations are still 2-3/week but with higher rep ranges
It'd be easier to type this up and Screencast but for now it's all in my notebook
>Screencap*
Mobileposting due to wagecage
oh alright makes sense. better than I thought it was
Sweet. I just wrote that up earlier today after remembering that my joints don't appreciate lots of volume for months at a time, I kinda remembered mesocycles were a thing
What's the opinion on rest-pause versus straight sets? I was thinking about trying it on my isolation lifts since I'm not feeling much on straight sets anymore, maybe something like
>1st set 12 reps using working weight as a warmup
>2nd set rest pause to failure
>repeat until rep goal is achieved, increase weight
what you're describing is a myorep match set, and it's definitely a valid strategy to acquire more growth/volume, but it's much more fatiguing than regular ass sets, so I would not recommend doing it on every accessory
you'll know if you need to train abs when you cut enough
some variation of leg raises
drop the HIIT
unironically eat more and put more effort into training
>you'll know if you need to train abs when you cut enough
thanks anon
>some variation of leg raises
so is it implied that the four lifts in general get your upper abs more than your lower abs through bracing?
no, it was directly said that you felt like your lower abs need work, so leg raises take care of that. in reality, if you brace correctly, you'll isometrically hit the whole core
alright, thanks for the response. I think I'll just do full ab work regardless, then whenever I decide to go on a cut, I'll truly see where it's required
well, it doesn't have to be a hassle. choose a crunch variation and a leg raise variation, then alternate between them 3 times a week for 2-4 sets, 8-12 reps. you can even superset it with other stuff to make it less miserable
is drinking 24oz of sparkling water a day a bad idea?
bro got bogged so hard he became Amish
i think my socks are too tight, is it possible that reduced blood flow due to it might decrease performance while squatting?
I seriously doubt it unless your socks are so tight it's restricting bloodflow...but they're socks. They're made of cloth. I don't see how you could achieve that kind of tightness without the socks being physically painful.
What kind of regimen would I need to undertake to get jacked like Terry Crews?
Steroids.
Been doing Phraks Greyskull for ~6 months and I'm interested in a bodybuilding program. What can I follow that only really needs a flat bench, power rack, and barbell since that's all I have.
Can Romanian deadlifts replace standard deadlifts? Standard hurts my back more (not the good hurt).
They're better for body building.
Is a 160 cal protein shake after workout enough to build muscle?
I'm at ~25% BF and going for body recomp
160g of protein is excessive for pretty much all people outside of IFBB pro bodybuilders. You only need 0.82g per lb of lean body mass (bodyweight minus fat). Most people only need 100-130g at most.
cal
CALORIES
what do individual calories of a drink have to do with building muscle? Are you bulking?
how much protein is in that? 30-40g would be suitable, but i'd advise adding some carbs to this regardless to improve recovery a tad
>forearms look big from underneath but small on top
how do i fix this? i suspect its because i deadhangmaxxed so my grip strength is good but my wrist is weak. ive starting doing reverse curls instead, is this a good idea?
how strong do i need to be on the lat pulldowns to get a nice defined back?
full stack
Is looking forward during pike push ups healthy?
I fear I'm gonna break my neck, it doesnt feel like a nice position to be in
when i go to the gym
i start doing my sets and i can't stop yawning
i'm fine after i leave...
Samesies. Especially during squatting. Despite it being my favorite, i yawn between sets.
What is the likelihood of me experiencing any side effects, from mild to severe, while using finasteride? I've been taking the medication for 10 days and haven't experienced any side effects so far, but after reading reports and articles about post-finasteride syndrome, I became quite alarmed. What is the chance of me developing any serious health issues from finasteride?
More people are going to make statements about sides than people who don't experience any. If the studies are anything to go by, it's like a 1-in-100 chance that finasteride will cause issues.
Can anyone tell me what's wrong with my right calf? Is this from being a fat frick in highschool? I've been running mostly regularly for over 2 years and very consistently past half year.
It's the initial stages of varicose veins, I think they're caused by blood pressure issues so they very well might be from fatness
Genetics a factor in this? I think my mom has that shit. Will I be mostly okay if I keep being active? I was never obese, just overweight as a teenager - now about 17-19% bf.
No clue, if it's blood pressure it could be caused by sitting or salt or anything, do your own research
All right, thanks. I just thought I'd ask quickly when I noticed it just now. Will do research.
I care more about athleticism and longevity than size. What if I took bodyweight resistance exercises like squats and pushups and instead of counting sets I just did as many as I can during X amount of seconds? What would happen? Is this moronic? Or is it a legit training strategy?
27 5"11 260 (started at 275)
goal: 190
Have been going to the gym m-f doing light cardio and lifting for the past two weeks. Trying to lose fat and replace with muscle.
Using myfitnesspal to track calories/macros
Whats a good macro ratio to use? Right now I have it set as carbs 35%, protein 35%, fat 30%
Ive been using Huel as a post-workout drink which has 50g of pea protein(2 scoops). Is this alright as a protein drink or should I change it to something better?
I'm in a HEMA Longsword class. What kind of pants should I wear? Jeans feel a little heavy, and sweats feel way too loose. Should I pick up a pair of lightweight hiking pants?
How do I get good at (stiff handle) hammer throw?
I taped some plates to a sledge hammer and I've been practicing a 24lb throw, but I'm struggling to make it past 35 meters.
Can I do strength/explosive training one day and muscle endurance the next, do they work different things or will my recovery take a hit? I do Judo and it's going to look like this
>Day 1: Big lifts
>Day 2: Muscle endurance, amrap shitty low rom pullups, band pulls for 30 secs, wall squat 1 min etc. Then judo training
yeah they work different things, fast twitch vs slow muscle fibers but make sure you're recovery is still solid
I follow If It Fits Your Macros, I would say you're ok if the macros even out
I think other than losing out on noob strength gains, in theory it should work as long as your sets are fewer than 40 reps but even 40+ reps might still give some benefit, maybe try doing it in a circuit like HIIT or crossfit style to increase difficulty
Currently using 30 pounds dumbells so hardly doing over 20 reps for most exercises, After that i would need to change ''brand'' of dumbells and my autism is making it extremely difficult
What the frick is the FUNCTIONAL point of hypertrophy? like why should I prefer it over building strength, endurance or explosiveness?
So you look good, you moron
I have two questions:
1. When recording the weight for a certain exercise, should I take into account bodyweight or barbell weight? for example, I can manage squats with 20 kilo plates on either side. Should I count this as a 40 kilo squat, or a 60 kilo one, or a 60 kilo + whatever my body weight is?
2. Should I do squats/deadlifts at the start of my exercises or push them to the end? I usually do them at the start so I can go as hard as possible, but for the next 30-60 minutes I feel quite fatigued. I usually try to take 1 or 2 minutes of rest between sets.
Realistically, how many average women could a well trained 180cm tall man beat ?
4+, "average" means that they don't have any coordination and that their physical strength is close to that of a child, also the intimidation factor means that they will be paralysed and unwilling to fight.
>If you do ab exercises, do them to failure, holding a heavy plate if needed.
What ab exercises are they suggesting I should do?
I'm a twink and have been doing exclusively compounds in the past but my friend suggested I should start adding abs exercises.
Ab machine is a generally good start, then add sideways cable pull for obliques.
Hanging leg lifts while using ankle strap attachments (buy your own, get ones with the foot strap) to attach a cable is great for lower abs.
If that's too hard then lying leg lifts or doing them laying on a situp bench in reverse to get an incline is fine.
If your shoulders are very powerful you could do the gymnastics version of leg lifts where you hold yourself up on parallel bars, bring your legs up (with or without weight on those ankle straps), and hold the position.
The reverse curl movement is similar to the leg lift. Both favor lower abs & groin.
Toe touches favor upper abs. Do them holdimg a medicine ball, a plate, or a goblet grip on a dumbbell for increased intensity plus an accessory neck and shoulder workout.
As a long armed lanklet and natty, am I doomed to have small arms?
for the love of god. give me some shoulder/ rotator cuff friendly exercises to work my chest.
don't say DON'T LIFT because you know i'm going to fricking lift. i'm sure there are some workable movements out there.
Cable machine flys probably?
Issue is you also need to strengthen muscles on back of shoulder and midback to offset strength disparity with chest and front of shoulders.
You should focus on upper/middle/lower back, rear shoulders, and obliques for a while... get the best you can get.
I gained 3 lbs in my first week of bulking. What do I do about this? It’s too much.
Bend over and offer up your twink bussy freely
Like you're doing now
That’s still too many lbs per week, powershitter
its most likely increased food volume and water retention through more carbs in your body, thought about using your brain at some point?
How much should I decrease calories by if that’s too high?
read again, are you fricking stupid? its normal to gain more weight than predicted due to the reasons i listed, check after a week or two
Redpill me on caramelized onions. If I make my own in olive oil and nothing else, are they unhealthy? I read some conflicting stuff that the caramelization reaction makes them more sugary or something idk. Can’t I just count the macros of the raw ingredients and track those?
caramelizing onions essentially removes all of its water content, increasing its caloric density. plus, you're adding oil/fat to them.
it won't increase the carbs, but the caramelization will make them sweeter, yes
depends on the volume and intensity of your training session. you'll suffer for as little as a day, or as much as three
relax
nice
get PRs in higher rep ranges, use variations
in short, yes
When the onions get dehydrated, they shrink in the pan. I guess my original question is can I just count the raw macros? Olive oil and onions fit great into my planned macros. What was confusing is I read that the carbs change in the reaction so that they become higher on the glycemic index.
Why would you eat caramelized söy? That sounds foul
So how long is muscle soreness supposed to last after exercise? I'm 41 btw
I have been constipated and farting like I ate a tire for 2 weeks now. Im on 1800 cal cut and if I took a good shit I'd probably lose another 2kgs instantly.
how to hammer curl more than 20 kg? if i do 20 kg curls i get this pain in my forearm, how to avoid?
Is it true that leg day helps the whole body grow?
im 26, i started training at 23 and ive had lower back pain since forever. i get horrid lower back pain kinda like lower back pumps especially when i do the dishes sweep the floor, etc. but it subsides when i sit down or lay down. and before you ask, yes, i do train back
Squat university, McGill big 3 and core stability work with proper hip hinge work.
>IM YOU FROM THE FUTURE homie
I bought this shit.
What's the best way to utilize it in multiple ways? Does it make sense to do a bunch of reps with each hand, but also to just grip and hold for like a minute without letting go?
how to fiber bulk? I had spicy food this week so my butthole was inflamed already.. but I just took the biggest shit of my life today. i spent an hour on the toilet with the roid cream, even getting in there to try and dislodge the fricker. I straight up stopped up the toilet with even any toilet paper with it. Im too young for this and I am traumautized. How to fix this?
How badly will beer ruin my gains? My diet is otherwise good, but I like beer too much and usually drink 2-3 pints a week (1 pint a day)
How do I build muscles around my knees and the muscles in the front of my leg on the opposite side of the calves?
Any recommendations on a non-whey protein powder that tastes decent? Whey makes me very constipated, so anything with it is a non-starter. I tried pic related but it tastes like wood.
Collagen isn't bad.
Maybe try mixing whey with high fiber fruit in a blender? Not sure what fruit is suitable though. Fiber would soften whey poops.
Green apples give me the the runs, maybe cut them up and toss them in?
My thing with whey+fiber is that I just end up with a larger rock-solid poop. I'll look into Collagen though.
How much whey are you putting in a single drink?
Have you tried reducing the amount, or splitting it into smaller drinks you take with your normal meals?
Have you ever tried Casein?
I haven't but I can give it a try. Is it the same as "milk protein"? I've seen that on a few things but avoided it since I figured it was just whey with a different name.
I only do a single serving, which is usually a single scoop. I haven't tried having it with meals but I can't really understate how much whey protein fricks my shit up. Even stuff like the quest protein bars make things bad. Poor digestive genetics, I guess.
Onions protein doesn't give me any problems, but I can't get a straight answer on whether or not onions is actually bad for guys.
Try taking 1 / x of a scoop with every meal, where x is the number of meals you eat in a day. Also sip it throughout the meals so it's evenly distributed in your tummy, and take a probiotic pill after the first bite of food.
Experiment to find what works for you.
Onions protien in itself may not be that bad, especially if organic and pesticide free. But why take the risk when you can eat what your ancestors evolved to eat and ate for thousands of years with no ill effects?
Have you considered ditching protein powder for meat?
i train at home with dumbells because most of my nearby gyms are trash and i'm a socially crippled autist. I do sets to failure, rest for 20 minute, more sets to failure etc.
Is there risk in doing so? I,m currently seeing acceptable progress ( but i'm still early in) and the burn makes me feel good about myself.
>rest for 20 minute
based and powerlifting pilled
the pt at my gym said I shouldnt be doing cardio (15% 3mph incline) 5x a week for 30 minutes because it will affect my muscle gain
how true is that?
Do the b***hes at my gym stare at me (usually in the mirror) because they wanna suck my penis or because I sweat a ton and my sweat smells like garlic?
inb4
>good morning sirs
I'm not a pajeet, I just eat raw garlic every morning because it helps with my useless immune system.
My friend who has done keto off and on mentioned to not eat dairy in the first 2 weeks because it slows down the weight loss. I see nothing about that online. I’m wanting to use cheese to get my fat intake higher. Is there any reason to not eat cheese on keto in the first two weeks? I’m not going crazy with cheese and smothering stuff in it.
This has been bugging me for quite a while now.
How on earth does a THICKER neck circumference correlate with a LOWER BF%?
1/2
Make it make sense, IST
>cutting
>gained muscle on my chest
is this the power of muscle memory or am I just not cutting right?
the frick do you mean "gained muscle on chest"? Do you mean you are looking more toned? Or that your chest exercises went up? If you gained strength, then yeah that's unusual. But if you just have more defined muscles, that's typical to happen during a cut.
keto is a meme but I don't see any reason why dairy would change things unless you had an allergy.
People stare at each other in the gym all the time for all kinds of reasons. It could be judgement, it could be lust, it could be boredom, it could be because you're doing a movement really well or really poorly.
cardio burns calories, which could inhibit muscle growth if you aren't eating enough to make up for it.
beer and alcohol is only a negative thing when it comes to diet; it slows down protein synthesis and hurts recovery. If you're serious about getting into shape you should avoid beer as much as you can and it should not be part of a typical diet.
the change in the GI is so little that you really don't need to worry about it unless you have some condition.
I only have 2 excercises for each muscle in my torso.
Incline press and w dips
Wide grip pull ups and pendlay rows
That's all I do. As for traps, arms and shoulders, they have their own day with legs
What is my torso lacking?
Can I cheat on my birthday and eat Whataburger
Knock yourself out, birthday boy.