What form guide should I follow
I did SL for a while and then watched SS videos and it's completely different...
Also my knees hurt after doing ss squats
Protip
Buy 1" diameter for home gym
It's just fine for 90% of what you can do at home, and significantly cheaper to buy second hand even if you just stock up on the cheap vinyl+concrete shit.
Your body can only process so much protein at once and the other digestive processes arent just gonna sit there and wait for it to rot because the protein line is backed up so, it's gonna get stored for later use instead of being sent out to build dem muscles.
My nutritionalist says 30g a meal is what I want to max. She said it is kind of the same with drinking water. Chug half a gallon and most is just gonna go straight to piss instead of hydrating you like eight 8oz servings over a couple hours would have.
I started tracking and I was getting tons of protein every meal. Capping them at 30g absolutely sucks but, I believe it will help me hit my calorie budget and allow for more treats throughout the day.
>muh 30g/meal
Don't post this stupid broscience shit >muh nutritionalist
I notice you say nutritionist (spelled incorrectly) not dietician because the latter is a medical specialist and the former is some idiot who decided to preach their incorrect ideas to even bigger idiots (you).
Don't post crap like this again.
https://i.imgur.com/UYTpegB.png
Is it ok if I hit my protein goal in one meal like in picrel?
Your digestive system has more neurons than the entire CNS of most other animals, it can change the speed at which food travels to make sure it absorbs as much as possible. Shit is mostly water, indigestible matter (fibre) and dead cells/bacteria. You don't have to worry about eating all your protein in one meal.
>rot
technically the bacteria are breaking the protein down for both their digestion and yours. Yes, it's rotting, but food entering your gut by definition is subject to rot due to what rot really is. Think about it a sec.
How do bacteria rot shit? Do they just sort of jiggle around and scoop things that they vibrate off? How do maggots eat flesh? Do they have the moutparts to scrape tough sinew into their mouths?
No, they all use enzymes. Digestive enzymes, in particular. Bacteria secrete them in the presence of food sources to break down food into units it can absorb, just like our own bodies.
So yes, it's rotting. Everything you eat is.
After you've stayed up all night, what's the better method for regaining your sleep schedule? Nap, then sleep later, or force yourself to stay up all day until you crash?
Set an alarm for the time you want your new morning to be. Do not eat for at least 16 hours before that time. Ideally you would stay awake until 8ish hours before, but you can nap provided it won't turn into a long sleep (I stopped being able to stay awake longer than 16 hours or so in my late teens) because then your new bedtime becomes whatever time you fell asleep at and you end up sleeping from 4 pm to 2 am and have to start over to fix it.
As soon as the alarm goes off, have breakfast and spend 30+ mins outside, maybe an hour if it's cloudy. This is to tell your body that this is the time to be awake.
Next time you pull an all nighter do the fast then. Sugar free energy drinks, black coffee and caffeine pills are fine if you need them to stay awake but don't eat.
bros i want to drink a glas of red wine. went to the gym yesterday morning and will be going tomorrow morning again. can i safely drink one small glas or will it hinder my gains?
For me, if I drink early enough that the alcohol has cleared my system by the time I go to bed (IIRC 2 hours per drink) then sleep and gym the next day aren't affected. Alcohol fricks up sleep because as your body remove it, you get the opposite effects i.e. overstimulation, which is why you wake up at 4am wired and hot after a night of drinking. If you let that process happen all in the same day then you'll be fine the next day.
So I thought I was completely fine drinking milk everyday and found it very helpful for gaining mass, however I did notice one almost instant side effect: bloating. Nothing bloats me more than milk but that’s about the only negative thing I notice from it. It goes away and otherwise, milk tastes and feels good. Should I just not worry about the bloating? It seems that the only thing it truly effects is my self-esteem while I have a beer-gut looking stomach as it digests.
Just don't drink milk within a few hours of being seen by other people.
After you've stayed up all night, what's the better method for regaining your sleep schedule? Nap, then sleep later, or force yourself to stay up all day until you crash?
Should I cut my sets once I feel like I’m getting a decent pump?
Been watching alot of Renaissance Periodization lately, and started doubting my ways. Is there any truth to his claims?
bros i want to drink a glas of red wine. went to the gym yesterday morning and will be going tomorrow morning again. can i safely drink one small glas or will it hinder my gains?
So I thought I was completely fine drinking milk everyday and found it very helpful for gaining mass, however I did notice one almost instant side effect: bloating. Nothing bloats me more than milk but that’s about the only negative thing I notice from it. It goes away and otherwise, milk tastes and feels good. Should I just not worry about the bloating? It seems that the only thing it truly effects is my self-esteem while I have a beer-gut looking stomach as it digests.
I want to eat more fruit to stay healthy, but I can't really eat fresh fruit because of my job (bringing fresh, squishy fruit along with me is likely to make a juice mess). So I'd like to try dried fruit. What are the best dried fruits should I be eating to be IST and help with a bulk?
Same fruit you'd eat fresh
I like bananas, strawberries and blueberries fresh so that's what I'd have dry. I know bananas are nice dried, not sure about the other two. Problem with things like raisins and dates is they have shit micros so it's basically just sugar. Bananas and berries are at least nutritious.
NTA but cranberries are good and dried goji berries have a surprising amount of high quality (for a plant).
Be warned, my wife and her gay college friend both agree that dried goji berries taste like cum. Do with this information what you will.
Get tupperware anon, what the hell? you can put grapes, orange slices, strawberries, cherries, in tupperware containers and keep them good all day. Can also get one of those hard banana case thingies for bananas.
Try them all out. The taste prerrt different. I love pineapple but hate the dried form. Also never really liked apples but I'll eat dried apples all day
I've been slowly trying to remove harmful shit from my diet and eating more whole foods and better sources of protein and I came across a concept called "FODMAP" that seems like a very easy framework to follow when grocery shopping or cooking meals. Have any of you tried a diet like that?
I've not followed the diet per se but i realised that a high proportion of the fruit I habitually consumed (lots of apples mainly) that I had a near-constant supply of FODMAPs and fructose into my system.
Just started lifting and doing long runs at the same time. I am extremely sore. Is it okay to continue lifting when I am still sore or should I wait until the soreness goes down or I'm used to running
Keep the runs to zone 2/3.
Make sure you keep carbs up for recovery. This is exponentially more important if you're running and lifting. Don't be scared of sugar if its 1hr before or after lifting and running.
thanks
Ill look up the zones, but I'm using an app to prepare me for a marathon my friend and I will run, so maybe I cant really change intensity for now
No, you just wasted ~100g of good protein. Depending on how much you weigh, how fat are you and, how much protein you ate in your meal before and if you trained in the last 6-12h you have a protein absorption rate of around 25-30% of your daily optimal intake (around 1g/lbs).
Your body will be able to fully digest the protein as long as it's animal based or so.e kind of vegan supplement. It will take a while but it will happen. The problem is that only so much will go to the muscles.
Remember, your body is pretty much protein and water. It will first go to your gut lining, hair, shin, nails, organs, and almost everything else before muscles. Diving up the protein servings will increase the probability it will go into the muscle.
Still the most important thing is you reach a reasonable protein goal every day.
That and lifting.
Short answer is yes but it's not best for muscles.
i somehow fricked my shoulder last week on the rings. basically a couple hours my shoulder got all inflamed and had a severe loss of mobility (cant lift my arm to the side at all). the doctor doesnt think its a rotator cuff tear and we are still waiting on x rays so it could just be a really bad sprain/strain. any idea how long this should take to heal? im five days in and mobility is starting to return and the pain is pretty much gone.
I know I'll get torn to bits for this but is Planet Fitness worth it if I'm a skinny homosexual that's never been to a gym? I'm kind of iffy about them for a lot of reasons. Should I just do shit at home instead?
OMAD is not for making gains.
You shouldn't worry about protein intake on that shit. However much you get in a single meal is going to be more than enough vital functions and to repair your muscles from whatever hippie stretches and/or cardio you're doing as you try to lose as much fat as quickly as possible.
When you're done with OMAD you can go back to a good, 3+ meals per day diet of maintenance or surplus calories once you want to increase muscle and actually need to worry about protein.
I'm doing a leanbulk at the moment, but think I'm doing it too slowly. My lifts are going up slowly but steadily, even my running is getting faster each week.
I'm 3 months into it and I've only gained 2kg so far from eating ~3700 calories a day at a 50/25/25 macro ratio (carbs/protein/fat). Would eating more give me more gains or would it just be fat? I dreamerbulked in my first year which meant I had to cut 12kg to get back down to about 12-13% body fat so I'm being cautious this time.
I just still look skinny in the mirror
I got a pair of 40 lbs dumbbells where I have been using 35s, but I can only do sets of 2 or 3 reps with the heavier weight. Should I do what I can at 40 and then finish my normal 12 reps with the 35s, or just do more low rep sets with the 40s?
My fancy 20$ body composition scale says i lost 5 kilo of weight (70kg->65kg) in 21 days of ADF out of which 4.1kg is fat and 900g is muscle mass.
Does that sound fair?
TVP chunk/onions nuggets whatever you call them. They're a decent source of protein, but I'm not very sure about their bioavailability though. Still they're hard to beat in pure protein by weight
meat substitutes and whey are your best sources for protein on a non-meat diet.
My fancy 20$ body composition scale says i lost 5 kilo of weight (70kg->65kg) in 21 days of ADF out of which 4.1kg is fat and 900g is muscle mass.
Does that sound fair?
electrical impedance sensors are extremely inaccurate and I wouldn't trust what they say outside of an extremely ballpark guess.
I'm doing a leanbulk at the moment, but think I'm doing it too slowly. My lifts are going up slowly but steadily, even my running is getting faster each week.
I'm 3 months into it and I've only gained 2kg so far from eating ~3700 calories a day at a 50/25/25 macro ratio (carbs/protein/fat). Would eating more give me more gains or would it just be fat? I dreamerbulked in my first year which meant I had to cut 12kg to get back down to about 12-13% body fat so I'm being cautious this time.
I just still look skinny in the mirror
>leanbulk >3700 calories a day
I don't think you know what a leanbulk is
Been lifting for about a year now (anniversary is this month) and I'm hitting my first major plateau. My bench and OHP have dropped 10-15 pounds out of nowhere, and it's messing with my head and killing my mood. I came into my workout today refreshed with a good breakfast in me and a clear head, and I still couldn't do what I was doing before. I tried a deload the week before, but it didn't seem to help. Is dropping my old weight permanently and building back up the way forward from here? I don't get why I lost that strength, nothing else changed.
What's the rush? Build yourself back up and watch your form. If you're feeling bad about it, try doing them with an empty bar. You'll realize how much stronger you've come since a year ago and you'll have nothing to worry about.
It's just a slap in the face that I wasn't expecting. I had finally hit 1pl8 OHP about two months ago, and I was starting to progress past it by upping the weight to 140-145. Bench was almost to 200 as well. Having to drop back down with no warning just sucks. You are right though, I've made it pretty far from where I started, I should humble myself a bit and be patient. Thanks.
They're weak. Work your upper back more and do some specific rotator cuff exercises like an external rotation press https://www.youtube.com/watch?v=NIK0aJDO7Pk
Anyone have any success running 5/3/1 building the monolith? Thinking about alternating one cycle of that, and one cycle of standard 5/3/1, indefinitely.
anyone have any experience with LA fitness? I recently moved to a new town and it's the only gym that's close and isn't some cardio/crossfit shit.
anything about the equipment/memberships/etc
the one I went to had most of the basic equipment you need, but nothing for olympic lifting. pool. I think it was on the cheaper side without being ghetto. But they blasted shitty music nonstop so bring headphones. Why don't you just go and get a tour?
I started doing Allpro, but my new job has me out of town from monday morning to friday morning. Should I keep doing it 2x a week on friday/sunday when I'm home or find something else altogether?
What do you guys do to get out of a bout of depression? I’ve really been going through it lately. I’ve been having lucid dreams of being with the fiancé that left me a year ago and my waking hours feel like hell.
Can I do anything about uneven chest hair growth? Talking about hair directly on inner pecs. Right is visibly less hairy and it's bothered me since I was a teenager, now almost fricking 30 and it didn't even out.
I would be embarassed to discuss this with anyone IRL. I don't know where else to discuss this so I am doing it here
>was 40 lbs overweight for most of adolescence and teens >been 100 lbs overweight for most of my adult life >working shitty jobs and making mediocre pay >life was going nowhere >spent most of my 20's as a salty incel. Didn't even have sex until I was 29. >in my early 30's now. After covid I finally realized I need to get my shit together. >been hitting the gym 5 days a week for 1 year now. Dropped 50 lbs. Still carrying another 50 of fat but I have faith in myselft to drop the rest of it >feel like I'm getting hit with a 2nd puberty. I feel more aggressive, braver, less depressed, more hopeful >asked three coworkers on a date in one shift. Got phone numbers from all of them. >didn't even go in planning to. I just struck up conversations with them and it felt like it naturally progressed to me getting their numbers >sex drive is so high I had three days last week where I couldn't get through my 8 hour shift without going into the bathroom and fapping on one of my breaks
I guess my questions are has anybody else felt the same after turning their life around and how do I keep this from going to my head?
I get hand pain under the gap between my ring finger and pinky when doing pushups. Should I power through them or rest up.
Means I can't box for a week or two though if I rest
I'm having trouble with my grip.
For exercises like reverse barbell row and cable seated row I reach a point where I could still do reps and/or go to an higher weight, so no problems with the back, but my fingers cannot keep the barbell/handle and it falls/slips.
Is there a way to increase the strength and duration of my grip?
Is there any disatvantage to spread out reps throughout the days? The pump and cardio be the missing parts, right?
I have some days where I can't spend the time to give an hour or two for exercise and showering after.
I enjoy doing a rep till failure now and then in my schedule without getting a sweat so I'm nasty after.
why does squat weight not translate to weight you can piggyback? i can barre squat 60lbs but i gave a 160lb guy a piggyback ride with ease, any explanation?
Even when being moved/carried most conscious people are supporting their own weight, also we're talking about dead weight pushing down directly on your shoulders versus someone being spread out and kept close to your body
If you're going to eat it you should make sure to get the kind that's freshly ground and contains only peanuts (and maybe salt). Any decent grocery store should have those machines that grind it on the spot.
Is it ok to have (assisted) dips, dumbbell chest press, and incline dumbbell chest press all in one day? Or should I alternate between normal and incline chest press? I do feel pretty weak by the end of the sets, so I could probably do a heavier weight if I just did one of them at a time
Due to old injuries, old surgeries, and a job that has me sitting on my ass too much, I am at the point where I really need to retrain my core.
The crux of the issue is that my abdominal are weak/lazy, so, unless I specifically focus on them to make them engage, my lower back ends up doing all the work for any stabilization that needs to happen. This has caused some spasms and shit and can't go on. I've also got solid anterior pelvic tilt, either because of or contributing to the issue.
My plan is to swap my lifting days out for core training days for awhile, until I feel I'm back at a point where I can start loading my spine again. I plan on working in.... >KB swings >Turkish getup > ab wheels > plank and side plank > hollow core crunches
How should my muscles feel when they need a full rest day or two?
I'm having a lot of leftover energy and I'm bored wanting to do more reps after the workout.
I can feel my muscles and tendons, aware of them, but nothing really aches. Does that mean I can pop off some more reps?
How to train chin ups as a dyel? I can do a set of 5, then I'm so fatigued I can do only 2-3 on following sets. Should I just do 3 rep sets or add negatives/band assistance for greater volume?
bands or move to the lat pulldown machine after your set. you can also do a sort of drop set where you do your pull ups then go immediately to the pulldowns
>Most meals won't spoil unrefrigerated for only an hour or two. If your commutes take longer than that, either get a thermos lunchbox or a new job.
It's mainly for trips. I go on trips for a day or two and just pack 3/4 of my meals for the day since I cant handle eating out so much
>Yes, that's why you don't measure your own height. It's possible to fudge numbers easily if you self-report, get someone else to measure you.
Even if someone does it for me, is it still possible to be shorter, due to years of bad posture, even if you stand straight against a wall?
Welp, there goes my hopium of growing to 180 cm from 175(potentially could be lower due to self report). I was told when I was a kid that I have scoliosis but I never went through treatment outside of some basic exercises. Although outside of constantly arching to pick items from the ground in a rapid succession I never had back pain(but when I do have to pick shit up it hurts).
Thanks anon, now I need to investigate the type and severity of scoliosis and what back exercises I need to do to correct as much as crumbly possibly.
Roman chair that has a bit of a tilt to it. Way less fatiguing than a DF and has a lower RA bias.
What do you guys do to get out of a bout of depression? I’ve really been going through it lately. I’ve been having lucid dreams of being with the fiancé that left me a year ago and my waking hours feel like hell.
Do the small shit your brain is telling you to do even if it seems insignificant and the depressed part of you responds with, "what's the point though?".
so i have a bucket of rice and tried this meme rice workout for forearms/wrists because i am autistic but it surprisingly feels great, is this actually a legit exercise or am i basically just jerking myself off in rice for no reason, will my tiny limp dick wrists grow from wanking this rice every day?
no just some random youtube video i watched of some guy doing this shit. sad about the genetics, but i think i'll try this for a few weeks and see if anything happens anyway because it feels so good.
Well your forearms should explode which can make your wrists look bigger, did so for me anyway. If you have money to spare a wrist roller works wonders.
How much water should a 160 pounds 20% bf 30 year old manlet drink daily? Looking for something more precise than "drink when you are thirsty." I work a desk job, lift rarely and bike casually to get around town. Looking to change those. No long term lift goal other than building the habit, noob gains should satisfy me for a while then I can readjust.
The optimal amount of water to drink obviously differs by a lot. Weight, age and bodyfat percentage are factors but so are height and activity level. You calculate it by this formula: w = (3.27*a + 0.6695*m*height +10*f)*(Ha/Hr) where:
w = daily water in ml
a = age
m = body mass in kg
f = bodyfat percentage (between 0 and 1)
Ha is average heart rate during the day
Hr is resting heart rate
In a pinch you can assume Ha = Hr
recovering strengthcel here, I'm moving out of my home gym and back into a full gym. What are some sane no-frills bodybuilding programs I should look into if I want to switch to a more aesthetically focused training methodology? Or should I just say frick it and do 531 BBB with some additional accessories.
yes, though it's unlilkely that you will add muscle while losing fat at that low of bf%.
How much water should a 160 pounds 20% bf 30 year old manlet drink daily? Looking for something more precise than "drink when you are thirsty." I work a desk job, lift rarely and bike casually to get around town. Looking to change those. No long term lift goal other than building the habit, noob gains should satisfy me for a while then I can readjust.
People overcomplicate this. The general advice is "drink if you're thirsty". Try to have at least a glass of water every few hours. That's it.
What are some decent apps to track the stuff I do in the gym?
movements, rep ranges, weight ranges etc
It gets tiresome to scroll through a year of notes each time I go to the gym
i saw some dude front squatting lmao1pl8 but the discs were off, they started not at the begining of the sleeve but around the middle, about where i drew the orange point.
i cant fricking recall the name of this type of squat, any help?
sounds like they were just lazy, it's not like it'd change the mechanics of the squat at all, the weight distribution would be exactly the same. Sounds like a very dumb way to injure yourself.
Let's say having the weights all the way on is 5% chance of injury via weights falling off the bar. If they're only halfway on, there's like a 30-40% chance of injury via falling off the bar or the weights sliding and changing the balance of the bar.
Again, the mechanics of the squat are the same, this would just be fricking with it for no reason or gain.
Sorry I explained myself badly I think. Would 2) mean that the shake will have a bad taste, odor, consistency? Or would nothing change? I know that protein can get funky in a whim
i saw some dude front squatting lmao1pl8 but the discs were off, they started not at the begining of the sleeve but around the middle, about where i drew the orange point.
i cant fricking recall the name of this type of squat, any help?
It happened, i fricked my back while deadlifting 100 lbs. I think i better stop deadlifting for a while.
But - should i stop squatting, too?! That would halt my progress even further...
>deadlifting 100 lbs
like, 100 lbs total? Because that's a really light weight to tweak your back with. Even 145 is barely more than 1pl8. If you fricked your back up your form is very bad with such a light weight.
Hey guys I lost 10 kilos in the past 2 months through fasting. Now I'm looking to bulk and gain some muscle but I'm scared of giving myself metabolic syndrome/diabetes.
Are my worries unfounded?
How do I make staionary cycling/cardio less boring?
>go outside!
It's dusty 24/7. Doc said do everything indoors >Listen to a podcast
I don't really consume podcast-type media
I tried audiobooks but kept getting lost as I was half-focused on the workout
I want to make my own protein bars that are mostly protein. I see a lot of keto bars that are more fat than anything, paleo blogs have some better macros if I cut the sweeteners so I'm looking through those for a few to try. Do any of you have a good simple recipe or tips? Like ratio of wet to dry ingredients or whatever.
If I get a good one ill definitely post it. I'm trying to replace quest bars and don't want to buy natural ones like rise bars since they're something I can make. Currently leaning toward coconut flour because of the fiber content but I'm going to try a few things, almonds, oats, idk.
How do you design and upper/lower program if you only have two gym days a week? I understand you need horizontal and vertical push and pull, something like a squat, and something like a deadlift (hip hinge), but how do you fit all that into one day? I am getting to a point where I can't bench and OHP on the same day without one of them suffering or feeling overtrained afterwards (noob gains running out). But if I only do one push and one pull on upper day I'll have muscles that only get worked every 1-2 weeks.
you mix it up moron. 2 full body days.
Day 1 >Chest >Back >Quads >Triceps >Calves
Day 2 >Shoulders >Pull Up >Bicep >Hamstrings >Core
I would personally do calves and core both days but do whatever you can fit in your schedule.
Hmm could i just do compounds in upper/lower with 3,4 sets of 8-12 reps? Say upper/lower/rest/upper/lower and increase the weight by x if i get all sets + reps?
Attracting them always requires you to get their attention one way or another. With good looks you are more likely to get and keep their attention long enough to get them interested. If you don't have the good looks, they won't want to give you the time you need to convince them that you have other redeeming qualities (personality). So if you aren't attractive you need to make your personality work in your favor and since the woman does not want to spend time around you, it has to happen in an environment where she is "forced" to spend time with you, e.g school, work, clubs. Tl;dr it is more looks based but you can make personality work under the right circumstances. If you really just meant "physique" rather than overall appearance, then I would say it does not matter 95% of the time, it only attracts those that have a strong preference for it. That doesn't mean the other 90% don't like the physique, it just isn't important enough to them.
How to succeed in a cut?
I'm 32 yo, M,, 5'9", 152 lbs, 19% body fat (That's 176 cm and 69 kg for the sane part of the world.) with office job.
This roughly put my TDEE at 1900 cal, for weight loss, I need to eat at 1400-1500 cal.
But this very difficult for me unless I do something extreme like water fast, bulking on veggies only.
I guess I'm at the odd spot where most people plateau in their weight loss.
My goal is to get leaner as in lower BF% to 15% or something.
What can I do?
5"8 here im struggling cutting with 1600kcal down from 79 to 75 in 6 months with tracking calories and lifting 4 times a week
so gonna bump your question
Thanks, and yes, I've measured my normal intake just to get an idea on how much I eat.
It was around 1900-2100 calories.
Which is is like this menu >Breakfast ~400-500 cal
Bread(Samoon)+(1-2 egg/Cheese/jam)
OR
Half cup of oat +(Yogurt/Milk) >Lunch ~500-600 cal
Cup of Rice + (Beans/Lentil/potato) >Dinner ~500-600
Bread(Lebanese flatbread)+Protein ~200 g (Sausages, spam, burger) >Drinks ~0 cal
All are without sugar, or artificial sweeteners >Snack ~200-300
Usually less than handful of mixed nuts, some other sweets that I make at home with low calories
Honestly, I tried skipping meals but this just led me to eat more, or snack more.
Fasting made me lethargic, and despite having office job I felt sick, so I think fasting isn't for me.
My workout is just me doing calisthenics in my back yard, since I come home pretty late.
Yeah, I get you.
You aren't fat, but not lean.
Just average.
And we need to up cardio, 9 minute mile burn about ~700 cal, so I guess rooners are into something.
Man i hate cardio, i really do
I try to get in 10k steps at work
Dunno anon, it's almost fall over here so i might just do a 6 month bulk to get a bit more
Then trim of the fat in a long cut or something
I honestly sometimes wish i was either skinny or just fat
So much easier to start off with
Because it/your core is weak or because you have mechanical issues. How are squats? Consider replacing DL with Romanian DL and add core exercises (hanging leg raises for example).
i have hot girls ready to frick but ive been setting meetups with trannies for like 1 month from now
thing is, the trannies pass really well, but im really nervous around girls, so i want to frick the trannies to get the nerves out the way. but also i dont want to be a homosexual and i also dont want aids. im not really attracted to men but they look like women.
stuck in my head, should i just bite the nerve bullet n frick up a few woman hookups instead of just being comfortable with the troony and getting the sex confidence to hit a home run with the women?
its all momentum so
Use something more heat stable for frying at high temperature, butter will burn before you even reach the temperature needed to get a nice crust on your steak. Avocado oil is probably best. You could add some butter for flavour near the end so it doesn't have time to burn.
Try a reverse-sear. If you don't have time for that, start it in oil until you're 10 degrees away from your desired doneness, put in butter and garlic + any desired herbs, spoon butter over both sides of steaks for 2 minutes. Seared.
Can I change some hypertrophy exercises say 3x10 to 3x5 and will that automatically make it into a compound exercise?
That's not what compound means. And no, changing reps doesn't magically turn an exercise into a strength exercise. You're confusing the results with the process.
why am i feeling deadlifts mostly in my lower back`?
>That's not what compound means. And no, changing reps doesn't magically turn an exercise into a strength exercise. You're confusing the results with the process.
Sorry I mean if the 3x5 lower reps were done with more weight compared to the 3x10. Or is it all to do with the certain exercise?
A compound lift is a lift that uses multiple muscle groups. A squat is a compound lift. A bicep curl is not. And rep ranges entirely depend on the exercise being performed. Hypertrophy is a result of lifting weights, not a type of exercise being performed. Too many people get that confused.
Muscle growth will occur both in high weight, low reps and lower weight higher reps. Studies have shown to show similar growth patterns between the two. Honestly just do whatever works better for you.
https://i.imgur.com/KfHvfCU.jpg
Intermediate lifter.
Over the course of a given month I'll make consistent progress on accessory movements but little or no progress on major lifts.
Do compound lifts take longer to progress on, or should I evaluate form?
Pic unrelated. just love port, bros
You should be making some progress at the very least, what are your compounds at right now and what is your routine like? Are you bulking or cutting?
Are preworkouts in canned drink form any good? Honestly think Im somehow not built for powdered preworkouts, I tried few, now im on jack3d regular formula (one scoop) but from what i remember they all dont give me that buzz or tingles.
Rather they make me feel empty, I eat a meal before gym and within 15-20minutes after finished drinking the preworkout i feel a bit empty like I didnt eat anything, weird to describe
seems like the narrow grip would be at-odds with your form. Proper rows should have wider grip.
Are preworkouts in canned drink form any good? Honestly think Im somehow not built for powdered preworkouts, I tried few, now im on jack3d regular formula (one scoop) but from what i remember they all dont give me that buzz or tingles.
Rather they make me feel empty, I eat a meal before gym and within 15-20minutes after finished drinking the preworkout i feel a bit empty like I didnt eat anything, weird to describe
They're going to be exactly the same as their powdered form. What preworkouts have you tried and what are you looking to feel? Different formulas have different compounds in them. Tingles/buzzing will be the result of beta-alanine.
an average of 2.5lbs per month with an estimated gain of 9 lbs of fat and 6 lbs of muscle. Not terrible, not great. You ideally want to end up closer to 1:1 if you can.
I tried
GymBeam Enjoy
C4 (realized it was a meme)
and now jack3d the regular formula, not the DMAA one with red label, but i dont think it contains DMAA anymore
But yeah i dont really feel the tingles or hype, sometimes I start without the preworkout so the weird gut empty-ish feeling isnt there.
Im looking mostly for the reduced fatique i think, my workouts are like 1,5hr and at the hour mark or bit after i kinda feel tired or sloppy
>an average of 2.5lbs per month with an estimated gain of 9 lbs of fat and 6 lbs of muscle. Not terrible, not great. You ideally want to end up closer to 1:1 if you can.
Question
So should I just aim to gain less overall or does this indicate something wrong with my diet and/or programming?
to you too then. Looks as if I should be aiming to gain no more than 2 lbs a month, right?
I mean I said "ideally" because there's no real way to perfect a bulk with the exact proportions you want, it's not like you can tell your body "hey turn these calories into muscle but only 30% of them to fat". As long as you aren't upset with your reflection in the mirror, it's a good bulk. You didn't gain a disgusting excess of fat like 20 lbs in 4 months so tbh I think you're fine. 2-4 lbs per month is the typical recommended range for bulks anyhow.
I tried
GymBeam Enjoy
C4 (realized it was a meme)
and now jack3d the regular formula, not the DMAA one with red label, but i dont think it contains DMAA anymore
But yeah i dont really feel the tingles or hype, sometimes I start without the preworkout so the weird gut empty-ish feeling isnt there.
Im looking mostly for the reduced fatique i think, my workouts are like 1,5hr and at the hour mark or bit after i kinda feel tired or sloppy
Would caffeine pills be good?
>GymBean enjoy
You czech? I've been there once.
Anyways, it sounds like you're crashing halfway into your workout which could mean too much caffeine, poor programming in your routine, or bad sleep schedule. According to the packaging 1 scoop of Jack3d is only 135mg of caffeine which is only a bit more than a cup of coffee so I doubt it's too much caffeine. You might try a blend with a higher amount of caffeine per scoop. (300+).
I personally like Nitraflex but idk if they sell it in the EU.
yessir fellow pepik here.
Hmm ill try doing 1.5-2scoops next time see how it goes. I would want to try gorilla mode from derek but i aint buying that shit all the way from his site or amazon
I visited Prague back in 2013, had a great time. Miss the street food bad, all those donair stands... >gorilla mode
tbh I'd avoid any of the shilled protein powders as every single one I've bought is over-marketed and underwhelming. Fricking expensive too.
Can i fast if my BMI is 22.2 and currently doing
Calisthenics?
See, i cant cut a lot of foods because my GF is
bulking and we buy shit together, as we poor
we cant buy shit for me and shit for her, i think
that fasting like the muslims do may be
benefical, but idk.
Also i do Calisthenics three times a week and
roon the other days resting on sunday.
you can always fast, and BMI is weird because it often doesn't take into account frame. I'm 6'4 and weigh 195 but my frame makes that look more like ottermode than anything skelly because my shoulders aren't super broad. My friend on the other hand looks less in shape than I do at 6'4 210 because his shoulders are broader and he's a naturally more muscular person
im lean-ish, but have some fat on my abdominal area, i was thinking on dry fasting maybe three days a week and eat healthy the rest of the days, still a little bit anxious as to will it help if i only do it 3 days a week?
Any reason not to do full body workouts in cycles?
I used to do a reg park 5x5, but this winter I did a workout where I'd do:
>15 pushups >15 jump squats >7 pull ups >Plank with arms at 135 degrees obtuse angle for more intensity >Dead hang 1 minute
Repeat x4
I feel like this gives me more strength overall compared to your classic do x amount of sets and then move on to next exercise, I just want to add in some more specific arm and calf work, and see how that goes.
Also I do that above exercise 4 times a week with Wednesday as my rest day
what's the best way to keep a clean shaven face? my face is very sensitive and when I use a razor it feels ruggedy when I'm trying to shave that shadow the next day. yes I use a double edge razor.
Get better shaving foam. Rub the first layer into the skin then apply another thick layer. Go very slowly with minimal pressure. Try warming your face and razor with hot water.
liftvault.com is probably better
and yeah no shit stuff is hard when you haven't done the first bit of research on it. I still think using AI is overcomplicating something fairly straight-forward.
Lately my heavier 1 and 2 rep deadlift sets have been failing halfway up, like right at or above my knees. This is a problem because it still saps a lot of energy and then I have to drop the weight more than I’d like to be able to finish and it takes forever.
How do I fix this? I just went for 375x1, it rocketed up off the floor and then just stalled at my knees and I bailed when I felt the pressure on my lower back
Don’t think so, my grip was holding me back at 350 lbs so I switched to mixed grip and it solved the issue. Some research tells me it’s because I’m letting the bar get out in front of me so I think I need to work on leaning back and concentrate on using more of my legs
you're not in love with her. You can't be in love with someone you don't have any kind of normal relationship with. You are in love with your idea of her, not the actual person behind it.
going over 10 reps for bench is stupid. Even 10 reps I feel is too many for a compound unless you're just trying to show off. Max it off at 8 with 6 as a minimum.
https://i.imgur.com/rOMi8BR.gif
Can you still make it without vertical presses? I have an injury in my left arm that gets really irritated when I do any barbell, ohp DB ohp, or bb incline bench. The best I'm able to do is db incline bench without causing issues. I can still do bench and pretty much everything else without problems.
I was thinking about maybe alternating between regular and close grip bench on my upper days, and throwing in extra lateral and rear delt work to compensate
Unironically see a doctor for your injury. Consider physical therapy.
I've been wanting to see a doc for it, but I have little money to spare and no insurance at the moment. The injury seems to be cubital tunnel syndrome and I'll likely need surgery.
In the meantime I'm just looking for some workarounds.
Can you still make it without vertical presses? I have an injury in my left arm that gets really irritated when I do any barbell, ohp DB ohp, or bb incline bench. The best I'm able to do is db incline bench without causing issues. I can still do bench and pretty much everything else without problems.
I was thinking about maybe alternating between regular and close grip bench on my upper days, and throwing in extra lateral and rear delt work to compensate
Intermediate lifter.
Over the course of a given month I'll make consistent progress on accessory movements but little or no progress on major lifts.
Do compound lifts take longer to progress on, or should I evaluate form?
Pic unrelated. just love port, bros
Technically no, a bar is easier to curl because it's more stable compared to a pair of dumbbells, plus more muscles are able to support your arms in bringing it up. Stabilization plays a big part in difficulty of a lift.
How long do you rest between heavy sets like squats? I've had a lot of people say they do 1-2 min at most but I usually feel like im anywhere from like 3-5 min
if your squats are anywhere near heavy you will need a minimum of 3 minutes rest between sets. Beginners can probably get away with 1-2 minutes but I'd say once you hit around 2pl8 you'll need a bit more than 2 minutes.
If I want muscle gains with push up variations how many sets of each to do?
I do regular,.diamond, decline, wide grip and pikes to hit different areas. What should weekly volume be for EACH
How tf do people enjoy lifting. I usually stick to /roon/ I can run for 2 hours and not feel bad within 30 minutes of being done, but I just hit weights for the first time in 2 weeks (since the last time i gave up for the 100th time) and I feel so weak and crappy.
I could say the same about running anon. I literally feel terrible every time I run, even if it's just for 20 minutes. You don't have to like it, but you need to be able to tolerate it. If you can't do that, then maybe lifting isn't for you.
I could say the same about running anon. I literally feel terrible every time I run, even if it's just for 20 minutes. You don't have to like it, but you need to be able to tolerate it. If you can't do that, then maybe lifting isn't for you.
one of you is lifting too much or too heavy and the other is running too fast or for too long
you have to ease into physical exercises if you haven't done them before, or don't regularly do them
it's perfectly okay to do little until you get used to it
I used to swim a lot and loved it in every way, now I very rarely go swimming and it always feels (physically) awful afterwards
6'+ anons what the frick is the key to gaining weight? It takes everything I have just to eat 3 meals a day. What tf are you guys drinking and how many cals do you aim for a day
Never lifted a barbell before, first gym day is tomorrow. Scrawny upper body, somewhat thicc calves/quads. Last time I tried working out was with 25lb dumbbells and I struggled with those - could do rows, curls (small reps), presses, and skull crushers, but struggled hard with OHP.
What do you guys reckon I should start with in terms of weight? For better or for worse I'm jumping straight into PPL and need to do some estimations. I'm thinking barbell + 15lbs on each side. Is that reasonable?
I read that you should do 3-5 sets of what you can do 8-10 reps with. That’s what I do. The one thing I can think is that I don’t rest long enough between sets. But if you wait 2 minutes between every set it’s so time consuming. Do you alternate through the exercises or do you do them all at once them move to the next one? Is there a scientifically better method per se? I don’t feel like the actual lifting is overly difficult in the moment, but after I’m gassed
I could say the same about running anon. I literally feel terrible every time I run, even if it's just for 20 minutes. You don't have to like it, but you need to be able to tolerate it. If you can't do that, then maybe lifting isn't for you.
I didnt love running just tolerated it, but I never got overly fatigued from it. I just kept doing it and eventually enjoyed it after many months of forcing myself to do it. I have lifted for a few months before and never felt I was any closer to actually liking it or looking forward to doing it like running. Maybe I will rethink how I am doing things or find like an actual program instead of winging it.
Also the other guy is right. You gotta run slow and maybe mix in some walking starting out
Fat gets stored around the jaws as well, that's usually referred as the double chin popping in. Losing some fat means you're going to show off some of your defined features that were hiding underneath it.
Is buying canned chicken/tuna the best "cheapest" option for protein daily? It caps up to 35 bucks for 100-120 grams of protein in a day. Ground meat isn't as cheap as me doing that instead. Barring mercury poisoning shit which means I'd mostly just be sticking to the canned chicken stored in water. Total sodium is still under the daily value as well when all five are put together.
For the past week I've been waking up an hour before my alarm, no matter when I fall asleep in the first place, barely getting over 6 hours of sleep on average
I've tried sleeping with both the window opened and closed, thinking it was a noise issue, but it's made no difference
It's crushing my recovery, and it's not as if I feel well rested when waking up
Anyone got a clue on what to do?
Am I just delusional or does my body not change? I went from 85kg from January to 91kg now. I'm 180cm. My bench went from 70x5 reps to 82.5x4 reps, ohp from 40x2 to 47.5x6. Granted, my training is shit. Still from pictures I have and mirror my body looks exactly same.
How does protein uptake/amino acid metabolism work exactly?
My current understanding is that when I eat a meal containing protein, it raises my blood serum concentration of amino acids.
Then over time it comes back down as they are incorporated into various tissues, most relevantly here into muscles or fat.
What determines how much is used for building muscle? I understand the amount of torn muscle fibers and hormones play an important role.
Does the concentration of the amino acids also matter? Does my body only convert significant portions of it into glucose/fat if more than a certain amount is present at one time?
Is that where the principle that "more than x of protein per meal is pointless" comes from?
>be me >have ulnar nerve/elbow issues >can't ohp properly for about a year because of it >tonight, brain blast >take out the rods in my elbow brace, tighten it like a sleeve >attempt ohp, feels 100% fine at any grip width/wrist position
You have no idea how excited I am. Exactly how moronic am I for not even considering elbow sleeves after a year of elbow pain?
Hey guys, been trying to improve my pull ups, I can now get 10 in a row but I only ever feel it in my arms and occassionally my upper back. I've tried a bunch of things like thumbless grips and gloves to avoid gripping the bar so hard, as well as pulling with my shoulders and focusing on squeezing my back, but I can never seem to activate my lats. Any advice anons?
studies show heavy weights with lower reps and vice versa build muscle at similar rates, long term difference would probably be small enough to not matter.
Given diligent training/diet/rest and no injuries, how long is a realistic amount of time for a person to expect to hit a 2.5x bodyweight squat?
Too many variables in that question to give an even remotely accurate answer.
https://i.imgur.com/ZjvGss6.png
How do people progress in such manner that their body weight is smaller than their working set weight and not lifting more weight by simply adding more mass to their bodies? I'm asking because I've never managed to lift x times body weight in my life, yes im a weak c**t but ontop of that i've only managed to progress in the number of weights i lift by just gaining more fat/mass or how ever u want to call it, on the other hand are considered strong when they're able to lift above their weight which never happened to me besides maybe bench press and that was just 10kg more than me.
ie >a man who weighs 75kg lifts 120kg for x amount of reps
then there's me
>weigh in about 70kg, able to press 60kg, only able to progress to 65 kg in the bench if i'll weight 75kg
They build muscle. Muscle is denser than fat. That's literally it.
how the frick are you guys hitting 1g/lb protein, i'm eating 3 meals + shake and i'm barely hitting 100g, are you guys just downing multiple shakes
You don't hit 1g/lb because that's overkill for an overwhelming majority of lifters, especially if you're natty. You only need 0.82g/lb of lean body mass.
https://i.imgur.com/y0ERljj.jpg
I eat a can of salmon (~16 oz) every week. Is that enough Omega-3 fish oil? Is Omega-3 even important or just a meme?
I don't have a study to prove it but I see it as a meme from supplement companies to get you to buy fish oil pills. Billions of people get by fine without it.
I can't exercise right now. How do I improve heart health? I'm obese and drinking energy drinks every day.
Stop drinking energy drinks. Those things are fricking terrible for you.
210 homosexual losing weight, I've been doing chinups at the park but now I want to do a pull up at home. You guys got any insight on how strong a door can take a bar?
Is there something going on with the image hosting right now? I can barely expand any image, and if I open them in a new tab it either takes 5 minutes to load, if it even loads. Everything else is fine.
How do people progress in such manner that their body weight is smaller than their working set weight and not lifting more weight by simply adding more mass to their bodies? I'm asking because I've never managed to lift x times body weight in my life, yes im a weak c**t but ontop of that i've only managed to progress in the number of weights i lift by just gaining more fat/mass or how ever u want to call it, on the other hand are considered strong when they're able to lift above their weight which never happened to me besides maybe bench press and that was just 10kg more than me.
ie >a man who weighs 75kg lifts 120kg for x amount of reps
then there's me
>weigh in about 70kg, able to press 60kg, only able to progress to 65 kg in the bench if i'll weight 75kg
Are you cutting or bulking? And how much do you weigh?
On a bulk, I've always been able to hit 150g or so easily from just food, then whey can add an extra 25-50g. If you can't manage that your diet is not right. Quark, milk, jerky, chicken breast and whitefish are your friends.
On a cut it's a lot harder and some days you might end up needing 3-4 scoops.
Btw you don't really need 1g/lb, it's just easy to calculate. Imagine two people who weigh 200 lbs but one is 10% bf and one is 30%. Why would they need the same protein when one of them has 40 lbs more lean body mass (LBM)? Idk what the right ratio is but aiming for 1g/lbs LBM would be more than sufficient and a lot easier to reach consistently.
a gmo fricked chicken breast is like 60g protein. two glasses (big glasses so adds to 6 cups) of milk is ~50g on top of that. an oats/yogurt breakfast and moderate lunch would get me the rest of the way, and then protein powder if I'm still short.
This is roughly 180g protein and most of this stuff doesn't even need much preparation. Can throw in an extra protein shake if lazy. I usually only have one after gym when I want the extra absorption speed from whey isolate at the peak of the muscle synthesis spike.
Just the chicken breast you have to cook every few days to keep it in stock. Try to keep it to 50g protein max per meal and space it throughout the day though.
How long/how many "sets" of dead hangs am I supposed to do at the end of a workout? Right now I'm doing 3x40 seconds on my upper body day. Should I be doing these every day as well?
Hey can I get a form rate? I've recently switched to high bar squat for more quad activation after doing nothing but low bar forever. I had a 300lb low bar before the switch, but high bar feels so odd and I'm still getting acclimated. Having these long ass legs is making it hard not to good morning it up. I thought about taking a wider stance but intuition tells me that would move stimulus away from the quads.
Cause it’s true. High bar and front squats require an upright torso, low bar has a forward leaned torso. The bar should sit over the middle of your foot and when you start reaching big boy numbers that forward lean in a high bar squat will cause you to lose balance
You can see in the second squat him beginning to lose his balance mid rep and having a forward shift, due to excessive torso lean. When you atg with high bar and front squats you have to open your hips up more in order to maintain good bar trajectory
8 months ago
Anonymous
You can see him breaking at the hips first and loading the posterior chain rather than the quads.
Hey I read your posts and tried to keep >"knee forward" >"hip open"
In my head as I did these. Lowered the weight for pure form focus. Any better here?
8 months ago
Anonymous
NTA but the one thing you need to be VERY careful about, is not force-arching your lower back to keep your torso upright. You're gonna hurt yourself that way
8 months ago
Anonymous
Kinda this
[...]
Hey I read your posts and tried to keep >"knee forward" >"hip open"
In my head as I did these. Lowered the weight for pure form focus. Any better here?
Your are hyper extending your lower back, also keep in your set of cues that you need to keep your core tight, tight as frick like you are clenching your guts and abs like you’re about to get punched all the way from the top of the rep to the bottom and back again, straight lower back, core so tight that 5 reps with only the bar will still make you tired because of how tight you were
Otherwise… good mobility
8 months ago
Anonymous
NTA but the one thing you need to be VERY careful about, is not force-arching your lower back to keep your torso upright. You're gonna hurt yourself that way
Thanks again for the help, I wouldn't have thought of that. But now that you mention it, there is a trend of lower back pains probably related to that. I think I was doing that to prevent butt wink. I'll start doing doing extra form work on my squat days to get that sorted out
8 months ago
Anonymous
I would worry less about a tiny bit of buttwink at the bottom that I would about hyperextending and rotating the hips forward at the bottom of the squat, the purpose of the tight core is to keep your lumbar spine safe and keep your pelvis under you, hope this helps
Shit you're right. I think I still have the low bar "throw the ass back" que stuck in my head causing too much torso lean. I reckon I'll drop some weight and work on that
Why so many curls? 3 sets for biceps but only 2 for triceps? Get rid of one of the curls on Friday and change it to a triceps exercise.
You also need more for your upper back. Add facepulls or external rotation press.
Make sure you do the calf raises slowly with a 2 second pause at the bottom stretch - absolutely no bouncing
stick arms, >facepulls or external rotation press.
doesnt look like i can do these at home gym, dont have rope
i do the calf raises on elevated surface so the heel is "under the toe" at the bottom for the full stretch
Should I just give up on lifting if I've been doing it for five years and still don't look like I lift? I don't really like doing it and I don't see the point anymore.
>inb4 post body so we can see if you actually look like you don't lift
No. Just take my word for it. I'm still basically skinnyfat except for my chest I guess.
>inb4 post body so we can see if you actually look like you don't lift
No. Just take my word for it. I'm still basically skinnyfat except for my chest I guess.
I've asked for help but people always just go "hmm yeah weird, you're eating/training/sleeping enough, you're using proper form, your routine is good, etc." I don't know why I even bother anymore.
Best tech setup for listening to listening to audiobooks/podcasts while running?
If I have to run by a road sometimes I miss a sentance and have to stop and rewind.
I need to distract myself from introspection.
Is it worth trying over-ear ANC instead of in-ear ANC?
Abductors, hip thrusts, split squats/one-legged press, RDLs and prone leg curls; basically anything hitting your glutes and hamstrings.
Best tech setup for listening to listening to audiobooks/podcasts while running?
If I have to run by a road sometimes I miss a sentance and have to stop and rewind.
I need to distract myself from introspection.
Is it worth trying over-ear ANC instead of in-ear ANC?
over-ear is probably not the best choice for running, the movement knocks the cups off your ears. Some ANC is better than others, and foam tips can further help block out noise.
The way I like my podcasts while I run is I grab my earbuds, sync them to my smartwatch, and listen to them via watch. You can rewind 15 seconds in chunks if you miss something.
Eating 2000 calories and burning 500 calories through exercise or just walking/cardio is better than eating 1500 calories and no exercise right? assuming you 100% hit that burned daily 500 calories goal.
Oh yeah, you're going to run for an hour every day. Sure. That's a moronic amount of effort for something you could literally do by just not eating the calories to begin with. If you want to offset it, do a reasonable amount, like 2 miles ran and a 300 calorie deficit. 500 is stupid work for mediocre results, even if you did manage to do it every day.
NTA, but I biked for an hour every other day, burning around 300-400 calories every time. It's not really hard work or feels like a waste of time since I like biking
natural hypertrophy is constantly talking about evolving rep ranges. isnt what hes talking about dynamic double progression? like 3x8-12 and you get 12,11,10 so you go up in weight because you hit 12 on the first set. thats dynamic double progression right?
I'm not sure if other people seem to have the problem, maybe it's cause I obtained it from a friend. So I had a friend who gave me a bunch of polyester workout sleeveless shirts. I've used them a couple of times, and wash them after use. But it has a sweat and stink odor that comes from them, even though it's been washed. Is it a matter of not using enough detergent? My cotton clothes are fine.
When is the best time to eat oatmeal? When stomach is empty? When I'm really hungry but I feel like I don't want to eat? When I feel like pooping but also not so oat can flush out my gut?
What form guide should I follow
I did SL for a while and then watched SS videos and it's completely different...
Also my knees hurt after doing ss squats
Starting strength has better guides on form
>my knees hurt
good, it means its working
>need some weights
>look at free weights
>average price of a 10kg wheel is 50usd
What in the god damn frick?
I'll just go outside and grab some rocks
Protip
Buy 1" diameter for home gym
It's just fine for 90% of what you can do at home, and significantly cheaper to buy second hand even if you just stock up on the cheap vinyl+concrete shit.
Sandbags are best value tool so on the right track
this for ultimate cheap gym sandbags, bars and gymnastic rings are the way to go
Managed to find 2x 10kg, 4x5kg, 4x 2.5kg, sz bar and dumbells for 200usd. I'm a beginner coming from bands, so it's a great start.
Your body can only process so much protein at once and the other digestive processes arent just gonna sit there and wait for it to rot because the protein line is backed up so, it's gonna get stored for later use instead of being sent out to build dem muscles.
My nutritionalist says 30g a meal is what I want to max. She said it is kind of the same with drinking water. Chug half a gallon and most is just gonna go straight to piss instead of hydrating you like eight 8oz servings over a couple hours would have.
I started tracking and I was getting tons of protein every meal. Capping them at 30g absolutely sucks but, I believe it will help me hit my calorie budget and allow for more treats throughout the day.
>rot
Ignored. vegan suspected
>muh 30g/meal
Don't post this stupid broscience shit
>muh nutritionalist
I notice you say nutritionist (spelled incorrectly) not dietician because the latter is a medical specialist and the former is some idiot who decided to preach their incorrect ideas to even bigger idiots (you).
Don't post crap like this again.
Your digestive system has more neurons than the entire CNS of most other animals, it can change the speed at which food travels to make sure it absorbs as much as possible. Shit is mostly water, indigestible matter (fibre) and dead cells/bacteria. You don't have to worry about eating all your protein in one meal.
Good info ty
Who hurt you, bro?
Sorry but no. Your body will undergo gluconeogenesis if it is looking for energy and can only find protein.
That's why you also eat plenty of carbs and fat that way your body can utilize protein towards synthesis amirite?
>she said
Don't listen to this guy, he listens to women.
>rot
technically the bacteria are breaking the protein down for both their digestion and yours. Yes, it's rotting, but food entering your gut by definition is subject to rot due to what rot really is. Think about it a sec.
How do bacteria rot shit? Do they just sort of jiggle around and scoop things that they vibrate off? How do maggots eat flesh? Do they have the moutparts to scrape tough sinew into their mouths?
No, they all use enzymes. Digestive enzymes, in particular. Bacteria secrete them in the presence of food sources to break down food into units it can absorb, just like our own bodies.
So yes, it's rotting. Everything you eat is.
What can I substitute for PB in my post workout banana-PB mush that can give me similar protons while avoiding all the PUFA?
Bacon
Set an alarm for the time you want your new morning to be. Do not eat for at least 16 hours before that time. Ideally you would stay awake until 8ish hours before, but you can nap provided it won't turn into a long sleep (I stopped being able to stay awake longer than 16 hours or so in my late teens) because then your new bedtime becomes whatever time you fell asleep at and you end up sleeping from 4 pm to 2 am and have to start over to fix it.
As soon as the alarm goes off, have breakfast and spend 30+ mins outside, maybe an hour if it's cloudy. This is to tell your body that this is the time to be awake.
Next time you pull an all nighter do the fast then. Sugar free energy drinks, black coffee and caffeine pills are fine if you need them to stay awake but don't eat.
For me, if I drink early enough that the alcohol has cleared my system by the time I go to bed (IIRC 2 hours per drink) then sleep and gym the next day aren't affected. Alcohol fricks up sleep because as your body remove it, you get the opposite effects i.e. overstimulation, which is why you wake up at 4am wired and hot after a night of drinking. If you let that process happen all in the same day then you'll be fine the next day.
Just don't drink milk within a few hours of being seen by other people.
Peanut butter is good for you. PUFA is only bad if you are adding tons of refined fat to your diet.
After you've stayed up all night, what's the better method for regaining your sleep schedule? Nap, then sleep later, or force yourself to stay up all day until you crash?
Should I cut my sets once I feel like I’m getting a decent pump?
Been watching alot of Renaissance Periodization lately, and started doubting my ways. Is there any truth to his claims?
>ate bread
Is it over? How do I come back from this?
bros i want to drink a glas of red wine. went to the gym yesterday morning and will be going tomorrow morning again. can i safely drink one small glas or will it hinder my gains?
So I thought I was completely fine drinking milk everyday and found it very helpful for gaining mass, however I did notice one almost instant side effect: bloating. Nothing bloats me more than milk but that’s about the only negative thing I notice from it. It goes away and otherwise, milk tastes and feels good. Should I just not worry about the bloating? It seems that the only thing it truly effects is my self-esteem while I have a beer-gut looking stomach as it digests.
you can add turmeric to your milk, 1/8 tsp is fine, and drink ginger or peppermint tea during the day
I want to eat more fruit to stay healthy, but I can't really eat fresh fruit because of my job (bringing fresh, squishy fruit along with me is likely to make a juice mess). So I'd like to try dried fruit. What are the best dried fruits should I be eating to be IST and help with a bulk?
Same fruit you'd eat fresh
I like bananas, strawberries and blueberries fresh so that's what I'd have dry. I know bananas are nice dried, not sure about the other two. Problem with things like raisins and dates is they have shit micros so it's basically just sugar. Bananas and berries are at least nutritious.
Thanks! I like banana chips! What other fruits (that can be dried) have good macros?
Banana chips are usually full of oil. Be careful
Your pic related is good tho it uses coconut oil instead of seed oil.
It also adds sugar. Point is be careful.
3g added sugar is peanuts
Then stop asking for fruit with "good macros" if you dont care about sugar and oil
NTA but cranberries are good and dried goji berries have a surprising amount of high quality (for a plant).
Be warned, my wife and her gay college friend both agree that dried goji berries taste like cum. Do with this information what you will.
Get tupperware anon, what the hell? you can put grapes, orange slices, strawberries, cherries, in tupperware containers and keep them good all day. Can also get one of those hard banana case thingies for bananas.
Try them all out. The taste prerrt different. I love pineapple but hate the dried form. Also never really liked apples but I'll eat dried apples all day
pitted dates are amazing bulk fruit. Very calorically dense and can be kept at room temp for months.
Where should I go to get chicken breast?
the store
Should I shave my armpits before wearing a tank top out in public?
I've been slowly trying to remove harmful shit from my diet and eating more whole foods and better sources of protein and I came across a concept called "FODMAP" that seems like a very easy framework to follow when grocery shopping or cooking meals. Have any of you tried a diet like that?
I've not followed the diet per se but i realised that a high proportion of the fruit I habitually consumed (lots of apples mainly) that I had a near-constant supply of FODMAPs and fructose into my system.
Just started lifting and doing long runs at the same time. I am extremely sore. Is it okay to continue lifting when I am still sore or should I wait until the soreness goes down or I'm used to running
Keep the runs to zone 2/3.
Make sure you keep carbs up for recovery. This is exponentially more important if you're running and lifting. Don't be scared of sugar if its 1hr before or after lifting and running.
thanks
Ill look up the zones, but I'm using an app to prepare me for a marathon my friend and I will run, so maybe I cant really change intensity for now
No, you just wasted ~100g of good protein. Depending on how much you weigh, how fat are you and, how much protein you ate in your meal before and if you trained in the last 6-12h you have a protein absorption rate of around 25-30% of your daily optimal intake (around 1g/lbs).
Your body will be able to fully digest the protein as long as it's animal based or so.e kind of vegan supplement. It will take a while but it will happen. The problem is that only so much will go to the muscles.
Remember, your body is pretty much protein and water. It will first go to your gut lining, hair, shin, nails, organs, and almost everything else before muscles. Diving up the protein servings will increase the probability it will go into the muscle.
Still the most important thing is you reach a reasonable protein goal every day.
That and lifting.
Short answer is yes but it's not best for muscles.
i somehow fricked my shoulder last week on the rings. basically a couple hours my shoulder got all inflamed and had a severe loss of mobility (cant lift my arm to the side at all). the doctor doesnt think its a rotator cuff tear and we are still waiting on x rays so it could just be a really bad sprain/strain. any idea how long this should take to heal? im five days in and mobility is starting to return and the pain is pretty much gone.
I know I'll get torn to bits for this but is Planet Fitness worth it if I'm a skinny homosexual that's never been to a gym? I'm kind of iffy about them for a lot of reasons. Should I just do shit at home instead?
Shitty all purpose equipment is better than a couple dumbbells.
Go to planet fitness, train smart. You'll make plenty of gains.
OMAD is not for making gains.
You shouldn't worry about protein intake on that shit. However much you get in a single meal is going to be more than enough vital functions and to repair your muscles from whatever hippie stretches and/or cardio you're doing as you try to lose as much fat as quickly as possible.
When you're done with OMAD you can go back to a good, 3+ meals per day diet of maintenance or surplus calories once you want to increase muscle and actually need to worry about protein.
I'm doing a leanbulk at the moment, but think I'm doing it too slowly. My lifts are going up slowly but steadily, even my running is getting faster each week.
I'm 3 months into it and I've only gained 2kg so far from eating ~3700 calories a day at a 50/25/25 macro ratio (carbs/protein/fat). Would eating more give me more gains or would it just be fat? I dreamerbulked in my first year which meant I had to cut 12kg to get back down to about 12-13% body fat so I'm being cautious this time.
I just still look skinny in the mirror
Gaining 2 kg in 3 months is basically perfect. You can’t actually build muscle faster than that.
I got a pair of 40 lbs dumbbells where I have been using 35s, but I can only do sets of 2 or 3 reps with the heavier weight. Should I do what I can at 40 and then finish my normal 12 reps with the 35s, or just do more low rep sets with the 40s?
My fancy 20$ body composition scale says i lost 5 kilo of weight (70kg->65kg) in 21 days of ADF out of which 4.1kg is fat and 900g is muscle mass.
Does that sound fair?
How do I get this much protein on a vegetarian diet?
Asking for my vegan gf haha
TVP chunk/onions nuggets whatever you call them. They're a decent source of protein, but I'm not very sure about their bioavailability though. Still they're hard to beat in pure protein by weight
meat substitutes and whey are your best sources for protein on a non-meat diet.
electrical impedance sensors are extremely inaccurate and I wouldn't trust what they say outside of an extremely ballpark guess.
>leanbulk
>3700 calories a day
I don't think you know what a leanbulk is
Been lifting for about a year now (anniversary is this month) and I'm hitting my first major plateau. My bench and OHP have dropped 10-15 pounds out of nowhere, and it's messing with my head and killing my mood. I came into my workout today refreshed with a good breakfast in me and a clear head, and I still couldn't do what I was doing before. I tried a deload the week before, but it didn't seem to help. Is dropping my old weight permanently and building back up the way forward from here? I don't get why I lost that strength, nothing else changed.
What's the rush? Build yourself back up and watch your form. If you're feeling bad about it, try doing them with an empty bar. You'll realize how much stronger you've come since a year ago and you'll have nothing to worry about.
It's just a slap in the face that I wasn't expecting. I had finally hit 1pl8 OHP about two months ago, and I was starting to progress past it by upping the weight to 140-145. Bench was almost to 200 as well. Having to drop back down with no warning just sucks. You are right though, I've made it pretty far from where I started, I should humble myself a bit and be patient. Thanks.
What does it mean if these hurt when I bring the bar down on bench press
Got locked at the bottom and it hurt a lot I had to roll out 🙁
They're weak. Work your upper back more and do some specific rotator cuff exercises like an external rotation press https://www.youtube.com/watch?v=NIK0aJDO7Pk
Anyone have any success running 5/3/1 building the monolith? Thinking about alternating one cycle of that, and one cycle of standard 5/3/1, indefinitely.
anyone have any experience with LA fitness? I recently moved to a new town and it's the only gym that's close and isn't some cardio/crossfit shit.
anything about the equipment/memberships/etc
the one I went to had most of the basic equipment you need, but nothing for olympic lifting. pool. I think it was on the cheaper side without being ghetto. But they blasted shitty music nonstop so bring headphones. Why don't you just go and get a tour?
yeah they offer a 3 day free pass so i'll probably try that out, but i'm autistic and wanted to see if any anons had any experiences before i go
It's ok. The one I goto on weekends recently got a trap bar. They've got plenty of equipment and sauna.
What’s the best way to travel with meals? Ice chest? Or lunch bags with ice packs?
>sacroiliac keeps needing popped
I hate this
How fix
>he fell for the chiropractors just do voodoo meme
I started doing Allpro, but my new job has me out of town from monday morning to friday morning. Should I keep doing it 2x a week on friday/sunday when I'm home or find something else altogether?
Saw a guy leaving planet fitness in an uber... is that a flex, or he's fricking moronic?
What do you guys do to get out of a bout of depression? I’ve really been going through it lately. I’ve been having lucid dreams of being with the fiancé that left me a year ago and my waking hours feel like hell.
wait 2 more years
Can I do anything about uneven chest hair growth? Talking about hair directly on inner pecs. Right is visibly less hairy and it's bothered me since I was a teenager, now almost fricking 30 and it didn't even out.
A daily minoxidil routine would probably work. Up to you if it's worth the effort though. Easier to give it an even trim or just deal with it.
It's a very small patch of hair missing on right but it's pretty annoying. I might give it a try.
I'm 48,what do I tell my doctor so he will prescribe me Anavar or some kind of TRT?
Can someone please post the kegal routine greentext?
I would be embarassed to discuss this with anyone IRL. I don't know where else to discuss this so I am doing it here
>was 40 lbs overweight for most of adolescence and teens
>been 100 lbs overweight for most of my adult life
>working shitty jobs and making mediocre pay
>life was going nowhere
>spent most of my 20's as a salty incel. Didn't even have sex until I was 29.
>in my early 30's now. After covid I finally realized I need to get my shit together.
>been hitting the gym 5 days a week for 1 year now. Dropped 50 lbs. Still carrying another 50 of fat but I have faith in myselft to drop the rest of it
>feel like I'm getting hit with a 2nd puberty. I feel more aggressive, braver, less depressed, more hopeful
>asked three coworkers on a date in one shift. Got phone numbers from all of them.
>didn't even go in planning to. I just struck up conversations with them and it felt like it naturally progressed to me getting their numbers
>sex drive is so high I had three days last week where I couldn't get through my 8 hour shift without going into the bathroom and fapping on one of my breaks
I guess my questions are has anybody else felt the same after turning their life around and how do I keep this from going to my head?
A fit-lit question.
Which edition of The Book of Five Rings should I pick? Was thinking of picrel.
I get hand pain under the gap between my ring finger and pinky when doing pushups. Should I power through them or rest up.
Means I can't box for a week or two though if I rest
I'm having trouble with my grip.
For exercises like reverse barbell row and cable seated row I reach a point where I could still do reps and/or go to an higher weight, so no problems with the back, but my fingers cannot keep the barbell/handle and it falls/slips.
Is there a way to increase the strength and duration of my grip?
how do i read this thing
>1 gram of chicken
>144 grams of protein
are you seriously this stupid? or do you think it's funny to pretend?
laugh bro its free
>Verification not required.
what the frick bro how do you eat 640 servings of chicken
Is there any disatvantage to spread out reps throughout the days? The pump and cardio be the missing parts, right?
I have some days where I can't spend the time to give an hour or two for exercise and showering after.
I enjoy doing a rep till failure now and then in my schedule without getting a sweat so I'm nasty after.
Technically for size it doesn't matter but cardio is most important for every part of your lifting journey so make sure you do some
Also, risk of injury is a thing if you're actually lifting appropriate weight cuz you'd need to re warm up every time
why does squat weight not translate to weight you can piggyback? i can barre squat 60lbs but i gave a 160lb guy a piggyback ride with ease, any explanation?
Even when being moved/carried most conscious people are supporting their own weight, also we're talking about dead weight pushing down directly on your shoulders versus someone being spread out and kept close to your body
Volume/center of mass/muscle burden variation
redpill me on peanut butter
If you're going to eat it you should make sure to get the kind that's freshly ground and contains only peanuts (and maybe salt). Any decent grocery store should have those machines that grind it on the spot.
lol
thats so good
if you eat 5 servings of it you can easily get more than 100g of proteins
>Worrying about fat
There's a reason why we exercise
Can I quit Minoxidil and Finasteride cold turkey?
Be careful, your DHT might rebound and you might actually start making gains again
Is it ok to have (assisted) dips, dumbbell chest press, and incline dumbbell chest press all in one day? Or should I alternate between normal and incline chest press? I do feel pretty weak by the end of the sets, so I could probably do a heavier weight if I just did one of them at a time
A qt smol jap girl came and let me know she was done with the squat rack she was using while I was resting from doing rope ab crunches
What does it mean?
Due to old injuries, old surgeries, and a job that has me sitting on my ass too much, I am at the point where I really need to retrain my core.
The crux of the issue is that my abdominal are weak/lazy, so, unless I specifically focus on them to make them engage, my lower back ends up doing all the work for any stabilization that needs to happen. This has caused some spasms and shit and can't go on. I've also got solid anterior pelvic tilt, either because of or contributing to the issue.
My plan is to swap my lifting days out for core training days for awhile, until I feel I'm back at a point where I can start loading my spine again. I plan on working in....
>KB swings
>Turkish getup
> ab wheels
> plank and side plank
> hollow core crunches
as well as stuff like floor press, pull-ups, etc
Any thoughts, IST? Anything I should add, drop?
If you were doing your heavy squats, you wouldn't have this problem
Should have asked her to lift with you lmao you fricking weeb
What's the least autistic/cheapest way to do pull-ups at home?
I started taking Fin about a month ago and I've found myself having more gay thoughts than usual. Could the two be related?
Yes
Being so self involved that you'd nuke your effective test for a few more months with slightly more hair is gay af
Why do sprains really never fully heal?
How should my muscles feel when they need a full rest day or two?
I'm having a lot of leftover energy and I'm bored wanting to do more reps after the workout.
I can feel my muscles and tendons, aware of them, but nothing really aches. Does that mean I can pop off some more reps?
How to train chin ups as a dyel? I can do a set of 5, then I'm so fatigued I can do only 2-3 on following sets. Should I just do 3 rep sets or add negatives/band assistance for greater volume?
Grease the groove
bands or move to the lat pulldown machine after your set. you can also do a sort of drop set where you do your pull ups then go immediately to the pulldowns
When you measure yourself against a wall, trying your best to stand straight, can you actually measure lower due to day to day bad posture?
>Most meals won't spoil unrefrigerated for only an hour or two. If your commutes take longer than that, either get a thermos lunchbox or a new job.
It's mainly for trips. I go on trips for a day or two and just pack 3/4 of my meals for the day since I cant handle eating out so much
>Yes, that's why you don't measure your own height. It's possible to fudge numbers easily if you self-report, get someone else to measure you.
Even if someone does it for me, is it still possible to be shorter, due to years of bad posture, even if you stand straight against a wall?
Unless you have a hunchback or scoliosis bad posture isn't going to magically shrink you if you stand up straight.
Welp, there goes my hopium of growing to 180 cm from 175(potentially could be lower due to self report). I was told when I was a kid that I have scoliosis but I never went through treatment outside of some basic exercises. Although outside of constantly arching to pick items from the ground in a rapid succession I never had back pain(but when I do have to pick shit up it hurts).
Thanks anon, now I need to investigate the type and severity of scoliosis and what back exercises I need to do to correct as much as crumbly possibly.
What exercises can I do for hip abductors? My gym doesn't have the good girl/bad girl machines.
Just learned about dragon flag bros
What an amazingly simple yet difficult to do exercise. Is there anything better for core in calisthenics?
Roman chair that has a bit of a tilt to it. Way less fatiguing than a DF and has a lower RA bias.
Do the small shit your brain is telling you to do even if it seems insignificant and the depressed part of you responds with, "what's the point though?".
so i have a bucket of rice and tried this meme rice workout for forearms/wrists because i am autistic but it surprisingly feels great, is this actually a legit exercise or am i basically just jerking myself off in rice for no reason, will my tiny limp dick wrists grow from wanking this rice every day?
Are you talking about the german dude?
if you have ayylmao wrists I don't think exercise will do much for that as it's genetics but forearms sure.
no just some random youtube video i watched of some guy doing this shit. sad about the genetics, but i think i'll try this for a few weeks and see if anything happens anyway because it feels so good.
Well your forearms should explode which can make your wrists look bigger, did so for me anyway. If you have money to spare a wrist roller works wonders.
>wrist roller
wtf how have i not heard of this it looks so fun
It is, if you plan on getting one have fun with big forearms.
How much water should a 160 pounds 20% bf 30 year old manlet drink daily? Looking for something more precise than "drink when you are thirsty." I work a desk job, lift rarely and bike casually to get around town. Looking to change those. No long term lift goal other than building the habit, noob gains should satisfy me for a while then I can readjust.
if your urine is clear, you're drinking too much. I drink a small glass every few hours and drink water with my meals.
The optimal amount of water to drink obviously differs by a lot. Weight, age and bodyfat percentage are factors but so are height and activity level. You calculate it by this formula: w = (3.27*a + 0.6695*m*height +10*f)*(Ha/Hr) where:
w = daily water in ml
a = age
m = body mass in kg
f = bodyfat percentage (between 0 and 1)
Ha is average heart rate during the day
Hr is resting heart rate
In a pinch you can assume Ha = Hr
height is in cm btw
ty i got hyponatremia and died
recovering strengthcel here, I'm moving out of my home gym and back into a full gym. What are some sane no-frills bodybuilding programs I should look into if I want to switch to a more aesthetically focused training methodology? Or should I just say frick it and do 531 BBB with some additional accessories.
If I gain weight (muscle) and lower my body fat % will I still get a more refined jawline despite the fact I'm still adding on weight?
yes, though it's unlilkely that you will add muscle while losing fat at that low of bf%.
People overcomplicate this. The general advice is "drink if you're thirsty". Try to have at least a glass of water every few hours. That's it.
My bf% is around 20% from what I can right now. Would it not be easier considering I have more body fat?
If you're low enough in bodyfat to be leaning out your jaw, you're not going to gain muscle. It's one or the other.
What are some decent apps to track the stuff I do in the gym?
movements, rep ranges, weight ranges etc
It gets tiresome to scroll through a year of notes each time I go to the gym
Love Jefit.
sounds like they were just lazy, it's not like it'd change the mechanics of the squat at all, the weight distribution would be exactly the same. Sounds like a very dumb way to injure yourself.
if it would be the same how would it be injury prone tho
Let's say having the weights all the way on is 5% chance of injury via weights falling off the bar. If they're only halfway on, there's like a 30-40% chance of injury via falling off the bar or the weights sliding and changing the balance of the bar.
Again, the mechanics of the squat are the same, this would just be fricking with it for no reason or gain.
Strong app on iOS
I want to bring protein shakes at work, but we don't have a kitchen, only a fridge. Here are my options:
1) Bring milk and protein powder, mix there and drink
2) Mix protein powder and milk at home, bring at work, refrigerate for ~5 hours and drink
I know that 1 is better, but is 2 doable? Would save me a lot of headache. Also, do you have alternatives I'm missing here? Thanks.
Why would that not work?
Am I missing something here lmao.
Sorry I explained myself badly I think. Would 2) mean that the shake will have a bad taste, odor, consistency? Or would nothing change? I know that protein can get funky in a whim
I the drink has been in the fridge as you've said it should be fine, best thing to do is to test it out one day.
My buddy and his wife are trying to get pregnant. I love them so much and wish the best for them and he told me that he has low. What do I suggest?
Why is everyone doing bendover rows
i saw some dude front squatting lmao1pl8 but the discs were off, they started not at the begining of the sleeve but around the middle, about where i drew the orange point.
i cant fricking recall the name of this type of squat, any help?
It happened, i fricked my back while deadlifting 100 lbs. I think i better stop deadlifting for a while.
But - should i stop squatting, too?! That would halt my progress even further...
How did that happen?
t. finally progressed in my program to the point where I'm about to deadlift my bodyweight on Friday
>deadlifting 100 lbs
like, 100 lbs total? Because that's a really light weight to tweak your back with. Even 145 is barely more than 1pl8. If you fricked your back up your form is very bad with such a light weight.
Since chiseled jawlines are mainly an European trait, what can non whites do to work on their jawline? I'm already mewing
Thoughts on this ppl an anon gave me few months ago?
Forgot to add it's with dumbbells only as it's the only thing I have home
Hey guys I lost 10 kilos in the past 2 months through fasting. Now I'm looking to bulk and gain some muscle but I'm scared of giving myself metabolic syndrome/diabetes.
Are my worries unfounded?
How do I make staionary cycling/cardio less boring?
>go outside!
It's dusty 24/7. Doc said do everything indoors
>Listen to a podcast
I don't really consume podcast-type media
I tried audiobooks but kept getting lost as I was half-focused on the workout
I got a tablet and played chess. Time flies if you're a slow player like I am.
It's been a few months, you tell us.
You dont need that much protein
144g is not a luxury
Which pre workout would you advise a beginner takes, on days they feel tired as frick
EU too
I want to make my own protein bars that are mostly protein. I see a lot of keto bars that are more fat than anything, paleo blogs have some better macros if I cut the sweeteners so I'm looking through those for a few to try. Do any of you have a good simple recipe or tips? Like ratio of wet to dry ingredients or whatever.
You could probably do something with a little oats and protein powder. Write here if you end up getting a good recipe.
If I get a good one ill definitely post it. I'm trying to replace quest bars and don't want to buy natural ones like rise bars since they're something I can make. Currently leaning toward coconut flour because of the fiber content but I'm going to try a few things, almonds, oats, idk.
You could make flapjacks using oats, whey and honey but it might be too much sugar.
How do you design and upper/lower program if you only have two gym days a week? I understand you need horizontal and vertical push and pull, something like a squat, and something like a deadlift (hip hinge), but how do you fit all that into one day? I am getting to a point where I can't bench and OHP on the same day without one of them suffering or feeling overtrained afterwards (noob gains running out). But if I only do one push and one pull on upper day I'll have muscles that only get worked every 1-2 weeks.
you mix it up moron. 2 full body days.
Day 1
>Chest
>Back
>Quads
>Triceps
>Calves
Day 2
>Shoulders
>Pull Up
>Bicep
>Hamstrings
>Core
I would personally do calves and core both days but do whatever you can fit in your schedule.
What's a good hypertrophy routine, preferably barbell / compount for a beginner(lifting for 1.5 years)?
SS + appropriate accessories
If you aren't late intermediate/advanced strength, you should be running a program that's at least LP at it's core
Hmm could i just do compounds in upper/lower with 3,4 sets of 8-12 reps? Say upper/lower/rest/upper/lower and increase the weight by x if i get all sets + reps?
> 0 carbs
Gonna make zero gains
Is attracting a female more personality/social based or physique based
Attracting them always requires you to get their attention one way or another. With good looks you are more likely to get and keep their attention long enough to get them interested. If you don't have the good looks, they won't want to give you the time you need to convince them that you have other redeeming qualities (personality). So if you aren't attractive you need to make your personality work in your favor and since the woman does not want to spend time around you, it has to happen in an environment where she is "forced" to spend time with you, e.g school, work, clubs. Tl;dr it is more looks based but you can make personality work under the right circumstances. If you really just meant "physique" rather than overall appearance, then I would say it does not matter 95% of the time, it only attracts those that have a strong preference for it. That doesn't mean the other 90% don't like the physique, it just isn't important enough to them.
How to succeed in a cut?
I'm 32 yo, M,, 5'9", 152 lbs, 19% body fat (That's 176 cm and 69 kg for the sane part of the world.) with office job.
This roughly put my TDEE at 1900 cal, for weight loss, I need to eat at 1400-1500 cal.
But this very difficult for me unless I do something extreme like water fast, bulking on veggies only.
I guess I'm at the odd spot where most people plateau in their weight loss.
My goal is to get leaner as in lower BF% to 15% or something.
What can I do?
5"8 here im struggling cutting with 1600kcal down from 79 to 75 in 6 months with tracking calories and lifting 4 times a week
so gonna bump your question
Thanks, and yes, I've measured my normal intake just to get an idea on how much I eat.
It was around 1900-2100 calories.
Which is is like this menu
>Breakfast ~400-500 cal
Bread(Samoon)+(1-2 egg/Cheese/jam)
OR
Half cup of oat +(Yogurt/Milk)
>Lunch ~500-600 cal
Cup of Rice + (Beans/Lentil/potato)
>Dinner ~500-600
Bread(Lebanese flatbread)+Protein ~200 g (Sausages, spam, burger)
>Drinks ~0 cal
All are without sugar, or artificial sweeteners
>Snack ~200-300
Usually less than handful of mixed nuts, some other sweets that I make at home with low calories
Honestly, I tried skipping meals but this just led me to eat more, or snack more.
Fasting made me lethargic, and despite having office job I felt sick, so I think fasting isn't for me.
My workout is just me doing calisthenics in my back yard, since I come home pretty late.
Yeah if i eat under my calorie goal i tend to eat sweets a lot
I think honestly we just need to power through it, takes time especially the gut part
Yeah, I get you.
You aren't fat, but not lean.
Just average.
And we need to up cardio, 9 minute mile burn about ~700 cal, so I guess rooners are into something.
Man i hate cardio, i really do
I try to get in 10k steps at work
Dunno anon, it's almost fall over here so i might just do a 6 month bulk to get a bit more
Then trim of the fat in a long cut or something
I honestly sometimes wish i was either skinny or just fat
So much easier to start off with
why am i feeling deadlifts mostly in my lower back`?
Because it/your core is weak or because you have mechanical issues. How are squats? Consider replacing DL with Romanian DL and add core exercises (hanging leg raises for example).
i have hot girls ready to frick but ive been setting meetups with trannies for like 1 month from now
thing is, the trannies pass really well, but im really nervous around girls, so i want to frick the trannies to get the nerves out the way. but also i dont want to be a homosexual and i also dont want aids. im not really attracted to men but they look like women.
stuck in my head, should i just bite the nerve bullet n frick up a few woman hookups instead of just being comfortable with the troony and getting the sex confidence to hit a home run with the women?
its all momentum so
frick off
Less chance of stds by buying a hooker than hooking up with a f g
Is Coup from Garage Gym Reviews worth his salt? are his reviews legit and worth considering?
should I cook my steak in oil or butter? can't use a grill, no space for it
Use something more heat stable for frying at high temperature, butter will burn before you even reach the temperature needed to get a nice crust on your steak. Avocado oil is probably best. You could add some butter for flavour near the end so it doesn't have time to burn.
Try a reverse-sear. If you don't have time for that, start it in oil until you're 10 degrees away from your desired doneness, put in butter and garlic + any desired herbs, spoon butter over both sides of steaks for 2 minutes. Seared.
That's not what compound means. And no, changing reps doesn't magically turn an exercise into a strength exercise. You're confusing the results with the process.
Deadlifts hit your lower back, that's normal.
>That's not what compound means. And no, changing reps doesn't magically turn an exercise into a strength exercise. You're confusing the results with the process.
Sorry I mean if the 3x5 lower reps were done with more weight compared to the 3x10. Or is it all to do with the certain exercise?
A compound lift is a lift that uses multiple muscle groups. A squat is a compound lift. A bicep curl is not. And rep ranges entirely depend on the exercise being performed. Hypertrophy is a result of lifting weights, not a type of exercise being performed. Too many people get that confused.
Muscle growth will occur both in high weight, low reps and lower weight higher reps. Studies have shown to show similar growth patterns between the two. Honestly just do whatever works better for you.
You should be making some progress at the very least, what are your compounds at right now and what is your routine like? Are you bulking or cutting?
Can I change some hypertrophy exercises say 3x10 to 3x5 and will that automatically make it into a compound exercise?
Is doing 2 Upper hypo and 2 Upper power a week to much?
Also to add, 90 second rest for Hypo sets and 2-3 minutes for compound rests?
if you fail a rep on the last set, are you meant to retry it or just move on to the next exercise?
move on
thanks, and i take it you dont up the weight until you can complete your full sets?
depends on the program, but generally yes
How would you rate this bulk?
>starting
150 lbs. 13.7% bf.
>6 months later
165 lbs. 18.1% bf.
Not very good tbh, that is a lot of fat gain for a relatively low amount of total gain over a relatively long amount of time
So should I just aim to gain less overall or does this indicate something wrong with my diet and/or programming?
Are preworkouts in canned drink form any good? Honestly think Im somehow not built for powdered preworkouts, I tried few, now im on jack3d regular formula (one scoop) but from what i remember they all dont give me that buzz or tingles.
Rather they make me feel empty, I eat a meal before gym and within 15-20minutes after finished drinking the preworkout i feel a bit empty like I didnt eat anything, weird to describe
Has anyone had any success with landmine rows?
I have limited equipment in my home gym so it's kind of hard to do any decent back workouts.
i like them more than regular rows as the form isnt hard
Did you get any good back gains from it?
idk im dyel
It’s fine but get a handle
seems like the narrow grip would be at-odds with your form. Proper rows should have wider grip.
They're going to be exactly the same as their powdered form. What preworkouts have you tried and what are you looking to feel? Different formulas have different compounds in them. Tingles/buzzing will be the result of beta-alanine.
an average of 2.5lbs per month with an estimated gain of 9 lbs of fat and 6 lbs of muscle. Not terrible, not great. You ideally want to end up closer to 1:1 if you can.
I tried
GymBeam Enjoy
C4 (realized it was a meme)
and now jack3d the regular formula, not the DMAA one with red label, but i dont think it contains DMAA anymore
But yeah i dont really feel the tingles or hype, sometimes I start without the preworkout so the weird gut empty-ish feeling isnt there.
Im looking mostly for the reduced fatique i think, my workouts are like 1,5hr and at the hour mark or bit after i kinda feel tired or sloppy
Would caffeine pills be good?
>an average of 2.5lbs per month with an estimated gain of 9 lbs of fat and 6 lbs of muscle. Not terrible, not great. You ideally want to end up closer to 1:1 if you can.
Question
to you too then. Looks as if I should be aiming to gain no more than 2 lbs a month, right?
I mean I said "ideally" because there's no real way to perfect a bulk with the exact proportions you want, it's not like you can tell your body "hey turn these calories into muscle but only 30% of them to fat". As long as you aren't upset with your reflection in the mirror, it's a good bulk. You didn't gain a disgusting excess of fat like 20 lbs in 4 months so tbh I think you're fine. 2-4 lbs per month is the typical recommended range for bulks anyhow.
>GymBean enjoy
You czech? I've been there once.
Anyways, it sounds like you're crashing halfway into your workout which could mean too much caffeine, poor programming in your routine, or bad sleep schedule. According to the packaging 1 scoop of Jack3d is only 135mg of caffeine which is only a bit more than a cup of coffee so I doubt it's too much caffeine. You might try a blend with a higher amount of caffeine per scoop. (300+).
I personally like Nitraflex but idk if they sell it in the EU.
yessir fellow pepik here.
Hmm ill try doing 1.5-2scoops next time see how it goes. I would want to try gorilla mode from derek but i aint buying that shit all the way from his site or amazon
I visited Prague back in 2013, had a great time. Miss the street food bad, all those donair stands...
>gorilla mode
tbh I'd avoid any of the shilled protein powders as every single one I've bought is over-marketed and underwhelming. Fricking expensive too.
Are compound exercises only good for say 5x5 sets? is it fine doing the same exercise with say 3x10 with a lower weight?
Or are some exercises only good for compound and others only good for hypotrophy?
Can i fast if my BMI is 22.2 and currently doing
Calisthenics?
See, i cant cut a lot of foods because my GF is
bulking and we buy shit together, as we poor
we cant buy shit for me and shit for her, i think
that fasting like the muslims do may be
benefical, but idk.
Also i do Calisthenics three times a week and
roon the other days resting on sunday.
What do you guys think
you can always fast, and BMI is weird because it often doesn't take into account frame. I'm 6'4 and weigh 195 but my frame makes that look more like ottermode than anything skelly because my shoulders aren't super broad. My friend on the other hand looks less in shape than I do at 6'4 210 because his shoulders are broader and he's a naturally more muscular person
im lean-ish, but have some fat on my abdominal area, i was thinking on dry fasting maybe three days a week and eat healthy the rest of the days, still a little bit anxious as to will it help if i only do it 3 days a week?
Any reason not to do full body workouts in cycles?
I used to do a reg park 5x5, but this winter I did a workout where I'd do:
>15 pushups
>15 jump squats
>7 pull ups
>Plank with arms at 135 degrees obtuse angle for more intensity
>Dead hang 1 minute
Repeat x4
I feel like this gives me more strength overall compared to your classic do x amount of sets and then move on to next exercise, I just want to add in some more specific arm and calf work, and see how that goes.
Also I do that above exercise 4 times a week with Wednesday as my rest day
what's the best way to keep a clean shaven face? my face is very sensitive and when I use a razor it feels ruggedy when I'm trying to shave that shadow the next day. yes I use a double edge razor.
Get better shaving foam. Rub the first layer into the skin then apply another thick layer. Go very slowly with minimal pressure. Try warming your face and razor with hot water.
I just switched to electric man
Is Bodbot actually good for routines?
sounds like overcomplicating something that was already simple. I wouldn't trust AI to make legitimately good routines.
It's not simple when you have no idea of routines.
liftvault.com is probably better
and yeah no shit stuff is hard when you haven't done the first bit of research on it. I still think using AI is overcomplicating something fairly straight-forward.
Lately my heavier 1 and 2 rep deadlift sets have been failing halfway up, like right at or above my knees. This is a problem because it still saps a lot of energy and then I have to drop the weight more than I’d like to be able to finish and it takes forever.
How do I fix this? I just went for 375x1, it rocketed up off the floor and then just stalled at my knees and I bailed when I felt the pressure on my lower back
grip issue?
Don’t think so, my grip was holding me back at 350 lbs so I switched to mixed grip and it solved the issue. Some research tells me it’s because I’m letting the bar get out in front of me so I think I need to work on leaning back and concentrate on using more of my legs
Fell in love for the first time in 8 years today. Might see her again tomorrow, how do I get her number?
Not fitness related and you can't claim to be in love if you've never even talked to her properly. You don't even know her yet.
I did but I didn't get her number. More fitness related than 80% of threads too.
you're not in love with her. You can't be in love with someone you don't have any kind of normal relationship with. You are in love with your idea of her, not the actual person behind it.
I can bench 95lbs 12 reps 1 set, and then 8 for the next 2. Should I wait until I can 3x12 or move onto 105 lbs?
going over 10 reps for bench is stupid. Even 10 reps I feel is too many for a compound unless you're just trying to show off. Max it off at 8 with 6 as a minimum.
Unironically see a doctor for your injury. Consider physical therapy.
I've been wanting to see a doc for it, but I have little money to spare and no insurance at the moment. The injury seems to be cubital tunnel syndrome and I'll likely need surgery.
In the meantime I'm just looking for some workarounds.
Thanks fren. How many reps should I try for in squats? Rn I do 10 for 3 sets
Personally unless you're doing pyramid sets I don't see the point of going above 8, minimum of 6.
Can you still make it without vertical presses? I have an injury in my left arm that gets really irritated when I do any barbell, ohp DB ohp, or bb incline bench. The best I'm able to do is db incline bench without causing issues. I can still do bench and pretty much everything else without problems.
I was thinking about maybe alternating between regular and close grip bench on my upper days, and throwing in extra lateral and rear delt work to compensate
Intermediate lifter.
Over the course of a given month I'll make consistent progress on accessory movements but little or no progress on major lifts.
Do compound lifts take longer to progress on, or should I evaluate form?
Pic unrelated. just love port, bros
Don't want to roid but I'm curious, do aromatase inhibitors do anything on their own? What would the muscle gain be like compared to other gear?
ask /fraud/, everyone in here is a dumbass.
is a 40lb curling bar the same as 2 20lb dumbbells?
Technically no, a bar is easier to curl because it's more stable compared to a pair of dumbbells, plus more muscles are able to support your arms in bringing it up. Stabilization plays a big part in difficulty of a lift.
How long do you rest between heavy sets like squats? I've had a lot of people say they do 1-2 min at most but I usually feel like im anywhere from like 3-5 min
if your squats are anywhere near heavy you will need a minimum of 3 minutes rest between sets. Beginners can probably get away with 1-2 minutes but I'd say once you hit around 2pl8 you'll need a bit more than 2 minutes.
I always give it 3-5 minutes on squats if I'm using real weight.
forward lean on the rise of barbell squats. what do I do to fix it besides drop the weight?
If I want muscle gains with push up variations how many sets of each to do?
I do regular,.diamond, decline, wide grip and pikes to hit different areas. What should weekly volume be for EACH
How tf do people enjoy lifting. I usually stick to /roon/ I can run for 2 hours and not feel bad within 30 minutes of being done, but I just hit weights for the first time in 2 weeks (since the last time i gave up for the 100th time) and I feel so weak and crappy.
> When do start enjoying this shit?
I could say the same about running anon. I literally feel terrible every time I run, even if it's just for 20 minutes. You don't have to like it, but you need to be able to tolerate it. If you can't do that, then maybe lifting isn't for you.
one of you is lifting too much or too heavy and the other is running too fast or for too long
you have to ease into physical exercises if you haven't done them before, or don't regularly do them
it's perfectly okay to do little until you get used to it
I used to swim a lot and loved it in every way, now I very rarely go swimming and it always feels (physically) awful afterwards
6'+ anons what the frick is the key to gaining weight? It takes everything I have just to eat 3 meals a day. What tf are you guys drinking and how many cals do you aim for a day
You just need to count calories consistently. Find your sedentary tdee and add 500 calories plus 100 calories per hour of lifting
Never lifted a barbell before, first gym day is tomorrow. Scrawny upper body, somewhat thicc calves/quads. Last time I tried working out was with 25lb dumbbells and I struggled with those - could do rows, curls (small reps), presses, and skull crushers, but struggled hard with OHP.
What do you guys reckon I should start with in terms of weight? For better or for worse I'm jumping straight into PPL and need to do some estimations. I'm thinking barbell + 15lbs on each side. Is that reasonable?
maybe i'll try this after some more research:
>bench press, squat, overhead press
55 lbs/25 kg
>deadlifts
95 lbs/43 kg
>barbell row
65 lbs / 29k kg
I read that you should do 3-5 sets of what you can do 8-10 reps with. That’s what I do. The one thing I can think is that I don’t rest long enough between sets. But if you wait 2 minutes between every set it’s so time consuming. Do you alternate through the exercises or do you do them all at once them move to the next one? Is there a scientifically better method per se? I don’t feel like the actual lifting is overly difficult in the moment, but after I’m gassed
I didnt love running just tolerated it, but I never got overly fatigued from it. I just kept doing it and eventually enjoyed it after many months of forcing myself to do it. I have lifted for a few months before and never felt I was any closer to actually liking it or looking forward to doing it like running. Maybe I will rethink how I am doing things or find like an actual program instead of winging it.
Also the other guy is right. You gotta run slow and maybe mix in some walking starting out
Am I crazy for feeling that I look like I’ve lost weight on my face after only dropping ~3kg (from 88 to 85). I swear it looks different
Fat gets stored around the jaws as well, that's usually referred as the double chin popping in. Losing some fat means you're going to show off some of your defined features that were hiding underneath it.
Is buying canned chicken/tuna the best "cheapest" option for protein daily? It caps up to 35 bucks for 100-120 grams of protein in a day. Ground meat isn't as cheap as me doing that instead. Barring mercury poisoning shit which means I'd mostly just be sticking to the canned chicken stored in water. Total sodium is still under the daily value as well when all five are put together.
For the past week I've been waking up an hour before my alarm, no matter when I fall asleep in the first place, barely getting over 6 hours of sleep on average
I've tried sleeping with both the window opened and closed, thinking it was a noise issue, but it's made no difference
It's crushing my recovery, and it's not as if I feel well rested when waking up
Anyone got a clue on what to do?
Am I just delusional or does my body not change? I went from 85kg from January to 91kg now. I'm 180cm. My bench went from 70x5 reps to 82.5x4 reps, ohp from 40x2 to 47.5x6. Granted, my training is shit. Still from pictures I have and mirror my body looks exactly same.
How does protein uptake/amino acid metabolism work exactly?
My current understanding is that when I eat a meal containing protein, it raises my blood serum concentration of amino acids.
Then over time it comes back down as they are incorporated into various tissues, most relevantly here into muscles or fat.
What determines how much is used for building muscle? I understand the amount of torn muscle fibers and hormones play an important role.
Does the concentration of the amino acids also matter? Does my body only convert significant portions of it into glucose/fat if more than a certain amount is present at one time?
Is that where the principle that "more than x of protein per meal is pointless" comes from?
does proper abdominal bracing give you roidgut?
>be me
>have ulnar nerve/elbow issues
>can't ohp properly for about a year because of it
>tonight, brain blast
>take out the rods in my elbow brace, tighten it like a sleeve
>attempt ohp, feels 100% fine at any grip width/wrist position
You have no idea how excited I am. Exactly how moronic am I for not even considering elbow sleeves after a year of elbow pain?
I don't feel my chest on bench, how to fix
Hey guys, been trying to improve my pull ups, I can now get 10 in a row but I only ever feel it in my arms and occassionally my upper back. I've tried a bunch of things like thumbless grips and gloves to avoid gripping the bar so hard, as well as pulling with my shoulders and focusing on squeezing my back, but I can never seem to activate my lats. Any advice anons?
Maybe try doing scapular pullups to get to know how to activate your back better.
I'm starting to get a big ass from squatting twice a week. Should I embrace it or actually tone down.
I lift for women btw.
Embrace it. In the same way you have to gain fat to gain muscle, you will be mired by both more chicks and more gay men as you get bigger.
Seated bicep curls.
3x10
3x12
3xfailure?
What is the short and long term difference between doing 5x5 as heavy as you can, and 5x10 with lower weights (~20kg lower)?
studies show heavy weights with lower reps and vice versa build muscle at similar rates, long term difference would probably be small enough to not matter.
Too many variables in that question to give an even remotely accurate answer.
They build muscle. Muscle is denser than fat. That's literally it.
You don't hit 1g/lb because that's overkill for an overwhelming majority of lifters, especially if you're natty. You only need 0.82g/lb of lean body mass.
I don't have a study to prove it but I see it as a meme from supplement companies to get you to buy fish oil pills. Billions of people get by fine without it.
Stop drinking energy drinks. Those things are fricking terrible for you.
Given diligent training/diet/rest and no injuries, how long is a realistic amount of time for a person to expect to hit a 2.5x bodyweight squat?
best traps exercises with dumbbells?
i don't have a bench btw
??
just do your meme shrugs like everyone else in the gym. Surely they'll grow this time, right??
okay i'm gonna trust you
210 homosexual losing weight, I've been doing chinups at the park but now I want to do a pull up at home. You guys got any insight on how strong a door can take a bar?
Unless you mean 210kgs then youre good brah
Is there something going on with the image hosting right now? I can barely expand any image, and if I open them in a new tab it either takes 5 minutes to load, if it even loads. Everything else is fine.
How do people progress in such manner that their body weight is smaller than their working set weight and not lifting more weight by simply adding more mass to their bodies? I'm asking because I've never managed to lift x times body weight in my life, yes im a weak c**t but ontop of that i've only managed to progress in the number of weights i lift by just gaining more fat/mass or how ever u want to call it, on the other hand are considered strong when they're able to lift above their weight which never happened to me besides maybe bench press and that was just 10kg more than me.
ie
>a man who weighs 75kg lifts 120kg for x amount of reps
then there's me
>weigh in about 70kg, able to press 60kg, only able to progress to 65 kg in the bench if i'll weight 75kg
how the frick are you guys hitting 1g/lb protein, i'm eating 3 meals + shake and i'm barely hitting 100g, are you guys just downing multiple shakes
Are you cutting or bulking? And how much do you weigh?
On a bulk, I've always been able to hit 150g or so easily from just food, then whey can add an extra 25-50g. If you can't manage that your diet is not right. Quark, milk, jerky, chicken breast and whitefish are your friends.
On a cut it's a lot harder and some days you might end up needing 3-4 scoops.
Btw you don't really need 1g/lb, it's just easy to calculate. Imagine two people who weigh 200 lbs but one is 10% bf and one is 30%. Why would they need the same protein when one of them has 40 lbs more lean body mass (LBM)? Idk what the right ratio is but aiming for 1g/lbs LBM would be more than sufficient and a lot easier to reach consistently.
6'3 150lb skeleton just getting into lifting
It definitely shouldn't be hard to get 150g, especially with whey.
a gmo fricked chicken breast is like 60g protein. two glasses (big glasses so adds to 6 cups) of milk is ~50g on top of that. an oats/yogurt breakfast and moderate lunch would get me the rest of the way, and then protein powder if I'm still short.
50g peanut butter - 15g
150g greek yoghurt - 15g
3 eggs - 20g
100g Tuna/Chicken breast/Beef/Steak - 30g
200g Chicken breast - 60g
Protein Shake - 30g
330ml milk/kefir - 10g
Nuts and Seeds - 10g
This is roughly 180g protein and most of this stuff doesn't even need much preparation. Can throw in an extra protein shake if lazy. I usually only have one after gym when I want the extra absorption speed from whey isolate at the peak of the muscle synthesis spike.
Just the chicken breast you have to cook every few days to keep it in stock. Try to keep it to 50g protein max per meal and space it throughout the day though.
How many calories is that, approximately?
I eat a can of salmon (~16 oz) every week. Is that enough Omega-3 fish oil? Is Omega-3 even important or just a meme?
I can't exercise right now. How do I improve heart health? I'm obese and drinking energy drinks every day.
where to buy finasteride pills as a yuro? or somewhere on amazon?
How long/how many "sets" of dead hangs am I supposed to do at the end of a workout? Right now I'm doing 3x40 seconds on my upper body day. Should I be doing these every day as well?
Hey can I get a form rate? I've recently switched to high bar squat for more quad activation after doing nothing but low bar forever. I had a 300lb low bar before the switch, but high bar feels so odd and I'm still getting acclimated. Having these long ass legs is making it hard not to good morning it up. I thought about taking a wider stance but intuition tells me that would move stimulus away from the quads.
Knees aren't going forward enough. If your doing highbar you need to break at the knees first and keep your torso as upright as possible.
>keep your torso as upright as possible.
why do dyels always say shit like this?
Cause it’s true. High bar and front squats require an upright torso, low bar has a forward leaned torso. The bar should sit over the middle of your foot and when you start reaching big boy numbers that forward lean in a high bar squat will cause you to lose balance
except for the fact that his back is already upright and his angle is consistent throughout the whole movement. absolute dyel advice
You can see him breaking at the hips first and loading the posterior chain rather than the quads.
You can see in the second squat him beginning to lose his balance mid rep and having a forward shift, due to excessive torso lean. When you atg with high bar and front squats you have to open your hips up more in order to maintain good bar trajectory
Hey I read your posts and tried to keep
>"knee forward"
>"hip open"
In my head as I did these. Lowered the weight for pure form focus. Any better here?
NTA but the one thing you need to be VERY careful about, is not force-arching your lower back to keep your torso upright. You're gonna hurt yourself that way
Kinda this
Your are hyper extending your lower back, also keep in your set of cues that you need to keep your core tight, tight as frick like you are clenching your guts and abs like you’re about to get punched all the way from the top of the rep to the bottom and back again, straight lower back, core so tight that 5 reps with only the bar will still make you tired because of how tight you were
Otherwise… good mobility
Thanks again for the help, I wouldn't have thought of that. But now that you mention it, there is a trend of lower back pains probably related to that. I think I was doing that to prevent butt wink. I'll start doing doing extra form work on my squat days to get that sorted out
I would worry less about a tiny bit of buttwink at the bottom that I would about hyperextending and rotating the hips forward at the bottom of the squat, the purpose of the tight core is to keep your lumbar spine safe and keep your pelvis under you, hope this helps
Well, not totally upright. There's SOME back angle but way less horizontal than low bar
Stop having a weak core
Shit you're right. I think I still have the low bar "throw the ass back" que stuck in my head causing too much torso lean. I reckon I'll drop some weight and work on that
can someone rate this routine
3x a week
Monday (OHP, squats, seated dumbell curls,neck curls, calf raises, seated tricep french press)
Wednesday (bench,deadlift, T bar rows, skullcrushers,pullups, dumbell chest flys, calf raises)
Friday (bulgarian squats, neck curls, chin ups, seated db curls, ez bar curls, calf raises)
my lower legs and calves are really shit so thats why i do weighted calf raises at each session
Why so many curls? 3 sets for biceps but only 2 for triceps? Get rid of one of the curls on Friday and change it to a triceps exercise.
You also need more for your upper back. Add facepulls or external rotation press.
Make sure you do the calf raises slowly with a 2 second pause at the bottom stretch - absolutely no bouncing
stick arms,
>facepulls or external rotation press.
doesnt look like i can do these at home gym, dont have rope
i do the calf raises on elevated surface so the heel is "under the toe" at the bottom for the full stretch
Should I just give up on lifting if I've been doing it for five years and still don't look like I lift? I don't really like doing it and I don't see the point anymore.
>inb4 post body so we can see if you actually look like you don't lift
No. Just take my word for it. I'm still basically skinnyfat except for my chest I guess.
just lift more weight
I'm not really progressing anymore though.
just do more reps
Eat more, sleep more, lift more or pin
You never asked for help despite not seeing progress? What the frick is your routine and have you ever bulked or cut?
I've asked for help but people always just go "hmm yeah weird, you're eating/training/sleeping enough, you're using proper form, your routine is good, etc." I don't know why I even bother anymore.
I don't believe you. Post routine and current lifts plus goals. Otherwise stop posting for pity.
Best tech setup for listening to listening to audiobooks/podcasts while running?
If I have to run by a road sometimes I miss a sentance and have to stop and rewind.
I need to distract myself from introspection.
Is it worth trying over-ear ANC instead of in-ear ANC?
Theoretically, if I was gay, what exercises should I do for a bigger ass? Just squats?
Abductors, hip thrusts, split squats/one-legged press, RDLs and prone leg curls; basically anything hitting your glutes and hamstrings.
over-ear is probably not the best choice for running, the movement knocks the cups off your ears. Some ANC is better than others, and foam tips can further help block out noise.
The way I like my podcasts while I run is I grab my earbuds, sync them to my smartwatch, and listen to them via watch. You can rewind 15 seconds in chunks if you miss something.
>basically anything hitting your glutes and hamstrings.
Thanks!
Going on a date then hopefully frick. We'll be on our feet for atleast several hours. How hygienic are women down there after an afternoon?
Source on the movie?
Its my first fight. My unibrow cousin filmed it.
Eating 2000 calories and burning 500 calories through exercise or just walking/cardio is better than eating 1500 calories and no exercise right? assuming you 100% hit that burned daily 500 calories goal.
You're not gonna burn 500 calories through exercise. Unless you're an avid runner it's not gonna happen.
?
Running for an hour easily burns 500cal.
Oh yeah, you're going to run for an hour every day. Sure. That's a moronic amount of effort for something you could literally do by just not eating the calories to begin with. If you want to offset it, do a reasonable amount, like 2 miles ran and a 300 calorie deficit. 500 is stupid work for mediocre results, even if you did manage to do it every day.
NTA, but I biked for an hour every other day, burning around 300-400 calories every time. It's not really hard work or feels like a waste of time since I like biking
Biking is significantly easier than running, so that's not really a good comparison.
natural hypertrophy is constantly talking about evolving rep ranges. isnt what hes talking about dynamic double progression? like 3x8-12 and you get 12,11,10 so you go up in weight because you hit 12 on the first set. thats dynamic double progression right?
some1 explain these results
Recommendations for a full body workout routine? Something I can do on refeed days during long term fasting.
I'm not sure if other people seem to have the problem, maybe it's cause I obtained it from a friend. So I had a friend who gave me a bunch of polyester workout sleeveless shirts. I've used them a couple of times, and wash them after use. But it has a sweat and stink odor that comes from them, even though it's been washed. Is it a matter of not using enough detergent? My cotton clothes are fine.
When is the best time to eat oatmeal? When stomach is empty? When I'm really hungry but I feel like I don't want to eat? When I feel like pooping but also not so oat can flush out my gut?
It does not matter at all.