for adding size on arms should i go for more strength (more weight less reps)? Im still quite skinny, i did get some definition in biceps and triceps but when not pumped i dont look like i even lifted the bar with my arms.
Currently doing more hypertrophy in the arm lifts, should i switch?
I lift 3x a week, in Monday its (seated dumbell curls 12kg 12x3, triceps french press 16kg 12x3)
Wednesday (skullcrushers 12kg 10x3)
Friday (seated db curls, skullcrushers, same weights like above)
Thinking of adding atleast ez bar curls to wednesday or am i autistic?
is your goal strength or hypertrophy? you never said what you wanted.
the size gains are basically the same.
I keep feeling a pain in my shoulder almost like it’s a tendon or something. I just got up to 30lb raises and lateral. Do I need to go back down weight?
I keep feeling a pain in my shoulder almost like it’s a tendon or something. I just got up to 30lb raises and lateral. Do I need to go back down weight?
some peoples shoulders just cant handle lateral raises. i cant really do them or my shoulder starts feeling funky. probably best to just stick with OHP for shoulders and facepulls
doing pretty severe caloric deficit and it's near impossible to get my daily protein with normal food
should i just eat whey? i didn't wanna but it looks like the only practical way to do it
Bros I'm a moron what does 10 sets a week per body part even mean?
I'm trying to figure out. So, let's say biceps.
I do 3 sets of bicep curls, 3 sets of hammer curls on pull day.
I do that twice a week, that's 12 sets per week?
Is that how it works?
Does Back count as a body part or should I divide it by upper back, lower back, traps, etc.?
10 sets per week means you did/do 10 sets per week total. (duh)
Punching bag/heavy bag decent for cardio and burning fat if I stick with it? I get bored of exercises easily, I have a treadmill but it's been really difficult to use it for more than 3-4 days in a row, by the third day I'm tired of just staring at the wall and jogging, etc etc for other exercises. Figure punching a bag might keep me more entertained so I'll stick with it.
burning fat comes from calorie restriction, but you already knew that, obviously punching a bag is less cardio and less calories burned than running, but whatever, eat less and punch more.
>obviously punching a bag is less cardio and less calories burned than running
I could combine both but would be annoying since I can't hang my bag indoors here and have to hang it outside. Maybe I'll do some shuttle runs between punching.
I'm more concerned about the "per body part" part of it.
Would I have to do 10 or more sets per week for upper back, 10 for lower and 10 for traps or it's for the entire "back".
Same with shoulders and legs as each divides into several muscles.
Not 10 sets per body part, but 10 sets per muscle group. So, your back is not a group, your traps are 1 group, your lats, teres and rhomboids are 1 group, your rear delts are 1 group and your spinal erectors are 1 group. Those 4 groups together make your back. You can focus on specific muscles in that group IF you want to, but it's not some mandatory thing. Whatever exercise you do that is building your lower traps will also build your middle traps and upper traps, there's basically no difference. If you're doing pull-ups for your lats, your teres and rhomboids are going to grow also because they're required in the same movement.
Honestly, if you don't have the time to go crazy in the gym, do 4 sets of any pull-up type of exercise and 4 sets of any rowing type of exercise and your entire back will be done.
Bicep Curls are for your biceps. Hammer Curls are for your forearms. If you're doing 6 sets each a week, plus doing other pulling exercises, you're fine. Not every individual muscle needs 10 sets, your biceps are already getting used as a secondary muscle on your pull-ups and rows.
Punching bag/heavy bag decent for cardio and burning fat if I stick with it? I get bored of exercises easily, I have a treadmill but it's been really difficult to use it for more than 3-4 days in a row, by the third day I'm tired of just staring at the wall and jogging, etc etc for other exercises. Figure punching a bag might keep me more entertained so I'll stick with it.
how do i deal with massive failure in the gym?
my gym has "fixed" bench setups with no real safeties so i guess i was pre-destined to get fricked but i was supposed to do a set of 3 and couldnt get the third one up, couldnt get it to the bearing, some guy came but i was already doing the roll of shame intuively for some reason and got it up and put it down
how do i deal with:
1. failing babyweights (72.5kg) as a grown man 1y into lifting, bulking while not being a skinyn skeleton
2. not being socially capable of just saying a simple "thanks" to the guy and now at home keep thinking frick i shouldve said thanks
3. now my wrist and front shoulder kinda hurting which im assuming happened to the movement of trying to rack and then doing the roll of shame? i couldnt do curls after and lat raises where rough as frick
i was really looking forward to the gym session as almost always but man, today broke me
Do you really need rest days to stay shredded? I always had at least two rest days per week because of work. Had my last day of work 2 weeks ago and I've been training pretty much every day since then. I haven't changed ANYTHING since then but I'm getting fatter and fatter.
I was completely shredded and my stomach is getting bigger by the day. Do you really need days where you don't lift? I'm still doing my cardio (swimming) but back then I was swimming on days where I wasn't lifting.
A year after starting to lift at 34 for the first time my libido has gone from what I thought was "normal" to "I am constantly distracted by intrusive thoughts about breasts and ass I see around me." Does this suggest I was/am low T and should get checked out? Or is this just a normal response to starting to get in shape starting from sedentary and weak?
could be confidence boost self-esteem, also could be the T. No reason to check your levels since you said yourself you're constantly thinking about breasts/ass if you think that's because of the T.
Do you really need rest days to stay shredded? I always had at least two rest days per week because of work. Had my last day of work 2 weeks ago and I've been training pretty much every day since then. I haven't changed ANYTHING since then but I'm getting fatter and fatter.
I was completely shredded and my stomach is getting bigger by the day. Do you really need days where you don't lift? I'm still doing my cardio (swimming) but back then I was swimming on days where I wasn't lifting.
Rest days aren't necessary, but they are practical. You'll probably need them because the window of recovery isn't always the same and you'll need to reset your recovery cycle.
how do i deal with massive failure in the gym?
my gym has "fixed" bench setups with no real safeties so i guess i was pre-destined to get fricked but i was supposed to do a set of 3 and couldnt get the third one up, couldnt get it to the bearing, some guy came but i was already doing the roll of shame intuively for some reason and got it up and put it down
how do i deal with:
1. failing babyweights (72.5kg) as a grown man 1y into lifting, bulking while not being a skinyn skeleton
2. not being socially capable of just saying a simple "thanks" to the guy and now at home keep thinking frick i shouldve said thanks
3. now my wrist and front shoulder kinda hurting which im assuming happened to the movement of trying to rack and then doing the roll of shame? i couldnt do curls after and lat raises where rough as frick
i was really looking forward to the gym session as almost always but man, today broke me
>1. failing babyweights (72.5kg) as a grown man 1y into lifting, bulking while not being a skinyn skeleton
most people can't lift 160, nothing to be ashamed of. >2. not being socially capable of just saying a simple "thanks" to the guy and now at home keep thinking frick i shouldve said thanks
its not too late to say thanks if it feels appropriate, people don't take it personally though, you're overthinking it. >3. now my wrist and front shoulder kinda hurting which im assuming happened to the movement of trying to rack and then doing the roll of shame? i couldnt do curls after and lat raises where rough as frick
you JUST did this to yourself. what are you asking? should you see a doctor? probably not, wait a day or two, use your own judgement.
I began going to the gym at the very start of this summer and I have been stuck between 35 and 37,5 kg on bench press for the last month despite eating 3000kcal a day and aiming for 180g of protein daily. I have checked my form, I have started taking creatine... Absolutely nothing works. I wouldn't mind if it happened with double those numbers but getting stuck at so little weight is making me want to rope myself.
>180g of protein
you only need 0.7g protein per pound of bodyweight >nothing works
you'll get different advice for this, what works for me is throwing in a ~1RM to make your muscles accommodate heavier weight.
I'm aware I actually don't need that much protein, but it's something that I get nonetheless with my diet without even trying to aim for it. It's just so it is clear that I am not lacking it.
Anyone ever tried this shit? Tastes super fricking gnarly. Real bitter but not sour. Trying to figure out if that's because it's 1 month expired and it's gonna make me sick or if it's just shitty whey.
Bodyweight glute bridge xF
Power cleans
Otherwise general strength routine
Is there big difference between routines (compound like SS, PPL, focused by muscle groups) or should I just focus with something and don't care too much and progress is even between them if you work constantly and making exercises till failure?
You do full body 3x a week because you can't lift enough to exhaust your body's recovery when you start and high frequency & volume helps you learn the lifts and go to the gym habitually
You change to a split when your workouts take too long and leave you feeling shitty (for me it's around 1:15-1:30), you feel overtrained from 3 FBWs or you just want to go to the gym more often (PPL=6 days/week, upper/lower=4).
What do you do to stay active? I have a very comfortable remote job and tend to spend most of my days sitting or laying down…
Cardio, mobility or bodyweight skills (currently working on l-sit and planche)
Is there big difference between routines (compound like SS, PPL, focused by muscle groups) or should I just focus with something and don't care too much and progress is even between them if you work constantly and making exercises till failure?
>be me >do pull ups >do chin ups >lift weights > develop calluses on my palms
Is this why they recommend chalking up beforehand? Will my calluses subside if I start chalking now?
I habe someone living with me who wakes me up in the early morning, fricking with my sleep gains. If i do a afternoon nap / siesta will my muscles recover in the same way as getting 8 hours of rest?
Life is a curse sometimes i swear. I fricking hate having losers in my life, especially when its blood
How do u homosexuals balance mma & lifting weights?
I finished semester so I have 5 weeks to adapt to this new routine. I love lifting weights and being joocy & big so I dont want to cut them off completely (its the last resort) or until I get a basic home gym to survive, I only have dumbbells and flat bench, its not enough.
I love mma, Im good at it as ive already had a few classes however I want to ho ham and do 5 days a week or even 6 if I can, but I can’t seem to balance weights & mma, one or the other leave me extremely fatigued and mostly lazy to do the other one. Im gonna start lifting earlier in the morning so I have more recovery time in between workouts. What do u guys do?
Should I do 3 days a week mma & 3 days a week weights? Seems like that way I can’t out my full potential on either one of em
When you do any type overhead triceps extension (and also for seated skull crusher) should my elbows by next/close to my ears? or is flaring elbows ok?
I'm so tired throughout the day but gym performance is okay I just wake up in the morning but feel like I have not rested what should I do? I've been eating at maintenance for 5 weeks BW has been stable
sticky says about 1g protein/1lb body weight. whats the consensus on other carbs and fat? i figure for most goals, as long as calorie and protein requirements are met, nothing else matters too much does it?
Thanks for all the help over the past few months, really appreciate it. Lifting didn't cure my depression and neuroticism but I've found something I really do enjoy.
Anons that have ran 531 BBB, did you lift the four consecutive days, or did you take a break in-between? BBB is pretty brutal. I get tired as frick if I run M T W THU. I'm thinking of resting Wednesday and working M T THU F instead.
When I workout regularly I get horny and then find myself edging for hours to porn.
When I don't workout, I don't get that horny and am fine.
How to fix this? >have sex
I am bad man. When I'm that horny and don't fap to porn, instead I manipulate women to have sex with. I really don't care about them other than sex. I would frick even women I don't like. No fat women though, fricking gross.
I don't want to be manprostitute and I want to keep working out, please help...
for adding size on arms should i go for more strength (more weight less reps)? Im still quite skinny, i did get some definition in biceps and triceps but when not pumped i dont look like i even lifted the bar with my arms.
Currently doing more hypertrophy in the arm lifts, should i switch?
I lift 3x a week, in Monday its (seated dumbell curls 12kg 12x3, triceps french press 16kg 12x3)
Wednesday (skullcrushers 12kg 10x3)
Friday (seated db curls, skullcrushers, same weights like above)
Thinking of adding atleast ez bar curls to wednesday or am i autistic?
is your goal strength or hypertrophy? you never said what you wanted.
the size gains are basically the same.
probably bad form or you sleep on your sides
untucked if your thin, tucked if youre fat
I sleep on my side and will look at my form more closely. Thank you
idk i suppose strength would be better for more visible gains on lanklet
in that case how many reps and sets would be good?
I keep feeling a pain in my shoulder almost like it’s a tendon or something. I just got up to 30lb raises and lateral. Do I need to go back down weight?
some peoples shoulders just cant handle lateral raises. i cant really do them or my shoulder starts feeling funky. probably best to just stick with OHP for shoulders and facepulls
My brother in-laws shoulders are glass so yeah I get that.
flannel + jeans, tucked or untucked
doing pretty severe caloric deficit and it's near impossible to get my daily protein with normal food
should i just eat whey? i didn't wanna but it looks like the only practical way to do it
you only need 50g of protein on maintenance or deficit.
you only need more when you're building muscle.
Bros I'm a moron what does 10 sets a week per body part even mean?
I'm trying to figure out. So, let's say biceps.
I do 3 sets of bicep curls, 3 sets of hammer curls on pull day.
I do that twice a week, that's 12 sets per week?
Is that how it works?
Does Back count as a body part or should I divide it by upper back, lower back, traps, etc.?
10 sets per week means you did/do 10 sets per week total. (duh)
burning fat comes from calorie restriction, but you already knew that, obviously punching a bag is less cardio and less calories burned than running, but whatever, eat less and punch more.
>obviously punching a bag is less cardio and less calories burned than running
I could combine both but would be annoying since I can't hang my bag indoors here and have to hang it outside. Maybe I'll do some shuttle runs between punching.
I'm more concerned about the "per body part" part of it.
Would I have to do 10 or more sets per week for upper back, 10 for lower and 10 for traps or it's for the entire "back".
Same with shoulders and legs as each divides into several muscles.
Not 10 sets per body part, but 10 sets per muscle group. So, your back is not a group, your traps are 1 group, your lats, teres and rhomboids are 1 group, your rear delts are 1 group and your spinal erectors are 1 group. Those 4 groups together make your back. You can focus on specific muscles in that group IF you want to, but it's not some mandatory thing. Whatever exercise you do that is building your lower traps will also build your middle traps and upper traps, there's basically no difference. If you're doing pull-ups for your lats, your teres and rhomboids are going to grow also because they're required in the same movement.
Honestly, if you don't have the time to go crazy in the gym, do 4 sets of any pull-up type of exercise and 4 sets of any rowing type of exercise and your entire back will be done.
Bicep Curls are for your biceps. Hammer Curls are for your forearms. If you're doing 6 sets each a week, plus doing other pulling exercises, you're fine. Not every individual muscle needs 10 sets, your biceps are already getting used as a secondary muscle on your pull-ups and rows.
I hope that makes sense.
Punching bag/heavy bag decent for cardio and burning fat if I stick with it? I get bored of exercises easily, I have a treadmill but it's been really difficult to use it for more than 3-4 days in a row, by the third day I'm tired of just staring at the wall and jogging, etc etc for other exercises. Figure punching a bag might keep me more entertained so I'll stick with it.
how do i deal with massive failure in the gym?
my gym has "fixed" bench setups with no real safeties so i guess i was pre-destined to get fricked but i was supposed to do a set of 3 and couldnt get the third one up, couldnt get it to the bearing, some guy came but i was already doing the roll of shame intuively for some reason and got it up and put it down
how do i deal with:
1. failing babyweights (72.5kg) as a grown man 1y into lifting, bulking while not being a skinyn skeleton
2. not being socially capable of just saying a simple "thanks" to the guy and now at home keep thinking frick i shouldve said thanks
3. now my wrist and front shoulder kinda hurting which im assuming happened to the movement of trying to rack and then doing the roll of shame? i couldnt do curls after and lat raises where rough as frick
i was really looking forward to the gym session as almost always but man, today broke me
Do you really need rest days to stay shredded? I always had at least two rest days per week because of work. Had my last day of work 2 weeks ago and I've been training pretty much every day since then. I haven't changed ANYTHING since then but I'm getting fatter and fatter.
I was completely shredded and my stomach is getting bigger by the day. Do you really need days where you don't lift? I'm still doing my cardio (swimming) but back then I was swimming on days where I wasn't lifting.
Which sport is it easier to convince my gym to have
Jugger or Underwater Torpedo League
A year after starting to lift at 34 for the first time my libido has gone from what I thought was "normal" to "I am constantly distracted by intrusive thoughts about breasts and ass I see around me." Does this suggest I was/am low T and should get checked out? Or is this just a normal response to starting to get in shape starting from sedentary and weak?
could be confidence boost self-esteem, also could be the T. No reason to check your levels since you said yourself you're constantly thinking about breasts/ass if you think that's because of the T.
Rest days aren't necessary, but they are practical. You'll probably need them because the window of recovery isn't always the same and you'll need to reset your recovery cycle.
>1. failing babyweights (72.5kg) as a grown man 1y into lifting, bulking while not being a skinyn skeleton
most people can't lift 160, nothing to be ashamed of.
>2. not being socially capable of just saying a simple "thanks" to the guy and now at home keep thinking frick i shouldve said thanks
its not too late to say thanks if it feels appropriate, people don't take it personally though, you're overthinking it.
>3. now my wrist and front shoulder kinda hurting which im assuming happened to the movement of trying to rack and then doing the roll of shame? i couldnt do curls after and lat raises where rough as frick
you JUST did this to yourself. what are you asking? should you see a doctor? probably not, wait a day or two, use your own judgement.
I began going to the gym at the very start of this summer and I have been stuck between 35 and 37,5 kg on bench press for the last month despite eating 3000kcal a day and aiming for 180g of protein daily. I have checked my form, I have started taking creatine... Absolutely nothing works. I wouldn't mind if it happened with double those numbers but getting stuck at so little weight is making me want to rope myself.
Wat do?
>180g of protein
you only need 0.7g protein per pound of bodyweight
>nothing works
you'll get different advice for this, what works for me is throwing in a ~1RM to make your muscles accommodate heavier weight.
I'm aware I actually don't need that much protein, but it's something that I get nonetheless with my diet without even trying to aim for it. It's just so it is clear that I am not lacking it.
Anyone ever tried this shit? Tastes super fricking gnarly. Real bitter but not sour. Trying to figure out if that's because it's 1 month expired and it's gonna make me sick or if it's just shitty whey.
If I can't finish a leg raise without slightly bending my legs does it mean my abs are weak or I have flexibility issues?
How often should I lift each week to achieve ottermode? Is 3x a week enough?
3x a week is fine. It just depends on how hard you go in the gym, your diet and your sleeping patterns.
Any one have recommendations for strength and conditioning specific for Grappling/wrestling/No-Gi?
Bodyweight glute bridge xF
Power cleans
Otherwise general strength routine
You do full body 3x a week because you can't lift enough to exhaust your body's recovery when you start and high frequency & volume helps you learn the lifts and go to the gym habitually
You change to a split when your workouts take too long and leave you feeling shitty (for me it's around 1:15-1:30), you feel overtrained from 3 FBWs or you just want to go to the gym more often (PPL=6 days/week, upper/lower=4).
Cardio, mobility or bodyweight skills (currently working on l-sit and planche)
Is there big difference between routines (compound like SS, PPL, focused by muscle groups) or should I just focus with something and don't care too much and progress is even between them if you work constantly and making exercises till failure?
What do you do to stay active? I have a very comfortable remote job and tend to spend most of my days sitting or laying down…
>be me
>do pull ups
>do chin ups
>lift weights
> develop calluses on my palms
Is this why they recommend chalking up beforehand? Will my calluses subside if I start chalking now?
Why would you not want calluses? Are you the princess of some country?
They're extremely useful. If anything, you'd want more of them.
I habe someone living with me who wakes me up in the early morning, fricking with my sleep gains. If i do a afternoon nap / siesta will my muscles recover in the same way as getting 8 hours of rest?
Life is a curse sometimes i swear. I fricking hate having losers in my life, especially when its blood
How do I get rid of skinny fat? Would focusing on strength be sufficient?
How do u homosexuals balance mma & lifting weights?
I finished semester so I have 5 weeks to adapt to this new routine. I love lifting weights and being joocy & big so I dont want to cut them off completely (its the last resort) or until I get a basic home gym to survive, I only have dumbbells and flat bench, its not enough.
I love mma, Im good at it as ive already had a few classes however I want to ho ham and do 5 days a week or even 6 if I can, but I can’t seem to balance weights & mma, one or the other leave me extremely fatigued and mostly lazy to do the other one. Im gonna start lifting earlier in the morning so I have more recovery time in between workouts. What do u guys do?
Should I do 3 days a week mma & 3 days a week weights? Seems like that way I can’t out my full potential on either one of em
When you do any type overhead triceps extension (and also for seated skull crusher) should my elbows by next/close to my ears? or is flaring elbows ok?
I'm so tired throughout the day but gym performance is okay I just wake up in the morning but feel like I have not rested what should I do? I've been eating at maintenance for 5 weeks BW has been stable
sticky says about 1g protein/1lb body weight. whats the consensus on other carbs and fat? i figure for most goals, as long as calorie and protein requirements are met, nothing else matters too much does it?
Thanks for all the help over the past few months, really appreciate it. Lifting didn't cure my depression and neuroticism but I've found something I really do enjoy.
Anons that have ran 531 BBB, did you lift the four consecutive days, or did you take a break in-between? BBB is pretty brutal. I get tired as frick if I run M T W THU. I'm thinking of resting Wednesday and working M T THU F instead.
frick. I think that's what I'm supposed to do. kek. Makes sense.
how do you get enough vitamin K2 in diet?
When I workout regularly I get horny and then find myself edging for hours to porn.
When I don't workout, I don't get that horny and am fine.
How to fix this?
>have sex
I am bad man. When I'm that horny and don't fap to porn, instead I manipulate women to have sex with. I really don't care about them other than sex. I would frick even women I don't like. No fat women though, fricking gross.
I don't want to be manprostitute and I want to keep working out, please help...