What are some high SFR quad dominant lifts you could do with a barbell or dumbbells that still carry over to the standard squat? I prefer to do squats and deadlifts the same day and alternate the intensity and volume for each lift weekly. For instance if I'm squatting heavy, I do RDLs. I was thinking maybe pairing high rep box squats with conventional deadlift but I wanted a second opinion
Does anyone have the full size photo of this guy? Hard to imagine someone can look like that on solely McDonald's.
I tried looking in the archives and couldn't find it.
CICO will slim you down, but it’s usually unattainable to get his physique without some form of strength training, unless you have some kind of genetic mutation.
I have long wavy hair and I'm pretty sweaty so I bought a silk dastar which I've read is good for frizz control and prevents sweat going to your face but I get weird looks at the gym when I'm wearing it. What should I do? It was pretty expensive too
I'm guessing you're in bongland right? Lots of racism over there towards middle easterners, Indians, and Pakistani. I have curly hair and when I lifted while having it I'd usually put it in a ponytail and shower right after lifting. Not too much can be done about it without standing out
How to stop using cursing words? how to stop insulting people on a daily basis?
having the mouth of a sailor it's hindering my health at this point.
it's taking me to a point where I can't speak or think anything that's not a profanity...
If you have an especially big belly then it can take longer than 2 months to get rid of. You could also have bad posture so it's making it stick out more
fat slob here. Am at around 31% body fat with the navy method. If I don't eat any junk anymore and do daily home workouts for an hour, consisting mainly of situps, push ups with weights and an ab roller how long will it take to get decent looks? 6 months? Can it be sped up by slight fasting, without any major doensides like losing muscle mass?
Did some situps/pushups yesterday for 45 mins and now my fat belly hurts lmao. Atleast I got a job where I have to walk alot, drive anywhere on my bycicle
Don't count the time your workouts take. Only count the work done, this way you can measure if you're getting stronger and building muscle. As a fat, you can afford to build muscle while cutting for a while. Muscle costs the body more energy to maintain, speeding up the rate of fat burned. For diet, I do personally recommend intermittent fasting
>consisting mainly of
RUNNING.
Your workout now consists of RUNNING, since you're doing light bullshit at home instead of training.
Try this for starters: >800m jog to warm up >6x 30s sprints, rest 75s after the first one, 15s less for each successive sprint
>Digesting it before or after your workout has a big impact?
Yeah, if you eat protein before your workout you'll need a squat plug, or you'll shit everything out in front of the rack. >actual answer: protein synthesis is elevated AFTER a strength workout for about 36h, with a peak of 2x baseline around 24h. >you have more than enough time to eat after a workout, and be sure to eat something before to have energy during it.
I can save you a little time. >meal frequency
Maximizing muscle protein synthesis is going to involve eating protein every 3-4 hours. >total protein
Protein needs change according to your lean body mass and dietary status. If you're cutting you'll need more protein and if you're bulking you'll need less. 0.8-1.2g/pound of lean body mass per day is what you're aiming for as your goal. You can eat more if you want but this is the number needed to reach peak muscle protein synthesis. 0.8g/pound is if you're dirtybulking and 1.2g/pound is if you're cutting into single digit bodyfat. You need more protein during a cut because your body is trying to justify keeping all that extra muscle mass while you don't have enough food to maintain your weight. Muscle is the only way the body has to store protein unfortunately so giving it more protein will allow you to hold on to your muscle. >protein per meal
MPS starts at around 15% of your lean body mass in grams in protein for a meal. It's fully maximized at around 28%. So if you were a 200 pound man at 20% bodyfat, meaning 160 pounds of lean body mass, that would mean that you would want at least 22g of protein per meal and ideally 45g of protein at least a few times per day. >leucine
MPS is also dependent on the essential amino acid leucine. It's easy to get by eating meat, eggs, dairy, a lot of high protein sources of food. Certain foods like wheat are low in leucine so you can't rely on wheat protein to have the same effect as other sources when eaten by itself.
Thanks! It's quite a shock as to how much protein is needed. And all of the protein powders makes much more sense after I've started researching all this.
Planning meals is going to be fun.
oh, ok then.
you have the usual problem of a ppl routine: you're hitting muscles with a ton of shit every time, so your intensity sucks.
That's why you had to remove deads from the pull day.
And do you seriously need 2 kinds of curls?
You could try focusing each day on less but bigger lifts instead.
He had to remove deads from the pull day because he's using dumbbells
And even if he has a bar, he doesn't have enough weight to make DLs worth it you absolute midwit
Switch the rear delt flies and the dumbbell row. Get rid of either the dips or bench press and add another triceps exercise. Maybe something like an overhead extension or a French press since you have limited equipment.
I wouldn't. You're increasing your body temperature already by exercising. Wearing a sweater sounds like a bad idea to me
https://i.imgur.com/VNVqH20.jpg
will a proportionally stronger back give you a slouch? if so what are the muscles that are too weak that i need to strengthen?
It's the opposite if anything. A stronger back would make you less likely to slouch. Getting really strong at rows and OHP in particular are known to give you good posture
Why can't I just look up to get my chin out of the way on the OHP? Staring straight and retracting the head is uncomfortable as frick.
Looking up is fine. Whoever told you to keep looking forward was thinking of Olympic weight lifting form. If you watch people who do OHP and pushpresses for their sport instead of the jerk, like strongmen, they almost always look up
should I widen my squat stance if I have long femurs ?
You should elevate your heels. It's a game changer. Widening or narrowing your stance being good is more a matter of hip structure
t. long femur haver
Got any 3-day dumbbell only routines? I've been using reddit's Dumbbell P/P/L one, but I can only go to the gym 3 times a week so the progress is slow.
Why not do full body 3x per week? A bench press, a row, and a lunge or split squat would do you right as a base. Add in arm and shoulder work on top of that and you're good to go
Got any 3-day dumbbell only routines? I've been using reddit's Dumbbell P/P/L one, but I can only go to the gym 3 times a week so the progress is slow.
any leaks out there on Black Friday deals? I want to buy some adjustable dumbbells(thinking either powerblocks exp pro with the knurled handles or nuobell) and an air bike(likely rogue, maybe titan if there's a great deal).
You'll only need to do 3-4 sets of 15-20 reps of squats and leg curls per session. Take your sets as close to failure as you can without actually failing. Once a week might be sufficient because you already have so much leg volume by cycling that much. If you can handle more then feel free to increase it to up to 3 times per week but know that you'll be approaching frogmode by that point from how much your legs will grow so long as you can recover. Don't do the squats and leg curls right before or right after cycling. You want to give them their own separate session in the day. Don't try to do a full on leg day like a bodybuilder or powerlifter. You only have so much you can recover from and weight training for the legs is draining; I couldn't imagine how fricked your recovery would be doing a full leg day on top of cycling 500km a week. Keep your rest day each week. You may find you might even need an extra rest day each week after you add lifting to your routine.
I’ve been cutting since June 26th by eating 750cal a day and running 4 days a week, and I’ve lost 25kg as a result (90 to 65), but now that I’m going to the gym starting Monday, I’m wondering whether I should stick to my original plan of keeping the cut going through November and then using December to slowly increase caloric intake, or whether I should just bulk now.
I feel like I'm still too fat to even consider a bulk, but I'm not sure what the right starting point even is, so I’m hoping someone can point me in the right direction >feat. my filthy mirror
if im switching to back/biceps, chest/triceps and legs/shoulders, whats the best day to throw in oblique, ab and neck workouts? should i just switch to a 4 day split to hit all those extra muscles then?
if im switching to back/biceps, chest/triceps and legs/shoulders, whats the best day to throw in oblique, ab and neck workouts? should i just switch to a 4 day split to hit all those extra muscles then?
Don't do your ab and oblique work on a day that's going to be followed up with standing exercises. You'll lose performance and gains if you do. Neck work can be placed literally anywhere in a program. It's like calves. It doesn't interfere with any other muscle group
i do now because ive been doing upper/lower and just doing the extra work on my rest, but when i change routines i dont wanna take any. 48 hours between each muscle group is enough
7 months ago
Anonymous
Just don't go overboard with ab and oblique volume. Increase frequency and don't do a lot of volume per session
To be more specific, how do I train my legs for explosiveness and endurance with calisthenics?
Hill sprints and box jumps? What do I track for progression?
>explosiveness
Stair sprints for time would be a good one. Sprints and box jumps are the way to go for sure. Always put these first in your program for the days you do them >endurance
Literally just spam squats and lunges. Lower body endurance is one of the most straightforward things to train with calesthenics
I'd post in the cbt but there's typically too much mental illness there.
Excuse the blogpost context. I've been lifting for a while, started out with SS, did 531 for a while, then I started writing my own programs with more emphasis on volume and aesthetics. I made a mistake of doing crash cuts for the majority of my fitness process. I recently cut a bunch of weight using a proper diet and I'm eating at maintainence/slightly bulking now, took this pic a day or so ago. No pump/attention to lighting.
I suppose my question is, does this body reflect a person who's been wasting his time on shit programming? Like, when you look at this, do you think to yourself "bro just do SS again"? I just feel like I've been missing the forest for the trees or something.
5'11" 167lb
Best lifts were when I was doing 5/3/1 at around 175lb bw, but I really should have been eating more during that time >ohp 135lb x 3 >squat 300lb x 1 >deadlift 350lbx1 >bench 205lbx2
But since then I've been going for rep goals and Im unsure of my maxes, for instance I've been doing bench at 170lb for 4x4-8, weighted chins as my main back work, etc.
consistently about a year, although I was on and off a lot for a few years prior, diet was never on point during those periods though. >routine
I was doing ULXULXX but I've switched it over to UXLXUXX alternating with LXUXLXX for more recovery. >upper body exercise selection
bench 3-4x4-8, DB OHP 3-4x8-10, weighted chins 3-4x3-6, db rows 3-4x8-10, dips 3-4x8-10, JM Presses, DB Curls, long head skullcrushers, EZ Bar curls, lateral raises all in the 8-12 range. I'm thinking of doing BB OHP again but I have an injury/condition that makes it extremely uncomfortable the heavier I go
>Lower body day
Squat 3-4x4-8, RDLs 3x8-10 (haven't been doing deadlift lately) , Calf raises 4x15-20, situps, wrist curls, neck curls.
I'm thinking of doing 5/3/1 again using the pyramid down method for more volume and keeping the UxLxUxx alternating with LxUxLxx
consistently about a year, although I was on and off a lot for a few years prior, diet was never on point during those periods though. >routine
I was doing ULXULXX but I've switched it over to UXLXUXX alternating with LXUXLXX for more recovery. >upper body exercise selection
bench 3-4x4-8, DB OHP 3-4x8-10, weighted chins 3-4x3-6, db rows 3-4x8-10, dips 3-4x8-10, JM Presses, DB Curls, long head skullcrushers, EZ Bar curls, lateral raises all in the 8-12 range. I'm thinking of doing BB OHP again but I have an injury/condition that makes it extremely uncomfortable the heavier I go
>Lower body day
Squat 3-4x4-8, RDLs 3x8-10 (haven't been doing deadlift lately) , Calf raises 4x15-20, situps, wrist curls, neck curls.
I'm thinking of doing 5/3/1 again using the pyramid down method for more volume and keeping the UxLxUxx alternating with LxUxLxx
Forgot to add, I've been doing 6-7 lifts on upper body days, 5-6 on lower body. Thinking about dropping the number of lifts and just increasing the sets on my focus lifts.
I don't look at that body and think you wasted your time. You look strong. I saw the other reply that you're doing U/L right now and I think you should be using a different split though. I've found that U/L is great for when you want to maintain your upper body and focus on bringing up your lower body. Like if you did full body twice per week and had 2 arm days a week to bring up your guns, you know?
I was more giving an example of how you can prioritize a bodypart and U/L is structured like that. Giving a body part its own days per week to exclusively work on it while putting the rest on the backburner is a good way to bring up a lagging bodypart. It wouldn't be a bad idea to do the arm days though and then pick another bodypart after. Chest or back would be a good next choice. You're gifted when it comes to shoulders so I don't think they'll need any special attention
Gotcha. You know now that you mention it, I have been thinking about trying nucleus overload training for the chest. I have another program written up thats a torso, arms, legs, torso, arms. I was thinking about maybe just adding pushups or pullups on the end of my arm days which would come out to the upper body being stimulated 3 days a week. My main concern with that is overuse injuries so I could work in weekly rotations. I appreciate the extra perspective and I'll be using it going forward
I’ve been cutting since June 26th by eating 750cal a day and running 4 days a week, and I’ve lost 25kg as a result (90 to 65), but now that I’m going to the gym starting Monday, I’m wondering whether I should stick to my original plan of keeping the cut going through November and then using December to slowly increase caloric intake, or whether I should just bulk now.
I feel like I'm still too fat to even consider a bulk, but I'm not sure what the right starting point even is, so I’m hoping someone can point me in the right direction >feat. my filthy mirror
Damn, is this how people with bad genetics actually look like?
Anyone who had pelvic muscle issues, what was the fastest way to loosen them? I tried stretching and I overdid it and it hurts for a week and even if I did it right it would take months. Is there some way to make this go faster?
I've read that deep squatting helps a lot with that. Like holding a deep bodyweight squat to stretch out the pelvic floor. Maybe check out stuff by YouTubers like Squat University. They usually have specific content for issues like this
Had a problem with this earlier this year. It took awhile to fix, a lot of daily stretching/yoga. One thing that seemed to help speed things along was coffee. When I started drinking it things seemed to improve quicker, but IDK
If you care about performance in a given movement, the latter. If you want to prioritize your conditioning then you'd do the former. Most programs, unless otherwise stated, would do the latter.
Personally I find going 1, 2, 3 repeat to be far more sympathetic on my free time as it basically allows my muscles activated for one of the excercises recover while still working other parts of my body
If I did it the othereway I think I would be waiting between sets too long
The only time I've done option 1 is when I was seriously training for strongman because I was giving each muscle group like 15 minutes between max effort sets. I'd do a front squat, wait 5 minutes, do an OHP, wait 5 minutes, then do a carry, and wait another 5 minutes, repeated. It's a really specialized way of setting up a session and only has specific use cases. Option 2 is much more effective for most size and strength goals, especially for size goals.
How hard do you work out alone?
Like, if youdon't have a spotter at the gym, you're probably not going full weight right? Do you just ask someone to help out? I thought everyone on this board is too awkward to talk to strangers.
>How would you set the safeties for bench low enough without crushing your chest?
You can set it so that the safeties are below your chest but above your neck. Then when you fail just slide it towards your head until the safeties catch the bar.
The only one i don't always take to full failure is the bench press, happened last week where the bar was stagnant for like 5 seconds at the middle, eventually i gave up and just rolled it down from my body. Not ideal, but i don't regret it.
I have safeties and lift in higher rep ranges. With the higher rep ranges I can generally force the weight away if needed, like on an incline bench.
Flat bench I use DB's.
Squats... I don't fail. At most I black out and wake up at the top
Helps to have a cable machine too. Going to failure is safe then.
https://i.imgur.com/Nh2K0dx.jpg
This is a dumb dumb question but I just started so is it better to stack your sets like this:
Exercise 1 three times
Exercise 2 three times
And so on?
First option is better for cardio and quicker workouts.
Second option is better for maximal lifts.
The only one i don't always take to full failure is the bench press, happened last week where the bar was stagnant for like 5 seconds at the middle, eventually i gave up and just rolled it down from my body. Not ideal, but i don't regret it.
1. how do you determine calories in something that's not pre packaged? if you make a casserole or something for example, how do you know how many calories are in a given piece? How do you determine how big a piece should be?
2. Can you get gains at Planet Fitness? I haven't lifted in years and it's close to me
>put raw ingredients into calculator >cook it up >take a portion of it >divide total ingredients by portion you're going to take
EZPZ >Can you get gains at Planet Fitness?
Yeah you can get gains there. You'll max the machines out and run out of dumbbells eventually though
Am I doing something wrong with my lifts?
When I bench or do curls, I exercise in the same way that I do other muscles - 5 reps at a weight where I feel like the either the 5th or a hypothetical 6th would be the last rep I can perform with good form and fully complete. I do 5 sets of 5 reps for any weighted exercises. For deadlifts, lateral raises, front raises, and probably most other dumbbell lifts that I do, I feel some soreness the day after, but for bench presses and curls I hardly, if sometimes even not at all feel sore afterwards. I make an effort to keep good form and I do have a gradual progression in the increase of the weight that I curl or bench, though I am confused by the lack of soreness and also it seems that my pecs aren’t growing as much as I would expect them to, at least when I compare that growth to, say, shoulders.
To be more specific, how do I train my legs for explosiveness and endurance with calisthenics?
Hill sprints and box jumps? What do I track for progression?
>Yes, times cross country runs to whatever is your goal
I don't have a goal I just don't want my legs to hold me back in boxing. so should I do progressively more hill sprints and cross county runs?
I'd throw in a ton of 3 minutes on/1 minute off efforts, then.
3 minutes hill run/1 minute walk, jumping rope with 3m/1m intervals, hell even kettle bell shit with that structure.
For a measurement, you can go for distance over a 3m run.
Oh, and I was forgetting, if you can, if you have access to a stadium or something: stair runs. 3m/1m, since that's what you need to train.
Those will kick your ass.
I'd throw in a ton of 3 minutes on/1 minute off efforts, then.
3 minutes hill run/1 minute walk, jumping rope with 3m/1m intervals, hell even kettle bell shit with that structure.
For a measurement, you can go for distance over a 3m run.
I started SS, I know I need to add accessories. I don't want to do power cleans. I'm fine deadlifting on each day but I want more. Can I add pullups/chinups AND rows to the days I deadlift? If yes, Do I do the pullups/chinups for strength or hypertrophy? And I do the rows for strength or hypertrophy?
Please respond, I need an answer unless I'm not going to the gym
The point of accessories is to enhance the primary lift. Bent over rows and good mornings will give you a bigger deadlift. Good accessories. Pullups and chinups are their own thing. If your goal is getting stronger first and foremost then you should be thinking about lifts outside of your primary lifts that way. If your goal is mostly muscle size then you're thinking completely wrong and you're using the wrong type of program. Starting Strength is for building strength in beginners. It's right there in the name. It's for aspiring powerlifters
Can I get some thoughts on my past few workouts?
Beginner gym goer, currently 2 months in. I don't think I'm super pushing myself on most exercises but I'd rather not hurt myself just because I'm impatient.
Fricking hate doing the cardio, it isn't difficult but I'm just getting kinda bored. At least I'm steadily getting faster.
>deadlifts
wut is this rep scheme >bicep curl
I hope those are dumbbells >pull ups
less assist >pull down
okay >pec fly
not really a pull movement >5'10 105kg
With those lifts..... you need to cut bad.
Do that, then do SL/SS OR a better BB program.
Your exercise order is out of wack. Isolations after the compounds bro. Also why do you have all these exercises at just one set? Did you fall for the Menzergays lies? Do at least 2 sets per lift man. Also what's the frequency here?
I can't feel any activation whatsoever in my left side obliques/abs with any exercise, anyone ever had any experience with something like this?
could it be an unever hips issue? my lats also happen to be very tight on that side
I'm only 170/5'7 and I think this is my ideal physique for my height. I think anything bigger than this would look ridiculous on my frame. Do y'all think it's achievable without roids? I've been training for several years now, not entirely consistent, but on and off because I haven't had a steady gym membership. But now that I do, I want to really get to this point but I don't know if I already reached my limit by training for so long. Thoughts?
>I don't know if I already reached my limit by training for so long
I promise you haven't if you haven't been taking ypur training and diet seriously. The average person can add around 30-35 pounds of muscle to their frame. Imagine those 5 pound roasts you see at the store and how big those are. Imagine 7 of those added to your body mass in a very visual way. >Do y'all think it's achievable without roids?
The size yeah. Without a single doubt. The leanness without feeling like death is another story. You could peak and look like this natty but you can't maintain it. Efron roided and couldn't maintain it longer than a few weeks.
When you literally cannot grow anymore. No matter what methods you try you can't add a single pound of muscle. You're not getting stronger in the 8-20 rep range and even bulking yields no results outside of gaining fat
>spent first 30 years of life sitting down 12+ hours a day >decide to improve health because I'm pretty sure I'm developing heart problems and getting fat >can't do a single push up >do wall push ups >feel a kind of burn or tightness in certain positions, think this is right >do this for maybe 5 minutes take a break >try again in 30 mins >arms are involuntarily moving and spasming and it's much harder to do the wall push ups
Should I keep going? I wanted to "continue until failure" but I also don't want to injure myself and slow things down for weeks. Google gives me a huge amount of stupid unrelated bullshit when I try to search for this.
Keep going. Focus on back exercises. Supermans need no equipment
Go to a gym and follow a program like reg parks beginners but add facepulls to the end of every session.
Do that for about 6 months then consider your next step
If you can do wall pushups for 5 straight minutes they're far too easy for you. Sets should normally be less than a minute of high effort. Most sets under 30 seconds. You should let yourself rest tomorrow and then try pushups on your knees instead. If that's still too hard do the pushups with your hands elevated on the couch or something like that. Something sturdy that won't move when you put your weight on it. Ideally you should get a gym membership. The equipment in basically every gym outside of hotel gyms goes up from 5 pounds on most the equipment. You can do whatever level you need to there. Follow a basic program like the other anon suggested. He's also right about doing back exercises. You probably slouch from all those decades of sitting all the time. Really weakens your back
The point of SS is that you can just shut the world out and lift, until you're out of your n00b phase as fast as possible.
So, why are you even asking? You shouldn't be asking that.
You should be asking >how to recover more quickly >is my form good >is this too much/not enough food
and reading up about intermediate+ programming.
can i lift weights while fasted? i wanna run a 5k after every session but if i eat before going to the gym like ive been told to do, then ill just get a stitch
otoh, running on rest day is based.
Active recovery improves your, well, recovery.
Meaning you can do more in the gym.
Ideally, you'd have a big session every 4th day, with active recovery days in between, but something weight based too because the stimulus to build muscle lasts for like 36h...
Yeah, it's all a bit confusing and too strict to be actually useful, but that's sports science for you, you might get something from it, but mostly not really.
All that stuff is actually kind of already in SS.
Going from 3 sessions per week to 2 +1 light, to then something like the Texas Method with just 1 heavy session per week, expecting supercompensation by the end of the week...
That works more or less with that model (and according to the model, expect big jumps up in strength when you deload)
Should I be training to absolute failure during my cut? During my re-comp this was 'easy' but now I'm so exhausted that I'm considering just going within 3-4 reps of failure, is this good enough?
>Should I be training to absolute failure
Never, unless heavy quantities of exogenous testosterone are involved.
It just takes too long for your CNS to recover from that, you could work 2-3 reps from failure and be back in a few days instead.
2 or 3 reps from failure would be fine. The other anon is a moron for thinking you can't recover from absolute failure natty. Going to absolute failure gives more gains but it's diminishing returns after that 3 reps from failure point
>didn't ask the doctor
Dips is the first thing that comes to mind, but it might be bad for you, depends on the injury.
Maybe some light dumbell work and/or machine isolations(press, flies etc.)
I feel dull pain in my muscles(forearms, triceps, delts, traps) through the day and night. It doesn't feel like a DOMS.
I don't even train that hard, only 1 set to failure on bodyweight exercises and run every other day.
Do I have to learn to live with this pain if I want to continue training as usual?
I'd bet you are overtrained. On fricking bodyweight exercises.
Take a few days off, come back when the pain is gone, you'll do 2x the reps you did before.
First sign you're approaching overtraining syndrome. I'm sure your sleep quality is dropping, you're getting sick easier, and you don't have as much of am appetite too. Cut your volume in half for a while.
thats what im asking
i mean its a weekly progress right
but i feel like my body needs that volume to gain
i tried a phul variant with 4x8 compounds u/l 4days a week and i think thats not enough
With your weights, you should be on ss, increasing the weight every single time.
And you don't have to go up to 8 reps, the adaptation is mostly neural (learning to use your muscles) at this point.
And hypertrophy activates at all ranges (as long as the weight it's more than 30%ish of your max), it's dependent on fatigue, not on reps.
It's easier to get there in the 8-12 range, but you can easily do it with 5 hard reps.
Keep the bar as close to your shins as possible and keep your abs, lats, and glutes tight at all times. Thats universal. Depending on anthropometry you'll be leaning forward more or be more upright and have a different ROM for the lift. It'll affect what muscles you're biasing on the lift. Less range of motion means more upper body bias. Longer range of motion means more lower body and low back bias. You could also just have a shitty and weak low back. Adjust your training accordingly based on your proportions and genetic strong and weak points.
deadlift day today, was supposed to do 120kg 1+ amrap, warmed up and worked up to it and pulled it once and it felt easy so i thought frick it, 130kg. got it off the floor but had to drop it shortly after.
mental went boom and i put 120kg back on and thought that i probably wouldnt get it up once with good form but managed to pull it 5 times, what the frick? should i have gone to 125 x1 and then to 130 or how was there much more left in the tank? usually when i fail a orm attempt my whole session goes to complete shit. how do i prevent this in the future?
When working up to a 1rm attempt you should ramp up to it. Start with half the weight for a few reps and add a little weight each set after and decrease the reps as you go. Once you start getting within 2 or 3 sets of the attempt only do singles. You should be able to do around 135kg for your 1rm btw. You should also give yourself about a week's worth of rest if you're going for a 1rm attempt to make sure you're as fresh as possible
how do i get other people to stop testing if i know something >"so yesterday i was doing x. you know what x is right?" >me: "yes" >"liar. explain what x is then"
this happens only to me constantly. i never see people interrupting others to test them.
how much water and salt consumption alter body weight on a cut?
I'm drinking around 6 L per day and adding lots of salt to my food, body is more ripped but weight is going up wtf
Your muscles and organs are holding more water. The same thing happens for me if I'm drinking milk on a cut. My weight stays steady or increases but I get more muscular and leaner because I'm more hydrated. You have the same thing happening
Not a question, more of a progress report from a beginner. I moved my weights to under my desk and it's made it a lot easier to ocasially pick up the weight and do some reps throughout the day. Is it optimal? No, but it lowers the bar far enough that I can actually be bothered to work out.
I confused myself by reading too much shit at once.
Can anyone explain what (probably) exactly happens to my body if I am on a diet but also lifting. I'm 6 ft 220 trying to get to 180 and been on starting strength for about 3 months now. I've lost 10 pounds since starting, obviously not enough to see any changes happening, but I'm just confused on what exactly I should expect. Will I be "skinny fat" once I get to my goal weight and then need to bulk to gain muscle mass?
Also since I'm doing mainly 3x5's at 85~%, to actually gain muscle I need to do something more like 3x10s at 70~%?
You'll end up around 20% fat.
Not great, but acceptably overweight, and your fat will make for fuel to build more muscle.
By the time you're out of starting strength, you'll be a low tier of builtfat, and will have to decide what to do. >Also since I'm doing mainly 3x5's at 85~%, to actually gain muscle I need to do something more like 3x10s at 70~%?
Muscle gain goes along with fatigue. It's easier to get fatigued on 10s, because those last 2 reps won't actively try to kill you, but with starting strength you're hitting 5s heavy enough that is fatiguing. So, in theory, it should just be a matter of numbers of sets.
4 or 5 sets would be better, but don't do it now - it will be too much and you won't progress as fast, wait until you're out of SS and move on the Texas Method, that's based on 5x5, and don't worry you'll be fatigued enough for growth.
How worried should I be able declining strength on a cut?
6 weeks in out of 10-12 (so I have 4-6 more weeks to go) week cut and my bench press has gone from an easy 275 3x5 to a rough 250 3x5.
Arms have also started shrinking from 15.25" to 14.5" [unflexed]
That's a normal amount of strength loss. When you exceed around 10% loss it means you're cutting too hard. That size loss is a lot though unless you naturally hold a lot of fat on your arms. Same thing happens to my calves.
complete newb here. my first day at the gym is tomorrow, but i'm still confused on a couple things >how many warm up sets and reps do i do for each exercise >it says to add in parallel bar dips on fridays after 3 weeks, but im already doing dips on friday on workout A, so does that mean do the dips on workout B, and do the skullcrushers on workout A?
i know these are moronic questions, but itd be nice to get some help
1 warmup set per muscle group. ie if you're doing dips after bench, you're already warmed up so dw about it
idk about the dips or the format of that workout plan, it seems like not enough information so either ask who made it or do whatever. my only guess is that he means seated/bench dips on workout A?
wasn't a plan, I just did pushups and situps until I couldn't continue either one, then switched to the other. But the planking was a 8 min video with different methods
For bodyweight shit?
You can even do twice a day, you'll get used to it.
And magnesium is good, but I just use fake salt instead of a tablet
yea bodyweight shit, my body has a lot of weight actually. 105kg
man do I feel embaressed, my dumbbells are still not here
>man do I feel embaressed
Don't be, if you're sore after bodyweight exercises you were very sedentary before, so that's improvement already.
Don't worry too much, take a hot shower and sleep it off. Tomorrow you'll be fine, then you can work out again. With time, your recovery time will get shorter.
Anyone here tried the Doggcrapp program? Wondering if it’s good for strength gains or if I should stick to a more traditional powerlifting style program.
Guys help!! After years of neglect, i did some push ups and crunches the day before yesterday for an hour, then yesterday also added planking variations but it already hurt and did only 30 min. Now it hurts too much to do any exercise. Am I fricked? Do I've to train an hour per day, then rest the next day until it's not sore anymore?
further, shouldnI start taking one of these daily from now on again?
definitely make sure you rest/recover enough, but i usually find 1 hard workout that i've never done before leaves me sore for close to a week. do whatever other exercises you can, and the next time you shouldn't be nearly as sore after.
What’s the best way of training to grow dl/squats and bp?
once a week 3x5? 1x5 max weight 2x5 backoff sets?
Assume I’m eating in a caloric surplus, sleep 8h/night, hydrate properly, hit my protein intake and use creatine.
I want to hit 2/3/4, as I’ve already hit 1pl8 ohp
eddie hall says it takes 10 days to recover from a max DL. in that situation, you're better off doing 3x5 (maybe pyramid sets, lower weight in set 1 higher weight in set 3). also, don't skip your accessories. i like pendlay rows for DL, tricep extensions for bench, leg press or hack squats for squats
Wrist feels kinda funny. Should I risk it and work out anyway or take the safe route and skip today? I'm two weeks away from my rest week, so I'd rather not skip any workouts until then, but the last time I fricked up my wrist I couldn't work out for about 2 weeks until it felt good enough to lift again.
After one year of gym my left shoulder and area around it started hurting but not during lifting, it hurts when I push it down and/or back like I'm flexing my lats, otherwise it's fine. Is this a muscle injury or something else? How long would it take to heal and do I have to stop lifting for a while :/
Rotator cuff injury. I had that before. To fix it I'd do light internal and external rotation exercises. I'm talking 5 pounds or less on a cable or with a light band and doing isometrics against a wall. I also did adduction, abduction, rotation, light pushups, and taking my shoulder through its more extreme ranges of motion where possible. Picrel is a visual of almost everything I did. I'll reply to this with another pic that shows more exercises. I did these exercises twice daily for 2 sets of 20 without going even close to failure. I also stopped lifting weights outside of legs for a few weeks while this healed. I especially didn't do anything that heavily strains the triceps or lats. The way they attach to the shoulder blade would irritate my rotator cuff more. I didn't use NSAIDs and Advil to help with pain, they slow down the healing process significantly, and I used heat for pain instead of ice. Not medical advice. A physical therapist would be able to give you specific advice for your issues. This is just what I did to heal mine.
Rotator cuff injury. I had that before. To fix it I'd do light internal and external rotation exercises. I'm talking 5 pounds or less on a cable or with a light band and doing isometrics against a wall. I also did adduction, abduction, rotation, light pushups, and taking my shoulder through its more extreme ranges of motion where possible. Picrel is a visual of almost everything I did. I'll reply to this with another pic that shows more exercises. I did these exercises twice daily for 2 sets of 20 without going even close to failure. I also stopped lifting weights outside of legs for a few weeks while this healed. I especially didn't do anything that heavily strains the triceps or lats. The way they attach to the shoulder blade would irritate my rotator cuff more. I didn't use NSAIDs and Advil to help with pain, they slow down the healing process significantly, and I used heat for pain instead of ice. Not medical advice. A physical therapist would be able to give you specific advice for your issues. This is just what I did to heal mine.
My squat is disgustingly bad compared to my DL (265 1rm vs 400 1rm)
I've been told I should low bar because I'm tall/have long femurs but it feels fricking awful on my back and I never feel like the bar is actually in a safe spot. Is that just normal/part of doing low bar? It psyches me out and stops me wanting to change.
Ok bros I am in a bit of a pickle.
Besides lifting I also do HEMA with a side sword focus, and this has lead to my right lat being larger then my left one. What's the best way to fix this? I have been doing more reps of lat raises and rows on the weaker side, but are there other methods for this? Or could I just do some sets on my left side only on the days I do HEMA, to balance the work my right one gets?
Kinda. The benefit of reading is that it causes you to use your imagination and forces the brain to work to visualize and compartmentalize information. If you just remember the plot then you did half of what reading does
are nuts not supposted to be that filling? i burn food quickly and im skelly, but i eat 100g peanuts between meals worth 600cals but not even hour later its like i didnt even eat them
Nuts are notoriously good bulking food because they're not filling at all. The body has two things it checks for when it relates to satiety; stomach stretch and nutritional value. Nuts are so low volume for the calories they provide they don't cause a notable stretch in the stomach for a normal portion size. Because of that they won't keep you full for long at all.
Keep the weight the same and increase your reps instead. Progressive overload doesn't just mean increasing weight. I'd also go for a normal rep range instead of a static rep range. Like aiming for 6-10 or 8-12 rather than 10 on every set like you're doing now. If your first set is the top of the rep range or more and the rest of your sets fall within the rep range, then increase the weight. Rinse and repeat for quite a while
Can I offset eating fast food by working out a lot and only eating one full meal a day, that being that. Basically is it still okay to do nearly every day As long as I keep the calorie deficit. I hate cooking
Does anyone use club bells (Indian Bats?) regularly? I'm wondering how their weight is balanced, like are they top heavy, heavier at the grip, etc. I'm thinking about picking up a 5lb one so I can practice HEMA indoors with a ~foot long club vs a 4+ foot long sword that'll break shit.
they do NOT remotely approximate the feel of a sword.
Literally pick up a cricket bat, but imagine the end is 3x as heavy.
Also if you try to manipulate them like you do a sword, you'll snap your wrist quick. You use them in big arcs or as levers when using 2 hands (this will gas you quicker than an assault bike).
Frick, alright. Do you have any idea on what could work as a short training aid for my sword shit? I really don't want to break everything in my living room.
>Just go outside
Reeee >I think a good weight umbrella
I'm not sure if I've ever seen/held an umbrella weighing close to 3lbs, especially one that would hold up to being swung around. And if I'm outside, I may as well just use my longsword.
I've had a few that were in that range.
The weight doesn't matter though, only the balance. Ideally it has a crook as the handle.
and if it really is too light, just wrap fencing wire around the handle until it feels good. That's what I do with my training swords.
Wouldn't that still explode my wrists just as much as
they do NOT remotely approximate the feel of a sword.
Literally pick up a cricket bat, but imagine the end is 3x as heavy.
Also if you try to manipulate them like you do a sword, you'll snap your wrist quick. You use them in big arcs or as levers when using 2 hands (this will gas you quicker than an assault bike).
said the bats would? Also that looks long as frick, the idea is that I'm looking for a small alternative to swing around so I don't murder a shelf or lamp
Sledgehammer is a bit more complicated than a Macebell thanks to the sideloaded weights, macebell is easier to rotate around, nobody said you have to use it like a sword to get benefits for swordfighting, plus it has less danger of hitting you on the way back.
I regularly swing a sledgehammer around like a moron and throw it, it's really not hard.
I even strap weights to it so it weighs more, the shape doesn't do anything.
Highland games aren't finna train for themselves.
Actually, I think buying the highland games maces will probably come out cheaper than that powerball for basically the exact same product. They will have an extremely marginal flex in the handle, but that's it.
7 months ago
Anonymous
Talking about an untrained beginner in ballistic equipment.
You just have it. It doesn't fully go away. Move somewhere that's quiet most of the time. I live in a wooded suburb. The most noise I hear is some neighborhood kids playing soccer in the field nearby or a neighbor mowing their lawn. Otherwise it's just birds and light wind. It was way worse when I lived in a heavily populated area
t. lifelong tinnitus haver
Your body poops out waste products anon. The reason it's brown is because of denatured proteins that are getting shuttled out of you. Your body is still processing protein even if you don't eat any of it and it gets sent to the intestines regardless to get pooped out. Same with various lipids and other things the body needs to get rid of. Without any food in the intestines to shuttle it out it builds up. If you're not drinking enough water to get the waste through your intestines you end up constipated while on your fast. It can even cause an impaction if you're doing a long fast.
2 and a half hours a week for optimal heart health. Up to 5 hours a week before health benefits start to decline. Too much past that and you're doing more harm than good long term
Why the frick haven't any of you morons synced up Forces to any of Guts anon's vids of him swinging a mongoloid sized sword around in his back ard yet?
How can I add more protein to my diet without dairy (I have a specific allergy to Casein)?
I tried Vegan Protein Powder but that shit is expensive and it tastes so bad it makes me gag.
I tried using brine canned fish (Tuna and Sardines) but the quality in my country is genuine trash. It's like eating salty, fish-flavored slime... Also they smell so bad.
thinking of changing program to either PHUL or 531 BBB. i seek a hypertrophy based program and both look good to me. PHUl just seems to have more variety?
beginner here
today i was doing deadlifts and my vision started blacking up on my first rep, twice. It was a PR since i'm still on linear progression and pretty baby weights, 95kg
i still finished the 'first rep' properly, stopped a minute or two, tried again, and it happened again the same way
I stopped after that because I dont wanna pass out while holding heavy ass weights
Do push ups and chest flies for pump and bench press for heavy lifts unless you do flat bench, just imagine a balloon in your chest blow up as you squeeze it with your chest, each time you thrust the weight up
All the evidence suggests that coffee is good for you as long as it doesn't keep you from sleeping. So just keep drinking it but don't have any past 2 or 3 PM.
How do I motivate myself to workout? Like what's the payoff? I'm 6'2 165lb so I'm in fine shape. I'd like to get bigger but I just don't see a significant reward. I can spend an hour working out every day or every other day, tear my muscles, spend more on food to bulk up, and the payoff is maybe 2 years from now I look in the mirror and go "I look pretty good." I want it to be worth it but I just don't see how it is.
main reason is improving life expectancy and quality of life as you age
if you're still stuck in the moronic young person mindset of "hurr i want to die before i get to 40/50/60 anyway" then just keep doing what you're doing. you'll get there at some point
You get more options when it comes to women and men automatically respect you more if you're muscular. You get more leadership opportunities as a result of the latter. You also maintain your health and strength as you get older
It abducts the shoulder. Lateral raises are out now completely. You're going to have to be careful with upper body compounds now and isolations may be a better option to include more of for you. Go to a surgeon to get it fixed and an actual physio for a routine to heal it back to normal.
I recently started to not want to be a fat frick. I changed diet to below maint. high protein and started walking a frickton + Gym 3 days a week push pull legs, until I can recover fast enough to go 6 times. First how can I recover faster and what to do to not have violent protein shits?
>push pull legs
Read the sticky, do starting strength.
If you're going 3/week, make it 3 fullbody sessions at least. >recover faster
Lots of high quality sleep, saunas (30min at extreme temps actually boost hgh), active recovery (those walks you do? Do them on rest days), a low stress life (as if that's possible), and eating clean (means, easy to digest and with few toxins. Alcohol, sugars, vegetable oils are bad) and eating enough carbs and protein - more would help more, but you're on a caloric restriction.
As for the shits, eat your veggies, they're low carbs but high in micros and fiber
You'd be better off doing full body 3 days per week to start honestly >how can I recover faster
More sleep and better quality sleep is one of the most important parts of recovery. Even more than diet. 1 extra hour of sleep each night adds a huge amount of recovery. >high protein >violent protein shits
How high protein are you eating exactly? Are you getting a lot of your protein from supplements instead of actual food?
Vertical diet is the best diet for skinny dudes. I was eating literally 5000kcal a day and would wake up hungry every morning. I also looked better and was stronger than ever. Don't do the meme shit version of living solely on ground beef and rice with chicken stock and orange juice every once in a while. There's protocols involving going for 10 minute walks after meals, sleeping properly, a post workout drink designed to get as much glycogen back into the muscles as fast as possible, proper hydration, and more. You can find copies of the older versions of the book online for free. If you want you can buy the most up to date version from the creator but he charges $100 for the ebook.
im still really skinny so for bulking i need to hit 3k calories which I do, however it can be quite inconsistent due to night shifts here and there. I often eat milk and yogurts, dried fruits,cashew/peanuts for snacks, pastas, chicken & pork, quite minimal beef. For breakfasts depending if im home i do protein porridge or 3-4 egg omelette. Even if i did workout wrong or not hard enough, the bulk calories would atleast fatten me up a bit but not here, still a skeleton
>be me >do somewhat physically demanding hobby >my everything is sore the next day despite not feeling overworked or pushed anywhere near my limit during the activity
What do? Is the answer just more exercise?
Do more of your hobby.
You'll get used to its specific demand, and won't be sore anymore.
Lifting more would also help, but you'd still get sore, by being stronger you'd probably be better at your physical hobby tho.
I am a weakling. I just built myself a pullup bar in the back garden. I want to do pullups/chinups and other exercises where you hang from a bar. I have no access to gym equipment other than my little pullup bar. How do I best train for this, currently I cannot do a full pullup from having my arms completely limp, but i can do 2-3 if i dont lock them out and the end and keep them a little bend still
Do I just keep forging my way through with moronic little sets and deadhangs or could pushups or planks or something help me.
>first day at the gym >planning on doing SS >get in >literally too weak to do more than a 2 reps with just the barbell >say frick it and switch to machines because im not going home without actually doing something >barely feel them in the muscles theyre supposed to be targetting >assume i have dogshit form and ask people nearby for tips on correcting it >i fix it and i still dont feel shit in my chest, hamstring, back etc >go home humiliated
so pathetic. i dont want to quit, if anything im more motivated than before, but i need a new routine that uses entirely machines which just feels embarrassing, even though i knew i was insanely dyel
Do your fricking 2 reps with the barbell, until you can do 3. Think about it as 15 reps per day, not necessarily 3 sets of 5.
Then do 4, 5, and start the progression.
It's probably all neurological adaptation, it will come quickly.
Don't get off the path. You've already seen it, machines are piss easy.
i did at first, but when i asked people working there to check my form they kept telling me to go with machines and dumbbells until ive got the strength needed to do barbell shit without any base for technique
Do your fricking 2 reps with the barbell, until you can do 3. Think about it as 15 reps per day, not necessarily 3 sets of 5.
Then do 4, 5, and start the progression.
It's probably all neurological adaptation, it will come quickly.
Don't get off the path. You've already seen it, machines are piss easy.
First day of leanbulking after a year of weight loss, I've barely even ate and I'm still too bloated and full to exercise. How long until my body adjusts to normal caloric intake? Also, could I just do a slight deficit on lifting days to avoid the bloated sensation and compensate for it on rest days?
yesterday i did
deadlift heavy 1x5
squats 3x8-10
leg extensions 3 sets to absolute failure
chest supported tbar rows 2x8-10 (to failure)
kroc rows 2x10-12 (to absoulute failure)
today a friend asked me if i want to go train with him, he says hes doing back/chest
back exercises are mostly vertical pulling (chinups/pulldowns and deadlifts?) and benching
i like him and i wanna go cuz hes a fun dude and i dont want to be autistic about not doing exercises cuz uhhh muh recovery
is it stupid to do those back exercises the following day since the ones i did are horizontal pulling and pulldowns/chinups are vertical without fricking my shit up?
obviously skipping the deadlifts cuz that will defo frick me up
I'm 35yo.
Since I started lifting 2 weeks ago, my random erections returned like I'm in my early 20s, again.
I've never lifted before this.
Is this normal?
I ran smolov jr for bench press and finished the 3 week cycle 2 days ago. was at a 210 bench press expecting to get 225 but could not press it up. Was I supposed to deload for a week after the 3 weeks to get the strength gains or should the strength gains have come in 2 days after the 3 week cycle?
Been doing 3-4 full bodys a week plus cardio at the end of each session,. Good results at first, dropped about 25lbs. Also works fantastic with my schedule. In a bit of a plateau now, wondering if i need to switch out for splits or just find a more effective full body.
>dead hangs with core engaged: no stretch throughout back, feel like I'm wasting my time >without core engaged: feel the stretch but get lower back pain from arching
How do I stop being dumb with this? I don't feel anything besides forearm burn when I engage my core
Hi guys, I'm 31 and in "average" shape, I don't look like I lift but I do look healthy and in shape. My lifts are below, I've been a casual lifter for like 10 years but never really took it seriously, just did it for general health purposes. I'm 5'9", 145lbs.
I recently inherited a bunch of money and I'm quitting my job. I'd like to spend a few months prioritizing my health and wellness, and getting as fit as possible. I don't really know what to do though, I don't think SS is going to get me to where I want to be. Ideally would like to gain aesthetic muscle and not just brute strength.
Lifts >OHP 95 (3x10) >Bench 155 (3x10) >Squat (185 3x10) >No idea on deadlift, stopped doing them after I hit 315
I don't really try to go past those numbers but sometimes I'll do singles heavier than the above.
Is something like the below a good plan or what am I missing?
>Diet
150g protein/day, prolly more carbs than fat for remainder of calories. Surplus of 2-400 cals/day.
I'm going to drop my caffeine intake since I don't need artificial stimulation from being bored af at work, so maybe that will help lower cortisol and help with recovery too.
I'll drink like 80oz of water (+ electrolytes) per day, probably just 1 cuppa and maybe tea in the evenings.
No supplements.
>Routine
PxPxLxx
Chin ups
Lat pulls
Cable / seated row
Preacher curls
DB curls or rope curls
Squats
Leg press
Hamstring curls
Calf raises
Usually dedicated cardio on this day
>Rest days
Regular walking every day
Maybe golfing 9 holes 1x per week
Tennis for 1H 1x per week.
Sauna 1x per week for 15 minutes total
Sometimes I do cold plunge or ice bath
Anything you'd do differently or something I definitely should not do? I hope my sleep quality will increase from lowered stress/no work/lower caffeine too, which should help with recovery and everything else.
>150g daily
good >2-400 cal surplus
good >routine
Just hit all of the major compound lifts (bench, OHP, squat, deadlift) and possibly add in lat pulldowns or something to hyper focus on your back, and then add in accessory lifts for aesthetics like bicep curls and whatnot and you literally cannot fail. If you get up to around ~175 pounds then stop bulking and start maingaining.
>Diet
Not a bad plan. Be sure to have a higher meal frequency too. Eat protein 5-6 times per day including first thing in the morning and an hour before bed. I'd also recommend some sugar and electrolytes right after lifting. A large glass of chocolate skim milk was what I used to use when I was fully dedicating myself >Routine
PxPxLxx is a bad split. The foundation of your routine is bad. It's not enough frequency to get you where you want to be. You should do an asymmetric routine if you don't have a work schedule to adhere to. There's no reason you have to do a 7 day plan if you don't have to plan around the rest of the week. If you wanted to do PPL you could do something like PPLx or something with pull going first. When I was in a similar position as you're in now I'd just lift every day and take days off when I felt I needed them. You can add a planned rest day too for sure but I've found they're not necessary that often when you have all the recovery you need through sleep, food, and low stress. I'd do >Back/Shoulders >Legs/Biceps >Chest/Triceps/Forearms >Core/Neck/Calves
As my split and I'd cycle through it indefinitely. Every afternoon I lifted and every morning I'd do some light cardio. 2 lifts per body part except for the back, forearms, and core which got 4 lifts each. I did 2-3 genuine all out sets per lift. I got so muscular over 6 months of that plus lots of food and sleeping that my family I haven't seen for a while asked if I was taking steroids and they were only partially joking. It's not sustainable for years but since you have the resources you should be training almost like a pro bodybuilder if your goal is to get as muscular as possible since you said you want to focus on aesthetics. >Rest days
The active recovery you have planned is a very good idea. Keep this in for sure.
are you saying lift every day or do AxBxCxD?
yeah I think if I commit to it for like ~6 months I can get decently muscular and then ride that / just maintain and be content
I lifted every day. I only took days off when I woke up and felt like I wasn't feeling recovered. Getting out of bed you feel oddly heavy and like you need another few hours of sleep. If I got up and felt normal I lifted. I never planned a day off
>Diet
Not a bad plan. Be sure to have a higher meal frequency too. Eat protein 5-6 times per day including first thing in the morning and an hour before bed. I'd also recommend some sugar and electrolytes right after lifting. A large glass of chocolate skim milk was what I used to use when I was fully dedicating myself >Routine
PxPxLxx is a bad split. The foundation of your routine is bad. It's not enough frequency to get you where you want to be. You should do an asymmetric routine if you don't have a work schedule to adhere to. There's no reason you have to do a 7 day plan if you don't have to plan around the rest of the week. If you wanted to do PPL you could do something like PPLx or something with pull going first. When I was in a similar position as you're in now I'd just lift every day and take days off when I felt I needed them. You can add a planned rest day too for sure but I've found they're not necessary that often when you have all the recovery you need through sleep, food, and low stress. I'd do >Back/Shoulders >Legs/Biceps >Chest/Triceps/Forearms >Core/Neck/Calves
As my split and I'd cycle through it indefinitely. Every afternoon I lifted and every morning I'd do some light cardio. 2 lifts per body part except for the back, forearms, and core which got 4 lifts each. I did 2-3 genuine all out sets per lift. I got so muscular over 6 months of that plus lots of food and sleeping that my family I haven't seen for a while asked if I was taking steroids and they were only partially joking. It's not sustainable for years but since you have the resources you should be training almost like a pro bodybuilder if your goal is to get as muscular as possible since you said you want to focus on aesthetics. >Rest days
The active recovery you have planned is a very good idea. Keep this in for sure.
RE: FB 3-4. On it for about 3 months now, sleep averages between 6 - 8hrs a night. Diet fairly clean (high protein, moderate carb, lower fat) but yeah, drink a few nights a week (maybe 2 pints every other day) and obviously a culprit. Still keep it around 1700ish a day. 6'2, 190lb. Skinny fat, but strength has definitely gone up in the past few months.
do i need to add any more shit to this routine or can i just stick with something this minimal until i die?
>saturday: chest and tris
Bench press
Dips
Pec deck
Skullcrushers
Wrist curls and reverse wrist curls
>monday: back and bis
pull ups
chin ups
deadlifts
pendlay rows
bicep curls
>wednesday: legs and shoulders
hamstring curls
leg extensions
squats
calf raises
ohp
doing leg raises and decline sit-ups on every workout day, plus running 5km on 3 of my rest days. i could throw in a extra gym day on sunday but i wouldnt know what do add
I'm tall and lean and I tried working my abs for like 90 days last year and didn't get anything to pop
The muscles right around the diaphragm seem pretty well developed but there's no defined split, every thing else is worse
Lankoids, what do you do to make those abs shine?
I always forget how Tyler grew up. He grew up in some of the richest black neighborhoods in the USA and he legitimately looked down on most black people
What are some high SFR quad dominant lifts you could do with a barbell or dumbbells that still carry over to the standard squat? I prefer to do squats and deadlifts the same day and alternate the intensity and volume for each lift weekly. For instance if I'm squatting heavy, I do RDLs. I was thinking maybe pairing high rep box squats with conventional deadlift but I wanted a second opinion
Platz squats
If you want a more upright squat and have both the mobility and hip strength for it, I don't see why not
Does anyone have the full size photo of this guy? Hard to imagine someone can look like that on solely McDonald's.
I tried looking in the archives and couldn't find it.
CICO is not a meme
CICO will slim you down, but it’s usually unattainable to get his physique without some form of strength training, unless you have some kind of genetic mutation.
>I tried looking in the archives and couldn't find it.
Try harder next time.
https://desuarchive.org/fit/search/text/175cm/filename/today.jpg/
come here if you want bigger bones on your hands
What's your favorite lift for each of the following muscle groups?
>arms
>chest
>back
>shoulders
>legs
>forearms
>db curl and jm press
>dips
>chin ups
>Arnold raises
>bb squat
>wrist roller
I have long wavy hair and I'm pretty sweaty so I bought a silk dastar which I've read is good for frizz control and prevents sweat going to your face but I get weird looks at the gym when I'm wearing it. What should I do? It was pretty expensive too
I'm guessing you're in bongland right? Lots of racism over there towards middle easterners, Indians, and Pakistani. I have curly hair and when I lifted while having it I'd usually put it in a ponytail and shower right after lifting. Not too much can be done about it without standing out
What's a good protein powder brand?
Preferably something over 30g of protein per scoop, and reasonably priced.
Milk and eggs.
I like nutricost, idk if I can send Amazon link, but its cheap, tastes good, 30g per scoop, and mostly free of goyslop ingredients.
what do i do if it’s pull day and i can’t do deadlifts because there’s people using all the barbells?
Either wait your turn for the barbell or do rows with an exaggerated ROM and some hamstring work to replace deadlifts for that session
How to stop using cursing words? how to stop insulting people on a daily basis?
having the mouth of a sailor it's hindering my health at this point.
it's taking me to a point where I can't speak or think anything that's not a profanity...
Why can’t i get rid of my belly? i run twice a week and i’m on a -800 calorie diet since september
If you have an especially big belly then it can take longer than 2 months to get rid of. You could also have bad posture so it's making it stick out more
fat slob here. Am at around 31% body fat with the navy method. If I don't eat any junk anymore and do daily home workouts for an hour, consisting mainly of situps, push ups with weights and an ab roller how long will it take to get decent looks? 6 months? Can it be sped up by slight fasting, without any major doensides like losing muscle mass?
Did some situps/pushups yesterday for 45 mins and now my fat belly hurts lmao. Atleast I got a job where I have to walk alot, drive anywhere on my bycicle
Don't count the time your workouts take. Only count the work done, this way you can measure if you're getting stronger and building muscle. As a fat, you can afford to build muscle while cutting for a while. Muscle costs the body more energy to maintain, speeding up the rate of fat burned. For diet, I do personally recommend intermittent fasting
>consisting mainly of
RUNNING.
Your workout now consists of RUNNING, since you're doing light bullshit at home instead of training.
Try this for starters:
>800m jog to warm up
>6x 30s sprints, rest 75s after the first one, 15s less for each successive sprint
but thats bad for my knees my dude. Im fat
being fat is bad for your knees too.
and your heart, your spleen, your emotional health...
Bike or swim until you're not fat, then roon.
On a bulk after coming off a cut, any advice for my current physique bros?
Traps, abs, and biceps need some extra work. They're falling behind. Looking good though bro
I'd give extra attention to forearms now.
Just lift.
Hang on.. WHEN you digest protein matters?
Digesting it before or after your workout has a big impact?
I wanted to do sauces with protein powder for dinner, which I have like 3-4hours before my workout.
>Digesting it before or after your workout has a big impact?
Yeah, if you eat protein before your workout you'll need a squat plug, or you'll shit everything out in front of the rack.
>actual answer: protein synthesis is elevated AFTER a strength workout for about 36h, with a peak of 2x baseline around 24h.
>you have more than enough time to eat after a workout, and be sure to eat something before to have energy during it.
>protein synthesis
Thanks, I can look into this more now.
I can save you a little time.
>meal frequency
Maximizing muscle protein synthesis is going to involve eating protein every 3-4 hours.
>total protein
Protein needs change according to your lean body mass and dietary status. If you're cutting you'll need more protein and if you're bulking you'll need less. 0.8-1.2g/pound of lean body mass per day is what you're aiming for as your goal. You can eat more if you want but this is the number needed to reach peak muscle protein synthesis. 0.8g/pound is if you're dirtybulking and 1.2g/pound is if you're cutting into single digit bodyfat. You need more protein during a cut because your body is trying to justify keeping all that extra muscle mass while you don't have enough food to maintain your weight. Muscle is the only way the body has to store protein unfortunately so giving it more protein will allow you to hold on to your muscle.
>protein per meal
MPS starts at around 15% of your lean body mass in grams in protein for a meal. It's fully maximized at around 28%. So if you were a 200 pound man at 20% bodyfat, meaning 160 pounds of lean body mass, that would mean that you would want at least 22g of protein per meal and ideally 45g of protein at least a few times per day.
>leucine
MPS is also dependent on the essential amino acid leucine. It's easy to get by eating meat, eggs, dairy, a lot of high protein sources of food. Certain foods like wheat are low in leucine so you can't rely on wheat protein to have the same effect as other sources when eaten by itself.
Thanks! It's quite a shock as to how much protein is needed. And all of the protein powders makes much more sense after I've started researching all this.
Planning meals is going to be fun.
do i do a little upwards shurg at the end of OHP?
You shouldn't need to. Your shoulder will end up elevated anyways when pressing something overhead
this is my push pull workout, should I change something? It's home gym so I don't have many possibilities!
I'm so sorry that you've been amputated at the waist, it must be very difficult for you.
I have leg workout but I want help with pp (pepe)
oh, ok then.
you have the usual problem of a ppl routine: you're hitting muscles with a ton of shit every time, so your intensity sucks.
That's why you had to remove deads from the pull day.
And do you seriously need 2 kinds of curls?
You could try focusing each day on less but bigger lifts instead.
He had to remove deads from the pull day because he's using dumbbells
And even if he has a bar, he doesn't have enough weight to make DLs worth it you absolute midwit
Switch the rear delt flies and the dumbbell row. Get rid of either the dips or bench press and add another triceps exercise. Maybe something like an overhead extension or a French press since you have limited equipment.
Do you guys ever wear sweaters to the gym? I have gyno and am embarrassed to wear a t shirt, but i don't think i am muscular enough to wear a sweater.
I wouldn't. You're increasing your body temperature already by exercising. Wearing a sweater sounds like a bad idea to me
It's the opposite if anything. A stronger back would make you less likely to slouch. Getting really strong at rows and OHP in particular are known to give you good posture
Looking up is fine. Whoever told you to keep looking forward was thinking of Olympic weight lifting form. If you watch people who do OHP and pushpresses for their sport instead of the jerk, like strongmen, they almost always look up
You should elevate your heels. It's a game changer. Widening or narrowing your stance being good is more a matter of hip structure
t. long femur haver
Why not do full body 3x per week? A bench press, a row, and a lunge or split squat would do you right as a base. Add in arm and shoulder work on top of that and you're good to go
i can be really strong at ohp and pullups. rows not so much. is it an upper back weakness then?
Sounds like it, yeah
will a proportionally stronger back give you a slouch? if so what are the muscles that are too weak that i need to strengthen?
Why can't I just look up to get my chin out of the way on the OHP? Staring straight and retracting the head is uncomfortable as frick.
should I widen my squat stance if I have long femurs ?
Got any 3-day dumbbell only routines? I've been using reddit's Dumbbell P/P/L one, but I can only go to the gym 3 times a week so the progress is slow.
any leaks out there on Black Friday deals? I want to buy some adjustable dumbbells(thinking either powerblocks exp pro with the knurled handles or nuobell) and an air bike(likely rogue, maybe titan if there's a great deal).
Sometimes I feel my left nut wanting to enter my body when I do these
> Heavy squat
> Heavy deadlift
> Running
Is that normal ?
That sounds like a sign of an impending gonadal hernia. Bumping because I have a similar issue and this is my conclusion so far
Is a crossramp good for legs at all? High resistance and incline makes them feel like jelly but maybe I'm just wasting my time.
It's good for building endurance in the legs but it won't build much strength an size. It's also good for the knee joint
How can I mix lifting into my cycling routine to become a better cyclist?
I cycle 6 days a week, I get ~500km/wk between my indoor trainer and outdoor.
Not sure when to set rest days, or how often I should lift.
i'd drop cycling for a bit, gain a decent strength base with SS, then just lift to maintain on ur off days
You'll only need to do 3-4 sets of 15-20 reps of squats and leg curls per session. Take your sets as close to failure as you can without actually failing. Once a week might be sufficient because you already have so much leg volume by cycling that much. If you can handle more then feel free to increase it to up to 3 times per week but know that you'll be approaching frogmode by that point from how much your legs will grow so long as you can recover. Don't do the squats and leg curls right before or right after cycling. You want to give them their own separate session in the day. Don't try to do a full on leg day like a bodybuilder or powerlifter. You only have so much you can recover from and weight training for the legs is draining; I couldn't imagine how fricked your recovery would be doing a full leg day on top of cycling 500km a week. Keep your rest day each week. You may find you might even need an extra rest day each week after you add lifting to your routine.
I’ve been cutting since June 26th by eating 750cal a day and running 4 days a week, and I’ve lost 25kg as a result (90 to 65), but now that I’m going to the gym starting Monday, I’m wondering whether I should stick to my original plan of keeping the cut going through November and then using December to slowly increase caloric intake, or whether I should just bulk now.
I feel like I'm still too fat to even consider a bulk, but I'm not sure what the right starting point even is, so I’m hoping someone can point me in the right direction
>feat. my filthy mirror
You're skinnyfat. Eat at maintainence until progress slows, you'll probably start looking ok by then. After that slow bulk
will do, but what would you consider a slow bulk? +150cal a day?
2-300kcal is a good number.
Don't cut, or bulk. Just lift and eat when you're hungry. Trust me.
somebody can recomend me workouts like this
Holding pushups in the bottom position, doing horse stance training, and chin over bar holds would be the full body equivalent to this
is there a /fit rated workout app? Doesn't need to be on the playstore, maybe even a cracked_mod_premium.apk?
Where can I watch Ngannou vs Fury?
if im switching to back/biceps, chest/triceps and legs/shoulders, whats the best day to throw in oblique, ab and neck workouts? should i just switch to a 4 day split to hit all those extra muscles then?
bumping this
Don't do your ab and oblique work on a day that's going to be followed up with standing exercises. You'll lose performance and gains if you do. Neck work can be placed literally anywhere in a program. It's like calves. It doesn't interfere with any other muscle group
but i do standing exercises every day
You don't have any rest days?
i do now because ive been doing upper/lower and just doing the extra work on my rest, but when i change routines i dont wanna take any. 48 hours between each muscle group is enough
Just don't go overboard with ab and oblique volume. Increase frequency and don't do a lot of volume per session
>How do I train for explosiveness and endurance?
To be more specific, how do I train my legs for explosiveness and endurance with calisthenics?
Hill sprints and box jumps? What do I track for progression?
>explosiveness
Stair sprints for time would be a good one. Sprints and box jumps are the way to go for sure. Always put these first in your program for the days you do them
>endurance
Literally just spam squats and lunges. Lower body endurance is one of the most straightforward things to train with calesthenics
Thanks
I'd post in the cbt but there's typically too much mental illness there.
Excuse the blogpost context. I've been lifting for a while, started out with SS, did 531 for a while, then I started writing my own programs with more emphasis on volume and aesthetics. I made a mistake of doing crash cuts for the majority of my fitness process. I recently cut a bunch of weight using a proper diet and I'm eating at maintainence/slightly bulking now, took this pic a day or so ago. No pump/attention to lighting.
I suppose my question is, does this body reflect a person who's been wasting his time on shit programming? Like, when you look at this, do you think to yourself "bro just do SS again"? I just feel like I've been missing the forest for the trees or something.
weight/height? what are your main lifts at?
5'11" 167lb
Best lifts were when I was doing 5/3/1 at around 175lb bw, but I really should have been eating more during that time
>ohp 135lb x 3
>squat 300lb x 1
>deadlift 350lbx1
>bench 205lbx2
But since then I've been going for rep goals and Im unsure of my maxes, for instance I've been doing bench at 170lb for 4x4-8, weighted chins as my main back work, etc.
How long have you been lifting? What's your routine? How many exercise do you do? What sets/reps?
consistently about a year, although I was on and off a lot for a few years prior, diet was never on point during those periods though.
>routine
I was doing ULXULXX but I've switched it over to UXLXUXX alternating with LXUXLXX for more recovery.
>upper body exercise selection
bench 3-4x4-8, DB OHP 3-4x8-10, weighted chins 3-4x3-6, db rows 3-4x8-10, dips 3-4x8-10, JM Presses, DB Curls, long head skullcrushers, EZ Bar curls, lateral raises all in the 8-12 range. I'm thinking of doing BB OHP again but I have an injury/condition that makes it extremely uncomfortable the heavier I go
>Lower body day
Squat 3-4x4-8, RDLs 3x8-10 (haven't been doing deadlift lately) , Calf raises 4x15-20, situps, wrist curls, neck curls.
I'm thinking of doing 5/3/1 again using the pyramid down method for more volume and keeping the UxLxUxx alternating with LxUxLxx
Forgot to add, I've been doing 6-7 lifts on upper body days, 5-6 on lower body. Thinking about dropping the number of lifts and just increasing the sets on my focus lifts.
I don't look at that body and think you wasted your time. You look strong. I saw the other reply that you're doing U/L right now and I think you should be using a different split though. I've found that U/L is great for when you want to maintain your upper body and focus on bringing up your lower body. Like if you did full body twice per week and had 2 arm days a week to bring up your guns, you know?
Thanks bro. Yeah I agree especially on the arms part. I think I'm going to work in some arm days to bring it together
I was more giving an example of how you can prioritize a bodypart and U/L is structured like that. Giving a body part its own days per week to exclusively work on it while putting the rest on the backburner is a good way to bring up a lagging bodypart. It wouldn't be a bad idea to do the arm days though and then pick another bodypart after. Chest or back would be a good next choice. You're gifted when it comes to shoulders so I don't think they'll need any special attention
Gotcha. You know now that you mention it, I have been thinking about trying nucleus overload training for the chest. I have another program written up thats a torso, arms, legs, torso, arms. I was thinking about maybe just adding pushups or pullups on the end of my arm days which would come out to the upper body being stimulated 3 days a week. My main concern with that is overuse injuries so I could work in weekly rotations. I appreciate the extra perspective and I'll be using it going forward
Damn, is this how people with bad genetics actually look like?
Anyone who had pelvic muscle issues, what was the fastest way to loosen them? I tried stretching and I overdid it and it hurts for a week and even if I did it right it would take months. Is there some way to make this go faster?
I've read that deep squatting helps a lot with that. Like holding a deep bodyweight squat to stretch out the pelvic floor. Maybe check out stuff by YouTubers like Squat University. They usually have specific content for issues like this
Had a problem with this earlier this year. It took awhile to fix, a lot of daily stretching/yoga. One thing that seemed to help speed things along was coffee. When I started drinking it things seemed to improve quicker, but IDK
Redpillme about nose shape to breast shape relation on females
This is a dumb dumb question but I just started so is it better to stack your sets like this:
Exercise #1, Exercise #2, Exercise #3, Exercise #1, repeat.
Or to go:
Exercise 1 three times
Exercise 2 three times
And so on?
If you care about performance in a given movement, the latter. If you want to prioritize your conditioning then you'd do the former. Most programs, unless otherwise stated, would do the latter.
Personally I find going 1, 2, 3 repeat to be far more sympathetic on my free time as it basically allows my muscles activated for one of the excercises recover while still working other parts of my body
If I did it the othereway I think I would be waiting between sets too long
The only time I've done option 1 is when I was seriously training for strongman because I was giving each muscle group like 15 minutes between max effort sets. I'd do a front squat, wait 5 minutes, do an OHP, wait 5 minutes, then do a carry, and wait another 5 minutes, repeated. It's a really specialized way of setting up a session and only has specific use cases. Option 2 is much more effective for most size and strength goals, especially for size goals.
Is 9 exercises in a ppl session too many?
9 exercises for pull
9 for push
6 for legs
That's a lot bro. You're doing this once a week right?
How does hard scar tissue react when you're trying to build more muscle? Will it slowly stretch if I make slow progress?
You mean like stretch marks or like tissue that's healed from tearing?
How hard do you work out alone?
Like, if youdon't have a spotter at the gym, you're probably not going full weight right? Do you just ask someone to help out? I thought everyone on this board is too awkward to talk to strangers.
If I need a spotter I will always ask. Nobody will say no unless you're a moron and ask them mid set
How often would you lift to a point of needing a spotter a week?
How would you set the safeties for bench low enough without crushing your chest?
I only need a spotter when I'm attempting a new weight on bench press or I'm lifting till failure on bench press
Arch, like you're supposed to? Then you collapse your arch when you fail. Bench in the power rack if you have to.
>How would you set the safeties for bench low enough without crushing your chest?
You can set it so that the safeties are below your chest but above your neck. Then when you fail just slide it towards your head until the safeties catch the bar.
Just set the safeties properly?
The only one i don't always take to full failure is the bench press, happened last week where the bar was stagnant for like 5 seconds at the middle, eventually i gave up and just rolled it down from my body. Not ideal, but i don't regret it.
I have safeties and lift in higher rep ranges. With the higher rep ranges I can generally force the weight away if needed, like on an incline bench.
Flat bench I use DB's.
Squats... I don't fail. At most I black out and wake up at the top
Helps to have a cable machine too. Going to failure is safe then.
First option is better for cardio and quicker workouts.
Second option is better for maximal lifts.
Done that multiple times too.
1. how do you determine calories in something that's not pre packaged? if you make a casserole or something for example, how do you know how many calories are in a given piece? How do you determine how big a piece should be?
2. Can you get gains at Planet Fitness? I haven't lifted in years and it's close to me
>put raw ingredients into calculator
>cook it up
>take a portion of it
>divide total ingredients by portion you're going to take
EZPZ
>Can you get gains at Planet Fitness?
Yeah you can get gains there. You'll max the machines out and run out of dumbbells eventually though
Am I doing something wrong with my lifts?
When I bench or do curls, I exercise in the same way that I do other muscles - 5 reps at a weight where I feel like the either the 5th or a hypothetical 6th would be the last rep I can perform with good form and fully complete. I do 5 sets of 5 reps for any weighted exercises. For deadlifts, lateral raises, front raises, and probably most other dumbbell lifts that I do, I feel some soreness the day after, but for bench presses and curls I hardly, if sometimes even not at all feel sore afterwards. I make an effort to keep good form and I do have a gradual progression in the increase of the weight that I curl or bench, though I am confused by the lack of soreness and also it seems that my pecs aren’t growing as much as I would expect them to, at least when I compare that growth to, say, shoulders.
You could have more slow twitch dominant pecs and biceps. I'd try increasing the reps and seeing if that improves things
>How do I train for explosiveness and endurance?
To be more specific, how do I train my legs for explosiveness and endurance with calisthenics?
Hill sprints and box jumps? What do I track for progression?
>Hill sprints and box jumps? What do I track for progression?
Yes, times cross country runs to whatever is your goal
>Yes, times cross country runs to whatever is your goal
I don't have a goal I just don't want my legs to hold me back in boxing. so should I do progressively more hill sprints and cross county runs?
I'd throw in a ton of 3 minutes on/1 minute off efforts, then.
3 minutes hill run/1 minute walk, jumping rope with 3m/1m intervals, hell even kettle bell shit with that structure.
For a measurement, you can go for distance over a 3m run.
Oh, and I was forgetting, if you can, if you have access to a stadium or something: stair runs. 3m/1m, since that's what you need to train.
Those will kick your ass.
>3m/1m
amazing thank you
Yeah, it's the obvious thing, but there's a reason if it's so obvious
I started SS, I know I need to add accessories. I don't want to do power cleans. I'm fine deadlifting on each day but I want more. Can I add pullups/chinups AND rows to the days I deadlift? If yes, Do I do the pullups/chinups for strength or hypertrophy? And I do the rows for strength or hypertrophy?
Please respond, I need an answer unless I'm not going to the gym
>I don't want to do power cleans.
Then do plyometrics
It's even better, but it's a b***h to make progress on them, so not really practical
The point of accessories is to enhance the primary lift. Bent over rows and good mornings will give you a bigger deadlift. Good accessories. Pullups and chinups are their own thing. If your goal is getting stronger first and foremost then you should be thinking about lifts outside of your primary lifts that way. If your goal is mostly muscle size then you're thinking completely wrong and you're using the wrong type of program. Starting Strength is for building strength in beginners. It's right there in the name. It's for aspiring powerlifters
Can I get some thoughts on my past few workouts?
Beginner gym goer, currently 2 months in. I don't think I'm super pushing myself on most exercises but I'd rather not hurt myself just because I'm impatient.
Fricking hate doing the cardio, it isn't difficult but I'm just getting kinda bored. At least I'm steadily getting faster.
Get your ass back into SS.
We'll talk again in 2 months, you won't feel like you aren't doing with anymore
>deadlifts
wut is this rep scheme
>bicep curl
I hope those are dumbbells
>pull ups
less assist
>pull down
okay
>pec fly
not really a pull movement
>5'10 105kg
With those lifts..... you need to cut bad.
Do that, then do SL/SS OR a better BB program.
Your exercise order is out of wack. Isolations after the compounds bro. Also why do you have all these exercises at just one set? Did you fall for the Menzergays lies? Do at least 2 sets per lift man. Also what's the frequency here?
I can't feel any activation whatsoever in my left side obliques/abs with any exercise, anyone ever had any experience with something like this?
could it be an unever hips issue? my lats also happen to be very tight on that side
You should do some banded activation exercises. You don't have good mind muscle connection for that area
I'm only 170/5'7 and I think this is my ideal physique for my height. I think anything bigger than this would look ridiculous on my frame. Do y'all think it's achievable without roids? I've been training for several years now, not entirely consistent, but on and off because I haven't had a steady gym membership. But now that I do, I want to really get to this point but I don't know if I already reached my limit by training for so long. Thoughts?
>I don't know if I already reached my limit by training for so long
I promise you haven't if you haven't been taking ypur training and diet seriously. The average person can add around 30-35 pounds of muscle to their frame. Imagine those 5 pound roasts you see at the store and how big those are. Imagine 7 of those added to your body mass in a very visual way.
>Do y'all think it's achievable without roids?
The size yeah. Without a single doubt. The leanness without feeling like death is another story. You could peak and look like this natty but you can't maintain it. Efron roided and couldn't maintain it longer than a few weeks.
Anyone else feel that knurled handles slip MORE than plain smooth?
How does one know when they have hit their natty limit?
you know everything there is to know about training and have accumulated a decade of lifting experience and do not grow one bit anymore
When you literally cannot grow anymore. No matter what methods you try you can't add a single pound of muscle. You're not getting stronger in the 8-20 rep range and even bulking yields no results outside of gaining fat
>spent first 30 years of life sitting down 12+ hours a day
>decide to improve health because I'm pretty sure I'm developing heart problems and getting fat
>can't do a single push up
>do wall push ups
>feel a kind of burn or tightness in certain positions, think this is right
>do this for maybe 5 minutes take a break
>try again in 30 mins
>arms are involuntarily moving and spasming and it's much harder to do the wall push ups
Should I keep going? I wanted to "continue until failure" but I also don't want to injure myself and slow things down for weeks. Google gives me a huge amount of stupid unrelated bullshit when I try to search for this.
Keep going. Focus on back exercises. Supermans need no equipment
Go to a gym and follow a program like reg parks beginners but add facepulls to the end of every session.
Do that for about 6 months then consider your next step
If you can do wall pushups for 5 straight minutes they're far too easy for you. Sets should normally be less than a minute of high effort. Most sets under 30 seconds. You should let yourself rest tomorrow and then try pushups on your knees instead. If that's still too hard do the pushups with your hands elevated on the couch or something like that. Something sturdy that won't move when you put your weight on it. Ideally you should get a gym membership. The equipment in basically every gym outside of hotel gyms goes up from 5 pounds on most the equipment. You can do whatever level you need to there. Follow a basic program like the other anon suggested. He's also right about doing back exercises. You probably slouch from all those decades of sitting all the time. Really weakens your back
reg parks or ss?
The point of SS is that you can just shut the world out and lift, until you're out of your n00b phase as fast as possible.
So, why are you even asking? You shouldn't be asking that.
You should be asking
>how to recover more quickly
>is my form good
>is this too much/not enough food
and reading up about intermediate+ programming.
Reg parks if you want size more. SS if you want strength more.
ima order 2 medium dominos pizza now for 7 bucks each
That's like a pound or 2 of steak.
i havent eaten a thing
and im on a bulk
its a lazy sunday and restday
Good reason to celebrate with steak and rice
not a steak fan
can not stand rice atm because of my recent cut
just treating myself
can i lift weights while fasted? i wanna run a 5k after every session but if i eat before going to the gym like ive been told to do, then ill just get a stitch
You can but you will feel like absolute shite
guess its back to running on rest days, thanks bros
otoh, running on rest day is based.
Active recovery improves your, well, recovery.
Meaning you can do more in the gym.
Ideally, you'd have a big session every 4th day, with active recovery days in between, but something weight based too because the stimulus to build muscle lasts for like 36h...
Yeah, it's all a bit confusing and too strict to be actually useful, but that's sports science for you, you might get something from it, but mostly not really.
im a newb doing SS kek, im not too fussed about the science or the details behind things, i just want to make sure im actually doing shit
All that stuff is actually kind of already in SS.
Going from 3 sessions per week to 2 +1 light, to then something like the Texas Method with just 1 heavy session per week, expecting supercompensation by the end of the week...
That works more or less with that model (and according to the model, expect big jumps up in strength when you deload)
>can i lift weights while fasted?
Yes, but it won't be fun and you'll have to limit your volume.
Intensity can still be up tho.
Should I be training to absolute failure during my cut? During my re-comp this was 'easy' but now I'm so exhausted that I'm considering just going within 3-4 reps of failure, is this good enough?
forgot pic
>Should I be training to absolute failure
Never, unless heavy quantities of exogenous testosterone are involved.
It just takes too long for your CNS to recover from that, you could work 2-3 reps from failure and be back in a few days instead.
2 or 3 reps from failure would be fine. The other anon is a moron for thinking you can't recover from absolute failure natty. Going to absolute failure gives more gains but it's diminishing returns after that 3 reps from failure point
Doctor told me not to lift weights above 90° while I recover from an injury. Any substitute for bench press and OHP that fits that criteria?
>didn't ask the doctor
Dips is the first thing that comes to mind, but it might be bad for you, depends on the injury.
Maybe some light dumbell work and/or machine isolations(press, flies etc.)
> depends on the injury
Rotator cuff
I feel dull pain in my muscles(forearms, triceps, delts, traps) through the day and night. It doesn't feel like a DOMS.
I don't even train that hard, only 1 set to failure on bodyweight exercises and run every other day.
Do I have to learn to live with this pain if I want to continue training as usual?
Have you tried taking a few days off?
No. I'll kill myself if I skip a day.
I'd bet you are overtrained. On fricking bodyweight exercises.
Take a few days off, come back when the pain is gone, you'll do 2x the reps you did before.
First sign you're approaching overtraining syndrome. I'm sure your sleep quality is dropping, you're getting sick easier, and you don't have as much of am appetite too. Cut your volume in half for a while.
3rd week of nsuns 4day lp
pushed through 50kg ohp 5reps and 70kg bench 5 reps
should i be going on for the next 6 weeks
or should i put in a deload week in 1,2 weeks?
you're already doing a very slow progression thing that's more exercise than training, why would you ALSO deload?
thats what im asking
i mean its a weekly progress right
but i feel like my body needs that volume to gain
i tried a phul variant with 4x8 compounds u/l 4days a week and i think thats not enough
With your weights, you should be on ss, increasing the weight every single time.
And you don't have to go up to 8 reps, the adaptation is mostly neural (learning to use your muscles) at this point.
And hypertrophy activates at all ranges (as long as the weight it's more than 30%ish of your max), it's dependent on fatigue, not on reps.
It's easier to get there in the 8-12 range, but you can easily do it with 5 hard reps.
>And hypertrophy activates at all ranges
NTA But that's a load of bullshite
Got soreness and slight pain in the lower back after DL mind you im only at 75Kg
How the hell do i fix my god damn form?
Keep the bar as close to your shins as possible and keep your abs, lats, and glutes tight at all times. Thats universal. Depending on anthropometry you'll be leaning forward more or be more upright and have a different ROM for the lift. It'll affect what muscles you're biasing on the lift. Less range of motion means more upper body bias. Longer range of motion means more lower body and low back bias. You could also just have a shitty and weak low back. Adjust your training accordingly based on your proportions and genetic strong and weak points.
Thoughts on
>bulk for 6-8 weeks
>4 weeks of maintenance
>repeat
Why not just slowly bulk continuously?
Im casually going to the gym but why does my stomach hurt after lifting some weights
breathe Correctly
Is it your stomach, like the organ, or is it your abs that hurt?
deadlift day today, was supposed to do 120kg 1+ amrap, warmed up and worked up to it and pulled it once and it felt easy so i thought frick it, 130kg. got it off the floor but had to drop it shortly after.
mental went boom and i put 120kg back on and thought that i probably wouldnt get it up once with good form but managed to pull it 5 times, what the frick? should i have gone to 125 x1 and then to 130 or how was there much more left in the tank? usually when i fail a orm attempt my whole session goes to complete shit. how do i prevent this in the future?
When working up to a 1rm attempt you should ramp up to it. Start with half the weight for a few reps and add a little weight each set after and decrease the reps as you go. Once you start getting within 2 or 3 sets of the attempt only do singles. You should be able to do around 135kg for your 1rm btw. You should also give yourself about a week's worth of rest if you're going for a 1rm attempt to make sure you're as fresh as possible
how do i get other people to stop testing if i know something
>"so yesterday i was doing x. you know what x is right?"
>me: "yes"
>"liar. explain what x is then"
this happens only to me constantly. i never see people interrupting others to test them.
FITNESSS
how much water and salt consumption alter body weight on a cut?
I'm drinking around 6 L per day and adding lots of salt to my food, body is more ripped but weight is going up wtf
Your muscles and organs are holding more water. The same thing happens for me if I'm drinking milk on a cut. My weight stays steady or increases but I get more muscular and leaner because I'm more hydrated. You have the same thing happening
Not a question, more of a progress report from a beginner. I moved my weights to under my desk and it's made it a lot easier to ocasially pick up the weight and do some reps throughout the day. Is it optimal? No, but it lowers the bar far enough that I can actually be bothered to work out.
I confused myself by reading too much shit at once.
Can anyone explain what (probably) exactly happens to my body if I am on a diet but also lifting. I'm 6 ft 220 trying to get to 180 and been on starting strength for about 3 months now. I've lost 10 pounds since starting, obviously not enough to see any changes happening, but I'm just confused on what exactly I should expect. Will I be "skinny fat" once I get to my goal weight and then need to bulk to gain muscle mass?
Also since I'm doing mainly 3x5's at 85~%, to actually gain muscle I need to do something more like 3x10s at 70~%?
You'll end up around 20% fat.
Not great, but acceptably overweight, and your fat will make for fuel to build more muscle.
By the time you're out of starting strength, you'll be a low tier of builtfat, and will have to decide what to do.
>Also since I'm doing mainly 3x5's at 85~%, to actually gain muscle I need to do something more like 3x10s at 70~%?
Muscle gain goes along with fatigue. It's easier to get fatigued on 10s, because those last 2 reps won't actively try to kill you, but with starting strength you're hitting 5s heavy enough that is fatiguing. So, in theory, it should just be a matter of numbers of sets.
4 or 5 sets would be better, but don't do it now - it will be too much and you won't progress as fast, wait until you're out of SS and move on the Texas Method, that's based on 5x5, and don't worry you'll be fatigued enough for growth.
ty anon
How worried should I be able declining strength on a cut?
6 weeks in out of 10-12 (so I have 4-6 more weeks to go) week cut and my bench press has gone from an easy 275 3x5 to a rough 250 3x5.
Arms have also started shrinking from 15.25" to 14.5" [unflexed]
That's a normal amount of strength loss. When you exceed around 10% loss it means you're cutting too hard. That size loss is a lot though unless you naturally hold a lot of fat on your arms. Same thing happens to my calves.
complete newb here. my first day at the gym is tomorrow, but i'm still confused on a couple things
>how many warm up sets and reps do i do for each exercise
>it says to add in parallel bar dips on fridays after 3 weeks, but im already doing dips on friday on workout A, so does that mean do the dips on workout B, and do the skullcrushers on workout A?
i know these are moronic questions, but itd be nice to get some help
1 warmup set per muscle group. ie if you're doing dips after bench, you're already warmed up so dw about it
idk about the dips or the format of that workout plan, it seems like not enough information so either ask who made it or do whatever. my only guess is that he means seated/bench dips on workout A?
wasn't a plan, I just did pushups and situps until I couldn't continue either one, then switched to the other. But the planking was a 8 min video with different methods
yea bodyweight shit, my body has a lot of weight actually. 105kg
man do I feel embaressed, my dumbbells are still not here
>man do I feel embaressed
Don't be, if you're sore after bodyweight exercises you were very sedentary before, so that's improvement already.
Don't worry too much, take a hot shower and sleep it off. Tomorrow you'll be fine, then you can work out again. With time, your recovery time will get shorter.
Anyone here tried the Doggcrapp program? Wondering if it’s good for strength gains or if I should stick to a more traditional powerlifting style program.
It's a great program. One of the better ones you can follow
Guys help!! After years of neglect, i did some push ups and crunches the day before yesterday for an hour, then yesterday also added planking variations but it already hurt and did only 30 min. Now it hurts too much to do any exercise. Am I fricked? Do I've to train an hour per day, then rest the next day until it's not sore anymore?
further, shouldnI start taking one of these daily from now on again?
definitely make sure you rest/recover enough, but i usually find 1 hard workout that i've never done before leaves me sore for close to a week. do whatever other exercises you can, and the next time you shouldn't be nearly as sore after.
For bodyweight shit?
You can even do twice a day, you'll get used to it.
And magnesium is good, but I just use fake salt instead of a tablet
How do I save .webm's with their title automatically?
have you tried lifting weights?
The .webm's are with people lifting weights.
Ooooh, kinky.
You're a naughty, naughty boy!
What’s the best way of training to grow dl/squats and bp?
once a week 3x5? 1x5 max weight 2x5 backoff sets?
Assume I’m eating in a caloric surplus, sleep 8h/night, hydrate properly, hit my protein intake and use creatine.
I want to hit 2/3/4, as I’ve already hit 1pl8 ohp
eddie hall says it takes 10 days to recover from a max DL. in that situation, you're better off doing 3x5 (maybe pyramid sets, lower weight in set 1 higher weight in set 3). also, don't skip your accessories. i like pendlay rows for DL, tricep extensions for bench, leg press or hack squats for squats
Thanks anon
Wrist feels kinda funny. Should I risk it and work out anyway or take the safe route and skip today? I'm two weeks away from my rest week, so I'd rather not skip any workouts until then, but the last time I fricked up my wrist I couldn't work out for about 2 weeks until it felt good enough to lift again.
wear a brace if you're worried, and be extra mindful of form. go lighter on exercises that put your wrist in a compromised position.
i think i've heard supplementing collagen as a good way to repair connective tissue damage to prevent this in the future, but grain of salt
Skip it or be more wary. Take it easy on your wrists
t. got lots of injuries from ignoring how my body felt
After one year of gym my left shoulder and area around it started hurting but not during lifting, it hurts when I push it down and/or back like I'm flexing my lats, otherwise it's fine. Is this a muscle injury or something else? How long would it take to heal and do I have to stop lifting for a while :/
Rotator cuff injury. I had that before. To fix it I'd do light internal and external rotation exercises. I'm talking 5 pounds or less on a cable or with a light band and doing isometrics against a wall. I also did adduction, abduction, rotation, light pushups, and taking my shoulder through its more extreme ranges of motion where possible. Picrel is a visual of almost everything I did. I'll reply to this with another pic that shows more exercises. I did these exercises twice daily for 2 sets of 20 without going even close to failure. I also stopped lifting weights outside of legs for a few weeks while this healed. I especially didn't do anything that heavily strains the triceps or lats. The way they attach to the shoulder blade would irritate my rotator cuff more. I didn't use NSAIDs and Advil to help with pain, they slow down the healing process significantly, and I used heat for pain instead of ice. Not medical advice. A physical therapist would be able to give you specific advice for your issues. This is just what I did to heal mine.
My squat is disgustingly bad compared to my DL (265 1rm vs 400 1rm)
I've been told I should low bar because I'm tall/have long femurs but it feels fricking awful on my back and I never feel like the bar is actually in a safe spot. Is that just normal/part of doing low bar? It psyches me out and stops me wanting to change.
Ass to grass.
You need to lean forward like you're doing a hinge when you squat low bar. You can't stay more upright and move big weight with that squat form.
Ok bros I am in a bit of a pickle.
Besides lifting I also do HEMA with a side sword focus, and this has lead to my right lat being larger then my left one. What's the best way to fix this? I have been doing more reps of lat raises and rows on the weaker side, but are there other methods for this? Or could I just do some sets on my left side only on the days I do HEMA, to balance the work my right one gets?
Same. I can do 40 lbs dumbbell curls right arm but only 20lbs left. its over....
>he's not working both orthodox and unorthodox stances
Does listening to an audio book count as reading it if I can remember the plot?
Kinda. The benefit of reading is that it causes you to use your imagination and forces the brain to work to visualize and compartmentalize information. If you just remember the plot then you did half of what reading does
Is this stuff any good? Or should I buy something else with other things in it?
It's good. It's as good as other products in the same category
are nuts not supposted to be that filling? i burn food quickly and im skelly, but i eat 100g peanuts between meals worth 600cals but not even hour later its like i didnt even eat them
Nuts are notoriously good bulking food because they're not filling at all. The body has two things it checks for when it relates to satiety; stomach stretch and nutritional value. Nuts are so low volume for the calories they provide they don't cause a notable stretch in the stomach for a normal portion size. Because of that they won't keep you full for long at all.
ahh thanks man, thought my gut was weird or something
So I get that I have to progressively make my lifts heavier after each workout but what do I do if I can't complete a set?
If I was meant to do 10 reps in a set but could only do 6-7 because the weights are too heavy now...what do I do?
Keep the weight the same and increase your reps instead. Progressive overload doesn't just mean increasing weight. I'd also go for a normal rep range instead of a static rep range. Like aiming for 6-10 or 8-12 rather than 10 on every set like you're doing now. If your first set is the top of the rep range or more and the rest of your sets fall within the rep range, then increase the weight. Rinse and repeat for quite a while
Is dryer lint microplastics??
Can I offset eating fast food by working out a lot and only eating one full meal a day, that being that. Basically is it still okay to do nearly every day As long as I keep the calorie deficit. I hate cooking
You could but it'd be shitty for your health. Why not order food from a meal prep service instead?
Does anyone use club bells (Indian Bats?) regularly? I'm wondering how their weight is balanced, like are they top heavy, heavier at the grip, etc. I'm thinking about picking up a 5lb one so I can practice HEMA indoors with a ~foot long club vs a 4+ foot long sword that'll break shit.
they do NOT remotely approximate the feel of a sword.
Literally pick up a cricket bat, but imagine the end is 3x as heavy.
Also if you try to manipulate them like you do a sword, you'll snap your wrist quick. You use them in big arcs or as levers when using 2 hands (this will gas you quicker than an assault bike).
Frick, alright. Do you have any idea on what could work as a short training aid for my sword shit? I really don't want to break everything in my living room.
Just go outside.
I think a good weight umbrella is actually quite nice to use. Wrap some wire around the handle until it feels alright.
>Just go outside
Reeee
>I think a good weight umbrella
I'm not sure if I've ever seen/held an umbrella weighing close to 3lbs, especially one that would hold up to being swung around. And if I'm outside, I may as well just use my longsword.
I've had a few that were in that range.
The weight doesn't matter though, only the balance. Ideally it has a crook as the handle.
and if it really is too light, just wrap fencing wire around the handle until it feels good. That's what I do with my training swords.
Macebell is better for sword fighting purposes.
Wouldn't that still explode my wrists just as much as
said the bats would? Also that looks long as frick, the idea is that I'm looking for a small alternative to swing around so I don't murder a shelf or lamp
if you try to use it like a sword it will delete your wrists, yeah. Also if you want that, just buy a sledgehammer for 10% of the price lmao.
Sledgehammer is a bit more complicated than a Macebell thanks to the sideloaded weights, macebell is easier to rotate around, nobody said you have to use it like a sword to get benefits for swordfighting, plus it has less danger of hitting you on the way back.
I regularly swing a sledgehammer around like a moron and throw it, it's really not hard.
I even strap weights to it so it weighs more, the shape doesn't do anything.
Highland games aren't finna train for themselves.
Actually, I think buying the highland games maces will probably come out cheaper than that powerball for basically the exact same product. They will have an extremely marginal flex in the handle, but that's it.
Talking about an untrained beginner in ballistic equipment.
anybody have advice for tinnitus?
move to the countryside and relax. it will go away.
in the city best you can do is white noise cancelling headphones.
You just have it. It doesn't fully go away. Move somewhere that's quiet most of the time. I live in a wooded suburb. The most noise I hear is some neighborhood kids playing soccer in the field nearby or a neighbor mowing their lawn. Otherwise it's just birds and light wind. It was way worse when I lived in a heavily populated area
t. lifelong tinnitus haver
is it true that on long water fasts you can get constipated? it doesnt make any sense tbh.
Your body poops out waste products anon. The reason it's brown is because of denatured proteins that are getting shuttled out of you. Your body is still processing protein even if you don't eat any of it and it gets sent to the intestines regardless to get pooped out. Same with various lipids and other things the body needs to get rid of. Without any food in the intestines to shuttle it out it builds up. If you're not drinking enough water to get the waste through your intestines you end up constipated while on your fast. It can even cause an impaction if you're doing a long fast.
How much cycling do I even have to do to get fit?
It's so low-impact is genuinely hard for me to judge if I've gotten enough of a workout sometimes.
2 and a half hours a week for optimal heart health. Up to 5 hours a week before health benefits start to decline. Too much past that and you're doing more harm than good long term
Why the frick haven't any of you morons synced up Forces to any of Guts anon's vids of him swinging a mongoloid sized sword around in his back ard yet?
How can I add more protein to my diet without dairy (I have a specific allergy to Casein)?
I tried Vegan Protein Powder but that shit is expensive and it tastes so bad it makes me gag.
I tried using brine canned fish (Tuna and Sardines) but the quality in my country is genuine trash. It's like eating salty, fish-flavored slime... Also they smell so bad.
Normal meat?
Expensive, hard to prepare at a moment, lots of cleaning
I eat chiggen or fresh fish for lunch, I'm looking for stuff more... supplemental
They sell egg white protein too. It's nearly flavorless and has a wider variety of flavors
1hund slippers, notorious lift slippers or wrestling shoes (Asics Matflex 7)
For?
What's a good minimalist routine? I can go to the gym frequently I just get bored being in there for a long time
5 day bro split
>Chest
>Back
>Shoulders
>Arms
>Legs
Rotate indefinitely and take days off as needed. 2 lifts per muscle
How come some peoples sixpacks have each side line up but others seem to alternate
paintjob pic related
Genetics. When they don't line up, they're usually just called "zipper abs," btw.
thanks
usually non-whites have the below pic related abs.
currently running gzclp
thinking of changing program to either PHUL or 531 BBB. i seek a hypertrophy based program and both look good to me. PHUl just seems to have more variety?
opinions?
PHUL is the better between the two if hypertrophy is your main goal
beginner here
today i was doing deadlifts and my vision started blacking up on my first rep, twice. It was a PR since i'm still on linear progression and pretty baby weights, 95kg
i still finished the 'first rep' properly, stopped a minute or two, tried again, and it happened again the same way
I stopped after that because I dont wanna pass out while holding heavy ass weights
what gives and how do I prevent it
Dehydrated probably. Even if you thought you weren't, you'd be surprised.
Unrelated, I haven't used IST since I left in 2017. This captcha system is dogshit now.
Hypotension during the lift. Its a version of orthostatic hypotension. Drink more water, eat more salt, and learn to breath while staying braced
My Qs that doesn't deserve its own thread is:
Why can't I get a chest pump? I make sure to use proper form
Why do I love leg day, and hate everything else? Isn't that the opposite of most people?
Do push ups and chest flies for pump and bench press for heavy lifts unless you do flat bench, just imagine a balloon in your chest blow up as you squeeze it with your chest, each time you thrust the weight up
You're a saint. I'll give it a go.
My chest has felt tight sometimes a day after, but never sore like other muscles have.
Care to report back how it went? I know it works for me but I'm a freak when it comes to getting a pump.
should I just quit coffee from now on fit? is coffee bad for you unironically
>naked_boobas.jpg
All the evidence suggests that coffee is good for you as long as it doesn't keep you from sleeping. So just keep drinking it but don't have any past 2 or 3 PM.
ok thx. Atleast one thing I can still have. Fasting sucks ass
How do I motivate myself to workout? Like what's the payoff? I'm 6'2 165lb so I'm in fine shape. I'd like to get bigger but I just don't see a significant reward. I can spend an hour working out every day or every other day, tear my muscles, spend more on food to bulk up, and the payoff is maybe 2 years from now I look in the mirror and go "I look pretty good." I want it to be worth it but I just don't see how it is.
main reason is improving life expectancy and quality of life as you age
if you're still stuck in the moronic young person mindset of "hurr i want to die before i get to 40/50/60 anyway" then just keep doing what you're doing. you'll get there at some point
>all those downward facing nails just above the grip
It's like my man wants to frick up his hand while beating someone to death.
You get more options when it comes to women and men automatically respect you more if you're muscular. You get more leadership opportunities as a result of the latter. You also maintain your health and strength as you get older
I tore my supersprinatus.
How do I train my upper body now?
It abducts the shoulder. Lateral raises are out now completely. You're going to have to be careful with upper body compounds now and isolations may be a better option to include more of for you. Go to a surgeon to get it fixed and an actual physio for a routine to heal it back to normal.
I recently started to not want to be a fat frick. I changed diet to below maint. high protein and started walking a frickton + Gym 3 days a week push pull legs, until I can recover fast enough to go 6 times. First how can I recover faster and what to do to not have violent protein shits?
>push pull legs
Read the sticky, do starting strength.
If you're going 3/week, make it 3 fullbody sessions at least.
>recover faster
Lots of high quality sleep, saunas (30min at extreme temps actually boost hgh), active recovery (those walks you do? Do them on rest days), a low stress life (as if that's possible), and eating clean (means, easy to digest and with few toxins. Alcohol, sugars, vegetable oils are bad) and eating enough carbs and protein - more would help more, but you're on a caloric restriction.
As for the shits, eat your veggies, they're low carbs but high in micros and fiber
Violent protein shits only come from supplementing instead of eating your protein.
You'd be better off doing full body 3 days per week to start honestly
>how can I recover faster
More sleep and better quality sleep is one of the most important parts of recovery. Even more than diet. 1 extra hour of sleep each night adds a huge amount of recovery.
>high protein
>violent protein shits
How high protein are you eating exactly? Are you getting a lot of your protein from supplements instead of actual food?
Is using the stretch reflex on OHP cheating?
If you're trying to do a strict press then yeah
are parallettes worth getting if i already have rings?
They're worth it for handstand stuff and having a stable base to do L-sits and other stuff like that
how does a homie with fast metabolism bulk up
eat more
Vertical diet is the best diet for skinny dudes. I was eating literally 5000kcal a day and would wake up hungry every morning. I also looked better and was stronger than ever. Don't do the meme shit version of living solely on ground beef and rice with chicken stock and orange juice every once in a while. There's protocols involving going for 10 minute walks after meals, sleeping properly, a post workout drink designed to get as much glycogen back into the muscles as fast as possible, proper hydration, and more. You can find copies of the older versions of the book online for free. If you want you can buy the most up to date version from the creator but he charges $100 for the ebook.
im still really skinny so for bulking i need to hit 3k calories which I do, however it can be quite inconsistent due to night shifts here and there. I often eat milk and yogurts, dried fruits,cashew/peanuts for snacks, pastas, chicken & pork, quite minimal beef. For breakfasts depending if im home i do protein porridge or 3-4 egg omelette. Even if i did workout wrong or not hard enough, the bulk calories would atleast fatten me up a bit but not here, still a skeleton
>be me
>do somewhat physically demanding hobby
>my everything is sore the next day despite not feeling overworked or pushed anywhere near my limit during the activity
What do? Is the answer just more exercise?
Do more of your hobby.
You'll get used to its specific demand, and won't be sore anymore.
Lifting more would also help, but you'd still get sore, by being stronger you'd probably be better at your physical hobby tho.
I bought some Ashwagandha
What am i in for?
I stress easily and talk very fast
I am a weakling. I just built myself a pullup bar in the back garden. I want to do pullups/chinups and other exercises where you hang from a bar. I have no access to gym equipment other than my little pullup bar. How do I best train for this, currently I cannot do a full pullup from having my arms completely limp, but i can do 2-3 if i dont lock them out and the end and keep them a little bend still
Do I just keep forging my way through with moronic little sets and deadhangs or could pushups or planks or something help me.
How do I improve my sleep gains? It seems like I just can never fall asleep or get comfortable. And my mattress isn't even a year old.
>first day at the gym
>planning on doing SS
>get in
>literally too weak to do more than a 2 reps with just the barbell
>say frick it and switch to machines because im not going home without actually doing something
>barely feel them in the muscles theyre supposed to be targetting
>assume i have dogshit form and ask people nearby for tips on correcting it
>i fix it and i still dont feel shit in my chest, hamstring, back etc
>go home humiliated
so pathetic. i dont want to quit, if anything im more motivated than before, but i need a new routine that uses entirely machines which just feels embarrassing, even though i knew i was insanely dyel
next time check if your gym has olympic training barbells or womens barbells, they're lighter
will do
i did at first, but when i asked people working there to check my form they kept telling me to go with machines and dumbbells until ive got the strength needed to do barbell shit without any base for technique
Because they don't want to be responsible if you frick up.
Just take videos of yourself instead of asking randos.
Do your fricking 2 reps with the barbell, until you can do 3. Think about it as 15 reps per day, not necessarily 3 sets of 5.
Then do 4, 5, and start the progression.
It's probably all neurological adaptation, it will come quickly.
Don't get off the path. You've already seen it, machines are piss easy.
First day of leanbulking after a year of weight loss, I've barely even ate and I'm still too bloated and full to exercise. How long until my body adjusts to normal caloric intake? Also, could I just do a slight deficit on lifting days to avoid the bloated sensation and compensate for it on rest days?
How do I stop premature ejaculation?
yesterday i did
deadlift heavy 1x5
squats 3x8-10
leg extensions 3 sets to absolute failure
chest supported tbar rows 2x8-10 (to failure)
kroc rows 2x10-12 (to absoulute failure)
today a friend asked me if i want to go train with him, he says hes doing back/chest
back exercises are mostly vertical pulling (chinups/pulldowns and deadlifts?) and benching
i like him and i wanna go cuz hes a fun dude and i dont want to be autistic about not doing exercises cuz uhhh muh recovery
is it stupid to do those back exercises the following day since the ones i did are horizontal pulling and pulldowns/chinups are vertical without fricking my shit up?
obviously skipping the deadlifts cuz that will defo frick me up
Do half the sets you usually do for half the reps (same weight, or even lower it), and call it an active recovery day.
I'm 35yo.
Since I started lifting 2 weeks ago, my random erections returned like I'm in my early 20s, again.
I've never lifted before this.
Is this normal?
I ran smolov jr for bench press and finished the 3 week cycle 2 days ago. was at a 210 bench press expecting to get 225 but could not press it up. Was I supposed to deload for a week after the 3 weeks to get the strength gains or should the strength gains have come in 2 days after the 3 week cycle?
The gains will be maximal once fatigue dissolves.
How's your recovery?
ow long does it usually take to for fatigue to dissolve? I train usually 4 days a week with no issue so recovery is fine.
Been doing 3-4 full bodys a week plus cardio at the end of each session,. Good results at first, dropped about 25lbs. Also works fantastic with my schedule. In a bit of a plateau now, wondering if i need to switch out for splits or just find a more effective full body.
>dead hangs with core engaged: no stretch throughout back, feel like I'm wasting my time
>without core engaged: feel the stretch but get lower back pain from arching
How do I stop being dumb with this? I don't feel anything besides forearm burn when I engage my core
>Pull your hips forward
I'm already doing that. "Hollow core" or whatever it's called. I'll try the knees tonight, though
I can't get bloated with just chicken, must be the rice since it stocks up water.
If I have a test of 230 ng/dl, what would be the upper limit of my strength? Could I eventually bench 225 5x5, or am I screwed?
Nobody has an answer for you but if natty girls can bench 2.5-3 pl8 then don't be a pussy
Hi guys, I'm 31 and in "average" shape, I don't look like I lift but I do look healthy and in shape. My lifts are below, I've been a casual lifter for like 10 years but never really took it seriously, just did it for general health purposes. I'm 5'9", 145lbs.
I recently inherited a bunch of money and I'm quitting my job. I'd like to spend a few months prioritizing my health and wellness, and getting as fit as possible. I don't really know what to do though, I don't think SS is going to get me to where I want to be. Ideally would like to gain aesthetic muscle and not just brute strength.
Lifts
>OHP 95 (3x10)
>Bench 155 (3x10)
>Squat (185 3x10)
>No idea on deadlift, stopped doing them after I hit 315
I don't really try to go past those numbers but sometimes I'll do singles heavier than the above.
Is something like the below a good plan or what am I missing?
>Diet
150g protein/day, prolly more carbs than fat for remainder of calories. Surplus of 2-400 cals/day.
I'm going to drop my caffeine intake since I don't need artificial stimulation from being bored af at work, so maybe that will help lower cortisol and help with recovery too.
I'll drink like 80oz of water (+ electrolytes) per day, probably just 1 cuppa and maybe tea in the evenings.
No supplements.
>Routine
PxPxLxx
Chin ups
Lat pulls
Cable / seated row
Preacher curls
DB curls or rope curls
Chest press machine or flat bench
Incline / decline press (rotating)
Pec deck machine
Lat raises
OHP
Tricep push downs
Tricep extensions
Squats
Leg press
Hamstring curls
Calf raises
Usually dedicated cardio on this day
>Rest days
Regular walking every day
Maybe golfing 9 holes 1x per week
Tennis for 1H 1x per week.
Sauna 1x per week for 15 minutes total
Sometimes I do cold plunge or ice bath
Anything you'd do differently or something I definitely should not do? I hope my sleep quality will increase from lowered stress/no work/lower caffeine too, which should help with recovery and everything else.
>150g daily
good
>2-400 cal surplus
good
>routine
Just hit all of the major compound lifts (bench, OHP, squat, deadlift) and possibly add in lat pulldowns or something to hyper focus on your back, and then add in accessory lifts for aesthetics like bicep curls and whatnot and you literally cannot fail. If you get up to around ~175 pounds then stop bulking and start maingaining.
thanks
are you saying lift every day or do AxBxCxD?
yeah I think if I commit to it for like ~6 months I can get decently muscular and then ride that / just maintain and be content
I lifted every day. I only took days off when I woke up and felt like I wasn't feeling recovered. Getting out of bed you feel oddly heavy and like you need another few hours of sleep. If I got up and felt normal I lifted. I never planned a day off
>Diet
Not a bad plan. Be sure to have a higher meal frequency too. Eat protein 5-6 times per day including first thing in the morning and an hour before bed. I'd also recommend some sugar and electrolytes right after lifting. A large glass of chocolate skim milk was what I used to use when I was fully dedicating myself
>Routine
PxPxLxx is a bad split. The foundation of your routine is bad. It's not enough frequency to get you where you want to be. You should do an asymmetric routine if you don't have a work schedule to adhere to. There's no reason you have to do a 7 day plan if you don't have to plan around the rest of the week. If you wanted to do PPL you could do something like PPLx or something with pull going first. When I was in a similar position as you're in now I'd just lift every day and take days off when I felt I needed them. You can add a planned rest day too for sure but I've found they're not necessary that often when you have all the recovery you need through sleep, food, and low stress. I'd do
>Back/Shoulders
>Legs/Biceps
>Chest/Triceps/Forearms
>Core/Neck/Calves
As my split and I'd cycle through it indefinitely. Every afternoon I lifted and every morning I'd do some light cardio. 2 lifts per body part except for the back, forearms, and core which got 4 lifts each. I did 2-3 genuine all out sets per lift. I got so muscular over 6 months of that plus lots of food and sleeping that my family I haven't seen for a while asked if I was taking steroids and they were only partially joking. It's not sustainable for years but since you have the resources you should be training almost like a pro bodybuilder if your goal is to get as muscular as possible since you said you want to focus on aesthetics.
>Rest days
The active recovery you have planned is a very good idea. Keep this in for sure.
RE: FB 3-4. On it for about 3 months now, sleep averages between 6 - 8hrs a night. Diet fairly clean (high protein, moderate carb, lower fat) but yeah, drink a few nights a week (maybe 2 pints every other day) and obviously a culprit. Still keep it around 1700ish a day. 6'2, 190lb. Skinny fat, but strength has definitely gone up in the past few months.
do i need to add any more shit to this routine or can i just stick with something this minimal until i die?
>saturday: chest and tris
Bench press
Dips
Pec deck
Skullcrushers
Wrist curls and reverse wrist curls
>monday: back and bis
pull ups
chin ups
deadlifts
pendlay rows
bicep curls
>wednesday: legs and shoulders
hamstring curls
leg extensions
squats
calf raises
ohp
doing leg raises and decline sit-ups on every workout day, plus running 5km on 3 of my rest days. i could throw in a extra gym day on sunday but i wouldnt know what do add
What improvements can I make to this program?
(sets x reps)
Monday:
incline bench press (3x8-10)
barbell rows (3x8-10)
landmine twist (3x8-10)
Wednesday:
weighted dips (3x6)
weighted pull ups (3x5)
leg press (3x10-15)
Friday:
ohp (3x5)
weighted pull ups (3x5)
farmers walks (3x30m)
Saturday:
hang cleans(3x3)
trap bar deadlifts (3x5)
medicine ball jumps
i dont have many exercises here since i do boxing 3 days a week but would like to get strong
>i do boxing 3 days a week
if you right hooked a grandma as hard you could, how far would her dentures fly?
round your answer to the nearest foot
I'm tall and lean and I tried working my abs for like 90 days last year and didn't get anything to pop
The muscles right around the diaphragm seem pretty well developed but there's no defined split, every thing else is worse
Lankoids, what do you do to make those abs shine?
I always forget how Tyler grew up. He grew up in some of the richest black neighborhoods in the USA and he legitimately looked down on most black people
Does anyone have good bluetooth earbud recommendations for lifting and running? My old one went to shit recently and I'm looking for a new one
the pixel pro buds are legit if you can get them while they are on sale. Never had them fall out once even when im at a full sprint.