/QTDDTOT/
I have two questions:
1.
I had jock itch for a little while, but it went away after I made it a point to wash my crotch area with soapy water every night. Ever since then my crotch area sheds tons and tons of skin every day. It doesn't itch, it just sheds skin. Its weird. I used Lotrimin ultra for like a whole month, but nothing changed.
Do I have a problem? It isn't uncomfortable at all, but I am worried I have like some kind of unhealthy bacterial infection or something.
What do I do?
2. Tell me about Collagen. What does it do? Is it worth it?
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I started doing Squats 3 times a week and I feel a sharp pain and pretty loud popping in my left knee when I put all my weight on it and I flex it. I am 22 and I really hope I didn't frick it up. Now if the squats were causing it, it should be both knees. Now the question is, should I continue working legs with my left knee wrapped or should I stop and see a doctor?
>shedding skin for a month but no itch
Fungal infection is still present from skin flaking constantly. If redness persists and skin still flakes, get ketoconazole (2% v 1% you're using) from a doctor.
>collagen
Healthy joints and skin. Don't bother buying expensive collagen pills, read up more and get more ess. amino acid intake esp. glycine.
>should be both kness
If your left knee is weaker, you're bound to get an injury in your left knee first from a sudden increase in squat volume. Happened to me prev. Don't cut squats or compensate with knee wraps; continue doing squats at a weight where pain is not above 5/10 pain + 3 sets of light single leg knee extension hold for 30s to strengthen your patella. Gradually recover and up the weights aka progressive overload as long as it doesn't pass 5/10 pain scale till your current working weight, then you can resume your current workout afterwards. See a doctor if you're worried.
Not much info to work on, but revisit your diet again. It might look good on the surface, but please drink more plain water cut down excess caffeine and limit yourself to half your daily intake sugar esp. if you're a burger. I promise you the first week will feel like utter shit, but it's all rainbow and sunshine afterwards
Good days and bad days. Recovery and CNS comes into play as well
>any amount of PEDs that are safe to take?
Literally nothing is safe and will frick your hormones up if you're not careful. That being said, 'safest' aka most manageable cycles would be just purely low dose 150-300mg tren. Could possibly throw in 25mg anavar too if you're looking for something more. Make sure you read the fraud wiki and be prepared to sink in a frick lot of money and blood work tests to maintain that lifestyle and/or gains though
Just do whatever the frick you enjoy and stop trying to gain the approval of others you homosexual. Imagine trying to impress your nephews lmfao
Can I get the collagen I need from pork rinds and pork rinds alone?
>Can I get the collagen I need from pork rinds and pork rinds alone?
Definitely. Try not to eat fried ones as main source of collagen for obvious reasons; ideally add them with pork bones and consume the resulting bone broth. They're fricking rich in collagen. You know those China gays you see having unbelievably smooth and fair skin? They usually have a diet rich in said bone/rind broth.
No
>drink more plain water
This is probably it. I drink 1L/day tops, often less.
>daily intake sugar
I only get my sugar from high-carb meals like rice/beans, sometimes fruit.
>safest cycle is tren
What are you smoking
>Feel bad
>Lift (satisfied with workout)
>30 min later feel like offing myself
How to fix this? This has happened many times.
Lifting is not a cures all. You have to transpose your lifting mindset, that is discipline, pushing beyond your limits, to the other aspects of your life. Do something you feel is worthwhile. Start small and keep going, just like in the gym
If you can lift, and be consistent with that, you cand do whatever you want just as well.
Be true to yourself, and pursue a worthwhile cause, whatever you think that is.
I've been feeling kind of ill for like 2 months now. I've been taking multivitamins with iron for 3 years straight now. I'm wondering if the two are linked. It's usuall in the morning righr after breakfast I feel the worst and occaisionally have to throw up.
You're pregnant
Do you eat the multi with iron before you eat breakfast? If so try eatting after bfast, or try a vitamin w/o iron. Most men don't need extra iron unless bleeding somewhere.
You’re getting too much iron. Cook some red meat with a cast iron pan once a week for extra iron from your diet but it still won’t be as much as the multivitamin provides.
Why am I always so tired in the morning? For the first 3-4 hours of the day I'm a fricking zombie with no energy. I get enough sleep, I'm in good shape, diet is well. I've been like this for almost a year at this point, no idea what's going on.
I have diagnosed ADHD, and take meds for it. But to be honest I feel like they don't do anything for me; like, I feel better after the meds have worn off than on them.
What causes you to not even be able to do 1 rep of a weight you got 5 reps of just a week prior?
Had it happen this morning and just made the rest of my workout shit.
Is this okay for a BAB ABA 3 day two week strength focused cycle thing
You're weak.
It's a good routine to start, soon the deads will be too much.
Starting strength is better, but if you're actually going to lift with this, do this.
I'm a total newb, but is training legs and upper okay? People at gym told me it "exhausts" the central nervous system but when I did squat and then bench I felt fricking great. Or is it just temporary and not sustainable? I like your routine btw my personal goal is a big back
It's okay for a while.
t. did fullbody 3 times a week with all major lifts
I forgot what i was going to ask :[
Why is everyone so tired here?
How often do you guys eat beans? I eat them almost every day. Is this okay?
Are there any downsides to donating blood?
Yes, you give more material for israeli rituals
Health related Q for any medgays.
30yo white male. About a month ago started with entire lower body tingling, now extended sharp pains and burning too and spread to arms, hands, face. Essentially neuropathic pain. I have an appointment to see neurologist in a few weeks.
MS has been brought up a few times in discussions - and all the online symptom checkers say the same thing. My question is whether or not it sounds like multiple sclerosis to you, or what else could it be.
rip in peace, anon
I had/have this for the past 6 years. It goes away completely if I chill, don't put pressure on myself, do things slowly, and do things I enjoy. For example cook, grocery shop, go to the gym, paint miniatures, play computer games, slowly clean my flat without stressing about it. It started when I abandoned those things, was stressing about work, family, constantly in a fast state of mind.
The neurologist said it's severe "neurosis". I ended up in hospital a few years ago, and had body pains, tingling, buzzing, weakness etc. I stopped lifting for a few years. But as I said, if I chill out truly, while not putting pressure on myself with ANYTHING, letting myself be who I am and do what I like it completely goes away. Sometimes slowly, sometimes immediately. Praying also helps.
I believe it's trying to actually help me. The body doesn't do anything bad to itself. I'm back to lifting too.
Maybe read Claire Weekes' Hope and Help for Your Nerves. Maybe listen to her on YouTube.
Do you put a lot of pressure on yourself?
Have you had any trauma to neck/upper back? Do you lift heavy with bar on upper back/neck? Could be a slipped disc causing spinal impingement.
Is there any amount of PEDs that are safe to take?
Or will literally anything and everything frick up my hormones forever and give me cancer
What are some cool rich alpha masculine hobbies and lifestyle things? I have 4 nephews and I want to make sure I am looked up to by them.
My current list is below
>Being lean and strong
>Boating
>Cars
>Golfing
>Having a pool table
>Sports spectating (being knowledgeable + attending sporting events)
MAYBE
>Tennis
>Hiking
Hunting
I like this idea, I include fishing with boating but live in Miami so hunting is basically nonexistent. I'd say anywhere else this would be good to include though.
>Just do whatever the frick you enjoy and stop trying to gain the approval of others you homosexual. Imagine trying to impress your nephews lmfao
Not trying to impress anyone, just want to be a good role model and have them look up to me. It's a good thing to be conscious of how you are perceived.
Yeah I'm in Miami and that is the list for all the rich alpha dudes (including the fat ones). Could add dining to the list too, since they go to expensive af restaurants all the time.
this is a pretty hilarious list but now that I think about it all the bald fat rich dudes I know do all this shit.
Like the ones who have surpassed not giving a frick to the point that it is actually alpha.
Get a hot trophy wife.
I do a full body workout.
Will I make better gains if I do two days on, one day rest,
OR
one day on, one day rest (essentially working out every other day).
>full body workout
If you're not a fraud, your body will need time to fully recover assuming your full body workout is intense enough to elicit growth. Else you're just inhibiting your muscle from fully recovering and doing more damage than good. That being said, better gains to pursue one day on, one day rest (with active recovery e.g. cardio) unless you're on PEDs.
>heart issues
Sorry pal, no way back into HIIT lifestlye as long as you're suffering from heart diseases. Stick to moderate aerobic exercises - kickboxing is a good alternative
>bounce or not?
Depends on your goal. No right or wrong - bouncing can help you get out of the hole, and is helpful in olympic lifts as you can utilise your stretch reflex to move more weights. However, if you do bounce from the bottom and have poor control/lose your core tightness, you'll be fricking up your back and/or knee. Fully controlling the entire movement on the descend to a full stop on the other hand trains you to escape your sticking point in powershitting terms, and this makes the movement much harder, so you would be doing less weight than if you were to 'bounce'. Tldr; if your knees are shit or you're not olympic lifting/competing, avoid bouncing. Good to incorporate both in training if possible
>mine is more like 60%
Train your stabiliser muscles more if you're not barbell bench pressing 2x your BW as the % scale isn't accurate at high bench weights. Otherwise, the difference is due to over-training barbell presses and neglecting your stabilising muscles. More single-handed shoulder and rear delt work should help you chase 60% back up to 70% in a month or two. The 80% is just a rough guideline anyway, and should fall around 75%-85%. Don't get discouraged by an imaginary number
I’m the full body workout gay.
I’m not a fraud, I just have a difficult time forcing myself to go to the gym, so when I do I like to make it super fricking worth it and just do everything.
I go extra hard in the paint for like an hour and a half to two hours.
And neat, I’ll keep lightly biking for cardio on my rest days.
ty anon
how do i get back into hiit without having a heart attack?
When squatting, should I be "bouncing" from the bottom, or should I be controlling it more and coming to a full stop?
They say DB press should be 80% of your bench press. But mine is more like 60%, why?
When is the best day to do cardio when doing PPL?
On rest days?
Full body AB
Only three times a week, a little bit of cardio at the end of every session. Sedentary for the other 4 days. I'm a complete beginner. Will this work?
I would do the cardio on the off days
I suspected somone may suggest this. May i ask why?
Doing cardio on the off days will be a huge hassel for me having to go gym and shower again
Don't necessarily have to do it at the gym. It's easier to give the cardio more effort on non-lifting days
Maybe I'm just too autistic but whenever I look for home exercise programs, they don't include dumbbells and vice versa the dumbbell routine don't seem to include bodyweight exercises. Can someone link some decent program that includes both? I don't have a bench at home either. Thx in advance
Throw in pullups with this and bada bing
I'm worried I have low test but I'm scared of needles. Are there any other good ways to boost test?
How do I get tanned? I am trying to get 10 to 30 minutes of sun exposure per day but sunburns annoy me sometimes (I am very pale).
Also, there is no MT2 peptide (melanotan) here.
>2. Tell me about Collagen. What does it do? Is it worth it?
Collagen is protein. It gets digested to amino acids in your stomach like any other protein.
How should I train if I want to increase strength in bp and dl?
Do I pyramid? 3 sets, and increase weight each set?
Do I do 3x5 each set the exact same weight and increase the weight next session only?
For hypertrophy I did one heavy set with 3 backoff sets 80% of the weight of the heavy set.
But for strength idk how to train
>ai slop unrelated
I'm doing texas method atm.
A
>5x5 Bench (90% of max)
B
>2x5 Bench (80% of A)
C
>1x5 Bench (>A)
Finding good results so far. Strength is tricky though, you really want to master the weight before moving up. Just because you can move it doesn't mean you've mastered it.
Aha, so it’s more of a slow grind than a simple linear progression
How do I stop myself from getting a sore neck after heavy squat sets?
You've got the bar too far forward.
Cheers bro.
>do rdls with 80kg, feels too light, grip is limiting factor
>great stretch in hamstrings
>put 90kg on the bar to test it out, feel nothing in my hammies but my upper back feels like its getting a pounding
>go back to 80kg, great stretch on hammies again
what the frick is this? how can 10kg turn my upper back into the limiting factor? or is it too much of an increase so my form suffers? i didnt feel like it was suffering but at this point im out of ideas what might be causing this
>grip is limiting factor
>80kg
you should most definitely work on that
well its for 10-12 reps where its failing but youre right
Since /plg/ is pretty much dead now.
How should I program my supplemental work for Leviathan?
Part of me just wants to do widowmaker sets across the board but I know that's dumb.
Anyways my tested maxes are
DL 500x3
Squat 450x1
Ohp 225x1
Bench 312x1
Bw 230
Thanks for advice in advanced!
i read up on the vertical diet and trying to integrate some of the stuff into my regular diet (orange and bell pepper a day, carbs from mainly potatoes and rice, more red meat, no sweeteners, a bit more full fat dairy, a carrot a day, less fibre overall)
however some people report having to go shit multiple times a day due to it. i know everyones body is different etc but i really like my shit-once-a-days cuz it gives me peace of mind during the rest of the day
can anyone confirm this? it would make sense due to the sheer amount of rice and lack of fibre
im currently eating a frickton of oats for carbs, lots of veggies etc so my diet is insanely fibrous (im bulking on 3200 kcal) however i dont realyl FEEL super energetic every day even though i was supposed to. im working on dialing in my sleep quality too, which i know is a major factor as well but just wondering if anyone has experience on coming from eating like youre on a diet even though youre trying to gain and then going on a diet with almost exclusively quick digesting carbs?
You are supposed to shit once per every meal consumed.
i do calisthenics. i notice sometimes i get super sleepy when i do pullups. does this happen to anyone else?
Just go to sleep on the last rep, nap x failure
How do I get over imposter syndrome in the realm of fitness? I'm a shutin NEET who sits in front of a computer all day, but I've been working to fix it.
The problem is that, for something as simple as going outside for a walk, I feel like a complete fraud for some reason. Like I don't belong outside at all, and I'm intruding on other people's territory. What do?
Pee everywhere to make it your territory
Just keep doing it until it *does* become a part of you
It will be awkward for a while but keep pushing at it, get uncomfortable, eventually you'll understand the outside doesn't belong to anyone.
Do macros aside from protein matter?
More carbs for hypertrophy, doesn't matter as much for strength
Is there an app or service out there I can buy to get ready-made meal prep plans? I don't want to look at a hundred videos and articles, I just want to fill out my needs (tastes, macros, calories, goals), and get a list of meals for the week, with the ingredients to buy and recipes.
Trying to incorporate Nordic curls into my routine because I need a knee flexion exercise for hamstrings that I can do in my garage but I'm finding I use my hands on the second half of the rep on the way down and on the first half getting off the floor. Is it a matter of weak hamstrings or is it a lack of mobility?
Anons I'm not memeing, but I finally bought some protein powder and it makes me feel a lot better, like unreasonably better the protein and better recovery times is one thing, but I didn't expect having a clearer head, less brain fog (don't get me wrong I still sputter a bit but that can't be helped) I've also noticed a massive increase in ejaculate too... not that it matters as I've not had irl sex in 5 years and my willy is inconsistent at best when it comes to erections
>MFW
But self-deprecation aside, what could be causing this?
dumbell overhead tricep extension or rope pulldowns? Google is saying that overhead extensions build more muscle is that true?
I've had intense pain in my shoulder for the last month that seemingly came out of nowhere. I've been waiting for it to get better, but it hasn't changed. I haven't been doing anything strenuous for the last couple of months (not even gym) so I have no idea what caused this in the first place. I'm so confused, what could it be?
Recommendations for 3day Fullbody or 3day U/L/Full split? Something more focused on bodybuilding instead of strenght, if that's possible.
No bodybuilder is only going to the gym 3 days a week. What exactly is your goal?
More on the hypertrophy side is what I meant. Probably in the middle of ottermode and athletic.
Are you trying to bulk or cut? Are you new to lifting? Need way more info anon. Additionally that chart is comically oversimplified.
Lifted for like 5 months about 6yrs ago. Was doing PPL.
Now I'm 2 months in, doing PPL again. I'm 5'5".142lbs right now. I was initially planning on doing a slight deficit of like -300 until I reach 130lbs or be in the 12-14% BF range then go on a lean bulk from there. So yeah, been reading that U/L/F or 3day Full is better.
Doing PPL for just 3 days instead of the recommended 6 because I don't have that much free time, so yeah. That's why I'm planning on switching to U/L/F or 3days F
>knees popping like an old man and feel sore after standing a long time
Any advice? My gym has a sled and a small track so i might try to work in more sled pulls. Tried pistol squats once but heard a loud pop and got spooked.
I am a cardiotard and I just did my first upper body 'strength' training today
i weak and dont have a gym so i did incline pushups (so my hands were on a bench at knee height) and horizontal pullups (my feet stayed on the floor and i lifted my body diagonally)
as i type this muscles in my chest are like twitching out
i doubt ive used them in a while cause all i do is distance running and cycling, but it feels odd and like i did something wrong maybe, its like the muscles feel nervous
is this normal for a newbie?
It just sounds like you have a pump. Have you actually never lifted before?
What's a pump? And I have literally never lifted for exercise in my life. I ran about 20km in 3 runs last week and cycled 95km in 3 cycles and took sunday off, thats been my typical exercise/way of staying not-fat for life.
I've done planks and other things they say are good for cardio before but never kept up with it
That explains a lot. A pump is just slang for blood pooling in your muscles, it happens when you work out and use a particular muscle a bunch in a short span of time. It can cause these twitching sensations. It's normal.
You'll get decent beginner gains from a 3-day routine but if you actually want to grow you'll need to increase your time at the time to a minimum of 4 days weekly.
>I don't have a lot of time
make time or become happy with your current body.
>2 months in
don't swap programs until you've reached some decent noob gains. It's a way to fast forward to failure.
Thanks anon, as long as it means I didn't do it wrong. It was 3 sets of 30 so I did use it a lot but for low intensity. Makes sense now.
I really doubt you would be able to hurt yourself with calisthenics.
Good, the only reason I'm doing it is cause I'm recovering from a race and getting pent up but I can feel my left calf and right ankle need to have the week off after running a PB. It might be something I keep up with though it would be nice to not have stick arms.
I'm scared of needles though,kek. I was wondering if there were natural ways to boost test
There are ways to make sure your natural test production is not being inhibited, but there is no way to "boost" your test production to noticeably higher levels that doesn't involve PEDs.
>is it restricting ROM or is it just random pain at any time? Either way, sounds like something you'd want a PT to look at.
Restricting ROM. Sometimes I'd just have to pause in a certain position because of the sudden sharp pain. It's so weird. I'll speak to my physio about it
>sharp pain
that's an injury. See a doc.
Frick, I guess there's no other choice. This is part of my confusion though because I didn't do anything that would cause it. I've just been lazing around and working my office job.
I am successfully progressively overloading, that means I am building muscle by default r-right?
Or you're improving your CNS and making use of muscle fibers you weren't before.
Actually both at the same time, and eventually it will be more growth than anything else.
Hi,
I've lost about 80 pounds and am currently 200 pounds and want to start building muscle and bulking (2600 cals a day). In other words be done with my diet and start working towards my fitness goals. Can I do this or should I lose more? I don't mind looking fat as long as I'm not ridiculously overweight
If you diet down more, bulking will make sense.
Right now, unless you're tall like a warrior from okuto no Ken, you are pre-bulked and just need exercise and protein, you already have the calories needed in yourself.
Is there an imgur album or something full of inspo pictures? I'm trying to find a good picture of what I'd like to look like for fitness goal.
Is greyskull better than starting strength
depends on your goals. SS is a great tool for total beginners compared to GSLP.
SS is okay if you're brand new, but quickly you realize it's actually garbage.
Go with greyskull.
They said there is no point to doing a forearm or ab excersise since they get trained when doing other things. true or false and why?
The truth is if you're doing compound exercises that require you to use you're forearms to grip the bar and your abs to brace properly then those muscles are getting hit in a lot of your lifts. You can always add isolations on top of it absolutely but having a half a workout session dedicated to forearms or ab isolations just isn't necessary. Fore forearms if you're doing things like bent over rows, chin ups deadlifts and farmers your forearms will grow if you're doing them with any serious weight. For abs if you're doing squats, deads, rows, farmers and you're bracing correctly your abs will grow. If you look at people who have at least 3 out of 4 of those in their routine and actually lift any serious weight they will have huge forearms and a fantastic core. Yes you can always add isolations if you want more absolutely but to skip those compounds and just do isolations only is stupid in my opinion. Isolations allow you to hit individual muscles hard but doing heavy compounds saves you a lot of time by allowing you to hit multiple muscle groups at once and not have to do 3 isolations for every single muscle group
Thank you both for your answers and different povs.
I think I won't do isolations for now, and try to learn how to properly engage my core during compounds
False.
I used to do weight lifting and then I switched to martial arts, and after the switch my core was incredibly sore for a long time.
I don't think I was truly engaging my core muscles when weight lifting, whereas if I am grappling or striking, my core is engaged the entire time. Now my core is way stronger and I often can see definition on my abs, even if I am not super cut.
Specifically, what worked out my core way better than anything I did with weights, are:
1. Kicking. Doing kicks for reps requires a lot of core muscles to stabilize your body and swing your leg
2. Jiu Jitsu, where I will go 5 minutes with an opponent trying to submit them, which is essential 5 minutes of continuous core exertion to use my body weight to manipulate their position.
Is the P.H.U.L. routine something you'd recommend? I've been doing it but I've heard some people think it's bad
I sit in a chair all day for work, and my primary exercise right now are martial arts and running, both of which require a lot of work in my hips.
What can I do for good hip health? I feel like my front hip muscles or whatever are too tight.
Deadlifts or cleans
hip flexor stretches should give you instant relief for tightness. all runners should do them. and then you most likely need to work on glute and core strength as well. the reclined hip stretch (pic rel) is an easy hip flexor stretch but if that's too easy for you then try and see if you can do pigeon pose
oops forgot the pic. this is the reclined hip stretch. you should be able to bring the crossed leg all the way pressed to your chest
i started meal prepping for the week and i put everything in a big bowl and eat from it every day. it's a tupperware container with a sealed lid. is this unhygienic?
Take a portion from it onto a plate instead of eating from the bowl and make sure it's roughly the same amount every time
me and my housemate (also gym buddy) do this but we weigh out the portions when we eat. usually make 4-5 days of food in a single pot. Never gotten ill so I figure it's fine.
rate my poorgay home gym. Wanna train core, upper body, shoulders and arms only. Have a bycicle which I use almost daily, work as janitor unironically have to walk alot and do some handyman labor. Is there any other type of poorgay equipment I'm missing?
>inb4 noose
If you just want those, I think you should be good. You'll be limited by exercises, but you should be able to do all those groups with just dumbbells.
you should actually get a noose no joke and hang it over your door to do at home rows (pic rel). really good for upper core strength and i recommend working on that first before your arms.
lol
but yes I'm doing planks with variations. the 6 - 8 plank workout from tone and thighten on youtube is pretty good I think, doing it daily for either warmup or finish
Looks good to me.
Would be even better if you had a place to do pull-ups.
bros I'm
I realized I want to intensify my workout routine. What I currently do is train how I feel like it for about 45 - 60 min daily with this setup + body weight exercises. Sometimes I barely break a sweat and am no longer sore the next day, not even slightly, am drinking one tablet of magnesium daily and do hot cold showers to combat the soreness I had initially. So I feel I'm not doing it hard enough. The dumbbells are at their max weight with 15kg each, but I think I could change plates and have one single heavier one for solo type arm workouts, as opposed for a dual setup. Is there some sort of killer homegym method for upper body, core, arms to get exhausted in the least amount of time, apart from planks?
Also intermediate fasting works like magic, am down from 105kg to 101 in just one and a half weeks
Cold shower kills your gains.
Embrace the pain.
>The dumbbells are at their max weight with 15kg each
If you can do more than 15-20 reps per set(higher range for isolations), then stacking the weights on a single dumbell might be better, for something like Overhead Press or Dumbell Rows.
Do compound exercises first, preferably finishing with a failure on the last set, then finish with isolations(Bicep curls, Tricep extensions, Lateral raises, Shrugs).
You can also incorporate 'supersets', aka do exercises in pairs - after doing Overhead press, instead of resting for 3 minutes, rest 1-1.5 minutes and do Core exercise that doesn't involves the muscles that you use on OHP(Delts, Triceps, Upper chest).
>Cold shower kills your gains
is this some /fit headcannon bullshit? Literally how?
>Cold water immersion is a popular strategy to recover from exercise. However, whether regular cold water immersion influences muscle adaptations to strength training is not well understood.
>We compared the effects of cold water immersion and active recovery on changes in muscle mass and strength after 12 weeks of strength training. We also examined the effects of these two treatments on hypertrophy signalling pathways and satellite cell activity in skeletal muscle after acute strength exercise.
>Cold water immersion attenuated long term gains in muscle mass and strength. It also blunted the activation of key proteins and satellite cells in skeletal muscle up to 2 days after strength exercise.
>Individuals who use strength training to improve athletic performance, recover from injury or maintain their health should therefore reconsider whether to use cold water immersion as an adjuvant to their training.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/
and if I shower hot and only cold for half a minute to finish off?
I'm not sure about that.
IF it helps you with recovery and your objective is muscle hypertrophy, then you probably shouldn't do that(cold shower after workout), unless you really need to be fresh for your work.
i always finish showering with cold water, for years. Only recently started getting into /fit. Read that cold showers are good for recovery, but now this guy wrote it lills gains. It's maybe max 1 minute of a cold shower.
Since mass moves mass and growing the lower lower body is the easiest way to gain mass, will it translate to a bigger bench or other benefits?
the biggest benefit would be stability and proper form which will help you do a better bench for sure. you need a stronger core, stronger glutes (they should be contracted to help you push), strong leg drive, strong ankles to keep your feet flat on the floor for bigger and better bench presses. strength training (not necessarily working on hypertrophy) your lower body helps a lot for basically everything.
that's great you can also use your janitor broom to do shoulder dislocates too. they're really great for shoulder mobility/strength and will help you with your arm routines. it looks scary if you've never done them but just keep your arms wide and go slow
Just looking for some intermediate routines, ideally without any machines. Don't really care about frequency or what kind of split it is, just looking for ideas.
Madcow 5x5
How do I stop feeling weak, I've been training for two months but I feel like my lifts haven't gotten consistent improvement, apart from squats who also feel subpar.
I dont know how to program effectively and end up eitheir too drained by the end of the workout or not really challenged
Help please
How’s your diet?
I try to go for 3000 calories per day, get approx 180g of protein.
Mainly eat red meat and eggs for proteins, some leafy greens, fruits and nuts
Is there any merit to the whole muscle control/mind muscle connection training as a supplement to lifting or bodyweight exercises? What's a good routine or book for it?
i don't see how you can effectively lift/do any bodyweight exercises without being aware of which muscles you are actually using. some people do certain workouts incorrectly because they're not actually using the right muscles. for example. during glute bridges some people aren't using their glutes but instead their quads to lift them up. you are supposed to be using certain muscles during certain exercises that some people don't know they're supposed to use like i described in the first paragraph here
. maybe try holding certain positions and feel with your hands if you're actually engaging the muscle you're trying to work out. that's all it really is. if you are doing exercises with proper form you are using your mind-muscle connection already
Symmetric strength says my deadlift and squat are way out in front of my presses. Is this bad? Doing SS.
Please respond.
Am I too lean if I can count my ribs on the sides?
You're supposed to be able to see your ribs
Anybody have scoliosis, even if mild? Does it impede your lifts in a noticeable way?
I haven't checked up on my back in 10 years or so.
But the last time I've had a 2nd degree C-shaped scoliosis.
Didn't really noticed any difficulties related to that, although I was cautious and didn't rushed the weights on Squats/DLs(max was like 65/80 kg for reps).
Awesome to know thanks guys
Usually lifting solves your scoliosis, but you will have muscle imbalances and stiffnes. I had mild scoliosis (got checked up once). For example I noticed that one of my backpack straps was always coming off of one of my shoulders.
That doesn't happen to me anymore, my posture is quite good now. However I have some stiffness and muscle imbalance in my back muscles. I think it has something to do with how the various muscle groups had to adapt to your bent spine, trying to put it back im position and that is the result. Nothing that physiotherapy can't fix though.
Anyway that's my take on it, purely from anecdotal evidence, if you're worried go see a doctor.
What are some decently priced good wrist wraps that can be used for pull ups without too much fricking about
Is it possible to make shoulders that look like top pic (sloped in the middle and then going up at the end and overall looks narrow) look more like the bottom through building muscle? I know I can't change the bone shape/make them that much wider but my main goal is to have that straight line and have them at least appear broader.
doesnt matter, that has more to do with posture than anything else
I am pretty sure my posture is perfect, I try to be very conscious of it. I do not have forward shoulders/head and I do not have core/pelvic tilt issues either. Do you think it's impossible to train so the shape changes in the middle so it can overall flatten/bring them up? My main issue is I want to be able to wear purses and other things with straps without them immediately slipping off. The shape is just too round/sloped down. Maybe this illustrates the differences better. Top = me and bottom = my goals. Thank you
they just have higher bf% and larger traps
When you hit a punching bag, you use gloves right? So, do you need to wear hand wraps under those gloves? What is the difference between hand wraps and gloves? Can I just wear hand wraps?
Not necessarily.
But if you train for combat sport with gloves, you'd want to wear them.
What do I bring to the gym?
t. first time going
Bottle of water and small towel, if you plan on working hard.
Better than at 23.
Wear loose clothing, running shoes, shorts, tshirt/tanktop
Bring a water bottle If you have a bag then bring it too but you really shouldn't need one.
Boom you're done. Don't worry about shit like gloves or a belt, that's for weight MUCH heavier than a beginner will use.
Is weightlifting before bed bad for sleep? Like 1-2 hours before I'm trying to be asleep
Will it be stupid if I do curls with my triceps over a barbel and curl a straight bar? Kinda like a pseudo preacher curls station
If u take p workout yes lol
Urself and a great attitude
No wrist support
>Wrist straps just get better at pull ups
>Doing ss
>"Why am I getting a t rex build"
homie
Do a 4 day torso and arms split or natural hypertrophys toji split it's p good
hey thanks moron for replying to my post smugly 7 hours after I initially asked. Of course they're not just gonna be used only for pull ups you blithering idiot I just used pull ups as an example so people could understand what I'm trying to achieve you insufferable buffoon
Give me a rundown on kettlebells and Pavel Tsatsouline
I started lifting at 22, how bad is this? is it over?
My left ql muscle is going through hell each time I walk or stand up for long. My left leg lost its gains after a surgery so I'm certain that the imbalance is what's causing the ql muscle to overwork itself.
Apart from strengthening the leg, what can I do to alleviate the ql?
I want to lose weight fast but I also don't want to injure myself or go hungry. How do I speed up the process of losing weight?
Uh…guys?
I don't even know how to HAVE sex. I'm a 29 year old kissless hugless handholdless dateless virgin. I literally don't even know where the veganal hole is and just found out a few years ago women have TWO holes around that area not including the actual anus. Like serious, another hole (urethra) near the vegana that isn't the fricking anus? It was mind-blowing to me when I did some brief research (including studying simple picture diagrams of the anatomy of a vegana) and it's still mind-blowing to me today.
I don't even understand the process of how to even GET to the sex part, like what do you even do when you two are alone - do you both stare at each other until one of you asks "is it sex time?" and invite the other to take off their clothes? Am I allowed to lick her nipples before I stick my penis in her vegana? Do you think she'd like that?
Frick that, how do you even get to THAT point and even court a woman? Do I just scan the room I'm in and look for a woman giving me a very friendly smile and ask if she's sexually attracted to me? I don't have a car or a home that I can just bring her to (I live with my grandmother who's a hoarder and my room is also a mess), I can just ask her for me to take an Uber to her place or we can meet at a cheap motel somewhere right? I've never used an Uber before, but I may have to. Do you think she could pick me up and drop me back off after? Or maybe she picks me up and I get an Uber back home after?
Also, I'm a grower 100% and my penis is like 1.5-2 inches long flaccid but around 6 inches when fully erect that's enough right? I was thinking just chewing a few Bluechew to make sure I can actually get it up because I'll probably be concerned about my hideous, grotesque body the entire time as my body fat flaps around and engulfs her like a meaty shower curtain (which presumably can't be good for the psyche or the ability to maintain hardness)
I need help badly.
you don't have to have sex. don't worry about it
It's over, bros
Hey man VR porn is gonna be lit in the next couple of years so at least you got that.
I'm hoping to live long enough until full dive virtual reality with full brain interfacing and shit is here so I can die with at least a taste of what intimacy feels like
If I hear another person say "intimacy is overrated" trying to speak for me I'm gonna an hero
This is genuinely the most pathetic post I've ever seen. You don't need help. Nobody is going to help you. You need to help yourself.
Some people were not meant to have sex and that is okay. Don't let people try to convince you otherwise. You don't have to prove yourself to anyone
You sound autistic as frick, relationships aren't for you. Buy a hooker and tell her you don't know how, she will show you.
I recently realized that my ass is insanely flat and started exercising but I also want to do something fun in my free time and Im wondering if skateboarding will help my ass get bigger, if combined with lower body exercises
yeah
Tasty low calorie options to eat with my pancakes?
Honestly, I just use sugar free / zero calorie syrups but you could just throw some blueberries in or whatever.
I've only been using fruit, the zero calorie syrups seemed a bit too good to be true. I suppose they are fine then, gonna grab one later
Anyone else always seem to always get a slight niggly, cogested cough the day after they bench?
Like clockwork
Anyone here got experience just using light weight for some muscles and doing the whole 4 seconds eccentric thing?
Is there an app or something that would play a sound(beep) at a certain intervals?
To time the rest period between sets.
stop being so autistic
nope
>ayylmao wrists
I keep getting injured around my wrist area, is there anything that I can do about it or have i reached my limit due to my lmao genetics.
depends if you're doing 200kg cleans or if you're wiping your ass
Are there any exercises that might benefit from loading one side of the dumbbell heavier than the other? Thinking of getting adjustable ones and then slowly stacking up plates
Anyone using his APp?
Is it normal to feel a little tingle or twitch in your head when you're like, focusing properly? It feels like I'm shifting into gear.
Normal? Yes
Healthy? NO
Thats sudden increase on blood. Get cooler and dont overdo it unless you want brain damage
When is the right time to introduce fitness to my daughter? She’s currently 12. Her mother is ex army & a firefighter and I’m extremely active. We both believe that working out and remaining fit is key to confidence, longevity and brain function. My wife is convinced that we need to build a home gym and get her started asap but I think that’s the military in her. I just want her to be fit and happy.
take her to a climbing gym and she'll be mogging 28 year old tech nerds in no time
Not a bad idea. I’ll pitch it to her sometime soon.
Also bumping to see if anyone else has advice
Does pic related ensure that the supplements contain what they declare or just roids/impirities of the product?
>third-party oversight of manufacturing facilities and processes, we help reduce the risk of impurities and banned substances entering dietary supplements.
https://choice.wetestyoutrust.com/
I'm confused how I can be sure my protein powder is protein?
i do high bar squats cuz ive never learned how to do low bar
i have the feeling that my upper body is falling forward when the weight gets heavy after 2-3 reps of my main working set, essentially doing a good morning at the end
how do i avoid this? i dont get lower back pain or soreness but it feels so wrong
i try to keep my lats engaged, core braced, push through heels, feet at slightly wider than shoulder width with feet pointed out slightly, trying to push my knees out.
thing is, at 75kg i can do it easily, form breaks down slightly after 8 reps, at 85kg it feels like the weight is crushing me.
is my core just too weak? idk what to do anymore
soon im gonna bench more than i squat if i cant figure this out soon
this is probably way too autistic but here it goes
with fat sullible vitamnins, how much fat do they need to be consumed with? like if i eat a lot of carrots with 200g of lean pork which has 3-4g of fat or less, does that suffice? and how far apart should they be at max? like i chomp on a bunch of carrots and an hour later i eat some nuts, are the vitamins still gucci?
How do I make my nose feel like this all the time? This felt AMAZING. I could breathe so well, it was like I had an oxygen mask on. I wish I were autistic enough to wear one all day.
i use this shit unironically to sleep
my left nostril is always kinda fricked or misaligned or something
when i put those on i always think "this is how normal people breathe"
same.
too bad they aggrevate the skin on my nose when i peel it off after only 3 times
there seem to be some other "gadgets" (picrel) you put into your nose but i cant find any decent reviews for them or how well they work
i tried those things
they dont work for me
if you wash your nose with a cleanser
dry it off
then put the plaster on
it stays on for the whole night
ye i meant when i peel it off after i wake up in the morning, it stays on the whole night perfectly fine. maybe i should try it under a warm shower
oh hmm weird
never had that problem honestly
try with warm water yea
if it's that bad why not consider a septoplasty? the surgery itself takes an hour and you are asleep.
nta but those surgeries often make it either worse or do nothing
oh huh i had no idea. anecdotally everyone i knew who got it done said it went great for them. maybe you guys can try those vapoinhaler sticks that you put up your nose and snort. it looks dumb and the effects are temporary but it's super cheap.
not too keen on getting hooked up on nasal inhalers
Seconding septoplasty doing frick all. My septum is still deviated post surgery lmao
you using those plasters?
i have slight sleep apnea and those things help
Nope, I have a cpap and that does wonders
damn isnt that shit loud af?
Mine is incredibly quiet actually. Only loud if there isn't a seal around my nose.
i should get that shit then
how much did it cost you?
It was covered by insurance, so it depends on what deal you have with them. I'm not paying a lot per month though since I hit my deductible. But I think if you go without insurance they're like $1000
hmm
i'm in eu so i might get something going with insurance then
I had my nose checked yesterday and my septum and outside walls up inside my nose is fricked. Doctor said my septum had the shape of a christmas tree and said I needed surgery if I wanted to fix it
Keep hearing storues about guys growing 1-2cm despite being 20 years old.
Literally how?
You will also hear stories about people growing 1-2inches despite being 22 years old. 99.999% of the time these guys have measured themselves wrong. Come on, you've seen how many of these morons think by their online posts, do you think they can handle measuring a task like measuring their height.
I was 180cm until 19 then shrink down to 176cm. I want to kill myself
see
How do I stop my hands from getting sweaty during pullups?
How do I know when to start cutting?
I started taking fitness seriously a few months ago, and I've mostly been doing calisthenics/functional strength training and mobility work. I play tennis, so I want to get in better shape and improve my strength while also getting more flexible. I've been trying to eat as much protein as I can, and I've managed to put on around 5kg so far. It's mostly muscle, but I've also put on some fat. At what stage do I start cutting?
Pic is current body. I'm not in great shape, but I'm trying.
There’s no set time. Just bulk until you feel fat. Then cut until you feel small. As an athlete, you might just want to bulk until it starts to affect your game. Then cut back down.
thanks. so far the only downside I've seen to my game is that being stronger means that I have to adjust the power in my shot. and I'm currently having a big of trouble controlling the length, but that's a technique thing.
so I guess I'll keep on bulking for now.
this seems pretty arbitrary, but I just checked and my waist is only 41% of my height. but I just have a slim frame because of my genetics anyway.
That's fine. Your pic confirms you don't need to cut yet.
The bulk until 48% thing just means that as long as you're lifting reasonably hard, you'll still look fairly decent year-round (depending on what your goals are).
Cut when your waist measures 48% of your height.
Bulk when 45%.
What should I look for when buying a barbell for my home gym?
One that takes plates at each end.
- Whether it's Olympic/Powerlifting standard bar or the one for 25mm dumbell plates.
- Length.
- Grip diameter.
- Bearings(Bushings).
- Coating: Stainless > Chrome > Zinc > Bare Steel
Olympic standard bar is 2.2m(7.2ft), weights 20kg, sleeves are 50mm, grip section is 28mm.
Powerlifting bars(IPF/IWF) have a bit thicker grip section - 29mm, more aggressive knurling and reduced whip(bending of bar).
Three years ago here was recommended to buy Ohio Power Bar, not sure if the things changed.
But here's the link so you can see the difference in specs/prices
https://www.roguefitness.com/rogue-45lb-ohio-power-bar-black-zinc
Was looking for an Olympic bar as I want to do normal weightlifting
Thanks for the link, it confirmed my suspicion that lifting is expensive
>Bearings(Bushings)
I'm a moron, mind explaining what I should focus on there?
>Coating: Stainless > Chrome > Zinc > Bare Steel
What difference does it make?
There's too much to type. And I'm not a barbell salesmen. Just google it.
https://garagegymlab.com/bushing-vs-bearing-barbells/
https://danteredgravestrength.com/barbell-coatings/
I'm looking at upgrading my routine by adding some new lifts in the near future, but I'm not sure how to work out how much I should be lifting without wasting a couple of workouts. Is there any way to figure out, for example, how much I should be doing for hip thrusts based on my squat or deadlift? Or am I just going to have to take a guess and adjust based on results?
i thought lifting would make the urges to get dommed by a woman taller than me go away but they got worse, what now?
Your test levels went up and took your horny levels with them. Whatever weird fetishes you have are largely independent of either; what makes your dick hard is what makes your dick hard, and I think all the trannies running around with absolute pythons is proof enough of that.
>56g of protein in 350g of cottage cheese costs $1.38
>56g of protein in 2kg of milk costs $2.22
What's the catch?
The catch is you're eating cottage cheese.
Does protein have diminishing returns. Im poor so I can't afford to eat a lot of it daily.
Say i was to eat 80g daily, but used to only eat 40. Will this double my muscle gain?
There is eventually a point of diminishing returns; even if you roid, your body can only build muscle so fast; any protein not used for that or daily processes is going to get broken down and stored as fat or literally flushed down the toilet, and an excess of protein can actually damage your kidneys. The IST sticky has a whole section on how much protein you should be pouring down your gullet.
50-60g of protein a day is like a recommended(minimum) amount for functioning adult by the govermental standards. If you're lifting, you need more.
There is a point where having more protein doesn't do much, other than being used as a fuel. I think the number was something like >0.8g of protein per lb of 'lean' mass(no fat).
>Will this double my muscle gain?
That's not how it works. I'd say start with 80-100g.
Can I replace walking with suitcase carries, with intermittent arm switching, or should I only supplement walking with a carry distance? Obviously, I move a marginally less distance doing carries as opposed to a full walk trail.
For progressive overload with variable rep ranges, supposed Im doing 6-8 reps, do you increase weight as long as you get anywhere from 6-8? Or should you stay at that weight until you hit 8 and then increase?
it is a knee problem, on April I saw a video on YouTube from nippard about the squat technique, I followed the video to the letter and frick up my left knee.
About when he speaks "driving your knees out in the direction of your toes" this video: https://youtu.be/bEv6CCg2BC8?si=HXAiFj-N0COULnE-&t=471
I overcompensated this movement, diverting the path of the knee too much to the out side and after some reps, I felt something wrong from the knee. Big mistake.
So my symptoms are feeling the knee swollen, cant sit with my leg bend for too long, sometimes cant lock out my left leg bc the swell in the knee and can`t do activities with high impact like running.
I have learned the lesson the hard way.
Is there something that I can do for knee healing?
Yes I am counting calories, brought a scale to measure shit with it
>Working weights:
Bench : 35kg
Squat:45kg
Ohp:20kg
Deadlift:30kg
>Program
Day 1:
Squats (3 sets, 4 to 8 reps)
Deadlifts (4 sets, 8 to 12 reps)
Pull-ups AMRAP
Skullcrushers (4 sets, 8 to 12 reps)
Neck curls / extensions
Calf raises AMRAP
Day 2:
Bench (3 sets, 6 to 10 reps)
OHP (4 sets, 6 to 10 reps)
Back hyperextensions (4 sets, 8 to 12 reps)
Neck side raises
Band Calf raises AMRAP
Day 3:
Deadlifts (1 to 3 heavy sets, 2 to 5 reps)
Pause squats (4 sets, 6 to 10 reps)
Pull-ups AMRAP
Shrugs (4 sets, 10 to 15 reps)
Neck curls / extensions
>deadlifts
>12 reps
what in the frick? Stop that. Deadlifts are supposed to be fricking heavy, you shouldn't be able to do it more than 5-6 reps on your last set. 12 is way too much. Also, why 4 sets of deadlifts when you're only doing 3 sets of squats? Your sets x reps sound slapped together.
You sound brand new to lifting so I have no idea why you're trying to do specialty lifts like pause squats and high-rep deadlifts when you can't even DL 1pl8.
Bro I legit don't know what the frick I'm doing, if you got any good beginner programs give em here, like I said this is my second month I'm just slapping shit together like an ape
NTA but SS/SL/GSLP if you care about strength training or Baby Groot by John Meadows if you're more into hypertrophy training
Thank you
I swear the links used to be dead thanks
Ok, got it I'll follow it and see what happens
Black person read the sticky
>Bro I legit don't know what the frick I'm doing
I mean, yeah, I can tell. You're overcomplicating what should be simple beginner stuff. Stick to SS for the first few months, then move over to something like GSLP and keep moving up from there. There's 0 reason to do high reps if you have no foundational strength.
>you shouldn't be able to do it more than 5-6 reps on your last set. 12 is way too much
>MFW I aim for 8-12 and I'm pulling 425 pounds
I pray for your back anon jesus christ. That's begging to slip a disc.
I also don't wear a belt. Then again, it's RDLs, not conventional deadlifts.
does anyone workout in bursts?
as in, thursday-saturday-sunday? running and body weight on tuesdays maybe?
my wfh schedule is changing and I hate hitting the gym between 17-20 bros
if I stretch how long do the muscles stay stretched for?
for a couple hours or until you compress them again within that time.
No. Impedance sensors (aka any consumer-grade BF% measuring device) are wildly inaccurate and can't be trusted to give even a ballpark estimate for BF% or FFMI. The only trustworthy sources are DEXA-scans or the cheaper option: a mirror.
Is there any scale that can give accurate measurements of muscle and bf%? I was looking at renpho but multiple anons insist that the numbers it gives you are bullshit.
>EMS (electrical muscle stimulation) is a machine that delivers a stimulating pulse to your muscles. This causes a muscle contraction, the same contraction you would give to your muscles when lifting a weight. So in effect it is mimicking how you would control your muscle.
Thoughts?
if something sounds too good to be true, it probably is
complete bullshit.
mfs will do anything except pick up some weights.
>mfs
Look who's too much of a pussy to say homies or even just motherfrickers. Zoomoid homosexual detected.
is that the same thing as a tens unit? personally mine helps a lot for stuff like tendon pain and muscle knots and pulled muscles. if you're implying it can help you gain muscle mass though then no of course not, it can't cause a full muscle contraction like when you're lifting among other things but it does increase circulation to the area and you can see your muscle twitch if you use it on high which is fun/feels good. but really i don't think anyone needs to try it unless they have pain. they use it in physical therapy
Should I pee with or without an erection?
Is there any difference between the seated ham curl machine and the lying belly down machine?
I think the focus is a bit different. Whenever I do the lying down curl I feel it way more in my hamstrings since I have less of my upper body supporting me.
Nothing with any proper nutrition is gonna be shelf-stable outside of jerky and protein powder. Can you not just get an icepack in a insulated lunchbox?
If I did get a lunchbox with an icepack what do you recommend then? I'm on the move constantly.
any kind of insulated lunchbox plus an icepack like this
I started Ivysaur's beginner 4-4-8 a few weeks ago. Should I add accessories to fill out the program? I do cardio after I'm done lifting, but I think it needs some core work as well
Bros please fricking help I have a shitty job and I need to eat something during my lunch hour. Something that I can prep without microwave or refrigerating it.
I'm a newbie following a 5 day dumbbell split program, but I work out during 5 weekdays and take my days off on the weekend. I'm seeing some progress in my lifts but I also do pushups on mon, wed and fri and I have been stalling on those for 2 weeks now. Am I pushing myself too hard, should I take a day off during the week instead of the weekend or maybe even transition to a 4 day program?
>5 day dumbbell program
>pushing too hard
lmao no
My dumbbells are adjustable to a point which is above what I can currently lift, so there shouldn't be anything wrong with that?
How heavy can you currently make the dumbbells? Because if it's less than 50 lbs each you're going to hit a wall fast. DB's just aren't heavy enough for full body.
44 lbs each and I won't be lifting that anytime soon, especially not for 10-12 reps.
yeah anon you're not lifting that heavy don't worry about overtraining
Why am I stalling on pushups then? I also don't think I'm overtraining but it's a bit demotivating seeing no progress in such a basic ass exercise.
What do you define as "stalling"? What are you going for?
Well I'm trying to be able to do more, but I've been stuck not being able to do more than 12 in a row for the last 2 weeks, which is just pathetic.
That's really not that bad for a beginner anon. Push ups are hardly a signifier of progress as it is.
I'm hoping to find some answers.
Occasionally, One of my ears will start to generate a quiet "humming" sound very deep inside that lasts about 10-30 seconds before slowly going away on it's own. Google is giving me tinnitus but it only loosely follows the symptoms of it so I just don't know for sure. Any sort of advice or help would be appreciated.
I get these sometimes too. Sometimes a high pitched noise. It's just pressure being released iirc.
Usually I fast all day and only eat late in the evening, but lately I’ve been going to the gym early in the morning and notice I am starving by like 11AM. Do I need to give up fasting to make more gains? What should I be eating after true gym?
>28
>5’9
>180
it would probably be a good idea to implement a preworkout or postoworkout meal, yes
Does creatine cause muscle soreness?
no. No food is gonna cause soreness outside of extra spicy food making your shitter sensitive.
hey bros i've been gyming for two years now and i havent hit 225... am i a complete failure? the highest i've benched was 190 but this tuesday i was going for 185x2 and i couldnt even get it for one...
i mean i was pretty weak when i started. i failed the bar+15(so 75) and had to use 25 lbs dumbbells. i slowly worked up to 40lbs dumbbells and switched to bench when i can rep atleast a 25lb plate... from there working up was very hard and slow
i'm thinking i should go on a bench program but i honestly think my bench is too weak to consider...
i hit 405 on deadlift in june and im close to hitting 315 on squat
>have a really bad back
>doing some chores
>have to lift heavy metal trash lid that's like 30kg OHP
>expect back to explode
>back feels great doing it
Huh?
>Be me
>175lbs 6'1, feeling a bit porky for what muscle I have
>Not able to go to the gym until 10 months
>Want to be 160lbs when I go back to the gym so I can start bulking right away.
How should I do it? I think I'll do intermittent fasting but I don't know which method to use and when to start it
Relatively new to IST since I finally decided to stop being a /vg/ fat frick.
What the frick is LONDON?
What does 2pl8 exactly mean? I get it means 2 plates, but what exactly? How much weight? is it 2 plates total or 2 on each side?
I was told eating right after workout helps stave off soreness, so I've been buying some of those protein bars and take one with me to eat right as I head out the gym, but part of me feels like a fat frick doing that then going home to eat lunch, should I just get rid of it?
Also, my current workout is mon-wed-fri 60-75 minutes (full body, strength+cardio), with 60-90 min walks on non-gym days. I've noticed I'm more strong, agile, and also feel leaner, yet my weight hasn't budged a single gram. Is it really that I'm losing fat but gaining muscle which counteracts overall weight loss, or is it all just a huge cope/placebo and I'm fricking up somewhere? I've not resorted to counting calories yet, but I'm eating way less (just lunch+dinner, small portions, no second servings), and also replaced all processed slop with homecooked meals, usually chicken, fish, or eggs with veggies, or salads. I feel like I should be seeing some actual loss after 2 months yet I'm in an endless plateau.
>What the frick is LONDON?
You'll learn.
>What does 2pl8 exactly mean?
Google.
>should I just get rid of it?
You don't need to chug some food immediately right after training unless you want to.
>I'm fricking up somewhere?
You can only gain about 1 kg of muscle per month so you're fricking up somewhere. Just working out and replacing whatever caloric dense trash you were eating before with eggs, fish and chicken should've been enough for you to lose some weight.
>What is LONDON
Old meme, don't worry about it.
>What does 2pl8 mean?
2pl8s is 225lbs. (45 from bar, 90 from one side, 90 from the other side = 225.) Before you ask yes you include the bar weight.
>Protein Bar?
Protein bars are good, but honestly just get some powder. Remember that protein supplements are NOT replacements. Eat food first over them, also make sure you eat enough protein or you won't have your muscles grow, generally you want .7 x (Your weight) for the amount of protein you want per day. Shakes are great with helping to reach this, same with eggs and chicken breasts.
>Workout?
Count your fricking calories moron, you can *NEVER* outlift/outrun a shitty diet. It sounds like you're eating correctly which is good, but make sure you count shit including oils/sauces. Get a calorie tracking app, it's easier than you may think. I use "Lose-it" but my fitness pal is also popular. Check /fat/ for more help, they're pretty friendly.
>Count your fricking calories moron, you can *NEVER* outlift/outrun a shitty diet. It sounds like you're eating correctly which is good, but make sure you count shit including oils/sauces. Get a calorie tracking app, it's easier than you may think. I use "Lose-it" but my fitness pal is also popular. Check /fat/ for more help, they're pretty friendly.
Alright, I'll give this a shot, main thing that was preventing me from even trying is I figured it'd be hard to measure stuff like a drizzle of olive oil, or having to sit there in the kitchen with scales and a calculator to add shit up, but if I'm putting in the effort to lose weight, might as well go all in trying.
Generally, olive oil is ~130 calories per tablespoon. Look up how much that is and kinda overestimate when you pour it in a pan.
You shouldn't need scales, find the weight of the meat, google how many calories in the ounces of it. Even easier if you get precut stuff, as simple as reading the label.
Yeah thanks, been checking the app, is more thorough than I expected, which helps.
Good luck fren
starting rucking 8kg @ 68kg for an hour every 2nd day
is that too high a body weight ratio? barely noticed at 7kg
how the FRICK do I do bent over barbell rows? How much weight should I use? I can do 1 pl8 but I'm worried I'm going to frick up my back
Can someone explain what happens when I eat at deficit and also workout? do I lose fat and muscle, lose fat and maintain muscle, lose fat and muscle? should I eat after I workout, should it only be protein or can it be anything?
How do I know I handle putting more weight on a barbell or that I progressed enough that I can add more weight?
Depends entirely on the deficit. Old logic used to be around 500kcal deficit is good enough to drop weight without entirely fricking your gains. Not sure if anything has come out to the contrary.
Use a structured program (SL/SS etc). If you're new enough to be asking these questions, you should be able to add weight every workout on all of your lifts.
Is it normal to often feel hungry during a bulk? I'm on week 3 of clean bulkin, 300 calorie surplus, was losing weight for a year before that. I count my calories and despite eating clean I often have to go to bed hungry, it honestly feels more difficult than it was during the cut sometimes. Is it my body trying to fatten up now that food is abundant again? Did I frick up my sense of satiety by cutting for too long?
On a bad day where I can't do as many reps as usual, should I just do some extra sets so I still hit my volume? Or would that be counterproductive for recovery?
Any recs for big titty/fat ass yoga instructors on youtube? It's either really good videos with the instructor wearing yoga pants or a really bad video with the instructor wearing a gstring. Any where the instructor is showing their starfish?
Some keywords I've used. It's hit or missed:
Naked yoga
Playboy yoga
Bikini yoga
Nude yoga
Hot yoga
Captcha WWWMNM
Is shilajit really as beneficial as they make it up to be?
>sedentary TDEE is 1800
>"lightly active" TDEE is 2150
I need to grow more muscle but I'm deathly afraid of getting fat again, but how in the world am I supposed to ensure a 300 calorie surplus when I don't even know if it's gonna be 2100 or 2450?
Eat at the lower range for a couple weeks, see how much you gain/lose then up it by 100 cal a week till you're gaining at the rate you want
I've been eating 2100 for 3 weeks now, my average morning weight has went up by about a kilogram but I've had weigh-ins that big even during the cut when I ate a lot the night before, so I can't even really tell if I'm making progress. At this rate it'll take another month at least before I can even confidently tell if I'm gaining weight or not, and if the answer is no, then it'll be a humongous waste of time.
My dumbbell shoulder press is fricking terrible, i literally shoulder press the same weight that I curl. Is there a decent form video I can reference? I feel like it has to be a form issue because I feel my joints giving out more than I feel my muscles when i do shoulder press.
5"8
workout 4 days a week in a 2x U/ 2x L compound split
eat 2300 kcal
i have not gained weight almost at all in the last 3 weeks
still at around 165ish
How much does using a hypertrophy focused routine frick your strength gains? I've been lifting for about 18 months and while I still want to get a lot stronger, I'm tall and lanky so I look like shit and want to fix that.
Anyone have a good resource/training plan for swimming intervals? Currently doing 15x100 one day a week for cross training/possible tri, been reducing rest between sets but don't know where to go from there apart from adding more volume, most of the stuff I've found so far seems moronic or involves weird drills
did some more research swimplan showed me something that seems to make sense, gonna try 250 yds drills then 2x(5x50+5x100)
so whats this about mesocycles?
Should i be eating a bit more 4-6 weeks
Maintain for another 4
THen either eat another 4-6 more, or less?
6 weeks is not nearly enough to make meaningful progress in terms of a bulk or cut.
sounds like a nightmare for your joints. Outside of bragging rights I don't see the point of them.
go before work.
higher volume on cuts usually leads to faster burnouts. I do 4 days a week on a cut vs 6 normally.
>Outside of bragging rights I don't see the point of them.
Conditioning.
I already do some pulling movements with fingers, so why not strengthen them the opposite way?
Is there a difference between 3 days and 6 days (Hitting groups once vs twice) a week while on a cut?
Lads, I am a bit of a brainlet and the sticky is confusing to me. I've finally lost enough weight that I'd like to start building some definition in my chest, back, arms, etc.
I don't want to be a body builder, I just want to be more capable and be a little more defined.
I don't understand how to build a beginner routine. What machines should I use at the local gym, etc.
Is there just a 'use these machines this many times guide' for a beginner?
Starting Strength
How the frick do you work out while having an exhausting job. Holy frick I'm beat just coming back and my reps and lifts are way worse now.
Honestly? Try to start work early and get home early
Also use pre workout
Any tip on fingertips pushups?
Are you supposed to plaster the fingers on the ground, or position them more perpendicular, like a claw?
>pic detached
Has anyone paid for the premium version of Myfitnesspal, and if so do you think it's worth it?
frick no