turned 30 this year, last April I was 335 and now I'm 242
What's a good hopefully short-ish forearm routine? I've just been squeezing a 90lb grip for two-three sets and then forearm curls in regular and reverse grip until failure
What equipment do you have available or what equipment can you afford? I can help you put together a good routine if I know that
Do you need to spread out your calories throughout the day on a bulk? Is 1,800 too many to have at once?
It'd be recommended. You'll get a better muscle building effect spreading your protein and calories out throughout the day. 5-6 meals a day would be optimal if you can manage
>You'll get a better muscle building effect spreading your protein and calories out throughout the day.
this broscience is moronic but he's partially correct about spreading your calories out. You don't digest food fast enough for meal timing to effect muscle growth, but eating 1800 calories in one sitting is probably enough to cause a big insulin spike and lethargy.
Your body is digesting protein all day, and can even store it. Yes your insulin will spike, but 1800 calories of non shit food won't have any kind of adverse effects because you can't instantly metabolised it all. The total glycemic load is lower when eating 1 meal than splitting the same food into 2.
thoughts on supersetting? is it good/bad?
i have been doing it to save time because i can do one lift while resting for the other e.g. OHP then calf raises
I often superset the warmup sets for the next exercise or only superset light isolations. Supersetting heavy lifts kinda takes away from the quality of the sets in my case
I've been doing the modified starting strength in the stick for about 6 months. I'm overall really happy with the progress but my arms are quite small compared to everything else. I'm already dog tired at the end of each workout so I'd rather not add anything more. Is there a similar program that hits arms more?
Most advice starts with something like SS or 5x5 routines or whatever. What if you are someone who is either very skinny/weak, or has an injury which prevents you from being able to ever lift heavy weights?
How do you get at least vaguely muscular/fit if you aren't able to lift much?
>injury
That's beyond my pay grade, it depends on the injury. For a lot of stuff, you want some skills but not too much, and what is too much varies... Just ask a sports doc, you'll need a personalised approach. >very skinny/weak
If you are ok with not being very skinny and weak anymore, SS works like a charm.
But you gotta eat, and you'll get fat (like 20% bf, not morbidity obese)
>How do you get at least vaguely muscular/fit if you aren't able to lift much?
I'm assuming you're a noob lifter who hasn't touch weights at all. Start off with the empty bar and keep adding weight until you reach 1pl8 on the compound lifts. Forget about strength and focus on do a 8x3 as it guarantees perfect form on each rep and keeps fatigue to a minimum.
is there any truth to the idea that you need to consume protein within 30 minutes post-workout if you want to “save your gains”?
to me it doesn’t really make sense. if you do a push day, for example, by the time you go through chest and shoulders + their accessories and get to triceps, it’s probably been 30 minutes already. in a best case scenario you’d only be “saving your gains” for the triceps, no?
nutririon timing is mostly a meme but a postworkout shake is a good way to make sure you get enough protein which is far more imooirtant than when you consune it
>work out on Tuesday after a long break >things are fine >wake up today with crazy delayed DOMS in my left brachioradialis and nowhere else, like, can barely straighten my arms level of bad that was nowhere yesterday or the day before yesterday
What happened? It can't be that I slept on it too hard, it's my bracioradialis in my left arm and nowhere else. And I only jacked off twice.
No.
Protein synthesis is boosted for like 36h post exercise, with a peak around 24h.
Having some protein immediately before, during, or after working out is great, you won't lose the initial phases of the boost, but if you fast the day after, it's all worthless.
If you're a bodybuilder on a split, you don't even notice but you're hitting the peak from the previous day with a perfect timing.
>work out on Tuesday after a long break >things are fine >wake up today with crazy delayed DOMS in my left brachioradialis and nowhere else, like, can barely straighten my arms level of bad that was nowhere yesterday or the day before yesterday
What happened? It can't be that I slept on it too hard, it's my bracioradialis in my left arm and nowhere else. And I only jacked off twice.
todayi had an upper body session but due to time constraints i had to cut my session short so i skipped bis and rear/side delts
its 5pm now, can i just do those tomorrow morning? i do deadlift/squat volume/chest supported rows/cg bench on sunday, surely like 3-4 sets of hard bicep and hammer curls + rear delt flyes and lat raises wont hurt any of those lifts too much since they recover fast... right?
Glucose levels getting high (>100 mg/dL), probably from all of the rice I eat. Any suggestions for replacing rice? Current plan is to just eat less rice more chicken or something.
How do you avoid spinning your wheels?
I've been lifting for about a year and a half and have barely increased the weight of any exercises and I'm still skinnyfat. During every session at the gym my body shakes from fatigue even when I'm just warming up.
How's this routine: >M: pullup/deadlift/OHP >W: pullup/squat/bench >F: power clean/push press/box jump/bb curl/db pullover/knee raise/calf raise >S: swimming HIIT >S: swimming steady-state
I only do one set of the power exercises and I'm short of time in general, hence putting all the isolations on one day
I can't get to the pool on weekdays but HIIT isn't the same as cardio
What about the lifting days?
over all its retared because you have this weird over lap. why dont you just do a push/pull/legs? or a full body twice a week since you have so few exercises. then you have push press AND OHP. bicep isolation but not tricep? and the bicep isnt even on a do where youre doing pull ups? the spacing between the deads and squats is moronic and they should be swapped around. theres just too much wrong with it. that said, it 'seems' like this is specific to a certain sport? if so, maybe mention that.
>full body twice a week since you have so few exercises
I am doing full body. Squat/bench/pullup and deadlift/OHP/pullup both train full body.
>push press AND OHP
OHP for strength, push press for explosiveness.
>bicep isolation but not tricep
DB pullover trains triceps
>the spacing between the deads and squats is moronic and they should be swapped around.
What do you mean? I spaced them apart because I find it too fatiguing to do more than one lower body compound in a day (I'm on a cut) and my form breaks down on the second one.
>it 'seems' like this is specific to a certain sport?
Not exactly. The two main compound days are training for strength, the power clean/push press day is training explosiveness to help with swimming and for martial arts (I don't take classes atm but I practice to keep the skills I learned) and the isolations are for hypertrophy/filling in gaps left by the explosiveness exercises.
6 months ago
Anonymous
>I am doing full body. Squat/bench/pullup and deadlift/OHP/pullup both train full body.
wrong. youre missing a horizonal pulling (rowing) movement and a vertical pushing movement for shoulders and the same for the second except you have a vertical pushing movement but not a horizonal. do you even know the six main compound movements? >OHP for strength, push press for explosiveness.
fair >DB pullover trains triceps
they do not. the tricepts are not being contracted in an eccentric way and they arent the primary muscle being used (might be using the wrong words there but whatever). not isolation >What do you mean? I spaced them apart because I find it too fatiguing to do more than one lower body compound in a day (I'm on a cut) and my form breaks down on the second one.
you have deadlift x squat xxxx. do you see the issue with spacing?
Not exactly. The two main compound days are training for strength, the power clean/push press day is training explosiveness to help with swimming and for martial arts (I don't take classes atm but I practice to keep the skills I learned) and the isolations are for hypertrophy/filling in gaps left by the explosiveness exercises.
if you want to train for strength, then... strength train? im like 1,000,000% sure that SS would be better due to the fact that it has cleans or snatches or something like that, which would be way more useful for explosiveness
6 months ago
Anonymous
>wrong. youre missing a horizonal pulling (rowing) movement and a vertical pushing movement for shoulders and the same for the second except you have a vertical pushing movement but not a horizonal. do you even know the six main compound movements?
If you mean horizontal/vertical push/pull, knee flexion and hip hinge then yes but I think it's a meme. How do my muscles know I'm rowing and not pulling up? Both use the same muscles.
>>DB pullover trains triceps >they do not
I start with my elbows bent and straighten them before I raise my arms.
>you have deadlift x squat xxxx. do you see the issue with spacing?
I suppose but it works better for me atm. Before cutting I was doing something like: >A: squat/power clean/bench/pullup >B: deadlift/front squat/OHP/pullup >AxBxAxxBxAxBxx
I think you'll agree this is more balanced as it has a hip hinge and knee flexion exercise on each day. But I can't get through the power cleans on day A or front squats on day B atm due to fatigue from cutting. I still have 4-5 kg to lose.
6 months ago
Anonymous
>How do my muscles know I'm rowing and not pulling up?
the same way you know theyre different when you feel them deliberately? put your arms straight out then pull them in and squeeze your shoulder blades together. now put your arms straight up in the air and pull your elbows down to your sides. they are different movements are target your back muscles differently. >I start with my elbows bent and straighten them before I raise my arms.
seems ineffective as isolation. why not do bench (or variation) 2x a week and proper isolation like skull crushers or tricep extensions? >A: squat/power clean/bench/pullup >B: deadlift/front squat/OHP/pullup >AxBxAxxBxAxBxx
this is a lot better but then you might as well just go with a push/pull like
A: squat/bench/ohp
B: deadlift/pullup/row/cleans (only do deads every other B worthout/once a week)
AxBxAxBx etc
6 months ago
Anonymous
You don't want it badly enough. I hated going out into public and being around strangers in the gym. I felt uncomfortable every second around them, but I went 4 times a week anyway, because I wanted to get stronger. Btw headphones and some music or podcast can help you zone out and ignore people around you while you lift.
If you want to lose weight and you eat more than one meal a day, you don't really want to lose weight.
>full body twice a week since you have so few exercises
I am doing full body. Squat/bench/pullup and deadlift/OHP/pullup both train full body.
>push press AND OHP
OHP for strength, push press for explosiveness.
>bicep isolation but not tricep
DB pullover trains triceps
>the spacing between the deads and squats is moronic and they should be swapped around.
What do you mean? I spaced them apart because I find it too fatiguing to do more than one lower body compound in a day (I'm on a cut) and my form breaks down on the second one.
>it 'seems' like this is specific to a certain sport?
Not exactly. The two main compound days are training for strength, the power clean/push press day is training explosiveness to help with swimming and for martial arts (I don't take classes atm but I practice to keep the skills I learned) and the isolations are for hypertrophy/filling in gaps left by the explosiveness exercises.
why not ask your coaches then? i didnt read that article yet but, >debate
dang you sure showed me. anyways i cant respond your long post atm.
>Wednesday / Saturday:
Running (10km)
Front Squat, 4x8-10
Romanian Deadlift, 4x8-10
Hanging Oblique Knee Raise
Weighted Crunch
Been getting good results so far >5'10, 220lbs >about 5 years lifting experience >chest 49", arms 17", forearms 15", quads 29", calves 17", waist 33.5"
you know the muscle/tendon(?) right at the groin that you can feel with your hands/pinch up a little? you can also actually see it when you're spreading your legs. what is it called?
Is it true that if you're trying to focus on building your glutes, it's best to stop the squat just before your legs are ground level and go up from there? In other words, are you supposed to start going up before you hit the point where you would start deepening the squat below the knees?
Anyone tried doing a day for different aspects of fitness/athleticism?
e.g. >mon - strength - 3x5 bench, OHP, deadlift, squat, pullup >wed - hypertrophy - 3x8-15 curl, tri ext, leg curl, leg ext, leg raise, back ext, cable flys, lateral raise >fri - explosiveness - ?x? power clean, plyo pushups, ... >sat - HIIT - hill sprints >sun - SSC - 5-10K run
or is it pointless and you should just do mesocycles?
Yep absolutely pointless. I've done stuff like this and spun my wheels for years. You have to sacrifice things, you can't train everything at once. Only once I started doing that did I start making gains.
>https://bodyrecomposition.com/training/muscular-tension-and-muscle-growth
Do Lyle McDonald's theories about mtor and "effective reps" hold significant merits to the joke that is natty lifting? I was thinking about running Doggcrapp over winter to see what happens. I'm just nervous I'm trying something so atypical and seems too good to be true and if it was demonstrably real you could hypothetically even make calisthenics work with proper loading.
This is just basic human physiology, so yeah, it works. Your physiology doesn't change because of steroids, just your capacity for recovery and the fact steroids will activate hypertrophic pathways 24/7 while you're juicing, making you grow from nothing.
The idea that natties need to do more volume and frequency and do it far from failure is one of the dumbest total lies in lifting culture. It's not even a myth, it's just a lie. The older guys might have not known why, but their dropsets, rest-pause, holding contractions to failure shit they all tried were all much more "scientifically" valid than the modern "hard reps are bad :~~*" shit you see on youtube.
Criticize at least one of Lyle's positions so I can take you seriously. I know he's usually right but he's also crazy and human so he can't always be right.
>Eat like shit all weak >Sleep like shit all week >Stress from work and interpersonal problems all week >Friday comes, can't lift previous week's load
Is it all in my head that my shit weak is making me perform shit? I got decent sleep and carbed up today but I feel so out of it. I'm still pushing through the workout even if it's half assed, I assume that's probably still productive?
Food and sleep are like 80% of muscle growth and maintenance. Stress is also energy-draining, both directly and because it tends to frick up sleep and eating schedules. You probably lost muscle and strength, so you'd have to lift less weight or do fewer reps. I would still do the same exercises if you can, though. It's just a sad fact of life that progress isn't linear and uni-directional because there will always be external hindrances, unless you're a trust-fund baby.
add mayo or hot sauce and diced red onion or pickles. look up tuna salad recipes
On a cut so I'll try that
Like canned tuna? Pickles and a little horseradish mustard do the trick for me. As well as a glass of water to help it go down because that shit can be so dry that it gets stuck in your throat.
Yeah canned, I drained the water, put it in a plate, seasoned and realized this is jawserize 2 bites in
Like canned tuna? Pickles and a little horseradish mustard do the trick for me. As well as a glass of water to help it go down because that shit can be so dry that it gets stuck in your throat.
Anyone here tried hanging or inversion boots or cuffs? I used to be 6'3" but my spine and hips have become misaligned and now I'm 6'2" i wanna use some of these on my squat rack but I don't wanna get shitty ones.
I have a couple
Is is truth that muscles stop growing if you do the same exercise all the time and only increasing the weight overtime?
If I want to reach Adonis index, and I'm lazy, is it a good idea to aim to exercise only the important muscles to reach it? (shoulder, back and chest)
Going on a date today and my hands look like this, is that a good or bad thing? It's my second date and on my first one she complimented me on my muscles and asked if I work out
Alright cool I was thinking that cause rough hands is manly and stuff but most people say I have an "old soul" so I wasn't sure if that was still the idea among people
>be me movie character >chad buys me drinks all night at the bar cuz he’s a cool dude and the life of the party (does this for everyone) >get too drunk and take a light hearted joke too seriously >sperg out and text him non stop that night about how he can’t hang with me and my friends anymore >thought he was trying to bang this uggo i wanted to plow and he was gonna steal her from me >got really jealous and ruined a potentially good friendship for nothing >uggo didn’t even bang me. She went home with her friends
This was a month ago. He just laughed it off and ghosted me. Now he won’t even make eye contact with me at the bar. I’m so fricking stupid why do i do this shit
Can somebody tell me why hcg is not making my balls big again? I’m taking 250 every three days or 250/500/250 for one week. Nothing has worked so far. My balls are so fricking small that they live in my inguinal ducts permanently. I’m about to stop and pct
i often faint from hot showers but i have low blood pressure (like average 70/40). check your bp before and after your workout and make sure you're hydrated
Gym noob here, working out consistently 4 times a week and currently in my second month. Recently i started adding more weight and lowering my reps and noticed that my stomach is upset after a few sets. Also getting dizzy standing up doesn't seem to go away.
I don't really want to do bench and OHP together either, the one I do second suffers.
What about >A: pullup/squat/bench >B: deadlift/front squat/OHP >C: squat/X/machine row/Y
X could be a posterior chain exercise like RDL or back extensions that is less fatiguing than conventional deadlifts, while Y could be a pressing exercise like dips or incline press which are also not very systemically fatiguing (and I won't care about the progress as they're not a main lift).
>How do my muscles know I'm rowing and not pulling up?
the same way you know theyre different when you feel them deliberately? put your arms straight out then pull them in and squeeze your shoulder blades together. now put your arms straight up in the air and pull your elbows down to your sides. they are different movements are target your back muscles differently. >I start with my elbows bent and straighten them before I raise my arms.
seems ineffective as isolation. why not do bench (or variation) 2x a week and proper isolation like skull crushers or tricep extensions? >A: squat/power clean/bench/pullup >B: deadlift/front squat/OHP/pullup >AxBxAxxBxAxBxx
this is a lot better but then you might as well just go with a push/pull like
A: squat/bench/ohp
B: deadlift/pullup/row/cleans (only do deads every other B worthout/once a week)
Looks like your setup is mostly correct but your upper back isn't tight enough. Your hips are initially in the right place but you raise them before you start the pull (making your back angle like a good morning) and you don't control the bar down making you tip forward and ruining your posture for the next rep. >keep upper back tight >shoulders should move before hips like standing up normally >push the ground away with your feet >maintain tension until the bar is settled on the ground >if you lose balance you have to do the setup again for the next rep
Also I couldn't tell if you were bracing but bracing is important and form videos often don't say that somehow. Breathe into your belly, hold the air in, and tense your abs before you start the pull. Breathe out at the top, then brace again to lower the bar.
>what bf% to start noticing face gains?
Highly individual. I noticed it around 15-17%.
>what is the most accurate way to measure bf%?
At home, calipers if you know how to use them (mine say 25% but I can see my top abs). I believe medical imaging (MRI?) and underwater weighing are the gold standards.
My renpho scale seems good enough, it says 17.5% which is much more plausible than 25.
Dynamic mobility exercises make good warmups, and static stretches can be done at the end so you don't need dedicated days for mobility. Light/steady state cardio sessions are probably best done on the day after resistance training (even if you will train again the next day) because the increased blood flow helps recovery. You can do as many sessions of low impact, low intensity cardio (like cycling at a reasonable pace or swimming breast stroke) a week a you want pretty much. You can do high intensity cardio or HIIT after lifting sessions or on their own day.
If you have mixed lifting goals as well (more than one of strength, hypertrophy, endurance and explosiveness) you can easily work two or more on the same day so they aren't spaced out as they would be if you tried to do one day for each. E.g. start with heavy compounds for strength, then follow up with high rep sets of the exercises you want to use for hypertrophy or endurance.
This is what I would do as and suggest for a noncompetitive lifter. Competitive athletes use periodised training, e.g. they may spend 4-12 weeks (called a mesocycle) building cardio and endurance, another mesocycle on strength and explosiveness, another one on technique for the sport. I don't know much about it but presumably they continue training the previous mesocycles' skills with less frequency, since you lose fitness and strength quite quickly when you stop training them.
Are you supposed to start going up before you hit the point where you would start deepening the squat below the knees? If you want to focus on glutes, I mean.
how do i like force myself to go to the gym and like not hate it? i hate people, i hate sweaty, half naked moaning dudes, i hate public spaces, i hate the reek of the sweat, i hate how tightly packed the machines are, I'm self conscious as frick, I FRICKING HATE BEING AROUND PEOPLE but I'm a fat fricking pig and i would like to get in shape, id get a personal trainer but holy shit gyms are so unappealing or even they make me want to stay fat just so i don't have to be in a place like this. id love a private gym but don't have the space in my apartment and the complex doesn't have one either
i know how awful social anxiety can be, especially when you hate yourself, but theres really nothing for it except to knuckle down and barrell through it
that said maybe consider a different gym or a program that doesnt require one
1. get a home gym, even a bare minimum one if you live in an apartment
2. move to a place that has a private gym
3. just go to gym even if you hate it, consider it your punishment for getting fat
Well, 90% of weight loss is a diet.
But if you want to get somewhat fit, even calisthenics will work. Unless you're anxious about doing exercises outside too. (assuming you can't do pushups/pull-,ups in your apt)
You don't want it badly enough. I hated going out into public and being around strangers in the gym. I felt uncomfortable every second around them, but I went 4 times a week anyway, because I wanted to get stronger. Btw headphones and some music or podcast can help you zone out and ignore people around you while you lift.
I want to lose about 30-40 pounds, in like 6 months.
What daily/weekly routine do i need? I think i can only work out like 4-5 days a week.
And i should spend the other days either doing chores and junk, or resting.
So in a day, wake up time...7am or 10am?
We'll assume 9am, and go home/sleep time will be 7pm or 10pm? We'll assume 8pm.
So basically about 11 hours. Plus 1-2 meal times about 30mins to an hour. Maybe replace one meal with some fiber bar and water or protien shake?
And then more important, what type of exercise? I was thinking walking many hours, non stop, or light jogging with some walking for breaks.
troony here
i started doing bodyweight stuff a few months ago and i can now do a pushup but that also made my shoulders wider so what bodyweight stuff can i do for my lower body to make my hips wider to balance it out
>be fat >run a 5k today >do better than before, look up stats >realize men do way better than women, the entire run I was thinking "beat these girls around my age near me with big asses" >realize it's no accomplishment because men run miles way faster statistically >research this more and realize gym bro guys who date gym rat women are just cheating because they're mogging their gfs forever and always which probably turns them on
Wtf?
I can't sleep and (technically) yesterday had DOMs from squatting heavier than usual since I hate squats.
I'm having today as a rest day and lifting/running/boxing on weekdays. How bad would a night on no/little sleep affect my recovery?
Outside of me feeling like shit all day I might
I bougth some pre workout and it has creatine in it. I did not want creatine so I'm going to buy some without. What do I do with the tub that has creatine in it? Do I just toss it?
When swimming in a pool, how badly am I fricking over my body's temperature regulatory systems whenever I get out of the regular pool and sit my ass off in the warm (34-35 celsius) water
...only to go back to the regular pool to swim some more
I'm a wimp who can't really handle the cold for too long, but I'm also easily swayed by people saying something's bad for me
>do a 4 month cut and lose 7-8kg of bf% >start first real bulk >eat pretty much the same as on a bulk but add "fun" calories to be in a surplus >strength/lifting stats increase dramaticly over the last 3 weeks after being the same in the last 4 months on the cut >bodyweight pretty much stays the same or guys down
this is my first real bulk. am I actually recomping here? I lift 6x per week and do 4x 20 minute cardio sessions per week. I feel like I am not really bulking, just recomping here. my bench went from 100kg for 5 to 110kg for 5 in just 3 weeks, I obviously do something right here but not sure.
just start off with the bar. Give your body a chance to adapt to the movement, especially if you intend on doing these to parallel. Then just add 5 to 10lbs every session and you'll be using appreciable weight in no time.
I've been fat most my life and now I've finally got down to this size. Problem is I didn't build enough muscle mass during the weight loss. Now I'm wondering if I should bulk or cut? I feel like cutting isn't gonna do anything anymore but I'm worried about adding more calories and getting fat again.
Continue cutting but don't do it the brainlet muh calculators method that everyone uses because that is basically playing spin the wheel and assuming the calorie count you landed on is accurate (protip it's not)
Here is the 200IQ method (I came up with it and I am a high IQ gigachad) >count calories without trying to control your diet for a week >work out the average over the week >subtract 100 >that is your calorie intake for the next week >if you are losing weight keep going >if not subtract 100 again the following week
This is the gigabrain method because your brain actually knows exactly how much to eat to maintain weight (homeostasis is one of its jobs and it's extremely good at it), TDEE calculators are for arrogant fools who think they can guesstimate better than a system developed by billions of years of natural selection
How the frick do I get rid of dandruff? Maybe this is just reaping what i've sown by shampoo and conditioner every day when I was younger but frick me i'm so tired of seeing goddamn table salt all over my hair whenever i do anything to jostle it
The small flakes are normal dead skin, not dandruff, so dandruff shampoo won't do anything (real dandruff is a fungal infection)
Your problem is you don't clean your scalp vigorously enough when you wash your hair, so the dead skin just stays where it is and gradually works its way out
You fix this by: >rubbing your scalp vigorously when you wash your hair >making sure you wash all the shampoo out (use the high pressure mode if your shower head has it) >brushing/combing your hair at least twice a day and making the teeth scrape your scalp
Since learning that I almost never see white flakes in my hair or on my clothes
https://i.imgur.com/8l2kSdO.gif
Haven't been at the gym all week.
I was initially going to go back tomorrow for shoulder/legs but I'm tempted to go today to do some bodyweights exercices to get back into it. Should I?
Also:
I want to build a minimalist abs routine that I can do at the end of each workout. Mandatory exerices are > Ab wheels > Leg raises > Stomach Vacuum
Anyone to help me build a solid session with these/other exerices to train my core?
No
It's ok to switch between different training methods but since you haven't been to the gym for a week (apparently without a good excuse) you just sound lazy and like you're going to start fricking around
Go to the gym homosexual
I have what I think is a shoulder impingement and tennis elbow in my left arm. I feel pain when I bench and OHP. I don't want to pay $1k for a doctor visit because I don't have insurance. WIll this heal on it's own or are there stretches specifically for should impingement that could help?
Been doing callisthenics for 3 months now, 4 days a week. Progress so far >pullups 3 to 7 at a time >chin ups 3 to 8 at a time >squats normal to pistol squats (8 in a set, 3 sets) >also doing a few other exercises like pike pushups, incline sit ups
I have gotten much stronger and feel much better in general but my arms look even thinner than I started (even though I am getting measurably stronger consistently).
I knew I wasn't going to look like a normal gym going person even before I started doing callisthenics but I never thought the change would be this minor. I do look slightly more "athletic" but that's about it.
You probably heard all of this a million times over but >are you sleeping enough? >are you calm and not stressed all the time? >do you drink enough water? >is your diet balanced? >are you at a surplus or at least maintenance?
Also you didn't post many details about your routine, but while 4day/week is fine I'd try to increase volume so either sets or difficulty of exercises. You are the ultimate judge: before going to bed do you feel like you could have done more? If yes, do more. If you don't do this, start immediately (does not go just for lifting btw). Also keep in mind it takes a few months to see progress, especially if you are on the taller side - this is true for both calisthenics and lifting. Your starting point also plays a role. If you start skelly, it might not seem much to you but it might actually be quite significant.
Gave wall isolated dumbbell curls a try and it turns out I can do about half the volume of normal curls. Are wall isolated curls just harder or do I really cheat so much when doing normal curls? I thought my form was good enough...
anyone have any adjustable bench recommendations? One i have now is pretty wobbly so i need to replace it. Preferable something under $200 if possible.
Haven't been at the gym all week.
I was initially going to go back tomorrow for shoulder/legs but I'm tempted to go today to do some bodyweights exercices to get back into it. Should I?
Also:
I want to build a minimalist abs routine that I can do at the end of each workout. Mandatory exerices are > Ab wheels > Leg raises > Stomach Vacuum
Anyone to help me build a solid session with these/other exerices to train my core?
What's the best workout plan if one would like to lift 3 times a week but can't lift heavy (for all these 5x5 routines).
I fricked up my shoulder years ago and I really don't think I can go heavy on shit like bench press.
what did you do to your shoulder?
something like SL is probably fine as long as you're mindful of your injury and do enough supplemental rehabilitation work. Although if it was years ago it should be in a good spot now unless you've done nothing to strengthen it. Do machine work if you're seriously that fricked.
Looks like i've sprained one of my ab muscles and i've been out of lifting for a month already. Anyone got any experience with such an injury? Can I do less ab-intensive exercises with lighter weight to at least do something and not just wait? I have no idea how fast it'll heal and get back to normal.
Will daily finasteride and occasional onions protein kill my dick? I need to avoid norwooding and I like baking protein sweets, but whey bakes like shit and casein is prohibitively expensive where I live.
The hell does your height matter? It's all about your body weight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
1.6-2.2g/kg of body weight spread over 3+ meals a day is optimal for muscle gain, and of course you should be in calorie surplus too.
Let's see what you've linked then. >https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2018/12/20/industry-presented-blog-protein-myth-vs-fact-more-truths-about-protein-for-the-active-individual >Intense or prolonged activity causes an increase in muscle protein breakdown, which is typically followed by an increase in muscle protein synthesis over the next 24 hours. The consumption of high-quality protein during this period enhances this process – accelerating the recovery process and stimulating skeletal muscle growth. While 1.6-2.0 g/kg/d should be used as the base recommendation on days with prolonged cardio exercise, additional protein can be added to the diet post-exercise to improve recovery.
You total fricking imbecile.
6 months ago
Anonymous
No fricking argument
6 months ago
Anonymous
Your source literally supports my claim and directly contradicts yours, the embarrassment you're feeling right now is totally fricking justified.
I have been wanting to add pullups to my routine for a while. I have vertical bars as reinforcement/railing of my stairs like picrel, would they work the same as pullups with an horizontal bar? I already tried and the biggest problem was that unless i grip with gorilla strength I start slipping, but aside from that and being a bit more bicep heavy will it be fine? It'll be a bit before I can get and mount a proper one, so if they are fine I'd also like some suggestions to reduce slipping, would gloves help?
i have 3 questions
when should i take electrolytes when going weight training?
when should i take dextrins when going weight training?
and is there actually something about the "you can only aborb 30 grams of protien per meal" myth? or is it actual bogus
>when should i take electrolytes when going weight training?
during >when should i take dextrins when going weight training?
sugar? >or is it actual bogus
its fact but more a range of 20-40g
The hell does your height matter? It's all about your body weight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
1.6-2.2g/kg of body weight spread over 3+ meals a day is optimal for muscle gain, and of course you should be in calorie surplus too.
said, also not new to lifting, been at it for couple years, just want to get more serious about it now
yes imo gertting 200g of protein foods will satiate you a lot thus leaving meals on the plate
6 months ago
Anonymous
yeah, thats true i guess, meals dont wanna go down very easy at times when i have to eat so much, even when its real protien heavy.
i will try to spread it out more throughout the day,
and thanks, i will try making some electrolytes and carb shake to take to the gym
6 months ago
Anonymous
imo carbs matter a bit more
for energy throughout the workouts
for me, i take small packages of gummibears to the gym
if i feel kinda meh halfway through
It will be harder to gauge your progress.
You'll have some shit days that you won't know if are caused by less days of recovery, and great days that you won't know if they're caused by an extra day.
I had the latter yesterday, it was good
but I understand the angle you are pitching
its just that my wfh schedule has changed and I'm exploring avenues as I hate gym time between 6-8 PM
Ran 20K yesterday for my weekly long run.
Feeing slightly stiff. Today is supposed to be leg day. Is it dangerous to be squatting lmao3pl8 on shaky legs from a long run?
I do a PPLPPL split with Saturday as my “rest” day where I do a long run and don’t lift.
I throw in rest days as needed and so my schedule led to leg day being Sunday.
I ended up going, it was tougher than usual but I finished the workout and did my 30 minute recovery roon immediately after. Now I’m going to eat a 3,000 calorie meal
yo guys is it weird if I wanna get sexy underwear just for myself? I ain't got a gf or anything but I saw some shit that made me think "Damn, I'd look good in that". Frankly idek if chicks even like that kind of stuff but I think I'd look good in em
Gone from 127kg to 106kg, just lifting 5x5 as per the sticky and a bit of a diet tidy up (No large chai lattes, skip dessert etc). I actually look pretty trim despite the heavy weigh (tall and broad frame), but I can't seem to get rid of my chin fat and it makes me look skinnyfat basedmode. Do I just need to cut my diet further, or are there specific lifts I can do to get rid of this pudgy under-the-chin stuff?
I went from 95 to 78 and mine literally went away
maybe lose 5-7kgs more and see where it takes you? otherwise its impossible to target your neck and face of all places, but on the flip side, its also one of the easier places to have cryo-something done
I havent done it but a buddy of mine did it and while it didnt work miracles I'd say it looked visibly sharper
I went from 95 to 78 and mine literally went away
maybe lose 5-7kgs more and see where it takes you? otherwise its impossible to target your neck and face of all places, but on the flip side, its also one of the easier places to have cryo-something done
I havent done it but a buddy of mine did it and while it didnt work miracles I'd say it looked visibly sharper
I'm not cutting, I guess I could call what I'm doin is living a decent, balanced life.
I'm on vibes most of the times, but I cut processed food and alcohol so much and consume protein heavy healthy meals, so I burn fat
just do it, but keep it secret. or maybe keep it around and if you get a gf or guest, tell them you got it for them.
ngl it's kinda fun to put on the lingerie I bought for my gf
no gaylord he was talking about expensive sexy boxers or something
I think? lel
>no gaylord he was talking about expensive sexy boxers or something
Yeah this, sans expensive, they're actually really cheap but yeah, sexy boxers. Didn't even know they made that type of underwear for guys, and I kind of wanna get a pair though just for the hell of it, but idk if it's weird to have that kinda stuff when I don't even have anyone to show it off for but myself.
6 months ago
Anonymous
well I mean the confidence itself can propel your chances of showing it to someone
100% go for it if its not gonna cause financial inconvenience
6 months ago
Anonymous
Yea it's all stuff that's on sale so I can get a few pairs for like 15 bucks, so I think I'm just gonna pull the trigger on it
I'm looking for a cardio mapping app that doesn't require you to create a god damn fricking account just to use it.
I used to use Noom Cardio Trainer.
Something to track my pace, distance and route as well as a log of workouts, that's all I really want.
>what gives you motivation to be in the gym
I'm 6 months in but so far: >lifting is fun >it's nice to somewhat switch my brain off and focus on my body for an hour >I notice parts of my body looking better every so often
I'm thinking of joining competitions next year for powerlifting and swimming
I'm on day 4 of DNP and I'm not feeling any heat even though I lost an inch off my waist, is it bunk or is this normal? I took an extra pill today and I still feel nothing. I opened up the capsule and the yellow powder in it stained my fingers yellow so unless they went through a lot to fake this it seems legit.
Crazy cravings for healthy food wtf I just had ate 4 bananas and half watermelon, do I have a lack of vitamins or something? I want so much to eat veggies and fruit, I'm not cutting bodyweight has been they same for weeks
just pulled the trigger on a set of nuobells. 5% off on bellsofsteels website plus the veterans discount they came out to the same price as from the smrtfit website's current $100 off deal. got them in blue. looking to pick up a rogue echo bike too but I need to make some room in my basement. I have a shitty old bar that's only ever acted as a liquor cabinet so I think that's going to be the move
bulk or cut guys. I feel awful about my build rn. I have small ass arms (14-14.5 inches) and I have a slight gut. A cut will make me look like an uber twink. I'd have to cut below 155 or so. Bulking anymore will make me look like the fattest, softest, smallest homosexual in the gym.
6' 165lbs, cutting should not even cross your mind. You sound like you're still on the skinny side of skinnyfat. I can probably bet money that you have self image issues more than anything else.
>eat slightly above maintenance >train hard >track your progress in writing, both for lifts and body measurements >shut the frick up because you probably look fine
Whenever I try and "bulk" I just get fat. I spent the last 2 years training almost everyday and eating well with protein but my lifts are pathetic. I'm talking a 75kg bench. I'm 183cm tall and started at 64kg so definitely under weight but now I'm 79kg and just look fat with no real muscle. Is it possible it's just low T or am I fricking up my eating? I've tracked it before and got 2500+ cal with ample protein. Is it the workout just not doing enough?
I've been getting a pretty uncomfortable clicking in my biceps while overhead pressing for half a year now. It happens on the way down in BOTH arms, only happens when I use a barbell, and happens just when the bar passes by my chin, very close to the start position. I've found that taking an extremely wide grip makes it less painful but it still doesn't go away completely. If I only use the bar I don't have an issue but that seems pointless. I've also tried to avoid the exercise for months at a time, but as soon as I try again I get the same issue on the very first rep back. Now getting really annoyed because this lift is lagging significantly behind all my others as I can't stand to do the exercise consistently. Today I tried it again, could only do 85 lbs for 4 reps since I'm so out of practice, and got mogged by a woman doing the same lift in the rack next to me...
Anyway, what the frick is wrong with me and why is this happening in my biceps of all places?
I tried it a year ago, my goal was a 72 hour dry fast yet I only lasted 48 until my body couldn't stop shaking and I was weak/limp.
Apparently it's a healthy practice. Should I keep doing it? Should I do wet fasts instead? It's not like in trying to lose weight. I just do it under the assumption it's healthy and good for you twice a year.
You also gotta check which ones acts insulin-like, or spike insulin. It's a whole mess, you're better off doing without.
If you need a flavour, add some salt (no-salt if you want better electrolytes, it's what plants crave) to whatever, not sugar.
What does it feel like to wear an oxygen mask while running on a treadmill, does your stamina last longer due to the supplemental oxygen allowing you to breathe more easily
My tooth fell out last night. I'm 27 with no dental insurance. My friends and Google say it could get infected if I don't see a doctor soon. Does anyone here know how much time I have?
It's not that bad. I don't really eat like shit. I'm already IST so I was eating candy when it happened, but I don't eat candy every day. It was just a treat. I brush everyday and try to remember to floss. I genuinely don't get what I did to deserve this shit man. Like how is it possible for this to even happen
I need help with squat progression.
I can squat 80 with good form for all my reps/sets.
I can also squat 100 for all reps/sets but I feel like my form isn't good, ass sticking out too much, what do i do?
forgot to mention, on 80 it doesn't hurt my back too much but on 100 It's very heavy and I tire quick just by holding it, also i feel like im going to failure on each set, much more power than when i do 80
Nausea at the end of my workout what can cause it?
Just had a normal leg day, but at the last exercises I started getting the feeling of vomiting. I haven't really changed anything, I drank the same amounts of water as I always do in the gym.
My last solid meal was roughy 4 hours before the workouts, but I've done thet multiple times without getting nausea
I really had to go home and lay down it was that bad
what the FRICK are you supposed to say when a woman asks what are you thinking about when you're just sitting there completely still just watching your eye floaters? are you supposed to be constantly be thinking of a specific thing 24/7?
i do think about this quite a bit. nyc has always been recognizable, but for the past 20 years, the skyline is unrecognizable. i don't even think foreign people would know what city it was from a picture anymore
I think you don't get what "rest day" means. It's not some sort of sacred holiday that limits what you can do, it just means don't do any intense exercise. Light cardio is fine, swimming is fine, shit hiking and other stuff is fine. As long as you're keeping your calorie intake consistent day-to-day it literally doesn't matter what you eat.
lmao no, you don't understand how food works. Carbohydrates are just easily-digestible form of energy. They make up the majority of the human diet by a large margin.
The body doesn't just randomly decide "I'm going to turn this food directly into fat"; your body uses energy for all functions, right? Those are calories. Now, if you eat exactly as many calories as your body burns in a day, your weight will remain identical. But if you eat more than how many calories you need in a given day, your body will convert the excess to bodyfat. It doesn't care if these excess calories are carbs, fat, or even protein: it all gets turned into bodyfat and stored for future use.
So if you don't want to gain fat, worry about your calorie intake, not your macros.
lmao no, you don't understand how food works. Carbohydrates are just easily-digestible form of energy. They make up the majority of the human diet by a large margin.
The body doesn't just randomly decide "I'm going to turn this food directly into fat"; your body uses energy for all functions, right? Those are calories. Now, if you eat exactly as many calories as your body burns in a day, your weight will remain identical. But if you eat more than how many calories you need in a given day, your body will convert the excess to bodyfat. It doesn't care if these excess calories are carbs, fat, or even protein: it all gets turned into bodyfat and stored for future use.
So if you don't want to gain fat, worry about your calorie intake, not your macros.
additionally fat doesn't turn to muscle and vice versa: they are entirely different processes that do not impact each other.
>Been doing hip thrusts >Noticed my glutes growing >Noticed thr gym thotties were catching a peak at my posterior
Any other great glutes exercises? I'm starting to mog the normie prostitutes at my gym who do nothing but butt exercises. I want them to be filled with envy as I a male surpass their flabby asses with my superior glutes
would incline hammer curls be good? i found regular incline curls awkward bc the strength curve feels weird in my biceps, would it work better for brachialis?
honestly I feel like not everyone is built for every exercise: incline curls were always painful for me unless I went so light to the point I didn't even feel the exercise. I'd just recommend finding a different curl exercise that doesn't hurt or feel awkward.
I think I may be over training bench. I've lost weight while working out and although I have a flat stomach, my pecs are so huge compared to my body I look like a girl. I know I might have mild gyno but is it a good idea to just stop focusing on strength push and do cardio push instead to maintain some kind of tricep tone?
on a bulk or maintenance, mostly a meme. On a cut I've noticed a considerable difference in recovery if I take them on heavy leg days. So, I'd recommend them for heavy days on a cut.
They're basically just in every protein shake, so even if they have serious health benefits (supposedly independent of protein they do) they just end up lumped with your benefits of any regular protein shake. I will say the benefits of shakes over regular meat seem good pretty often.
Realised one of my legs is massively stronger than the other and I'm sure it's the culprit for my dogshit squat progression, anything I can do to target that leg without screwing over my gains on the other?
Idk, this might actually deserve its own thread, but I travel for work a lot and today I realized I can probably use the little 3ft and 5ft hotel swimming pools for workouts even though there's rarely deep enough to actually even swim. What are the best workouts in the pool?
despite squats and deadlifts my glutes are weak as hell, to the point where I've gotten wobbly just ascending stairs. What are your favorite glute targeting exercises?
>cleaning ears >zero ear wax in right ear >lots of ear wax in left ear >it's been like this for months now
What gives? I know I used to produce ear wax in my right ear in the past. And my right ear is always feeling clogged
its your skull and possibly environmental changes. I got jaw problems, TMJ, and my ear canals are unusually tight which leads to massive ear wax. air pressure might be messing with it, you might be sweating more and producing more wax as a result. during the summer months I need at least one ear cleaning per month or else my hearing gets messed up
At what point should I be worried about heart palpitations? It's been a week and my heart keeps skipping a beat every minute or so. My chest aches and I'm always a little short of breath. I don't consume caffeine.
obviously for cardio this is shit. but how does this work for burning calores >run 1.5 miles in morning and 1.5 miles in evening
vs >run 3 miles straight
pacing is the same obviously. is there is the second better for burning calories even though the amount of work does is de facto the same?
I'm going to have the entirety of my left arm unusable for treatment. What exercises can I do at home to keep my TDEE the same? I'm doing SL for newbies btw.
Creatine monohydrate makes me have to shit and piss constantly when I take it is there some way to avoid this, I'm literally constipated rn, anyone experienced this, how'd you deal with it?
How relatively effective are front raises for upper pecs, i dont really need extra work for front delts, but as im working with limited weights at home, im trying to get the most out of the chest and i guess raises and flies feel more challenging.
do you have access to rings? for me what gave me the most activation is the tuck to tuck shoulder stand position with the end goal of a ring handstand. here's someone doing it
you can also do it on the floor or with parallettes. The reason why I'm suggesting it is that the way you maintain a stable verticle position is via pec & shoulder activation, think of the tension you have in the end position of a fly when your hands are in front of you. in the beginning just get used to the feeling of activating your pecs & shoulders while you balance on your hands and bring your knees to your chest. The more you activate your chest & shoulders the more stable you are. Save the part where you lean forward for later, that's a controlled movement for when you're certain you can maintain absolute rock solid tension you'd bet your neck & shoulders on.
Post a video of this or it didn't happened. The only time I've seen someone die failing a squat was because the spotter prevented him from dropping the weight.
Very long story short: got hypermobility and weak joints, can't get professional medical advice or a personal trainer.
Assuming that I wear wrist braces, what should I absolutely avoid? And what are substitutes for exercises I must avoid?
Been stagnant on the bench for a while again. Currently at 62.5kg hench for 7 reps as my max (i try to start a new weight at 6 reps and try to progress on it with reps till i can comfortably do 8 reps), been two weeks now that i'm sitting on the same weight of 62.5kg. but progress is slow. Should i do more volume, like add a few sets heavy machine exercises? It's what my gut is telling me to do. I rewlly don't want to deload back to 57.5kg and focus on form. Feel like that will only negstively impact my strength since 1 plate bench is already newbie weight for most people. I want to reach 65kg for 6 reps before i try to deload to 60kg and focus primarly on form. So.. adding extra sets of machine, or maybe incline db press, good idea?
That gives you a calculated 3rm of 71.
Wanna bet you cannot do 3 reps with 70?
Because you aren't used to moving heavy weight.
Work in the 4 to 6 reps range instead of the 6 to 8, you'll see better improvements.
Started developing pain in the back of my hands from lifting. Is this normal? On my right hand its the wrist, and on my left hand it's the metacaples around the ring and middle finger.
>can do ring assisted pistols squats full depth for sets of 10+ reps >im pretty fricking sure im not pulling a lot >can barely get half down without falling over when i try them unassisted
is this normal? do i just need to start transitioning to unassisted pistol squats at some point?
Coming out of a long ass period of sedentary lifestyle. Ballooned up to 295 over Covid and getting a work from home job. Been eating right and doing IF for about a month and down to 282. My exercise goals got fricking shafted since I came down with some kind of pancreatic infection causing massive pain anytime I fricking move but its starting to clear up.
I want to start working out but is SS really the best beginner's choice? I've dabbled in it before but I always feel like I've gonna shatter my knees with how heavy I already am before even adding weight to a squat. I'm mostly just looking for alternatives or if I should just set up on machines until I've built up some basic strength and lost a little more weight. I've got a Peloton bike sitting ready to go once I can fully move again so that'll help with cardio gains for sure.
they are curls and tricep extensions for the shoulders. you use them to develop your shoulders more. the exception are the rear delts which need to be targeted deliberately.
Assuming I want to /thiefmaxx/, would this skill progression work?
1. Muscle ups, uphill sprints, swimming, and 10 mile hikes w/ a 20 lb pack 2x a week.
2. Rockclimbing & BJJ.
3. Judo & Wrestling.
4. Boxing & Parkour.
5. Muay Thai & Pinking.
6. Airsoft & Lockpicking.
7. Land Navigation & Melee Weapon Fighting.
8. Kayaking & Off-road Motorcycling.
Goal is to be able to scale a building at night to rob, kidnap, rape trust fund kids, escape into woods on motorbike, and float down a river in a camouflaged kayak with my loot.
turned 30 this year, last April I was 335 and now I'm 242
What's a good hopefully short-ish forearm routine? I've just been squeezing a 90lb grip for two-three sets and then forearm curls in regular and reverse grip until failure
What equipment do you have available or what equipment can you afford? I can help you put together a good routine if I know that
It'd be recommended. You'll get a better muscle building effect spreading your protein and calories out throughout the day. 5-6 meals a day would be optimal if you can manage
>You'll get a better muscle building effect spreading your protein and calories out throughout the day.
this broscience is moronic but he's partially correct about spreading your calories out. You don't digest food fast enough for meal timing to effect muscle growth, but eating 1800 calories in one sitting is probably enough to cause a big insulin spike and lethargy.
Your body is digesting protein all day, and can even store it. Yes your insulin will spike, but 1800 calories of non shit food won't have any kind of adverse effects because you can't instantly metabolised it all. The total glycemic load is lower when eating 1 meal than splitting the same food into 2.
>can even store
Souece? Pretty sure the nitrogen makes amino acids toxic
>good, but short forearm routine?
Unironically:
>Pullup, 4x8-10
>Reverse Barbell Curl, 4x8-10
>Behind the Neck Forearm Curl (palms facing backwards), 4x8-10
-Deadhang, 4x30-60sec
shouldn't take more than 15-20min, assuming you take 1min rest between sets
Barbell wrist curl, easy to setup and add weight
Do you need to spread out your calories throughout the day on a bulk? Is 1,800 too many to have at once?
I'm looking for olympic dumbbells and some good 2 inch plates to match. Where are good reviews?
thoughts on supersetting? is it good/bad?
i have been doing it to save time because i can do one lift while resting for the other e.g. OHP then calf raises
forgot to mention home jim so i dont have to care about other people needing equipment
I often superset the warmup sets for the next exercise or only superset light isolations. Supersetting heavy lifts kinda takes away from the quality of the sets in my case
What is wrong with my program?
Probably you.
Cut volume in half.
How would you do that
Also, I already only do 1 leg day
I've been doing the modified starting strength in the stick for about 6 months. I'm overall really happy with the progress but my arms are quite small compared to everything else. I'm already dog tired at the end of each workout so I'd rather not add anything more. Is there a similar program that hits arms more?
You're supposed to add accessories for arms and stuff in SS after a few months, sounds like you missed it. Add in arm exercises.
Does anyone know a good brand of folding bike? or a good place to ask about folding bikes?
Brompton is the gold standard. Every other folding bike is just a copy of a Brompton.
>good place to ask about folding bikes?
/n/ is basically /cycling/ but they will probably tell you to buy Brompton as well
Want to cop some nice rugby shorts to show off my leg gains
What are some good and cheap brands that don't look too gay?
its in your pic man, cants
Theyre a bit pricier but super thicc cotton, cannot be beat
Just make sure they're cotton and you can't really go wrong
Most advice starts with something like SS or 5x5 routines or whatever. What if you are someone who is either very skinny/weak, or has an injury which prevents you from being able to ever lift heavy weights?
How do you get at least vaguely muscular/fit if you aren't able to lift much?
>injury
That's beyond my pay grade, it depends on the injury. For a lot of stuff, you want some skills but not too much, and what is too much varies... Just ask a sports doc, you'll need a personalised approach.
>very skinny/weak
If you are ok with not being very skinny and weak anymore, SS works like a charm.
But you gotta eat, and you'll get fat (like 20% bf, not morbidity obese)
>How do you get at least vaguely muscular/fit if you aren't able to lift much?
I'm assuming you're a noob lifter who hasn't touch weights at all. Start off with the empty bar and keep adding weight until you reach 1pl8 on the compound lifts. Forget about strength and focus on do a 8x3 as it guarantees perfect form on each rep and keeps fatigue to a minimum.
SS with 3x12 instead of 5x5
is there any truth to the idea that you need to consume protein within 30 minutes post-workout if you want to “save your gains”?
to me it doesn’t really make sense. if you do a push day, for example, by the time you go through chest and shoulders + their accessories and get to triceps, it’s probably been 30 minutes already. in a best case scenario you’d only be “saving your gains” for the triceps, no?
nutririon timing is mostly a meme but a postworkout shake is a good way to make sure you get enough protein which is far more imooirtant than when you consune it
its just DOMS, nothing to trip about
No.
Protein synthesis is boosted for like 36h post exercise, with a peak around 24h.
Having some protein immediately before, during, or after working out is great, you won't lose the initial phases of the boost, but if you fast the day after, it's all worthless.
If you're a bodybuilder on a split, you don't even notice but you're hitting the peak from the previous day with a perfect timing.
theres no way, youd need much longer to digest it
>work out on Tuesday after a long break
>things are fine
>wake up today with crazy delayed DOMS in my left brachioradialis and nowhere else, like, can barely straighten my arms level of bad that was nowhere yesterday or the day before yesterday
What happened? It can't be that I slept on it too hard, it's my bracioradialis in my left arm and nowhere else. And I only jacked off twice.
how the frick do i do a proper facepull, every video is different
todayi had an upper body session but due to time constraints i had to cut my session short so i skipped bis and rear/side delts
its 5pm now, can i just do those tomorrow morning? i do deadlift/squat volume/chest supported rows/cg bench on sunday, surely like 3-4 sets of hard bicep and hammer curls + rear delt flyes and lat raises wont hurt any of those lifts too much since they recover fast... right?
Glucose levels getting high (>100 mg/dL), probably from all of the rice I eat. Any suggestions for replacing rice? Current plan is to just eat less rice more chicken or something.
Anyone here ever ran one of bald omni man's programs? I'm getting tired of mine and I was thinking about trying out his beast slayer program
Why am I getting sharp pains in my right lower neck when I do Barbell rows?
How do you avoid spinning your wheels?
I've been lifting for about a year and a half and have barely increased the weight of any exercises and I'm still skinnyfat. During every session at the gym my body shakes from fatigue even when I'm just warming up.
sounds like you need more rest
and maybe more food
How's this routine:
>M: pullup/deadlift/OHP
>W: pullup/squat/bench
>F: power clean/push press/box jump/bb curl/db pullover/knee raise/calf raise
>S: swimming HIIT
>S: swimming steady-state
I only do one set of the power exercises and I'm short of time in general, hence putting all the isolations on one day
bump
>presumably only two days of cardio
>back to back
that alone is fricking moronic
I can't get to the pool on weekdays but HIIT isn't the same as cardio
What about the lifting days?
>calls others moronic
>thinks hiit is cardio
don't answer questions if you don't know basic shit
over all its retared because you have this weird over lap. why dont you just do a push/pull/legs? or a full body twice a week since you have so few exercises. then you have push press AND OHP. bicep isolation but not tricep? and the bicep isnt even on a do where youre doing pull ups? the spacing between the deads and squats is moronic and they should be swapped around. theres just too much wrong with it. that said, it 'seems' like this is specific to a certain sport? if so, maybe mention that.
>full body twice a week since you have so few exercises
I am doing full body. Squat/bench/pullup and deadlift/OHP/pullup both train full body.
>push press AND OHP
OHP for strength, push press for explosiveness.
>bicep isolation but not tricep
DB pullover trains triceps
>the spacing between the deads and squats is moronic and they should be swapped around.
What do you mean? I spaced them apart because I find it too fatiguing to do more than one lower body compound in a day (I'm on a cut) and my form breaks down on the second one.
>it 'seems' like this is specific to a certain sport?
Not exactly. The two main compound days are training for strength, the power clean/push press day is training explosiveness to help with swimming and for martial arts (I don't take classes atm but I practice to keep the skills I learned) and the isolations are for hypertrophy/filling in gaps left by the explosiveness exercises.
>I am doing full body. Squat/bench/pullup and deadlift/OHP/pullup both train full body.
wrong. youre missing a horizonal pulling (rowing) movement and a vertical pushing movement for shoulders and the same for the second except you have a vertical pushing movement but not a horizonal. do you even know the six main compound movements?
>OHP for strength, push press for explosiveness.
fair
>DB pullover trains triceps
they do not. the tricepts are not being contracted in an eccentric way and they arent the primary muscle being used (might be using the wrong words there but whatever). not isolation
>What do you mean? I spaced them apart because I find it too fatiguing to do more than one lower body compound in a day (I'm on a cut) and my form breaks down on the second one.
you have deadlift x squat xxxx. do you see the issue with spacing?
Not exactly. The two main compound days are training for strength, the power clean/push press day is training explosiveness to help with swimming and for martial arts (I don't take classes atm but I practice to keep the skills I learned) and the isolations are for hypertrophy/filling in gaps left by the explosiveness exercises.
if you want to train for strength, then... strength train? im like 1,000,000% sure that SS would be better due to the fact that it has cleans or snatches or something like that, which would be way more useful for explosiveness
>wrong. youre missing a horizonal pulling (rowing) movement and a vertical pushing movement for shoulders and the same for the second except you have a vertical pushing movement but not a horizonal. do you even know the six main compound movements?
If you mean horizontal/vertical push/pull, knee flexion and hip hinge then yes but I think it's a meme. How do my muscles know I'm rowing and not pulling up? Both use the same muscles.
>>DB pullover trains triceps
>they do not
I start with my elbows bent and straighten them before I raise my arms.
>you have deadlift x squat xxxx. do you see the issue with spacing?
I suppose but it works better for me atm. Before cutting I was doing something like:
>A: squat/power clean/bench/pullup
>B: deadlift/front squat/OHP/pullup
>AxBxAxxBxAxBxx
I think you'll agree this is more balanced as it has a hip hinge and knee flexion exercise on each day. But I can't get through the power cleans on day A or front squats on day B atm due to fatigue from cutting. I still have 4-5 kg to lose.
>How do my muscles know I'm rowing and not pulling up?
the same way you know theyre different when you feel them deliberately? put your arms straight out then pull them in and squeeze your shoulder blades together. now put your arms straight up in the air and pull your elbows down to your sides. they are different movements are target your back muscles differently.
>I start with my elbows bent and straighten them before I raise my arms.
seems ineffective as isolation. why not do bench (or variation) 2x a week and proper isolation like skull crushers or tricep extensions?
>A: squat/power clean/bench/pullup
>B: deadlift/front squat/OHP/pullup
>AxBxAxxBxAxBxx
this is a lot better but then you might as well just go with a push/pull like
A: squat/bench/ohp
B: deadlift/pullup/row/cleans (only do deads every other B worthout/once a week)
AxBxAxBx etc
If you want to lose weight and you eat more than one meal a day, you don't really want to lose weight.
and for what its worth, im sure bodybuilding.com and webmd have no idea what theyre talking about and you guys know more than them.
>im sure bodybuilding.com and webmd have no idea what theyre talking about
You are correct
Cardio = aerobic exercise
HIIT is anaerobic
https://www.pennmedicine.org/news/news-blog/2018/march/the-workout-debate-experts-weigh-in-on-cardio-vs-hiit
why not ask your coaches then? i didnt read that article yet but,
>debate
dang you sure showed me. anyways i cant respond your long post atm.
Rate routine ples
>Monday / Thursday:
Pullup, 4x8-10
Weighted Dip, 4x8-10
Bent Over Row, 4x8-10
Incline Bench Press, 4x8-10
Single Standing Calf Raise 4x8-12
Lateral Delt Raise, 4x8-10
Klokov Press, 4x8-10
>Tuesday / Friday:
Barbell Curl, 4x8-10
Standing Skullcrusher, 4x8-10
Incline Hammer Curl, 4x8-10
Tricep Kickback, 4x8-10
Single Seated Calf Raise, 4x15-20
BtN Forearm Curl, 4x8-10
Deadhang, 4x30-60sec
>Wednesday / Saturday:
Running (10km)
Front Squat, 4x8-10
Romanian Deadlift, 4x8-10
Hanging Oblique Knee Raise
Weighted Crunch
Been getting good results so far
>5'10, 220lbs
>about 5 years lifting experience
>chest 49", arms 17", forearms 15", quads 29", calves 17", waist 33.5"
I want to add ONE excersie for abs, ONE for forearms and ONE for calves(maybe). Which ONEs should i do?
you know the muscle/tendon(?) right at the groin that you can feel with your hands/pinch up a little? you can also actually see it when you're spreading your legs. what is it called?
>when you're spreading your legs
the OP tendon
Is it true that if you're trying to focus on building your glutes, it's best to stop the squat just before your legs are ground level and go up from there? In other words, are you supposed to start going up before you hit the point where you would start deepening the squat below the knees?
Anyone tried doing a day for different aspects of fitness/athleticism?
e.g.
>mon - strength - 3x5 bench, OHP, deadlift, squat, pullup
>wed - hypertrophy - 3x8-15 curl, tri ext, leg curl, leg ext, leg raise, back ext, cable flys, lateral raise
>fri - explosiveness - ?x? power clean, plyo pushups, ...
>sat - HIIT - hill sprints
>sun - SSC - 5-10K run
or is it pointless and you should just do mesocycles?
Yep absolutely pointless. I've done stuff like this and spun my wheels for years. You have to sacrifice things, you can't train everything at once. Only once I started doing that did I start making gains.
>https://bodyrecomposition.com/training/muscular-tension-and-muscle-growth
Do Lyle McDonald's theories about mtor and "effective reps" hold significant merits to the joke that is natty lifting? I was thinking about running Doggcrapp over winter to see what happens. I'm just nervous I'm trying something so atypical and seems too good to be true and if it was demonstrably real you could hypothetically even make calisthenics work with proper loading.
This is just basic human physiology, so yeah, it works. Your physiology doesn't change because of steroids, just your capacity for recovery and the fact steroids will activate hypertrophic pathways 24/7 while you're juicing, making you grow from nothing.
The idea that natties need to do more volume and frequency and do it far from failure is one of the dumbest total lies in lifting culture. It's not even a myth, it's just a lie. The older guys might have not known why, but their dropsets, rest-pause, holding contractions to failure shit they all tried were all much more "scientifically" valid than the modern "hard reps are bad :~~*" shit you see on youtube.
Criticize at least one of Lyle's positions so I can take you seriously. I know he's usually right but he's also crazy and human so he can't always be right.
should a homie go to the gym tonight? no cap
>Eat like shit all weak
>Sleep like shit all week
>Stress from work and interpersonal problems all week
>Friday comes, can't lift previous week's load
Is it all in my head that my shit weak is making me perform shit? I got decent sleep and carbed up today but I feel so out of it. I'm still pushing through the workout even if it's half assed, I assume that's probably still productive?
Food and sleep are like 80% of muscle growth and maintenance. Stress is also energy-draining, both directly and because it tends to frick up sleep and eating schedules. You probably lost muscle and strength, so you'd have to lift less weight or do fewer reps. I would still do the same exercises if you can, though. It's just a sad fact of life that progress isn't linear and uni-directional because there will always be external hindrances, unless you're a trust-fund baby.
Wtf are you doing. Of course your lifting will be shit if you don't eat and sleep properly. Sort it out
Can I get rid of sciatica
Yes!
how
How do I make albacore tuna from Costco taste good? It is so fricking dry. I put lemon, salt, black and red pepper on it but it's so fricking dry
try adding some fat
like mayo if youre bulking or yogurt if youre cutting
even fat free yogurt works
On a cut, so I'll try yogurt next time
On a cut so I'll try that
Yeah canned, I drained the water, put it in a plate, seasoned and realized this is jawserize 2 bites in
How to eat tuna on a cut
add mayo or hot sauce and diced red onion or pickles. look up tuna salad recipes
Like canned tuna? Pickles and a little horseradish mustard do the trick for me. As well as a glass of water to help it go down because that shit can be so dry that it gets stuck in your throat.
Anyone here tried hanging or inversion boots or cuffs? I used to be 6'3" but my spine and hips have become misaligned and now I'm 6'2" i wanna use some of these on my squat rack but I don't wanna get shitty ones.
How do you count calories in complex meals like, for example breaded chicken, or rice with tomato sauce?
I have a couple
Is is truth that muscles stop growing if you do the same exercise all the time and only increasing the weight overtime?
If I want to reach Adonis index, and I'm lazy, is it a good idea to aim to exercise only the important muscles to reach it? (shoulder, back and chest)
No.
this is the most feminine pit hair i have ever seen on a guy
recently trimmed to manage sweat/b.o.
love it
he also has girl nipples. no joke i didn't know men could have nips that round
looks like girl pubes
Going on a date today and my hands look like this, is that a good or bad thing? It's my second date and on my first one she complimented me on my muscles and asked if I work out
If you have the choice between rough and smooth hands as a man, rough is the better of the two.
Alright cool I was thinking that cause rough hands is manly and stuff but most people say I have an "old soul" so I wasn't sure if that was still the idea among people
It's good, but also show that you care and put some cream on those mitts.
Redpill me on MBT programing.
Is it legit, or just bog standard programs with a tacticool marketing approach?
is this leg workout fine? i workout at home with rings/bands.
4x10 ring assisted pistol squats
4x10 band hip thrusts
4x10 band leg curls
will add ring deadlifts after some research
also, i dont bother with calves because i already jump rope for 10-15 min 4 times a week so i have joocy calves already.
>be me movie character
>chad buys me drinks all night at the bar cuz he’s a cool dude and the life of the party (does this for everyone)
>get too drunk and take a light hearted joke too seriously
>sperg out and text him non stop that night about how he can’t hang with me and my friends anymore
>thought he was trying to bang this uggo i wanted to plow and he was gonna steal her from me
>got really jealous and ruined a potentially good friendship for nothing
>uggo didn’t even bang me. She went home with her friends
This was a month ago. He just laughed it off and ghosted me. Now he won’t even make eye contact with me at the bar. I’m so fricking stupid why do i do this shit
>get too drunk
>I’m so fricking stupid why do i do this shit
Perhaps you answered your own question.
I have hit 1/2/3/4 for 5 while making myself a fat ass in the process, how do I become shredded while maintaining my 1/2/3/4 pass
Cut while still getting enough protein. Make your protein shakes with water instead of milk.
How come Oral-Only is so HATED?
SURELY being dosed-up on Anavar cannae be THAT bad.
Very harsh on liver to get same amount of test that a base test + oral would give.
Can somebody tell me why hcg is not making my balls big again? I’m taking 250 every three days or 250/500/250 for one week. Nothing has worked so far. My balls are so fricking small that they live in my inguinal ducts permanently. I’m about to stop and pct
Anybody else almost get heat stroke in the shower after a workout? I almost threw up/passed out if I didn't turn the shower to ice cold.
i often faint from hot showers but i have low blood pressure (like average 70/40). check your bp before and after your workout and make sure you're hydrated
Gym noob here, working out consistently 4 times a week and currently in my second month. Recently i started adding more weight and lowering my reps and noticed that my stomach is upset after a few sets. Also getting dizzy standing up doesn't seem to go away.
I don't really want to do bench and OHP together either, the one I do second suffers.
What about
>A: pullup/squat/bench
>B: deadlift/front squat/OHP
>C: squat/X/machine row/Y
X could be a posterior chain exercise like RDL or back extensions that is less fatiguing than conventional deadlifts, while Y could be a pressing exercise like dips or incline press which are also not very systemically fatiguing (and I won't care about the progress as they're not a main lift).
Meant for
Also it would be AxBxCxx every week.
can I get a form check?
Looks like your setup is mostly correct but your upper back isn't tight enough. Your hips are initially in the right place but you raise them before you start the pull (making your back angle like a good morning) and you don't control the bar down making you tip forward and ruining your posture for the next rep.
>keep upper back tight
>shoulders should move before hips like standing up normally
>push the ground away with your feet
>maintain tension until the bar is settled on the ground
>if you lose balance you have to do the setup again for the next rep
Also I couldn't tell if you were bracing but bracing is important and form videos often don't say that somehow. Breathe into your belly, hold the air in, and tense your abs before you start the pull. Breathe out at the top, then brace again to lower the bar.
what bf% to start noticing face gains?
Also, what is the most accurate way to measure bf%?
>what bf% to start noticing face gains?
Highly individual. I noticed it around 15-17%.
>what is the most accurate way to measure bf%?
At home, calipers if you know how to use them (mine say 25% but I can see my top abs). I believe medical imaging (MRI?) and underwater weighing are the gold standards.
My renpho scale seems good enough, it says 17.5% which is much more plausible than 25.
Is there a performance equivalent to PPL, like a 3 day split where you train strength, cardio and maybe mobility and repeat that twice a week?
Dynamic mobility exercises make good warmups, and static stretches can be done at the end so you don't need dedicated days for mobility. Light/steady state cardio sessions are probably best done on the day after resistance training (even if you will train again the next day) because the increased blood flow helps recovery. You can do as many sessions of low impact, low intensity cardio (like cycling at a reasonable pace or swimming breast stroke) a week a you want pretty much. You can do high intensity cardio or HIIT after lifting sessions or on their own day.
If you have mixed lifting goals as well (more than one of strength, hypertrophy, endurance and explosiveness) you can easily work two or more on the same day so they aren't spaced out as they would be if you tried to do one day for each. E.g. start with heavy compounds for strength, then follow up with high rep sets of the exercises you want to use for hypertrophy or endurance.
This is what I would do as and suggest for a noncompetitive lifter. Competitive athletes use periodised training, e.g. they may spend 4-12 weeks (called a mesocycle) building cardio and endurance, another mesocycle on strength and explosiveness, another one on technique for the sport. I don't know much about it but presumably they continue training the previous mesocycles' skills with less frequency, since you lose fitness and strength quite quickly when you stop training them.
>technogym dual adjustable pulley performance
Does anybody know whats the fricking pulley ratio of this machine? There is literally no info about it online
Are you supposed to start going up before you hit the point where you would start deepening the squat below the knees? If you want to focus on glutes, I mean.
Normal front and back squats will never be a glutes exercise, just do BSS or hip thrusts.
I'm just asking because I seem to be quad-dominant, so that's why I want to focus on glutes. So, is it true?
No I was lying
You should add glute ham raises or another posterior chain exercise, assuming you already do deadlifts
I can't do glute ham raises since I work out at home, but I do donkey kicks with a band. and deadlifts of course.
How sick is too sick to workout?
Could I take PCTs as a supplement, even if I don't do steroids?
What would be the pros and cons for it?
how do i like force myself to go to the gym and like not hate it? i hate people, i hate sweaty, half naked moaning dudes, i hate public spaces, i hate the reek of the sweat, i hate how tightly packed the machines are, I'm self conscious as frick, I FRICKING HATE BEING AROUND PEOPLE but I'm a fat fricking pig and i would like to get in shape, id get a personal trainer but holy shit gyms are so unappealing or even they make me want to stay fat just so i don't have to be in a place like this. id love a private gym but don't have the space in my apartment and the complex doesn't have one either
i know how awful social anxiety can be, especially when you hate yourself, but theres really nothing for it except to knuckle down and barrell through it
that said maybe consider a different gym or a program that doesnt require one
1. get a home gym, even a bare minimum one if you live in an apartment
2. move to a place that has a private gym
3. just go to gym even if you hate it, consider it your punishment for getting fat
Well, 90% of weight loss is a diet.
But if you want to get somewhat fit, even calisthenics will work. Unless you're anxious about doing exercises outside too. (assuming you can't do pushups/pull-,ups in your apt)
You don't want it badly enough. I hated going out into public and being around strangers in the gym. I felt uncomfortable every second around them, but I went 4 times a week anyway, because I wanted to get stronger. Btw headphones and some music or podcast can help you zone out and ignore people around you while you lift.
I want to lose about 30-40 pounds, in like 6 months.
What daily/weekly routine do i need? I think i can only work out like 4-5 days a week.
And i should spend the other days either doing chores and junk, or resting.
So in a day, wake up time...7am or 10am?
We'll assume 9am, and go home/sleep time will be 7pm or 10pm? We'll assume 8pm.
So basically about 11 hours. Plus 1-2 meal times about 30mins to an hour. Maybe replace one meal with some fiber bar and water or protien shake?
And then more important, what type of exercise? I was thinking walking many hours, non stop, or light jogging with some walking for breaks.
Any suggestions on what i said?
There's a sticky for a reason.
troony here
i started doing bodyweight stuff a few months ago and i can now do a pushup but that also made my shoulders wider so what bodyweight stuff can i do for my lower body to make my hips wider to balance it out
Coss-ack squat
>be fat
>run a 5k today
>do better than before, look up stats
>realize men do way better than women, the entire run I was thinking "beat these girls around my age near me with big asses"
>realize it's no accomplishment because men run miles way faster statistically
>research this more and realize gym bro guys who date gym rat women are just cheating because they're mogging their gfs forever and always which probably turns them on
Wtf?
At what weight should I switch from strength training to body building?
IMO, when you reach 1pl8 on the main lifts.
I can't sleep and (technically) yesterday had DOMs from squatting heavier than usual since I hate squats.
I'm having today as a rest day and lifting/running/boxing on weekdays. How bad would a night on no/little sleep affect my recovery?
Outside of me feeling like shit all day I might
what I thought was a pimple on my head was a mole I think I literally peeled a mole off my head will this give me cancer?
I bougth some pre workout and it has creatine in it. I did not want creatine so I'm going to buy some without. What do I do with the tub that has creatine in it? Do I just toss it?
Snort it
As a beginner
Should you do maintenance phases of a month, after eating at a surplus / deficit for the last 6-8 weeks?
When swimming in a pool, how badly am I fricking over my body's temperature regulatory systems whenever I get out of the regular pool and sit my ass off in the warm (34-35 celsius) water
...only to go back to the regular pool to swim some more
I'm a wimp who can't really handle the cold for too long, but I'm also easily swayed by people saying something's bad for me
Having weekends as rests days makes sunday boring. Is there anything I can do that won't impede on tomorrow's push day and my cardio?
>do a 4 month cut and lose 7-8kg of bf%
>start first real bulk
>eat pretty much the same as on a bulk but add "fun" calories to be in a surplus
>strength/lifting stats increase dramaticly over the last 3 weeks after being the same in the last 4 months on the cut
>bodyweight pretty much stays the same or guys down
this is my first real bulk. am I actually recomping here? I lift 6x per week and do 4x 20 minute cardio sessions per week. I feel like I am not really bulking, just recomping here. my bench went from 100kg for 5 to 110kg for 5 in just 3 weeks, I obviously do something right here but not sure.
you are actually bulking
I squat 150kg, at what weight roughly should i start doing Good mornings for 10 reps?
just start off with the bar. Give your body a chance to adapt to the movement, especially if you intend on doing these to parallel. Then just add 5 to 10lbs every session and you'll be using appreciable weight in no time.
I've been fat most my life and now I've finally got down to this size. Problem is I didn't build enough muscle mass during the weight loss. Now I'm wondering if I should bulk or cut? I feel like cutting isn't gonna do anything anymore but I'm worried about adding more calories and getting fat again.
Just lift.
If you need a target, hit your maintenance calories, and eat an extra steak if you feel weak
Continue cutting but don't do it the brainlet muh calculators method that everyone uses because that is basically playing spin the wheel and assuming the calorie count you landed on is accurate (protip it's not)
Here is the 200IQ method (I came up with it and I am a high IQ gigachad)
>count calories without trying to control your diet for a week
>work out the average over the week
>subtract 100
>that is your calorie intake for the next week
>if you are losing weight keep going
>if not subtract 100 again the following week
This is the gigabrain method because your brain actually knows exactly how much to eat to maintain weight (homeostasis is one of its jobs and it's extremely good at it), TDEE calculators are for arrogant fools who think they can guesstimate better than a system developed by billions of years of natural selection
How the frick do I get rid of dandruff? Maybe this is just reaping what i've sown by shampoo and conditioner every day when I was younger but frick me i'm so tired of seeing goddamn table salt all over my hair whenever i do anything to jostle it
ketoconazole shampoo twice a week fixed it for me after a lifetime of trying other anti-dandruff shampoos
The small flakes are normal dead skin, not dandruff, so dandruff shampoo won't do anything (real dandruff is a fungal infection)
Your problem is you don't clean your scalp vigorously enough when you wash your hair, so the dead skin just stays where it is and gradually works its way out
You fix this by:
>rubbing your scalp vigorously when you wash your hair
>making sure you wash all the shampoo out (use the high pressure mode if your shower head has it)
>brushing/combing your hair at least twice a day and making the teeth scrape your scalp
Since learning that I almost never see white flakes in my hair or on my clothes
No
It's ok to switch between different training methods but since you haven't been to the gym for a week (apparently without a good excuse) you just sound lazy and like you're going to start fricking around
Go to the gym homosexual
your hair at least twice a day and making the teeth scrape your scalp
Doesn't this harm the follicles or some shit?
I haven't gone bald so far.
I didn't mean dig them in anyway, it shouldn't hurt. To me it's like scratching an itch.
I have what I think is a shoulder impingement and tennis elbow in my left arm. I feel pain when I bench and OHP. I don't want to pay $1k for a doctor visit because I don't have insurance. WIll this heal on it's own or are there stretches specifically for should impingement that could help?
Been doing callisthenics for 3 months now, 4 days a week. Progress so far
>pullups 3 to 7 at a time
>chin ups 3 to 8 at a time
>squats normal to pistol squats (8 in a set, 3 sets)
>also doing a few other exercises like pike pushups, incline sit ups
I have gotten much stronger and feel much better in general but my arms look even thinner than I started (even though I am getting measurably stronger consistently).
I knew I wasn't going to look like a normal gym going person even before I started doing callisthenics but I never thought the change would be this minor. I do look slightly more "athletic" but that's about it.
You probably heard all of this a million times over but
>are you sleeping enough?
>are you calm and not stressed all the time?
>do you drink enough water?
>is your diet balanced?
>are you at a surplus or at least maintenance?
Also you didn't post many details about your routine, but while 4day/week is fine I'd try to increase volume so either sets or difficulty of exercises. You are the ultimate judge: before going to bed do you feel like you could have done more? If yes, do more. If you don't do this, start immediately (does not go just for lifting btw). Also keep in mind it takes a few months to see progress, especially if you are on the taller side - this is true for both calisthenics and lifting. Your starting point also plays a role. If you start skelly, it might not seem much to you but it might actually be quite significant.
Gave wall isolated dumbbell curls a try and it turns out I can do about half the volume of normal curls. Are wall isolated curls just harder or do I really cheat so much when doing normal curls? I thought my form was good enough...
anyone have any adjustable bench recommendations? One i have now is pretty wobbly so i need to replace it. Preferable something under $200 if possible.
Haven't been at the gym all week.
I was initially going to go back tomorrow for shoulder/legs but I'm tempted to go today to do some bodyweights exercices to get back into it. Should I?
Also:
I want to build a minimalist abs routine that I can do at the end of each workout. Mandatory exerices are
> Ab wheels
> Leg raises
> Stomach Vacuum
Anyone to help me build a solid session with these/other exerices to train my core?
What's the best workout plan if one would like to lift 3 times a week but can't lift heavy (for all these 5x5 routines).
I fricked up my shoulder years ago and I really don't think I can go heavy on shit like bench press.
what did you do to your shoulder?
something like SL is probably fine as long as you're mindful of your injury and do enough supplemental rehabilitation work. Although if it was years ago it should be in a good spot now unless you've done nothing to strengthen it. Do machine work if you're seriously that fricked.
Looks like i've sprained one of my ab muscles and i've been out of lifting for a month already. Anyone got any experience with such an injury? Can I do less ab-intensive exercises with lighter weight to at least do something and not just wait? I have no idea how fast it'll heal and get back to normal.
Will daily finasteride and occasional onions protein kill my dick? I need to avoid norwooding and I like baking protein sweets, but whey bakes like shit and casein is prohibitively expensive where I live.
Is around 130g of protein enough at 5"8 to bulk?
The hell does your height matter? It's all about your body weight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
1.6-2.2g/kg of body weight spread over 3+ meals a day is optimal for muscle gain, and of course you should be in calorie surplus too.
So around 150g then hmm
That seems a lot to me as in protein rich foods that'll be satiating
Chicken thighs 1 pound is overn120g of protein right there
I'm trying to eat less meat
>he thinks protein matters on a bulk
Fricking moron
https://www.acsm.org/blog-detail/acsm-certified-blog/2020/09/14/how-much-protein-for-muscle-repair-growth-maintenance
>link has protein requirements for bulking
Do you have brain damage?
1.6-2.2g/kg is fricking moronic
Let's see what you've linked then.
>https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2018/12/20/industry-presented-blog-protein-myth-vs-fact-more-truths-about-protein-for-the-active-individual
>Intense or prolonged activity causes an increase in muscle protein breakdown, which is typically followed by an increase in muscle protein synthesis over the next 24 hours. The consumption of high-quality protein during this period enhances this process – accelerating the recovery process and stimulating skeletal muscle growth. While 1.6-2.0 g/kg/d should be used as the base recommendation on days with prolonged cardio exercise, additional protein can be added to the diet post-exercise to improve recovery.
You total fricking imbecile.
No fricking argument
Your source literally supports my claim and directly contradicts yours, the embarrassment you're feeling right now is totally fricking justified.
>with prolonged cardio exercise
So it doesn't
I have been wanting to add pullups to my routine for a while. I have vertical bars as reinforcement/railing of my stairs like picrel, would they work the same as pullups with an horizontal bar? I already tried and the biggest problem was that unless i grip with gorilla strength I start slipping, but aside from that and being a bit more bicep heavy will it be fine? It'll be a bit before I can get and mount a proper one, so if they are fine I'd also like some suggestions to reduce slipping, would gloves help?
i have 3 questions
when should i take electrolytes when going weight training?
when should i take dextrins when going weight training?
and is there actually something about the "you can only aborb 30 grams of protien per meal" myth? or is it actual bogus
to add on the the secound Q
and how much dextrin?
>when should i take electrolytes when going weight training?
during
>when should i take dextrins when going weight training?
sugar?
>or is it actual bogus
its fact but more a range of 20-40g
>sugar?
simple carbs to have more energy throughout workout
>its fact but more a range of 20-40g
how am i suppost to get in 200grams a day, i am not able to eat 7 times a day lol
200 is way way too much start with around 120 imo
>simple carbs
also during id say
the 200 grams are referring to what
said, also not new to lifting, been at it for couple years, just want to get more serious about it now
yes imo gertting 200g of protein foods will satiate you a lot thus leaving meals on the plate
yeah, thats true i guess, meals dont wanna go down very easy at times when i have to eat so much, even when its real protien heavy.
i will try to spread it out more throughout the day,
and thanks, i will try making some electrolytes and carb shake to take to the gym
imo carbs matter a bit more
for energy throughout the workouts
for me, i take small packages of gummibears to the gym
if i feel kinda meh halfway through
what if I get a lil random with my workout days?
at least one day between monday-wednesday, thursday 100%, and two days between friday and sunday
still 4 times a week
would it kill my gains?
It will be harder to gauge your progress.
You'll have some shit days that you won't know if are caused by less days of recovery, and great days that you won't know if they're caused by an extra day.
I had the latter yesterday, it was good
but I understand the angle you are pitching
its just that my wfh schedule has changed and I'm exploring avenues as I hate gym time between 6-8 PM
Ran 20K yesterday for my weekly long run.
Feeing slightly stiff. Today is supposed to be leg day. Is it dangerous to be squatting lmao3pl8 on shaky legs from a long run?
Why are you rooning the day before squats?
Invert the order, squats first, run the day after.
I do a PPLPPL split with Saturday as my “rest” day where I do a long run and don’t lift.
I throw in rest days as needed and so my schedule led to leg day being Sunday.
I ended up going, it was tougher than usual but I finished the workout and did my 30 minute recovery roon immediately after. Now I’m going to eat a 3,000 calorie meal
i am
>176cm
>76kg
>doing nsuns 4day mostly compounds
am i gonna make it on a slight bulk
yo guys is it weird if I wanna get sexy underwear just for myself? I ain't got a gf or anything but I saw some shit that made me think "Damn, I'd look good in that". Frankly idek if chicks even like that kind of stuff but I think I'd look good in em
just do it, but keep it secret. or maybe keep it around and if you get a gf or guest, tell them you got it for them.
ngl it's kinda fun to put on the lingerie I bought for my gf
Gone from 127kg to 106kg, just lifting 5x5 as per the sticky and a bit of a diet tidy up (No large chai lattes, skip dessert etc). I actually look pretty trim despite the heavy weigh (tall and broad frame), but I can't seem to get rid of my chin fat and it makes me look skinnyfat basedmode. Do I just need to cut my diet further, or are there specific lifts I can do to get rid of this pudgy under-the-chin stuff?
I went from 95 to 78 and mine literally went away
maybe lose 5-7kgs more and see where it takes you? otherwise its impossible to target your neck and face of all places, but on the flip side, its also one of the easier places to have cryo-something done
I havent done it but a buddy of mine did it and while it didnt work miracles I'd say it looked visibly sharper
Height?
I'm xxx31
1.78, age 28
Damn 1.76 currently at 76kg and trying to gain weight
Still skinnyfat but frick it
On how many calories are you cutting?
I'm not cutting, I guess I could call what I'm doin is living a decent, balanced life.
I'm on vibes most of the times, but I cut processed food and alcohol so much and consume protein heavy healthy meals, so I burn fat
no gaylord he was talking about expensive sexy boxers or something
I think? lel
>no gaylord he was talking about expensive sexy boxers or something
Yeah this, sans expensive, they're actually really cheap but yeah, sexy boxers. Didn't even know they made that type of underwear for guys, and I kind of wanna get a pair though just for the hell of it, but idk if it's weird to have that kinda stuff when I don't even have anyone to show it off for but myself.
well I mean the confidence itself can propel your chances of showing it to someone
100% go for it if its not gonna cause financial inconvenience
Yea it's all stuff that's on sale so I can get a few pairs for like 15 bucks, so I think I'm just gonna pull the trigger on it
188cm/106kg. I'm the neckchub guy.
32 years old.
Supposedly there are muscles you can work in the chin/jaw area (masseter I guess) that pull on the neck skin and make the fat less noticeable.
I'm looking for a cardio mapping app that doesn't require you to create a god damn fricking account just to use it.
I used to use Noom Cardio Trainer.
Something to track my pace, distance and route as well as a log of workouts, that's all I really want.
(android btw)
Is it alright to eat a tub of Skyr everyday?
I eat some as dessert everyday
not a tub tho lel
So what gives you motivation to be in the gym? Been struggling lately dragging my ass to the gym recently.
Fear of being flabby and unattractive
>what gives you motivation to be in the gym
I'm 6 months in but so far:
>lifting is fun
>it's nice to somewhat switch my brain off and focus on my body for an hour
>I notice parts of my body looking better every so often
I'm thinking of joining competitions next year for powerlifting and swimming
I'm on day 4 of DNP and I'm not feeling any heat even though I lost an inch off my waist, is it bunk or is this normal? I took an extra pill today and I still feel nothing. I opened up the capsule and the yellow powder in it stained my fingers yellow so unless they went through a lot to fake this it seems legit.
Crazy cravings for healthy food wtf I just had ate 4 bananas and half watermelon, do I have a lack of vitamins or something? I want so much to eat veggies and fruit, I'm not cutting bodyweight has been they same for weeks
just pulled the trigger on a set of nuobells. 5% off on bellsofsteels website plus the veterans discount they came out to the same price as from the smrtfit website's current $100 off deal. got them in blue. looking to pick up a rogue echo bike too but I need to make some room in my basement. I have a shitty old bar that's only ever acted as a liquor cabinet so I think that's going to be the move
is there some AI for creating diets plans and workouts?
>26
>6'
>165 lbs
>235 bench
>140 ohp
>280 squat
>355 deadlift
>feel like shit
>feel skinny
>feel fat
>feel weak
bulk or cut guys. I feel awful about my build rn. I have small ass arms (14-14.5 inches) and I have a slight gut. A cut will make me look like an uber twink. I'd have to cut below 155 or so. Bulking anymore will make me look like the fattest, softest, smallest homosexual in the gym.
solution? I can't kill myself.
6' 165lbs, cutting should not even cross your mind. You sound like you're still on the skinny side of skinnyfat. I can probably bet money that you have self image issues more than anything else.
>eat slightly above maintenance
>train hard
>track your progress in writing, both for lifts and body measurements
>shut the frick up because you probably look fine
how the frick do you have skinny arms being at 1/2+ for ohp/bench? body dysmorphia much?
Is that westside for skinny bastards thing worthwhile or are there other better programs?
Whenever I try and "bulk" I just get fat. I spent the last 2 years training almost everyday and eating well with protein but my lifts are pathetic. I'm talking a 75kg bench. I'm 183cm tall and started at 64kg so definitely under weight but now I'm 79kg and just look fat with no real muscle. Is it possible it's just low T or am I fricking up my eating? I've tracked it before and got 2500+ cal with ample protein. Is it the workout just not doing enough?
I've been getting a pretty uncomfortable clicking in my biceps while overhead pressing for half a year now. It happens on the way down in BOTH arms, only happens when I use a barbell, and happens just when the bar passes by my chin, very close to the start position. I've found that taking an extremely wide grip makes it less painful but it still doesn't go away completely. If I only use the bar I don't have an issue but that seems pointless. I've also tried to avoid the exercise for months at a time, but as soon as I try again I get the same issue on the very first rep back. Now getting really annoyed because this lift is lagging significantly behind all my others as I can't stand to do the exercise consistently. Today I tried it again, could only do 85 lbs for 4 reps since I'm so out of practice, and got mogged by a woman doing the same lift in the rack next to me...
Anyway, what the frick is wrong with me and why is this happening in my biceps of all places?
Is there a point to dry fasting?
I tried it a year ago, my goal was a 72 hour dry fast yet I only lasted 48 until my body couldn't stop shaking and I was weak/limp.
Apparently it's a healthy practice. Should I keep doing it? Should I do wet fasts instead? It's not like in trying to lose weight. I just do it under the assumption it's healthy and good for you twice a year.
>Apparently it's a healthy practice
No the frick it isn't
What? Seriously? Since when?
>since when is going without water for 3 days unhealthy
But what about all those traditions across the world all kids of people for thousands of years saying fasting is how to lose weight and get healthy?
You can fast, but don't water fast. Go without food. Without water you'll frick yourself up.
What should I change about my routine if I'm gonna start eating at a deficit?
I have a question. Does IST always shit the bed this time of day for you guys, or is it my ISP?
How do I stop my anus from itching so much from doing cardio?
wipe better
Im moronic when it comes to sweeteners. Which ones have calories? Tried googling but got so many answer saying it has or not. Does stevia have kcal?
You also gotta check which ones acts insulin-like, or spike insulin. It's a whole mess, you're better off doing without.
If you need a flavour, add some salt (no-salt if you want better electrolytes, it's what plants crave) to whatever, not sugar.
im sick and havent been working out should i still keep up my protein intake or is it going to waste? does it help maintain muscle?
It's not going to waste, and might help recovery.
But right now vitamins, c in particular, are even more important than that.
What is the female equivalent of
>PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP
>GET PREGNANT GET PREGNANT GET PREGNANT
Anyone have thinning upfront that reversed once they did fin and min?
So having bodyfat aids with building muscle how?
>lift -> stretch -> cardio
or
>lift -> cardio -> stretch
Static stretch always goes last.
Dynamic can go anywhere.
Optimally you should do dynamic stretches>warm up>workout>cardio>static stretches.
Static stretches before workout can lead to less strength and injuries.
What does it feel like to wear an oxygen mask while running on a treadmill, does your stamina last longer due to the supplemental oxygen allowing you to breathe more easily
My tooth fell out last night. I'm 27 with no dental insurance. My friends and Google say it could get infected if I don't see a doctor soon. Does anyone here know how much time I have?
how the frick did it fall out anon? how bad is your diet
It's not that bad. I don't really eat like shit. I'm already IST so I was eating candy when it happened, but I don't eat candy every day. It was just a treat. I brush everyday and try to remember to floss. I genuinely don't get what I did to deserve this shit man. Like how is it possible for this to even happen
How much strength can I realistically build with adjustable dumbbells?
Anyone got a good calisthenics routine? Something for maybe five or six days a week
sadly reddits RR "Recommend Routine"
good for 3 days a week
I need help with squat progression.
I can squat 80 with good form for all my reps/sets.
I can also squat 100 for all reps/sets but I feel like my form isn't good, ass sticking out too much, what do i do?
forgot to mention, on 80 it doesn't hurt my back too much but on 100 It's very heavy and I tire quick just by holding it, also i feel like im going to failure on each set, much more power than when i do 80
Nausea at the end of my workout what can cause it?
Just had a normal leg day, but at the last exercises I started getting the feeling of vomiting. I haven't really changed anything, I drank the same amounts of water as I always do in the gym.
My last solid meal was roughy 4 hours before the workouts, but I've done thet multiple times without getting nausea
I really had to go home and lay down it was that bad
what the FRICK are you supposed to say when a woman asks what are you thinking about when you're just sitting there completely still just watching your eye floaters? are you supposed to be constantly be thinking of a specific thing 24/7?
Say you were thinking about how much you miss the pre-9/11 NY Skyline.
>but I'm a zoomer who wasn't old enough to remember 9/11
even better
i do think about this quite a bit. nyc has always been recognizable, but for the past 20 years, the skyline is unrecognizable. i don't even think foreign people would know what city it was from a picture anymore
What y'all taking for PWO. Shitty c4 keeps clumping
What variation of the landmine press is the best for shoulder development?
Standing/kneeling - one handed/two handed?
my knees have started crunching like crazy when I squat. Am I fricked? No pain or anything, the sound is vomit inducing though
IST turns 30
Wtf am I supposed to do on my rest day (today)? I plan to go for an easy walk with my dogs. But is it fine to eat pasta
T. PplPPLRest new moron
I think you don't get what "rest day" means. It's not some sort of sacred holiday that limits what you can do, it just means don't do any intense exercise. Light cardio is fine, swimming is fine, shit hiking and other stuff is fine. As long as you're keeping your calorie intake consistent day-to-day it literally doesn't matter what you eat.
But the carbs?
what about them
Should I eat them on the rest day or will they turn to fat and destroy my progress
lmao no, you don't understand how food works. Carbohydrates are just easily-digestible form of energy. They make up the majority of the human diet by a large margin.
The body doesn't just randomly decide "I'm going to turn this food directly into fat"; your body uses energy for all functions, right? Those are calories. Now, if you eat exactly as many calories as your body burns in a day, your weight will remain identical. But if you eat more than how many calories you need in a given day, your body will convert the excess to bodyfat. It doesn't care if these excess calories are carbs, fat, or even protein: it all gets turned into bodyfat and stored for future use.
So if you don't want to gain fat, worry about your calorie intake, not your macros.
additionally fat doesn't turn to muscle and vice versa: they are entirely different processes that do not impact each other.
>Been doing hip thrusts
>Noticed my glutes growing
>Noticed thr gym thotties were catching a peak at my posterior
Any other great glutes exercises? I'm starting to mog the normie prostitutes at my gym who do nothing but butt exercises. I want them to be filled with envy as I a male surpass their flabby asses with my superior glutes
Deadlift and deadlift variants
If you eat a varied diet and enough protein, they're a total meme
would incline hammer curls be good? i found regular incline curls awkward bc the strength curve feels weird in my biceps, would it work better for brachialis?
honestly I feel like not everyone is built for every exercise: incline curls were always painful for me unless I went so light to the point I didn't even feel the exercise. I'd just recommend finding a different curl exercise that doesn't hurt or feel awkward.
I think I may be over training bench. I've lost weight while working out and although I have a flat stomach, my pecs are so huge compared to my body I look like a girl. I know I might have mild gyno but is it a good idea to just stop focusing on strength push and do cardio push instead to maintain some kind of tricep tone?
>reduce chest volume
>increase delt and trap volume
>you probably look fine
I'm confused on how much amino acids are in gold standard whey protein. It says 5.5 BCAA's and 11 EAA's but I am still confused?
Are BCAAs a meme?
on a bulk or maintenance, mostly a meme. On a cut I've noticed a considerable difference in recovery if I take them on heavy leg days. So, I'd recommend them for heavy days on a cut.
They're basically just in every protein shake, so even if they have serious health benefits (supposedly independent of protein they do) they just end up lumped with your benefits of any regular protein shake. I will say the benefits of shakes over regular meat seem good pretty often.
Realised one of my legs is massively stronger than the other and I'm sure it's the culprit for my dogshit squat progression, anything I can do to target that leg without screwing over my gains on the other?
How long do doms last because this is too much for me to handle. I'm on my third day now. Help
Idk, this might actually deserve its own thread, but I travel for work a lot and today I realized I can probably use the little 3ft and 5ft hotel swimming pools for workouts even though there's rarely deep enough to actually even swim. What are the best workouts in the pool?
I think I tweaked/hurt my back last Monday deadlifting.
Doesn't hurt for some lifts where my back is supported, but it hurts when I sit/twist. Also it hurts when I don't have proper back support.
Do I forgo lifting or take it easy for the next couple of weeks? I don't wanna lose my gains!!!
what’s the straightest way to achieve my semen protein goals?
despite squats and deadlifts my glutes are weak as hell, to the point where I've gotten wobbly just ascending stairs. What are your favorite glute targeting exercises?
>cleaning ears
>zero ear wax in right ear
>lots of ear wax in left ear
>it's been like this for months now
What gives? I know I used to produce ear wax in my right ear in the past. And my right ear is always feeling clogged
its your skull and possibly environmental changes. I got jaw problems, TMJ, and my ear canals are unusually tight which leads to massive ear wax. air pressure might be messing with it, you might be sweating more and producing more wax as a result. during the summer months I need at least one ear cleaning per month or else my hearing gets messed up
At what point should I be worried about heart palpitations? It's been a week and my heart keeps skipping a beat every minute or so. My chest aches and I'm always a little short of breath. I don't consume caffeine.
Gonna be working out at home for a while and I want to get some heavy-duty bands to do compounds with. Any recs?
obviously for cardio this is shit. but how does this work for burning calores
>run 1.5 miles in morning and 1.5 miles in evening
vs
>run 3 miles straight
pacing is the same obviously. is there is the second better for burning calories even though the amount of work does is de facto the same?
Literally the same, if there is some difference, its marginal and you wouldnt notice it.
I'm going to have the entirety of my left arm unusable for treatment. What exercises can I do at home to keep my TDEE the same? I'm doing SL for newbies btw.
Creatine monohydrate makes me have to shit and piss constantly when I take it is there some way to avoid this, I'm literally constipated rn, anyone experienced this, how'd you deal with it?
Have it pre workout with beta alanine.
How relatively effective are front raises for upper pecs, i dont really need extra work for front delts, but as im working with limited weights at home, im trying to get the most out of the chest and i guess raises and flies feel more challenging.
do you have access to rings? for me what gave me the most activation is the tuck to tuck shoulder stand position with the end goal of a ring handstand. here's someone doing it
you can also do it on the floor or with parallettes. The reason why I'm suggesting it is that the way you maintain a stable verticle position is via pec & shoulder activation, think of the tension you have in the end position of a fly when your hands are in front of you. in the beginning just get used to the feeling of activating your pecs & shoulders while you balance on your hands and bring your knees to your chest. The more you activate your chest & shoulders the more stable you are. Save the part where you lean forward for later, that's a controlled movement for when you're certain you can maintain absolute rock solid tension you'd bet your neck & shoulders on.
How the frick are safeties supposed to help in the squat? Can someone post a video? I've never seen them in action.
they're for bailing a 1rm attempt without fricking up the gym
>fail to get out of the hole on a 1rm
>sit down
>don't die
Post a video of this or it didn't happened. The only time I've seen someone die failing a squat was because the spotter prevented him from dropping the weight.
Very long story short: got hypermobility and weak joints, can't get professional medical advice or a personal trainer.
Assuming that I wear wrist braces, what should I absolutely avoid? And what are substitutes for exercises I must avoid?
would you still do full body if frequency doesn't matter when weekly volume is equated? why do you shit on brosplits then?
Because most exercises hit different groups anyway, and I don't want to be at the gym so long every day.
Been stagnant on the bench for a while again. Currently at 62.5kg hench for 7 reps as my max (i try to start a new weight at 6 reps and try to progress on it with reps till i can comfortably do 8 reps), been two weeks now that i'm sitting on the same weight of 62.5kg. but progress is slow. Should i do more volume, like add a few sets heavy machine exercises? It's what my gut is telling me to do. I rewlly don't want to deload back to 57.5kg and focus on form. Feel like that will only negstively impact my strength since 1 plate bench is already newbie weight for most people. I want to reach 65kg for 6 reps before i try to deload to 60kg and focus primarly on form. So.. adding extra sets of machine, or maybe incline db press, good idea?
That gives you a calculated 3rm of 71.
Wanna bet you cannot do 3 reps with 70?
Because you aren't used to moving heavy weight.
Work in the 4 to 6 reps range instead of the 6 to 8, you'll see better improvements.
Started developing pain in the back of my hands from lifting. Is this normal? On my right hand its the wrist, and on my left hand it's the metacaples around the ring and middle finger.
Is it my parents fault that I have severe egg allergy?
yes, but forgive them for it wasn't something they had control over. DNA and Genetics are a b***h.
I recently learned to forgive my parents for making me black. My race wasn't in their control.
>can do ring assisted pistols squats full depth for sets of 10+ reps
>im pretty fricking sure im not pulling a lot
>can barely get half down without falling over when i try them unassisted
is this normal? do i just need to start transitioning to unassisted pistol squats at some point?
i look like pic related. can i get out of this by cico and calisthenics?
When people talk about 1/2/3/4 , do they mean that as a 1RM or as a working weight ?
Coming out of a long ass period of sedentary lifestyle. Ballooned up to 295 over Covid and getting a work from home job. Been eating right and doing IF for about a month and down to 282. My exercise goals got fricking shafted since I came down with some kind of pancreatic infection causing massive pain anytime I fricking move but its starting to clear up.
I want to start working out but is SS really the best beginner's choice? I've dabbled in it before but I always feel like I've gonna shatter my knees with how heavy I already am before even adding weight to a squat. I'm mostly just looking for alternatives or if I should just set up on machines until I've built up some basic strength and lost a little more weight. I've got a Peloton bike sitting ready to go once I can fully move again so that'll help with cardio gains for sure.
if i already do overhead press is there any reason to include lateral raises because the ohp already trains the full shoulder?
they are curls and tricep extensions for the shoulders. you use them to develop your shoulders more. the exception are the rear delts which need to be targeted deliberately.
>start putting protein powdet in my weekday batch if dinner
>feel full as frick
So more protein really makes you feel more full?
how would you program a leg day with limited weights? i got dumbbells, ezbar and around 60kg of plates.
bulgarian split squats and lunges
you basically double the resistance on your legs
is it true reverse cable flyes at 45 degree angle is better for the rear delts?
personally i feel them better
Assuming I want to /thiefmaxx/, would this skill progression work?
1. Muscle ups, uphill sprints, swimming, and 10 mile hikes w/ a 20 lb pack 2x a week.
2. Rockclimbing & BJJ.
3. Judo & Wrestling.
4. Boxing & Parkour.
5. Muay Thai & Pinking.
6. Airsoft & Lockpicking.
7. Land Navigation & Melee Weapon Fighting.
8. Kayaking & Off-road Motorcycling.
Goal is to be able to scale a building at night to rob, kidnap, rape trust fund kids, escape into woods on motorbike, and float down a river in a camouflaged kayak with my loot.
* plinking, not pinking.