I do reverse hypers on my desk with a thick sponge pad under me, in that position I feel like I can't breathe, like the desk is pushing into my diafram and it stops me from breathing fully, after a few reps under load I am out of breath. Is there any way to fix it?
Is walking at a regular pace for 6-7 miles everyday enough exercise to effectively lose weight if my diet is mostly healthy and consists of a small breakfast/lunch snack and one main meal for dinner?
Reposting for more opinions since thread was almost dead last time. After a bulk, should I go straight to cutting, or maintain until I eventually stall, and then cut?
If im trying add on weight, should i feel stuffed all the time? If i eat smart, few big enough meals and hit macros throughout the day to eat more than I burn but not feel stuffed its the same thing right (eating more than burning)
I did an elliptical for half an hour. Worked up a sweat but didn't feel very tired. It said I burned 300 calories. How accurate is that?
On treadmill it takes a lot more effort to get it to say 300 burned. I feel more tired.
I should get a fitness watch probably.
what are the effects of microdosing on lifting? will it impede or benefit my lifts?
i believe you may be recruiting more muscles (stabilization muscles too?) when doing dumbells. i can dumbell press 12x26kg but can barely do 8x50kg of OHP. i believe you can isolate your shoulders/chest better on a machine because of the fixed path and resistance.
Reposting for more opinions since thread was almost dead last time. After a bulk, should I go straight to cutting, or maintain until I eventually stall, and then cut?
what’s your goal? personally i like taking a rest week after bulking and then cut straight away because i want to get it over with already.
don't have too much experience with exercising on other hallucinogens, but LSD definitely improves pain tolerance and makes me feel more flexible and more in tune with my body. not sure at what dosage you'd start to notice these effects, but it's definitely worth a shot. if you try it let us know the results.
>growing your wrists
will probably take a very long time, not much in a year >good forearm workouts
wrist curls and extensions with a wrist roller are probably the most direct way to train your wrist flexors and extensors. hanging is good for finger flexor strength, can do it weighted or one arm at a time.
I dont get what's so bad about sit ups. I've read they're ineffective especially when anchored. I anchor my feet to my bed and do sit upstairs and I feel if in my core after 50. Not as much as planks but it still seems pretty effective to me.
like a lot of bodyweight exercises, they become easy very quickly, but they keep working fine if you weight them. some guy in my gym the other day was doing them on the decline bench holding a 265 lb barbell.
I have a 16 kg kettlebell that I'm mostly using for Swings, occassional Cleans to complement calisthenics routine.
Thinking about getting a heavier one.
Should I get 24 or 32 kg ?
you should be doing about the same amount of lifting each week, so you don't actually count it. you can count calories from cardio, but try to underestimate, like 100 calories from 30 min
Do the adidas powelift 5s suck? I know they're not even proper weightlifting shoes but they're the closest thing I can get in my shithole country.
Also, anyone have had any experience with chinese weightlifting shoes from aliexpress and whatnot? If so, how bad are they?
Does specializing on 1-3 muscles help it develop faster than doing a full split or full body program? Like does all the protein intake you get go all towards the one or few muscles you focus on compared to full body where it has to be divided?
>Most fitness tracks grossly overestimate calories burned. An elliptical is probably the worst cardio machine and does half the work for you, the chances that you actually burned 300 calories in 30 minutes is pretty low. I'd guess 150 at-best.
How do they get away with that without a lawsuit?
To the anon a few days ago who told me that the core muscles were critical to the OHP, thank you – I cleared 25kg yesterday. I still feel like I'm going to fail pretty soon, but at least I got that one and I can start loading 1kg/workout instead of 2.5 to try and stave that off longer.
Are the side effects of roids real? >shrinking balls >acne >roid rage >heart disease >hair loss >etc
Is this inevitable when you start roids or can this be avoided?
Yes, all of them are real, though it doesn't mean that you'll get all of them and some of them are avoidable. go to /fraud/ to be yelled at about the basics.
I want to add in pulling exercises. Home gym. Limited space.
Would it be fricking moronic to buy a couple of plyo boxes to put a flat bench on for seal rows?
I am pretty scared of hernias. A while back I felt a weird pop down there while jerking a container around in what was kind of a bent over row position.
Do deads do much for your back, though?
Never done power cleans.
I messaged a manufacturer for a quote on a shortened deadlift platform, the other day.
Planning to cop a short bar and do deads with that.
Until then I do have a loading pin and handles so I could do one-handed deads on that.
ive adopted a more intense program as of recently that on some days has me doing up to 8 different exercises in a workout, and sometimes im in the gym up to an hour.
are calories burned during training something that i have to worry about? im currently eating at around a 200 calorie surplus. should i start eating more to account for more time spent in the gym?
>are calories burned during training something that i have to worry about
With that small of a surplus? Yes. Bump up another like 100 or so calories, ish
I dont get what's so bad about sit ups. I've read they're ineffective especially when anchored. I anchor my feet to my bed and do sit upstairs and I feel if in my core after 50. Not as much as planks but it still seems pretty effective to me.
They're only useful when you're a newbie. Don't worry tho you'll figure out when you should stop doing them on your own. You'll reach a point in which you'll feel silly doing 400 sit up variations reps and 10 minute planks and move on to more advanced movements.
Because you get to the point, very quickly, where you're doing 50+ to feel anything and it takes forever and my god this is boring and why the frick are you wasting your time with this????
Nothing wrong with them. Don't listen to powershitters with beer guts that tell you otherwise.
Try doing them weighted and/or decline, it works core much better.
>eat caloric surplus >Reach goal weight >Already eating 2lbs of chicken daily >need to to eat even more now If I want to progress
Frick getting big, maybe I should just be lean >DEX >>> STR
I'm gonna try taking magnesium supplement for a month just so I can improve my mood and quality of sleep and perhaps to get rid of these weird nerve and muscle issues too (hopefully.) I'm gonna make sure I do not get the ones based on magnesium oxide because they're worthless. The glycinate form is beyond my means atm so I might have to go for a cheaper cal-mag citrate formulation. Sharing here so that anons can leave their opinions and recommendations. Wondering if taking calcium supplements is looked down here. Thanks in advance my bros.
Are straight leg deadlifts ok to do with really tight hamstrings? If I keep my back straight, I can only hinge over like 30 degrees. I stretch the hammies regularly but never really see any improvement
There're websites that rank them based on fillers/sugar amount/actual protein measured/etc. So many health/fitness/bodybuilding websites do it, but I think the main legit one is Labdoor?
When I started taking some MyProtein chocolate brownie flavor stuff I was actually kind of worried my farts would kill me in my sleep. Bad to the point that they smelled like fish when I hadn't eaten any fish. That doesn't happen now that I just buy bulk whey powder at WinCo.
I signed up to the gym.
The exercises I do: >dumbbell curls >bench press >squat >hanging leg raises >some treadmill jogging as warm-up.
Should I add something else? I have no clue about the machines if you're curious.
Well you can be one of those super obnoxious buttholes that drop the weight every set and make such a giant ass amount of noise, or you can do the lift properly. Your choice
Have you tried increasing intensity and/or volume?
If I did the full body, I'd have all of the exercises you listed done in one day, three times a week.
I'm bulking and I recently bought a scale three days ago and was able to actually start tracking my weight every morning after I piss, wearing boxers only. So far my records are: >158 lbs >158.8 lbs >159.8 lbs
Is 1 lb a day normal for noob gains/fat? Could this be just variance? 1 lb a day seems impossible and I definitely don't feel or see it.
As much as >lifting for women
is a meme, I'm in Tokyo in 2 months time and want to look as good as possible in hopes of getting my dick wet on my bday.
I box and do light sparring now and again, need to lose some weight to show my abs but I can do that easy. Should I work on my neck, traps and rear delts since these are lacking on my physique, or just try to make my chest, bis and quads beefier?
Have some back muscle pain right now, what can I realistically do at the gym just now without affecting that? I'm trying to lose weight just now rather than build muscle
Been focusing on strength training for a while now and looking to focus more on aesthetics and see how I like it. Trying to find a decent program, but everywhere I look is just people selling shit or moron zommies giving bro-science opinions. Anyone got any recs that have worked for them?
Can I just adjust whatever lifting plans there are to something more of my strength level? I want an outline of what reps to do but obviously men workouts are too heavy for me.
>Can I just adjust whatever lifting plans there are to something more of my strength level?
Of course, just drop the weight and do something in the 8-20 rep range. You should feel close to failure a few sets in. When you stop being a little b***h you can take your rep range down a little bit and focus on strength.
Thanks. I don't have a particular goal in mind. But I would like to have nice looking arms.
>Can I just adjust whatever lifting plans there are to something more of my strength level?
Of course, just drop the weight and do something in the 8-20 rep range. You should feel close to failure a few sets in. When you stop being a little b***h you can take your rep range down a little bit and focus on strength.
How do I deal with the feeling of my lifts plummeting on a cut, I feel so weak it's pissing me off. Should I switch to 3x12 and microload to slowly "gain" on the cut?
Fatty here wanting to get buff so he can get a cosplayer girlfriend one day and not feel embarrassed when he takes off his shirt, starting the gym tomorrow, should I start at 3 days or just go 5?
My gym is on the way home from work so it's not a major inconvenience to do 5, but every beginner routine seems to recommend 3
I just want to get as good looking as my body can get, goal is within like 2-3 years
Do 3. You need to rest to heal and gain muscle. People that do 5 usually don't work the same muscles..
Advice from someone who was 350lbs. Legs and back.
Leg strength makes it so much easier to get around, paired with losing weight you suddenly feel feather light jumping up stairs.
Back getting stronger will just automatically fix any posture issue you had from sitting around all day.
Also keep your expectations realistic. Huge dudes with massive muscles are on gear. You have to starve yourself to 8% bodyfat to see abs. If you were a whale, your skin is all stretched out and will never look good.
>Also keep your expectations realistic. Huge dudes with massive muscles are on gear. You have to starve yourself to 8% bodyfat to see abs. If you were a whale, your skin is all stretched out and will never look good.
my goal is to just be happy with myself when i'm naked
i'm not turbo whale, 270 right now, so I think i'll have some loose skin but I also drink like a gallon of water a day and im only planning on losing about 1.5-2lbs a week so i might get lucky and come out with little loose skin? im praying
4 to 5 days, water only. There is like one study on it and one PhD researching it. There is no money in telling people to not consume.
But if you want more physical evidence, look at pictures of people starving from famine. Their skin clings to their bones. The theory is that, when your body cannibalizes itself, it can priority unnecessary things first.
Anyone have any cues, grips/widths, techniques or whatever for discouraging rounded shoulders when doing barbell shrugs?
I like the movement I just feel it encourages my shoulders to round so I try not to do it too often.
what can i eat/do to help regulate my menstrual cycle? i’m bmi 17 and i’ve been eating around 800 cals a day and i think it’s taking a toll on my cycle because it’s been super irregular, im eating at maintenance now but what else can i do? all the articles i read are contradictory of eachother so i’m not sure what to believe. ive been taking iron, omega 3, and collagen as well.
I've been following a flexibility routine around splits (by Antranik) but haven't made much progress. It's mostly Frog-Pose, then Horse Pose.
I don't feel like I'm stretching my abductor enough, I tried the Tom Merrick routine but it was mostly Glute exercises.
Anyone know or tried any good routines?
Like I don't need a bigger ass I need to stretch out my legs.
Routine hoping is killing your gains.
https://i.imgur.com/LohrmKA.jpg
Since MPS tanks so rapidly after the 24h point, is there really any benefit to eating on a surplus 2 days after a workout?
Overthinking nonsense. Do you think those 80IQ guys at your gym know any of that shit while being double your size?
just starting lifting, however I skate regularly and was curious would say and hour or two of skating hurt my gains?
is going on a long walk on your rest day a gains goblin?
No. Cardio helps with bloodflow and allows your heart perform better.
Have some back muscle pain right now, what can I realistically do at the gym just now without affecting that? I'm trying to lose weight just now rather than build muscle
there is no way you're eating at maintenance at 800 kcal/day. fat is important for hormone regulation, which is why female distance runners often stop having periods. your cycle is probably getting fricked up because you are malnourished; try eating more, as other anon said.
At what point should I start cutting this winter? I started to slowly gain weight in mid-november and I'm putting on decent amounts of muscle. Currently at 172lbs. I want to get down to about 150-155lbs by about early June.
I've been put on about 1 lbs every 1-2 weeks and started off fairly skinny fat.
Does sex actually burn any calories? I've recently switched from manual fapping to dakimakura/onahole and it doesn't feel like it really takes much physical effort. Feels way better though.
everything burns calories, but masturbation is significantly easier than having actual sex. if you are worried about losing weight, actually go and do things rather than just jerking off.
Why would actual sex burn more calories unless it's for something like pinning the woman down, covering her mouth, or forcing off clothing, which only applies to rape? Do the health experts that come up with these calorie estimates just average in the rape?
Corny but yeah. I think its one of the few places I go and take a moment to think about what’s been going on in my life and how I am as a person (especially if shit is going bad, then I can work out the frustration).
>wakeup at noon >eat maybe 300 calories til I get home from my evening shift at ~10pm >eat all my daily calories from 10pm-12am >sleep around 3am >repeat
Is it actually bad to eat before bed? I'm thinking about changing my eating habits and not eating past 9pm or so but I always feel sick when I try to eat earlier in the day, no appetite whatsoever
>Is it actually bad to eat before bed?
It's not BAD for you, but it's not as efficient as eating earlier. Don't obsess about it if you personally prefer to eat later in the day. I eat before bed because it helps me sleep and I don't have to rush the cooking to get to work in time.
Not sure if this is off topic but i had a fever recently, it reached 39.4 celsius or 103 fahrenheit last time I checked. It probably got higher too.
I started spouting random gibberish in my sleep and I was semi concious for it, going in and out of sleep. I started wondering if my life was a dream and all this other schizo shit.
It's been two days since, my fever went away.
However I feel so dissoriented and sorta have trouble thinking and just feel weak and have trouble moving about.
How do I get back to normal?
I wanna go back to the gym and work out but don't know how to speed it up. Any foods I can take?
atm I'm just doing inclined pushups.
What are you supposed to do when ur TDEE get into the low 1800s 1700s? I'm 5'6 150lbs 68kg right now and just started cutting but I remember being 130lbs 58-60kg and my TDEE was so low I could only eat 1100-1200 cal a day to lose weight, still needed a few more pounds to go to see my abs but eventually it got so torturing I gave up. I need a new plan this time around.
one or two meals a day, fasting every other day, increase protein/vegetables.
https://i.imgur.com/10ViiuT.jpg
How or why does deloading help you htit PRs
Does it facilitate more effective recovery, or allow you to focus on form more, or what?
dissipates accumulated fatigue by allowing more recovery.
What are you supposed to do when ur TDEE get into the low 1800s 1700s? I'm 5'6 150lbs 68kg right now and just started cutting but I remember being 130lbs 58-60kg and my TDEE was so low I could only eat 1100-1200 cal a day to lose weight, still needed a few more pounds to go to see my abs but eventually it got so torturing I gave up. I need a new plan this time around.
Finding good magnesium supplements is harder than expected lol. Some supps put 3 kinds of magnesium in their formulation without informing the buyer what their real proportions are. Like, they may advertise it has having better magnesium forms like gluconate or glycinate but the oxide form which is the least bioavailable could be as much as 99% of the formulation.
I'm around 70kg with no abs, if I start lifting and adding weight with a good diet (minimal carbs, no sugar ect) will I eventually get any or do will I have to add in some sort of abs routine?
What is ya'lls budget for protein powder? I only recently started taking it and I'm doing the math and one tub for $20 only lasts me a little over a week. That seems insane
I'm eating insanely healthy, <1000 cal and 100+g of protein a day. I've also been doing a beginner cardio/strength routine every day. It's been about 10 days and yet I've gained weight?
I don't know what I'm doing wrong. I kind of feel a slight difference in my clothes. Is my body replacing fat with muscles? Or is that just cope?
><1000 cal
that's not even close to enough regardless of your height/weight/gender >10 days and yet I've gained weight
any kind of weight gain or loss in that short of time is just natural fluctuation. my weight fluctuates ~5 lbs in a single day. weigh yourself daily at the same time of day and look at the trend over time
go to www.losertown and get a better idea of how many calories you should be eating. less than 1k is just moronic and not sustainable
So, like, you have a barbell with plates and that's it?
You could buy a squat rack or squat stands, OR learn how 2 clean.
I'm in your same situation, and going with the cleans, just because.
If you train your cleans, you basically can do >clean pulls and front squats, those are our poverty deads and squats. >overhead press and variations like push press or jerk. no bench because frick you, so do dips or push ups for your breasts >cleans. you need this or you won't rack the weight for front squats or pressing, so learn how to clean >all sorts of variations on the clean and on the snatch, personally I like power snatches
I'd start by doing a ton of technique work for the clean (full clean, not power clean).
Once you have the technique down well enough and are starting to get some weight on the bar, like even once you're cleaning 60kgs or so, take 90% of your highest clean and do complexes of 1 clean and 3-4 front squats, for 3-5 sets.
For the overhead press, just power clean the weight you need (or clean it up, if needed, but probably not) and do 3x5.
Keep doing at least 15-18 reps of cleans per day, and progress on it so that you can progress on the squat too. If you can work up in singles to a max, and then do sets of 2-4 at 80-90% of that, you should be fine.
Do that 3/week, and you have your basic routine, with just a barbell and the floor.
i spent my entire time on ss refusing to care about ay other than "lift heavy, eat good, sleep well", so now im absolutely clueless about how to program. i like the basic ss compound split of >3x5 squats, bench, weighted dips and 1x5 deads >3x5 squats, ohp, rows, weighted pullups
and all i want to do is add some accessories to it, but i dont know which ones go on what day, after what lift to do them etc. spent the past week trying out different exercises, and these are the ones i want to add >tricep pushdowns and extensions >curls >lat raises >face pulls >chest flys
but i just dont know what goes where, what can be supersetted etc. any tips would be appreciated
That's basically phase 2, you should at least be on advanced novice if you are getting out of ss.
Read and apply this:
https://startingstrength.com/get-started/programs
And just fricking do 3 sets of each isolation every time, it's not that hard.
im definitely above novice by the standards here,
https://strengthlevel.com/strength-standards/male/kg, and the issue is that i dont know what lifts go on what day anon. i know that ill be putting them after my compounds to avoid having them interfere with my numbers, but if im doing bench and weighted dips, then would doing the tricep exercises and flys not be as effective then because ive already tired those muscles out? im kinda moronic man
It's not about numbers, it's about if you can keep going without stalling.
What you've written is basically phase 2, if you're progressing on that, without stalling, and are above novice... well, you're gonna get strong, that's for sure.
The advanced novice routine is just the same routine, but the second day in the week is a light day, so you can recover more from the heavier weights.
If anything, isolations will be more effective (since your goal is just getting to those 10 to 20 sets to near failure for muscle growth, not higher numbers - who cares how much you tricep pushdown?) if you've pre-fatigued them with compound exercises.
Time, fatigue, and frequency management are more important, so just 3 sets of 1 isolation per muscle group, 3/week, will probably be optimal.
If you are so tired after bench and dips, that you actually can't do the exercises, that's an other thing, but are you at that level of exhaustion?
Also, you might not want to do triceps shit on the day you're doing dips, on account of them already being intensive on the triceps (but that depends on your form - are dips triceps intensive for you? enough that more stimulus would be redundant, better to keep that for an other day?)
yeah dips are pretty tricep heavy even though they also kill my chest, just an all round great exercise i guess lol. in that case would doing 3 sets of curls and lat raises on the bench day, and then 3 sets of skullcrushers and flys on the next do the job? im already doing ab stuff on rest days with my cardio so im not too fussed about that stuff
it would work, sure, but try to get to 10-12 sets per week (3/day would be great, but go up to 5/day if you want to keep a lower frequency) on each isolation, that's usually the sweet spot when you introduce them
Are there any good form cues for the press/concentric part of DB bench? I feel like I have a good idea of what to do when lowering the weight, but not with lifting. I start by squeezing my pecs to get everything going but after that it doesn't feel right
Hello fit, please recommend me an anatomy book for laymen. I'm not a complete dumbass and can process complex information, but I also don't know the first thing about anatomy, so something in between anatomy for dummies and pubmed articles. I'm interested in general anatomy.
>I'm interested in general anatomy
Have you considered one of those med school books?
They aren't that hard, after all med students study them. They're full of pictures!
Is it more important to get more protein in on exercise days (keep hearing about a post-workout protein meal being mandatory) or on rest days (MPS maxing out at 24h mark and all that)?
MPS maxes at 24h, and crashes soon after.
It's slower in untrained individuals, and faster (both maxing and crashing) in trained athletes.
So, more than a 'day', you have this window after working out, as a recreational lifter it's probably more than 24 but less than 36 hours, if you can eat your protein in that window, great.
Outside of the window, you're probably carbing up for the next workout anyway, protein is still important but not as critical.
I started running about a month ago, I wasn't in the best shape so I'm working on that.
I used to get pretty puffed as my heart rate reached 160, and was able to push up to 190-200 bpm a few times before I got tired and sore and just went home.
Now, I notice that I can pretty happily sustain a level of activity that puts my HR at 160 for ages, with laps of the local oval putting my HR up into the 190-200 zone, where I obviously get a bit puffed and need to take a breif walking break until I'm back in the 160 zone.
Does this mean that as I get fitter, I can sustain a higher heart rate, or does more activity not cause as much of an increase in HR? Or is it both?
You don't need to isolate your glutes, they're very well activated, especially if you're doing SS, with low bar squats, power cleans, deads, optional front squats... come on.
If you want your glutes to pop out, you gotta cut.
Finished my first day at the gym bros!!!!
i have a question though, i was doing a 30 minute walk post lifting for cardio and a chicken with a tight fricking ass got in front of me, and I didnt even feel a tingle in my dick
will lifting and cardio improve this? im only 26 but im obese so im thinking its a weight/cardiovascular thing?
based, thanks
do you think walking is enough for now? im worried if i jump right into trying to do jogging i'll hurt my shins due to how fricking fat i am
Absolutely, stick with walking. Walking is superior weight-lose cardio exercises since it doesn't frick your knees and ankles due to excess weight, it can be done longer than running, and it burn calories effectively. Once your BMI has returned to more healthier levels, I suggest you start jogging lightly. Not medical or fitness advice
Sup boys, I have a small homegym room, im doing dumbell farmer carries for improved grip. Is there a difference in the excerise if I stand still and hold the weight vs walking around with it?
i think ive been having the problem of wanting to powerbuild, i want to get stronger in the big 4 + pulls but i also "kill myself" on assistance work however despite bulking and gaining weight, my weights on the compounds dont increase, not even reps, even at a low weight (80kg for bench press, 52.5kg ohp).
1. at these low weights, can that REALLY be my problem or is there sth else?
2. i want to hop on a weekly LP, how much do i deload the weight? rep scheme is 5 sets of 3 reps with an amrap at the end, so at the start these are 4 easy sets with an amrap for example. i KNOW i will not be satisfied with this, not having done enough etc etc, how do i overcome this?
i also am starting with just 3 exercises to make sure i progress properly (bench heavy, ohp volume, lat pulldown on upper1 for example, squat heavy, deadlift volume, dumbbell rows for my lower1) and doing no assistance for the first few weeks is gonna kill me but i want to make sure to not hinder any of my progress, im torn between what to do and what not do, pls help
i think ive been having the problem of wanting to powerbuild, i want to get stronger in the big 4 + pulls but i also "kill myself" on assistance work however despite bulking and gaining weight, my weights on the compounds dont increase, not even reps, even at a low weight (80kg for bench press, 52.5kg ohp).
1. at these low weights, can that REALLY be my problem or is there sth else?
2. i want to hop on a weekly LP, how much do i deload the weight? rep scheme is 5 sets of 3 reps with an amrap at the end, so at the start these are 4 easy sets with an amrap for example. i KNOW i will not be satisfied with this, not having done enough etc etc, how do i overcome this?
i also am starting with just 3 exercises to make sure i progress properly (bench heavy, ohp volume, lat pulldown on upper1 for example, squat heavy, deadlift volume, dumbbell rows for my lower1) and doing no assistance for the first few weeks is gonna kill me but i want to make sure to not hinder any of my progress, im torn between what to do and what not do, pls help
the weekly LP in question is a GZCLP 4day version
It sounds like you haven't finished your linear progression.
Get on SS, do the fricking program.
Unless you're a woman, then your numbers might make sense
Where exactly are you supposed to put the bar when you do low bar squats? Every time I think about trying them I feel like the bar is sitting directly on my spine.
>start making gainz >get tendonitis >rest that are for a few weeks >pain stops >start lifting again >gainz gone >pain comes right back
Every fricking time. Wut do?
are these bad stats for someone who just started lifting? >5'10" 160lbs >OHP 3x8 55lbs >bench 3x5 95lbs >squat 3x8 135lbs >deadlift 3x10 135lbs
oddly enough i used to lift weights when i was younger and a lot of my old gains came back, so much so that people around me are noticing and saying i look "buff" all of a sudden. it hasnt translated to any strength though and im extremely embarrassed by how much im struggling with low weight.
My daily diet is either: 4 lb 73/27 ground beef, or 2 lb and about 1-2 dozen eggs. I just ordered some MCT oil, and the supps I take are magnesium glycenate, vitamin d, vitamin c, and zinc. Any other supps I should get? Like fish oil for dem omega-3's if I'm lacking? Or something for antioxidants? Should I get turmeric pills and apple cider vinegar pills, or are they a wa$te?
Nice dubs.
I'm doing SL5x5 (with push-ups and ab wheel accessories), and I'm getting a nicer body each month. But I'd like to get rid of some of the fat that's still clinging to my tummy.
I'm eating cleaner than I was before.
>I'm eating cleaner than I was before.
Good work. Keep going.
>But I'd like to get rid of some of the fat that's still clinging to my tummy.
If eating even less, drinking even more water, and adding even more cardio doesn't work, it might be time to try some bodybuilder competition tactics like carb cycling.
I'm aware of time being the best healer, but any fixes for ankle sprains that accelerate the process? Other than a brace and stretching have been applying dit da jow and tiger balm
thoughts on fan bikes for a quick HIIT on off days? I've been kicking around the idea of buying a rogue echo and one just popped up on FB for $750 essentially untouched. wanting to get it to just do a quick 10/20 routine for 5 minutes on my off days from lifting. doing 531 BBB if that matters. I usually get my cardio in mountain biking but it's winter and it's either very wet or very snowy and I live in an area that's nothing but hills.
If AAS make your tendons and ligaments worse, what can you do on cycle to strengthen them? I'm transitioining into a lot of lig strength work like squatU and kneesovertoes recommend, but want to know what I can do to counter the effects of AAS when on cycle.
Currently been stuck at a very embarrassing squat of 285x5 for about 5 months now. Tried deloading each time I get stuck and on my 4th block right now. What are the best accessories I should do to push past this? My deadlift has outpaced my squat and is at 405 with no signs of slowing. Any thoughts?
Is there an equivalent of couch to 5K for strength training? I want a program that's dead simple, 3-4 days a week, little to no equipment (dumbbells are okay) where you just follow the chart and it tells you exactly what to do. Starting Strength is simple enough but I don't want a barbell workout.
There's a few infographics that are being posted from time to time, with exercises(mostly bodyweight) and further progressions.
I personally prefer the Recommended Routine from reddit.
The basics are pretty much the same - for upper body you need 2-3 compound exercises, with a different plane of motion(e.g. Pull-ups and Rows, Dips and Pushups/Shoulder Press), for lower body it's Squat movement, Deadlift movement(hip hinge) and Knee hinge / Calf raises as an accessory exercises. Add 'Core' exercises(Sit-ups/Leg raises/Planks etc.) and some isolations(Bicep Curls, Traps Shrugs etc.) that you think are important and you're good to go.
https://i.imgur.com/KIkdTGY.png
For someone who’s profoundly low on cardiovascular fitness, how many weeks is a reasonable couch to 5k? For example I can only “run” for about 45 seconds before having to stop currently.
8-12 weeks sounds about right
Take it slower. Running fast and gassing yourself is a common newbie mistake.
chest and triceps are pushing muscles while back and biceps are pulling muscles. many movements that you use during a chest workout also work triceps and the same goes for biceps with a back workout.
you need time to rest your muscles after a workout, so its best to split days into these groups so that when youre doing your back day, your triceps are resting and when youre doing your chest day, your biceps are resting.
you could separate into chest + back and triceps + biceps, but following your arm workout, both your triceps and biceps are going to be recovering, making your next workout, chest, back, or both, less effective
My resting body temperature is 95.2 degrees fahrenheit. Apparently that's .2 degrees above "medical emergency". Why am I so cold and how can I increase it?
Broken thermometer or inaccurate results. Get a new thermometer from Walmart and do a rectal temp. The prob should be about 1 inch inside the anus. Not joking, aside from a core temperature like an indwelling temp sensing foley this will be the best you’ll get.
I got a brand new thermometer yesterday and it still says 95.2, at least orally. Not sure if I want to test rectal. I've also had this temperature for several years.
For someone who’s profoundly low on cardiovascular fitness, how many weeks is a reasonable couch to 5k? For example I can only “run” for about 45 seconds before having to stop currently.
i was doing some dry wall for 4 hours and afterwards my low back and low abs were so sore, it was borderline an injury. Prior i'd been doing multiple sessions of heavy squats so im thinking this is residual muscle damage from that. Only thing being is i felt relatively fine session to session with only slight soreness. I don't do much low intensity work like this for multiple hours. if this is residual muscle damage that snuck up, how do i avoid this as i couldn't really feel anything. Or could this possible be from doing dry wall?
I don't work out, my arms like... lean
but I only do pushups, and my arm muscles got... pop eyes? thing going on where only the middle segment feels big
how do I make the top part big too, is it the shoulders? do I have to work out my shoulders to make my arms look bigger?
Met this chick. Saw her several times in this weird tight clothing, that are neither leggings, yoga pants, nor sports wear. They were uni colored, the shorts covered basically almost of the upper thigh and then this weirdish tight tshirt which also functioned as a bra all in one.
Googled around a bit and found out its apparently shapewear. Not sure what to make of it.
I'd like to know what Im getting myself into with this one, Is this a reason to be concerned? What kind of people wear this shit and why?
I've been lifting for a couple of months now and I fear my diet is shit but my lifts keep improving. Is this noob gains or is it that I sleep for 12 hours a night?
Depends on the numbers. Up to 1-1,5 plates on bench/squat/deadlift is still newbie gains.
Sleeping also helps a lot.
What is shapewear? Redpill me on it.
Met this chick. Saw her several times in this weird tight clothing, that are neither leggings, yoga pants, nor sports wear. They were uni colored, the shorts covered basically almost of the upper thigh and then this weirdish tight tshirt which also functioned as a bra all in one.
Googled around a bit and found out its apparently shapewear. Not sure what to make of it.
I'd like to know what Im getting myself into with this one, Is this a reason to be concerned? What kind of people wear this shit and why?
>What kind of people wear this shit and why?
Women. They prefer masking their flaws instead of working on them.
>Women. They prefer masking their flaws instead of working on them
Wait, so it really is copium clothing? I atleast hoped its because its "comfy or healthy" or something. You sure it couldnt be for a medical reason. I know Im probably grasping for straws, but its off putting because it sounds like something fattys would wear unless I misunderstood you (and google).
The good news is that shapewear is required fashion for all women today, so it's entirely possible she's fine underneath. As a modern man, you need to learn the signs - fat in the face and arms, excessive thunder in the hips when she walks despite the clothes, etc.
I mean that high waisted leggings with control tops for hiding the muffin-top and built in booty-shaping are the standard piece of equipment for all modern women.
But dude, 5'3" @ 165lbs? Surely this is bait. That heifer must have jelly rolls.
4 months ago
Anonymous
> built in booty-shaping are the standard piece of equipment for all modern women.
Listen Im no expert in female clothing but I know this, however, pretty sure this anon
https://i.imgur.com/TZBwISL.jpg
>You sure it couldnt be for a medical reason.
It could be. But usually is not.
>I atleast hoped its because its "comfy or healthy" or something.
They say the same about skintight leggings with asscrack and crop tops so go figure.
posted is exactly what I talked about. Leggings and shapewear are not comparable from what I found and apparently its giga tier swindling. Shit how did I learn this just now?!
>But dude, 5'3" @ 165lbs? Surely this is bait. That heifer must have jelly rolls.
Pretty sure it was 165 AFAIK. MAYBE 160 but thats not a huge difference either way. Theres a video of us together, I noticed a "kangaroo pouch" when she turned to the side, I paused the video and zoomed in. There was a fricking belly like pic related from the side profile. Bro they are sooooo fricking good at swindiling. I took pics of us with my phone where she dropped like 2 points or so. Then she took pics of us with my phone again, where she GAINED 2 points. Holy scamartists/10. I dont why Im surprised you guys try to redpill makeup the entire and it made sense, but I still didnt believe how much fraud this gender has going on. Now this shapewear shit I never heard before is fricking with my head. Why is this the fairer sex again?
4 months ago
Anonymous
The good news is, now you know her worth. Baste her thoroughly with your baby-batter, being careful not to get any in her baby-hole, and then move on.
Do the motions with lighter weight, or work the antagonistic muscles. If that was your first outing, you have DOMS, and it goes away faster if you move your body.
3 months of bulking and my arms and chest look better, chest has grown by 3 cm but arms measure exactly the same. Am I not working them hard enough and is them looking bigger just in my head?
noobie here. after a 5-6 months of decent bicep growth (~1.5 inches). growth has stagnated and they no longer get sore either even when i train craz hard. what do?
It's just curls, tho. I'm not saying you should double up your sets of squats.
You could also try taking that weight you go heavy with and do a few sets of 3 reps, but extra fast. >lol, curls with dynamic effort
but seriously, just increase the volume. do it slowly over time, and when you can't recover or it's too annoying start dropping it off. Even if you won't grow (but you'll most likely grow, wtf), you should be able to peak your strength when you lower the sets again, then AT WORST you can add more sets back again at the higher weights, and so on and so forth.
>is it bad to go Tues-Weds-Friday for one week in my 3 day program?
Why would it? Jesus Christ just go and lift.
The weight doesn't get any lighter on Fridays, and you aren't religious enough to be fasting. >I got my first date of the year scheduled. Should I use the high to ask out my gym crush now?
Stay the course, and focus on your date. The last thing you want is that they somehow have a common friend, and they both start talking about how you asked them out, before you get a single date out of it.
You can ask your gym crush later, once you've bombed with your date.
Why wouldn't you just eat your macros tho?
You've calculated how much you need to move your weight the way you want to, so why would you change shit because it's a rest day?
BUT, if at all possible, you should eat your protein early during rest days (and late during workout days)... but that's just because it's very effective to have more protein in the (36 to 24 to 12 hours, depending who you ask) after working out, than in the morning before working out or in the evening of the day after.
Girl I'm texting is quite busy with her uni. Busier than me. I text her while she's at uni once a day to check up on her, so we can start talking when she comes back (I obviously don't expect immediate responses).
I can't tell if I'm being needy/desperate with me starting most conversations, or if it's the combination of her being busy+less knowledgeable than me (she's younger), so she has less to talk about and worse social skills+a normal thing for a man to drive conversation and drive building the relationship+she might be shy, less confident than me.
She actually was one to text me first when we first started talking.
Thoughts? Is this how texting always goes for a man?
Sucks because I suggested a date two days in, during peak enthusiasm, but she was busy with her family trip+has midterms coming up. Now I'm in this uncomfortable limbo, awaiting 9th of February when midterms end. Don't wanna sound desperate and ask for a date again. So I'm kind of trying to get to know her bit by bit everyday, but it's been a lot slower after the initial hype, when we first met, since she seems busy. Just kind of asking how her day has been, don't even get many chances to talk about fun stuff, movies, music etc.
Lazy person here. I started doing 20 min elliptical at 120 rpm and 5 resistance + 30 min treadmill at 5.5 speed and 5.5 incline each day. Is this enough to have at least average levels of cardio?
what are some good accessory exercises I can do every day including my rest days (I only workout mwf but i go to the gym 5 days a week for cardio) for looks/hypertrophy? nothing major, just something I can do every day to make my body better looking
What are some core exercises which aren't isometric and don't look ridiculous?
I'm working out at the local cali park and need to incorporate some more abs exercises. Didn't jack knives today while there were people around and I felt quite uncomfortable, so I'm looking for something less awkward (already doing hanging leg raises and planks)
As part of your effort, did you change your diet in a way that significantly reduced your sodium, or are you drinking a ton more water? In general, slow down on the fluids after 6pm.
Prob the water intake. I will try to be more conscious after 6pm. I usually try to stop drinkan after 9pm so I should step it up. It’s hard bc my work and workout sched has me finishing my workout by 8pm and eating dinner around 9:30
Let's say I just want to get up to the level of the 1/2/3/4 meme and not go any further, since I don't want to be a giant powershitter. How would one just go about maintaining their strength at this level?
Anyone else started getting approached by random fricking weirdos after they got lean and attractive? No, not hot women. No. Just random dorky guys going "hey what's up mind if I walk with you?"
In my quest to get more fit I've developed stretch marks on my front delts. Additionally, I struggle with rosacea/redness in face and other skin blemishes. I drink a ton of water, but any other recommendations for skin care and how to start looking good?
>took 4 weeks off from lifting because of back injury >squatting 185x5 was taking it to near failure every time >Couldn’t even do one rep of Bulgarian split squat at 1pl8 >I was able to do 315x5 a month ago
How is it fricking over this quickly?
> bench 5-10 > first set hit 9, feeling good > 5 barely doing it by set two
Wtf is this bullshit. OHP is the same fricking deal, by double progression I'll soon have to increase weight on the first set and god help me on the second set.
How do opiates affect weightlifting? I am not talking about lifting while high, but the day after using. Will it lower my performance? Assuming that you sleep relatively well and rehydrate.
I wasn't going to today because I wanted to see if my performance would have been better tomorrow without, but I'm prolonging the streak for another day in your honor. Thanks, anon.
does it matter that i cant feel lat exercises in my lats? im not even sure what a lat pump is supposed to feel like. ive tried so many different lat exercises and i only feel them in my arms. if im still doing the correct movements will my lats still grow even if im not feeling them during a workout?
ill try that. it sounds like youre saying to make my elbows more vertical?
i currently put my arms at about a 45 degree angle and squeeze my shoulder blades together, but thats all i feel is the squeezing of my shoulder blades, there is no tension or burn like there is with other muscles
If I don't workout for 3 days I lose tons of strength. Like I went from doing 75's for 7 reps to barely doing 70's for 4 after only 3 days. Is something wrong with me? I feel like I might need blood work or something
>If I don't workout for 3 days I lose tons of strength
This should not be happening. You are either not rested enough from the last workout in that muscle group or you had other circumstances tiring you out. It’s prob a combination of both.
You just don’t lose a “massive amount of strength” in under a week
I got sudden pain at right side of my ab when doing dumbbell overhead press.It comes and go away pretty fast and not severe but im still wondering what that is.
Help me bros. In the last week or so whenever I'm working out I feel a snap or pop in my wrist while pulling or pushing. No pain, but I'm worried it could become an actual injury.
Is this just a sprain, or is a ligament getting ready to disconnect?
pic rel is just a stock photo, but I've circled where the sensation happens.
Wrist works fine the rest of the time. No problems in my daily activities. Range of motion is normal.
as long as there's not pain I don't think it's an issue. Could be a sign to start stretching though.
I got sudden pain at right side of my ab when doing dumbbell overhead press.It comes and go away pretty fast and not severe but im still wondering what that is.
Sounds like form failure to me, like your core is unstable and too much weight shifted to your sides.
no because insertions are different from person to person. You probably want some sort of muscle chart so you can check what your individual insertions are like.
Did Sir Post A new years comic this year? I Didn’t ever see it in the catalog. Inb4 u say anything, yes I haven’t visited this board really since last year.
I know this is a body building question but is the only reason for specialization is to work on lagging muscles? Should I do full body because it just werks for me or should I specialize to get a certain body part(s) ripped faster? Will the 160g of protein all go to the muscle I’m specializing (ie biceps only, shoulders only, etc) vs a full body where the 160g is going to every muscle in the body?
well, you have 3 options: >man up and deal with busy gym >consider another gym >make time for the mornings
and before you shoot down option 3, know that that's the most enjoyable option. Most gyms are busy in the evenings after 9-5ers go home. I used to think the same about morning gym until I actually forced myself to get up early and get to the gym before work. Now I actually love going to the gym in the mornings.
>make time for the mornings
it's literally impossible
the gym doesn't open til 6am, im a 15 minute drive from it, and i usually leave for work at 7:25
which means I would have to finish my workout within 30 minutes, drive back to my place, take a shower, then drive to work
how annoying is it for a newbie gym goer to ask if you can work in with someone, when they're squatting like 200 and you're only squatting like 65
Go to the gym at 6, do your routine, shower at the gym, and head to work. Cutting out the commute home saves you like 30 min. I've literally done your exact thing earlier. I used to need to be at work at 8:20 and lived 40 min from my gym. Got up at 6, got to gym at 6:40, worked out for an hour, showered and got ready and got to work by 8:10.
You've got your options, and personally getting up earlier sounds more appealing than dealing with an overcrowded gym. >how annoying is it for a newbie gym goer to ask if you can work in with someone
Only mildly annoying if they don't help rerack my weights. I've been in that position before.
yeah maybe ill give it a shot
for gym showers do you bring any sort of soap? or do you just water yourself down then change
4 months ago
Anonymous
Most gyms will provide bodywash for members, but it's usually cheap stuff unless you're at a higher end gym. The crappy gym I used to go to had cheapo pink goop that smelled...clean? Super generic bulk order stuff. If you want something better you need to bring some with you. I would fill up some travel squeeze tubes with some body wash, conditioner, and shampoo. They had suction cups on them so I didn't need to worry about them being on the nasty gym shower floor.
If you are at a cheapo gym I'd highly recommend bringing your own towel, cheap gyms usually don't have any towel service.
The gym I'm at now is way fricking nicer but it better be for how much I'm paying.
I do reverse hypers on my desk with a thick sponge pad under me, in that position I feel like I can't breathe, like the desk is pushing into my diafram and it stops me from breathing fully, after a few reps under load I am out of breath. Is there any way to fix it?
redpill me on sucralose
Will taking pre-workout thin my blood?
Is there a "deadlift corset" so I can do diddly and be sure my form is right?
t. friendless fricking loser with no bro to spot him
Is walking at a regular pace for 6-7 miles everyday enough exercise to effectively lose weight if my diet is mostly healthy and consists of a small breakfast/lunch snack and one main meal for dinner?
Reposting for more opinions since thread was almost dead last time. After a bulk, should I go straight to cutting, or maintain until I eventually stall, and then cut?
>full body every other day
>run 3-5 miles on off days
>miss a cardio day yesterday
Do I lift today or do cardio?
lift today at get back on track tomorrow, 1 slip up shouldn't mess up your whole routine
If im trying add on weight, should i feel stuffed all the time? If i eat smart, few big enough meals and hit macros throughout the day to eat more than I burn but not feel stuffed its the same thing right (eating more than burning)
Celibacy: any noticeable effects on fitness?
I did an elliptical for half an hour. Worked up a sweat but didn't feel very tired. It said I burned 300 calories. How accurate is that?
On treadmill it takes a lot more effort to get it to say 300 burned. I feel more tired.
I should get a fitness watch probably.
Why can I do more weight with dumbells than I can with this machine? Same with chest machine can bench more than the weight I can do on machine.
what are the effects of microdosing on lifting? will it impede or benefit my lifts?
i believe you may be recruiting more muscles (stabilization muscles too?) when doing dumbells. i can dumbell press 12x26kg but can barely do 8x50kg of OHP. i believe you can isolate your shoulders/chest better on a machine because of the fixed path and resistance.
what’s your goal? personally i like taking a rest week after bulking and then cut straight away because i want to get it over with already.
don't have too much experience with exercising on other hallucinogens, but LSD definitely improves pain tolerance and makes me feel more flexible and more in tune with my body. not sure at what dosage you'd start to notice these effects, but it's definitely worth a shot. if you try it let us know the results.
How much can I grow my wrists in a year?
Also what are some good forearm workouts?
>growing your wrists
will probably take a very long time, not much in a year
>good forearm workouts
wrist curls and extensions with a wrist roller are probably the most direct way to train your wrist flexors and extensors. hanging is good for finger flexor strength, can do it weighted or one arm at a time.
like a lot of bodyweight exercises, they become easy very quickly, but they keep working fine if you weight them. some guy in my gym the other day was doing them on the decline bench holding a 265 lb barbell.
I have a 16 kg kettlebell that I'm mostly using for Swings, occassional Cleans to complement calisthenics routine.
Thinking about getting a heavier one.
Should I get 24 or 32 kg ?
Do pushups burn calories
Any movement does expend the energy.
Yes but nothing worth noting
you should be doing about the same amount of lifting each week, so you don't actually count it. you can count calories from cardio, but try to underestimate, like 100 calories from 30 min
Do the adidas powelift 5s suck? I know they're not even proper weightlifting shoes but they're the closest thing I can get in my shithole country.
Also, anyone have had any experience with chinese weightlifting shoes from aliexpress and whatnot? If so, how bad are they?
Are there any forearm exercises I can do at home without any equipment?
google says fingertip pushups.
Backpack wrist curls
Jam the towel in the door and hang from it(like doing rows)
Anyone has the picture of the home gym essential stuff
rack
plates
adjustable db
hey frick your question you got sauce on this b***h. got so hard i have a headache.
Pornbrain.
says the homie literally posting pictures of fat assed b***hes he got saved on his computer.
Wasn't me, coomer.
Does specializing on 1-3 muscles help it develop faster than doing a full split or full body program? Like does all the protein intake you get go all towards the one or few muscles you focus on compared to full body where it has to be divided?
Uneven physiques exist, if you want a particular area to be bigger/smaller than others, you train it more/less.
>Most fitness tracks grossly overestimate calories burned. An elliptical is probably the worst cardio machine and does half the work for you, the chances that you actually burned 300 calories in 30 minutes is pretty low. I'd guess 150 at-best.
How do they get away with that without a lawsuit?
because something something something margin of error. I don't think they ever claim it's accurate and feds don't care. It's basically a white lie.
To the anon a few days ago who told me that the core muscles were critical to the OHP, thank you – I cleared 25kg yesterday. I still feel like I'm going to fail pretty soon, but at least I got that one and I can start loading 1kg/workout instead of 2.5 to try and stave that off longer.
Are the side effects of roids real?
>shrinking balls
>acne
>roid rage
>heart disease
>hair loss
>etc
Is this inevitable when you start roids or can this be avoided?
Yes, all of them are real, though it doesn't mean that you'll get all of them and some of them are avoidable. go to /fraud/ to be yelled at about the basics.
>Are the side effects of roids real?
Yes, always have. There's been frickin hundreds of studies going back to the like.. the 60s? 70s??
I want to add in pulling exercises. Home gym. Limited space.
Would it be fricking moronic to buy a couple of plyo boxes to put a flat bench on for seal rows?
I am pretty scared of hernias. A while back I felt a weird pop down there while jerking a container around in what was kind of a bent over row position.
Why not deadlifts? Power cleans our other variation on cleans?
Do deads do much for your back, though?
Never done power cleans.
I messaged a manufacturer for a quote on a shortened deadlift platform, the other day.
Planning to cop a short bar and do deads with that.
Until then I do have a loading pin and handles so I could do one-handed deads on that.
ive adopted a more intense program as of recently that on some days has me doing up to 8 different exercises in a workout, and sometimes im in the gym up to an hour.
are calories burned during training something that i have to worry about? im currently eating at around a 200 calorie surplus. should i start eating more to account for more time spent in the gym?
>are calories burned during training something that i have to worry about
With that small of a surplus? Yes. Bump up another like 100 or so calories, ish
I dont get what's so bad about sit ups. I've read they're ineffective especially when anchored. I anchor my feet to my bed and do sit upstairs and I feel if in my core after 50. Not as much as planks but it still seems pretty effective to me.
They're only useful when you're a newbie. Don't worry tho you'll figure out when you should stop doing them on your own. You'll reach a point in which you'll feel silly doing 400 sit up variations reps and 10 minute planks and move on to more advanced movements.
Because you get to the point, very quickly, where you're doing 50+ to feel anything and it takes forever and my god this is boring and why the frick are you wasting your time with this????
>and I feel if in my core after 50
Ah, it's bait. Pretty good bait, too
Nothing wrong with them. Don't listen to powershitters with beer guts that tell you otherwise.
Try doing them weighted and/or decline, it works core much better.
>eat caloric surplus
>Reach goal weight
>Already eating 2lbs of chicken daily
>need to to eat even more now If I want to progress
Frick getting big, maybe I should just be lean
>DEX >>> STR
I'm gonna try taking magnesium supplement for a month just so I can improve my mood and quality of sleep and perhaps to get rid of these weird nerve and muscle issues too (hopefully.) I'm gonna make sure I do not get the ones based on magnesium oxide because they're worthless. The glycinate form is beyond my means atm so I might have to go for a cheaper cal-mag citrate formulation. Sharing here so that anons can leave their opinions and recommendations. Wondering if taking calcium supplements is looked down here. Thanks in advance my bros.
Are straight leg deadlifts ok to do with really tight hamstrings? If I keep my back straight, I can only hinge over like 30 degrees. I stretch the hammies regularly but never really see any improvement
Try out different stretches for hams. It took me a while to find the ones that work.
Im under the impression all protein powder is essentially the same but are there any that I should be wary of.
There're websites that rank them based on fillers/sugar amount/actual protein measured/etc. So many health/fitness/bodybuilding websites do it, but I think the main legit one is Labdoor?
When I started taking some MyProtein chocolate brownie flavor stuff I was actually kind of worried my farts would kill me in my sleep. Bad to the point that they smelled like fish when I hadn't eaten any fish. That doesn't happen now that I just buy bulk whey powder at WinCo.
I signed up to the gym.
The exercises I do:
>dumbbell curls
>bench press
>squat
>hanging leg raises
>some treadmill jogging as warm-up.
Should I add something else? I have no clue about the machines if you're curious.
Read the sticky. There's too many beginner routines out there I'm not gonna list them
Alright, thanks
should I control the eccentric on deadlifts until the knees? I've been doing it, but it's starting to get sketchy the higher the weight I use
Well you can be one of those super obnoxious buttholes that drop the weight every set and make such a giant ass amount of noise, or you can do the lift properly. Your choice
r8 my routine, I have 1 year of 3/week full bodyweight workout that I stopped gaining on; my goal continue getting stronger and bigger in a simple way
Before you ask: I train at home and I don't own a squat rack, that's why.
PPRPPR rest on sunday
PULL
3x5-8 pullups
3x5-8 feet elevated ring horizontal rows
3x~20 bent over rows, first two sets till form breakdown, last one till failure
+ cardio
PUSH
3x6-10 OHP
3x5-8 ring dips
3x~20 pushups, same idea as pull
REST
3x8 pistols
3x8 romanian deadlifts or 3x5 deadlifts, alternating
+core work
Have you tried increasing intensity and/or volume?
If I did the full body, I'd have all of the exercises you listed done in one day, three times a week.
So did I. But as you stop being a newbie and you work harder, the volume needs to go down a bit.
Are you using weight belt or something?
I'm bulking and I recently bought a scale three days ago and was able to actually start tracking my weight every morning after I piss, wearing boxers only. So far my records are:
>158 lbs
>158.8 lbs
>159.8 lbs
Is 1 lb a day normal for noob gains/fat? Could this be just variance? 1 lb a day seems impossible and I definitely don't feel or see it.
It's variance, look at it week to week.
As much as >lifting for women
is a meme, I'm in Tokyo in 2 months time and want to look as good as possible in hopes of getting my dick wet on my bday.
I box and do light sparring now and again, need to lose some weight to show my abs but I can do that easy. Should I work on my neck, traps and rear delts since these are lacking on my physique, or just try to make my chest, bis and quads beefier?
Why is this board the most potent suifuel on IST
In what way?
is going on a long walk on your rest day a gains goblin?
Yes, you should move as little as possible for the optimal miogenesis.
Have some back muscle pain right now, what can I realistically do at the gym just now without affecting that? I'm trying to lose weight just now rather than build muscle
Been focusing on strength training for a while now and looking to focus more on aesthetics and see how I like it. Trying to find a decent program, but everywhere I look is just people selling shit or moron zommies giving bro-science opinions. Anyone got any recs that have worked for them?
What are some common shit tests at early stages of meeting a girl?
just starting lifting, however I skate regularly and was curious would say and hour or two of skating hurt my gains?
Since MPS tanks so rapidly after the 24h point, is there really any benefit to eating on a surplus 2 days after a workout?
Why do I feel curls more on the back of my bicep instead of front? Have I been fricking up curls for months now?
Can I just adjust whatever lifting plans there are to something more of my strength level? I want an outline of what reps to do but obviously men workouts are too heavy for me.
Sure.
Thanks. I don't have a particular goal in mind. But I would like to have nice looking arms.
>Can I just adjust whatever lifting plans there are to something more of my strength level?
Of course, just drop the weight and do something in the 8-20 rep range. You should feel close to failure a few sets in. When you stop being a little b***h you can take your rep range down a little bit and focus on strength.
How do I deal with the feeling of my lifts plummeting on a cut, I feel so weak it's pissing me off. Should I switch to 3x12 and microload to slowly "gain" on the cut?
Don't cut.
which oil is best for frying eggs
Coconut is the tasiest
Olive and avocado are the healthiest
Based. I usually would use olive oil but im trying cold-pressed rapeseed oil this time
You don't need any, there is already fat in the yolk you disgusting pig.
Is squatting once a week enough for consistent progression if I also have a second leg session per week with accessory work?
Yes, especially if your "accessory" work isn't dumb shit.
I found a 3 year expired whey protein jar in a closet. How bad would it frick me up?
Diarrhea, maybe?
Fatty here wanting to get buff so he can get a cosplayer girlfriend one day and not feel embarrassed when he takes off his shirt, starting the gym tomorrow, should I start at 3 days or just go 5?
My gym is on the way home from work so it's not a major inconvenience to do 5, but every beginner routine seems to recommend 3
I just want to get as good looking as my body can get, goal is within like 2-3 years
Do 3. You need to rest to heal and gain muscle. People that do 5 usually don't work the same muscles..
Advice from someone who was 350lbs. Legs and back.
Leg strength makes it so much easier to get around, paired with losing weight you suddenly feel feather light jumping up stairs.
Back getting stronger will just automatically fix any posture issue you had from sitting around all day.
Also keep your expectations realistic. Huge dudes with massive muscles are on gear. You have to starve yourself to 8% bodyfat to see abs. If you were a whale, your skin is all stretched out and will never look good.
>Also keep your expectations realistic. Huge dudes with massive muscles are on gear. You have to starve yourself to 8% bodyfat to see abs. If you were a whale, your skin is all stretched out and will never look good.
my goal is to just be happy with myself when i'm naked
i'm not turbo whale, 270 right now, so I think i'll have some loose skin but I also drink like a gallon of water a day and im only planning on losing about 1.5-2lbs a week so i might get lucky and come out with little loose skin? im praying
The only solution I have seen to it that wasn't surgery was prolonged fasting. Consider it, if the skin starts to bunch up.
It was too late for me. My man boobs became deflated skin sacs. It looked as bad as that sounds. I was more confident being naked when I was fat.
I forgot I kept pictures of it
Won't it shrink with time?
>prolonged fasting
well i'm already doing an 18/6 intermittent fasting diet so i guess that works
unless you mean 24 hour+ i think i'd die
4 to 5 days, water only. There is like one study on it and one PhD researching it. There is no money in telling people to not consume.
But if you want more physical evidence, look at pictures of people starving from famine. Their skin clings to their bones. The theory is that, when your body cannibalizes itself, it can priority unnecessary things first.
Anyone have any cues, grips/widths, techniques or whatever for discouraging rounded shoulders when doing barbell shrugs?
I like the movement I just feel it encourages my shoulders to round so I try not to do it too often.
I take vitamin pills with dinner. Should I swallow the vitamins before I eat, after I eat, or while I'm actually eating?
It's usually written on the pill box that you should take them after the meal. Maybe try reading once a while?
>It's usually written on the pill box that you should take them after the meal. Maybe try reading once a while?
Oh, so you can read. If only you could also follow the instructions.
My vitamins say to take them with a meal, so I down them while I eat breakfast..
what can i eat/do to help regulate my menstrual cycle? i’m bmi 17 and i’ve been eating around 800 cals a day and i think it’s taking a toll on my cycle because it’s been super irregular, im eating at maintenance now but what else can i do? all the articles i read are contradictory of eachother so i’m not sure what to believe. ive been taking iron, omega 3, and collagen as well.
Eat more.
Routine hoping is killing your gains.
Overthinking nonsense. Do you think those 80IQ guys at your gym know any of that shit while being double your size?
No. Cardio helps with bloodflow and allows your heart perform better.
Chest, shoulders, triceps, forearms, calves, hamstrings, quads, neck, biceps.
there is no way you're eating at maintenance at 800 kcal/day. fat is important for hormone regulation, which is why female distance runners often stop having periods. your cycle is probably getting fricked up because you are malnourished; try eating more, as other anon said.
At what point should I start cutting this winter? I started to slowly gain weight in mid-november and I'm putting on decent amounts of muscle. Currently at 172lbs. I want to get down to about 150-155lbs by about early June.
I've been put on about 1 lbs every 1-2 weeks and started off fairly skinny fat.
Does sex actually burn any calories? I've recently switched from manual fapping to dakimakura/onahole and it doesn't feel like it really takes much physical effort. Feels way better though.
homie if you’re using masturbation as exercise how many calories you’re burning is the least of your problems
everything burns calories, but masturbation is significantly easier than having actual sex. if you are worried about losing weight, actually go and do things rather than just jerking off.
Why would actual sex burn more calories unless it's for something like pinning the woman down, covering her mouth, or forcing off clothing, which only applies to rape? Do the health experts that come up with these calorie estimates just average in the rape?
you are a fricking idiot.
you unironically need to look up the wholesome/for women tag. normal porn has ruined your perception of what sex really is
Anyone else find the gym quite spiritual?
Corny but yeah. I think its one of the few places I go and take a moment to think about what’s been going on in my life and how I am as a person (especially if shit is going bad, then I can work out the frustration).
>wakeup at noon
>eat maybe 300 calories til I get home from my evening shift at ~10pm
>eat all my daily calories from 10pm-12am
>sleep around 3am
>repeat
Is it actually bad to eat before bed? I'm thinking about changing my eating habits and not eating past 9pm or so but I always feel sick when I try to eat earlier in the day, no appetite whatsoever
>Is it actually bad to eat before bed?
It's not BAD for you, but it's not as efficient as eating earlier. Don't obsess about it if you personally prefer to eat later in the day. I eat before bed because it helps me sleep and I don't have to rush the cooking to get to work in time.
>Is it actually bad to eat before bed?
If the quality of your sleep is good, you're good.
is this good diet?
or is this one better
>doesn't include mention of roids that the guy is on
no
Not sure if this is off topic but i had a fever recently, it reached 39.4 celsius or 103 fahrenheit last time I checked. It probably got higher too.
I started spouting random gibberish in my sleep and I was semi concious for it, going in and out of sleep. I started wondering if my life was a dream and all this other schizo shit.
It's been two days since, my fever went away.
However I feel so dissoriented and sorta have trouble thinking and just feel weak and have trouble moving about.
How do I get back to normal?
I wanna go back to the gym and work out but don't know how to speed it up. Any foods I can take?
atm I'm just doing inclined pushups.
Yeah, you're clearly not thinking straight, because you're asking anons for advice about what to do with the aftermath of your delirium fever.
>actually get >6 hours of sleep last night for the first time in a while
>visibly more muscular in the morning
am i fricking moronic
sleep is great for gains.
one or two meals a day, fasting every other day, increase protein/vegetables.
dissipates accumulated fatigue by allowing more recovery.
What are you supposed to do when ur TDEE get into the low 1800s 1700s? I'm 5'6 150lbs 68kg right now and just started cutting but I remember being 130lbs 58-60kg and my TDEE was so low I could only eat 1100-1200 cal a day to lose weight, still needed a few more pounds to go to see my abs but eventually it got so torturing I gave up. I need a new plan this time around.
How or why does deloading help you htit PRs
Does it facilitate more effective recovery, or allow you to focus on form more, or what?
Anything I should focus on guys? Doing upper/lower twice a week
>Anything I should focus on guys?
Wiping your mirror clean.
Will increasing space between my legs during squatting reduce my inner thighs?
I fricked up and they got too large. The chafing is killing me.
Sorry, didn't mean to quote you here
Finding good magnesium supplements is harder than expected lol. Some supps put 3 kinds of magnesium in their formulation without informing the buyer what their real proportions are. Like, they may advertise it has having better magnesium forms like gluconate or glycinate but the oxide form which is the least bioavailable could be as much as 99% of the formulation.
I'm around 70kg with no abs, if I start lifting and adding weight with a good diet (minimal carbs, no sugar ect) will I eventually get any or do will I have to add in some sort of abs routine?
?
What is ya'lls budget for protein powder? I only recently started taking it and I'm doing the math and one tub for $20 only lasts me a little over a week. That seems insane
OK. I just looked at costco I can get it down to $50 a month. Can I do any bette?
I'm eating insanely healthy, <1000 cal and 100+g of protein a day. I've also been doing a beginner cardio/strength routine every day. It's been about 10 days and yet I've gained weight?
I don't know what I'm doing wrong. I kind of feel a slight difference in my clothes. Is my body replacing fat with muscles? Or is that just cope?
><1000 cal
that's not even close to enough regardless of your height/weight/gender
>10 days and yet I've gained weight
any kind of weight gain or loss in that short of time is just natural fluctuation. my weight fluctuates ~5 lbs in a single day. weigh yourself daily at the same time of day and look at the trend over time
go to www.losertown and get a better idea of how many calories you should be eating. less than 1k is just moronic and not sustainable
Ive only got freeweights. I hate people so no gyms. What are the best exercises for me? Am dyel rn
So, like, you have a barbell with plates and that's it?
You could buy a squat rack or squat stands, OR learn how 2 clean.
I'm in your same situation, and going with the cleans, just because.
If you train your cleans, you basically can do
>clean pulls and front squats, those are our poverty deads and squats.
>overhead press and variations like push press or jerk. no bench because frick you, so do dips or push ups for your breasts
>cleans. you need this or you won't rack the weight for front squats or pressing, so learn how to clean
>all sorts of variations on the clean and on the snatch, personally I like power snatches
I'd start by doing a ton of technique work for the clean (full clean, not power clean).
Once you have the technique down well enough and are starting to get some weight on the bar, like even once you're cleaning 60kgs or so, take 90% of your highest clean and do complexes of 1 clean and 3-4 front squats, for 3-5 sets.
For the overhead press, just power clean the weight you need (or clean it up, if needed, but probably not) and do 3x5.
Keep doing at least 15-18 reps of cleans per day, and progress on it so that you can progress on the squat too. If you can work up in singles to a max, and then do sets of 2-4 at 80-90% of that, you should be fine.
Do that 3/week, and you have your basic routine, with just a barbell and the floor.
Anyone got a starting strength 3rd edition pdf?
i spent my entire time on ss refusing to care about ay other than "lift heavy, eat good, sleep well", so now im absolutely clueless about how to program. i like the basic ss compound split of
>3x5 squats, bench, weighted dips and 1x5 deads
>3x5 squats, ohp, rows, weighted pullups
and all i want to do is add some accessories to it, but i dont know which ones go on what day, after what lift to do them etc. spent the past week trying out different exercises, and these are the ones i want to add
>tricep pushdowns and extensions
>curls
>lat raises
>face pulls
>chest flys
but i just dont know what goes where, what can be supersetted etc. any tips would be appreciated
That's basically phase 2, you should at least be on advanced novice if you are getting out of ss.
Read and apply this:
https://startingstrength.com/get-started/programs
And just fricking do 3 sets of each isolation every time, it's not that hard.
im definitely above novice by the standards here,
https://strengthlevel.com/strength-standards/male/kg, and the issue is that i dont know what lifts go on what day anon. i know that ill be putting them after my compounds to avoid having them interfere with my numbers, but if im doing bench and weighted dips, then would doing the tricep exercises and flys not be as effective then because ive already tired those muscles out? im kinda moronic man
It's not about numbers, it's about if you can keep going without stalling.
What you've written is basically phase 2, if you're progressing on that, without stalling, and are above novice... well, you're gonna get strong, that's for sure.
The advanced novice routine is just the same routine, but the second day in the week is a light day, so you can recover more from the heavier weights.
If anything, isolations will be more effective (since your goal is just getting to those 10 to 20 sets to near failure for muscle growth, not higher numbers - who cares how much you tricep pushdown?) if you've pre-fatigued them with compound exercises.
Time, fatigue, and frequency management are more important, so just 3 sets of 1 isolation per muscle group, 3/week, will probably be optimal.
If you are so tired after bench and dips, that you actually can't do the exercises, that's an other thing, but are you at that level of exhaustion?
Also, you might not want to do triceps shit on the day you're doing dips, on account of them already being intensive on the triceps (but that depends on your form - are dips triceps intensive for you? enough that more stimulus would be redundant, better to keep that for an other day?)
yeah dips are pretty tricep heavy even though they also kill my chest, just an all round great exercise i guess lol. in that case would doing 3 sets of curls and lat raises on the bench day, and then 3 sets of skullcrushers and flys on the next do the job? im already doing ab stuff on rest days with my cardio so im not too fussed about that stuff
it would work, sure, but try to get to 10-12 sets per week (3/day would be great, but go up to 5/day if you want to keep a lower frequency) on each isolation, that's usually the sweet spot when you introduce them
I can't do any arm exercises because my upper back/ shoulder blades hurt. I also have bad posture. What should I be doing?
I've been following a flexibility routine around splits (by Antranik) but haven't made much progress. It's mostly Frog-Pose, then Horse Pose.
I don't feel like I'm stretching my abductor enough, I tried the Tom Merrick routine but it was mostly Glute exercises.
Anyone know or tried any good routines?
Like I don't need a bigger ass I need to stretch out my legs.
Can you recommend a cheap gym watch that won't make me look like a bum? Casiogays abstain.
Are there any good form cues for the press/concentric part of DB bench? I feel like I have a good idea of what to do when lowering the weight, but not with lifting. I start by squeezing my pecs to get everything going but after that it doesn't feel right
why didn't you guys tell me about pendulum sissy squats? i'm pretty sure they're the quad GOAT.
Are you indian
Hello fit, please recommend me an anatomy book for laymen. I'm not a complete dumbass and can process complex information, but I also don't know the first thing about anatomy, so something in between anatomy for dummies and pubmed articles. I'm interested in general anatomy.
>I'm interested in general anatomy
Have you considered one of those med school books?
They aren't that hard, after all med students study them. They're full of pictures!
Does any Euro anon have experience with this site?They have great prices all around
It's almost 17.00 how the frick do I salvage this, I need 1.6k more calories. Should I just fry my ground turkey in a frickton of olive oil?
Is it more important to get more protein in on exercise days (keep hearing about a post-workout protein meal being mandatory) or on rest days (MPS maxing out at 24h mark and all that)?
MPS maxes at 24h, and crashes soon after.
It's slower in untrained individuals, and faster (both maxing and crashing) in trained athletes.
So, more than a 'day', you have this window after working out, as a recreational lifter it's probably more than 24 but less than 36 hours, if you can eat your protein in that window, great.
Outside of the window, you're probably carbing up for the next workout anyway, protein is still important but not as critical.
I started running about a month ago, I wasn't in the best shape so I'm working on that.
I used to get pretty puffed as my heart rate reached 160, and was able to push up to 190-200 bpm a few times before I got tired and sore and just went home.
Now, I notice that I can pretty happily sustain a level of activity that puts my HR at 160 for ages, with laps of the local oval putting my HR up into the 190-200 zone, where I obviously get a bit puffed and need to take a breif walking break until I'm back in the 160 zone.
Does this mean that as I get fitter, I can sustain a higher heart rate, or does more activity not cause as much of an increase in HR? Or is it both?
> 190-200
bruh i thought people die at ~195
For an extended period of time, sure. You don't just drop dead immediately. Here's what my HR looks like on a typical outing a week ago
Best workout for round ass? Asking for scientific reasons
Squats and deads. Oaths might also be involved.
Already doing those. Anything complementary?
Estrogen
You don't need to isolate your glutes, they're very well activated, especially if you're doing SS, with low bar squats, power cleans, deads, optional front squats... come on.
If you want your glutes to pop out, you gotta cut.
single leg back extensions. it's like a concentration curl for your ass.
What do you think about 5/3/1 vs "just lifting the same weight every workout, and then trying to add 5 pounds whenever I feel I am ready"?
Finished my first day at the gym bros!!!!
i have a question though, i was doing a 30 minute walk post lifting for cardio and a chicken with a tight fricking ass got in front of me, and I didnt even feel a tingle in my dick
will lifting and cardio improve this? im only 26 but im obese so im thinking its a weight/cardiovascular thing?
yea it will
based, thanks
do you think walking is enough for now? im worried if i jump right into trying to do jogging i'll hurt my shins due to how fricking fat i am
take it slow anon
Absolutely, stick with walking. Walking is superior weight-lose cardio exercises since it doesn't frick your knees and ankles due to excess weight, it can be done longer than running, and it burn calories effectively. Once your BMI has returned to more healthier levels, I suggest you start jogging lightly. Not medical or fitness advice
Lose that weight first buddy. Belly fat especially decreases testosterone in your body. Remember that heavy weights stimulate T more than cardio does
Sup boys, I have a small homegym room, im doing dumbell farmer carries for improved grip. Is there a difference in the excerise if I stand still and hold the weight vs walking around with it?
For grip? Unlikely.
As an exercise overall? You guess.
how long do your sessions usually last?
Will increasing space between my legs during squatting reduce my inner thighs?
I fricked up and they got too large. The chafing is killing me.
I have these boney thin hands and fingers. Literally every other dude I see has these thick thick muscular fingers.
Is there a way to get them bigger or did I just lose genetic lotto?
There's nothing you can do about that.
They will get bigger very very slowly as you do high-force activities with them.
I squatted and deadlifted yesterday, and now I feel super horny, what the frick? This doesn't happen if I bench or do calisthenics
how can some foods like chicken be so filling but have few calories? doesnt make logical sense
water
drinking a lot of water also fills you up
is gooning exercise?
i think ive been having the problem of wanting to powerbuild, i want to get stronger in the big 4 + pulls but i also "kill myself" on assistance work however despite bulking and gaining weight, my weights on the compounds dont increase, not even reps, even at a low weight (80kg for bench press, 52.5kg ohp).
1. at these low weights, can that REALLY be my problem or is there sth else?
2. i want to hop on a weekly LP, how much do i deload the weight? rep scheme is 5 sets of 3 reps with an amrap at the end, so at the start these are 4 easy sets with an amrap for example. i KNOW i will not be satisfied with this, not having done enough etc etc, how do i overcome this?
i also am starting with just 3 exercises to make sure i progress properly (bench heavy, ohp volume, lat pulldown on upper1 for example, squat heavy, deadlift volume, dumbbell rows for my lower1) and doing no assistance for the first few weeks is gonna kill me but i want to make sure to not hinder any of my progress, im torn between what to do and what not do, pls help
the weekly LP in question is a GZCLP 4day version
bump
It sounds like you haven't finished your linear progression.
Get on SS, do the fricking program.
Unless you're a woman, then your numbers might make sense
Where exactly are you supposed to put the bar when you do low bar squats? Every time I think about trying them I feel like the bar is sitting directly on my spine.
Pull your shoulders back and there's a "shelf" of muscle. Go watch a video. I don't think it can really be explained over text.
Or just always do high bar squats. They are better anyway.
Anyone got the image of the coom stack? I know L-citrulline and L-arginine are necessary, but I forget what else.
>start making gainz
>get tendonitis
>rest that are for a few weeks
>pain stops
>start lifting again
>gainz gone
>pain comes right back
Every fricking time. Wut do?
bump
I get this too, I always thought it was because I'm a wristlet
are these bad stats for someone who just started lifting?
>5'10" 160lbs
>OHP 3x8 55lbs
>bench 3x5 95lbs
>squat 3x8 135lbs
>deadlift 3x10 135lbs
oddly enough i used to lift weights when i was younger and a lot of my old gains came back, so much so that people around me are noticing and saying i look "buff" all of a sudden. it hasnt translated to any strength though and im extremely embarrassed by how much im struggling with low weight.
My daily diet is either: 4 lb 73/27 ground beef, or 2 lb and about 1-2 dozen eggs. I just ordered some MCT oil, and the supps I take are magnesium glycenate, vitamin d, vitamin c, and zinc. Any other supps I should get? Like fish oil for dem omega-3's if I'm lacking? Or something for antioxidants? Should I get turmeric pills and apple cider vinegar pills, or are they a wa$te?
You need at least SOME carbs, preferably a lot if you're lifting, if you want to avoid fatty liver disease and diabetic ketoacidosis.
If I lift 3 times a week, can I do C25K on the off days without having to worry about seriously impacting any (if at all) gains?
Depends on what you're doing. But if you're still getting newbie gainz (almost all ISTizens are) then it probably helps to do it moar.
Nice dubs.
I'm doing SL5x5 (with push-ups and ab wheel accessories), and I'm getting a nicer body each month. But I'd like to get rid of some of the fat that's still clinging to my tummy.
I'm eating cleaner than I was before.
>I'm eating cleaner than I was before.
Good work. Keep going.
>But I'd like to get rid of some of the fat that's still clinging to my tummy.
If eating even less, drinking even more water, and adding even more cardio doesn't work, it might be time to try some bodybuilder competition tactics like carb cycling.
I'm aware of time being the best healer, but any fixes for ankle sprains that accelerate the process? Other than a brace and stretching have been applying dit da jow and tiger balm
thoughts on fan bikes for a quick HIIT on off days? I've been kicking around the idea of buying a rogue echo and one just popped up on FB for $750 essentially untouched. wanting to get it to just do a quick 10/20 routine for 5 minutes on my off days from lifting. doing 531 BBB if that matters. I usually get my cardio in mountain biking but it's winter and it's either very wet or very snowy and I live in an area that's nothing but hills.
If AAS make your tendons and ligaments worse, what can you do on cycle to strengthen them? I'm transitioining into a lot of lig strength work like squatU and kneesovertoes recommend, but want to know what I can do to counter the effects of AAS when on cycle.
Also, where are the fraud threads
Currently been stuck at a very embarrassing squat of 285x5 for about 5 months now. Tried deloading each time I get stuck and on my 4th block right now. What are the best accessories I should do to push past this? My deadlift has outpaced my squat and is at 405 with no signs of slowing. Any thoughts?
Is there an equivalent of couch to 5K for strength training? I want a program that's dead simple, 3-4 days a week, little to no equipment (dumbbells are okay) where you just follow the chart and it tells you exactly what to do. Starting Strength is simple enough but I don't want a barbell workout.
>No barbell
You'll be fairly limited. You can try Prison Fitness, or Purgatory which assumes you only have access to a floor.
There's a few infographics that are being posted from time to time, with exercises(mostly bodyweight) and further progressions.
I personally prefer the Recommended Routine from reddit.
The basics are pretty much the same - for upper body you need 2-3 compound exercises, with a different plane of motion(e.g. Pull-ups and Rows, Dips and Pushups/Shoulder Press), for lower body it's Squat movement, Deadlift movement(hip hinge) and Knee hinge / Calf raises as an accessory exercises. Add 'Core' exercises(Sit-ups/Leg raises/Planks etc.) and some isolations(Bicep Curls, Traps Shrugs etc.) that you think are important and you're good to go.
8-12 weeks sounds about right
Take it slower. Running fast and gassing yourself is a common newbie mistake.
It's a good idea pair Chest + Triceps, Back + Biceps? There is any benefit of doing it over something like Chest + Back & Triceps+ Biceps?
chest and triceps are pushing muscles while back and biceps are pulling muscles. many movements that you use during a chest workout also work triceps and the same goes for biceps with a back workout.
you need time to rest your muscles after a workout, so its best to split days into these groups so that when youre doing your back day, your triceps are resting and when youre doing your chest day, your biceps are resting.
you could separate into chest + back and triceps + biceps, but following your arm workout, both your triceps and biceps are going to be recovering, making your next workout, chest, back, or both, less effective
My resting body temperature is 95.2 degrees fahrenheit. Apparently that's .2 degrees above "medical emergency". Why am I so cold and how can I increase it?
Talk to a doctor. Also dubs.
I spoke to an endocrinologist and they said everything was fine. Who else could I possibly ask?
Maybe one of us knows what kind of problem it is and can point out someone else who can help you. That's about the best you can hope from here.
Ask r/askdocs
Broken thermometer or inaccurate results. Get a new thermometer from Walmart and do a rectal temp. The prob should be about 1 inch inside the anus. Not joking, aside from a core temperature like an indwelling temp sensing foley this will be the best you’ll get.
I got a brand new thermometer yesterday and it still says 95.2, at least orally. Not sure if I want to test rectal. I've also had this temperature for several years.
For someone who’s profoundly low on cardiovascular fitness, how many weeks is a reasonable couch to 5k? For example I can only “run” for about 45 seconds before having to stop currently.
Anything I should do to improve my dinner for health and taste? I eat this exact same thing most nights
Ingredients:
6.9 oz 85% ground beef
salt
pepper
basil
paprika
150g baked potatoes
14g shredded cheddar
25g of sugar-free BBQ sauce
110g plain fat-free Greek yogurt
28g blueberries
1 tbsp organic cacao
dash of cinnamon.
Might not be getting enough fiber. Consider some spinach?
Mango salsa
Chickenlegs Andy here, I hit 2pl8 squats x8 before new year.
Started new program that doesn't have squats.
I'm gonna lose all my precious leg gains?
i was doing some dry wall for 4 hours and afterwards my low back and low abs were so sore, it was borderline an injury. Prior i'd been doing multiple sessions of heavy squats so im thinking this is residual muscle damage from that. Only thing being is i felt relatively fine session to session with only slight soreness. I don't do much low intensity work like this for multiple hours. if this is residual muscle damage that snuck up, how do i avoid this as i couldn't really feel anything. Or could this possible be from doing dry wall?
If I kill my self, do I get to reincarnate and ascertain the same effort to make gains? It’d make a difference in the long run to know, jfyk.
When do I need to start using belts and chalk and straps and whatever else on my DL?
I'm getting up to 3 pl8s DL, and I'm so fricking terrified of hurting myself
Belts and chalk and straps are for grip, not for your back. None will help your back form.
I don't work out, my arms like... lean
but I only do pushups, and my arm muscles got... pop eyes? thing going on where only the middle segment feels big
how do I make the top part big too, is it the shoulders? do I have to work out my shoulders to make my arms look bigger?
I typed a bunch of nonsense, but this is what I mean, how do I stop this
Curl your arm towards you with the palm of your fist facing you. Look at your bicep.
Now curl it again but with your palm facing to the side. See how your bicep looks longer?
You need to do hammer curls and neutral bar chin ups
What FRICKING mode is this
Dyelly with a belly
boymoder
What is shapewear? Redpill me on it.
Met this chick. Saw her several times in this weird tight clothing, that are neither leggings, yoga pants, nor sports wear. They were uni colored, the shorts covered basically almost of the upper thigh and then this weirdish tight tshirt which also functioned as a bra all in one.
Googled around a bit and found out its apparently shapewear. Not sure what to make of it.
I'd like to know what Im getting myself into with this one, Is this a reason to be concerned? What kind of people wear this shit and why?
I've been lifting for a couple of months now and I fear my diet is shit but my lifts keep improving. Is this noob gains or is it that I sleep for 12 hours a night?
Depends on the numbers. Up to 1-1,5 plates on bench/squat/deadlift is still newbie gains.
Sleeping also helps a lot.
>What kind of people wear this shit and why?
Women. They prefer masking their flaws instead of working on them.
>Women. They prefer masking their flaws instead of working on them
Wait, so it really is copium clothing? I atleast hoped its because its "comfy or healthy" or something. You sure it couldnt be for a medical reason. I know Im probably grasping for straws, but its off putting because it sounds like something fattys would wear unless I misunderstood you (and google).
>You sure it couldnt be for a medical reason.
It could be. But usually is not.
>I atleast hoped its because its "comfy or healthy" or something.
They say the same about skintight leggings with asscrack and crop tops so go figure.
hoooooooooooooooooooooooooooooooooooooollly shit I've been swindled hard
The good news is that shapewear is required fashion for all women today, so it's entirely possible she's fine underneath. As a modern man, you need to learn the signs - fat in the face and arms, excessive thunder in the hips when she walks despite the clothes, etc.
shes 5'3 165lbs, what do you mean "required fashion"?
I mean that high waisted leggings with control tops for hiding the muffin-top and built in booty-shaping are the standard piece of equipment for all modern women.
But dude, 5'3" @ 165lbs? Surely this is bait. That heifer must have jelly rolls.
> built in booty-shaping are the standard piece of equipment for all modern women.
Listen Im no expert in female clothing but I know this, however, pretty sure this anon
posted is exactly what I talked about. Leggings and shapewear are not comparable from what I found and apparently its giga tier swindling. Shit how did I learn this just now?!
>But dude, 5'3" @ 165lbs? Surely this is bait. That heifer must have jelly rolls.
Pretty sure it was 165 AFAIK. MAYBE 160 but thats not a huge difference either way. Theres a video of us together, I noticed a "kangaroo pouch" when she turned to the side, I paused the video and zoomed in. There was a fricking belly like pic related from the side profile. Bro they are sooooo fricking good at swindiling. I took pics of us with my phone where she dropped like 2 points or so. Then she took pics of us with my phone again, where she GAINED 2 points. Holy scamartists/10. I dont why Im surprised you guys try to redpill makeup the entire and it made sense, but I still didnt believe how much fraud this gender has going on. Now this shapewear shit I never heard before is fricking with my head. Why is this the fairer sex again?
The good news is, now you know her worth. Baste her thoroughly with your baby-batter, being careful not to get any in her baby-hole, and then move on.
Hit the gym just 2 days ago, now I have a severe muscle strain. Do I continue lifting regardless or do I need to wait until the strain is gone?
anyone?
Do the motions with lighter weight, or work the antagonistic muscles. If that was your first outing, you have DOMS, and it goes away faster if you move your body.
3 months of bulking and my arms and chest look better, chest has grown by 3 cm but arms measure exactly the same. Am I not working them hard enough and is them looking bigger just in my head?
noobie here. after a 5-6 months of decent bicep growth (~1.5 inches). growth has stagnated and they no longer get sore either even when i train craz hard. what do?
Have you tried increasing the number of sets, something big like +50%? how many sets per week do you do, anyway?
i have tried going heavy 6-10 range.
and also tried light 15-20 range.
12 sets per week, each set pretty much to failure.
triceps, traps get crazy sore with little workout but biceps nothing.
have you tried to do 12 heavy AND 12 light sets per week instead?
That's bound to work.
wouldn't that be a bit much tho? i heard overtraining was bad.
It's just curls, tho. I'm not saying you should double up your sets of squats.
You could also try taking that weight you go heavy with and do a few sets of 3 reps, but extra fast.
>lol, curls with dynamic effort
but seriously, just increase the volume. do it slowly over time, and when you can't recover or it's too annoying start dropping it off. Even if you won't grow (but you'll most likely grow, wtf), you should be able to peak your strength when you lower the sets again, then AT WORST you can add more sets back again at the higher weights, and so on and so forth.
2 questions
1. I missed the gym because it was closed for MLK Jr. day, is it bad to go Tues-Weds-Friday for one week in my 3 day program?
2. I got my first date of the year scheduled. Should I use the high to ask out my gym crush now?
>is it bad to go Tues-Weds-Friday for one week in my 3 day program?
Why would it? Jesus Christ just go and lift.
The weight doesn't get any lighter on Fridays, and you aren't religious enough to be fasting.
>I got my first date of the year scheduled. Should I use the high to ask out my gym crush now?
Stay the course, and focus on your date. The last thing you want is that they somehow have a common friend, and they both start talking about how you asked them out, before you get a single date out of it.
You can ask your gym crush later, once you've bombed with your date.
should I still eat above my macros on rest days?
Why wouldn't you just eat your macros tho?
You've calculated how much you need to move your weight the way you want to, so why would you change shit because it's a rest day?
BUT, if at all possible, you should eat your protein early during rest days (and late during workout days)... but that's just because it's very effective to have more protein in the (36 to 24 to 12 hours, depending who you ask) after working out, than in the morning before working out or in the evening of the day after.
I need advice on girls
Girl I'm texting is quite busy with her uni. Busier than me. I text her while she's at uni once a day to check up on her, so we can start talking when she comes back (I obviously don't expect immediate responses).
I can't tell if I'm being needy/desperate with me starting most conversations, or if it's the combination of her being busy+less knowledgeable than me (she's younger), so she has less to talk about and worse social skills+a normal thing for a man to drive conversation and drive building the relationship+she might be shy, less confident than me.
She actually was one to text me first when we first started talking.
Thoughts? Is this how texting always goes for a man?
she's also communicative. Says a lot that she's busy, and just goes to uni then sleeps.
Skip a day, see if she freaks out. Don't invest heavily in this relationship.
Sucks because I suggested a date two days in, during peak enthusiasm, but she was busy with her family trip+has midterms coming up. Now I'm in this uncomfortable limbo, awaiting 9th of February when midterms end. Don't wanna sound desperate and ask for a date again. So I'm kind of trying to get to know her bit by bit everyday, but it's been a lot slower after the initial hype, when we first met, since she seems busy. Just kind of asking how her day has been, don't even get many chances to talk about fun stuff, movies, music etc.
Or maybe I should ask for a date before midterms, what do you think? But I agreed with her before in meeting after midterms so idk
Lazy person here. I started doing 20 min elliptical at 120 rpm and 5 resistance + 30 min treadmill at 5.5 speed and 5.5 incline each day. Is this enough to have at least average levels of cardio?
what are some good accessory exercises I can do every day including my rest days (I only workout mwf but i go to the gym 5 days a week for cardio) for looks/hypertrophy? nothing major, just something I can do every day to make my body better looking
Shoulders and arms can handle a lot of abuse, and they're probably the most important things for aesthetics. Calves too.
that is a bot. Don't talk to robots
so mostly stuff like curls? if i want to hit both upper and forearms what type of curl should i do?
What are some core exercises which aren't isometric and don't look ridiculous?
I'm working out at the local cali park and need to incorporate some more abs exercises. Didn't jack knives today while there were people around and I felt quite uncomfortable, so I'm looking for something less awkward (already doing hanging leg raises and planks)
Is it normal to have to pee during the night while losing weight? Im about 15% bf now and this week I keep waking up to pee. Shit sucks
As part of your effort, did you change your diet in a way that significantly reduced your sodium, or are you drinking a ton more water? In general, slow down on the fluids after 6pm.
Prob the water intake. I will try to be more conscious after 6pm. I usually try to stop drinkan after 9pm so I should step it up. It’s hard bc my work and workout sched has me finishing my workout by 8pm and eating dinner around 9:30
Let's say I just want to get up to the level of the 1/2/3/4 meme and not go any further, since I don't want to be a giant powershitter. How would one just go about maintaining their strength at this level?
By the time you get there, you'll know the answer.
Anyone else started getting approached by random fricking weirdos after they got lean and attractive? No, not hot women. No. Just random dorky guys going "hey what's up mind if I walk with you?"
It's not a good sign when gay men are picking up on your homolust pheromones
why is my collarbone showing hard despite being a fatass at 95kg 182cm? normal for having been much fatte rin the past or genetics?
fat tends to sag. There's a reason why people get double chins before a fat forehead.
In my quest to get more fit I've developed stretch marks on my front delts. Additionally, I struggle with rosacea/redness in face and other skin blemishes. I drink a ton of water, but any other recommendations for skin care and how to start looking good?
>took 4 weeks off from lifting because of back injury
>squatting 185x5 was taking it to near failure every time
>Couldn’t even do one rep of Bulgarian split squat at 1pl8
>I was able to do 315x5 a month ago
How is it fricking over this quickly?
You should definitely keep squatting and fricking up your back even more
>He doesn’t know the best way to rehab a back injury is through squats and deadlifts
SHUT UP PUSSY ASS homie
> bench 5-10
> first set hit 9, feeling good
> 5 barely doing it by set two
Wtf is this bullshit. OHP is the same fricking deal, by double progression I'll soon have to increase weight on the first set and god help me on the second set.
How do opiates affect weightlifting? I am not talking about lifting while high, but the day after using. Will it lower my performance? Assuming that you sleep relatively well and rehydrate.
Why are you taking opiates
Because they feel nice.
don't take opiates please.
I wasn't going to today because I wanted to see if my performance would have been better tomorrow without, but I'm prolonging the streak for another day in your honor. Thanks, anon.
does it matter that i cant feel lat exercises in my lats? im not even sure what a lat pump is supposed to feel like. ive tried so many different lat exercises and i only feel them in my arms. if im still doing the correct movements will my lats still grow even if im not feeling them during a workout?
You should definitely be feeling it in your lats. You might be going too heavy.
Do lat pulldowns, imagine you're trying to tuck your elbows into your pockets. You're bound to feel it then
ill try that. it sounds like youre saying to make my elbows more vertical?
i currently put my arms at about a 45 degree angle and squeeze my shoulder blades together, but thats all i feel is the squeezing of my shoulder blades, there is no tension or burn like there is with other muscles
It’s supposed to feel like a tightness/ pump right under/behind your armpits. Honestly took me years to “feel” it correctly.
If I don't workout for 3 days I lose tons of strength. Like I went from doing 75's for 7 reps to barely doing 70's for 4 after only 3 days. Is something wrong with me? I feel like I might need blood work or something
>If I don't workout for 3 days I lose tons of strength
This should not be happening. You are either not rested enough from the last workout in that muscle group or you had other circumstances tiring you out. It’s prob a combination of both.
You just don’t lose a “massive amount of strength” in under a week
I got sudden pain at right side of my ab when doing dumbbell overhead press.It comes and go away pretty fast and not severe but im still wondering what that is.
Help me bros. In the last week or so whenever I'm working out I feel a snap or pop in my wrist while pulling or pushing. No pain, but I'm worried it could become an actual injury.
Is this just a sprain, or is a ligament getting ready to disconnect?
pic rel is just a stock photo, but I've circled where the sensation happens.
Wrist works fine the rest of the time. No problems in my daily activities. Range of motion is normal.
as long as there's not pain I don't think it's an issue. Could be a sign to start stretching though.
Sounds like form failure to me, like your core is unstable and too much weight shifted to your sides.
Is there some comprehensive anatomical guide to insertions?
no because insertions are different from person to person. You probably want some sort of muscle chart so you can check what your individual insertions are like.
yeah pretty much what i meant
https://exrx.net/Lists/Muscle
Did Sir Post A new years comic this year? I Didn’t ever see it in the catalog. Inb4 u say anything, yes I haven’t visited this board really since last year.
Sir hasn't posted in a few years. Board culture has shifted so much that there's not really anything to make fun of anymore.
Damn that blows, thanks for the info.
I know this is a body building question but is the only reason for specialization is to work on lagging muscles? Should I do full body because it just werks for me or should I specialize to get a certain body part(s) ripped faster? Will the 160g of protein all go to the muscle I’m specializing (ie biceps only, shoulders only, etc) vs a full body where the 160g is going to every muscle in the body?
>gym i signed up for is apparently omega busy when i get off work, and going before work isn't an option due to travel time
bros...what do i do...?
well, you have 3 options:
>man up and deal with busy gym
>consider another gym
>make time for the mornings
and before you shoot down option 3, know that that's the most enjoyable option. Most gyms are busy in the evenings after 9-5ers go home. I used to think the same about morning gym until I actually forced myself to get up early and get to the gym before work. Now I actually love going to the gym in the mornings.
>make time for the mornings
it's literally impossible
the gym doesn't open til 6am, im a 15 minute drive from it, and i usually leave for work at 7:25
which means I would have to finish my workout within 30 minutes, drive back to my place, take a shower, then drive to work
how annoying is it for a newbie gym goer to ask if you can work in with someone, when they're squatting like 200 and you're only squatting like 65
Go to the gym at 6, do your routine, shower at the gym, and head to work. Cutting out the commute home saves you like 30 min. I've literally done your exact thing earlier. I used to need to be at work at 8:20 and lived 40 min from my gym. Got up at 6, got to gym at 6:40, worked out for an hour, showered and got ready and got to work by 8:10.
You've got your options, and personally getting up earlier sounds more appealing than dealing with an overcrowded gym.
>how annoying is it for a newbie gym goer to ask if you can work in with someone
Only mildly annoying if they don't help rerack my weights. I've been in that position before.
i'll try going a few more days and see how it is, it could just be because we're still in january
otherwise yeah i'll just have to do what you said, which sounds awful, going to work physically exhausted
it's not as bad as you'd think.
yeah maybe ill give it a shot
for gym showers do you bring any sort of soap? or do you just water yourself down then change
Most gyms will provide bodywash for members, but it's usually cheap stuff unless you're at a higher end gym. The crappy gym I used to go to had cheapo pink goop that smelled...clean? Super generic bulk order stuff. If you want something better you need to bring some with you. I would fill up some travel squeeze tubes with some body wash, conditioner, and shampoo. They had suction cups on them so I didn't need to worry about them being on the nasty gym shower floor.
If you are at a cheapo gym I'd highly recommend bringing your own towel, cheap gyms usually don't have any towel service.
The gym I'm at now is way fricking nicer but it better be for how much I'm paying.
For the next 3 weeks, you need to eat beans, eggs, and low quality protein shakes - anything that will give you really bad gas.
Show up during the busy times and pass gas freely. Eventually, most people will stop showing up at the times you normally go.
Is there any significant benefit to a cordless jump rope you wouldn't get just pretending you're holding one?