I would probably wait if you feel sore. Whenever you have doms it's good idea to do light cardio or light lifting but only to promote blood flow in sore areas and let the muscles heal quicker. That's what I would do. If you are just starting, do the program as is for a while and wait till your body get used to the new stimuli. Then you can change it to your liking I guess.
How do you properly sub in routines?
I have a free fitness center at my apartment that has basically everything I could possibly need EXCEPT a barbell and rack. It has dumbbells up to 100lb, cable row machine, lat pulldown machine, preacher curl machine, and a normal and incline bench. There's a couple other cable machines, but that's just the ones I could Identify.
I was doing good on my first every program (5x5) for over half a year before COVID fricked literally everything and I couldn't go to the gym for several months. Now 4 years gone, and I'm a lard ass again. I'm moving in the summer though and don't want to start a new membership just for barbells and a rack that I'll have to cancel basically by June. Can I still target legs okay with the equipment I have access to? Also, any books/learning someone can recommend for building your on routines?
Of course you can make good leg gains with only that stuff especially as a dyel. I’d probably include goblet squats, bulgarian split squats or lunges, and RDLs. They might also have a leg extension/curl machine. Calves might be hard to target unless there’s a smith machine because you’ll want more weight than you can hold with dumbbells, but if you’re moving soon it doesn’t matter
is losing 8lbs on my OHP fine for the 3rd week of my cut? went from 22% bf to 18% as I'm a manlet, using lifting to supplement boxing and I'm trying to get in as low a weight class I can to get an edge
Can I get advice on how to not be embarrassed starting out, specifically at a college gym?
I'm an alumni, 26 years old, so still in the college age range, yet I always feel so embarrassed doing so little weight compared to others, and talking to people, because I feel like i'm that old dude that's talking to kids...
its especially bad with girls, im worried they'll see me as a creep even if i'm just asking "how many more sets do you have" or "can I work in with you"
I know people say gym goers dont mind, but I feel like college students might not have that maturity level....do you guys have any advice? Thanks a ton. Sorry if this seems like a dumb question, I just have a lot of anxiety since I only just started going to the gym and am really weak.
You are probably mostly noticing people around you who are stronger because you’re worried about it, but there’s likely many people who are also new and lifting lighter (at least at my college gym a lot of people would go for the first time). You’re right about the college kid maturity thing, but there’s not much you can do about what people might be thinking in their heads
My best methods for mitigating anxiety were going at less busy hours, and sticking to a few exercises where I was confident in my form because my biggest fear was just looked moronic because my technique was really bad or something. Honestly if you just keep at it, the anxiety will slowly go away because your brain will realize nothing bad is going to happen. Or as a last resort you could get a cheap gym membership somewhere else to at least get rid of college part, but if you get a good alumni deal I’d try to stick with it.
You're the weakest in the gym right now, but there's another 70% of the population you're ignoring that never make it past the front door. No one cares unless you're taking to long on equipment at a shitty low-inventory gym for too long, I promise.
Literally me with the college gym except I'm 18.
I'm actually like the smallest guy in the gym, not by height but I am pretty short too. There's just a lot of short guys where I am.
I just went today and did like 3 mins on the bike, and only benched, I'm doing Starting Strength so didn't get thru what I was supposed to do and I'm going back tomorrow. I think it's better to only go for a short time and to leave before you're stressed, to get yourself into something. I feel unsatisfied and that's going to bring me back tmmr, plus nothing bad happened which helps.
I think you should embrace your age, a lot of guys 18-22 want to be more grown up. Idk how old you look but 26 is also not that old, and isn't a creep.
I like to hit 15 reps total with my working set heavy bench. I managed 3 reps for 5. my last session did 2 reps for 8 sets. Is 2 reps a waste of time or will I see some adaption from it.
Was it close to failure? Then you'll see neural adaptations, fastest way to lift more.
If it was at the same weight as your 5x3... you'll still see them, but way less so. Easier to recover from tho.
does anyone climb and lift? how do you manage pull days?
i go climbing twice a week and my arms are always too tired the next day to get any work done, i also don't want to do it before because that'll affect my climbing ability. is it a good idea to integrate it into your climbing sessions?
whats the best amount of water to drink daily if just losing weight / doing lots of cardio? im not cutting anytime this year but im reading some sources say 100 oz some say 1 oz per lb of body weight which would be literally double.
is there any meal plan layout for all 3 meals a day + snacks that is simple as hell and not expensive, i dont care if i have to eat the same meal 3 x a day im just trying to find the best because im autistic and literally dont care what i eat.
been working out for a while now (~year) with some decent gains. but i'm a fat frick. i'm guessing ~25%. i want to get to ~15% so i stop looking like shit. will i gain muscle as effectively at that lower bf%?
>Nutrient Partitioning
look it up, when you gain weight you gain both muscle and fat, BUT >you gain less fat if you are at a lower bodyfat >you gain less fat if you're eating a frickton of protein, with diminishing returns but returns nonetheless even up to 3.3g/kg >you gain less fat if you do some sort of cardio and keep active during the day (like a day-long, super low intensity cardio)
So yes, you'll gain muscle even more efficiently at 15% bf, the point is getting there without losing a ton of muscle. Going from 15% to 20% and back is a good way to grow, but you gotta do it right.
The first step would be getting back to 20%, and staying there for a couple of months.
Then you can think of dropping lower, and starting the cut-bulk-repeat train.
I had dandruff for years. Disgusting bleeding fricked up dandruff on beard and head. Only thing that worked for me was ketoconazole shampoo. Literally fixed me after the first use
>Rest Ice Compression Elevation
Cringe >Dr. Gabe Mirkin has since recanted his support for the regimen. In 2015 he wrote: >Coaches have used my 'RICE' guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping. In a recent study, athletes were told to exercise so intensely that they developed severe muscle damage that caused extensive muscle soreness. Although cooling delayed swelling, it did not hasten recovery from this muscle damage.
There are like 1,000 genes that determine height. You can't change those. The only thing you can control, assuming you're still growing, is to optimize nutrition so that your bones get everything they possibly can to increase in length.
Focus on crunching your hips up first and then lift your legs, I usually wind up leaning forward as if I were actually doing a crunch. For best results, try to point your butthole at the wall in front of you.
Don't use the machine. Use a yoga mat or hanging leg raises.
How long should I bulk for? Started properly in about November and was thinking of stopping mid-April but I'd rather do it earlier because I hate feeling like a fat c**t.
If you're not on gear I don't recommend bulking. Definitely don't go past 25 BMI.
>is to optimize nutrition so that your bones get everything they possibly can to increase in length.
What should I eat?
You're about as smart as you are tall, huh.
I've been doing dumbell only training for a while and am now looking at expanding my home gym and buy a barbell. Am I making a mistake by getting a women's bar? Standard bars are 220 cm which is pretty fricking long to be honest, and a women's bar would store vertically on a wall in my basement (which is only 210 cm).
The weights should fit on the ends the same. It's fine.
A: Deadlift, Bent-over Rows, OHP
B: Squat, Bench Press, Pull-ups
Been doing this for about 6-7 months, should I add something new or change something out? I see almost everyone else use the cable machine but I'm not sure what to do with it.
Are your lifts improving every week? Are you still lifting more weight than you were last week? If yes, keep the routine. If no, switch up the routine. Simplicity is the best ally of a new lifter.
>Are your lifts improving every week?
Not every week but every other week, usually. Aside from pull-ups and OHP, those have stayed at the same reps and weight for about two months.
Okay I was in this same situation. What worked for me was doing the same lift in the opposite direction. When I stalled on OHP (pushing above), adding dips (pushing below) helped me get over the plateau. Similarly, when I stalled on pull-ups (pulling down), adding standing one-arm DB rows (pulling up) helped break the plateau. Since you're already doing BB rows, that might be overkill, so try adding in bicep curls instead if you feel like you're rowing too much. Also, make sure you're using all possible grips for pull-ups. You should be doing pull-ups, chin-ups and neutral grips at this stage.
How tf do I progress on ohp man my other lifts have been progressing really well but with ohp I swear I get a tanned on draw on whether it’s gonna be a good day or bad
When I started doing weighted dips for reps my OHP started going up again
How long should I bulk for? Started properly in about November and was thinking of stopping mid-April but I'd rather do it earlier because I hate feeling like a fat c**t.
I've been doing dumbell only training for a while and am now looking at expanding my home gym and buy a barbell. Am I making a mistake by getting a women's bar? Standard bars are 220 cm which is pretty fricking long to be honest, and a women's bar would store vertically on a wall in my basement (which is only 210 cm).
A: Deadlift, Bent-over Rows, OHP
B: Squat, Bench Press, Pull-ups
Been doing this for about 6-7 months, should I add something new or change something out? I see almost everyone else use the cable machine but I'm not sure what to do with it.
How tf do I progress on ohp man my other lifts have been progressing really well but with ohp I swear I get a tanned on draw on whether it’s gonna be a good day or bad
OHP is notorious for being hard as frick to advance on. What I did was increase reps if I couldn't increase weight. 3x8, move up to 3x10, then 3x12. When I could hit 3x12 the weight went up by 5 and I went back to 3x8. Sometimes I would do 3x8/3x10/3x8, etc, inbetween
dyel here, I was benching 40kgs today and in the middle of the rep the bar stopped moving and I thought I wouldn't be able to get it up fully but I got a cramp in my right hamstring which made me extend my leg and then I finished the rep.
I thought benching with your legs not on the ground was harder? or did I get a burst of strength because of the cramp which made my body want to complete the rep to get out from underneath the weight?
Do cold showers do anything at all? my boiler broke last spring and I'm too lazy to get a new one and install it so I've been doing cold showers ever since. I'm not feeling much different than before though.
There's a reason it's called DELAYED Onset Muscle Soreness
hey bros i got a therapy clinic referred to me from my general practitioner in november. mid december my therapist dropped me. they told me i need more intense therapy and told me they'd send me to another place but hasn't said anything since. should i call the clinic and say whats up or go to my gp?
>should i call the clinic and say whats up or go to my gp?
Both. Call the clinic first and if you don't get results go to the gp
hey bros i got a therapy clinic referred to me from my general practitioner in november. mid december my therapist dropped me. they told me i need more intense therapy and told me they'd send me to another place but hasn't said anything since. should i call the clinic and say whats up or go to my gp?
I think I literally don't have an upper/middle chest. I feel it and it's just sternum and ribs. Incline bench is fricking pathetic compared to other lifts and it just feels like an OHP. 1RM is not far off from it too. TF is wrong with me
>TF is wrong with me
If all you've ever done is flat bench (and the machine equivalents) then yeah you're not gonna have much of an upper chest. Lots of people go through this, don't feel too bad >Incline bench is fricking pathetic compared to other lifts and it just feels like an OHP
Honestly like every single incline bench I've seen has the bench angled way too high. It needs to be at ~30 degrees not 45+. Check out incline dumbbell bench with the adjustable set around 30 degrees, that's where I've had the most success. Once you get used to that do incline cable cross overs, I love those
>Would it be stupid to switch to lifting with one arm only?
Yes. Muscle imbalances are a bad path to go down. Talk to a doc for solutions, they might send you to physical therapy.
do you use an app for tracking your exercises at the gym? what is it?
i got used to pen and paper, but it's troublesome to rewrite stuff
I just remember what the next lift is and what the weight is. After a while you know exactly where you're supposed to be at. If you can't remember the 20+ lifts and weights you're at, simplify your shit
There's too many variables, but it does bend the wrist back a lot and puts your body weight on it. You could try with those "EZ pushup" bars putting it in a neutral position? Still need to talk to a doc for a solution to the problem, rather than just working around it
Physical therapists are a waste of money in my experience, they just tell you to do the excercises you look up on the internet, really want to avoid that bullshit this time
Yeah. Use a pronated grip. Baby weight supinated finger curls for rehab thoughout the day.
If I am doing supersets of opposite muscles, how much should I rest between sets?
30-60s. You can start as soon as you finish but I found that a short break is better for performance.
If you're super setting something that requires you to catch your breathe, then catch your breathe before the second exercise.
I use JeFit and have seen others recommend Hevy, both free apps. Ignore the homosexuals telling you to "just remember" or use excel, that shits dumb as frick and overcomplicating something simple.
Best smartwatch/fitness tracker for someone with an Android phone?
Depends on what you want out of. If you want accuracy go for Garmin, but it's not really a smart watch in a phone-integration sense. Best smartwatch (accuracy-wise at least) is the apple watch by a long shot, it's leagues above anything in the android space. I enjoy my galaxy watch pro but it's pretty disheartening to see my gf's apple watch run circles around it.
Do cold showers do anything at all? my boiler broke last spring and I'm too lazy to get a new one and install it so I've been doing cold showers ever since. I'm not feeling much different than before though.
There's science to show it makes a minor difference, but it's not the cure-all people on here make it out to be
Don't know if this belongs here but now to I get rid of beard dandruff? I googled a bunch but the information is very conflicting.
same way you get rid of head dandruff, with medicated shampoo. I actually use my dandruff shampoo for my eyebrows and parts of my beard that sometimes flake.
two q's:
whats the best amount of water to drink daily if just losing weight / doing lots of cardio? im not cutting anytime this year but im reading some sources say 100 oz some say 1 oz per lb of body weight which would be literally double.
is there any meal plan layout for all 3 meals a day + snacks that is simple as hell and not expensive, i dont care if i have to eat the same meal 3 x a day im just trying to find the best because im autistic and literally dont care what i eat.
>whats the best amount of water to drink daily if just losing weight / doing lots of cardio?
literally doesn't matter. Drink when you're thirsty. >is there any meal plan layout for all 3 meals a day
it really doesn't matter what you eat as long as you hit your macros. Just find a rotation of meals you like and portion them out as you please.
I had dandruff for years. Disgusting bleeding fricked up dandruff on beard and head. Only thing that worked for me was ketoconazole shampoo. Literally fixed me after the first use
My jaw crunches and clicks whenever I open my mouth more than halfway. It's been like this for a while, but has become worse in the last year or so. Is there anything I can do to unfrick it, or should I just talk to my GP/dentist about it?
I cant use all of my power. Im having this problem for a long time now, i tried deloading for a week, going on vacation for 2 weeks so i can sleep as much as i want but it didnt help
i mean, i can use during a set maybe 80% of my power, im know im stronger than that stronger but im not able to go all out. Im not imagining it
Because i had like 2 days where it worked for no reason. I also cant make and gains because of it.
what am i supposed to do?
My theory is that my sexual frustration causes depression which is holding me back, maybe its that, i dont know.
Did I make weight gains this week or am I at maintenance calories?
I felt really good about myself until yesterday when I weighed the same as I did on the first day. I feel like it's really hard to tell until there's like a 5lb change
I've just ingested a small amount of liquid soap on accident by not rinsing my hand properly and then picking something from my teeth. One hour later I still feel that "chemical" bitter taste all over my mouth even though I gargled with baking soda. How bad is it? It's not antibacterial special soap or anything, it's just the cheapest one you could find at the store.
Haven't done cardio in a few years since I fractured my tibia. Started again today for the first time and wanted to try LISS.
I went on the stationary bike and set it to keep my heart rate at 135bpm and cycled for 30 minutes. It wasn't difficult at all, I didn't sweat or find myself exerted at all. I know it has "LOW INTENSITY" in the name, but this seemed really tame. Is it a meme for cardio health? If so, what should I be doing instead? Am I doing it wrong?
Is my heartrate just really fricked up and high naturally, so that being at 135bpm feels like nothing to me?
I work in a chinese dollar store
it's 11h a day 6 days a week
activity levels are random, some days all I do is walk a lot, other days I gotta haul heavy boxes
what should my activity level be set to so that I can calculate my tdee?
that's a pretty fast cut, you would most likely be losing lean muscle mass. you can check yourself by taking muscle measurements, skin fold caliper readings, and weighing yourself regularly.
looks like you could do it in theory, but I would say it's probably a bad idea, and you should just get olympic plates if you can. there's no shoulder to stop the plates from sliding inwards if you take the sleeve off, and using the it like that for an extended period might compromise it's function as a proper olympic bar.
If one of my ankles creaks and croaks every time I spin my foot outwards it definitely means sprained tendon that healed badly, right? Been like this for ages and don't know how TF it happened but I'm being more aware of it these days so it's really annoying and worrysome
I've got a full bloodwork test next thursday lunchtime, and I have a boxing gym session in the evening round 7. Will I be good to go or should I skip it in case I get too woozy or something dumb. Won't be any sparring as I haven't had the chance to do my medical yet.
Is that too steep of a cut to retain lean muscle mass?
You're too lean to cut at that weight, any weight loss above 1 lb/week is pretty expressly reserved for fatter people. Cutting that hard while lean will negatively affect your performance and hurt strength and lean muscle retention.
https://i.imgur.com/rAaoZhI.png
What are the things called that let you store weights on your rack like picrel?
I want to buy some and redo my homegym. I'm sick of having to pick weights up off the floor (my gym is in my room so I'm limited on space)
plate rack.
Can I eat beef cold from the fridge that was cooked 4 days ago?
Yes. Most food will be fine for a week or so as long as it was cooked properly. Some stuff like fish goes bad fast, I wouldn't eat fish more than 2 days after cooking.
https://i.imgur.com/dsiEn3N.png
Did I make weight gains this week or am I at maintenance calories?
I felt really good about myself until yesterday when I weighed the same as I did on the first day. I feel like it's really hard to tell until there's like a 5lb change
some weeks it'll seem like nothing has changed. Stop weighing in daily. Do it 2-3 times a week max. If you're still the same in 2 weeks, adjust calories by 100.
Is it normal that men initiate most convos? Especially if the woman is younger and foreign.
I can't help but feel like I'm too needy and clingy... She was the one to message me first, but after that I'm the primary convo starter.
If it's because of injury or circumstance outside of your control; it's pretty bad but you can always bounce back. Just take the L and move forward.
If it's because you were lazy; for shame.
I keep getting told I look like an old man (30-40 y.o). How do I fix this, I’m only 19?
I’m 6’3, 176lbs, fit, with a moustache and a clean beard. I’m not lanky but I’m “in proportion”. No acne, no wrinkles, but I do have sunspots.
In the last year I’ve been told I look 30 at least 7 times and today was my last straw. How to fix this?
Is looking older hot?
if you want an honest reply you need to post a pic. Descriptors for the self are usually overly kind.
What's a good arm/shoulder day I can incorporate into my routine? I feel like my arms are under worked compared to the rest of my body, and I want big broad shoulders
What's a good arm/shoulder day I can incorporate into my routine? I feel like my arms are under worked compared to the rest of my body, and I want big broad shoulders
I just ran the Russian Squat Program which peaked me at lmao3pl8 squat, 275 ->315. I have been flirting with high rep 20 sets of squats. The problem is the limiting factor is my lower back, at about rep 12-15 my low back is on screaming and just wants to collapse. Should I strengthen my lower back before pushing the numbers up on my 20rm, like doing weighted back extensions, etc? Or is doing these sets doing the work of strengthening my lower back for me and I should just run super squats or something.
I'm an intermediate lifter who does a competitive sport 2x/week. I've been looking for a good 3x/week hypertrophy routine to supplement my sport. If I took SL 5X5 and altered it into 3X10 or even 5X10 would provide better hypertrophy? My goal is SIZE, not strength.
Technically yes but it's not great for you. It'll slow down the healing process quite a bit. It's always recommended to stop cutting during the healing process.
Looking for a triceps exercise that focuses on the lateral head and doesn't use shoulders. Straight bar push downs are my go to but my shoulder has been giving me shit lately and I want to avoid damaging it further.
Thinking about doing a light pull day today, so which is more optimal for growth. a) doing one set to failure with 10% lighter weight or b) two sets with 1-2 reps close to failure with 10% lighter weight
What is the solution for bad fat distribution for a woman in her 30s?
Pic is not me, I feel embarrassed posting my pic.
But think more saggy breasts and belly apron.
First I'm sorry your mom died.
Second, make the effort to write like a human being.
Third, grief is fricked up and will push relationships apart. It's understandable you acted less than kind to this person. I say give it a bit more time so they can heal a bit and come to terms with their grief too. What was their relationship to your mom?
Write a real apology email and post it here and I'll give feedback or edit.
I'm a cyclist and that's always been my excuse to not do leg day, but I figured I'd finally nut up and do it. What do yall think of doing it just one day a week? I'm doing upper body push / pull splits 4 days a week and could make leg day the fifth.
My goal is to just keep my legs conditioned over the winter and hopefully develop strength to push faster up the hills this summer
>bulk >get indigestion
GERD runs in my family, how do I bulk without acid destroying my esophagus? I assume if I take PPIs I will just absorb less of my food?
bad posture, paining primarily on my left pec by the sternum. Some back too. Sternum cracks and pains when I sneeze. I remember reading the injury is associated more with the back and lats. Does anyone else concur? Need to know where to focus the ice bag treatment
Days ago I woke up and my back right arm hurts a lot. From the base of its omoplate. I cant sleep more than an hour without waking up from pain. Laying on right arm is unbearably painful. Of left arm it also hurts the right omoplate, I can only sleep facing upwards
The pain only goes away after 20-30min walking
What is happening?
what is a good 3x a week full body plan for a novice ~1y into lifting? im thinking about starting strength but i cant do low bar squats and i struggle with learning power cleans, is phraks greyskull LP a good alternative? gzclp seems to be a good option too for 4x a week when i can make it work however having 2on1off with full body seems rough. any recommendations?
i want to learn how to power clean unironically regardless if i do SS or not, can anyone recommend a good tutorial? ive looked at a lot of them, tried it today at the gym but i felt like the biggest moron going from the hang to the clean even though i was paying attention to all the cues
since there seems to be lots of people running SS, how the frick can everyone do these except me? i feel so stupid
Is push/pull/push/pull/legs/x/x an ok routine for morning weight training if I'm doing cardio 3-4 days a week as well as boxing training as well as hourly boxing gym sessions twice a week?
>push/pull/push/pull/legs/x/x
You should change it to pull/push/legs/push/pull/x/x because: >back exercises will interfere with deadlifts if pull and legs are consecutive >moving deadlifts to pull day makes it interfere with squats if they're consecutive (glutes, hams and erectors won't be recovered) >push and pull exercises use some of the same muscles (e.g. lats are involved in bench press, triceps assist in some pulling exercises) so doing push/pull/push/pull means you won't be fully recovered on your second push and pull day
Tbf I do DLs the day after rows (on ULxULxx) and I haven't had issues
The problem with anon's routine was doing four upper body days in a row, I just suggested doing pull before push because, might as well, if I did PPL I would do it that way
>How weak are you that you're considering SS a year into training? That's a beginner's program.
i fricked around a lot with selfmade programs with way too much junk volume and am trying to milk the rest of my strength gains
bench 70kg x8, ohp 45x8, squat 80x8, DL 120x5
>also most people doing SS probably don't do cleans.
and do what instead? pendlay rows? i just keep seeing ppl talk about sticking to the actual program
I think you're too far in to get the most out of SS, I'd suggest GSLP instead. Prioritze your legs because your squat and DL are lagging behind kinda bad.
i see, but i thought gslp is just another alternative to ss for beginners with more of an upper body focus. ill see and look around more i guess, gzclp looks promising but the 3.5 days a week look odd
GSLP is what I'd call a novice routine, people who have a non-zero foundation of strength. It's a bit too intense for a total beginner but enough for someone in the novice level to make decent progress. Do it 4x a week if you like.
if im running upper/lower 4 days a week with 1 back exercise 3 sets moderately heavy 8-12 reps, every training day (horizontal row on uppers, vertical on lowers) but my back still is kinda sore once i get to the lower day, does this impact my deadlift or squat respectively? i feel like it does but im not too sure what to do even if it does, my upper days just get way too crowded otherwise
as long as there's 48 hours rest between muscles you should be fine.
>are your meals large? You can focus on smaller meals throughout the day.
Yes, I have been having 1000 kcal meals lol
I will try eating smaller more frequent meals, and staying upright after eating. I probably need to eat less fat as well.
Certain nutrient deficiencies cans cause GERD. It's worth looking into.
Some study claims that swallowing exercises can strengthen your throat, and help GERD.
>Certain nutrient deficiencies cans cause GERD
That is interesting, I'll look into it. Thanks.
>Some study claims that swallowing exercises can strengthen your throat, and help GERD.
Sounds unlikely but I'll look into it.
if im running upper/lower 4 days a week with 1 back exercise 3 sets moderately heavy 8-12 reps, every training day (horizontal row on uppers, vertical on lowers) but my back still is kinda sore once i get to the lower day, does this impact my deadlift or squat respectively? i feel like it does but im not too sure what to do even if it does, my upper days just get way too crowded otherwise
I've just come out of a long bout of lumbar spine pain where it had finally stopped being in pain last week (I had pain for a month from doing a deadlift wrong). However, yesterday when I was at the gym, I was carrying some plates kind-of fricky and I reaggravated that area in my spine (my upper-body is significantly weaker than my lower body).
The pain was radiating into my inner thighs and groin last night and it's not as bad today. Tried to call the doc for an appointment but they were closed.
I feel like I've been getting injured way to easily lately from this same area. What exercises can I do to reduce the pain/get pain-free? What lifts can I do in the meantime?
Were you picking up right where you left off, weight-wise, or were you starting real slow doing like 30-50% your lifts? Coming back from a herniated disc, I was doing baby weights for almost a month, very slowly ramping back up >What exercises can I do to reduce the pain/get pain-free?
You'll probably be sent to physical therapy since you re-injured yourself so quickly >What lifts can I do in the meantime?
Virtually everything uses your back in some way, either directly or via stabilization. Hold off, get better first, then deload massively and reteach yourself proper form.
in what world is 120 kg "close" to 185 kg? Your squat is also far enough away to be a few months off best-case scenario. If you're running a beginner program run something with more isolations and more volume for weaker areas of your physique, otherwise just change programs whenever you're sick of your current one. No need to change it arbitrarily, 1/2/3/4 is just an achievement.
Will the thicker ones take up too much room on the bar? Or will the thin wire ones not be enough to hold in the weights if load up more eventually?
I also have 4x dumbbell bars and 2x 7kg fixed dumbbells. Also got some round sand bag pillow things that weigh 5kg and a 10kg medicine ball with handles.
What should my routine be looking like now if ive mainly been focusing on bw squats, pushups, dips and pull ups, with db standing/sitting shoulder presses, lateral raises and rows mixed in depending if I'm focussing on pull up days or pushing days
>for screw style dumbbell handles?
The ones that fit..? I didn't know there wasn't a proprietary type, I figured each screw-on type had it's matching clips based on whatever threads the manufacturer set up. Just use whatever you find >Can I get far with these if I've mainly been doing body weight stuff?
You'll get much better results, but you'll definitely hit a wall without heavier stuff to lift
Rn they have the screw things but I find they slowly loosen as I workout and when I add more weight and have less thread, I'm thinking it might get dangers so I was looking to get these clip things
>when I add more weight and have less thread
...how many plates are on the dumbbell?? Even with 4 plates on each side you should still have plenty of overrun for them to stay screwed on
they become loose over the course of the set but they aren't going to like fully unscrew. worst case the plates slide a bit and it throws you off a little.
can i do sth from https://www.50pullups.com/50-pullups-programme/6-8-pullups while also running a novice LP without hindering my gains?
i have a pullup bar at home so i dont have to do this at the gym, say i do this in evening after working out in the afternoon? or in the morning?
and can i do that type of progession with chinups as well?
yes you can, if you do the pullups after your workout the only thing that's going to suffer is how many pullups you can do due to exhaustion so avoid overlapping pullups with your back days
I don't see why that website wouldn't also work for chinups
femanon here, this might be a stupid question but is onions good for females? i know it’s bad for males because it turns them into sissies or whatever but does that mean me eating it would
help me femininemaxx?
well, and what do you think will getting phytoestrogens from onions and onions products do to you (if they actually do anything at all and aren't just peed away)?
The minipill has progesterones, that's more important for you.
You could also try getting pregnant, but that has obvious counter indications.
I've tried for 20 years to do exercise and stick to it, I'm now in my early 40's. I'll start exercising, it could last a month or two, then I lose the motivation, every year it gets harder to motivate myself to the point I can try and start and I have zero motivation, to the point I can start and all I tell myself is why bother?
How do you find the psychological motivation? How do you convince yourself to be healthy and fit when the option which 99% of humanity follows is get fat, watch tv and be lazy to conserve energy. How do you guys fight that where others, like myself fail?
extremely important information. Once you stick with it, it becomes a part of your life. It gets easier. >How do you guys fight that where others, like myself fail?
I am completely disgusted with the idea of ever becoming fat and lazy. It's a deep, primal hatred. I'm going to be exercising well into my 80s to prevent it from happening.
Motivation is fickle. If you get into the culture and just enjoy the improvement and "cool factor" for a month or two, great. But the only way for it to stick is to develop habits. You have to get to the point where you don't even think about it, the clock reaches a certain time and you go work out with the same level of conscious decision-making as checking your phone or turning on the TV. Make it into something you *have* to do, like brushing your teeth, and eventually it won't be a fight
if i only do front squat (better for my ankle) sumo dl (feet slightly wider than shoulder) and hip thrusts can i make myself extremely bottom heavy without developing back/forearms too much
i want to be a shortstack huge assed goblin
Am I still making gains if I hit a heavybag (got a freestanding one that's ok) a day after I hit chest? Is the 24 rest inbetween enough for my body to recover and grow?
Can anybody recommend a decent stretching routine for somebody doing basic PPL stuff, or resources where I could build my own routine? Stretching is new for me and the information in the sticky about stretching is really not very specific and some of the links don't work.
How do you usually feel after 1RM attempts? Today I got new 1RMs for bench and deadlift. I spent about 30 mins on each, doing singles with 3 minute rests until I failed twice with the same weight. I feel ok now, does that mean I didn't try hard enough?
Cumulative fatigue, if you go hard on each day
I would say try it and see, your body might deal with it well
If you start getting nagging pains that don't go away when you deload or take a week off, then it's too much
couple threads ago someone recommended I get grippers for my forearms but didn't really say how to use them so I'll ask that here, can I do them everyday? Should I add them to the end of my weight workouts if I already do certain movements like reverse or hammer curls? Are they purely for size or strength or can I use them for both if my goal is to have freakishly big forearms with insane grip strength?
Last time i was deadlifting, i felt unpleasant tear in my lower right back muscles. It wasn't really painful, more like uncomfortable.
Now when i merely go into the deadlift position (just moving around without weights in my room) i still feel slight discomfort/light pain in that area. It feels more like stretching/tearing than really sharp pain and it's numbed.
Are high reps to failure better?
I just feel them to be more productive, I'm more sore, my arms feel like jelly by the other day, and the pump is nasty... I still need to try it out for long enough to see if my arms grow.
But high intensity with a more traditional approach hasnt been working for me
Depends what studies you look at and how your body reacts to different styles of training. But a pump and soreness means nothing for muscle building. You can have a nasty pump and technically still not cause hypertrophy to occur. What I've seen is low reps, high intensity, and long rest is what causes the best muscle growth for me and many others. If you still want a good pump, a pump formula pre, fast digesting carbs, and electrolytes can help with that. A warmup set can also be used to get a decent pump in, but the focus of your working sets should only be to build muscle.
7 day routine esp with calisthenics is asking for injury unless you want a very short, light workout. If you don't like resting dedicate your rest days to something like stretching and mobility. You can hardly progress if you overtrain calisthenics.
Guys. I am skinny as frick, like very. I am something like 180-182 cm height and 56-62 kg weight (didn't have weights for ages).
My question is am I going in right direction with this diet?
At breakfast I eat 5 scramble eggs with 2 cherry tomatos in it, made on seed oil. After that I drink tea and eat about 70g of peanut butter (it says 20g of protein and 500 kkal for every 100g). Later I would eat half of avacado on brown bread with salt. After I fry myself 250g (before cooking) of chicken fillet with 100g (before cooking) of buckwheat or 100g (before cooking) of rice. Later I eat about 70g of peanut butter again with tea. I was eating 200g of cottage cheese with a bit of sour cream and honey in it before, but I've read it's actually useless or bad for you.
So please tell me how many calories and proteins do I get and is that enough to have some meat on my bones?
I'm thinking about adding Farmer's Walks into my routine.
How do I do it? Do I hold dumbbells and walk around for five minutes?
Take five laps around the gym?
Or hold them for for a minute five times?
>How do I do it? Do I hold dumbbells and walk around for five minutes?
That sounds fricking awful. I'll pick up two heavy dumbbells and do a lap around the machines. It takes like ~40 seconds and my forearms are on fire afterwards
That makes more sense. I can do five laps that way. Is there a way to do progressive overload on that?
The gym I go to has a full rack of dumbbells. I can go up to the next one every week or so.
They definitely have their place, especially in physical therapy stuff and beginners to lifting. Intermediate/advanced lifters will have less use for them in a normal lifting environment, though
depends entirely on what your goals are. Ive used them on and off for years to rehab, focus on activation patterns and explosivity/speed work. If you're a regular SS gym goer with no need for any of that work, then theyre not going to be of much benefit
I think I have a genetic double chin. It gives me this extra skin on my neck. I'm an average weight, I'm 25. idk why I have this except that maybe it's genetic.
Yes, and I failed. I went to the gym for a week and then I remembered my sister died, so the influence of grief stopped me from going. Maybe I should die too because I'm too useless to keep living i guess. frick
I'm not here to pity you. If you're really that grief-trodden you should see a therapist. Don't think of it as someone trying to "fix" you, think of it as a vacuum chamber to say all the shit you don't want to say to people you know.
It's never too late to start improving anon.
3 months ago
Anonymous
DW I pity myself enough for the both of us.
Really one of the reasons I asked is I really can't figure out what to do so I can't stick with it
Do I want to cut? Bulk? Run? Lift? Calinesthetics? So I start doing something stupid and directionless, and I fail
I'm sorry for your loss.
Your sister was a woman, and would have wanted you to live love laugh even in her absence.
Go lift.
She always said I had nice muscles, but she had downs syndrome, but this was when I was boxing regularly so I took it as a mire.
Ive been making steady progression and im starting to grow out of DYEL territory. Thing is, ive been lurking around a small gym for years not talking to anyone. Would anyone gaf if i start talking to people or try and join in convos
anyone got a slightly healthier way of really quick ~15 to 20g carb source immediately post-workout that is cheap and doesnt spoil? been getting blood glucose drops after my workouts lately because of the intensity of the programme and all I can really think of to rapidly intake carbs is dogshit sweets like snakes or gummy bears
Should I avoid any and all resistance training on my rest days, or is it fine to do some pullups?
Also, I'm working out with dumbbells at home, relatively light weights (up to 20 kilos) yet my left wrist hurts quite a bit, should I invest into a wrist brace?
you can do resistance training on your rest days, maybe not the day after you the targeted muscle tho
If you feel uncomfortable with your wrist, check your form first. When doing a chest press with dumbbells for example, make sure that you are stacking the weight on your wrist properly and not having the weight lean back on your hand. If a wrist brace will help with that, go for it.
I've always warmed up canned black beans but I wanna save money and buy a gigantic bag of dry black beans.
Is it possible to microwave them? I have a high wattage microwave. Google says no but I wanna ask you guys.
I don't think it would work well, dry beans are pretty dry, even after you let them soak in water, you need hot water to soften them up.
otoh you could use a slowcooker or similar with great results.
Pain about 2cm under the skin around the brachialis, extends from 1 inch above the elbow to about 3 inches below (follows the line of the flexor carpi radialis below the elbow). Comes in when arm is at extension, worst when shoulder raised above head but present when arm extended low. Dominant arm, not currently present in non dominant arm. No pain in tricep or bicep. Not tennis elbow/wanker's cramp (previously had severe tennis elbow, not presenting anything like it). Been present for about a fortnight.
At the moment I'm doing exercises previously prescribed for tendonitis, is this something that QTDDTOT thinks should be elevated asap or should I wait and see if it worsens? I have nerve damage in my neck that causes issues down the arms, but while this feels like it could be nerves (no inflammation, pain occurs based on extension rather than load) I haven't had any pain in this area like this before.
I'm 6' tall, 134 lbs, 1850 sedentary TDEE, working out 4 times a week so assuming 2150 active TDEE. Tried to bulk up at 2350 kcal/day for a month but felt constantly hungry and my weight didn't rise much. Upped it to 2450 kcal/daily, 2500 even, but still have to restrain myself from eating even more, still get hungry really often. Am I actually not eating enough or is there anything wrong with my sense of satiety? I'm so tired of always craving food even though I get 3 large, balanced meals a day, I get my protein in and all that. Feels like eating even more would be wasteful plus I used to be a fat frick and I really don't want to get fat again.
Thoughts on upper/lower splits?
I'd be doing a 3 day version which just legs once a week.
Haven't decided which one exactly but it would be something like this
https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout
PULL
8 mins rowing
Chest supported dumbell row
Dumbell pullover
Rear delt fly
Srated bicep curl
8 mins glider
>REST
LEGS
8 mins glider
Goblet squat
Dumbell lunge
Barbel hip thrust
Calf raise
8 minutes row
>REST DAY
First time lifting weights on my own ever, last time I lifted weights was 2 years ago with a personal trainer. My goal is just getting back into shape and check out the gym.
Two questions Anons.
1. I got fired from my job back in December and my hair loss has basically dropped by 95%. I don't remember my job being that stressful is it possible to subconsciously stressed enough to lose hair?
2. Ever since I've started taking creatine I've noticed my mood dramatically increase, though I don't think one of the side effects of creatine is a "greater enjoyment of life", are there any other theories that could explain it beside hitting PRs recently?
>1. Yes you dense motherfricker. Still, get an other job, you need it more than hair. >2. Are you eating enough protein? Animal protein, plants don't count for this.
do this instead. it's THE FRICKING SAME THING, but it follows you as you grow, and it explains you wtf you're doing, how long, and why.
https://startingstrength.com/get-started/programs
I travel frequently as part of my job, so I'm often nowhere near a gym. What are some lightweight exercise stuff I can pack into my luggage that's good for exercising on-the-go? Are resistance bands any good?
how do i count the calories in katsu curry? i blended everything together, but i forgot to take into account the veggies losing water weight, and the added weight of water while making it all, so now i got no fricking clue how to count it exactly
Currently doing 3x full body noob strength program but after deload I want to hop on a 4 day upper lower split. This leg day looks sick so want something that will go well with it
>6' >160 >15% bodyfat >hit 1/2/3/4 but still look skinnyfat dyel
bulk or cut guys. I really don't want to cut and have abs at 150 and look like a teenager but I also don't want to bulk and become a fat piece of shit after like 1 month.
Anon I just want abs it's infuriating
everyone says "cut until you see abs, bulk until you're fat!" yeah I have neither so I guess I'll just kill myself.
Perhaps not. It is my understanding that protein is required for muscle building and muscle retention during a cut. I typically don’t lose muscle when cutting and I gain enough when bulking so I must be okay. 120g or so a day typically. I guess I could drop down to spinach and chicken every meal but I would prefer not to, and I always hear it’s not necessary.
Since I started lifting I feel hungrier, I usually eat good during lunch, swapping between chicken or beef however for breakfast and dinner I have no clue what to eat, I have protein bars and eggs but I’m growing sick of eggs every single day, sometimes even twice a day, what do you recommend that is healthy, filling and it’s easy to cook?
Can I bench 3 times a week?
Doing stronglifts and I'd rather focus on the upper body
Try it and see if you can recover well.
Slight muscle soreness is okay I assume?
I would probably wait if you feel sore. Whenever you have doms it's good idea to do light cardio or light lifting but only to promote blood flow in sore areas and let the muscles heal quicker. That's what I would do. If you are just starting, do the program as is for a while and wait till your body get used to the new stimuli. Then you can change it to your liking I guess.
Alright will do it like that then. Thank you.
Ever see a resource that spoonfeeds morons like me how to set up and get out of dumbbell exercises with the least amount of risk and injury?
I do barbell compounds at the gym but I have loadable dumbbells at home. I thought of adding volume to upper body by doing the following:
Dead Rows
Yates Rows
Curls
Skullcrushers
1. Should I add anything else?
2. Is it okay if I do three every day?
3. What kind of volume? I am a fatass looking to lose weight, so should I go for hypertrophy or straight up endurance?
Which wokr out should I so in order to grow taller aside raised seat cycling?
do ass sits, junk food fork raises. gotta estrogenmaxx if you want to become pseudo-klinefeltered.
Will starting strength really give you the meme unaesthetic body with a big ass and thighs? Asking for a friend.
I did some heavybag work yesterday until I was exhausted, should I lift today or am I still recovering?
People who have jobs,what do you eat at lunch break and please don't say boiled eggs
a fricking massive tuna sandwich with 240g of tuna in it (with a tablespoon of light mayo and some salad leaves/cucumber/tomato)
is it bad that all i eat every day is :
berries
eggs
beef
oats
milk
almonds
black coffee
i have this everyday all week
oh and i have raw carrots as a snack
Better diet than 99% of the western population.
Have other meats like chicken pork fish and organ meats sometimes. Seems fine overall get blood tests if you wanna confirm
>lose 44lbs
>This is the result
Do I just kms
diet?
exercise routine?
PPL , don’t monitor diet strictly, 1700 cals a day
Cut out: soda, fast food, pastries
Stats: 6’1 210> 178 in 7 months
I guess, just still VERY soft and dysgenic but can’t quit now
Just keep lifting. You look better than you did, right?
do pull ups
it grows your lats and will give you a more manly frame
>do pull ups
Hindu push ups are better
You can always take a break from dieting. Gain 5 lbs or less in 5 months, then go on another diet. Breaking up the diet into chunks makes it easier.
How do you properly sub in routines?
I have a free fitness center at my apartment that has basically everything I could possibly need EXCEPT a barbell and rack. It has dumbbells up to 100lb, cable row machine, lat pulldown machine, preacher curl machine, and a normal and incline bench. There's a couple other cable machines, but that's just the ones I could Identify.
I was doing good on my first every program (5x5) for over half a year before COVID fricked literally everything and I couldn't go to the gym for several months. Now 4 years gone, and I'm a lard ass again. I'm moving in the summer though and don't want to start a new membership just for barbells and a rack that I'll have to cancel basically by June. Can I still target legs okay with the equipment I have access to? Also, any books/learning someone can recommend for building your on routines?
Of course you can make good leg gains with only that stuff especially as a dyel. I’d probably include goblet squats, bulgarian split squats or lunges, and RDLs. They might also have a leg extension/curl machine. Calves might be hard to target unless there’s a smith machine because you’ll want more weight than you can hold with dumbbells, but if you’re moving soon it doesn’t matter
Is there a IST approved guide on how to combine calisthenics and weight lifting?
is losing 8lbs on my OHP fine for the 3rd week of my cut? went from 22% bf to 18% as I'm a manlet, using lifting to supplement boxing and I'm trying to get in as low a weight class I can to get an edge
What can I take to heal nagging injuries? I have about 2 months worth of MK677, will that help? I am 30 yo and Idc about natty status.
Can I get advice on how to not be embarrassed starting out, specifically at a college gym?
I'm an alumni, 26 years old, so still in the college age range, yet I always feel so embarrassed doing so little weight compared to others, and talking to people, because I feel like i'm that old dude that's talking to kids...
its especially bad with girls, im worried they'll see me as a creep even if i'm just asking "how many more sets do you have" or "can I work in with you"
I know people say gym goers dont mind, but I feel like college students might not have that maturity level....do you guys have any advice? Thanks a ton. Sorry if this seems like a dumb question, I just have a lot of anxiety since I only just started going to the gym and am really weak.
You are probably mostly noticing people around you who are stronger because you’re worried about it, but there’s likely many people who are also new and lifting lighter (at least at my college gym a lot of people would go for the first time). You’re right about the college kid maturity thing, but there’s not much you can do about what people might be thinking in their heads
My best methods for mitigating anxiety were going at less busy hours, and sticking to a few exercises where I was confident in my form because my biggest fear was just looked moronic because my technique was really bad or something. Honestly if you just keep at it, the anxiety will slowly go away because your brain will realize nothing bad is going to happen. Or as a last resort you could get a cheap gym membership somewhere else to at least get rid of college part, but if you get a good alumni deal I’d try to stick with it.
You're the weakest in the gym right now, but there's another 70% of the population you're ignoring that never make it past the front door. No one cares unless you're taking to long on equipment at a shitty low-inventory gym for too long, I promise.
Literally me with the college gym except I'm 18.
I'm actually like the smallest guy in the gym, not by height but I am pretty short too. There's just a lot of short guys where I am.
I just went today and did like 3 mins on the bike, and only benched, I'm doing Starting Strength so didn't get thru what I was supposed to do and I'm going back tomorrow. I think it's better to only go for a short time and to leave before you're stressed, to get yourself into something. I feel unsatisfied and that's going to bring me back tmmr, plus nothing bad happened which helps.
I think you should embrace your age, a lot of guys 18-22 want to be more grown up. Idk how old you look but 26 is also not that old, and isn't a creep.
I like to hit 15 reps total with my working set heavy bench. I managed 3 reps for 5. my last session did 2 reps for 8 sets. Is 2 reps a waste of time or will I see some adaption from it.
Was it close to failure? Then you'll see neural adaptations, fastest way to lift more.
If it was at the same weight as your 5x3... you'll still see them, but way less so. Easier to recover from tho.
does anyone climb and lift? how do you manage pull days?
i go climbing twice a week and my arms are always too tired the next day to get any work done, i also don't want to do it before because that'll affect my climbing ability. is it a good idea to integrate it into your climbing sessions?
Anon finds out you can exercise outside of the gym
two q's:
whats the best amount of water to drink daily if just losing weight / doing lots of cardio? im not cutting anytime this year but im reading some sources say 100 oz some say 1 oz per lb of body weight which would be literally double.
is there any meal plan layout for all 3 meals a day + snacks that is simple as hell and not expensive, i dont care if i have to eat the same meal 3 x a day im just trying to find the best because im autistic and literally dont care what i eat.
Whats the best/safest brand for Omega 3 supplements, and should I get the combination 3, 6, 9 pills?
Tuna
what about the mercury?
been working out for a while now (~year) with some decent gains. but i'm a fat frick. i'm guessing ~25%. i want to get to ~15% so i stop looking like shit. will i gain muscle as effectively at that lower bf%?
>Nutrient Partitioning
look it up, when you gain weight you gain both muscle and fat, BUT
>you gain less fat if you are at a lower bodyfat
>you gain less fat if you're eating a frickton of protein, with diminishing returns but returns nonetheless even up to 3.3g/kg
>you gain less fat if you do some sort of cardio and keep active during the day (like a day-long, super low intensity cardio)
So yes, you'll gain muscle even more efficiently at 15% bf, the point is getting there without losing a ton of muscle. Going from 15% to 20% and back is a good way to grow, but you gotta do it right.
The first step would be getting back to 20%, and staying there for a couple of months.
Then you can think of dropping lower, and starting the cut-bulk-repeat train.
How good is Kinobody's Greek god program?
If you have to ask you're a beginner. If you're a beginner you should do pull-ups, dips, and abs.
Don't know if this belongs here but now to I get rid of beard dandruff? I googled a bunch but the information is very conflicting.
I had dandruff for years. Disgusting bleeding fricked up dandruff on beard and head. Only thing that worked for me was ketoconazole shampoo. Literally fixed me after the first use
>Rest Ice Compression Elevation
Cringe
>Dr. Gabe Mirkin has since recanted his support for the regimen. In 2015 he wrote:
>Coaches have used my 'RICE' guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping. In a recent study, athletes were told to exercise so intensely that they developed severe muscle damage that caused extensive muscle soreness. Although cooling delayed swelling, it did not hasten recovery from this muscle damage.
I still just hate how skinnyfat and goofy I look. Should I just kinda forget maximizing my gains for a bit and just focus on losing weight?
IF YOU GOT A CUT YOU GOTTA CUT
thems the rules
easier to put on muscle from a lower bf%,
>It's all nutrition
Elaborate
There are like 1,000 genes that determine height. You can't change those. The only thing you can control, assuming you're still growing, is to optimize nutrition so that your bones get everything they possibly can to increase in length.
>is to optimize nutrition so that your bones get everything they possibly can to increase in length.
What should I eat?
when using the leg raise machine for abs, what is the cue so that you use abs and not hip flexors
Focus on crunching your hips up first and then lift your legs, I usually wind up leaning forward as if I were actually doing a crunch. For best results, try to point your butthole at the wall in front of you.
I see people alternate this with the weight crunch. I this the most effect way to use it?
not that anon by the way
Don't use the machine. Use a yoga mat or hanging leg raises.
If you're not on gear I don't recommend bulking. Definitely don't go past 25 BMI.
Doesn't matter
You're about as smart as you are tall, huh.
The weights should fit on the ends the same. It's fine.
Are your lifts improving every week? Are you still lifting more weight than you were last week? If yes, keep the routine. If no, switch up the routine. Simplicity is the best ally of a new lifter.
>Are your lifts improving every week?
Not every week but every other week, usually. Aside from pull-ups and OHP, those have stayed at the same reps and weight for about two months.
Okay I was in this same situation. What worked for me was doing the same lift in the opposite direction. When I stalled on OHP (pushing above), adding dips (pushing below) helped me get over the plateau. Similarly, when I stalled on pull-ups (pulling down), adding standing one-arm DB rows (pulling up) helped break the plateau. Since you're already doing BB rows, that might be overkill, so try adding in bicep curls instead if you feel like you're rowing too much. Also, make sure you're using all possible grips for pull-ups. You should be doing pull-ups, chin-ups and neutral grips at this stage.
When I started doing weighted dips for reps my OHP started going up again
How long should I bulk for? Started properly in about November and was thinking of stopping mid-April but I'd rather do it earlier because I hate feeling like a fat c**t.
>https://www.titan.fitness/racks/rack-accessories/t-2-series/t-2-series-y-dip-attachment/401334.html
>https://www.titan.fitness/racks/rack-accessories/t-2-series/t-2-series-dip-bars/401258.html
which one would you get?
I've been doing dumbell only training for a while and am now looking at expanding my home gym and buy a barbell. Am I making a mistake by getting a women's bar? Standard bars are 220 cm which is pretty fricking long to be honest, and a women's bar would store vertically on a wall in my basement (which is only 210 cm).
A: Deadlift, Bent-over Rows, OHP
B: Squat, Bench Press, Pull-ups
Been doing this for about 6-7 months, should I add something new or change something out? I see almost everyone else use the cable machine but I'm not sure what to do with it.
How tf do I progress on ohp man my other lifts have been progressing really well but with ohp I swear I get a tanned on draw on whether it’s gonna be a good day or bad
OHP is notorious for being hard as frick to advance on. What I did was increase reps if I couldn't increase weight. 3x8, move up to 3x10, then 3x12. When I could hit 3x12 the weight went up by 5 and I went back to 3x8. Sometimes I would do 3x8/3x10/3x8, etc, inbetween
> Current Routine
A: Squat, OHP, Deadlift, Lat Pulldown
B: Squat, Bench, Pendlay Row, RDL
> Weights
Squat: 280#
OHP: 100#
Bench: 140#
Deadlift: 280#
RDL: 190#
Lat Pulldown: 135#
Loadable DVs start at 15#.
dyel here, I was benching 40kgs today and in the middle of the rep the bar stopped moving and I thought I wouldn't be able to get it up fully but I got a cramp in my right hamstring which made me extend my leg and then I finished the rep.
I thought benching with your legs not on the ground was harder? or did I get a burst of strength because of the cramp which made my body want to complete the rep to get out from underneath the weight?
I think there's *some* science stuff about pecs being able to activate better, but I've never read into it. Mainly cuz I think it looks dumb as frick
Should I gain or lose weight?
6'1 170 lbs
Gain and it's not even a discussion.
gain until what weight? Is 1lb a week fine?
1 lb a week is impossible. it's way harder to gain weight than lose it
>gain until what weight?
Until you hate what you see in the mirror
>is 1lb a week fine?
It's the max you should do, ever
I already wish I had a lower bodyfat to have some abs/less fat in my face, but I guess from a fitness perspective it's a bad move to be thinner
Bruh what're you talking about you're already skinny as hell. If all you want are abs then you've already made your decision.
Tbh you seem pretty low bf% already and would probably have visible abs just by training them
You should clean your fricking mirror jfc dude
Do cold showers do anything at all? my boiler broke last spring and I'm too lazy to get a new one and install it so I've been doing cold showers ever since. I'm not feeling much different than before though.
>Do cold showers do anything at all?
They're a meme
Why do i feel DOMS more 2 days after a lift rather than 1? especially hamstrings
There's a reason it's called DELAYED Onset Muscle Soreness
>should i call the clinic and say whats up or go to my gp?
Both. Call the clinic first and if you don't get results go to the gp
hey bros i got a therapy clinic referred to me from my general practitioner in november. mid december my therapist dropped me. they told me i need more intense therapy and told me they'd send me to another place but hasn't said anything since. should i call the clinic and say whats up or go to my gp?
I think I literally don't have an upper/middle chest. I feel it and it's just sternum and ribs. Incline bench is fricking pathetic compared to other lifts and it just feels like an OHP. 1RM is not far off from it too. TF is wrong with me
>TF is wrong with me
If all you've ever done is flat bench (and the machine equivalents) then yeah you're not gonna have much of an upper chest. Lots of people go through this, don't feel too bad
>Incline bench is fricking pathetic compared to other lifts and it just feels like an OHP
Honestly like every single incline bench I've seen has the bench angled way too high. It needs to be at ~30 degrees not 45+. Check out incline dumbbell bench with the adjustable set around 30 degrees, that's where I've had the most success. Once you get used to that do incline cable cross overs, I love those
Yeah I do 30 degrees now. Guess I could try dumbbells
Personally found incline dumbbell press hits upper pecs way harder than incline bench.
Anyone dealt with ulnar tunnel syndrome/ulnar issues from lifting? Would it be stupid to switch to lifting with one arm only?
>Would it be stupid to switch to lifting with one arm only?
Yes. Muscle imbalances are a bad path to go down. Talk to a doc for solutions, they might send you to physical therapy.
I just remember what the next lift is and what the weight is. After a while you know exactly where you're supposed to be at. If you can't remember the 20+ lifts and weights you're at, simplify your shit
Can I do push ups with wrist problems?
There's too many variables, but it does bend the wrist back a lot and puts your body weight on it. You could try with those "EZ pushup" bars putting it in a neutral position? Still need to talk to a doc for a solution to the problem, rather than just working around it
Physical therapists are a waste of money in my experience, they just tell you to do the excercises you look up on the internet, really want to avoid that bullshit this time
Yeah. Use a pronated grip. Baby weight supinated finger curls for rehab thoughout the day.
30-60s. You can start as soon as you finish but I found that a short break is better for performance.
If you're super setting something that requires you to catch your breathe, then catch your breathe before the second exercise.
do you use an app for tracking your exercises at the gym? what is it?
i got used to pen and paper, but it's troublesome to rewrite stuff
i'm autistic and remember most things also excel
I use JeFit and have seen others recommend Hevy, both free apps. Ignore the homosexuals telling you to "just remember" or use excel, that shits dumb as frick and overcomplicating something simple.
Depends on what you want out of. If you want accuracy go for Garmin, but it's not really a smart watch in a phone-integration sense. Best smartwatch (accuracy-wise at least) is the apple watch by a long shot, it's leagues above anything in the android space. I enjoy my galaxy watch pro but it's pretty disheartening to see my gf's apple watch run circles around it.
There's science to show it makes a minor difference, but it's not the cure-all people on here make it out to be
same way you get rid of head dandruff, with medicated shampoo. I actually use my dandruff shampoo for my eyebrows and parts of my beard that sometimes flake.
>whats the best amount of water to drink daily if just losing weight / doing lots of cardio?
literally doesn't matter. Drink when you're thirsty.
>is there any meal plan layout for all 3 meals a day
it really doesn't matter what you eat as long as you hit your macros. Just find a rotation of meals you like and portion them out as you please.
thanks for a dandruff advice anons
Should I take drugs in order to sleep better so I can lose weight more quickly?
have you tried to improve your sleep in every other way possible? if no the don't
if you wanna lose weight more quickly eat less and train more duh
That's the thing is I've tried everything for sleep and I'm still struggling even with drugs.
everything as in? and what drugs?
benzodiazepines. I had quit taking them for months but just recently got back on them since I was having problems.
well if you've actually tried EVERYTHING everything and drugs don't help then I can't help either
Best smartwatch/fitness tracker for someone with an Android phone?
My jaw crunches and clicks whenever I open my mouth more than halfway. It's been like this for a while, but has become worse in the last year or so. Is there anything I can do to unfrick it, or should I just talk to my GP/dentist about it?
>or should I just talk to my GP/dentist about it
literally the first thing you should've done like a year ago
I cant use all of my power. Im having this problem for a long time now, i tried deloading for a week, going on vacation for 2 weeks so i can sleep as much as i want but it didnt help
i mean, i can use during a set maybe 80% of my power, im know im stronger than that stronger but im not able to go all out. Im not imagining it
Because i had like 2 days where it worked for no reason. I also cant make and gains because of it.
what am i supposed to do?
My theory is that my sexual frustration causes depression which is holding me back, maybe its that, i dont know.
Why the frick is making progress in cycling so hard?
All the training plans are so complicated and frustrating, and they all require huge timesinks...
I'm genuinely frustrated. Been stuck at 250 FTP @70kg (3.57W/kg) for the past month and its barely budged.
If I have only six hours of sleep at night but I take a nap during the day, will I have recovered fully?
probably not unless the nap is like 2 and a half hours long
Did I make weight gains this week or am I at maintenance calories?
I felt really good about myself until yesterday when I weighed the same as I did on the first day. I feel like it's really hard to tell until there's like a 5lb change
>drink whey
>shit self and leak gas all days
Are there any decent non-dairy protein powders? Don’t care about taste, just want good quality
since plant proteins are shit no, you should try to get all your protein from normal food anyways
Can I eat beef cold from the fridge that was cooked 4 days ago?
I've just ingested a small amount of liquid soap on accident by not rinsing my hand properly and then picking something from my teeth. One hour later I still feel that "chemical" bitter taste all over my mouth even though I gargled with baking soda. How bad is it? It's not antibacterial special soap or anything, it's just the cheapest one you could find at the store.
don't be a pussy, you'll be fine
t-thanks?
a big boy like (you) can handle some chemicals in his system
t-thanks daddy I couldn't handle your chemicals though
If I am doing supersets of opposite muscles, how much should I rest between sets?
What are the things called that let you store weights on your rack like picrel?
I want to buy some and redo my homegym. I'm sick of having to pick weights up off the floor (my gym is in my room so I'm limited on space)
Haven't done cardio in a few years since I fractured my tibia. Started again today for the first time and wanted to try LISS.
I went on the stationary bike and set it to keep my heart rate at 135bpm and cycled for 30 minutes. It wasn't difficult at all, I didn't sweat or find myself exerted at all. I know it has "LOW INTENSITY" in the name, but this seemed really tame. Is it a meme for cardio health? If so, what should I be doing instead? Am I doing it wrong?
Is my heartrate just really fricked up and high naturally, so that being at 135bpm feels like nothing to me?
I work in a chinese dollar store
it's 11h a day 6 days a week
activity levels are random, some days all I do is walk a lot, other days I gotta haul heavy boxes
what should my activity level be set to so that I can calculate my tdee?
>5’10, 160 lbs, 14%bf
>135/260/350 OHP/B/S
>Cutting 1.5 lbs a week
Is that too steep of a cut to retain lean muscle mass?
that's a pretty fast cut, you would most likely be losing lean muscle mass. you can check yourself by taking muscle measurements, skin fold caliper readings, and weighing yourself regularly.
can i take the sleeves off an olympic barbell and put standard plates on it?
looks like you could do it in theory, but I would say it's probably a bad idea, and you should just get olympic plates if you can. there's no shoulder to stop the plates from sliding inwards if you take the sleeve off, and using the it like that for an extended period might compromise it's function as a proper olympic bar.
If one of my ankles creaks and croaks every time I spin my foot outwards it definitely means sprained tendon that healed badly, right? Been like this for ages and don't know how TF it happened but I'm being more aware of it these days so it's really annoying and worrysome
I've got a full bloodwork test next thursday lunchtime, and I have a boxing gym session in the evening round 7. Will I be good to go or should I skip it in case I get too woozy or something dumb. Won't be any sparring as I haven't had the chance to do my medical yet.
as long as it's a couple hours off you should be fine. It's not like you're donating blood.
You're too lean to cut at that weight, any weight loss above 1 lb/week is pretty expressly reserved for fatter people. Cutting that hard while lean will negatively affect your performance and hurt strength and lean muscle retention.
plate rack.
Yes. Most food will be fine for a week or so as long as it was cooked properly. Some stuff like fish goes bad fast, I wouldn't eat fish more than 2 days after cooking.
some weeks it'll seem like nothing has changed. Stop weighing in daily. Do it 2-3 times a week max. If you're still the same in 2 weeks, adjust calories by 100.
Is it normal that men initiate most convos? Especially if the woman is younger and foreign.
I can't help but feel like I'm too needy and clingy... She was the one to message me first, but after that I'm the primary convo starter.
Women want a fire but they want you to rub the sticks together.
How do I fix tight hamstrings fast? Stretching is for grannies I need something hardcore. Will heavy deadlifts do it?
>Stretching is for grannies
don't be a homosexual. Stretching and foam rollers can help reduce tightness all over.
How bad did I frick up by spending a month out of the gym
If it's because of injury or circumstance outside of your control; it's pretty bad but you can always bounce back. Just take the L and move forward.
If it's because you were lazy; for shame.
if you want an honest reply you need to post a pic. Descriptors for the self are usually overly kind.
OHP + lateral raises + incline press + shoulder press
I keep getting told I look like an old man (30-40 y.o). How do I fix this, I’m only 19?
I’m 6’3, 176lbs, fit, with a moustache and a clean beard. I’m not lanky but I’m “in proportion”. No acne, no wrinkles, but I do have sunspots.
In the last year I’ve been told I look 30 at least 7 times and today was my last straw. How to fix this?
Is looking older hot?
What's a good arm/shoulder day I can incorporate into my routine? I feel like my arms are under worked compared to the rest of my body, and I want big broad shoulders
I just ran the Russian Squat Program which peaked me at lmao3pl8 squat, 275 ->315. I have been flirting with high rep 20 sets of squats. The problem is the limiting factor is my lower back, at about rep 12-15 my low back is on screaming and just wants to collapse. Should I strengthen my lower back before pushing the numbers up on my 20rm, like doing weighted back extensions, etc? Or is doing these sets doing the work of strengthening my lower back for me and I should just run super squats or something.
I'm an intermediate lifter who does a competitive sport 2x/week. I've been looking for a good 3x/week hypertrophy routine to supplement my sport. If I took SL 5X5 and altered it into 3X10 or even 5X10 would provide better hypertrophy? My goal is SIZE, not strength.
Can you heal from injury on a deficit?
Technically yes but it's not great for you. It'll slow down the healing process quite a bit. It's always recommended to stop cutting during the healing process.
I can’t get fat now I want to die
I have injured myself while cutting, and it healed.
Okay Black folk, the gf wants a generic w*mens routine. Give me some recs to make me seem like I know what I'm talking about
go leave dipshit
>muh /misc/ boogeyman living rent free in my head
I hope life gets better for you
frick off c**t
Looking for a triceps exercise that focuses on the lateral head and doesn't use shoulders. Straight bar push downs are my go to but my shoulder has been giving me shit lately and I want to avoid damaging it further.
laying down tricep extensions, with the EZ bar. First time in like 8 years I had DOMS in my triceps. I fricking love this one
I like it too but I feel it too much on the long head and I already do overhead extensions.
Eugene Tao has a video on differences in training men vs woman, the woman in the video probably has some routines or videos you could use.
Thinking about doing a light pull day today, so which is more optimal for growth. a) doing one set to failure with 10% lighter weight or b) two sets with 1-2 reps close to failure with 10% lighter weight
Will triangle pushups help build my triceps enough to aid my OHP?
What is the solution for bad fat distribution for a woman in her 30s?
Pic is not me, I feel embarrassed posting my pic.
But think more saggy breasts and belly apron.
Fasting, my friend. Make sure you're in ketosis before beginning the fast then do 96 hrs dry fasts
Are multi-vitamins a scam?
We were friends but my mum died we fought n she blocked me on everything
What does fit think of my apology email? Its the only way to contact her n we havent spoken in 2 weeks
First I'm sorry your mom died.
Second, make the effort to write like a human being.
Third, grief is fricked up and will push relationships apart. It's understandable you acted less than kind to this person. I say give it a bit more time so they can heal a bit and come to terms with their grief too. What was their relationship to your mom?
Write a real apology email and post it here and I'll give feedback or edit.
You type like a child
I'm a cyclist and that's always been my excuse to not do leg day, but I figured I'd finally nut up and do it. What do yall think of doing it just one day a week? I'm doing upper body push / pull splits 4 days a week and could make leg day the fifth.
My goal is to just keep my legs conditioned over the winter and hopefully develop strength to push faster up the hills this summer
>bulk
>get indigestion
GERD runs in my family, how do I bulk without acid destroying my esophagus? I assume if I take PPIs I will just absorb less of my food?
Certain nutrient deficiencies cans cause GERD. It's worth looking into.
Some study claims that swallowing exercises can strengthen your throat, and help GERD.
bad posture, paining primarily on my left pec by the sternum. Some back too. Sternum cracks and pains when I sneeze. I remember reading the injury is associated more with the back and lats. Does anyone else concur? Need to know where to focus the ice bag treatment
Days ago I woke up and my back right arm hurts a lot. From the base of its omoplate. I cant sleep more than an hour without waking up from pain. Laying on right arm is unbearably painful. Of left arm it also hurts the right omoplate, I can only sleep facing upwards
The pain only goes away after 20-30min walking
What is happening?
what is a good 3x a week full body plan for a novice ~1y into lifting? im thinking about starting strength but i cant do low bar squats and i struggle with learning power cleans, is phraks greyskull LP a good alternative? gzclp seems to be a good option too for 4x a week when i can make it work however having 2on1off with full body seems rough. any recommendations?
i want to learn how to power clean unironically regardless if i do SS or not, can anyone recommend a good tutorial? ive looked at a lot of them, tried it today at the gym but i felt like the biggest moron going from the hang to the clean even though i was paying attention to all the cues
since there seems to be lots of people running SS, how the frick can everyone do these except me? i feel so stupid
Is push/pull/push/pull/legs/x/x an ok routine for morning weight training if I'm doing cardio 3-4 days a week as well as boxing training as well as hourly boxing gym sessions twice a week?
>push/pull/push/pull/legs/x/x
You should change it to pull/push/legs/push/pull/x/x because:
>back exercises will interfere with deadlifts if pull and legs are consecutive
>moving deadlifts to pull day makes it interfere with squats if they're consecutive (glutes, hams and erectors won't be recovered)
>push and pull exercises use some of the same muscles (e.g. lats are involved in bench press, triceps assist in some pulling exercises) so doing push/pull/push/pull means you won't be fully recovered on your second push and pull day
thanks for the advice
Does the back exercise interfere that much with the squats?
Deadlifts interfere with squats and things like rows interfere with DLs
Tbf I do DLs the day after rows (on ULxULxx) and I haven't had issues
The problem with anon's routine was doing four upper body days in a row, I just suggested doing pull before push because, might as well, if I did PPL I would do it that way
>How weak are you that you're considering SS a year into training? That's a beginner's program.
i fricked around a lot with selfmade programs with way too much junk volume and am trying to milk the rest of my strength gains
bench 70kg x8, ohp 45x8, squat 80x8, DL 120x5
>also most people doing SS probably don't do cleans.
and do what instead? pendlay rows? i just keep seeing ppl talk about sticking to the actual program
I think you're too far in to get the most out of SS, I'd suggest GSLP instead. Prioritze your legs because your squat and DL are lagging behind kinda bad.
i see, but i thought gslp is just another alternative to ss for beginners with more of an upper body focus. ill see and look around more i guess, gzclp looks promising but the 3.5 days a week look odd
GSLP is what I'd call a novice routine, people who have a non-zero foundation of strength. It's a bit too intense for a total beginner but enough for someone in the novice level to make decent progress. Do it 4x a week if you like.
as long as there's 48 hours rest between muscles you should be fine.
>are your meals large? You can focus on smaller meals throughout the day.
Yes, I have been having 1000 kcal meals lol
I will try eating smaller more frequent meals, and staying upright after eating. I probably need to eat less fat as well.
>Certain nutrient deficiencies cans cause GERD
That is interesting, I'll look into it. Thanks.
>Some study claims that swallowing exercises can strengthen your throat, and help GERD.
Sounds unlikely but I'll look into it.
Can sitting in a deep squat every day help with flexibility?
That's called stretching, and yes it can.
if im running upper/lower 4 days a week with 1 back exercise 3 sets moderately heavy 8-12 reps, every training day (horizontal row on uppers, vertical on lowers) but my back still is kinda sore once i get to the lower day, does this impact my deadlift or squat respectively? i feel like it does but im not too sure what to do even if it does, my upper days just get way too crowded otherwise
Dyel here with a question.
I've just come out of a long bout of lumbar spine pain where it had finally stopped being in pain last week (I had pain for a month from doing a deadlift wrong). However, yesterday when I was at the gym, I was carrying some plates kind-of fricky and I reaggravated that area in my spine (my upper-body is significantly weaker than my lower body).
The pain was radiating into my inner thighs and groin last night and it's not as bad today. Tried to call the doc for an appointment but they were closed.
I feel like I've been getting injured way to easily lately from this same area. What exercises can I do to reduce the pain/get pain-free? What lifts can I do in the meantime?
Were you picking up right where you left off, weight-wise, or were you starting real slow doing like 30-50% your lifts? Coming back from a herniated disc, I was doing baby weights for almost a month, very slowly ramping back up
>What exercises can I do to reduce the pain/get pain-free?
You'll probably be sent to physical therapy since you re-injured yourself so quickly
>What lifts can I do in the meantime?
Virtually everything uses your back in some way, either directly or via stabilization. Hold off, get better first, then deload massively and reteach yourself proper form.
1 rep max 60kg ohp
90kg 1rm bench
120kg squat
120kg deadlift
I'm getting somewhat close to 1/2/3/4.
What do I do once I get it? change programs?
in what world is 120 kg "close" to 185 kg? Your squat is also far enough away to be a few months off best-case scenario. If you're running a beginner program run something with more isolations and more volume for weaker areas of your physique, otherwise just change programs whenever you're sick of your current one. No need to change it arbitrarily, 1/2/3/4 is just an achievement.
Not breaking my back moron
excuses dumbass.
Which style of dumbbell clips are best for screw style dumbbell handles?
Came across a bunch on dumbbell weight at work (thrift store) which I got for cheap.
Can I get far with these if I've mainly been doing body weight stuff?
Plates I have;
4x 5kg
4x 4kg
8x 2.5kg
8x 1.5kg
4x 1.25kg
2x 0.5kg
Will the thicker ones take up too much room on the bar? Or will the thin wire ones not be enough to hold in the weights if load up more eventually?
I also have 4x dumbbell bars and 2x 7kg fixed dumbbells. Also got some round sand bag pillow things that weigh 5kg and a 10kg medicine ball with handles.
What should my routine be looking like now if ive mainly been focusing on bw squats, pushups, dips and pull ups, with db standing/sitting shoulder presses, lateral raises and rows mixed in depending if I'm focussing on pull up days or pushing days
>for screw style dumbbell handles?
The ones that fit..? I didn't know there wasn't a proprietary type, I figured each screw-on type had it's matching clips based on whatever threads the manufacturer set up. Just use whatever you find
>Can I get far with these if I've mainly been doing body weight stuff?
You'll get much better results, but you'll definitely hit a wall without heavier stuff to lift
Sorry I forgot add the pic.
Rn they have the screw things but I find they slowly loosen as I workout and when I add more weight and have less thread, I'm thinking it might get dangers so I was looking to get these clip things
>when I add more weight and have less thread
...how many plates are on the dumbbell?? Even with 4 plates on each side you should still have plenty of overrun for them to stay screwed on
Yeah you can probably fit 4 max. But even with 2 on each side the screew thing loosen . Worried it might get dangerous
they become loose over the course of the set but they aren't going to like fully unscrew. worst case the plates slide a bit and it throws you off a little.
can anyone recommend a dip bar attachment? not sure what to look for
I know I'm still fat as frick, but is there any potential here when I lose about 50-60 more lbs?
Nice "surface of the moon" skin, bro
Yeah, that's what happens when you used to weigh 500 lbs. Doesn't affect me in the slightest.
better than being a landwhale
bro, you are already doing amazing and better than half the people on the board. Congrats on the weight loss: You fricking made it.
I appreciate it, anon. Well, "almost" made it - got the last third of my weight loss to go.
Just keep your head down and keep grinding anon. Frick the haters: you're doing great.
WAGMI bro
WAGMI
can i do sth from https://www.50pullups.com/50-pullups-programme/6-8-pullups while also running a novice LP without hindering my gains?
i have a pullup bar at home so i dont have to do this at the gym, say i do this in evening after working out in the afternoon? or in the morning?
and can i do that type of progession with chinups as well?
yes you can, if you do the pullups after your workout the only thing that's going to suffer is how many pullups you can do due to exhaustion so avoid overlapping pullups with your back days
I don't see why that website wouldn't also work for chinups
femanon here, this might be a stupid question but is onions good for females? i know it’s bad for males because it turns them into sissies or whatever but does that mean me eating it would
help me femininemaxx?
Not really, and also you can get plenty of oestrogens with the pill if you want them.
To femininemax, get on the minipill, you want progesterones too.
the pill? doesn’t that ruin ur fertility and make u fat
well, and what do you think will getting phytoestrogens from onions and onions products do to you (if they actually do anything at all and aren't just peed away)?
The minipill has progesterones, that's more important for you.
You could also try getting pregnant, but that has obvious counter indications.
I've tried for 20 years to do exercise and stick to it, I'm now in my early 40's. I'll start exercising, it could last a month or two, then I lose the motivation, every year it gets harder to motivate myself to the point I can try and start and I have zero motivation, to the point I can start and all I tell myself is why bother?
How do you find the psychological motivation? How do you convince yourself to be healthy and fit when the option which 99% of humanity follows is get fat, watch tv and be lazy to conserve energy. How do you guys fight that where others, like myself fail?
extremely important information. Once you stick with it, it becomes a part of your life. It gets easier.
>How do you guys fight that where others, like myself fail?
I am completely disgusted with the idea of ever becoming fat and lazy. It's a deep, primal hatred. I'm going to be exercising well into my 80s to prevent it from happening.
Motivation is fickle. If you get into the culture and just enjoy the improvement and "cool factor" for a month or two, great. But the only way for it to stick is to develop habits. You have to get to the point where you don't even think about it, the clock reaches a certain time and you go work out with the same level of conscious decision-making as checking your phone or turning on the TV. Make it into something you *have* to do, like brushing your teeth, and eventually it won't be a fight
if i only do front squat (better for my ankle) sumo dl (feet slightly wider than shoulder) and hip thrusts can i make myself extremely bottom heavy without developing back/forearms too much
i want to be a shortstack huge assed goblin
Am I still making gains if I hit a heavybag (got a freestanding one that's ok) a day after I hit chest? Is the 24 rest inbetween enough for my body to recover and grow?
Technically it's 36-48 hours between workouts, but unless you're going frickin HAM on that bag for a long time, it shouldn't be that big a deal.
I'll dial it down and just do 3-4 2 minute rounds working on technique and then do some cardio to make sure
Can anybody recommend a decent stretching routine for somebody doing basic PPL stuff, or resources where I could build my own routine? Stretching is new for me and the information in the sticky about stretching is really not very specific and some of the links don't work.
Fricked my shoulder and can't lift in at least 6
more weeks
Any gay shit like picrel (already doing cardio) someone can recommend so I don't go mad?
How do you usually feel after 1RM attempts? Today I got new 1RMs for bench and deadlift. I spent about 30 mins on each, doing singles with 3 minute rests until I failed twice with the same weight. I feel ok now, does that mean I didn't try hard enough?
It is possible to do a PPL for six days in a row? There is some drawbacks to only having one day of rest per week?
Cumulative fatigue, if you go hard on each day
I would say try it and see, your body might deal with it well
If you start getting nagging pains that don't go away when you deload or take a week off, then it's too much
How do I stop getting pain here from squats?
How's my squat form bros? This was my last set of 8*3 with 90kg.
Noone? I think my hips are raising a bit early and the bar path moves forward in the middle.
couple threads ago someone recommended I get grippers for my forearms but didn't really say how to use them so I'll ask that here, can I do them everyday? Should I add them to the end of my weight workouts if I already do certain movements like reverse or hammer curls? Are they purely for size or strength or can I use them for both if my goal is to have freakishly big forearms with insane grip strength?
>12 eggs ~950 cal
is this going to be my deficit? do i eat a dozen eggs per day and like boiled vegetable soup on the side?
how i get gf?
You don't
you suer?
Leg Day earlier. Been a while. Knees were sore during Squat to the point I could do no more than 4-5 reps. What do?
if your eye offends you, pluck if out
How much coffee do you (You) drink a day?
3/4 espressos, 2 in the morning, one in the afternoon, maybe two if I'm really sleepy
bump
What causes me to have constant zits on/in my earlobes?
favorite 3 days a week routine?
Greyskull LP Phrak (IST variant). Simple and effective.
Last time i was deadlifting, i felt unpleasant tear in my lower right back muscles. It wasn't really painful, more like uncomfortable.
Now when i merely go into the deadlift position (just moving around without weights in my room) i still feel slight discomfort/light pain in that area. It feels more like stretching/tearing than really sharp pain and it's numbed.
Anyone experienced this? Should i visit a doctor?
Are high reps to failure better?
I just feel them to be more productive, I'm more sore, my arms feel like jelly by the other day, and the pump is nasty... I still need to try it out for long enough to see if my arms grow.
But high intensity with a more traditional approach hasnt been working for me
Depends what studies you look at and how your body reacts to different styles of training. But a pump and soreness means nothing for muscle building. You can have a nasty pump and technically still not cause hypertrophy to occur. What I've seen is low reps, high intensity, and long rest is what causes the best muscle growth for me and many others. If you still want a good pump, a pump formula pre, fast digesting carbs, and electrolytes can help with that. A warmup set can also be used to get a decent pump in, but the focus of your working sets should only be to build muscle.
Does anyone have a good 7 day calisthenics routine? I don't like rest days and want to be able to do my routine anywhere
7 day routine esp with calisthenics is asking for injury unless you want a very short, light workout. If you don't like resting dedicate your rest days to something like stretching and mobility. You can hardly progress if you overtrain calisthenics.
Guys. I am skinny as frick, like very. I am something like 180-182 cm height and 56-62 kg weight (didn't have weights for ages).
My question is am I going in right direction with this diet?
At breakfast I eat 5 scramble eggs with 2 cherry tomatos in it, made on seed oil. After that I drink tea and eat about 70g of peanut butter (it says 20g of protein and 500 kkal for every 100g). Later I would eat half of avacado on brown bread with salt. After I fry myself 250g (before cooking) of chicken fillet with 100g (before cooking) of buckwheat or 100g (before cooking) of rice. Later I eat about 70g of peanut butter again with tea. I was eating 200g of cottage cheese with a bit of sour cream and honey in it before, but I've read it's actually useless or bad for you.
So please tell me how many calories and proteins do I get and is that enough to have some meat on my bones?
its genetics. im in same goat as you. just wait a couple years. metabolism might slow down. lift weights. get muscle slowly.
Whats the best place to look for proper exercise forms?
Do any of you guys have a foldable exercise bike? I want to get one for my small apartment. I can only get so far reading reviews on Amazon
I'm thinking about adding Farmer's Walks into my routine.
How do I do it? Do I hold dumbbells and walk around for five minutes?
Take five laps around the gym?
Or hold them for for a minute five times?
>How do I do it? Do I hold dumbbells and walk around for five minutes?
That sounds fricking awful. I'll pick up two heavy dumbbells and do a lap around the machines. It takes like ~40 seconds and my forearms are on fire afterwards
That makes more sense. I can do five laps that way. Is there a way to do progressive overload on that?
The gym I go to has a full rack of dumbbells. I can go up to the next one every week or so.
>Is there a way to do progressive overload on that?
The same way you'd do on any other lift: increase time holding the weight or increase the weight.
Thanks anon! Looking forward to adding these to my routine!
Where can I buy cheap workout clothing?
is walmart a good place for it?
Do Kettlebell swings train the traps?
>kettlebells
>swings
Stop wasting your time with meme shit.
>kettlebells are meme shit
NTA, but elaborate please
Are resistance bands worth it?
They definitely have their place, especially in physical therapy stuff and beginners to lifting. Intermediate/advanced lifters will have less use for them in a normal lifting environment, though
depends entirely on what your goals are. Ive used them on and off for years to rehab, focus on activation patterns and explosivity/speed work. If you're a regular SS gym goer with no need for any of that work, then theyre not going to be of much benefit
I use them to substitute the 1 or 2 cable movements I do, but if I had a rack with cables I would much rather use that
My shoulder hurts like a b***h.
Should I take a few days off or should I still work out but do slower reps with lighter weights?
Never work through the pain. Pain is your body telling you something is wrong. Heal up, then lift, or you risk making it way worse
>You build muscle when you rest.
Isn't 8 hours of sleep enough for that?
My hand still hurts I want to die
I think I have a genetic double chin. It gives me this extra skin on my neck. I'm an average weight, I'm 25. idk why I have this except that maybe it's genetic.
HOW THE FRICK DO I GET RID OF THIS?! I look like a fatass everytime I smile.
I wnat this kind of a body asap anons, what do I do Bros (5'7" flabby skinnyfat frick 72kg)
You are fat fat, not skinny fat
Yes 🙁 how do o get that body tho
have you tried lifting?
Yes, and I failed. I went to the gym for a week and then I remembered my sister died, so the influence of grief stopped me from going. Maybe I should die too because I'm too useless to keep living i guess. frick
I'm not here to pity you. If you're really that grief-trodden you should see a therapist. Don't think of it as someone trying to "fix" you, think of it as a vacuum chamber to say all the shit you don't want to say to people you know.
It's never too late to start improving anon.
DW I pity myself enough for the both of us.
Really one of the reasons I asked is I really can't figure out what to do so I can't stick with it
Do I want to cut? Bulk? Run? Lift? Calinesthetics? So I start doing something stupid and directionless, and I fail
She always said I had nice muscles, but she had downs syndrome, but this was when I was boxing regularly so I took it as a mire.
I'm sorry for your loss.
Your sister was a woman, and would have wanted you to live love laugh even in her absence.
Go lift.
wagmi bros
Ive been making steady progression and im starting to grow out of DYEL territory. Thing is, ive been lurking around a small gym for years not talking to anyone. Would anyone gaf if i start talking to people or try and join in convos
anyone got a slightly healthier way of really quick ~15 to 20g carb source immediately post-workout that is cheap and doesnt spoil? been getting blood glucose drops after my workouts lately because of the intensity of the programme and all I can really think of to rapidly intake carbs is dogshit sweets like snakes or gummy bears
Manuka honey
My elbows are super fricked after chest and shoulders. So far they've recovered in time but it's still worrying. Any easy solution other than deload?
Should I avoid any and all resistance training on my rest days, or is it fine to do some pullups?
Also, I'm working out with dumbbells at home, relatively light weights (up to 20 kilos) yet my left wrist hurts quite a bit, should I invest into a wrist brace?
you can do resistance training on your rest days, maybe not the day after you the targeted muscle tho
If you feel uncomfortable with your wrist, check your form first. When doing a chest press with dumbbells for example, make sure that you are stacking the weight on your wrist properly and not having the weight lean back on your hand. If a wrist brace will help with that, go for it.
Are there any good 30 minute dumbbell workouts? Would three of those a week even be worthwhile for strength building or should I just stick to cardio?
How do i recover from an ED, I went from 150lb to 125 in a year and a half
is picrel high bar or low bar? why can i never tell?
I've always warmed up canned black beans but I wanna save money and buy a gigantic bag of dry black beans.
Is it possible to microwave them? I have a high wattage microwave. Google says no but I wanna ask you guys.
I don't think it would work well, dry beans are pretty dry, even after you let them soak in water, you need hot water to soften them up.
otoh you could use a slowcooker or similar with great results.
I have a giant tub of concrete mix.
Anything cool I can make?
Plates. Atlas stones.
I'm gathering some cement+pebbles to make me a 40kg dumbbell
Pain about 2cm under the skin around the brachialis, extends from 1 inch above the elbow to about 3 inches below (follows the line of the flexor carpi radialis below the elbow). Comes in when arm is at extension, worst when shoulder raised above head but present when arm extended low. Dominant arm, not currently present in non dominant arm. No pain in tricep or bicep. Not tennis elbow/wanker's cramp (previously had severe tennis elbow, not presenting anything like it). Been present for about a fortnight.
At the moment I'm doing exercises previously prescribed for tendonitis, is this something that QTDDTOT thinks should be elevated asap or should I wait and see if it worsens? I have nerve damage in my neck that causes issues down the arms, but while this feels like it could be nerves (no inflammation, pain occurs based on extension rather than load) I haven't had any pain in this area like this before.
Do you all count reaching 1/2/3/4 as 1RM or as reps?
I'm 6' tall, 134 lbs, 1850 sedentary TDEE, working out 4 times a week so assuming 2150 active TDEE. Tried to bulk up at 2350 kcal/day for a month but felt constantly hungry and my weight didn't rise much. Upped it to 2450 kcal/daily, 2500 even, but still have to restrain myself from eating even more, still get hungry really often. Am I actually not eating enough or is there anything wrong with my sense of satiety? I'm so tired of always craving food even though I get 3 large, balanced meals a day, I get my protein in and all that. Feels like eating even more would be wasteful plus I used to be a fat frick and I really don't want to get fat again.
How do I get my wife to lose some weight?
change her diet and exercise her more
Thoughts on upper/lower splits?
I'd be doing a 3 day version which just legs once a week.
Haven't decided which one exactly but it would be something like this
https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout
6 sets of 12 reps, for the next 4 weeks
PUSH
8 minutes rowing
Dumbell bench press
Dumbell fly
Dumbell lat raise
Dumbell tricep overhead exstension
8 minutes glide
>REST
PULL
8 mins rowing
Chest supported dumbell row
Dumbell pullover
Rear delt fly
Srated bicep curl
8 mins glider
>REST
LEGS
8 mins glider
Goblet squat
Dumbell lunge
Barbel hip thrust
Calf raise
8 minutes row
>REST DAY
First time lifting weights on my own ever, last time I lifted weights was 2 years ago with a personal trainer. My goal is just getting back into shape and check out the gym.
Thoughts?
Two questions Anons.
1. I got fired from my job back in December and my hair loss has basically dropped by 95%. I don't remember my job being that stressful is it possible to subconsciously stressed enough to lose hair?
2. Ever since I've started taking creatine I've noticed my mood dramatically increase, though I don't think one of the side effects of creatine is a "greater enjoyment of life", are there any other theories that could explain it beside hitting PRs recently?
>1. Yes you dense motherfricker. Still, get an other job, you need it more than hair.
>2. Are you eating enough protein? Animal protein, plants don't count for this.
1. Yeah makes sense
2. I'm eating a lot more chicken these days, I've mostly gone off of beef though.
Im overweight
Im cutting to a healthy weight then i want to put muscle on, if I eat maintence and lift is it going to build or do i need larger surplus?
So I can just do this until I reach 1/2/3/4?
What about after that?
do this instead. it's THE FRICKING SAME THING, but it follows you as you grow, and it explains you wtf you're doing, how long, and why.
https://startingstrength.com/get-started/programs
I travel frequently as part of my job, so I'm often nowhere near a gym. What are some lightweight exercise stuff I can pack into my luggage that's good for exercising on-the-go? Are resistance bands any good?
resistance bands are good for warm ups and physical therapy. Their use outside of that is limited to a point of redundancy.
How much do I need to lift to plap a girl like this?
how do i count the calories in katsu curry? i blended everything together, but i forgot to take into account the veggies losing water weight, and the added weight of water while making it all, so now i got no fricking clue how to count it exactly
What do you guys snack on?
what upper day would pair well with this leg day?
Currently doing 3x full body noob strength program but after deload I want to hop on a 4 day upper lower split. This leg day looks sick so want something that will go well with it
is there any difference between pendulum squats and hack squats
pendulum will allow you to summon more monsters
>6'
>160
>15% bodyfat
>hit 1/2/3/4 but still look skinnyfat dyel
bulk or cut guys. I really don't want to cut and have abs at 150 and look like a teenager but I also don't want to bulk and become a fat piece of shit after like 1 month.
6' and 160, are you anne frank maxxing?
Anon I just want abs it's infuriating
everyone says "cut until you see abs, bulk until you're fat!" yeah I have neither so I guess I'll just kill myself.
idk what to tell you man - is your nutrition on point? You are getting adequate protein and your carbs and fat are at the right levels?
Perhaps not. It is my understanding that protein is required for muscle building and muscle retention during a cut. I typically don’t lose muscle when cutting and I gain enough when bulking so I must be okay. 120g or so a day typically. I guess I could drop down to spinach and chicken every meal but I would prefer not to, and I always hear it’s not necessary.
Since I started lifting I feel hungrier, I usually eat good during lunch, swapping between chicken or beef however for breakfast and dinner I have no clue what to eat, I have protein bars and eggs but I’m growing sick of eggs every single day, sometimes even twice a day, what do you recommend that is healthy, filling and it’s easy to cook?
make burritos broski. Veggies, meat, rice, wrapped up and easy to down quickly. Perfect bulking food.
Never thought about it but that does sound perfect and they are easy to make, thanks.