QTDDTOT: Analyze my MRI results for me edition
Went to doc for shoulder pain when benching or ohping. Told i had to do PT. Helped a little. Got MRI done, these are the notes they sent me. Seeing shoulder specialist in 2 weeks to discuss it. Any anons here wanna tell me if im fricked or not from these findings? Should i kust focus on shoulder mobility and strengthening for now?
What does it mean when one can do >10 pull ups (pronated grip) but only 3 chin ups (supinated grip)?
Also I need to do chin ups as close-grip as possible or they hurt.
how am I supposed to hit my macros now?
Epoxy is back on
pull other handle off
drill holes in the door
feed rope through and tie knots in both ends
wah lah you now have to do face pulls to eat
no tear = good, that's the most i know
probably take it easy with the weight until you see the shoulder specialist
Very unimpressive MRI that does not indicate any further treatment other than improving joint mobility/strength via PT. The tendinosis is probably the worst thing. Recommend taking it easier with more rest days.
That seems like the typical shoulder you get from chronic benching and bad shoulder mechanics. See some videos on youtube on how the shoulder joint is supposed to move in all axes. Record yourself to see if your scapulohumeral rhythm is ok or not, chances are it isnt. That type 2 acromion isnt good news AFAIK because it narrows the hole in which your supraspinatus is supossed to glide.
>*supraspinatus tendon*
sorry
Can you recommend a video for proper shoulder mechanics in bench press and ohp?
ya don't do them and do dips and neutral grip OHP instead, or find a better shoulder exercise. Pike pushups for me are very comfortable for my shoulders despite me being 180 lbs and my max rep is like 7.
1 P+Core
2 P
3 Cardio
4 P+Core
5 P
6 Cardio
7 P+Core
8 P
1 P+Core
2 Cardio
3 P
4 Cardio
5 P+Core
6 Cardio
7 P
Which of these splits is better considering that cardio and lunges are the only things I do legs wise and only have access to pull up bar equipment wise(basically bodyweight but I can scale it with some weight in few weeks). I used to do PP+Core in one day for around 7 weeks now but I think my stamina isn't quite up there or I'm simply doing a decent volume cause I noticed I feel much better on push when I do it on separate day. I think ultimately I need to focus more on muscle mass than cardio but I've been running consistently for over 2 years now and want to keep my condition at least maintained.
hey
stop overthinking it
give muscles 48 hours to heal after you train them, if it hurts don’t do it, get some cardio in a few times a week, make sure you stretch out at least once a day or after working out, get sleep, get enough protein and balance macros within reason, quality over quantity on reps and weight
that’s all, frick a split, hit what you need to hit and then get on with your life
I am probably overthinking this, especially at my level. You're right anon.
Feeder workouts + lots of flexing is all you need for a nice active recovery
Why isnt this more popular I swear
How long does it take to cut from ~20%bf down to ~<15%?
Around 500+ deficit
is there any benefit to holding a plank for longer than 3 minutes? It's the only core exercise I don't hate but I only feel the burn after 3 minutes.
put your elbows further ahead
What sort of weights should I be lifting before moving on from Stronglifts? I know that the answer is 'when it stops working' but I feel like I'm reaching the limit. I am a fatty cutting though so eat more isn't relevant for breaking plateaus.
Stats:
>115kg x 5 squat
>130kg x 5 DL
>50kg x 5 OHP
>80kg x 5 BB Row
>75kg x 5 Bench
>172cm, 90kg BW
I feel I can still make some gains on OHP and bench on this program but as for the rest I think I'm basically at the point of plateau. Would you say they're still too low to switch to intermediate programming?
bomp
you have the beginnings of a labrum tear, nothing else is remarkable.
Stop OHP and Benching immediately and find alternate exercises.
Here's my hip labrum being repaired and the surgery failed.
and then the accompanying mri confirming retear, although the tear shown in the surgery photo is a 50% tear from 4-11 if you think of the hip joint as a clock.
Is this one of those fricked for life things or can i very slowly repair it?
it doesn't repair, requires surgery to repair. Causes pain and arthritis which will eventually lead to joint replacement.
That's why I said not to do anything that aggravates it.
Redpill me on exercises that will maximize my shoulder stability so i can compensate for a not 100% labrum
side lying external rotation
Y raises, I raises, T raises
Avoid doing overhead work.
Mid level rows, my favorite are inverted rows as these helped my shoulder pain
Try dips for chest but do them without pain and this applies to everything I said. If a movement causes pain, that movement causes damage.
Thx bud
It took me a year of rehab after 6 months of no bench over 135 and no OHP with more than 20lb dumbbells when I tore my labrum. It will come back but you will have to stretch and work it very slowly
band/chain unstable push press maxes eod
According to all the fitness experts, I'm supposed to be able to build muscle and add weight to my lifts because I'm obese, even if I'm cutting.
Thing is, my lifts barely progress(using reps to progress) with puny numbers, and my arms are shrinking at 13.5".
So what the frick is going on? Are my genetics that bad that I can't build muscle while cutting or are they just spitting some pseudo science shit because they thought it sounded right?
your arms are shrinking because the fat is going away. Your lifts are reducing because you are losing weight. Your lifts are actually increasing because they are becoming a larger percentage of your bodyweight.
Lose your weight and focus on that first. Then once you reach your end point, you can then go hard with exercise and bulking and shit like that.
Are you eating enough protein? You can do it in terms of calories but if you don't get enough protein it's still game over, you can't turn fat in to muscle.
The redpill here is to do callisthenics so that when you cut, your numbers increase because you're carrying less weight
are dip stations like these any good?
https://www.amazon.com/dp/B07BHWFH1W/?coliid=IIVJ41MK7ZOND&colid=2GPLO1HMYXADZ&ref_=list_c_wl_lv_ov_lig_dp_it&th=1
you don't want connected dip bars because with disconnected ones you can do a whole hell of a lot of other exercises with them.
https://www.amazon.com/gp/product/B08HV3VXH2/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&th=1
I bought these and they are very good, there are some cheaper ones, but I can't comment on their quality. These are really good.
Don't listen to
Having the connecting bar is what will give you the option to do more workouts than just dips.
I have the dip bar you linked and it's great. You can remove the middle connecting bar if you want, but why would you?
It was a rest day yesterday, my only one so far, mon/weds/fri I did bagwork and some calisthenics, tues/thurs was cardio. I got 4 hours sleep, should I bother with a light session? Feel kinda tired but would be nice to do something today
Any recommendations for lifting gloves?
Mostly because germaphobe
go to home depot or lowe's and buy some cheap workman gloves, I got a pair of milwaukee gloves and they are great for grip
I think they're around $10
just coat your hands in chalk
>germaphobe
get over it you fricking sissy
unless you have aids the extra germs will just make you stronger
Should I do OHP's instead of shoulder presses in my push routine or should I just do both? Also is doing pushups in between my exercises a good idea?
Started lifting 1 month ago. My first day out of the gym I was sore to hell and back and I even had muscle spasms in my right arm. Ever since then I'm only sore when I try to stretch my arms back after a workout. Am I not working out hard enough. Should I be sore to the point where I can't move my arms?
How do I get better at pull ups if I can only do 2? Should I just do 2 reps, rest as long as needed and repeat? Or would it be better to do negatives or assisted reps for more volume?
If I want to track calories, should I weigh chicken cooked or raw?
What about rice?
Am I supposed to wash rice, either before or after cooking it? Would it reduce the nutrients/calories?
You can soak it for 20 minutes, descard the water, and rinse it.
Indians swear by it.
It reduces the starch and makes it less sticky and clumpy.
I assume Japanese do not because they like their rice sticky and clumpy.
I wouldn't bother unless you know it was handled in a less than clean facility, or if you have gut issues that starch could aggravate.
most refined grain products that are enriched have the minerals just essentially dusted onto them, so if you wash the rice, you won't be getting any of the nutrients that its enriched with.
That being said, asians generally wash their rice before cooking it, so that's how it's traditionally done
This is true but also unless you're poor enough that the majority of your nutrition is from the rice, i dont think it matters
folate can be a difficult nutrient to get
No, it isn't.
https://en.wikipedia.org/wiki/Folate#Sources
We're on IST, besides the ketards who here isnt eating a bunch of spinach or broccoli
you eat 8 cups of spinach every single day?
enjoy the kidney stones
Takes 4 cups of broccoli to meet daily rv
How do people oon such strict diets actually stick to it? If i cut much more than 500 calories below tdee, the hunger makes me miserable. Is it actually just willpower?
Pic loosely related, my fridge rn
It's a little bit of willpower, a little bit of acknowledging being miserable, and a lot of sticking to a diet that doesn't make you miserable. If you can't live without ice cream, figure out a way to work it into the diet without going over your daily goals. Same with fast food and shit; if you go crazy without it find a way to work it in without cheating. Also, dietary fat can really help with satiety.
A bit of willpower.
A bit of timing (eg I hate going to bed hungry, so I'd rather skip breakfast than hit my daily calorie limit before bed).
A bit of cope (eg drinking more water and/or fiber supps to feel fuller, eating foods that are less calorically dense to feel like you've eaten more than you really have).
A bit of distraction (eg filling your time with engaging shit so you're not just hungry all the time. Creating a higher TDEE through exercise rather than simply eating below it can help with this).
Physiotherapist here
The labrum findings are likely asymptomatic, very common in throwers/strength trainers. Mild tendinopathy of your rotator cuff is likely the cause of your symptoms and this is typically a clinical diagnosis. Likely easily solvable with basic therapy
you're treating the symptom not the cause. The tendinopathy is likely caused by the muscles chronically trying to stabilize the mildly destabilized joint.
Not possible to say if he has any true instability without clinical assessment. In any case, surgical intervention is rarely needed unless OP is dislocating all the time which is unlikely.
either way, the main problem is whatever impingement is causing the fraying of the labrum, you will get nowhere trying to treat the tendinopathy.
subcortical cysts are caused by arthritis, so surgical intervention is contraindicated anyway since the articular cartilage is probably already damaged. He's also developing bursitis as well.
You would treat the tendinopathy and any other clinically relevant factors e.g. poor form/overtraining. That in and of itself is a big topic and patient specific. The subacromial bursitis is often an incidental finding and generally should be treated the same as tendinopathy.
He does not have arthritis as per the scan report.
This was an arthrogram with contrast, the radiologist could have done a better job than just saying its intact. Refer to my MRI here
where the radiologist notes any defects or thinning.
How do you anons pick your weight for your height?
i pick up something moderately heavy and then I do reps with it until I can't anymore and then I do that for 2-3 more sets depending on the muscle hit in accordance to the recommendation of 8-12 sets per muscle group per week.
Sorry for the misunderstanding. I meant body weight.
Anyone tried the "pull up bar wax" products instead of chalk? I want to try one on the bar and kettlebells at home, no way I'm going to use chalk there.
Redpill me on
>muscle strength vs volume vs endurance
And how they are linked
OHP regularly fricks up people's shoulder. It's nicknamed "weightlifter shoulder." Don't frick with it until you know exactly what's up. Jesus, you'll survive 2 weeks without overhead pressing.
Oh no no are these really yours??
Yeah honestly I used to struggle hard with OHP (I've done SL before and quit before I got this far and would always struggle like frick to get past 40kg) so I'm surprised this time I got to 50 so easily this time, although it's probably down to me being fatter. I think I will run it for another 2 weeks or so and if I can't progress any further then I'll switch to intermediate. Thanks for you advice dude
Why is my squat bigger than my deadlift
Whats the website where i can see muscle imbalances? It was popular here and colors in your muscle groups
It would take your height and weight and say if you were novice, expert
symmetricstrength
You can only get to it using the waybackmachine, and thus it's not up to date but still good
It works just fine now. https://symmetricstrength.com/
I can't handle whey. Is pea protein a good idea? I'll mix it with milk and banana and cacao, will it be drinkable or still terrible? Other options?
any tips on getting over a pull up plateau? can't seem to progress beyond 8-10 reps.
Can anyone send me some resources on how to program mesocycles? I posted a summary of my template and an anon thought it sounded good, but I wrote it myself without pointers and I'm sure I'm missing something
>1st meso
High intensity low volume/frequency. Main lift is 531, isolations are 2 myorep match sets 2x/week
>2nd meso
Main lifts 2x/week with 4sets 4-8 rep range. Isolation are 3x8-12 2x/week
>3rd meso
Upper body lifts are 2-3x/week 3 sets 6-12 isolations are the same as meso 2
On meso 2 and 3 I alternate between chest and shoulder focus weekly so on week 1 I do chest 3x/week and shoulders 2x/week with incline bench and dips, not including rear delt work on my lower days. On week 2 it's inverted, with 3x/week frequency for shoulders and 2x/week for chest
Watch renaissance periodization on youtube
I wonder if someone else has this "problem": OHP is 100 fine for my shoulders, same for pullups. Benching in any way however absolutely murders my shoulders, DB chestpress included unless it's heavily declined. I'm a massive brainlet so I don't know why I'm like this, could it be physiological or is it merely physiological?
I started doing push ups. I decided to do 3 sets of however many I can do.
I did 7, 3, 6.
I waited an extra minute before the last.
Is this normal?
Is it bad to do push ups on my knuckles? My wrist is fricked up and hurts when I try to do a regular push up.
Are payday snack bars the "healthiest" normal candy bars?
If by healthiest you mean lowest calorie, 100 grand beats them (yorks are the lowest actually but i dont count those)
What the FRICK? Those have 100 grand in the name so aren't they like, umm, 100k calories?
This is what happens when you fap with bad form
Unironically, it's important to not frick up. I get way different results in terms of ejaculate volume, mood, and even fetish preferences depending on how I'm fapping.
I'm doing stronglifts but every time I do barbell rows, my back hurts. What can I replace them with? Lat pulldowns?
I don't even know how to do barbell rows. I just pull it up to my lower chest and put it back down and I somehow get stronger.
You can replace it with seal rows or have a bench support your chest by leaning onto it. You may need padding on the latter.
You should just learn the proper way to do rows
They're amazing for your physique overall
Kek what
You should be lifting first off
Second, fast food without the fries and sugar drink (just the burgers) is really good for you overall. You need to make sure you get more fiber at another meal but high fat moderate carb, moderate protein is ideal for hormone production which is all that matters for natties
I would aim to not gain more than 3 lbs a week when you first start lifting assuming you are running a real program with all the barbell compounds multiple times a week with adequate cardio
Noobs can gain significant amounts of lean mass at first but there's definitely a limit. Everything eaten beyond the limit just turns to fat, tho
Never drink alcohol, avoid sugar as much as possible and get enough fiber
Your goal physique weighs in the 270s
Eat fast food burgers for 2 meals and get a bunch of fiber at your other 2-3 meals
figure out how to row you frickin glassback
clearly you have a weakness, work on it not around it that's what gym is for you dickhead
How do I eat more? I’m 6’5 180, I’ve been thinking about getting fit-fat, definitely bulking. Packing in the calories has always been a struggle for me
count your calories; spread more meals out, and drink calories.
I have always been skinny my whole life. I realized I just didn't eat enough calories, and I started taking it more seriously. Does it matter what I consume as long as I get my calories in? I get about 3900 a day from one McDonald's meal and milk. I started tracking my weight, and I'm almost at 150, originally was 137, in two weeks. Should I just be consuming until my desired weight, then working out, or should I start doing it now while bulking?
>tfw unremarkable bone marrow signal
I helped some family carry some heavy stuff, and while lifting, it dug into about the middle of my forearms, causing some 3-inch diameter bruises. Is it safe to lift heavy at the gym, or could it cause an injury?
You should be fine
I wouldn't do oly lifts as your forearms might be affected but everything else should be fine
Also, eat significantly more whole red meat (beef, not deli meat)
how much do I need to bench to be able to do dips? I try to stay around 90kg bodyweight. I also do OHP in my program
You should be able to do dips well before you are benching your own body weight. IIRC I was doing weighted dips at the equivalent of roughly 50 lbs heavier than my bench. So at a 285 bench, I’d be dipping with 3 45s at 200 body weight.
Will there be any glaring differences in gains between a 3-day full body routine like pic related and a 4-day Upper-Lower split? Goals are health and looking decent, and I will also be running 4-5x a week.
Not really. You might want to rotate one of those days a week to be a little lighter though if the volume catches up to you.
I'd do
from the start if I were running that much.
IST bros, what shirts do you wear to show off your sculpted abs?
Other than being less time efficient, are there any more downsides to doing unilateral work on the cable machine? I have a DIY pulley system with a loading pin so I can use my plates with it. However, I have a limited number of plates and don't want to keep taking them from the rack or off the bar to the cable system and vice versa. If I can just use half the weight it would be less of a hassle.
Assuming I'm too moronic to work it out for myself - can I fit dips into a PPL routine, and if so would it be push or pull? Fairly confident it's not under legs.
>can I fit dips into a PPL routine
yes
>push or pull
push
I usually do them after my main chest lifts (bench press, dumbbell press, etc)
Great - thanks very much!
Are these things good? Sometimes I have benign aches in my shoulder that are hard/inconvenient to reach with the ol tennis ball trick, but I'm trying to resist getting memed into useless fitness equipment.
probably pretty good for hitting that prostate too
Sold!
On leg day, I do squats, lunges, leg press, calf leg press and stairs machine. Is there an important (aesthetics wise) leg muscle I'm forgetting?
Your penis. Be sure to do 3x8 jelqing.
Just joking, but seriously, your tibialis anterior. Almost everyone forgets to train that muscle and then you have a shitton of people whining about shin splints.
Yes, Mr. Anon, the results of your MRI couldn't be more clear. It says you're gay.
Does liquid chalk really leave no dust behind?
It leaves chalk on what you touch and a bit will fall off your hands over time but it's far less than regular chalk, that shit goes everywhere.
You train full body twice a week the with the same intensity you were training before but with fewer exercises.
>I don't want to get too big
How did you manage this?
Thank you.
>How did you manage this?
I didn't want to get into the why because I knew it would derail the question and people would just yell at me, but since you answered, sure. Put simply, I'm a fatty in recovery and a change to my lifestyle means I may not have the time or energy to keep gaining muscle, but I know that if I quit or take a break entirely, then I'm likely to balloon up to my old weight so I'd rather play it safe and harm my gainz since staying short of overweight or obese is my main priority and fear.
Redpill me on coffee. Does it actually help with gains or is everything placebo
it can help you when you're feeling sluggish, especially if you like to lift first thing in the morning
all other things being equal, it probably isn't going to add ten pounds to your PRs or anything, but I usually like to have a cold brew before the gym
Right now I don't want to grow my muscles, but I don't want to lose all of them. Would it be better to keep working out at my highest weights and just not go up, or would it be better to do a cycle of deloading up to my highest and then just repeat? Or some third thing?
Is pre-workout a must?
I always feel tired from my work and barely do my sets properly.
And I don't want to pay for some expensive stuff.
Is there a DIY recipe?
These are the exercises I want to do today. What order do I do them in?
Bench
Barbell Row
Lat pull down
Facepull
machine chest flys
Pullup
hurry up and answer i have to leave soon
What's lagging most on you?
I'd say
Facepull
Barbell Row
Pull up
Bench
Lat Pulldown
Chest Flies
But that's just because I'd prioritize:
>pulling and back over pushing,
>exercises where form often breaks down making them ineffective (rows) first,
>posture management exercises first, and
>I don't care about chest at all. That bench breaking up pull ups and lat pulldown is just to give your lats a break between work.
-
In general order your workout with:
What you're lagging on or prioritizing hypertrophy for first,
Exercises with trickier form where breakdown of form can make them ineffective in what you want to target first (do them when fresh because doing them when tired and with poor form won't do you any good),
Most CNS taxing first (I don't do this globally though because my legs are the opposite of lagging),
Posture-helping ones first,
and pulling first (because I think humans used to do much more pulling than we do in everyday life today).
Nearly tripled my test and I've started balding.
Dear God, thanks for the muscles but please give me back my hair.
Question: Anyone here experience hair loss? If y, did you manage to reverse it? If so, how?
Thanks for your time.
What are your test levels now?
1271.
Thanks for the info.
How are you over 1200ng/dl?
Taking a SERM or hCG?
Natural. I think it’s genetics. I’ve always had a really deep voice. My father was into lifting and my grandfather was a farmworker. I lost a bunch of weight, too.
I can go over my nutrition and health habits, if you like.
Finasteride is literally all you need.
t. 600ng/dl natty, >3000 while injecting Chinese bathtub chemicals. Finasteride keeps your DHT from increasing to insane levels
Is this a decent U/L split or is the video bullshit?
how about you write out the split from the video instead of making anons watch it to get a response quicker
Ub1:
>bench press 2 sets 5-8 reps
>1 backoff set 8-12 reps
>incline bench press 3 sets 8-12 reps
>weighted pullup 3 sets 8-12 reps
>straight arm pulldown 3 sets 8-12 reps
>strict bicep curl 3 sets 8-10 reps
>hammer curl 3 sets 12-20 reps
>skullcrusher 3 sets 12-15 reps
>lateral raise 3 sets 12-20 reps
>bent over rear delt fly 3 sets 12-20 reps
Ub 2:
>lat pulldown 3 sets 8-12 reps
>barbell row 3 sets 8-12 reps
>overhead press 3 sets 8-12 reps
>facepulls 3 sets 12-20 reps
>benchpress 2 sets 5-8 reps
>1 backoff set 8-12 reps
>dumbell fly 3 sets 12-20 reps
>preacher curl 3 sets 12-15 reps
>cable hammer curl 3 sets 12-15 reps
>tricep pushdown 3 sets 8-12 reps
>skullcrusher 3 sets 8-12 reps
Won't bother with the lower days because this is taking too long and I already have those figured out. Writing this all out I'm feeling like this is a meh program at best, but what would I know
6/10
All over the place and inefficient. Super set a few things, pair horizontal with horizontal and vertical with vertical. Although you can experience hypertrophy at 20 reps, it takes too fricking long.
>Second day has bp as the 5th exercise with the same rep range as the first day
Just noticed that, minus 1 point.
I've been "lifting" with too little volume and intensity for years and making little progress. I just started this split a couple weeks ago. I'm definitely feeling it and its much better than the previous workout I did, but it feels like its missing something.
What's my split missing?
why are you using a calf machine for your arms?
Trying to do calf raises every time I go to the gym since they respond to volume and recover quickly. Same with crunches.
It's just a split, not literally every exercise has to fit the theme.
You're lacking a hip hinge movement, e.g. Romanian Deadlift. If I were you, I'd do them on leg day before squatting. Then again though, if I were you, I'd be Bulgarian Split Squatting instead of squatting if I were squatting the same day as any deadlift variation.
In general this seems like a lot of different exercises. I don't like workouts going over an hour. I don't even like them going over 45 minutes unless that last bit is just arms.
Do you really think it's necessary to leg press and do seated leg extensions?
And why are you doing crunch machine twice on chest/back day?
Frick it, I'll just write out how I'd do that split instead
-
Arms
>Chinups
>Overhead cable tricep extension
>Rear lateral raise
>Side lateral raise
>Curls, supinated and hammer
>For abs, Lalanne push ups, hollow body/dragon flag progression, hanging leg raise, or contralateral plank
>Calf Raise, controlling eccentric and stopping eccentric halfway through. Staying calves stretched between sets.
Legs
>Deficit Romanian Deadlift, cue: near bottom, bring knees forward enough to bring stretch off hamstrings onto glutes
>Bulgarian Split Squat
>Seated Leg Curl
>Calf Raise, same cues as above
>Same ab exercise selection as above
Chest/Back
>Row, making sure to get scapular stretch at bottom
>Dumbbell Bench Press or dips
>Flyes, reveres and forward
>lateral Raises
>Same as above for abs
>Same as above for calves
You've got just a lot of stuff. What I described is still a lot of stuff, yet less than you.
And you can't make me do upright rows on any regular basis.
To clarify my point
,
if you feel you weren't doing enough volume, I'd more so just increase the number of sets instead of doing a frickton of distinct exercises.
Looking to curl 1pl8 (135 lbs, 61kg) as quickly as possible
Show should I go about looking to achieve this? I normally hammer curl 50s for 3x8-10
start cheat curling x3 a week as high a weight as you can muster.
start with stricter form and go ham
then dropset and keep going
do some other exercises not using biceps for a while in your workout and finish with lots of volume with strict form
>PPLPPLx
>three low volume, higher weight days
>three high volume, lower weight days
>The low volume days take me much longer and leave me feeling far more exhausted than the high volume days despite the total weight of the high volume days vastly exceeding total weight of the low volume days
Is this normal or am I doing something wrong? Like the difference in weight is only 10% at most, I just do more reps in the high vol days
Going 6 days per week as a natural is a sign that you’re half assing your training. Try harder
I average about 5 days, I usually have to take an extra rest day and sometimes two but I aim for 6 if I’m feeling good
That's normal.
>the difference in weight is only 10% at most
That's not. You should be doing most of the work in the 3-6 range on higher weight day and 8-15 range on teh lower weight day. How can there only be 10% difference?
Also, on the higher weight days you should still be doing some high rep range exercises too and vice-versa. Don't make the entire day all in one direction just because you called it a heavy or light day.
Is it possible to make a decent 3-day full body routine focusing on aesthtics using only a barbell, ~140kg of plates, pullup bar, and a Bowflex?
absolutely
my biceps randomly started twitching 2 days ago, this has not happened before, been working out for 1 years. no sudden changes in diet or exercises lately, what the frick is causing this? makes me nervous
happens to me sometimes
im having trouble with my CNS after this upper day, i usually want to run ULxULxx but my first upper day leaves me so destroyed the next day that i have to rest. i might be doing too much, got any recs on what to cross out? im suffering from major fomo
3x3 BP, 2x8-12 backoff sets
3x6-10 Bent rows
3x6-10 OHP
3x8-12 Lat pulldown chinup grip
3x12-15 DB inc bench with pause at the bottom (used to do this in place of OHP)
3x12-15 Hammer curls
3x12-15 Lat raises
2x12-20 chest supported rear delt rows with ez bar
(missing triceps isolation but my tris are so fricked from all the pressing already i left them out)
my second upper day
1x3-5, 2x3-5 backoff
3x Chinups xF-1
4x8-10 BP with 2-3 sec pause for volume
3x8-12 yates row or one armed db row
3x12-15 Tri pushdown
3x8-12 inc curls
3x12-15 facepulls
second upper day isnt as bad recovery wise even though it happens later in the week.
I lvoe waking up early in the morning, but how do I stop feeling like sluggish shit come noon? I take a nap and then I cant sleep at night thus fricking my schedule. this happens over and over
what is your midday meal like?
whenever I lift in the mornings, eating too large of a lunch will almost always make me drowsy afterwards
maybe drink a coffee and if you can, go for a brisk walk (20 - 30 mins) when you start feeling drowsy, that should help the drowsiness pass
i dont even make it to have a midday meal. i've even had coffee after I wake up feel fresh till about 12-2 and i wanna clonk
Have you had this pattern of sleepiness your whole life? I feel like those swarthy Spaniards are onto something with seista time.
I suppose as far back as high school I would put on big lebowski for a 3pm nap
I wish my culture employed siestas.
At my old wagie job I took naps during lunch break and a literal troony reported me saying that I got a boner and they removed that sofa.
I'm about to wageslave again and I fear for how I'll have to adjust to it.
>ignore the cues your body gives you
>cues evolved over millennia to improve survival
>noooo don’t sleep when you’re tired lol how will mr shekelstein post record profits this quarter!!
>nooo don’t wake up fully rested, interrupt your REM with an alarm clock so that you can work at the same time as everyone else even when you only need like 1 hour of overlapping coordination
frick this gay country and frick slaving away to pay for jamal’s rims and moonflower’s genital mutilation
Finally reached my goal of a clean five sets of five chin ups (palms facing towards face). What would be a better next goal, going for 5x5 of pull ups (palms facing away from face), or three sets of ten chin ups?
3x6 PU
3x6 CU
Never make any gains, ever. You can be like me. I am also
Iirc I made the most gains with pull ups when I just 1 set maxxed reps.
Sorry bro, not following you.
>3x6 PU
>3x6 CU
>Never make any gains, ever.
Are you saying that following that routine will result in not making any gains ever? Or that the routine is good enough to not need to adjust it ever? Or was it a typo and you were saying that (you) never *made* any gains ever?
>Iirc I made the most gains with pull ups when I just 1 set maxxed reps.
No way just 1 set is ideal. I would probably max out at like 10 chin ups right now. But after a minute or two of rest I could do some more. So shouldn't I? Just 10 and done is not enough.
Ignore me. You should probably be doing 3x7 or 3x8 or something. Hopefully someone can actually help.
5x15 then weighted
If I was doing a full body workout once a week (in addition to UL), would it be alright to do deadlifts after most everything else? For example:
Pullups
Squats
OHP
Deadlifts
I'm not as concerned about building up my strength on deadlift because my primary goal is losing weight, but I feel like if I do deadlifts at the start I'll be too taxed to do anything else
>Trains legs
>Get awful doms
>Don't make any gains
>Rinse and repeat
Legs are the Black folk of muscle groups.
>bench
>the lift feels natural
>feels good
>slowly but surely can make progress in increase the weight
>squat
>the lift feels unnatural
>feels awful
>never make gains
>just hurt back if I dare increase weight
Legs are indeed the Black folk of the muscle groups.
Need advice on what lifts i can hit to train chest after dislocating a shoulder. Healing quicker than expected but I want to be careful. If my chest shrinks I will kill myself.
would be better full body or alternating upper lower program if lifting 3 days a week?
3x6 @ 225lbs DL
3x8 @ 70lbs front squat
Sore since Friday. Should I not squat baby weight after DLs or is it normal to take 3 days+ to recover?
When can I say I can manage a 1/2/3/4? How many reps should I be able to do for each?
Pretty arbitrary, really. But the obvious minimum benchmark is 3x5.
I always assumed 1rm, which made it seem relatively achievable. There is probably at least a year of training between 3x5 4-plaet DL and and 1RM.
1/2/3/4 is pretty achievable by doing a linear progression like SS. It is really not that much weight really if you are medium sized fellow.
Guys, I am 10 kg over my ideal weight. I am weighing around 80 kg (180 "lb") but feel the best at 70 kg (155 "lb").
I feel it in the back and joints that I have extra weight, specially in legs and hips.
My question: would it be advisable to train for strength and NOT SIZE for legs?
Which means, everyday few reps of kettlebell swings, or squats, just not to lose strength in order to minimize pain while I lose the fat.
(Because I trained legs years ago and I would be packing some kilos of muscle in them again, which I want to avoid).
captcha: KGAY8K lmao
is there a meaningful calorie difference between ground beef percentages considering so much of the fat melts and gets drained?
will deadhangs for 30s at a time make a (suspected but not confirmed because lol im an american not gonna pay for xray, mri, therapy) very minor labrum tear worse, better, or stay the same?
Is yoga IST approved?
Yoga is great. It's not lifting, but if you just want to stay healthy, especially while working a desk job, it's good. Just make sure you don't "just go to classes" and actually understand a routine and what it's targetting over time.
No fricking clue. Probably won't do much unless it makes things worse. Try walking a lot, seriously.
I find it to be a pretty big accomplishment to even 1RM all of that. For me, it took really getting the form down on all the lifts and then years of consistent eating / sleeping / stretching. Like it's a serious committment if you aren't gifted or on gear.
Really? 60kg OHP and 100kg bench is doable in a year of committed training doing 3x5. In my personal experience 3pl8 squat and 4pl8 dl were harder because I dont like squatting too much and I seriously lacked the grip strength to hold 180kg in my hands.
>avid hiker, have done most of the hardest hikes in my nearby mountainous national forest
>commercial/industrial electrician where im up and down ladders all day
>decide to get back into lifting after a year hiatus and have an intense sharp pain in 1 knee during first squat set with just the bar.
is this a random fluke or am i fricked. never had any issues squatting or with my knees in general. I'm also not heavy at all, skinny manlet. Gonna try again later this week.
Possible it's a random fluke, sometimes issues with your joints and muscles pop up randomly. Give it a week off and see if it happens again. Make sure to stretch and do bodyweight movements at home too.
Is it worthwhile to get one of these to do nordic curls at home? Is it even worthwhile doing nordic curls?
Pls tell me mires or not
>able to squat 4x8 plates (lmao dyel)
>grill 1 sees this.
>starts getting on treadmill often
>often while I'm cycling to burn calories
>she be lifting shirt to wipe face showing ass
>see her around me sometimes not even working out just near me.
>only thing is I tried talking to her before, didn't seem interested
>made comment about weather. Don't know what else to talk about
>grill 2
>pass behind her to start squatting 3pl8 x8 and 4plate x8
>same story. I bicycle
>she gets on treadmill in f4ont of me and specifically lifts shirt to show ass.
Is this the method of harlots or shy girls to get me to chase?
You squat 32 plates ??
Easy
How do you anons pick your ideal body weight?
As lean as possible without being sick. So 20% and your 1/2/3/4 is now 2/3/4/5
Someone here explain lactic acid to me?
Does jerking off count as aerobic exercise for your forearm?
Should I swap hands for a more even workout?
I had really good progress on SS and moved to an intermediate program, then 6 years ago an injury, a new job, and lifestyle changes caused me to revert to being a sedentary blob. Now that I'm starting back up, do I need to be at square zero? Does anyone have any experience going from living a very fit lifestyle, to a sedentary one, then going back?
what's a good way to incorporate cardio into my split? do i interchange between weights and cardio day by day?
I got a battery of tests done at the ER yesterday and while the doc said I was OK to go home by random glucose was at 7.5.
I don't have any symptoms of diabetes. I know stress can raise blood glucose. But that was about 3h after having a large burger and fries.
I'm getting a prick monitor, but if I'm pre-diab and also fat, can this be managed, controlled, or ideally reversed?
Two questions for me:
1. My forearms have been killing me - tennis elbow is flaring up and hands are going numb in my sleep. Thinking of taking some time off fat gripz but I was just starting to make some good forearm gains. Any recommedations?
2. Is it fine to do cardio right after lifting? I'm thinking of running home from the gym as a staple.
>My forearms have been killing me - tennis elbow is flaring up and hands are going numb in my sleep. Thinking of taking some time off fat gripz but I was just starting to make some good forearm gains. Any recommedations?
Yeah, stop doing whatever you are doing that is causing that bad case of tendonitis, the longer you keep doing it the longer the tendonitis will take to heal up. Keep at it and you'll break your tendon sometime in the future instead of strengthening.
Designing a routine after a few years. Need to balance strength and endurance before moving onto power training / pylometrics and martial arts. Trying to figure out the most efficient split and block pattern - thoughts on this? Recommendations?
To clarify, I'd like to do the following:
>high intensity, low volume resistance training / free weight (5x5 or 3x10 probably)
>low-impact cardio (e.g. swimming, stairs, bike)
>yoga / stretching to improve range of motion (fricked left hip and shoulder, limited back mobility, but deep squat)
>balance training
>low volume (2-3 weight days)
Ideally this would help with lifting car parts, HEMA, hiking, and gymnastics, given eventual progression to more advanced training.
Someone didn't do his face pulls, tisk-tisk
If I run on the regular, I lose weight and become lanky (while doing calisthenics).
If I don't run, or lower the frequency of doing it, I gain weight and fat in the abdominal region.
What do I do? Eat less? Eat more protein? Just eat normal? I'm a veggie, so it's easier to keep the fat down, but harder to get the proteins up. I mean, there are bean n shit, but I'm confused.
Is this rust? Why is my bar dirty when I keep it inside my house?
skin has oil. oil sticks on things. dust accumulates on it.
Thanks, totally thought it was rust and not filth. Brushed it with soap as clean as I could and rinced. The rust coloured shit is gone, some of the metal looks black for some reason. Either way glad my bar ain't rusting.
Yy wlcm. It could be rusting, I cant be sure.
Keep sum WD-40 on ya just in case it starts to.
74 kg x 180 cm
Currently quitting weed so I can't eat much, also started running 7km offroad on hilly roads. What should I improve?
no advice as im a newbie, but lookin decent out there anon. keep going.
Does having sex kills your gains?
And I don't mean one night stand or FWB, like regular sex from wife, even if it's bad.
They've found it does lower performance within 24 hours of having sect. But cba to look harder for studies on whether it has long term effects on muscle gain.
no you moron
How do you guys track progress?
Spread sheet? app?
What do you track?
I use an Android app called Fast N Fitness. Pretty basic, but it works well.
What do you mean by progress?
I'm using a spreadsheet since it offer better view to what I'm gaining compared to any app I've used.
litter dot catbox dot moe slash zbjwfl.xlsx
What do you all do to get focus back? I get distracted 24/7 and am becoming unambitious lately, getting lost in the rumpslump and repetitiveness of everyday life. Sleep like shit too, but not sure how to pull myself out of this.
Assuming you're spending most of your nights at home, designate one day a week for a 'day out.' It doesn't even have to be with anyone, go to a museum or art gallery, go for a walk in the park and watch the birds, go see a movie, or sure if you have friends available go hang with them, just be doing something novel at a regular interval. Keep yourself brainstorming shit to do at the start of the week and remind yourself what life's for when you get to the end.
My wife has a pancake ass. How realistic is it to remedy this by her starting lifting? How much can you actually grow your glutes as a woman?
DYEL spotted
Of course she can inflate that badonkadonk, if you lifted yourself you'd know that. But she's gotta want it, and she'll need a well rounded routine to avoid imbalance issues.
my push ups progress
disregard red numbers, these were assisted push ups
doing 3 sets each tuesday, thursday and saturday
1 minute rest between sets
does this look ok or am I doing something moronic?
>is gradually progressing in a resistive movement moronic?
no, moron
>assisted push ups
I really don't know why you are doing that kind of progression on those. You should have moved on to normal push ups already and focused on building your numbers up.
black numbers are normal push ups
no I meant maybe the progress is too slow or my rest time is wrong etc
Resting time depends on what you are trying to achieve. Are you going for endurance and a bit of hypertrophy? Then go for short resting times and a lot of reps per set. Right now you are in the process of doing exactly that. If you want a good amount of muscle hypertrophy from pushups, rest for at least 2 min between sets and put the limit at 12 reps and add weight when you can do 3x12. It really is no different than any other exercise progression.
What's better endurance or hypertrophy?
Neither of the options is better per se, it depends on what you are aiming for. Are you aiming to be good at boxing or any other martial art? Then a combination of endurance+explosive work is best. Do you want to look as muscley as possible? Then go for hypertrophy.
My goal?
Is to get lean and by that, I mean nice muscle definition and lower body fat percent something between 12%-15% currently at 19%.
While still being able to do some "functional strength", while still having stamina.
how is it possible to be this moronic
muscle aka lean mass requires calories to maintain
more muscle means more calories are metabolized
more calories metabolized = fewer calories stored as fat
grow your muscles while keeping your diet at maintenance and you will lose fat and get lean
why is this rocket science to you broccoli headed zoomer fricks
>grow your muscles while keeping your diet at maintenance and you will lose fat and get lean
agreed for those at a lower bf% but do you think the same applies to people 25% and above? or even above 20%?
yes, even more so since your body metabolizes less fat and more muscle as your bf% drops below 15%
at 25-35%bf you can lift in a massive energy deficit and see muscle growth as long as you are getting enough protein
thats pretty much what i thought. defecit has far different consequences between 15% bf and 25%
>nice muscle definition and lower body fat percent something between 12%-15% currently at 19% while still being able to do some "functional strength", while still having stamina.
Do hypertophy then. You are wasting your time doing pure endurance work.
> Are you going for endurance and a bit of hypertrophy
good point
gonna go for endurance
I want to remove hair on my dick and balls, so far I've been shaving but my gf says she can feel the hair growing back so she asked me to either keep the hair long or wax them.
I want to remove them because it looks fricking atrocious, anyone has experience with laser removal? Is it really painful? How many sessions would I need?
you’re a cuckholded homosexual for even considering this let alone asking others about it on four channel dot org
But I want my dick to be smooth for when I slide it down your throat.
it sounds like you might be a homosexual anon, you should talk to your pastor
But what if my pastor's not gay?
Is there anyway to make weight stop fluctuating? Yesterday I woke up at 148 and now I'm at 144 today. I'm bulking at 6'1 and I eat ~2.4k calories a day
> Is there anyway to make weight stop fluctuating?
homie are you autistic?
I just want to stop being a dyel lanklet skinny virgin gay
weight is always fluctuating, there's nothing you can do about it
stay strong, trust the plan
what's the percentage we need to eat of each macro ?
Any anons can help me out regarding finding a website training how to keep your abs permanently flexed? It had tons of info and routines, but I lost the webpage ages ago. iirc I got the link from IST & there was a lot of red and yellow in the website. It wasn't a mainstream website either. Thank you
>feels like snacking
>remembered that the night market sold pic related
>look up the calories and protein content
>pic related
Does it really makes sense that a piece of chicken have over 900 cal? If not can soneone give me the estimated calorie and protein content of one piece of those?
343cal per 100g makes sense because they dip it into the flour and god knows what else (carbs) and fry it in oil (fat)
That's 900 cal per 270g, that's a big serving of chicken. And for all that, the protein ratio isn't impressive, you'd be better off with regular chicken breast. Bit of lemon, bit of garlic, maybe a spud and bit of cabbage on the side, delish.
But sure, IIFYM
we don't say that around here
type the full word, delicious
or I will cut you down with my katana
then slice me thin, pat me dry, season me to taste, and lightly sear me on a habachi, delish
and my +4 keen greatsword
The katana in question:
I've been doing 5×5 for a while now, and while I've enjoyed it and feel like I've got a solid foundation, I want to move on to something that isn't a full body every day. What do yall reccomend to find a new regiment?
>callouses have gotten to large and rough to jack off
Do I just commit to no fap
Moisturise at night, file with an emery board in the morning (or pumice stone in the shower if you're in a real state).
Or embrace nofap.
I have a myriad of problems in my shoulder, scapula, hips, and knees (pain, popping, cracking, popping, etc in all of them) and i believe it is caused by muscle imbalance. What unilateral exercises should i start doing to begin to correct these areas?
At what point did you start noticing ab vascularity?
Does finesteride kill you gains?
it can, dose-dependent and how your body reacts.
you don't know how much you will be affected unless you try, but it will definitely have even a minor effect
OK, maybe it would effect hypertorphy.
But does it effect my endurance?
Please help. These muscles are always sore, even when I don't do core for days. Is my posture shit?
Thoughts on this routine? I have limited weights and equipment, but can this hold up as a 3x a week full-body routine? Goal is looking good and being health. As an aside, I will also run 5x a week.
Everything will be 3x10-12
A
Bulgarian Split Squat
Glute ham raise
Bench press
Bent over row
Cable lat raises
Curls
Tricep extension
B
Step ups
Glute bridge
Incline bench
Lat pulldown
Seated shoulder press
Chinups
Overhead triceps
C
Leg extensions
RDL
Cable crossover
Single arm T bar rows
OHP
Hammer curls
Tricep extensions
Any diy pre-workout and homemade protein bars for cutting?
How much do machines "assist" with the amount of weight you load? I'm guessing theres a few variables across machines, but just an observation I made. I can load up 2 plates on incline bench and hit 8 reps, but on an incline machine press i can put on 2.5 plates and hit that for 10.
It's less the "assist" and more "single plane of weight". With free weights, you have to not only press/pull the weight, but deal with the stabilization of weight moving in a 3D environment. Machines pretty much have a single path the weight can be moved, so you can focus almost entirely on strength. That's why I can press 525 lbs for 12 on the leg press but am currently stuck at 245 for 8 on squats.
DIY pwo has proven to me to not be worth the effort, it tastes awful and gives me a worse overall pump than the premade stuff, not to mention the cost of the raw ingredients often greatly exceed buying a tub of the premade. You have to portion things out in-advance...honestly I'd just recommend buying the cheapest pwo that you don't hate.
>protein bars
just drink whey. Low-calorie, high protein. There is no better alternative.
do you think free weights or machines are more beneficial in the long run? for hypertrophy and strength building. or is it like you should just do both because they both have equal benefits
I'd say both, some lifts are just insanely hard to progress on and machines can help beef up your weaker areas. Plus sometimes it's just nice to pile a bunch of weight on a machines and press hard. I would say that doing strictly machines will probably have a lousy result down the road.
Is eating 150g of walnuts a day bad for me? Do i have to eat other things to balance it out? I can't eat anymore to reach my tdee. Just thought of using walnuts to bulk...
you could but you could easily have something lower volume and more calorie dense
are there any big issues with crashdieting to lose around 5kg(11lbs)? I bulked a lil too far, and the belly is pissing me off. Supposedly you lose muscle if you go below a 500 calorie deficit, but is that gonna be too adverse for just 5kg? I've also only lifted for about 2 months, doing strength training, so I want to believe that there's not a lot of muscle to lose anyways. I have no issues eating like 1.5k calories(tdee 3k) because I've dealt with being a poorgay for years
>are there any big issues with crashdieting
yes.
>Supposedly you lose muscle if you go below a 500 calorie deficit
I doubt it, if you're using the muscle the body will try to preserve it.
>I've also only lifted for about 2 months,
bro you're literally a lifting baby just relax.
> have no issues eating like 1.5k calories(tdee 3k)
Where did you get that number? I seriously doubt your TDEE is 3k unless you're working hard labor or running marathons.
I'm a tall individual, I lift weights 3 days a week then run the remaining 4 days of the week. And I know I'm a baby, it's precisely why I assumed I won't really be losing much if I crashdiet 5kg. I'm trying to go down to 20% bf
How tall? I still doubt you're burning 3k for maintenance.
6'4, 90kg. I used a TDEE calc and put in 7 days of exercise and rounded down
>put in 7 days of exercise and rounded down
That's why it doesn't line up, you ALWAYS put sedentary in TDEE calc's. It grotesquely overestimates calories burned.
I'm assuming you're running a beginner program like SL5x5, so you can assume that each session will be about 100-200 calories burned per hour depending on intensity. Runs will only be 100 calories per mile so it depends on how much you run. Just for example I'm going to say you run 2-3 miles on average, or a median of 2.5. So on your lifting days you burn 150 calories from lifting, and you burn 250 from running on the others. Add that to your sedentary, and you're burning 2530 3 days of the week, and 2630 the other 4, which brings you to a daily average of 2587 calories per day.
Overestimation of calories burned is one of the more prominent issues with newbies.
Huh, I didn't know. I'll have to look into this. That being said, I'll prolly still look into eating around 1.5k if there's no adverse effects to it. I've gone through periods of that in the past due to poorhomosexualry
glad to help man, though I'd up it to 1800. 1000 calories is a really heavy cut and can affect mood and energy levels pretty hard, I personally find it miserable. 750 is still a large deficit and easy to get weight shedded quickly (as quickly as weight loss goes, at least).
is it possible to give myself schizophrenia? I’m thinking about taking a shitload of psychedelics and permanently frying my brain. the burden of knowledge and awareness is too much for my body to handle and I’m heading for an early grave from stress. I want to be a moronic Black person like everyone else and go be a bum and die a withered up sunburned alcoholic raisin on the beach
>the burden of knowledge and awareness is too much for my body to handle
i texted two escorts but neither replied. what gives? is this normal? do i message them again?
maybe you have an ugly phone number
Bitches be smelling the incel on us and getting the ick from our phone numbers. It's so fricking over.
Its escorts job to frick incels ffs.
to the past lanklets chads in this thread, how many calories a day were you eating to put on weight? How long did it take to notice that you were leaving the lanklet stage?
I want to start working out in my garage, but I can't due to fricking bumblebees flying in and out of the garage. They seem to be crawling in under the door, but I don't know where the frick they disappear once they get in. I put some diatomaceous earth down where I've seen them crawling, but they always come out whenever I turn on the lights or open the door. How do I get rid of these frickers?
>How do I get rid of these frickers?
Post a tiktok of them looking at you for .2 seconds
they're just bumblebees man, they're pretty chill little guys
you would have to have a truly dark soul to be an enemy of the bumblebees
What should I do if I get very very cold hands and feet during a cut?
Can you guys r8 my texting ability? Gives areas I can improve? I was texting this girl and I was being platonic then all of a sudden she turned it sexual and started flirting and talking about how she wanted to frick and even sent some pictures. I tried to go along with it but she eventually kinda stopped and we haven’t texted in a few months. Any idea what I might have done wrong?
you come off as a robot, no punctuation or personality. In these limited examples you revolve around sex as a subject so you come off as a simp too. She was just using you for compliments and you played right into her hands as a yes man. If you had played it cool and had real conversation it might have actually led somewhere; but you fumbled the ball when things were getting juicy.
We were talking about stuff other than sex, she switched the conversation to it suddenly. Can you give examples of specific responses I should have given to specific things she said? I am socially moronic so please explain this shit.
>she switched the conversation to it suddenly
She was feeling down and wanted some compliments. Happens all the time for men and women. People crave praise.
>Can you give examples of specific responses
I can't, because that's not how conversation works. Conversations are fluid, they change in vibe constantly and the key is to react properly, not to adapt to the new stuff. Reactions are why human beings get close, they like how the OTHER person responds rather than just saying "yeah you're so right". It's why friends rib each other, why people like jokes, and so on.
Even if you're an expert with conversation, sometimes people just won't like you for no other reason than they just don't. The best advice I can give is find a way to add to a conversation without just agreeing to it, and find a way to add your own personality to the convo through text.
>this response is robotic and cold
>WHAT? This response isn't cold or robotic at all!
emoji's can help too in texts, easier to get the mood of a message across.
manitoba?
How do you count pull ups? Are you supposed to do sets? or just a flat amount of reps?
Like any other type of exercise, dude. Same for barbell curls, bench, squats, dips, pushups and so forth.
What curls do you guys generally do? I haven’t done regular ones in a long while and mainly focus on preacher, cross arm hammer, and reverse (technically more of a forearm than bicep workout but it still works a little bit)
Across my 4 days I do a combo of regular dumbbell curls, alternating curls, hammer curls, preacher curls, and 21's.
Please help. My left arm is just fricked. My left shoulder pops and clicks, has some pain in certain positions. I've improved it a little, but I know the popping isn't a good sign and I don't know the source of the issue
My left arm also has what I think is cubital tunnel, when I press overhead, my forearm and pinky finger's nerves light up. It doesn't happen at all when doing regular benchpress though. I assume the issue is systemic, somehow starting with the shoulder, leading to issues in my tricep and forearm.
I'm thinking about stopping all pressing for a few weeks and doing mobility. Its depressing because it's not like my numbers are even that good, I only ohp 135lb for 3, best bench was 210 for 2.
Can anyone please recommend some exercises, resources, etc? This has been going on for too long.
I didn’t read past the first sentence, go to a doctor, barely anyone here is qualified for that type of shit and the ones would still need to be with you physically
Do not risk this type of shit, especially with important parts of your body like your shoulders
see a goddamn doctor christ
thoughts on shadow boxing?
Only started gym 4 months ago. Was a skinny-fat frick and now I am slightly less so. Now 16% body-fat. I don’t think I have enough lean mass to justify a cut, and I really just want to get as much gains a possible. Would it be safe to bulk at this percentage or would I just get fat and look like shit?
You're a beginner, and skinnyfat is probably the worst area to leave as there's no clear path to go. It really depends on what you want. Strength despite extra fat gain? Bulk. Get rid of the little fat you have now? Cut.
Personally I'd recommend the bulk just to max out those gains.
anything that doesn't put load on your knee dumbo
If I've injured my knee should I still be doing exercises which put weight on my legs such as barbell row?
No.
Lame, what exercises can I do then outside supine and sitting?
you should really be in contact with a professional about this, knee injuries can be complicated
Gonna start doing Penis Enlargment routine, just manual work in the first month or two and then hanging and pumpinh. Anyone here tried it? A little scared of hurting my dick tbh
One, not fitness. Two, doesn't work. Penis enlargement doesn't work. At all. In any capacity.
ger
If a packaging says it has four servings. The serving is 1/4 cup dry. And that serving is 110 calories.
Does that mean that the entire package, with water added and cooked, is only 440 calories?
food nutrition is always measured dry or uncooked/raw. The only difference for things like this are water content, which has no calories. So yeah, the nutrition remains unchanged after cooking.
Just got into lifting a few months ago and squats feel really uncomfortable for me and it feels like it's limiting me because I don't put more weight on just because of all how uncomfortable it feels for my knees and feet. Even if I squat with no weight I struggle to keep my back straight, toes not pointing out too much and keep my left foot from rolling in. Is this just a flexibility issue? Should I just do squats with no weights at home until I get more comfortable?
Doing decline lying dumbbell extensions puts an unwanted strain on my lats. Is there a way to modify it so doesn't do that. Bringing the elbows towards my midsection makes the ROM laughable plus it's literally in my face. I already do French press and push downs, I'm mainly looking for some movement inbetween.
What program should I switch to? I’ve been plateauing on my bench, currently at 57.5kg. I’ve been lifting for 4 weeks, and I’ve been doing stronglifts. I’m aiming for hypertrophy
What age and weight? Stalling at 57.5kg doesn't sound like a problem with your routine, sounds like bad diet+sleep habit
im 19 at 71kg
since last week and idk. before i did strength training i was doing boxing so im pretty clueless on the schematics of lifting
How do you know you've already plateaued if you've only lifted for 4 weeks? Like when did the progress stop?
Why does my sweat suddenly smell like ammonia?
>inb4 muh beetus, it isn't. Blood sugar is normal
Vitamin deficiency, probably B12.
assuming you're lifitng regularly, how long should it take to weigh 1 extra kg?
3 months? a year? two years?
One kg per month/250g per week.
Make sure it'll allow for a lot more depth than you initially need. Ideally enough so you can hold a barbell with your hands and still be able to perform hyper extensions.
Has anyone managed to improve/fix allergies (pollen, dustmites, etc.) without taking antihistamines? I don't want to depend upon the pharma israelite.
Look into helminth therapy.
My cousin had such bad allergies she was almost suicidal and they pretty much all went away
t.
Currently have a really busy schedule and am cranking out 4 30-45 min workouts a week doing a PPL split. Each workout has A main compound with two accessories I do Super set, like do;
>PUSH
>Bench press 5x5
>Dips 4x12 SS 4x12 OHP
>PULL
>Pullup 5x12
>Facepull 4x12 SS Curls 4x12
>LEGS
>Squat 5x5
>Glute Bridge 4x12 SS Calf raise 4x12
Im enjoying the routine generally, but I feel the accessory work is kinda lax, particularly leg day. What exercise should I switch out for what?
I'm looking to buy a hyperextension machine but I was wondering if there are specific models that are a bit more versitile.
Anyone got an infographic or something listing micronutrients with the best/richest sources?
Im currently doing a bit of a recomp/light cut. I've never had visible and in my life and when I finally get my bf to 10% I want to be able to see them. What are some exercises to help my abs grow big? Currently doing 3x10 leg raises and 3x20 cable crunches.
lads, please help, how do i cure my shoulder bursitis?
How much is too much? You know those people who eat 15 eggs and egg cups of oatmeals a day? Is it fine if those fulfill their calorie and protein demand or are they moronic?