post questions and cats (:
>I've recently increased my front squat to 140kg but i start collapsing forward. is it time to buy weightlifting shoes? should i start using a belt? 187cm 82kg lifter
QTDDTOT CATURDAY EDITION
post questions and cats (:
>I've recently increased my front squat to 140kg but i start collapsing forward. is it time to buy weightlifting shoes? should i start using a belt? 187cm 82kg lifter
If you're squatting 308 pounds, you don't need advice from QTDDTOT. You can figure it out yourself.
shut the fuck up bitch moron
Lol
>Athletes have coaches
No shit.
>browse the internet everyday
Doubt it. Do you ask them everyday why they are on their phones?
lol just keeps arguing for absolutely no reason except his own frustration with the fact he's ignorant
gay.
I have only back squatted a similar weight.
Whenever I do front squats and collapse forward it's due to my brace/core not being hard enough so you "fold" as you come up.
I would theorize a belt would help.
Nice squat btw
yeah that's what i was thinking
boys at the gym all trying to psyop me into buying shoes lol
time to put on a belt i guess
? the best athletes at my gym have coaches and browse the Internet every day for new Infos what do you mean
Are sit ups enough to build a strong core?
no
NTA but are weighted situps enough to build a strong core?
yes + compound movements. cable crunches are the best ab lift though.
No. Try leg raises at various angles.
Achievable natty?
Anyone have like a mental road block that ever stopped you from lifting or taking it seriously? Did you eventually just get over it?
I also have 100 dollar gift card from Dick's Sporting Goods. Anything worth getting?
I heard this is caused by gas trapped under the skin? I think it's called Balloon Syndrome.
What does IST consider the ultimate stool cleanser food? I think personally its Mämmi, makes my shit wet af.
it's coffee +?
Mämmi is unleavened bread replacement, shit's pretty good as a dessert during Easter.
Coffee doesn't really help with the stool more of the piss.
i poop well when coffeeconsumption happening
On the contrary when I consume coffee I mainly pee and don't need to shit much, I suppose my body just absorbs nutrients better?
kefir/sauerkraut/anything fermented
if youre not used to it youre gonna have the most cleansing diarrhea of your life, doesnt even feel bad like getting diarrhea from too much fast food. can recommend
Do any of you gays live near a Steak ‘n Shake? I got a gift card for my bday but the closest one is fucking 5 hours away (MDfag). I’ll make a sharklasers and send you the card # & pin if someone wants it.
try front rack holds with a lot of weight just like the chinese weightlifting team
Instead of this, do front loaded walks if your gym has space for it. Teaches you how to brace for it.
both tips greatly appreciated, will add them to my mobility/accessory days
Is doing one arm presses viable? Like OHP, Incline Press, Flat bench press, etc. Can milk out my home equipment more if thats the case.
Anyone?
It's suboptimal
The only way to stay as even as possible is barbell work. At least with 2 dumbbells, you can see your unevenness
Say I'm trying to hit my triceps for the traditional 12-20 sets a week for hypertrophy, how do I count/weigh what's a set towards that goal? If I'm doing heavy bench/ohp for 3 sets, high rep bench/ohp for 4 sets, incline bench for 3 sets, that is 17 sets of movements heavily involving the triceps. Would one even need to hit triceps in isolation for most people in the beginning to intermediate phase of lifting? Natty only of course.
if you're natty don't overcomplicate things, just try to get every muscle to failure at least twice a week with 10+ sets to 20 sets
rule for bodybuilding is 1/3 of volume from strength exercise 2/3 from isolations, so yeah your Bench counts to triceps, chest and anterior deltoid, but you should do double the work for these muscles in isolation
if you're aiming for strength/power 3/5 is strength exercises, 1/5 isolations and 1/5 mobility/technique drills
BrUhYoUrMaThh wtfF
Bench x3
Ohp x3
Bench x4
Ohp x4
Incline bench x3
so your goal is strength or size
Ideally size but currently on a 500 calorie or so deficit. I'm doing a 5 day U/L split, with days 1 and 2 being strength based and days 3-5 being a PPL set up. I'm not super focused on legs overall, but I still do the same strength day/hypertrophy day split for both squats and RDLs. I throw a bit of glute work on leg days and do my abs on those days. Most of my body parts are getting hit enough I feel in general, but unsure of if I need to really throw rope pulldowns and skull crushers/overhead extension in addition to the compound movements (bench/Ohp).
My constraint is really time. I have 45-55 minutes or so to workout 5 days a week before work. I'm trying to decide if adding 6-10 sets of tricep isolation a week is worth it, vs subbing those sets doing another exercise(s) for my delts/biceps/etc considering the already decent pressing volume a week.
can you go wrong in buying a scale? i seen some chink ones that goes for like 5 dollars but idk if it'll break in a week or something
how do i get my eyes to stop being red to the point where people ask me if ive been smoking weed? they have been like this for about 2-3 years now. i try eye drops, but they dont fully address the situation. i went to the eye doctor, and they told me i didnt have anything wrong with my eyes.
the only real change i can think of is that i started sitting in front of a 3 144 HZ monitor setup a lot more in that time, but other than that i cant think of anything.
Get more rest, don't coom like a turd, get some sunlight, vitamin k2.
>get more rest
this would probably be good. ive been getting a lot less sleep lately.
>dont coom
dont worry, i dont jack off so the only time i coom is from wet dreams
>get some sunlight
reasonable
>vitamin k2
let me see how to get this
Does this stretch in pic related ever get easy for the weight bearing leg? I'm finding that when I lean all the way to one side the leg that is holding my weight burns and trembles. I'm just assuming it means I'm fat + weak but I'd figured I'd ask just incase if it was some sort of weird thing that goes away with time.
Can I get a big chest doing the following
>bench
>chest flys
>incline dumbell press
2 times a week?
bro you gay you can get a big chest doing HRT
Basically I'm fucking retarded, I've been following a PPL program for 5 months now with linear progression where they tell you to add 2.5kg for most compound lifts and 5kg for Deadlifts.
I thought it was 2.5kg on each side of the bar (instead of 1.25kg plates on each side) that means I've been doing 5kg increments to my bench this whole time instead of 2.5 and 10kg for Deadlifts, kek. The problem is, my gym only has 2.5kg plates and I'm too autistic to buy 1kg plates and bring it with me so this is out of my reach.
Should I just add 1x 2.5kg plate to 1 side or is it going to create muscle imbalance?
I've progressed this way to 140kg frontsq, 120kg Bench, 200kg deadlift and 65kg ohp
so don't worry
i think microplates are only necessary once you're like elite level or sth
that makes me feel a little bit better, thanks anon
I'm fatter than i'd like to be (about 22% bf)
Is it okay to have a cheat day where i eat a pizza or something similar high in useless calories once a month?
Basically, i'm looking for permission to be a fat cunt one day a month.
I should also mention, I lift 5 days a week, run a mile every day and have a physically intense job I do before I go to the gym, Im also building a house on the weekend which is also physically intense.
Other than that, I eat less calories than I burn daily.
yeah just eat the pizza and eat salads n shit for the rest of the day? there are ways to fill yourself up without increasing calories
moron if you do all that and still are at 22% you eat like a fat fuck everyday, ofc doing it only once a month will be good
So I have been going to the gym for about a month now and today for the first time I had a situation where I got super dizzy and felt like I was about to black out. It didn't feel like I was pushing myself super hard but it suddenly came over me in the middle of my set. Should I worry or was this a one off thing because I pushed too far without realizing it?
Nah that's normal
focus on breathing/bracing properly, hydrate more before the gym and get enough carbs and salt
LIFTING IS A SKILL
in a year from now you'll be telling yourself
>wtf i thought i was doing everything right and my form was good
well, it isn't and it wasn't
you'll keep becoming better
Breath more evenly and deeper and maybe eat some fruit for fuel.
Anyone else experience this?
>On a hard cut
>Training session is over
>Exhausted and can't speak
>Eat a good meal
>Very low energy
>Suddenly enraged
I'm assuming it's something to do with test spiking to its lowest. I just mad dogged a taxi driver. I'm generally very calm and this happens every few days during this cut, it's probably my hardest cut following my most effective bulk yet.
The rage is high cortisol+ prolactin (low test)
Low test is what I assumed too, it's my least energetic part of the day.
So it's a normal reaction, right? Recent exhaustion + big meal -> Low test -> Rage?
eat something sweet right after gym
you want simple carbs and sugars, to replenish your glycogen
combine it with your Postworkout protein
drink a litre of milk
it has everything you need
>drink a litre of milk
Only thing I actually do. I don't do shakes or sugar.
I sometimes go straight to the convenience store next to the gym and get goat milk.
Come to think of it, I've never had a rage issue while drinking milk.
yeah that's perfect
just get your milk after gym
Anon you just saved a taxi driver in eastern europe
hope you're in Plovdiv so i can get a ride from you one day lol
Lmao I'm not too far away. Northern Greece.
My cousin and his family are from Plovdiv.
plovdiv is basically greek and Northern Greece is basically bulgaria so it's same shit different colour
Yeah. I often think that Northern Greece is closer culturally to anything within the same radius as its distance to Athens than Athens and the south themselves, except for the language. Smaller culture shock in Bulgaria or Serbia. Southerners are like a different people.
There are obvious historical reasons for this but it's impossible to talk about it with anyone at all in the Balkans. I don't say it's shit though, I like our culture. Go to Athens and try to talk to a stranger to figure out.
yeah but i think the same is true with any capital
>t lived in Vienna, Berlin, Dublin and Sofia
whenever i lived outside of capital city people were normal again so idk
never really made friends in capital cities
What's your take on Vienna?
Every single district except for Liesing and Donaustadt are degenerate Muslim cesspools and the students are ultra faggy leftists, this city has no future
Graz, even though the City is under communist leadership seemed way better
but to be honest the best places in Austria are Carinthia and Osttirol, especially the people seem more human to me
I sometimes wish I grew up in a small town in carinthia like Wolfsberg or in Styria in Leoben
Spot on - I'm currently in Vienna.
what're you doing there
the university is really good i just abused free high level education and well paying jobs whilst i was there
My libido has been kinda completely gone for a few months, never get horny or anything. Most porn looks boring too. I can masturbate but I have to touch myself to get going.
Any idea why or what I can try to bring it back? I'm eating well I think, so probably no obvious dietary deficiencies. Been doing c25k program for exercise but it was like this even before I started. I also feel quite bored a lot of the time and there isn't really anything that gets me truly excited, dunno if that's related.
are you on a caloric deficit with very low fat in your diet?
try to get fat from egg yolks (free range) have the best omega3:6 ratio, or fatty fish
a dinner with boiled eggs cut up in a mixed salad can be very good for your hormones.
I wouldn't say so? My diet is a bit carb heavy but I don't really go out of my way to avoid fats. I cook with oil, put mayo or butter on sandwiches, eat eggs and peanut butter etc. I also love to eat canned fish so I think I'm glad on that front. I was on a diet a while ago but not on a deficit right now.
then i have no clue what it could be
maybe you're genetically defect
then do another sport?
i started out with Olympic wrestling, got cucked by roiders and switched to Olympic judo and have had unlimited fun there for 10+ years
i additionally do a lot of different lifting disciplines, some powerlifts, some oly lifts, some bodybuilding
current gf goes to traditional dance classes with me too (bulgarian HORO) and it's fun, actually hard cardio
>then do another sport?
right! I probably believe that I am too old to start a new sport (30). I am skinny btw, not underweight
huh? military friend of mine started doing mma at 29 and is currently 5-0 at 31yr in his weight class
wtf are you talking about
30-50 is still fun
just hop on the carnivore diet
After I do my gym routine for a while I always stop and only go back some weeks later. Any idea how to fix that?
I just start thinking that the gym is not the right place for me and that I should another sport, that it's stupid, blabla
I had this exact problem.
Then I found a gym close to where I work and made it apart of my daily routine to go to the gym after work.
It's helped me maintain a 5 day workout routine.
I struggle to stick to it on bank holidays and days i'm not in work though.
How/why does fasting/OMAD help with insulin resistance?
Sure you're depleting your glycogen stores and lowering blood sugar with fasting, but doesn't you body go overly crazy with insulin once you eat a large meal?
>once you eat a large meal?
When you break a fast usually you do it with something light and easy to digest like soup, and then return to your normal diet afterwards. I've never heard of it going crazy unless you're having like some huge meal to make up for all the time you fasted, which ruins the purpose.
I haven't been working out a lot and I've been focusing more on just losing fat first by doing OMAD. After I finished the first week of OMAD, I weighed myself and the scale said I'd lost about 3 kilos. I just weighed myself now though, and it says I'm 2 kilos heavier than before, but I still look way thinner than before. What could the extra weight be? I'm just curious.
I always get severe DOMS in hamstrings after leg days, every time. I usually do bulgarian split squats > hamstring curl OR RDLs > all the rest
My quads tend to be ok but my glutes and especially hamstring are always sore, usually for a few days after. And this doesn't seem to get better as time progresses. Is my posterior chain just really weak so it needs longer to 'catch up'?
Everyone's hamstrings get sore, it simplified things when I found out.
But why are you doing that instead of just squats and deadlifts?
Am I supposed to let my arms rest on the ground at the bottom of a floor press?
I’m gonna do the heavy elimination steak and eggs diet. Can I also eat fish? My grandma just have me a bunch
How do you boil eggs so that they're easier to peel?
Yes i'm retarded, but they keep coming out in a way that peeling requires me to pick at them for like 5 minutes and it makes me wanna kms
Water should be boiling before you put the eggs in.
Time how long you cook them. 7 min for soft boiled.
When they are done cooking you need to immediately and continuously run them under lots of cold water, or put them in an ice bath.
That actually is exactly what I do but my last batch still turned out real hard to peel
Not normally no, does that help?
boil them longer and peel them in liquid
I let my water reach boiling, drop the eggs in, leave it for exactly 6:30 minutes, then pour out the hot water and rinse it 3 times in cold water so the water stays cold. Wait a few minutes and they peel easily more often than not.
>Easier to peel
Are you adding salt to the water?
guys i love her
how can i date her
Started wattching hing this anime and broke out the 20lb bar bell. Only did 6 sets of 20 and by arms feel fucking wierd. Like they are high strung. Do you always feel like this?
keep lifting gay
Fucker im gonna! just my arms feel so strangle. Like they are high strung about to recoil.
that's a pump
It's tge pump, the most unholy pleasure of a workout. Arnold used to say he got a feeling that his muscles were going to explode and the feeling was like cumming. Love the pump, embrace the gains
You better keep lifting you fucking fruitcake.
Or I'm going to find you and tie you to a chair and make you binge-watch Love Hina every day until you beg to lift again.
If you feel pain after exercising, it's 1 of 2 causes.
>lowkey pain that's present in the muscles themselves, often a day or two after exercising
Normal DOMS.
DOMS arise because you are using muscles you don't use often. This is why normies hate leg days and doing cardio, since they don't do it often every time is dreadful and leads to lots of DOMS. "hurr durr can't walk the next day hurrdurr"
>sharp pain in bones, or very sharp sudden pain in muscles during or after the exercise
Either too much weight, or bad form. If you're a noob, focus heavily in the beginning on getting good form down with low weights, then just advance from there safely. Do you want to build your castle on mushy swamp ground, or a firm settlement?
And if your muscles feel like they're inflated and swollen with the skin stretched, that's just The Pump, and it's golden.
Can you recommend some calorie supplements?
I'm a skinnyfag and in my efforts to gain some mass I started going to the gym and supplementing protein through shakes, but it's been a few months and I'm still skinny as fuck despite supplementing the amount of protein that I was advised to. I asked a friend and he said I don't take in enough calories, but I can't really eat more food because I'm already stuffing myself like a pig. So I thought maybe I could buy some calorie powder and mix it with the protein shakes. Any brands you can recommend?
>brands I recommend
sixstar is cheap on amazon and does good casein powder.
Ronnie coleman king mass seems cheap, and their whey is decent in water.
Figure out a way to eat more. Maybe get more liquid calories(milk) or carbs like bread that you enjoy. Rice is an easy carb to get down too.
Just try it for a bit.
I did assisted dips(with my feet) and I enjoy it.
Bodyweight stuff feels sketch until you get used to it and get stronger in those positions.
Of course, do diamond or other narrow hand position push-ups if you want more tricep work. Focus on letting the elbows do most of the extension, not your shoulder.
>do diamond or other narrow hand position push-ups if you want more tricep work
Oh yeah i love narrow push ups, i thought they target the chest more though so i've been looking into dips
at least that's where i felt it most
eggs are the best supplement for calories
highly notorious and mega high calories and don't feel filling at all
hard boil em, dip in iodized sea salt and you literally have every single essential nutrient, mineral and vitamin except C
munch on a fruit high in vitamin c for dessert and you're golden
repeat this 8 times a day, which means 40 eggs (5eggs=1serving) and you'll gain weight
>and also gain acne
eggs are all fat and protein, the most filling possible, especially when hard boiled
terrible for some skinnyfag who isnt able to get enough food down, he should just start drinking his calories
Every easter i eat like 50 eggs my moron stfu
eggs aren't filling, they don't cause bloating either
they're the best food to bulk
wolf em down brotha
stop posting retard
only because its easy for a fatso like you doesnt make it easy for someone with barely any appetite
ahahahahahahahhahahahahhahaha cope imagine not even being able to eat XDDDDDDD genetically retarded
do not procreate anon, all skinny lanklets and fat powershitters shall disappear and make place for tall, muscular aryans, real athletes
is chair dips a good alternative if you don't have the bar at home?
feels kinda sketchy to do, esp on my shoulders but maybe because i'm not used to it yet
In my opinion (doing dips and triceps extensions at home) I'd say it is a good alternative, just make sure your wrists and hands have good support that don't hurt them, and you're able to do the full ROM.
>Why is x bad?
Because you don't do it enough. Considering you have finite energy and time to exercise, that doesn't have to be a bad thing, but it is the reason.
>Grandma g-
Yes, fucking eat the fish.
All meat or animal product is based, anyhow.
Gaslight her indirectly. If it remains a problem, just be brutally honest with carefuly chosen words. Emphasise that you love her, and don't want her to lose weight to any kind of extreme.
Okay so are the protein requirements always calculated for your original weight, your current weight, or your intended future weight?
Most are calculated for your lean body mass.
So if you weight 180lbs and have 130lbs of lean body mass eat 130grams of protein.
Mine isn't big, but having a strong core and lats make it a ton easier. Both the lats and core make it much easier to stay upright, and when I start to fail front squats I tend to "fold".
I fold the same when I hit failure. How deep are you squatting and how wide is your stance? I stand a lot narrower and go deeper on fronts, is this normal for front squats?
>I stand a lot narrower and go deeper on fronts, is this normal for front squats?
Yes. For me that's the whole point. going ATG with your knees going forward and having your quads get taxed well.
I can't say what you should do to make your fronts closer to your backs, besides doing more front squats and figuring out which muscle group if any is holding you back.
Potbelly removal requires no food that was made in a pot.
Beer belly removal requires no beer, and no more redneck parties with said beer.
Sorry anon, sometimes it takes drastic measures to beat drastic issues.
Holy shit I'm retarded. I've been calculating protein based on my current weight and wondering why I had to struggle to eat so much.
Can someone please explain how to train the front squat correctly? Ive back squatted 190kg but can't front squat more than 125kg. Front squats just don't react the same way to training. How did you big front squat bros get there?
im 140kg frsq op
the key for me was to increase frequency but keep volume the same
i train the frontsquat from Monday to Friday every day
and bulgarian split squats as most effective accessory
Completely missed this. Can you please tell me your full weekly program? I have no idea how my volume compares
2x3-7 frontsquats every day warm up properly with increasing weights of 5 reps until you reach working sets
if you can do 7 reps of your working weight increase weight
do this 5x a week
and immediately after your last working set do 1 set of bulgarian split squats
that's it
a total of 15 working sets so to say per week, if you count the bgsquats towards the volume
I'm natty so this middle ground of frequency and volume worked the best for me
i do not do any backsquats
my only other leg volume comes from conventional deadlifts, Calfraises and hip Abduction and adduction machine (they're really gay but an immense help to stabilisation and mobility) i do a dropset of each of these at the end of my workout (the five heaviest weights without breaks until failure, that's 68,5-50kg on the machines in my gym) and for calves 91-72,5kg
i focus on the stretch on these exercises
i do the same with wrists on the bicepcurl machine and let it stretch my wrists for mobility
and i do some ab work to stabilise better, even though some people memed me at the beginning of my frontsquat journey, that the back stabilises the most, i found out later that training abs EVERY DAY helps with not failing form with higher loads
from klokov videos i also learned some tips on form, like break at knees first when going down, unlike back squats where you break at hips first
Can I get rid of a potbelly? What about a beer belly?
Someone here was reccomending NAC before drinking alcohol to reduce its harmful effects. But only if you take it before drinking or else it does "more harm". Legit or no? I'm 3 beers in and I forgot about my NAC
Im doing a 'crash cut' for a month or two of 1500 cals. 5 days in and the scale havent moved. Whats going on? I measure everythiiing.
not a "crash cut"
crash cuts are sub 500kcal.
Well, for me it is at 230lbs.
Hold course if you are substantially below maintenance your body will drop weight soon.
Recovering skinnyfat here, how much muscle do i need to gain to become ottermode? As of now i'm just skinny withotu muscles. How long would it take and how high lifts would i need to reach?
weight: 76kg, height tbh 182cm
Just lift hard and see what happens.
I can't say how long it will take, but if you lift hard with exercises that target the muscle you want to grow, you should see improvement within a month
Cool! So progress hard, 1-2kg increase every session, eat above TDEE and stuff?
Yeah and just watch your fat levels. If it gets too high but bearable just recomp for a bit.
Remember, you can make "gains" by increase the rep range too. Much easier on isolations to do say
30lbs db curls and add 1 rep each time compared to grabbing the 35lb dumbbells to try and progress.
What does it mean to add 1 rep every time? Every set? Or just another extra set?
Just another way to progressively overload. So when/if you can't add weight every session, you can try and add a rep.
So instead of only doing 3x10, you do 3x10-13 once you get 13 in all sets you add weight.
Adding sets are good too, but that changes the frequency.
Adding weights or reps are what you can use to really drive progress and make gains.
I can bench 275 for 5-6 reps, but anytime I go over 2plates my wrists hurt like a motherfucker for several days afterwards. I've tried all the different kinds of grips out there. Is there a way to strengthen the wrists, or do anything at all, to make them not hurt after I bench?
I do wrist curls. I would suggest wrist wraps.
I would also maybe work on reps at a lower weight, but I am guessing you can do 10+ reps with 225 already.
Maybe do dumbbells in the meantime since those are hard compared to the barbell.
>but I am guessing you can do 10+ reps with 225 already
Yep, 11 reps. High rep bench is just so boring to me, not interested in going back to it
I'll look into this. The pain is the only thing holding my bench back from progressing, it's getting incredibly frustrating watching all my other numbers go up besides bench
oh and protip if you're a gamer and click a lot, stop using your middle finger
it's the root cause of all problems like carpal tunnel
use index and ringfinger instead
do Olympic weightlifting mobility drills and train your wrists
is it bad to add sprinke cheese to every meal i have?
not exactly fitness related but
been having terrible insomnia lately and it started giving me heartrate issues so I got my ass some sleepy pills described, and they basically just release sleepy hormones to help me sleep, is this gonna help keep my brain healthy or will that hormone release fuck my shit up worse?
if its melatonin, melatonin increases HGH
My lifts are all skewed
I do for reps:
45 OHP
100 Deads
80 Bench
65 Squats
Why are my squats so utterly terrible compared to the others
you just suck with form
Brace harder.
Did you mean stone? because even in kg that's not so great anon.
in KG, yes. seems odd that I can outbench my squat is all.
Maybe form related, maybe also I'm unfit from a cardio perspective as I'm always exhausted after squats
are you a little girl?
never seen numbers so low
I’m gonna do the heavy elimination steak and eggs diet. Can I also eat fish? My grandma just gave me a bunch of filets
How much should you be able to deadlift without using a mixed gripped or wrist straps?
How do I tell my wife to lose weight? I don't really care about her being overweight but it's come to the point that it's affected her beautiful face so I cannot abide by this level of overweightness. As with most women she's sensitive.
my right rotator cuff is fucked up from a year of egolifting, it's cracking a lot and i do a a few injury prevention exercises to try to reduce pain. The only way to fix this is surgery, stop lifting for a period or i'll be fucked for the rest of my life?
nothing can fix retardation anon
so i'll be fucked for the rest of my life, huh? thanks for the answer, though.
every bone in my body constantly cracks and pops and crunches together just ignore it dude doesnt matter
should i lift before or after i swim?
i'm going to swim 5 days a week and lift 3 days
before. cardio will adversely affect your liftijng performance if done beforehand.
it's also ideal to separate cardio and lifting from each other by a day, but failing that, it's better to lift then do cardio.
what would the ideal weekly routine look like if i wanted to swim and do lifting?
2 sets Deadlift
4 sets squats (2 front, 1 back, 1 bulgarian)
2 dropsets Calfraises
3 sets ohp
3 sets bench
3 sets pullups
2 sets chinups
if you do this 3x a week you should be fine
you can add any accessories for rear delts or biceps or sth if you want, but if you swim 5x a week and do this 3x a week you should be golden
should i do all these lifts in the same day?
yeah you're only lifting 3x a week so you'll do these things 3x a week and have adequate volume for the whole week for your whole body
due to unlucky time constraints i had to move my upper day on my 2nd rest day (today) and can only do my 4 main movements, no isolations. would it be smart to do my isolations the next day? today my exercises are bench/ohp/bb row/lat pulldown/inc db press, my isolations tomorrow would be incline bench curls,hammer curls, pressdowns, lat raises
how much should i gain per week bulking? 1lb? strength program btw
I'm going to start my own program and I wonder if I should do Deadlift, Chin Ups, and Dumbell rows in the same day or do deadlift and chinups on one day, and dumbell rows/pullovers on another day after squat and ohp, on a day where I prioritize shoulders
you can do whatever you want just adjust volume
alright
how to ensure fastest recovery from ankle fracture? besides the obvious rest/no use
I used to lift between 2010 and 2018. Now I'm back at it after the 5 year break. I used to be relatively lean. No bulging stomach. Now I have one. Do I cut it down or what.
I'm a bit tight on cash so I'm going to need to go through my stocks of canned food. Will I be okay just eating pickles, sardines, canned beans, and a total of 4 frozen pork butts for 3 months?
yeah
pickles and sardines are very rich in nutrients
you'll get magnesium and other stuff you need to refill daily life fibre from your legumes
the only thing I'd advice is to eat a fruit every day or maybe get cheap lemons in bulk to squeeze on your sardines for antioxidant and vitamin c gains
you should be fine
either eat red fruits or lemons
I have a few oranges. I'll buy some apples they're pretty cheap.
care about the bloating they can cause
apples are based for bloatmaxxing
skin them if you want to prevent it
you'll get enough fibers from your beans
What's another good red fruit to eat? Tbh I bloat a lot.
plumes, ripe with purple tone
red grapes
coffee also has tons of antioxidants, if you can leech a free coffee at work or school or whatever you're doing, go for it
strawberries are a good source of vitamin c and good red antioxidants, but depending on where you live, they might be really expensive
if you're in Europe you can probably get fruits for free from any nearby tree
in Bulgaria currently we have a lot of the Chinese silk tree that bears fruit, so I'm eating a shitton of those, they're everywhere in every city
soon the sour small plumes will be ready to be eaten, then during summer all the other stuff
City dwellers don't touch these growing for free trees for some reason, so i just leech
why does stuff like canned tuna (and canned fish in general), pickles, sliced deli meats etc waterbloat me the fuck up but when i eat my oatmeals, eggs, etc with a ton of salt that doesnt happen? is the salt from the processed stuff another kind of salt that makes me retain more water than the normal salt i use?
Anybody else use Beef protein. Just got some this week and it's shockingly good. I hate whey with water so this is excellent for cutting times. It doesn't seem to be very popular though.
>stop smoking weed
>change diet and food habits
>start exercising again
>losing weight, gaining energy
>get attention of a girl
>increase porn consumption
>can't get dick to stay hard long enough to have sex
was it the weed? is it my diet? does the exercise effect my erection?
is it just porn and my anxiety about my performance?
already embarrassed myself in front of the girl by not being able to keep erect during sex. i am hoping its just temporary since i have changed so much in my life so quickly.
is it the porn consumption tho?
i can't keep hard unless i lick feet sometimes, so my gf just pushes her feet in my face during most positions if she notices I'm losing motivation
stop viewing sex as something where only you are supposed to deliver and find a solution together with the person you love
my gf knows i love feet and nothing else, that's why she's never barefoot around me, she doesn't want to desensitise me to her feet
it's very obvious that everything is overly sexualised nowadays, especially because of porn and tv
so being desensitised is normal
oh and protip
do hip adduction machine dropsets and heavy squats until all your blood is down there
I'm always ultra horny and have a massive erection after legday
>hip adduction
interesting, will consider. as to your earlier post, i have been considering that but i think its partly due to porn consumption and having quit smoking pot.
from what i understand, the removal of pot has upset my ability to enjoy pleasure normally and the porn has set an unrealistic standard for sex. however, the girl i just hooked up with recently is modest about sex so i will consider that as well.
just embarrassing not being able to stay erect around a naked girl, you know what im saying?
yeah, happens to the best of us, don't worry. once you get more accustomed to her and keep staying away from pot and porn it'll normalise
not like when you were 16-22, but you'll do fine
if it becomes psychological at any point and you can't get it up due to mental pressure don't be scared of popping a viagra to gain back some confidence.
a friend of mine swears on l citrulline btw, maybe that can help too
It's the porn consumption. Why the fuck would you start to get attention from a girl then increase your porn consumption. Porn consumption is directly in conflict with the mental circuits necessary for mate seeking. Losing an erection sometimes happens and it is forgivable if your partner is mature about it, but ffs you can't continually make the same mistake and expect that she will continue her interest in you.
>so being desensitised is normal
Doesn't have to be, and i wouldn't put my trust in a footfag to give advice on anything sex-related.
you're asking why a dumbass, pot smoking, dyel lifter who got a gf after 3 years why he would watch porn to get himself motivated to have sex?
i never said i was smart.
next day update to this post.
>speak with the girl
>meet up to talk
>want to clear the air about my problem
>not just be assertive but open minded to her feelings as well
>she loses her shit, literally becomes unhinged
not talking to her again but seriously bros, is it 'me' or is there more to this. try to be an adult about this, be reasonable and have conversation. women can't have it and make it all about them.
shits so embarrassing.
just going to be some forever alone gym rat for the rest of my life.
if she's dumping on you for being honest with her she wasn't worth your time in the first place.
i know, i vented. i feel better.
Does cutting give you the shits?
Do you guys think it's possible for someone to possess the strength/muscle mass to OHP 1 plate but not squat 1 plate? Friend asked me this and I'm not sure. Leaning towards no, if you OHP a plate you must have the potential to squat that much, but may be limited by flexibility at first and not be able to hit a good depth.
that sounds like a argument between 12 year olds
>yo bro i swear frieza would beat superman with namekian cryptonite kamehameha
I need new shoes to replace my Adidas since they've gone woke. I liked them because (the pairs I always bought) were basic black/white colors, not ugly luminescent green/orange and just looked like a normal shoe.
Any recommendations for replacements? Not a fan of logos (the three stripe logo is more of a design than a logo so it was decent), don't like Nike/Puma/New Balance.
buy a pair of boots.
For the gym?
i buy sketchers and new balance shoes. the other brands tear up too quickly. i also put one of those dr schools type insoles into each shoe so i get more life out of them.
I squat and deadlift barefoot.
I used to use old mountain bike shoes with hard soles. I find the hard soles are all that matters.
>I squat and deadlift barefoot.
I've been pondering this, is it beneficial to squat barefoot? Is the reward greater than the risk?
Got a handy lately and now it hurts to pee. Is this normal?
Do mature women are more likely to have stds?
How often should I do cardio if I lift "intensely" 5 days per week?. I noticed if I do cardio eveytime (5 days) after ~90 mins lifting sesh it would only be matter of time before I crash out from exhaustion and skip a day to recover.
is it worth it to skip gym for cardio gains? I'm trying c25k app.
If you do a body part split do cardio on your less taxing days.
So if you have an arm day do cardio then, and on a rest day or another upper body day.
>if I lift "intensely" 5 days per week
At some point you;ll have to modulate intensity otherwise this is what's going to cause you to burn out, not cardio.
Why am I gaining weight even though I do cardio and weight lifting for 1 hour 6x a week and only eat 2x a day?? Did I hit a weight loss plateau or am I just gaining considerable amount of muscle? Am 5'9 and 155-ish lbs for reference.
I can eat 5000+calories in 2 meals
It's the food, it always was anon.
I don't have much appetite in the mornings so I only eat a single sandwich. In the evenings I usually just make some variation of chicken dishes I can find online + fruits which should be around 1500-1750 calories total so I'm confused if I'm just gaining weight in fat or muscle.
If you visually aren't changing it's fat+muscle
If you are getting leaner it's muscle
If you are getting fat...
Some of us just don't burn many calories man.
How do you hook up (Not date) with a mature woman that is Definitely giving you signals and kino at the gym?
if i'm trying to stay the same size, do i just eat at maintenance calories?
yes
I am bad at it.
you tense the muscle.... If you are asking if your routines is intense enough, remember you are the key to making it intense.
Lift more reps
or more weight
or shorter rest times.
Or slower eccentrics.
Those are ways to make it more intense.
Other options involve drop sets, supersets, etc.
tell me about swimming
how do i know if my routines are sufficiently tense?
What are these called and how do you use them?
Pec fly attachment.
Stick the foam pad in the crook of your arm,then adduct(hug) your arms together.
With those combo-benches it should probably be done on flat.
You might be able to do reverse pec flys where you use your rear delts, but I may be wrong about that.
Many thanks anon,may you live well : )
>See friends irl
>Funny looking bodies, not big at all
>See them on instagram,
>3D delts, striations, look full af
How do they do that? It's not a pump because I've seen them during/after training endless times. It's like they camera fraud harder than women even.
Lighting and flexing does a lot for a picture
Can any fellow framelets give me advice? Best lifts to make me wider?
I’m so insecure about my head-to-shoulder ratio.
Well what helped me was unironically growing into my older teens while lifting.
Since you are probably past then I would do the classic bodyparts that make you look wider.
Lats, shoulders, lose weight(smaller waist) if fat, abs.
I would focus on the upper back and traps too.
pullups and rowcable machine
flies focusing on stretching the chest as much as possible
delts and rear delts work
If you started a workout and noticed that your shoulder girdle was really tight, what exercise/drill/stretch would you do to loosen it up?
lu raises
Interesting, thanks. Might give these a go as part of just a general workout as well.
what’s the difference between close grip lat pulldowns and wide grip lat pulldowns?
Do one, then switch to the other if you stall hard.
Generally the narrow grip v-bar is best for lats but uses less upper back then pronated wide grip.
Supinated narrow is good for lats too, but uses less upper back then pronated and uses more bicep instead.
I find wide grip to be the hardest.
Sounds like bad ankle flexibility, or they just need time to adjust to the new exercise.
Bicep doms sounds like you are using too much bicep. I was always told to use my legs first then finish with the back at the end of the stroke.
However if you want more bicep gains then keep going.
Same, wide grip is the hardest for me between the two
I’m doing upright rows for upper back
I think I’ll be alternating between wide and close grip for a while, maybe add in some pullovers for extra lats engagement
Thanks
I started rowing (machine) recently
I'm getting (slight) pains in my ankles the day after, also a lot more doms on my biceps than I'd expect
IDK if it's an issue with my form or just lack of exercise.
Advice appreciated
How accurate are the scales that have bmi feature in it with the 2 metal plates thing?
not that accurate anything that has to do with body fat % you need to take with a grain of salt. Even Dexas have a large margin of error and they are the gold standard for measuring body composition.
I'm a 251lbs, 6ft 1 fat fuck.
What would happen if I started crawling around everywhere like Smeagol?
You would get tired, lose weight due to extra energy expenditure(minor).
However, to fully larp as Smeagol you wouldn't want to shower.
Only eat raw fish
Follow the ring
Oh, and squatmaxx.
You could just focus on fasting+setting up a healthy diet. Then when you get to a big weight milestone for yourself (225, or 200lbs) you can focus on muscle gain+less severe dieting.
cat?
How do you anons feel about drop sets?
Felt like my biceps and triceps are a bit lacking, decided to do 3 drop sets for seated curls and downward triceps extensions today. I did my max training weight, then reduced the weight to pump out the same or a bit more reps until failure. Curls were 18kg/40lbs for 7 reps, then 12kg/26kg for 7 for example. I train both 2x per week, mondays and fridays. More volume = better and arms should be able to recover in between workouts?
dropsets are amazing if you're lifting for strength and currently trying to gain lean mass
i always do my compounds / Olympic lifts and end every session with dropsets of accessory lifts
most Olympic style lifters in my gym even people who lift more than me look dyel af because they don't do any bodybuilding exercises
Sounds good. Thanks, anon!
whenever i try to squat 2pl8 or more i feel extremely uncomfortable like i cant go to the bottom of the squat. Am i doing something wrong or am i just a pussy?
What do you guys like to eat after lifting? For me, it’s Greek yogurt with chocolate protein powder and granola, and tea.
Is there a IST opinion or infographic on mushrooms as supplements? (Meaning as opposed to psychedelics.) I see them pop up a lot but the only species I remember being good is lion's mane.
Mushroom coffee is a meme. There simply isn't enough mushroom in there to do anything.
Okay, what about mushrooms in general? That was just the first picture I had handy.
im a former fatty with lots of belly flap
i recently started to notice that theres a little bit of stank coming from my belly button, when i turn it outwards so to speak theres a little bit of red. im also really hairy. obviously a hygiene issue but should i go to a doc? is that a possible yeast infection or should i just clean it more often (i usually shower every day and clean that part too so not sure how that happened)
Is there any problem with leaving protein shakes sitting for a while? I'm assuming I can just give them a shake, but they won't, like, denature or anything, will they? Sometimes I forget 🙁
How long before a workout should I drink my cup of coffee?
My grip strength is trash. I can rep out 285lb RDLs for 7-8 with straps but I can get maybe 2 without straps, what’s the best way to increase maximum grip? Also with conventional deads and squats my hips/hamstrings/ankles are so tight that proper form is impossible, lots of leaning forward and no lower half engagement, any tips? Ty bros
I want to take up swimming, 1-2 times per week besides lifting. What would be a normal goal at the beginning? 30 minutes of swimming or more?
I went swimming for first time in over 10 years last week and managed around 30 mins at a decent pace. The tendons in my shoulders did start burning so make sure you warm up properly
Which of these would be better if you were only going to go to the gym twice per week and only do each exercise once per week? (Using back and chest exercises as an example)
Option A
>Day 1:
>Lat exercise A + Lat exercise B
>Day 2:
>Chest exercise A + Chest exercise B
Option B
>Day 1:
>Lat exercise A + Chest exercise A
>Day 2:
>Lat exercise B + Chest exercise B
A
If I'm at a calorie surplus but I'm still burning a ton of calories, will I still lose fat? What if the calorie surplus is very small orif I'm calorie neutral?
>show up at the gym
>no belt or straps
>only train compound lifts
>if I can't lift it that's it, I train technique more
>DYELs show up wearing a belt and straps to do lateral raises and bicep curls
>"my joints are hurting and I'm not making consistent gains"
Why is this observation so hard for most to make?
Is there any reason at all why a beginner shouldn't almost exclusively practice compound lifts?
I'm not saying SS, but an actual balanced whole body program of some sort.
Why should beginners even bother with something like an arm day?
It's likely, if inefficient, and depends on your training, diet, current body composition, sleep, and genetics.
I agree with you, that beginners probably shouldn't be using straps or belts and focus on proper technique,
the main thing I think you're missing is that people have different goals in the gym. for example, person A might be only interested in getting stronger, but doesn't care about aesthetics. Person B might only be interested in gaining muscle mass for aesthetics, and doesn't really care about strength. Both person A and B with a targeted plan will probably both get stronger and gain muscle, but their workouts and exercises would likely be very different. Person A would greatly benefit from compound movements, whereas person B could get a great physique on machines, possibly faster than if they only did compounds. I'm saying that both people are making tradeoffs, compounds train lots of muscles at the same time including many important ones for stabilization that are overlooked in isolation exercises, and they train your nervous system well. Isolation exercises target a smaller number of muscles, but allow you to achieve hypertrophy more effectively for those few muscles. There is not one true way, and you can argue about what the 100% optimal training plan for those goals are for a very long time. For beginners, honestly it doesn't matter whether they're doing isolations or compounds, they will make fast progress in either.
I am too stubborn a lot of the time and tend to forget I am on the blessed half of genetics, hence why I don't worry about aesthetics.
You're right, a fairer point to make would be that compounds are a more engaging training with much more to offer someone and since a beginner will inevitably make gains and build skill with that it's a good idea to go for it, and also beginners shouldn't improvise even though I did when I had no idea what my goals even were. I guess finding out the hard way about a bunch of topics myself has left its mark.
you are at a caloric deficit, if you burn more calories than you consume
your sentence and question makes no sense and you have failed basic logic
You can't read
If you don't have a calorie deficit, you won't lose weight. If you burned enough calories to undo your surplus and then some, then yes, you'd lose weight because you were in a deficit.
in my experience about 20-30 minutes prior
deadhangs and other hanging exercises are the best for grip strength improvement. No shame in straps though anon. As for your ROM problem, try stretching more and lowering weight so you can rep with proper form.
As long as it's just in water, shaking should be fine. I'd get concerned after the 12 hour mark though.
try cleaning it thoroughly with a scrub, if the problem persists, see a dermatologist.
Your question is too vague to get any helpful answers. WHY do you feel uncomfortable, what part feels that way?
generally calorie surplus = muscle growth and fat gain and calorie deficit = muscle breakdown and fat loss. Its way more complicated for that but if you are eating more than your burning you will make fat. Keep in mind that the fat you are storing is brown fat and not white fat. Brown fat is metabolically active and is easier for your body to tap into, think of it as a fridge and white fat as a freezer. This is why people who workout and gain weight can lose that weight easily and quickly. White fat is subcutaneous fat that is not metabolically active, which is why when you gain weight your metabolic rate tanks.
When you eat less carbs and calories (for fatloss) your body requieres less water due less carbs = less water retention right? How much water should I drink on a fatloss phase then?
If I drink too much water I'm peeing every 30 min and waking up multiple times at night to pee
you're overthinking it anon. The general rule when it comes to hydration is
>drink when you're thirsty
any of that "at-least 8 cups a day" shit is just momscience that hasn't been relevant in decades. Water retention is a wholly autonomous process, it's purely a result of what you eat and how long it's been since your last meal.
>Drink when you're thirsty
yep that was exactly what I Was doing but that makes me drink between 3-4 liters a day, the problem is that it disturbs my sleep at night when i need to go pee. I am going to reduce my water intake, thanks anon
Would running in the morning before breakfast burn my muscles?
you mean burn like catabolically? As in muscle loss? No anon running will not literally burn your muscles away.
It will though, if you run too long.
no one asking this question will encounter this result. Use your head.
Yes, it's worth to train abs. If you're a total beginner don't worry about it until you've gained a strength foundation.
he can read it was just a stupid question.
>if 2+2=4 and 2-4=-2 does 4-4=-2?
it's literally grade school level math
Is it worth it to train abs as a beginner? I hear some people saying heavy compounds are just enough (at least of for beginner) and it would be better to spend time on some other accessories instead
Yeah, I'm two years in and I'm only now starting to do ab accessories once in a while, if that.
Can someone link a perfect bench tutorial video? I am doing something wrong because its the one area of my body that is not growing and I am feeling it more in my triceps
wider grip, if you have good mobility grip bar before laying on the bench(behind you whilst you're standing) and basically push yourself under the bar until you're in your lifting position and then start doing your reps
at least that's how i learned it
but don't mind me i can only bench 120kg and
check the stronglifts website. Their guides are extremely in-depth.
>TFW paid for premium 🙁
the fuck are you talking about the guide is free
pls tell me you didn't actually pay for a routine
I meant the app, but I was just shitposting.
what workout split should i do if i just have bodyweight and a pair of adjustable dumbbells?
anyone here fixed back acne? I had it since puberty. Nothing crazy disgusting but after 1-2 cysts a week for 15 years, my back looks "Syphillitic" (I actually got called that one by a thot).
I've tried the basics, Salicylic Acid, and Benzyl Peroxide, and they got rid of the tiny not quite pimples, but did nothing for cysts. Recently started Accutane and that's fixed my chest acne, and almost all of my back acne (I'm 4months in) so it's been a good send BUT, now while I don't get big open inflamed cysts anymore, my back shoulders still get these deep nodules. I think it's still cysts just deeper in the skin. Anybody had that before?
Also, best way to get rid of hyperpigmentation from acne? I've got these purple blotches everywhere. I'm already on Tranexamic Acid (week 4).
Stupid question, but are you washing your clothes and bed sheets often?
any former fatties here that have kind of a protounding fupa despite being a healthy weight? do i need to go full skelly mode to get rid of it or is liposuction the only solution? its kinda showing through swimming pants and tighter sitting shorts and really hard to cope with
ywnbaw
hilarious anon
pics for verification. Might be loose skin, might just still be fat.
Does anyone else have a weird tingling feeling on their head?
Right above my forehead, I get tingles when I touch it. Some days I have it, some days I don't. Days that I do, it lasts all day.
aids
Are 10kg barbell good enough? They sell some for 40 bucks meanwhile the 20kg Olympics ones are at least 150...
I'm super new to the gym, decided to go with starting strength for now (yes yes, meme)
Rippetoe advises doing the low bar squat with your lower back as the point of leverage.
Predictably, squats hit my lower back instead of my legs, which doesn't seem right. Is he plain wrong or am I too retarded to do it right? If so, ideas on how to fix it?
I pulled my right lower back 3 weeks ago doing heavy single leg press because I breathed out at the wrong time. Shit still hurts and I can barely get up from a lying position normally. It’s slowly gotten better but I don’t think I should attempt a leg day still. What do bros?
What's a good routine for someone who's been NEETing for about 3 years, sitting most of the time, and just recently stated working a job stocking a grocery store? I have a few dumbbells. Heaviest goes up to 25lbs.
I'd just like to start getting my life back on track before the civil war starts.
Dumbbells, particularly that light, aren't going to get you far. Best you can do is curls and other upper body stuff, they're way too light for any kind of lower body work outside of bulgarian split squats. Even with the upper body stuff you're going to hit a wall quickly.
>aren't going to get you far
I'm a fat fuck so I'm sure they could do something for me right now. I'm not looking to hulk out with just a pair of 25lbs dumbbells, I just want to try to help establish the habit with what I got.
Just how easy do you think it is to gain muscle? 25 lbs isn't even in the same country as "hulk out". I'm saying you're going to reach a dead end fast. If you're a fat fuck and trying to get in better shape I honestly recommend cardio above weight lifting as your endurance is probably worse than anything else in your body. That and a diet.
>Just how easy do you think it is to gain muscle? 25 lbs isn't even in the same country as "hulk out".
I wasn't implying any of this, but thank you for the advice.
How do I linear progress with compounds and isolations?
I want to do keto for a while with my lovely mother just for sharing lols, but I'm currently in skinnyfat dyel town after fucking up for a couple of years. Meagre manlet cali gains were lost so whatever.
I don't know if it would be better to recomp until I can't gain with the lard I have saved, then do the keto time I want to share with my mummy (a bit of a cut after the recomp won't bare any fruits I guess)
Or if it would be better to just basically do a cut with keto and then start doing lean bulks like I would normally from skelly town
Being a recovering skinnyfat I will be working out and trying to get stronger while doing this so I don't want to lose extra muscle with all that implies, slow down the gains wati, fuck the metabolism wati, etc etc.
Which way, lifting man?
you think that your knowledge of lingo and jargon make your retarded weakling thoughts palatable to us who have actually tried in life but it doesn't.
Nice try.
I hope you have a lovely day tomorrow and your life is wonderful from now on.
fuck you
you too
just
fucking
lift.
No need for all this fluff and blabber. Just pick a fucking program and lift.
fvck too
you you
mental fortitude has been established and advice can be given. Personally, as a complete idiot who has never coached anyone successfully, I would recommend a lean bulk
I can't squat and I don't know why. Unless I hold on to something or go on my tiptoes, squatting at all is impossible
It may be essential for you to buy gym shoes with a raised heel. You can also try and work on your ankle mobility, and maybe your thoracic mobility as well.
I would work on box squats and stretching out the ankles.
Oh, and flare your feet outwards like a duck.
It helps to let your knees travel forward and sideways.
I can't get into a deep squat if I force my knees to only go forward, but at a 30 or 45 degree angle I can.
Trying to replace lat pull downs on my back days and since i cant do pull ups good yet im thinking of doing…
Bent over rows
Machine chest supported rows
Reverse pec fly
And dumbell pull overs
This good? ( same day btw)
Why replace when adding is the smart thing to do?
you should
>do 1 pullover
>do 1 vertical pull(pulldowns, rack chins, pull-ups)
>do 1 -2 horizontal row.
All of those are fine, but you should do your pulldowns.
If your current way isn't working, try a different attachment, try less weight+more reps, etc.
Thanks, gonna stick to the pull downs for now.
The machine was always busy and sometimes felt like the weights were 30 pounds heavier too because of the cables.
But my current program (the one above just with pull downs instead of bent over rows) has been working well enough.
Yeah bent over rows are good, but honestly they are hard to get right.
PPL or a variation like arm day, chest+back, and shoulders+leg.
That way you hit the muscles twice a week while still having lots of recovery.
I have no idea what routine to do, thinking of just making my own since I'm homegym and therefore limited by not having all the best equipment/space
Is a brosplit the way to go if you're not gonna be doing any deadlifts and just wanna build size?
Is more sets of lesser reps better than lesser sets of higher reps? I do 4 sets of 8 for most exercises or should I try for 3x12? Just a lanky skeleton trying to stay healthy and maybe get to otter mode
why does cardio cause you to not gain as much muscle??? (or however it works, idk)
Usually I feel fully recovered between bench days but the last two weeks Ive had this fatigue.
I feel normal until I'm under the bar and I get this what feels like a deep bone weariness at the edges of my muscles.
I usually would barely notice 60 or even 80kg but I do now even though I could still rep them out.
Also the weights are still going up.
What is this called? what is my gameplan?
I would use dumbbells or a different barbell.
Not a good sign man.
truly? haha
I do feel sometimes like I am heading for some calamity
Just got my first set of dumbbells in a long while 🙂
Something I've noticed though is that when doing curls until failure, I eventually reach a point where I cannot physically lift anymore (obviously thats the failure part), but this sometimes happens in the middle of a set. With effort I'm able to hold the dumbbell in position with my arm pretty much vertical to my chest for some time.
Is it worth doing this, or should I just move onto the next arm as soon as I can't finish a rep?
What abb exercises can/should I do with a fucked up back (Slipped disk in my L2). Ive got every kind of plank and hold I can think of ie
Plank
Side plank
Hip bridges
Deadbugs
Supermans
Scared to do my favourite compounds until I get this shit sorted.
not fit related more medical. couple days ago I've felt this tiny burning sensation every time I sallow something, its not that bad and it feels like its at the bottom of my throat. help
Probably a minor throat infection. Drink some tea and honey, if it persists go to doctor.
can i turn from a grower to a shower if i take l-citrulline and do cardio?
I have seen 85kg men bench 100; do I still have to eat at a surplus to grow my bench to 110 if I weigh 120kg already?
It's dawned on me that I'm probably not training as well as I could be. I have this mindset I'm trying to shake where I automatically feel like my sets are a chore and I just want to get them over with, which usually results in me doing a half assed job or even stopping halfway sometimes and definitely never pushing myself.
I'm wondering how and where I can get that drive/willpower to pull myself through it all and actually want to do all this despite the pain I'm like this with pretty much everything in my life. Total lack of discipline, and lack of that hunger, that craving for more that you need to actually get anywhere. I need to learn how to like being uncomfortable
unironically look at shit like this or whatever you like, and imagine yourself winning at life and accomplishing your goals.
Find a way to enjoy it. I found higher reps to failure is more my style.
That's been my MO as well. On/off with regular days and push days where I just keep going till I drop. I feel like a pussy even saying this, but sometimes it scares me. Idk why. It shouldn't. I'm not afraid of being injured or anything. I just can't shake this old habit that sees hard work and knows what's coming up next and just doesn't want any part of it.
That's why I feel like maybe I should learn how to like the pain. I'm a softie still who would rather stay in my comfort zone. That's why I'm not pushing myself. Maybe my solution is so just power through that fear? Idk. Never done this before.
So a girl is blatantly eyeing me up at the gym. Indian girl, Ive only heard her speak Hindi as she walks on the treadmill talking to someone the whole time. Her ass is HUGE. I wasnt sure at first as ive seen her a few times but this time the gym was completely empty other than us and it was REALLY obvious. Like any time I started doing lifts she looked at me and started smiling, I reacted like an autist and uncomfortably glared over several times and she still didnt break eye contact. Also heard her tone of voice change to whoever she was talking to in a way that made me think she might have been talking about me but again Hindi so i wouldnt know.
Its an apartment gym so I know she lives within walking distance and I could have a very convenient fuckbuddy if I can approach her correctly. How do I confront her about it without looking weird and also having plausible deniability if she says she wasnt checking me out? Im assuming she speaks English but unsure.
What is HIIT and how do I fit it into a 6 day gym schedule?
it's just a method where you go full tilt on your cardio followed by a slow rest period back and forth
i like it best on cycling or the spin bike personally since it's low impact
why is nobody posting cats
what's with all this off topic posting?
If I add more chest volume to my working week, will my chest get bigger faster? I;E go from doing chest twice a week to three times a week.
I would really like to get big pecs.
If you were gay would you prefer a guy with a bigger one or a smaller one than yours?
How normal is it to have trouble focusing during a cut? I'm in malaise bordering on depression. I've never cut this low before. Currently 14% want to get to 12% Is there a way around this? Would a couple maintenance days a week alleviate this or am I just going to have to tough it out another week or two? It's making work pretty unbearable and I'm falling behind in my personal studies.
regarding sleep
on mon-fr during the workdays i go to bed between 10 and 11 pm, wake up at 6:30 am
from fr to sat and sat to sunday i usually go to bed at 12pm, waking up anywhere between 8 to 9 am
am i fucking myself on the weekends here? when i wake up on mondays and tuesday i usually feel fucking beat despite having 2 rest days behind me, when i wake up on the weekends i usually feel way more refreshed and energized. how do i solve this?