You can get the same benefits from benching with a heavy arch. Besides if you wanted to do a chest builder that's actually good with that type of motion you'd be doing dips instead
there's not much benefit too it, you get enough lower pecs from any chest exercise anyways. it's a bit annoying to set up usually because nobody ever uses it. And without a spotter you are majorly fricked when you fail a rep bc you can't even roll it off. The only reason to ever use it would be serious shoulder issues.
What's the name of holding a heavy barbell, like 150% of a max 1 RM to increase muscle firing and thus increase the 1RM over time?
It's not barbell hold, that's a grip exercise
Because it's not a lift, for example in a squat you stand up but never try to squat, just hold the bar. This is done to recruit more muscle fibers in an isometric way thus it's is performed after a warmup and before the routine, then you deload to the training weight and overall it feels lighter
It's a way to train your central nervous system to recruit more muscle cells but I forgot the name of it.
>It's a way to train your central nervous system to recruit more muscle cells
That sounds like total bullshit. How is standing with the bar recruiting muscle cells anywhere where they'd be useful?
Those don't increase your 1rm much. They strengthen the frick out of your ligaments though. I was obsessed with old school strongmen and some of them did exactly this for joint strength
Important bit from that >Squat walkouts are a great assistance exercise, meaning they do not replace regular squatting. The key is to do them throughout training cycles, and to not go overboard with them. They are extremely taxing on the body as a whole, and excessive training of the walkouts can lead to excessive CNS fatigue and injury. I recommend exploring squat walkouts once or twice a month to acclimate yourself with them, and focus on identical set up, bar placement, and squatting approach, regardless of the load.
Additionally it recommends only 110% loading, not 150% like the anon originally said. I can see the benefits now but don't be a dumbass for it.
https://i.imgur.com/B4PqD8J.jpg
I've been sticking to this meal plan that contains eggs, but whenever i eat eggs i get a raging boner for 20 minutes. Are there any substitutes for eggs?
I doubt very much that your boner has anything to do with eating eggs. Try egg whites, I guess? Or liquid egg substitute?
Why do I never get stronger despite training hard
hows about you tell us what your routine and diet is like
I CAN'T BREATHE AT NIGHT AAAAAAA
>3 DOCS >TONS OF DIFFERENT MEDS >SLEEP PILLS >SURGERY
MY NOSE WON'T LET ME FRICKING SLEEP AAAAAAAA, WHY IS THIS b***h SUFFOCATING ME, IT'S BEEN A FRICKING YEAR, PLEASE JUST STOP
sleep apnea?
https://i.imgur.com/zy9jawC.png
Which meal plan is better?
both are meme shit. Don't focus on what particular foods they're eating, focus on overall calories and macros.
2 years ago
Anonymous
Nope. Once I manage to fall asleep, everything is perfect and I get a wonderful 8 hours of sleep. The falling asleep process can take anything from 10 minutes to 8 hours tho, meaning my entire planning of my days is fricked and my social life is dead. Couldn't fix this since it popped up a year ago and I don't know what to do man. My life's becoming a shell of what it used to be.
2 years ago
Anonymous
shit man I think that's a bit out of scope for IST. What's your day-to-day like? What do you do for work? Are you happy despite sleep? Do you eat well? What was your surgery and what was the goal of it? What meds have you tried? Don't have a lot of info from you.
How do I get the dumbbells into position for pressing without unlocking my shoulders? It's impossible to get tight once I lay on the bench and when I kick the dumbbells up my scapula can't stay retracted
You're gonna need to specify what kind of press you're doing. Shoulder press? Dumbbell bench? Incline dumbbell bench?
2 years ago
Anonymous
Incline dumbbell
2 years ago
Anonymous
>out of scope for IST
True, but apparently also out of scope for EVERY SINGLE moronic DOC I'VE VISITED SO FAR >day to day life
Gym 5 times a week, regular walks a few times a week to not have a too low activity level during my day. Usually would be doing muchhhhh more and having a lot more to do with other people but my lack of sleep stands in the way of everything. >work
Student. Wanted to start to work with a small job and kinda be more productive in life in general but my nose kinda started standing in the way of everything for no reason. My brain usually doesn't work properly and my motivation is dead for most things. >happy
No. I don't really have any goals in life but at least I'd like to move out and get jacked and have fun in life and I can't do any of those without breathing and sleeping. >eating
Pretty well actually. 2200 calories at the start of when my sleep issues first came to be in a cut, now at 3000+ calories in a bulk. Healthy lean look, sufficient protein, vegetables, fibre and everything. Even obsessed over tiny macronutrient details for a while to make sure none of those were causing my breathing issues. >surgery
The doc told me he assumed it was the same issue with me as most of his other patients, a certain swelling of the lower something in my nose, was a laser conchotomie process lr whatever he called it. Basically he burned off the stuff in my nose that he assumed were causing it AND GUESS WHAT, NOTHING'S CHANGED, MY MAN JUST BURNED OFF INNER PIECES OF MY NOSE FOR NO REASON AT ALL. >Meds
Every possible nose spray on the market, every possible sleep aid tea type of thing, every single sleep pill except for the really hard ones (Mostly sticking with Melatonin for now), every single plant based product, every single nasal cream, etc. Nothing's worked no matter what these scam artist type of frickers promised.
Hardly doubt you'll read through this autistic blob but thanks for letting me vent a bit
2 years ago
Anonymous
Is it only at night when you can't breathe and is it a positional thing like only when you lie down?
2 years ago
Anonymous
Both but mostly positional. Feels like someone is trying to drown me on the side I'm lying on and I obv can't sleep coz my brain is constantly firing warning signals "YOU'RE DROWNING, YOU'RE GONNA FRICKING DIE"
2 years ago
Anonymous
Sounds like orthopnea maybe? Does propping yourself up with pillows help any?
>It's a way to train your central nervous system to recruit more muscle cells
That sounds like total bullshit. How is standing with the bar recruiting muscle cells anywhere where they'd be useful?
I've been sticking to this meal plan that contains eggs, but whenever i eat eggs i get a raging boner for 20 minutes. Are there any substitutes for eggs?
Eggs are high in cholesterol
Cholesterol is the primary building block of testosterone
No idea how you consuming them is giving you a boner, but it can only be good
I go til I can’t get the last rep out on a set, like I get stuck and can’t get it up any further. If I can I add reps the next lift I do, I train a push movement, a pull movement, and a leg movement every time I lift in the 6-7 rep range, calculated to 85% of my 1 rep max. If my form suffers or I don’t feel as good of a contraction i lower the weight by 5 or so pounds or until it feels better. Diet is mostly meat, eggs, organs, and fruit. Recovery could be better, I rarely stretch and I get ~ 6 hours of sleep a night due to early work shifts. I think my ego tells me I’m lifting an appropriate weight when in reality it’s too much, I think this because my left shoulder has begun to hurt a lot on power cleans and OHP. My lifts have improved in the 8 months I’ve been lifting but they haven’t gone up since the 3 month mark, although I’ve been trying to be more consistent with focus and intensity the last 2 months or so
No accessory lifts, just burnout with pull-ups and dips every time. Just OHP, power cleans, RDL one day, alternate is bench, rows, and squats all barbell lifts, 3-4 sets each
Main goal is athletic performance, might add some dumbbell work in though
2 years ago
Anonymous
Athletic performance for what? If it's just every day tasks, going for a normal hypertrophy program would be smarter. *Functional* training is moronic, you go to the gym to build muscle and strength and use that very foundation to be better at the specific sports/tasks you perform.
What’s a good strength/hypertrophy program? My main goal is strength and explosiveness but a little size would be nice too
Jeff Nippard's Push Pull Legs or Higb Frequency Full Body are amazing, especially the latter. Renaissance Periodization makes good programs as well. You should be able to find these leaks for free online actually, lemme link em (remove the (dot) and put an actual dot there):
That being said, you should Google online and see what you can find (don't fall for gimmicky shit please).
2 years ago
Anonymous
I think I fell into the trap of thinking that powerlifting is the only way to get strong, I was always told that hypertrophy didn’t do as much for strength as powerlifting routines. Will definitely look into those programs, thanks anon
2 years ago
Anonymous
My theory on Athletic performance (my current goal) comprises the following 4 tenets: Strength, Mobility, Coordination, Conditioning.
You don't need to train all 4 areas equally.
Strength and conditioning gains will fight each other, but you will make progress.
Set goals for each area and work towards them. For me I'm trying to mostly maintain strength. I'm pounding my conditioning and coordination with Muay Thai. I'm also working towards handstands for coordination. I'm working on opening up my hips for splits and head kicks.
>goes to failure every time
You should ideally have 2 reps in the tank every set. >no proper program
Try to find something online that works for you. If your main goal is hypertrophy, I'd always recommend Jeff Nippard's stuff >same rep range every time
Change things more up, do more stuff in the 8-20 rep range
>Goal is strength/explosiveness
Unironically have you tried starting strength?
2 years ago
Anonymous
Yes I stalled very early on and became inconsistent due to a change in work, got to 170lb bench, 90lb OHP, 145lb rows, 335lb deadlift, 210lb squat, 5x5. Thought about restarting it but I’m still eating in a slight deficit so it’s not quite as easy
2 years ago
Anonymous
Then you should run intermediate programming. It sucks but that's all beginner programming could take you to.
2 years ago
Anonymous
Yeah, I was held back a bit by tight joints affecting form, would I benefit from going again after mobility improves to see what else I can milk from it?
2 years ago
Anonymous
I doubt it. Better to do intermediate programming and eventually start bulking. It's not worth trying to milk the last couple pounds of LP because it's physically, mentally, and emotionally draining to do so and can make adherence to training lax. Also can lead to injury.
It's good to have a small meal with protein/carbs before the gym. Banana beforehand for fast acting carbs/potassium. Post workout best to get a decent amount of protein and bulk of your carbs to replenish your muscle fibers
How do I get the dumbbells into position for pressing without unlocking my shoulders? It's impossible to get tight once I lay on the bench and when I kick the dumbbells up my scapula can't stay retracted
i used to only spend $100 a month on food.
I bought eggs, bread, peanut butter, oatmeal, milk, and whey. Occasionally I would buy ground beef to make meat sauce for spaghetti.
>200% increase >major boost in load size >double your load >triple your load size
So according to this chart, by tomorrow evening I should be shooting about a cup of cum out of my dick.
What are the implications of doing 8 weeks of a a deficit of 0 calories? Not fasting, but after factoring my 140k steps a week, and (if I even manage I doubt it) 6, 14 miles bike rides. At a 1100 calorie intake I am essentially eating 0 calories a day. All the calories are from protein btw and I'm taking vitamins... My fatigue will be through the fricking rough I know, also I've felt what it's like to have 0 to no fats, this is just a theory, well sorta, the deficit and 140k aren't, the bike rides are.
At what weight should I use straps for deadlifting? Naturally I want to put it off for as long as possible but atm I'm only lifting 70kg which I know is low asf but my forearms are getting tired so as an additional question what extra excercises can I do to target forearms and help them along so I can keep lifting without them?
this, if you cant perform compounds unassisted (belts, straps, slingshot) then
1. you cant actually lift the weight
2. your injury chance skyrockets
and on that note, control your negatives. Only time its acceptable to drop a deadlift is on a PR/1RM attempt.
Is it unhealthy to drink a beer or two when I'm fasting? I know it will break my fast, but I have plenty more fasting to go so I'm not worried about the calories. I just want to fit in at an event.
grow up. just tell people you're not drinking tonight. if you don't break your fast with food first anyway you will feel incredibly ill drinking alcohol.
Why does my left hip clunk when using rower. It doesn't hurt but is mildly disturbing. Is it tight hip flexor or something else weird. Does the same if I lay on my back and lift leg straight up and down.
Similar problem - my lower back, above the waist, clunks during pushups, leg lifts (lie on back, lift legs) and handstand push-ups. This doesn't cause pain however I have a weak core and ass muscles.
not a meme, but not a complete substitute for squats. they're good for strengthening specific muscles/zones of the squat depending on how low the box is. if your knees are aching maybe take some time off legs completely and go to a physio.
if youve been progressively overloading on squat for over 3 months and your knees are getting built up fatigue, you may just wanna hit a deload cycle for a week or two
Knees shouldn't hurt from squats if you have good form. Try using a hack squat sled and make sure your knees are never passing over your feet during the movement
I developed some inner pec pain a few hours my push day. Dunno if it's from the benching or dips. I wanna know if this is a sign of the muscle being close to tearing. I've seen that video of the guy who tore his pec on the incline bench and he said that even before the set, he had weird pain in his pecs. I don't wanna end up like that guy.
I just got a new job and I want to change my gym schedule to be in the morning before work. What should I eat for breakfast beforehand that is quick and will give me maximum lifting power?
My knee suddenly started hurting a few minutes ago then I got up and walked around a bit and it feels a bit better but the part of the quads that meets the knee feels tense and sort of weird. I haven't done any leg exercise today or in the past few days besides a little jumproping and bike. I may have dropped a bit hard off a pull up bar but I only felt that in my ankles. Did I somehow frick myself up? Everything moves fine.
Should I wait longer between workout types? I find that when I workout if I go heavy with my first workouts my other workouts seem to suffer. For context I am hitting the same muscle groups. I do leg day, back/biceps day, chest/triceps.
And how do I "activate" my core without a belt? I have been told its not sticking out or sucking in your stomach. I have been told to just do if I was about to be punched but that doesn't really do much for me. I am not sure if I have the right neural connection since I have been sedentary for most of my life. Is there any trick?
1. You hit the nail on the head. Shorter inter set breaks carry over more fatigue lowering max hypertrophy and thus gainz you get from a workout (according to the current literature)
2. Try to exhale but stop it with your abs. aside from that, look up squat university, they prob have a good video on it.
so, I should work hard on my first workout set, being something like a compound movement set but give myself like 2 minutes between sets? For example, on chest day I start with a bench press then move onto things like chest flies near the end.
You mean bracing? You breathe in and expand 360° around your core (abs, obliques, low back) and then you flex your abs, obliques, etc. If you look up Chris Duffin's videos on bracing on YouTube they should be helpful
this, if you cant perform compounds unassisted (belts, straps, slingshot) then
1. you cant actually lift the weight
2. your injury chance skyrockets
and on that note, control your negatives. Only time its acceptable to drop a deadlift is on a PR/1RM attempt.
>Controlling deadlift negatives
Completely pointless to do for your main style, you'll just artificially limit how much you can lift for no good reason. As an accessory it's fine.
Try this website: startbodyweight.com
It has everything you need, exercise progressions, warm ups, stretching, explanations of exercises, advanced calisthenics.
posting this here because i wrote out a really detailed answer to some questions in that kava thread and then the jannies deleted it:
[...]
nothing really that weird like tripping. just a vague sense of fatigue, nausea, stomach upset but not really any specifically. occasionally, it would make me switch between anxious and sedated rapidly. also, if i drank a lot it made me become like, wistful, which is kinda homosexual but essentially accurate. sometimes would get depressed/suicidal thoughts. either way it was such a fricking roulette wheel i eventually said 'not worth it' and binned it entirely. i will occasionally have a small amount because i dont learn my fricking lesson ever lol.
[...]
uhhh, not really but i could see how it could. kavalactones cross a few drug classes as far as effects go (again, cant really remember the reading i did on it). its supposed to be an anxiolytic so if you get social anxiety it could maybe have a positive effect for you. but it is also a bit of a depressant and will make you more sedated. some people even get a rush of energy like caffeine apparently.
its nothing thats going to knock you on your ass, i wouldnt even equate it to alcohol in that regard. if you are curious, im always one to say give it a shot. i have somewhat of a history of fooling around with unconventional intoxicants. i just want people to know what theyre getting into before they do it.
oh it tastes like fricking mud though and numbs your tongue, fair warning
you delete that but the fricking dicky thread is still up for hours? frick you jannies reeeeeeeeee
It's not really necessary for ideal upper-body development, although the angle can work well for some who have impingement syndrome and can't bench flat. I'd personally rather do weighted dips, which according to electromyography, activates more total muscle fibers in the upper body.
Too much volume? Can you do too much volume?
Im doing 5x5 sets on a workout, together with abs and legs. I'm taking about 75 minutes to complete the workout. Im also on a cut. Could this amounts of volume cause me to lose muscle?
i'm doing PPL once per week, take every set to failure and do as many sets as i can (i do the whole routine as a superset with rests inbetween). i'm ok with my program, but i read that training a muscle group at least twice per week is most optimal. is my program bad? should i switch to something different?
>take every set to failure >do as many sets as i can >i do the whole routine as a superset
jesus christ. how do people get roped into doing crap like this?
everything you're doing is far too exhausting and fatiguing and I don't see how you could be progressing and getting stronger. >take every set to failure
Sets should rarely be done to failure. Close to failure is best (a couple reps left in the tank) except maybe on your very last set. Rest in between every set. 3-5 mins for compounds, 2-3 mins for isolations, generally speaking. >do as many sets as i can
this is called junk volume. Doing more than five sets of the same lift is pretty much pointless (there are SOME exceptions). 3-4 sets is enough for most lifts. even if you CAN do more it is not necessary. >i do the whole routine as a superset
what does this even mean? you do one set of each lift and then rest and so on? bizarre. Supersets are good for isolations if you don't have much time to lift, but only if you're alternating just TWO lifts that hit different muscle groups. definitely don't superset your entire program or compound lifts. >i read that training a muscle group at least twice per week is most optimal.
correct. even three times can be good if your program is structured properly to account for that sort of frequency. obviously with PPL you can't do that. >i just did what took less time,
what sort of mindset is this? >i have no idea how to build a program.
clearly. good thing is you don't have to. there are hundreds you can choose from based on what you like to do in the gym and what your goals are.
https://drive.google.com/drive/folders/14ciUaYHzApCxOYjC_OJaF9au0BIp5ieK
https://drive.google.com/drive/folders/1U1zSdTBhaMxzN8kYzo0dx7LvaqYscqL_
https://drive.google.com/drive/folders/199qFm7iMBQ_HlOL-oltq1VdUaOw28HZr
I already never manage to do more then 3 supersets. What I do is: do big exercises first (pushups / squats / whatever), then add a bunch of isolations (all 1 set to failure), and that makes 1 superset. I rest a bit after I finish and repeat 2 times more.
Should I just do 2 supersets only then?
Can you at least say what am I supposed to do? Do less sets and not go to failure?
2 years ago
Anonymous
cant you read my post? I already explained that..
2 years ago
Anonymous
you just gave a link to a gdrive full of pdfs. i'm not reading all that and i have no idea what those programs do to begin with. i'm not interested in powerlifting, i'm interested in bodybuilding only. i don't care about SS because I'm doing bodyweight + band workouts and i'm not a powerlifter. is there any decent program for having PPL with just a few compounds + lots of isolations?
2 years ago
Anonymous
>is there any decent program for having PPL with just a few compounds + lots of isolations?
Literally the reddit PPL. If you dislike even dumbbell compounds (incline DB press, lunges, etc) just go:
Pull 1:
Deadlifts
Lat pull downs
Seated cable row
Cable pull overs
Bicep curls
Face pulls
Legs:
Squat
Leg press
Leg extension machine
Leg curl machine
Seated calf raise
Pull 2:
Same accessories, different main lift (Barbell row)
Push 2:
Same accessories, different main lift (OHP)
Legs 2:
Same workout
You can replace those barbell row main compound with weighted pull ups if you want.
2 years ago
Anonymous
ok thanks. but how do i adjust, let's say, pushups? i can do 3 sets till failure, but it takes me a week to recover. should i better do 2 sets till failure if i want to do it twice a week, or 3 sets but cut short of failure by 1-3 reps?
Help. I'm going to the beach in 10 days and I need to go down from 17% bf to something less fatass. Do I have any chance? How much caloric deficit? Help
people always start way too fricking late. at this point, the best choice you have is literally just fast. because at -500 cal deficit, you will only lose 1lb/week. if you want fat loss so quick at all cost, fasting makes sense
It is a surprise trip for my birthday. Originally I would be sitting on my ass playing shit on my PC
This is me btw, my scale tells me I'm at 16.9%. So fasting is only skipping breakfast and having a 500 cal deficit at the end of the day? I'm doing a 40p/40f/20c cut btw. Cutting as much carbs as possible
Is there an inherent benefit to say, benching 200lbs on a bar 4-6 times vs benching with 40 lb dumbells 12x (or however many)?
If I couldn't get to a gym but I could definitely acquire adjustable dumbells and do the same exercises (obviously lower weight but higher rep) would I be wasting my time in comparison to heavier weights?
My back locked up the other day while vaccuming. I couldn't even stand up straight yesterday. I can stand up a bit straighter today. It is still locked up. Should I try for a deadlift PR tomorrow or not?
Should I stop my cutting if I'm getting elbow tendinopathy or just remove the suspect exercises until it gets better? I reduced volume on those exercises but it seems to be creeping back.
Tendinopathy doesn't get better with inactivity only worse, you have to work through it. Identify what is causing the issue and fix your form or cut it out completely like you say.
Make sure to keep track of the situation because the gains goblin works in mysterious ways. I used to have pain in my left elbow when bench pressing and naively assumed that it must be because of my bench form. In reality it was my squat that was causing the issue. My elbow tendon got aggravated during the squat but the pain only appeared when benching. I noticed this because I was feeling restless on my off day and practiced my bench form using the empty bar. wienery as I am I loaded up the bar and when I reached my work weight I felt no pain even though I did the day before. That's when it hit me.
How to get over a bench plateau? I seem to stagnate at 90kg and have to drop back down to 80kg. I'm eating well and hit the gym daily. All my other lifts are improving but it's only bench I'm struggling.
I widened my stance when doing deadlifts recently and my lifts have shot up. Is that normal? Do people normally not stand wide enough on a deadlift?
There is. You can easily find that on Google.
Dumb question but if im cutting do I need to incorporate cardio as well as eating at a deficit? What are the benefits to incorporating it in terms of fat loss?
>If I'm burning calories do I need to do the thing that helps burn calories
What I mean is, if im eating consistently at 500 calories below maintainence with no issues, would doing cardio speed up fat loss in terms of like metabolism etc? I dont need the cardio to burn more than the 500 kcal per day and dont need it to allow me to eat more and stay at the same level of deficit.
Dumb question but if im cutting do I need to incorporate cardio as well as eating at a deficit? What are the benefits to incorporating it in terms of fat loss?
Worked out yesterday (Wed), but I only slept 5 hours since then.
Tomorrow (Fri) is a light day.
Should I rest tomorrow and work out the day after (Sat)? Monday is medium day, and Wednesday I go hard.
I only know that muscle protein symthesis peaks at about 36h or so, nothing much on recovery besides you need 48h at least before working the same muscle group. Any tip is welcome.
That's the thing I just started some new shit this week.
2x3 frontsquats with uneven KBs
2x5 goblet squats
3x6 floor press
8x10 alternate hand swings
4x farmers walk with uneven KBs (60s x2 then 40s x2)
It's just some full body stuff that I was doing before but changed it a little to add double racked front squats for abs and the farmers walk are finally a little heavier (24kg+28kg, instead of 20+24)
>why uneven
Because I'm poor.
As for the diet, I'm eating carnivore, with a heavy emphasis on cheese and salami, getting 160g+ of protons at 72kg/160lbs (188cm/6ft2 lankoid); 6 raw eggs during the anabolic window for good measure. OMAD with a 6 hour feed window, but with enough in a 4h window to get enough of an insulin bump.
The hot weather's been fricking with my sleep schedule though.
There's a gym I go to occasionally that has equipment welded by the owner himself. The gym is kinda of low quality but they have a (welded) GHR that no one ever uses because the crowd it attracts is mostly bodybuilders.
Is it in bad taste for me to ask the owner if he'd sell the GHR to me and I'd add to my offer that no one ever uses it anyway so it won't affect his business?
Also just in case anyone wants to know how cheap the gym is, you can work out on a per session basis for the equivalent of 50 cents (USD).
Two questions
1. DOMS/pain in forearms after doing BB rows as a beginner, normal or are my forearms weak?
2. Are two bicep lifts enough to stimulate growth? I hate biceps and doing them
>You can do more quality volume if you do it twice a week >Pull/push/Legs >PpLPpLx
i can only go up to 3 sets to failure on every exercise. should i just stop at 2 sets then?
Just lower weight on the last set. Doing a drop set on the last set is normal and it feels great to truly hit a failure point and understand your limits. Great for gains too
pros:
—caffeine is a stimulant, increases focus, and is in most pre-workouts
—some mild benefits that are half-researched and may be BS
cons:
—gives you the shits
—is acidic
—stains teeth
—good coffee isn't cheap
—instant tastes like shit
—for best flavor you may want to get a coffee machine which is inconvenient
—caffeine can disrupt sleep and over 300mg/day can be detrimental for health
—caffeine also can impair temporarily absorption of minerals
Over 5 cups a day drops your odds of getting Alzheimer's by something crazy like 75 or 90% into your older age.
It's really, really good. Drink it black with a very small snack, or with a splash of cream. I prefer the flavour of black coffee, but on an empty stomach your body adsorbs it mad quick.
Yeah, probably because you die of heart failure first.
Can I bulk while doing exclusively calisthenics? Or would it be smarter to use weight training while bulking?
Either should work if you create enough growth stimulation.
Why do my shoulders click and pop when I do lat pulldowns
Either you are not warmed up properly, do not perform the exercises properly or you need some stretching. Had a similar problem.in the beginning and it all disappeared once I started to do a few very light weight reps (5-10) on lat pulldowns before starting the actual sets.
pros:
—caffeine is a stimulant, increases focus, and is in most pre-workouts
—some mild benefits that are half-researched and may be BS
cons:
—gives you the shits
—is acidic
—stains teeth
—good coffee isn't cheap
—instant tastes like shit
—for best flavor you may want to get a coffee machine which is inconvenient
—caffeine can disrupt sleep and over 300mg/day can be detrimental for health
—caffeine also can impair temporarily absorption of minerals
pros: >antioxidant >bronchiodilator >strenghtens the heart muscle >diuretic (detoxifies your body) >great coffee can be cheap if you buy from local, small batch, roasters or better yet roast it yourself. Takes 20 minutes from taking out the frying pan to putting the washed pan on the dish rack. >best flavour is from a $2 indestructable french press
cons: >get stuck in with the 'coffee is a status symbol' buttholes. >hot in the summer and cold brew takes too long to make.
Coffee drinkers have a lower incidence of thyroid disease, including cancer, thannon-drinkers.
Caffeine protects the liver from alcohol and acetaminophen (Tylenol) and other toxins, and coffee drinkers are less likely than people who don’t use coffee to have elevated serum enzymes and other indications of liver damage.
Caffeine protects against cancer caused by radiation, chemical carcinogens, viruses, and estrogens.
Caffeine synergizes with progesterone, and increases its concentration in blood and tissues.
Cystic breast disease is not caused by caffeine, in fact caffeine’s effects are likely to be protective; a variety of studies show that coffee, tea, and caffeine are protective against breast cancer.
Coffee provides very significant quantities of magnesium, as well as other nutrients including vitamin B1.
Caffeine “improves efficiency of fuel use” and performance: JC Wagner 1989.
Coffee drinkers have a low incidence of suicide.
Caffeine supports serotonin uptake in nerves, and inhibits blood platelet aggregation.
Coffee drinkers have been found to have lower cadmium in tissues; coffee making removes heavy metals from water.
Coffee inhibits iron absorption if taken with meals, helping to prevent iron overload.
Caffeine, like niacin, inhibits apoptosis, protecting against stress-induced cell death, without interfering with normal cell turnover.
Caffeine can prevent nerve cell death.
Coffee (or caffeine) prevents Parkinson’s Disease (Ross, et al., 2000).
The prenatal growth moronation that can be caused by feeding large amounts of caffeine is prevented by supplementing the diet with sugar.
Caffeine stops production of free radicals by inhibiting xanthine oxidase, an important factor in tissue stress.
>Are burst blood vessels when lifting something to be concerned about?
Posted in the last thread but didn't get an answer. When lifting heavy I get bruises on my arms. I guess they are burst blood vessels.
Bros I always go for the cheapest meats I can find, been basically Saitamapilled lol, and this week it seems that ground beef and pork is on sale.
My question is it alright to buy some, make patties and put them in the freezer only to take them out some hours before and fry them in a pan(cast iron, so I'll apply just enough oil so that it doesn't stick)?
>Is it ok to prepare meat then freeze it for some time before cooking.
Yes. You can freeze it for months and it will not be a health hazard. As long as it's at room temperature for less than 4h you should be safe per the fda.
My physiotherapist told me to take the next two weeks off from training. Should I continue to bulk as usual, or should I make some adjustments? Thanks guys
Lifted for 2 years. Stopped for 1 year and a half. Picked up lifting again. Recovered most of my strength but my joints hurt.
Besides rest, what can I do?
Any protips on how to keep the heart in shape too? Most likely some cardio but I will take any advice I can get (tapering benzos, my heart doesn't feel too good).
Whenever I have sex, my scrotum always shrivels up very tightly and because of that my right nut will occasionally get "stuck" in my body. I have to pause and massage it back out before I can continue. It'll usually happen if I'm contracting the kegel muscles hard during sex. My scrotum always stays very loose if I'm wanking off so my nut never gets sucked into my body.
My question has 2 parts;
1) How to I ensure my scrotum stays nice and loose during sex?
2) Is my right nut behaving normally and is there any way I can prevent this (aside from having a relaxed scrotum)?
It's mostly carbs with water. I'd say it doesn't matter as long as it fits your daily cals. It's on par with fruit juice, and coke, so be mindful, don't drink a whole lot.
Non alcoholic beer is goat. German athletes drink a frick load at the Olympics. It's low cal (like 30-130 kcal per drink), so it doesn't blow you macros the frick out. But you still get all the benefits of beer (apparently in small doses it's good for anxiety répression and whatnot). Also it's isotonic, so it's GOAT after a hard run.
can I efficiently follow a SS/SL routine while being in a caloric deficit? I am already a bit overweight and want to lose some fat, but at the same time I really want to follow the 5x5 routine since it has been the more efficient and fun in the past for me.
182 cm x 86kg (5'97 x 190 lbs)
So im not entirely a newbie to lifting but i havent lifted properly in years. Is it okay if i follow stronglifts 5x5 and do additional shit after im done with the 3 preset workouts, like doing dumbell bench press?
how do i efficiently get out of skinnyfat mode >been lifting for a year >6 months of SL >7 months of 5/3/1
First 5 months i ate maintenace because i was dumb, after that i bulked from 74kg to 79kg
Last 3ish months i've cut drom from 79 to 74 again
I was about to eat more come september.... but my gut still irks me
Finished uni earlier this year, got a job. Now I basically work and lift and don't do much else. I can't seem to find the energy after work to do literally anything? My day is below. Wtf is going on bros?
>Wake up around 7 >Gym, shower, breakfast >Commute to work by 830, coffee >Work 9 - 1230, break for lunch, espresso sometimes >Work 130 - 6 >Go home, pick up/cook and eat dinner >Shower, bed by like 830/9 max
I have zero energy outside of this. It's terrible, feel like I'm just surviving. How do I fix?? Hormones are fine too btw
Whey protein, while a complete protein, still has unequal proportions of amino acids. You will get more bang for your buck by eating a variety of different complete proteins. From what I understand, you expend all amino acids at about the same rate for protein synthesis but if one runs out early you become bottlenecked.
Is it possible to look reasonably muscular with just dumbbells and an adjustable bench + bodyweight? I'm getting a little free space in my garage soon and I'm poor so I was thinking of a dumbbell + bench setup and maybe a dip/pullup station. I'm also a manlet (5'5")
i recently got a pullup bar, however my calluses? just below my fingers start hurting like a b***h after doing a dead hang for 10 secs, theyve been there for a while but they just giga flared up doing this. will it get better like it did while lifting regular weights or am i fricked
also i cannot for the life of my pull myself up when my arms are fully extended, doesnt matter if chin up or pull up, what is the weak point for this? what do i need to focus on?
if you cant do a proper pullup usually people do the horizontal pull ups and "pull downs" to get the muscles ready. Personally I found this only "meh" for progression
The best thing was using resistance bands from the bar to your feet which essentially pull you up, which makes the motion much easier. I became able to do proper pullups very quickly after that
6 Best Ab workouts I could include do , wether by themselves or incorporated with weight training in my ppl regime ?
I've been working out for 2 years now and lost 14 kilos and also gotten in good shape in all my region except the abdominal, I feel like im narrowing down on that target but I also feel like in order to see my abs I need to do exercises so im looking for recommendations.
Thank you in advance
I can do 90kg for sets of 12 on plate loaded pulldown and can strict DB row 35kg for 8 but I can't do a single pullup while weighing 90kg. What gives bro, when will be able to do a fricking pullup?
>24 hour fitness >almost all of them close at 10pm
What the actual frick is this bullshit. Any other gym recs that are open 24 hours that could potentially be around me? Im in LA
Will getting fitter fix my fricked spine? 25 with an office job and not much exercise currently, and my spine's started popping and cracking more and more frequently to the point it's almost constant now and I get distracted by the discomfort and built up sense of tension
Yes, your spinal erectors are prob non existent. Focus on posterior chain workouts.
Google Reverse Hyperextensions.
Great for targeting the lower back and can be done at home with a table.
Estimated orm’s;
Bench: 82kg
OHP: 49kg
Bent over row: 95kg
Deadlift: 112kg
Zercher: 95kg
5’7 ~180lbs. I’ve done boxing on and off for a couple of months. Never actually spared just done pad work. Would I get beat up in a fight?
at least 1g of protein per pound of bodyweight
under 100g of carbs a day
fillout rest of bmr + goal calories with fats
(note: i dont adjust intake based on my exercise on a given day)
ex. currently im 170, my bmr is about 1800 cal and I'm maintaining weight
200g protein (i just round up + its more satiating)
100g carbs
70g fats (the exact amount needed to get to 1800 cal)
2 years ago
Anonymous
if you're only eating up to your bmr, you aren't going to get stronger. you need more calories. less protein, more carb.
2 years ago
Anonymous
I'm not trying to get stronger at the moment. I'm maintaining strength while losing fat for Muay Thai.
Also 100g of carb is all i need to get the most out of my lifts and training. Anything extra is just spiking my insulin needlessly which is bad for my fat loss goal.
2 years ago
Anonymous
>I'm not trying to get stronger at the moment. >I’m doing 3x5 to try and increase strength more and to push myself more
which one is it anon?
Yes, everyone's tough shit until they get punched in the face.
All your planning and training with mits goes out the window. You have to learn to dodge, keep your composure when being hit in the face, and counter attack.
You will only get that from sparring.
Why are my arms skinny from the front? I'm doing 22kg seated dumbell curls 4x6 (wokring my way to 10 reps then increase weight), 18kg seated hammers 3x10 twice a week, then usually 15kg reverse ez bar curls 3x12 once a week for forearms.
mainly genetics
however if you downed the weights and upped the reps to increase hypertrophy you'd get more size then strength (bodybuilding vs powerlifting schools of thought)
because you see yourself everyday, so your brain doesnt realize something is different until there is a big difference.
You want better motivation, take daily progress pics. You will see how much you are growing (or how much you are not and maybe reconsider your routine)
What's a good supplement/medication that makes studying/reading/researching for lots of hours easier?
Particularly on weekends when I have the time. Wanting to start a business in future. Working 60 hours to stack the necessary cash. Need to do more research but my brain screams at me when the time to do the extra work arrives.
I would personally cut first and make sure to still do work at the gym regardless. Due to the noobie-gains period at the beginning of everyone's journey, you will not need to worry about cutting vs bulking.
The change from fat to fit can be nicely paced with a moderate slim stage in the middle for the sake of your overall health and morale.
I've let my boyfriend ejaculate in my butthole for a week straight. Should I get a booster for monkeypox? /misc/ didn't want to help me so I figured I'd ask here.
>sticky, clammy skin >take a shower, scrub all the frick over, rinse completely >dry off >sticky, clammy skin still
What the FRICK is happening I'm losing my mind
Why can't you do it yourself? Better yet, keep the catalog clear by entering a random thread and looking at someone else's post numbers to use.
You could also use a random number generator, too. Hell, even using the number on this exact post of yours could work.
If you "like" the exercise then it's not a good routine.
Only work on the exercises you hate until you perfect the movement, get stronger, and stop hating it. That's when you move on to something else that you hate.
You will not grow until you learn to systemically exit your comfort zone.
Canned tuna isn't even fit for house cats. I wouldn't eat it at all, but if you HAVE to I would limit it to once per 1-2 weeks. Shit is ALWAYS processed heavy metal laden garbage.
I'd get it checked out. Looks like a normal rupture from high blood pressure. Pretty sure you wouldn't have vision distortion from this alone.
I'd suggest you try and avoid what led to this for a while, and get plenty of shut-eye and put a lukewarm towel on your eyes every so often.
It's nothing, yeah, but you don't want to exacerbate it.
Uncooked red lentils have about 26g of protein per 100g. But when I look up the food values of cooked ones it says 13g of protein. Is that only when I pour away the water? What are the values if I let them cook until all the water has vaporized?
i upped my fat intake from ~70g a day to almost 100g a day, mainly through eggs, walnuts/almonds, i added 20g of peanut butter to my diet and my shits get a little more soft, my farts became less "brappy", is it the peanut butter or just the increased fat intake in general? i dont think peanuts itself are a problem, at least they havent been in the past, so not sure whats causing this. its not really a problem yet but i kinda miss my fat logs.
im also missing a gall bladder so might that be the reason or is an intolerance more likely?
im planning on adding fattier ground beef/pork to my diet occasionally since im a poorhomosexual but i dont want my shit to become runny eventually
Btw it's mostly bad the more my elbow is bent while there's tension on my triceps tendon. I can do kickbacks with no pain but they suck. Most pushdown variation also hurt.
That was ten years ago, I was prescribed a neuroleptic instead which I took for a month I think before flushing those poison pills down the toilet (risperidone, I also cold turkey'ed that shit).
The symptoms probably lasted a week top.
thanks for the input
i’ve just come to this realization that they don’t work and now i’m discovering how shitty they are for most people by reading the subreddits
but most of the doctors are like “just stay on it!!”
idk what to think but i just wanna stop taking all these fricking pills
Being unable to maintain scapular retraction is usually due to a combination of a weak upper back and a lack of repetition with the movement ie you haven't done enough reps with bench that you can maintain retraction during a hard rep without consciously thinking about it. For the latter all you can do is give it time. For the former, upper back work like facepulls, wide grip cable rows etc will strengthen you over time. It's fine to not do BB bench for a few months until you build up some upper back strength. You can do DB presses since it gives you more freedom to feel out a ROM that won't hurt your shoulders.
I have the flu (not COVID) and I feel like shit. I also have a small home gym. Obviously I can't spend a whole hour working out or I will die, so if I do one routine, wait an hour or two and then do the next is that going to kill my gains or is that acceptable?
Just get plenty of rest, sleep when you feel like it and remember to drink water BUDDEH
I have the flu (not COVID) and I feel like shit. I also have a small home gym. Obviously I can't spend a whole hour working out or I will die, so if I do one routine, wait an hour or two and then do the next is that going to kill my gains or is that acceptable?
can i marry someone that had weight loss surgery? she has a ton of loose skin now and claims she is going to get it removed. yes/no? pros she can never get fat. cons, she has a ton of skin.
I feel really sore in my hips after squatting. Kind of above the quads. I spend a while stretching them out beforehand, even stretch my ankles. What would help me here?
If I'm on a zinc/maca/l-argenine/lystheine/etc. stack do I need to NOT nofap? I haven't nut in like 3 days, and despite not edging or even looking at porn my balls are swollen and heavy and sometimes I'll just randomly leak pre and get a spasm in my pelvic floor.
Will this stop on it's own or can not not cum-max and retain cum at the same time?
you're cum-maxing for a reason.
if you don't do it, it'll just come out on its own in two weeks.
Is working out in the morning the way to go - ACK!
That stuff about blood pressure being high when we first get up, true?
Anyway to counter it? Drinking water
How long should you wait to not die of a brain hemorrhage or heart shit
What's the optimal time
The body is more resilient than you think, and yes, working out in the morning is the best.
yeah appearances matter to a degree
yeah but they shouldn't be a major deciding factor ya doofus.
https://i.imgur.com/tMGMPPB.jpg
Can you get stronger if not bigger on a deficit? I'm fasting on alternate days and eating TDEE-400 on lifting days. Losing fat is the priority atm but I don't want to break the liftan habit
You'll get strong and lean if you do it right and don't cut much.
Then it's not really a cut tbh.
Can you get stronger if not bigger on a deficit? I'm fasting on alternate days and eating TDEE-400 on lifting days. Losing fat is the priority atm but I don't want to break the liftan habit
while regular cycling i sometimes feel a weird discomfort in my hip, does that got sth to do with hip flexor mobility? im a former fatass and ive heard ppl like me would notice problems like that.
ive also got the issue that i cant keep my lower back on the ground while raising my legs despite working my core for 6+ months, is there a correlation between these two except for me having a weak core which i doubt but its hard denying it when i cant keep my lower back on the ground. ive also got anterior pelvic tilt
If I'm on a zinc/maca/l-argenine/lystheine/etc. stack do I need to NOT nofap? I haven't nut in like 3 days, and despite not edging or even looking at porn my balls are swollen and heavy and sometimes I'll just randomly leak pre and get a spasm in my pelvic floor.
Will this stop on it's own or can not not cum-max and retain cum at the same time?
regular: mid delts
bent over: rear delts
though there is some overlap
I'm 30 years old, 6'5", and 160lbs. I've started increasing my caloric intake and protein intake. What kinds of workouts do I need to do for aesthetic gains? How long will it take to stop being a spooky skelly?
push: bench press, overhead press, pushup, etc.
pull: pullup, cable/dumbbell/barbell row, etc.
legs: squat, deadlift, leg press/curl/extension, etc.
arms: curls, pushdowns, etc.
shoulders: lateral raises, facepulls, etc.
abs: decline crunches, hanging knee raises, planks, etc.
do at least one of each category multiple times a week, OR do multiple of each category at least once a week.
I'm 30 years old, 6'5", and 160lbs. I've started increasing my caloric intake and protein intake. What kinds of workouts do I need to do for aesthetic gains? How long will it take to stop being a spooky skelly?
Is there a maximum amount of weight you can gain per day? Over the last 10 days I averaged a caloric surplus of 7000 calories per day, which, at a rate of 3500 calories to a pound, should have meant I'd gain 20lbs. My weight, instead, only went up by about 6-7lbs.
No, I'm 6'1", 182lbs. I was 175 two weeks ago. Over the last four years, through healthy eating and exercise, I dropped 80lbs. I just got back from Disney World with my family, our first vacation in years. While I was there I said "You know what? I'm on vacation, and I've been healthy for years, I'm going to just enjoy myself; after all I can just re-lose the weight, I clearly have the discipline." So I basically just ate whatever I wanted to. This meant eating multiple meals per day, and multiple desserts, instead of my normal one meal a day, no dessert.
you realize how much 7000 calories surplus is? your BMR is what? 1900 cals? and id imagine you burned some walking around? nobody healthy can eat 10k+ calories daily and not fricking puke.
It's about 2500; I usually run 3-5 miles a day, 6 days a week, then lift or do core 3 days a week each. And it's not that hard to eat 7000 calories when you have calorie dense foods like ice cream and peanuts everywhere. Three or four sundaes, a large bag of peanuts and two 2500 calorie meals is easily 9-10k calories.
I have a grip. I went years without eating ice cream, and I probably won't eat it again for years. My original question stands of "is there a limit to the amount of weight you can gain in a day"?
My favorite can of tuna says it may contain onions and all the other ones don't. How much of a problem is this? It seems like a big problem to me and it was my favorite tuna because it was the cheapest and chunkiest.
You can get the same benefits from benching with a heavy arch. Besides if you wanted to do a chest builder that's actually good with that type of motion you'd be doing dips instead
Cuz they like saggy pecs
there's not much benefit too it, you get enough lower pecs from any chest exercise anyways. it's a bit annoying to set up usually because nobody ever uses it. And without a spotter you are majorly fricked when you fail a rep bc you can't even roll it off. The only reason to ever use it would be serious shoulder issues.
Is Sourdough bread IST approved? Can eat this with my breakfast every day?
I don't do it because I'm worred about necking myself if I ever got pinned. Safer ways to hit those muscles.
Bread is just empty carbs. If you can fit it into your diet without issue, go for it. Sumbitches are delicious.
>Bread is empty carbs
You're an idiot
Men should be eating meat and bread exclusively
You should be eating meat and bread exclusively
I learned to make my own, it's fast and easy but I'm a ketard now
Can you share your recipe please?
What's the name of holding a heavy barbell, like 150% of a max 1 RM to increase muscle firing and thus increase the 1RM over time?
It's not barbell hold, that's a grip exercise
what the frick are you talking about? Which exercise? If it's 150% of your 1RM, then you wouldn't be able to lift it up in the first place.
Because it's not a lift, for example in a squat you stand up but never try to squat, just hold the bar. This is done to recruit more muscle fibers in an isometric way thus it's is performed after a warmup and before the routine, then you deload to the training weight and overall it feels lighter
It's a way to train your central nervous system to recruit more muscle cells but I forgot the name of it.
>It's a way to train your central nervous system to recruit more muscle cells
That sounds like total bullshit. How is standing with the bar recruiting muscle cells anywhere where they'd be useful?
Where did you learn this from?
Found it, they're called heavy walkout holds if you walk to squat position but not squat or just rack holds if you stay there without the walk
https://barbend.com/how-can-weightlifters-benefit-from-squat-walkouts/
Those don't increase your 1rm much. They strengthen the frick out of your ligaments though. I was obsessed with old school strongmen and some of them did exactly this for joint strength
Important bit from that
>Squat walkouts are a great assistance exercise, meaning they do not replace regular squatting. The key is to do them throughout training cycles, and to not go overboard with them. They are extremely taxing on the body as a whole, and excessive training of the walkouts can lead to excessive CNS fatigue and injury. I recommend exploring squat walkouts once or twice a month to acclimate yourself with them, and focus on identical set up, bar placement, and squatting approach, regardless of the load.
Additionally it recommends only 110% loading, not 150% like the anon originally said. I can see the benefits now but don't be a dumbass for it.
I doubt very much that your boner has anything to do with eating eggs. Try egg whites, I guess? Or liquid egg substitute?
hows about you tell us what your routine and diet is like
sleep apnea?
both are meme shit. Don't focus on what particular foods they're eating, focus on overall calories and macros.
Nope. Once I manage to fall asleep, everything is perfect and I get a wonderful 8 hours of sleep. The falling asleep process can take anything from 10 minutes to 8 hours tho, meaning my entire planning of my days is fricked and my social life is dead. Couldn't fix this since it popped up a year ago and I don't know what to do man. My life's becoming a shell of what it used to be.
shit man I think that's a bit out of scope for IST. What's your day-to-day like? What do you do for work? Are you happy despite sleep? Do you eat well? What was your surgery and what was the goal of it? What meds have you tried? Don't have a lot of info from you.
You're gonna need to specify what kind of press you're doing. Shoulder press? Dumbbell bench? Incline dumbbell bench?
Incline dumbbell
>out of scope for IST
True, but apparently also out of scope for EVERY SINGLE moronic DOC I'VE VISITED SO FAR
>day to day life
Gym 5 times a week, regular walks a few times a week to not have a too low activity level during my day. Usually would be doing muchhhhh more and having a lot more to do with other people but my lack of sleep stands in the way of everything.
>work
Student. Wanted to start to work with a small job and kinda be more productive in life in general but my nose kinda started standing in the way of everything for no reason. My brain usually doesn't work properly and my motivation is dead for most things.
>happy
No. I don't really have any goals in life but at least I'd like to move out and get jacked and have fun in life and I can't do any of those without breathing and sleeping.
>eating
Pretty well actually. 2200 calories at the start of when my sleep issues first came to be in a cut, now at 3000+ calories in a bulk. Healthy lean look, sufficient protein, vegetables, fibre and everything. Even obsessed over tiny macronutrient details for a while to make sure none of those were causing my breathing issues.
>surgery
The doc told me he assumed it was the same issue with me as most of his other patients, a certain swelling of the lower something in my nose, was a laser conchotomie process lr whatever he called it. Basically he burned off the stuff in my nose that he assumed were causing it AND GUESS WHAT, NOTHING'S CHANGED, MY MAN JUST BURNED OFF INNER PIECES OF MY NOSE FOR NO REASON AT ALL.
>Meds
Every possible nose spray on the market, every possible sleep aid tea type of thing, every single sleep pill except for the really hard ones (Mostly sticking with Melatonin for now), every single plant based product, every single nasal cream, etc. Nothing's worked no matter what these scam artist type of frickers promised.
Hardly doubt you'll read through this autistic blob but thanks for letting me vent a bit
Is it only at night when you can't breathe and is it a positional thing like only when you lie down?
Both but mostly positional. Feels like someone is trying to drown me on the side I'm lying on and I obv can't sleep coz my brain is constantly firing warning signals "YOU'RE DROWNING, YOU'RE GONNA FRICKING DIE"
Sounds like orthopnea maybe? Does propping yourself up with pillows help any?
They're called isometrics.
I've been sticking to this meal plan that contains eggs, but whenever i eat eggs i get a raging boner for 20 minutes. Are there any substitutes for eggs?
Eggs are high in cholesterol
Cholesterol is the primary building block of testosterone
No idea how you consuming them is giving you a boner, but it can only be good
Why do I never get stronger despite training hard
How close to failure do you train? How much do you eat? Do you follow a certain program?
I go til I can’t get the last rep out on a set, like I get stuck and can’t get it up any further. If I can I add reps the next lift I do, I train a push movement, a pull movement, and a leg movement every time I lift in the 6-7 rep range, calculated to 85% of my 1 rep max. If my form suffers or I don’t feel as good of a contraction i lower the weight by 5 or so pounds or until it feels better. Diet is mostly meat, eggs, organs, and fruit. Recovery could be better, I rarely stretch and I get ~ 6 hours of sleep a night due to early work shifts. I think my ego tells me I’m lifting an appropriate weight when in reality it’s too much, I think this because my left shoulder has begun to hurt a lot on power cleans and OHP. My lifts have improved in the 8 months I’ve been lifting but they haven’t gone up since the 3 month mark, although I’ve been trying to be more consistent with focus and intensity the last 2 months or so
No accessory lifts, just burnout with pull-ups and dips every time. Just OHP, power cleans, RDL one day, alternate is bench, rows, and squats all barbell lifts, 3-4 sets each
Also, why no machines or isolation stuff? You'll look shit without them.
Main goal is athletic performance, might add some dumbbell work in though
Athletic performance for what? If it's just every day tasks, going for a normal hypertrophy program would be smarter. *Functional* training is moronic, you go to the gym to build muscle and strength and use that very foundation to be better at the specific sports/tasks you perform.
Jeff Nippard's Push Pull Legs or Higb Frequency Full Body are amazing, especially the latter. Renaissance Periodization makes good programs as well. You should be able to find these leaks for free online actually, lemme link em (remove the (dot) and put an actual dot there):
https://mega(dot)nz/folder/LnxWDCBB#x4yHd_LSNKClyuw2vLECcQ/folder/an5knAqJ
That being said, you should Google online and see what you can find (don't fall for gimmicky shit please).
I think I fell into the trap of thinking that powerlifting is the only way to get strong, I was always told that hypertrophy didn’t do as much for strength as powerlifting routines. Will definitely look into those programs, thanks anon
My theory on Athletic performance (my current goal) comprises the following 4 tenets: Strength, Mobility, Coordination, Conditioning.
You don't need to train all 4 areas equally.
Strength and conditioning gains will fight each other, but you will make progress.
Set goals for each area and work towards them. For me I'm trying to mostly maintain strength. I'm pounding my conditioning and coordination with Muay Thai. I'm also working towards handstands for coordination. I'm working on opening up my hips for splits and head kicks.
I can tell I have a lot of mobility restrictions too which I’m working on, but it’s taking quite a while to open them up
>goes to failure every time
You should ideally have 2 reps in the tank every set.
>no proper program
Try to find something online that works for you. If your main goal is hypertrophy, I'd always recommend Jeff Nippard's stuff
>same rep range every time
Change things more up, do more stuff in the 8-20 rep range
What’s a good strength/hypertrophy program? My main goal is strength and explosiveness but a little size would be nice too
>Goal is strength/explosiveness
Unironically have you tried starting strength?
Yes I stalled very early on and became inconsistent due to a change in work, got to 170lb bench, 90lb OHP, 145lb rows, 335lb deadlift, 210lb squat, 5x5. Thought about restarting it but I’m still eating in a slight deficit so it’s not quite as easy
Then you should run intermediate programming. It sucks but that's all beginner programming could take you to.
Yeah, I was held back a bit by tight joints affecting form, would I benefit from going again after mobility improves to see what else I can milk from it?
I doubt it. Better to do intermediate programming and eventually start bulking. It's not worth trying to milk the last couple pounds of LP because it's physically, mentally, and emotionally draining to do so and can make adherence to training lax. Also can lead to injury.
get more sleep brother
I CAN'T BREATHE AT NIGHT AAAAAAA
>3 DOCS
>TONS OF DIFFERENT MEDS
>SLEEP PILLS
>SURGERY
MY NOSE WON'T LET ME FRICKING SLEEP AAAAAAAA, WHY IS THIS b***h SUFFOCATING ME, IT'S BEEN A FRICKING YEAR, PLEASE JUST STOP
Absolutely know this feel. I feel more rested if i can just lay in bed and not sleep than if i actually do fall asleep.
This. Just peacefully vibing in bed without feeling like I'm being suffocated would feel so good
Which meal plan is better?
I have my protein before gym and a banana after gym. Probably considered wrong way around, not sure
It's good to have a small meal with protein/carbs before the gym. Banana beforehand for fast acting carbs/potassium. Post workout best to get a decent amount of protein and bulk of your carbs to replenish your muscle fibers
How do I get the dumbbells into position for pressing without unlocking my shoulders? It's impossible to get tight once I lay on the bench and when I kick the dumbbells up my scapula can't stay retracted
How do I make gains on a food budget of $300 a month? Pic unrelated
i used to only spend $100 a month on food.
I bought eggs, bread, peanut butter, oatmeal, milk, and whey. Occasionally I would buy ground beef to make meat sauce for spaghetti.
idk where you live but here meat is reduced from -30% to -50% if its a couple of days from the expiration date, maybe worth considering?
Anyone got that "god tier cum" infographic or any others on sexual health?
>200% increase
>major boost in load size
>double your load
>triple your load size
So according to this chart, by tomorrow evening I should be shooting about a cup of cum out of my dick.
Because dips and low cable crossovers exist
is there some cardio movement with high intensity like burpees that doesn't upset the stomach? burpees slosh around the stomach too much
maybe rowing but I don't do cardio
I like the elliptical, because it can be as hard or easy as I like, and it’s easy on my joints. You can just not slosh your stomach around on it
do more burpees, the discomfort will go away
cardio before eating
What are the implications of doing 8 weeks of a a deficit of 0 calories? Not fasting, but after factoring my 140k steps a week, and (if I even manage I doubt it) 6, 14 miles bike rides. At a 1100 calorie intake I am essentially eating 0 calories a day. All the calories are from protein btw and I'm taking vitamins... My fatigue will be through the fricking rough I know, also I've felt what it's like to have 0 to no fats, this is just a theory, well sorta, the deficit and 140k aren't, the bike rides are.
You will feel like shit, tank your test levels, probably lose a ton of muscle
At what weight should I use straps for deadlifting? Naturally I want to put it off for as long as possible but atm I'm only lifting 70kg which I know is low asf but my forearms are getting tired so as an additional question what extra excercises can I do to target forearms and help them along so I can keep lifting without them?
Farmer walks, dead hangs, heavy shrugs. Keep doing deads even if your grip gives out, it’ll get stronger
this, if you cant perform compounds unassisted (belts, straps, slingshot) then
1. you cant actually lift the weight
2. your injury chance skyrockets
and on that note, control your negatives. Only time its acceptable to drop a deadlift is on a PR/1RM attempt.
Is it unhealthy to drink a beer or two when I'm fasting? I know it will break my fast, but I have plenty more fasting to go so I'm not worried about the calories. I just want to fit in at an event.
grow up. just tell people you're not drinking tonight. if you don't break your fast with food first anyway you will feel incredibly ill drinking alcohol.
Why does my left hip clunk when using rower. It doesn't hurt but is mildly disturbing. Is it tight hip flexor or something else weird. Does the same if I lay on my back and lift leg straight up and down.
prob just shitty hip mobility. after light cardio or leg day perform stretch's to open up your hips. Looking up routines for splits are your best bet.
Thanks for advice. Will look into
Similar problem - my lower back, above the waist, clunks during pushups, leg lifts (lie on back, lift legs) and handstand push-ups. This doesn't cause pain however I have a weak core and ass muscles.
Whey? Casein?
Which one, why and when?
Are box squats a meme that I will get laughed at for doing?
My knees have been aching like shit the last couple of workouts so I’ve had to reduce weight but even that isn’t great.
not a meme, but not a complete substitute for squats. they're good for strengthening specific muscles/zones of the squat depending on how low the box is. if your knees are aching maybe take some time off legs completely and go to a physio.
if youve been progressively overloading on squat for over 3 months and your knees are getting built up fatigue, you may just wanna hit a deload cycle for a week or two
Knees shouldn't hurt from squats if you have good form. Try using a hack squat sled and make sure your knees are never passing over your feet during the movement
I'm still recovering from a herniated disc in my lower back and can't do any serious squatting or squatting related exercises.
What should I replace them with?
I developed some inner pec pain a few hours my push day. Dunno if it's from the benching or dips. I wanna know if this is a sign of the muscle being close to tearing. I've seen that video of the guy who tore his pec on the incline bench and he said that even before the set, he had weird pain in his pecs. I don't wanna end up like that guy.
They declined!
tfw rep or weight pr on every exercise
these workouts are the best, guess there are perks to being a dyel
I just got a new job and I want to change my gym schedule to be in the morning before work. What should I eat for breakfast beforehand that is quick and will give me maximum lifting power?
b***h you're a grown man, figure out what to have for breakfast on your own
oats banana eggs
nothing, hit a fasted workout. drink water and hit the treadmill very lightly for 10 mins and you wont have hunger pains for the lift.
if you have to eat something banana or kiwi used to be my go to
if you want a full meal youre on your own. i hate lifting on a full stomach
My knee suddenly started hurting a few minutes ago then I got up and walked around a bit and it feels a bit better but the part of the quads that meets the knee feels tense and sort of weird. I haven't done any leg exercise today or in the past few days besides a little jumproping and bike. I may have dropped a bit hard off a pull up bar but I only felt that in my ankles. Did I somehow frick myself up? Everything moves fine.
just put some ice on it and relax dude, if you're this neurotic about random aches and pains you're in for a bad time when you get more advanced
It was a sharp pain and new for the area so I'm worried.
the course of action for any sort of pain/injury is to rest, ice if appropriate and if it persists go to a doctor/physio
Thanks I'm icing now.
icing only stops pain, but slows healing, so if the pain is manageable just rest
For me is because if you fail there is no way to bail, and if there is nobody near to help you you are fricked
How do I stop my joints from cracking. My hip is always popping when I stretch it.
Should I wait longer between workout types? I find that when I workout if I go heavy with my first workouts my other workouts seem to suffer. For context I am hitting the same muscle groups. I do leg day, back/biceps day, chest/triceps.
And how do I "activate" my core without a belt? I have been told its not sticking out or sucking in your stomach. I have been told to just do if I was about to be punched but that doesn't really do much for me. I am not sure if I have the right neural connection since I have been sedentary for most of my life. Is there any trick?
1. You hit the nail on the head. Shorter inter set breaks carry over more fatigue lowering max hypertrophy and thus gainz you get from a workout (according to the current literature)
2. Try to exhale but stop it with your abs. aside from that, look up squat university, they prob have a good video on it.
so, I should work hard on my first workout set, being something like a compound movement set but give myself like 2 minutes between sets? For example, on chest day I start with a bench press then move onto things like chest flies near the end.
2-5 min for compounds (bench), 1-3 minutes for other movements (chest flies)
Feel it out, more time is better to a point.
You mean bracing? You breathe in and expand 360° around your core (abs, obliques, low back) and then you flex your abs, obliques, etc. If you look up Chris Duffin's videos on bracing on YouTube they should be helpful
>Controlling deadlift negatives
Completely pointless to do for your main style, you'll just artificially limit how much you can lift for no good reason. As an accessory it's fine.
Is there some goto calisthenics program for beginners?
It's not in the sticky.
Try this website: startbodyweight.com
It has everything you need, exercise progressions, warm ups, stretching, explanations of exercises, advanced calisthenics.
Thanks will check it out
posting this here because i wrote out a really detailed answer to some questions in that kava thread and then the jannies deleted it:
nothing really that weird like tripping. just a vague sense of fatigue, nausea, stomach upset but not really any specifically. occasionally, it would make me switch between anxious and sedated rapidly. also, if i drank a lot it made me become like, wistful, which is kinda homosexual but essentially accurate. sometimes would get depressed/suicidal thoughts. either way it was such a fricking roulette wheel i eventually said 'not worth it' and binned it entirely. i will occasionally have a small amount because i dont learn my fricking lesson ever lol.
uhhh, not really but i could see how it could. kavalactones cross a few drug classes as far as effects go (again, cant really remember the reading i did on it). its supposed to be an anxiolytic so if you get social anxiety it could maybe have a positive effect for you. but it is also a bit of a depressant and will make you more sedated. some people even get a rush of energy like caffeine apparently.
its nothing thats going to knock you on your ass, i wouldnt even equate it to alcohol in that regard. if you are curious, im always one to say give it a shot. i have somewhat of a history of fooling around with unconventional intoxicants. i just want people to know what theyre getting into before they do it.
oh it tastes like fricking mud though and numbs your tongue, fair warning
you delete that but the fricking dicky thread is still up for hours? frick you jannies reeeeeeeeee
Is this guy attractive or normal looking?
he's wasting a lot by being fat
he has a solid eye area, good hair, and clear skin. he needs to lose weight and grow out his hair.
It's not really necessary for ideal upper-body development, although the angle can work well for some who have impingement syndrome and can't bench flat. I'd personally rather do weighted dips, which according to electromyography, activates more total muscle fibers in the upper body.
Too much volume? Can you do too much volume?
Im doing 5x5 sets on a workout, together with abs and legs. I'm taking about 75 minutes to complete the workout. Im also on a cut. Could this amounts of volume cause me to lose muscle?
i'm doing PPL once per week, take every set to failure and do as many sets as i can (i do the whole routine as a superset with rests inbetween). i'm ok with my program, but i read that training a muscle group at least twice per week is most optimal. is my program bad? should i switch to something different?
>take every set to failure
>do as many sets as i can
>i do the whole routine as a superset
jesus christ. how do people get roped into doing crap like this?
whats bad about it? i just did what took less time, i have no idea how to build a program.
everything you're doing is far too exhausting and fatiguing and I don't see how you could be progressing and getting stronger.
>take every set to failure
Sets should rarely be done to failure. Close to failure is best (a couple reps left in the tank) except maybe on your very last set. Rest in between every set. 3-5 mins for compounds, 2-3 mins for isolations, generally speaking.
>do as many sets as i can
this is called junk volume. Doing more than five sets of the same lift is pretty much pointless (there are SOME exceptions). 3-4 sets is enough for most lifts. even if you CAN do more it is not necessary.
>i do the whole routine as a superset
what does this even mean? you do one set of each lift and then rest and so on? bizarre. Supersets are good for isolations if you don't have much time to lift, but only if you're alternating just TWO lifts that hit different muscle groups. definitely don't superset your entire program or compound lifts.
>i read that training a muscle group at least twice per week is most optimal.
correct. even three times can be good if your program is structured properly to account for that sort of frequency. obviously with PPL you can't do that.
>i just did what took less time,
what sort of mindset is this?
>i have no idea how to build a program.
clearly. good thing is you don't have to. there are hundreds you can choose from based on what you like to do in the gym and what your goals are.
https://drive.google.com/drive/folders/14ciUaYHzApCxOYjC_OJaF9au0BIp5ieK
https://drive.google.com/drive/folders/1U1zSdTBhaMxzN8kYzo0dx7LvaqYscqL_
https://drive.google.com/drive/folders/199qFm7iMBQ_HlOL-oltq1VdUaOw28HZr
I already never manage to do more then 3 supersets. What I do is: do big exercises first (pushups / squats / whatever), then add a bunch of isolations (all 1 set to failure), and that makes 1 superset. I rest a bit after I finish and repeat 2 times more.
Should I just do 2 supersets only then?
frick me. just read the sticky.
Can you at least say what am I supposed to do? Do less sets and not go to failure?
cant you read my post? I already explained that..
you just gave a link to a gdrive full of pdfs. i'm not reading all that and i have no idea what those programs do to begin with. i'm not interested in powerlifting, i'm interested in bodybuilding only. i don't care about SS because I'm doing bodyweight + band workouts and i'm not a powerlifter. is there any decent program for having PPL with just a few compounds + lots of isolations?
>is there any decent program for having PPL with just a few compounds + lots of isolations?
Literally the reddit PPL. If you dislike even dumbbell compounds (incline DB press, lunges, etc) just go:
Pull 1:
Deadlifts
Lat pull downs
Seated cable row
Cable pull overs
Bicep curls
Face pulls
Push 1:
Bench press
Cable flyes
Machine shoulder press
Cable tricep pushdown
Cable tricep kick backs
Lat raises
Legs:
Squat
Leg press
Leg extension machine
Leg curl machine
Seated calf raise
Pull 2:
Same accessories, different main lift (Barbell row)
Push 2:
Same accessories, different main lift (OHP)
Legs 2:
Same workout
You can replace those barbell row main compound with weighted pull ups if you want.
ok thanks. but how do i adjust, let's say, pushups? i can do 3 sets till failure, but it takes me a week to recover. should i better do 2 sets till failure if i want to do it twice a week, or 3 sets but cut short of failure by 1-3 reps?
you're a hopeless lazy c**t
Help. I'm going to the beach in 10 days and I need to go down from 17% bf to something less fatass. Do I have any chance? How much caloric deficit? Help
people always start way too fricking late. at this point, the best choice you have is literally just fast. because at -500 cal deficit, you will only lose 1lb/week. if you want fat loss so quick at all cost, fasting makes sense
It is a surprise trip for my birthday. Originally I would be sitting on my ass playing shit on my PC
This is me btw, my scale tells me I'm at 16.9%. So fasting is only skipping breakfast and having a 500 cal deficit at the end of the day? I'm doing a 40p/40f/20c cut btw. Cutting as much carbs as possible
fasting is when you don't eat anything for at least 24 hours. usually longer. you look good anyway I wouldn't be too worried.
Is there an inherent benefit to say, benching 200lbs on a bar 4-6 times vs benching with 40 lb dumbells 12x (or however many)?
If I couldn't get to a gym but I could definitely acquire adjustable dumbells and do the same exercises (obviously lower weight but higher rep) would I be wasting my time in comparison to heavier weights?
My back locked up the other day while vaccuming. I couldn't even stand up straight yesterday. I can stand up a bit straighter today. It is still locked up. Should I try for a deadlift PR tomorrow or not?
Should I stop my cutting if I'm getting elbow tendinopathy or just remove the suspect exercises until it gets better? I reduced volume on those exercises but it seems to be creeping back.
forgot attention grabbing image
>Ikea shark
Oh no no no
Tendinopathy doesn't get better with inactivity only worse, you have to work through it. Identify what is causing the issue and fix your form or cut it out completely like you say.
fug, thanks. Guess no more weighted pullups for a while only chins.
Make sure to keep track of the situation because the gains goblin works in mysterious ways. I used to have pain in my left elbow when bench pressing and naively assumed that it must be because of my bench form. In reality it was my squat that was causing the issue. My elbow tendon got aggravated during the squat but the pain only appeared when benching. I noticed this because I was feeling restless on my off day and practiced my bench form using the empty bar. wienery as I am I loaded up the bar and when I reached my work weight I felt no pain even though I did the day before. That's when it hit me.
How to get over a bench plateau? I seem to stagnate at 90kg and have to drop back down to 80kg. I'm eating well and hit the gym daily. All my other lifts are improving but it's only bench I'm struggling.
How do you dose zinc right? Don't go over 30 mg/day right?
Also wasn't there any other supplement you are supposed to take on the side because of zinc?
I widened my stance when doing deadlifts recently and my lifts have shot up. Is that normal? Do people normally not stand wide enough on a deadlift?
There is. You can easily find that on Google.
>If I'm burning calories do I need to do the thing that helps burn calories
What I mean is, if im eating consistently at 500 calories below maintainence with no issues, would doing cardio speed up fat loss in terms of like metabolism etc? I dont need the cardio to burn more than the 500 kcal per day and dont need it to allow me to eat more and stay at the same level of deficit.
Dumb question but if im cutting do I need to incorporate cardio as well as eating at a deficit? What are the benefits to incorporating it in terms of fat loss?
Worked out yesterday (Wed), but I only slept 5 hours since then.
Tomorrow (Fri) is a light day.
Should I rest tomorrow and work out the day after (Sat)? Monday is medium day, and Wednesday I go hard.
I only know that muscle protein symthesis peaks at about 36h or so, nothing much on recovery besides you need 48h at least before working the same muscle group. Any tip is welcome.
Dude it's only lightday. Do it and go to bed early.
Post your routine and diet
Your body should be mostly repaired by the next day and the finish up repairing the second day
That's the thing I just started some new shit this week.
2x3 frontsquats with uneven KBs
2x5 goblet squats
3x6 floor press
8x10 alternate hand swings
4x farmers walk with uneven KBs (60s x2 then 40s x2)
It's just some full body stuff that I was doing before but changed it a little to add double racked front squats for abs and the farmers walk are finally a little heavier (24kg+28kg, instead of 20+24)
>why uneven
Because I'm poor.
As for the diet, I'm eating carnivore, with a heavy emphasis on cheese and salami, getting 160g+ of protons at 72kg/160lbs (188cm/6ft2 lankoid); 6 raw eggs during the anabolic window for good measure. OMAD with a 6 hour feed window, but with enough in a 4h window to get enough of an insulin bump.
The hot weather's been fricking with my sleep schedule though.
There's a gym I go to occasionally that has equipment welded by the owner himself. The gym is kinda of low quality but they have a (welded) GHR that no one ever uses because the crowd it attracts is mostly bodybuilders.
Is it in bad taste for me to ask the owner if he'd sell the GHR to me and I'd add to my offer that no one ever uses it anyway so it won't affect his business?
Also just in case anyone wants to know how cheap the gym is, you can work out on a per session basis for the equivalent of 50 cents (USD).
Two questions
1. DOMS/pain in forearms after doing BB rows as a beginner, normal or are my forearms weak?
2. Are two bicep lifts enough to stimulate growth? I hate biceps and doing them
Which youtuber has the best videos on exercise form? Is scott herman fitness legit?
Arginine doesn't do shit and I don't fap at night
I need "a fascist worked out today it was me" picture with brian shaw. Google shows 0 results. I wonder ~~*why*~~.
>You can do more quality volume if you do it twice a week
>Pull/push/Legs
>PpLPpLx
i can only go up to 3 sets to failure on every exercise. should i just stop at 2 sets then?
Just lower weight on the last set. Doing a drop set on the last set is normal and it feels great to truly hit a failure point and understand your limits. Great for gains too
milk gives me acne whats the best thing to drink instead
Is coffee actually good for you or not?
pros:
—caffeine is a stimulant, increases focus, and is in most pre-workouts
—some mild benefits that are half-researched and may be BS
cons:
—gives you the shits
—is acidic
—stains teeth
—good coffee isn't cheap
—instant tastes like shit
—for best flavor you may want to get a coffee machine which is inconvenient
—caffeine can disrupt sleep and over 300mg/day can be detrimental for health
—caffeine also can impair temporarily absorption of minerals
Over 5 cups a day drops your odds of getting Alzheimer's by something crazy like 75 or 90% into your older age.
It's really, really good. Drink it black with a very small snack, or with a splash of cream. I prefer the flavour of black coffee, but on an empty stomach your body adsorbs it mad quick.
Yeah, probably because you die of heart failure first.
Either should work if you create enough growth stimulation.
Either you are not warmed up properly, do not perform the exercises properly or you need some stretching. Had a similar problem.in the beginning and it all disappeared once I started to do a few very light weight reps (5-10) on lat pulldowns before starting the actual sets.
pros:
>antioxidant
>bronchiodilator
>strenghtens the heart muscle
>diuretic (detoxifies your body)
>great coffee can be cheap if you buy from local, small batch, roasters or better yet roast it yourself. Takes 20 minutes from taking out the frying pan to putting the washed pan on the dish rack.
>best flavour is from a $2 indestructable french press
cons:
>get stuck in with the 'coffee is a status symbol' buttholes.
>hot in the summer and cold brew takes too long to make.
Coffee drinkers have a lower incidence of thyroid disease, including cancer, thannon-drinkers.
Caffeine protects the liver from alcohol and acetaminophen (Tylenol) and other toxins, and coffee drinkers are less likely than people who don’t use coffee to have elevated serum enzymes and other indications of liver damage.
Caffeine protects against cancer caused by radiation, chemical carcinogens, viruses, and estrogens.
Caffeine synergizes with progesterone, and increases its concentration in blood and tissues.
Cystic breast disease is not caused by caffeine, in fact caffeine’s effects are likely to be protective; a variety of studies show that coffee, tea, and caffeine are protective against breast cancer.
Coffee provides very significant quantities of magnesium, as well as other nutrients including vitamin B1.
Caffeine “improves efficiency of fuel use” and performance: JC Wagner 1989.
Coffee drinkers have a low incidence of suicide.
Caffeine supports serotonin uptake in nerves, and inhibits blood platelet aggregation.
Coffee drinkers have been found to have lower cadmium in tissues; coffee making removes heavy metals from water.
Coffee inhibits iron absorption if taken with meals, helping to prevent iron overload.
Caffeine, like niacin, inhibits apoptosis, protecting against stress-induced cell death, without interfering with normal cell turnover.
Caffeine can prevent nerve cell death.
Coffee (or caffeine) prevents Parkinson’s Disease (Ross, et al., 2000).
The prenatal growth moronation that can be caused by feeding large amounts of caffeine is prevented by supplementing the diet with sugar.
Caffeine stops production of free radicals by inhibiting xanthine oxidase, an important factor in tissue stress.
Caffeine lowers serum potassium following exercise; stabilizes platelets, reducing thromboxane production.
>Are burst blood vessels when lifting something to be concerned about?
Posted in the last thread but didn't get an answer. When lifting heavy I get bruises on my arms. I guess they are burst blood vessels.
Do they look like tiny red dots? Those are normal.
Yeah, from about a half cm to 1 cm in size. No pain. I know it's not a concern but does it mean I'm lifting too heavy and should take it easier?
No, you're good.
Bros I always go for the cheapest meats I can find, been basically Saitamapilled lol, and this week it seems that ground beef and pork is on sale.
My question is it alright to buy some, make patties and put them in the freezer only to take them out some hours before and fry them in a pan(cast iron, so I'll apply just enough oil so that it doesn't stick)?
>Is it ok to prepare meat then freeze it for some time before cooking.
Yes. You can freeze it for months and it will not be a health hazard. As long as it's at room temperature for less than 4h you should be safe per the fda.
>They lift as wide as they can with their arms vertical with legs inside
So I'm fricking it up, then?
Anyone got a good dumbbell program? Can't afford the gym yet
Just do any barbell program but with dumbbells
Got a good barbell program?
My physiotherapist told me to take the next two weeks off from training. Should I continue to bulk as usual, or should I make some adjustments? Thanks guys
Lifted for 2 years. Stopped for 1 year and a half. Picked up lifting again. Recovered most of my strength but my joints hurt.
Besides rest, what can I do?
Any protips on how to keep the heart in shape too? Most likely some cardio but I will take any advice I can get (tapering benzos, my heart doesn't feel too good).
because its an exercise for Black folk
Whenever I have sex, my scrotum always shrivels up very tightly and because of that my right nut will occasionally get "stuck" in my body. I have to pause and massage it back out before I can continue. It'll usually happen if I'm contracting the kegel muscles hard during sex. My scrotum always stays very loose if I'm wanking off so my nut never gets sucked into my body.
My question has 2 parts;
1) How to I ensure my scrotum stays nice and loose during sex?
2) Is my right nut behaving normally and is there any way I can prevent this (aside from having a relaxed scrotum)?
Non alcoholic beer after work out?
-good?
-bad?
-doesn't matter?
It's mostly carbs with water. I'd say it doesn't matter as long as it fits your daily cals. It's on par with fruit juice, and coke, so be mindful, don't drink a whole lot.
Disregard other anon, slightly.
Non alcoholic beer is goat. German athletes drink a frick load at the Olympics. It's low cal (like 30-130 kcal per drink), so it doesn't blow you macros the frick out. But you still get all the benefits of beer (apparently in small doses it's good for anxiety répression and whatnot). Also it's isotonic, so it's GOAT after a hard run.
Should I supplement zinc?
I feel like it's hard to get enough of it from regular diet.
Heard zinc is good for all kinds of things.
Will i look good simply doing these?
Can i use Casein for my shakes in the morning?
can I efficiently follow a SS/SL routine while being in a caloric deficit? I am already a bit overweight and want to lose some fat, but at the same time I really want to follow the 5x5 routine since it has been the more efficient and fun in the past for me.
182 cm x 86kg (5'97 x 190 lbs)
just follow it until progress stalls, when it stalls start eating more.
Does cardio really burn muscles?
So im not entirely a newbie to lifting but i havent lifted properly in years. Is it okay if i follow stronglifts 5x5 and do additional shit after im done with the 3 preset workouts, like doing dumbell bench press?
Is there any downside to dirty bulking if I'm healthy and don't care about getting washboard abs?
Just don't go overboard on the sugar. You'll be shredded everywhere but the midsection.
how do i efficiently get out of skinnyfat mode
>been lifting for a year
>6 months of SL
>7 months of 5/3/1
First 5 months i ate maintenace because i was dumb, after that i bulked from 74kg to 79kg
Last 3ish months i've cut drom from 79 to 74 again
I was about to eat more come september.... but my gut still irks me
Are there any health issues with too much protein? And how much is too much?
150mg is the usual max, your organs could start failing
Well frick, I don't know hot to get my calories then today when I have already 130mg protein
If I eat two eggs then I'll have dosed myself 100x your recommendation. Why are my organs not failing. Am I a superhuman?
I typoed, I meant grams
Eat turkey
Finished uni earlier this year, got a job. Now I basically work and lift and don't do much else. I can't seem to find the energy after work to do literally anything? My day is below. Wtf is going on bros?
>Wake up around 7
>Gym, shower, breakfast
>Commute to work by 830, coffee
>Work 9 - 1230, break for lunch, espresso sometimes
>Work 130 - 6
>Go home, pick up/cook and eat dinner
>Shower, bed by like 830/9 max
I have zero energy outside of this. It's terrible, feel like I'm just surviving. How do I fix?? Hormones are fine too btw
I guess I should mention my job is boring af but can I literally deplete my energy like this?
EU Anons now that MFP is cutting off free users from scanning bar codes, which app are you gonna use?
They are? I literally just started using it. Fml
Cronometer
Hang on, I’m in the UK am I ok?
Is there any benefit to getting protein from natural food vs just gulping down scoops upon scoops of powder?
Whey protein, while a complete protein, still has unequal proportions of amino acids. You will get more bang for your buck by eating a variety of different complete proteins. From what I understand, you expend all amino acids at about the same rate for protein synthesis but if one runs out early you become bottlenecked.
What's a good dollar per pound fpr bumper plates?
Is it possible to look reasonably muscular with just dumbbells and an adjustable bench + bodyweight? I'm getting a little free space in my garage soon and I'm poor so I was thinking of a dumbbell + bench setup and maybe a dip/pullup station. I'm also a manlet (5'5")
i recently got a pullup bar, however my calluses? just below my fingers start hurting like a b***h after doing a dead hang for 10 secs, theyve been there for a while but they just giga flared up doing this. will it get better like it did while lifting regular weights or am i fricked
also i cannot for the life of my pull myself up when my arms are fully extended, doesnt matter if chin up or pull up, what is the weak point for this? what do i need to focus on?
if you cant do a proper pullup usually people do the horizontal pull ups and "pull downs" to get the muscles ready. Personally I found this only "meh" for progression
The best thing was using resistance bands from the bar to your feet which essentially pull you up, which makes the motion much easier. I became able to do proper pullups very quickly after that
6 Best Ab workouts I could include do , wether by themselves or incorporated with weight training in my ppl regime ?
I've been working out for 2 years now and lost 14 kilos and also gotten in good shape in all my region except the abdominal, I feel like im narrowing down on that target but I also feel like in order to see my abs I need to do exercises so im looking for recommendations.
Thank you in advance
Because you don't go to the gym
What does 1/2/3/4 mean?
I can do 90kg for sets of 12 on plate loaded pulldown and can strict DB row 35kg for 8 but I can't do a single pullup while weighing 90kg. What gives bro, when will be able to do a fricking pullup?
I been doing PPL but I do 3 days on 1 day off instead of 6 days on 1 day off. Am I fricking up?
>24 hour fitness
>almost all of them close at 10pm
What the actual frick is this bullshit. Any other gym recs that are open 24 hours that could potentially be around me? Im in LA
Lived east coast and midwest, prob some BS covid thing or business law because you live in the worst state.
Will getting fitter fix my fricked spine? 25 with an office job and not much exercise currently, and my spine's started popping and cracking more and more frequently to the point it's almost constant now and I get distracted by the discomfort and built up sense of tension
Yes, your spinal erectors are prob non existent. Focus on posterior chain workouts.
Google Reverse Hyperextensions.
Great for targeting the lower back and can be done at home with a table.
Estimated orm’s;
Bench: 82kg
OHP: 49kg
Bent over row: 95kg
Deadlift: 112kg
Zercher: 95kg
5’7 ~180lbs. I’ve done boxing on and off for a couple of months. Never actually spared just done pad work. Would I get beat up in a fight?
Your lifts would have no impact since you're not much stronger than the average person
I’ve been lifting for around a year now, with some lifts like deadlift and bench only 6 months in total. How bad is this progress?
It's pretty bad but you'll get better
I hope so. I’m doing 3x5 to try and increase strength more and to push myself more. Maybe my diets impacting progression I don’t know
what are your daily macros like?
my goto system
at least 1g of protein per pound of bodyweight
under 100g of carbs a day
fillout rest of bmr + goal calories with fats
(note: i dont adjust intake based on my exercise on a given day)
ex. currently im 170, my bmr is about 1800 cal and I'm maintaining weight
200g protein (i just round up + its more satiating)
100g carbs
70g fats (the exact amount needed to get to 1800 cal)
if you're only eating up to your bmr, you aren't going to get stronger. you need more calories. less protein, more carb.
I'm not trying to get stronger at the moment. I'm maintaining strength while losing fat for Muay Thai.
Also 100g of carb is all i need to get the most out of my lifts and training. Anything extra is just spiking my insulin needlessly which is bad for my fat loss goal.
>I'm not trying to get stronger at the moment.
>I’m doing 3x5 to try and increase strength more and to push myself more
which one is it anon?
you got the wrong guy
im not doing 3x5s, all my lifts are 4x8 - 4x12
>since you're not much stronger than the average person
lol no
Yes, everyone's tough shit until they get punched in the face.
All your planning and training with mits goes out the window. You have to learn to dodge, keep your composure when being hit in the face, and counter attack.
You will only get that from sparring.
Why are my arms skinny from the front? I'm doing 22kg seated dumbell curls 4x6 (wokring my way to 10 reps then increase weight), 18kg seated hammers 3x10 twice a week, then usually 15kg reverse ez bar curls 3x12 once a week for forearms.
mainly genetics
however if you downed the weights and upped the reps to increase hypertrophy you'd get more size then strength (bodybuilding vs powerlifting schools of thought)
So i have a rice cooker and nothing else right now, If i cook rice and mix in canned chicken will that be okay?
No that sounds like it would be disgusting
You were right the chicken smells slightly like and has the consistency of tuna. I feel sick.
How the frick do you see canned chicken in a store and think hmm I should buy that lol
I cant cook rn, i thought it would be an okay source of cheap protein.
Try tinned fish? Mackerel in olive oil, sardines in tomato sauce go well mixed with rice, veg and seasoning.
if you have a fridge to store it, you could buy a full roast chook and eat it over a few days. would be better than canned meat.
Ok this may sound autistic but why does it seem like my muscle growth only comes in bursts sporadically? It's like the growth isn't linear.
checked
because you see yourself everyday, so your brain doesnt realize something is different until there is a big difference.
You want better motivation, take daily progress pics. You will see how much you are growing (or how much you are not and maybe reconsider your routine)
What's a good supplement/medication that makes studying/reading/researching for lots of hours easier?
Particularly on weekends when I have the time. Wanting to start a business in future. Working 60 hours to stack the necessary cash. Need to do more research but my brain screams at me when the time to do the extra work arrives.
modafinil, adderall, ritalin, 2-fma
Thanks
If you’re overweight, is it better to build muscle and then cut or cut first the build up?
I would personally cut first and make sure to still do work at the gym regardless. Due to the noobie-gains period at the beginning of everyone's journey, you will not need to worry about cutting vs bulking.
The change from fat to fit can be nicely paced with a moderate slim stage in the middle for the sake of your overall health and morale.
I've let my boyfriend ejaculate in my butthole for a week straight. Should I get a booster for monkeypox? /misc/ didn't want to help me so I figured I'd ask here.
>sticky, clammy skin
>take a shower, scrub all the frick over, rinse completely
>dry off
>sticky, clammy skin still
What the FRICK is happening I'm losing my mind
Gradually lower the temperature of the water before you get out of the shower so your body adjusts to room temperature and you don't start sweating.
How can I like working out again? I haven't enjoyed it since I was 22.
I don't enjoy it nearly as much as I used it. I merely don't hate it as much as I fricking *hate* the idea of getting fat
Is this a good form for squat?
where is the barbell?
Can I bulk while doing exclusively calisthenics? Or would it be smarter to use weight training while bulking?
Can someone start a push-up thread for me, please?
Why can't you do it yourself? Better yet, keep the catalog clear by entering a random thread and looking at someone else's post numbers to use.
You could also use a random number generator, too. Hell, even using the number on this exact post of yours could work.
good idea, thank you. I will use the number on this post if it is higher than my first.
Why do my shoulders click and pop when I do lat pulldowns
Are pistol squats a good replacement for split squats? I like them way more. Is there a good way to load them?
Pistols won't hit glutes like Bulgarian split squats will.
If you "like" the exercise then it's not a good routine.
Only work on the exercises you hate until you perfect the movement, get stronger, and stop hating it. That's when you move on to something else that you hate.
You will not grow until you learn to systemically exit your comfort zone.
Benching is a useless coping exercise.
Do chest press or DB press instead.
Is canned tuna a good substitute if you can’t get good f while fish?
*good whole fish
Forgive me father for I have phone posted
Canned tuna isn't even fit for house cats. I wouldn't eat it at all, but if you HAVE to I would limit it to once per 1-2 weeks. Shit is ALWAYS processed heavy metal laden garbage.
Are deenz good?
I got a red spot on my eye after deadlifting should I worry?
pic?
I'd get it checked out. Looks like a normal rupture from high blood pressure. Pretty sure you wouldn't have vision distortion from this alone.
I'd suggest you try and avoid what led to this for a while, and get plenty of shut-eye and put a lukewarm towel on your eyes every so often.
It's nothing, yeah, but you don't want to exacerbate it.
how much zinc should i take daily
25-50mg
Uncooked red lentils have about 26g of protein per 100g. But when I look up the food values of cooked ones it says 13g of protein. Is that only when I pour away the water? What are the values if I let them cook until all the water has vaporized?
stop being a poojeet
i upped my fat intake from ~70g a day to almost 100g a day, mainly through eggs, walnuts/almonds, i added 20g of peanut butter to my diet and my shits get a little more soft, my farts became less "brappy", is it the peanut butter or just the increased fat intake in general? i dont think peanuts itself are a problem, at least they havent been in the past, so not sure whats causing this. its not really a problem yet but i kinda miss my fat logs.
im also missing a gall bladder so might that be the reason or is an intolerance more likely?
im planning on adding fattier ground beef/pork to my diet occasionally since im a poorhomosexual but i dont want my shit to become runny eventually
is this good way to progress for one arm pullups
yes
Any recommendations on how to train triceps with chronic elbow pain?
Btw it's mostly bad the more my elbow is bent while there's tension on my triceps tendon. I can do kickbacks with no pain but they suck. Most pushdown variation also hurt.
>I can do kickbacks with no pain but they suck.
Do you do them using dumbbells? Doing them on cables is much better.
should i quit my ssri cold turkey? they don’t work and i’m too lazy to refill them
how long would withdrawal last?
I took paroxetine for 2 years before my shrink prescribed me something else.
I had brain zaps, really dilated pupils but that was about it.
how long were you off it? did they go away eventually?
That was ten years ago, I was prescribed a neuroleptic instead which I took for a month I think before flushing those poison pills down the toilet (risperidone, I also cold turkey'ed that shit).
The symptoms probably lasted a week top.
thanks for the input
i’ve just come to this realization that they don’t work and now i’m discovering how shitty they are for most people by reading the subreddits
but most of the doctors are like “just stay on it!!”
idk what to think but i just wanna stop taking all these fricking pills
I can't keep my shoulder blades tucked during bench and I keep having pain in my front delts
Are there any exercises that might help me with that?
Being unable to maintain scapular retraction is usually due to a combination of a weak upper back and a lack of repetition with the movement ie you haven't done enough reps with bench that you can maintain retraction during a hard rep without consciously thinking about it. For the latter all you can do is give it time. For the former, upper back work like facepulls, wide grip cable rows etc will strengthen you over time. It's fine to not do BB bench for a few months until you build up some upper back strength. You can do DB presses since it gives you more freedom to feel out a ROM that won't hurt your shoulders.
any 5"8 people ITT?
i feel like im cutting with way too few calories ~1600
I want to look as good as possible. What routine is the best for that? I'm thinking PHUL or PPL
What are some good exersizes for ankle mobility for squats
What is the lower bound of acceptable BMI? I can find 18,5 and 20 which for me makes like a 7kg difference which seems huge
BMI is not a good in general.
Just get plenty of rest, sleep when you feel like it and remember to drink water BUDDEH
I have the flu (not COVID) and I feel like shit. I also have a small home gym. Obviously I can't spend a whole hour working out or I will die, so if I do one routine, wait an hour or two and then do the next is that going to kill my gains or is that acceptable?
can i marry someone that had weight loss surgery? she has a ton of loose skin now and claims she is going to get it removed. yes/no? pros she can never get fat. cons, she has a ton of skin.
It doesn't matter either way man, but this question alone is a huge red flag on you.
They're at best -nil-.
yeah appearances matter to a degree
do cheat days actually work?
I feel really sore in my hips after squatting. Kind of above the quads. I spend a while stretching them out beforehand, even stretch my ankles. What would help me here?
have sex
you're cum-maxing for a reason.
if you don't do it, it'll just come out on its own in two weeks.
The body is more resilient than you think, and yes, working out in the morning is the best.
yeah but they shouldn't be a major deciding factor ya doofus.
You'll get strong and lean if you do it right and don't cut much.
Then it's not really a cut tbh.
Can you get stronger if not bigger on a deficit? I'm fasting on alternate days and eating TDEE-400 on lifting days. Losing fat is the priority atm but I don't want to break the liftan habit
while regular cycling i sometimes feel a weird discomfort in my hip, does that got sth to do with hip flexor mobility? im a former fatass and ive heard ppl like me would notice problems like that.
ive also got the issue that i cant keep my lower back on the ground while raising my legs despite working my core for 6+ months, is there a correlation between these two except for me having a weak core which i doubt but its hard denying it when i cant keep my lower back on the ground. ive also got anterior pelvic tilt
If I'm on a zinc/maca/l-argenine/lystheine/etc. stack do I need to NOT nofap? I haven't nut in like 3 days, and despite not edging or even looking at porn my balls are swollen and heavy and sometimes I'll just randomly leak pre and get a spasm in my pelvic floor.
Will this stop on it's own or can not not cum-max and retain cum at the same time?
Is working out in the morning the way to go - ACK!
That stuff about blood pressure being high when we first get up, true?
Anyway to counter it? Drinking water
How long should you wait to not die of a brain hemorrhage or heart shit
What's the optimal time
what is better split, push/pull + legs or upper/lower + arms?
There is no objectively better split between those two
How do I get more vascular bros
is doing the cobra pose couple of reps (5-10) every day enough to work against my anterior pelvic tilt? what other stretches should i add?
Bodyfat estimate please
Unflexed including abs
hard to tell, around 20%?? This is a guess more than anything, there are charts out there that are more precise than me but I dont have them saved
flexed back
Yes
can you photoshop yourself to be white? it may help
100% black, DYEL in a shirt
you are 100% black
do bent over lateral raises and regular lateral raises work the same muscles?
regular: mid delts
bent over: rear delts
though there is some overlap
push: bench press, overhead press, pushup, etc.
pull: pullup, cable/dumbbell/barbell row, etc.
legs: squat, deadlift, leg press/curl/extension, etc.
arms: curls, pushdowns, etc.
shoulders: lateral raises, facepulls, etc.
abs: decline crunches, hanging knee raises, planks, etc.
do at least one of each category multiple times a week, OR do multiple of each category at least once a week.
I'm 30 years old, 6'5", and 160lbs. I've started increasing my caloric intake and protein intake. What kinds of workouts do I need to do for aesthetic gains? How long will it take to stop being a spooky skelly?
Is there a maximum amount of weight you can gain per day? Over the last 10 days I averaged a caloric surplus of 7000 calories per day, which, at a rate of 3500 calories to a pound, should have meant I'd gain 20lbs. My weight, instead, only went up by about 6-7lbs.
may I ask, what the literal frick? are you a blob?
No, I'm 6'1", 182lbs. I was 175 two weeks ago. Over the last four years, through healthy eating and exercise, I dropped 80lbs. I just got back from Disney World with my family, our first vacation in years. While I was there I said "You know what? I'm on vacation, and I've been healthy for years, I'm going to just enjoy myself; after all I can just re-lose the weight, I clearly have the discipline." So I basically just ate whatever I wanted to. This meant eating multiple meals per day, and multiple desserts, instead of my normal one meal a day, no dessert.
you realize how much 7000 calories surplus is? your BMR is what? 1900 cals? and id imagine you burned some walking around? nobody healthy can eat 10k+ calories daily and not fricking puke.
It's about 2500; I usually run 3-5 miles a day, 6 days a week, then lift or do core 3 days a week each. And it's not that hard to eat 7000 calories when you have calorie dense foods like ice cream and peanuts everywhere. Three or four sundaes, a large bag of peanuts and two 2500 calorie meals is easily 9-10k calories.
bro you have a serious problem with food.
>Three or four sundaes
dude what? get a grip.
I have a grip. I went years without eating ice cream, and I probably won't eat it again for years. My original question stands of "is there a limit to the amount of weight you can gain in a day"?
no
My favorite can of tuna says it may contain onions and all the other ones don't. How much of a problem is this? It seems like a big problem to me and it was my favorite tuna because it was the cheapest and chunkiest.
if it's not listed as an ingredient it's not a problem.