No thread in the catalog, starting one.
If you're new to fitness/lifting, read the sticky first: http://liamrosen.com/fitness.html
>Do not trust medical advice from anons
>Steroid and PED questions belong in /fraud/
>Relationship questions aren't fitness and should be ignored.
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What do you think of my routine? I'm doing a Hepburn progression, going from 8 sets of 2 to 8 sets of 3 (adding one set of 3 for 8 workouts), then upping the weight. I also do a progression from 3x6 to 3x8 for the same lift. Currently my program is the following:
>Push: bench (8x2/3 and 3x6/8), seated barbell press, incline bench
>Pull: neutral grip pull-ups (8x2/3 and 3x6/8), barbell curls, barbell rows
>Legs: squat (8x2/3 and 3x6/8), Romanian deadlift
I'm planning to do it pplppl. Can't do deadlift or standing ohp due to home gym limitations. Pic related is my last workout.2djxw
Are you new to lifting? That progression method seems to be aimed at people who already were intermediates.
No, not new. Max bench is 100-110, squat is 110-120, dl a bit over 140, pull-up +40/50 kilos. About intermediate.
Are exercise calorie calculators bullshit? I exercise intensely 4 times a week, calculator on the lowest active setting (light exercise 1-3 times a week) tells me I need to eat 2150 kcal/day to maintain and 2400 to gain a kilogram every 4 weeks, I ate 2350 and gained 3 kilograms these last 7 weeks. Is the damn thing lying to me or are there other factors at play?
Yes. They’ll give you a ballpark but ultimately you want to just weigh in daily and chart that against your CI.
I just thought about it, they give a daily surplus of 1k to gain a kilogram a week, so 7000 kcal/kilo. Isn't that for fat mass and lean mass should take considerably less?
Several studies have shown that calorie calculations for minutes of an exercise are very inaccurate, there's a lot of individual variation, etc. etc. You really do just have to eye-frick it
I have had the experience of retaining more water/digesting slower/ some other horseshit while cutting and losing maybe a tenth of a pound a day five day's in a row, then waking up the next morning and for no particular reason at all having lost 1.5 pounds basically overnight.
The fact that you are holding one object at two different places makes the object easier to balance, which removes some strain on smaller stabilizer muscles and allows for more efficient motion.
Homeschooled girls are openly into BDSM at slightly elevated rates. Not sure if it's the homeschooling, or just the fact that autism is hereditary.
>You really do just have to eye-frick it
Well it kinda occured to me that those calculators assume 7000 kcal to gain 1kg of weight, doesn't that correspond to almost pure fat? So a smaller effective surplus would be needed to account for lean mass gain. It's just that the discrepancy is so wild, the damn thing says that at my supposed activity level my maintenance would be 2400, I can't help but wonder if I made any gains at all or if it's all just water weight.
anyone has some IST recipe for homemade granola bars?
Whats the best protein source when Im too lazy to cook?
Cottage cheese
whey unironically.
Milk + Whey protein
boil some eggs on the week end, youll have some already cooked and handy all week.
If I need to wake up at 6am everyday, is it better to stay up to try and fall asleep on a 90 minute sleep cycle or should I just go to bed whenever?
Is the extra sleep more beneficial compared to less sleep but waking up at the end of a cycle?
Cycles are 90 to 120 min each, just go to bed, you can't really predict what time you'll end a cycle.
look up "8 hour slee stages" and you will see this chart with big ||| that go down and down lower.
You can see that after 6 hours you only get REM sleep (which is important so for brain health so dont skip it thinking you outsmarted nature) and that 0-3 hours (best to complete the 3 hours) are worth sleeping and that, for example, the 4th isnt really worth sleeping
Do I work out today? I got Covid and went Monday and Tuesday, workout was alright but today my head is fricking killing me. It's just the headache and my nose running like a tap, no fever/chills/weakness tho, so should I just do it?
don't go to the gym when you're sick. You might still be infectious and become the gains goblin for some other lifter.
Alright fine. I usually go when it's just a cough though; that's not bad right?
depends on the sickness. Don't be a gains goblin anon.
I know, that's why I'm asking. But yeah, I guess it's probably best to chill and not risk. Should I train at home or just wait it out? I feel strong but the headache is killer; I'd be scared to bench.
Just chillax at home. No point in rushing recovery
I'm checking back into fit after a few years away. What happened to sanchez the cat and the wednesday humour threads? They were fun
So I began lifting a few months ago and what I got from here was to get some strength first with a program like SS or SL before switching into bodybuilding.
Say I finish squeezing all the potential SS has for me as a routine. How do I do the switch? I imagine with a cut, but following which routine? Or making one of my own, and in that case, following which guidelines?
You'll only switch to a cut if you've got fat to cut, you're done with the routine whenever you plateau, either cutting or bulking. The next step is finding your next routine and sticking to it until you either get sick of it or need something else. LiftVault is a good resource for that.
IST as a whole got raped by the great moron expansion of 2016 when a bunch of legitimate dipshit normies flooded /misc/ and invited all the incels and other dumbasses to the site. it's a significantly worse website these days. Mostly just coomer bait and complaining about women.
The reason why you train for strength as a beginner is because when you’re a beginner, every muscle is small, so you don’t actually need to do isolations.
Eventually, you’ll have weak links, and you’ll need to do some isolations to round out your physique.
There’s no reason why you have to stick to a specific rep range other than convenience. It makes no real difference. I just do anywhere between 5-20 reps. Any more than that, and I exhaust myself with a heavier weight. If it’s too heavy, I do a drop set.
Am I doing Planks wrong? After a plank I feel a tingling in the upper part of my bladder and feel i need to go piss every 5-10 minutes.
When I took a break from planking, i went back to peeing once a night, no tingling sensation at all. What gives, is my form shit?
it looks like adductor nerve fatigue, it directly causes you to have a loose bladder because the nerve is weakened (aka the muscles it innervates are too).
Plank less, its a pretty much useless exercise anyways
Does it matter if I use margarine instead of butter?
Butter is recognized to be healthier than margarine. After all, butter is literally just whipped heavy cream. Margarine is a blend of oils. I don't necessarily buy into the whole "SEED OILS ARE BAD 4 U" shit but I'd place money on butter being a better choice.
it sounds like you have a bladder infection.
>bladder infection
I guess but I feel my form in the plank is tensing my lower abdomen too much. I can't think how I could have got a bladder infection.
I can't think of any other reason that you'd need to piss constantly. That's not normal. I've done planks before and my core just feels tight.
Are you a girl? I know girls have weird shit with their bladders.
No man im 100% a guy. It happened to me a few years ago, i thought it was the protein powder, so gave it up. Just this week it started again after i began planking and core exercises. It went after two horrible nights when i stopped planking.
Tonight as a test I did a plank and it tenses mostly my lower abdomen near my bladder and I feel the tingling again.
I really doubt it is a bladder infection, otherwise you would feel symptoms at all times. Whatever it is, it sounds to me that bracing your core is what's causing this. Does it happen to you with any other exercises that require you to do that?
Absolutely none. If I ran 4-5 days a week, im fine. For the plank though I know my form might be off as I feel most of the tension near the area of my lower abdomen, right beside my bladder. Honestly if this is indeed the case, it shows ive been doing planks wrong for years.
As I type now, i still got it. Only reason im not pissing is cause i havent drank in 3 hours and i just leaked 20 mins ago.
This literally describes what I believe is going on. If my planks are triggering this, does this mean I am tightening the wrong muscles during my plank?
How old are you again?
34
Way too young for stress urinary incontinence. Whatever it is, I don't think it is related to how you do your exercises, but something wrong going on inside of your abdomen. No way to know unless you get some tests done.
Ok, thanks man. I actually got a urine test done before during the worst of it a few years ago and nothing. I suspected it was the protein powder, but if I its cause ive been doing planks wrong all these years, man...
I got payday in 2 weeks. I will run a few more plank tests till then. If the same i will see what DR says.
right now my routine is A-B split
A:
>bench
>incline bench
>ohp
>squat
>cable crunch
B:
>lat pulldown
>t bar row
>deadlift
>bicep curl
im currently doing
AB rest AB rest rest
is it okay to do ABAB rest ABAB rest...
i fricking hate resting
resting is a third of the muscle building process anon, you don't want to minimize it.
should i do cardio then? does it matter if im bulking?
im a neet and my life doesnt have purpose. if i sit at home i want to kill myself, but at the gym im happy
You can do cardio. Also get some hobbies. I like video games and old movies. Learn to cook, do something worth looking forward to.
Broke my clavicle but still want to do some chest reps.
Any exercises you guys can recommend so that I can grow my chest muscles without fricking up my clavicle? I'm especially fond of kettlebells.
My left pec will not stop spasming/twitching and it is driving me crazy. I keep thinking my heart is fluttering or something which freaks me out. This has been going on for two days now. Normally, rubbing the offending muscle will make it stop, but no such luck here. What gives?
Def not your heart lol. Youll feel your heart near center of your torso, and all the way up your neck, throat and arms if something really happened.
Yeah, I did some googling and a good test was to check my pulse and compare that rhythm to the rhythm of the twitching. No sync means no heart problem. It's just non fricking stop for no reason. Tomorrow is chest day, so hopefully slamming it into oblivion will make it rethink this nonsense.
Just regular muscle spams, likely the result of stress or maybe even with no cause at all. I had those on my left eye during finals week for a few days, a couple of weeks ago. They will go away sooner than later.
Are you getting enough sleep?
If i want to be a hot twink, should i be doing cardio?
Yeah. Twink tummies are important. Some core exercises are good for the midriff as well.
Doing bb curls heavy, shoulder clicks inside at the top of the rep. Cant figure out what is this. No pain or anything, just click. It seems to not click if I slouch forward a bit with my torso and my shoulders curving inwards, instead of standing upright.
Is it over?
What sport should I try?
I've done long distance running, soccer, karate, football, and bouldering
Dislocated my shoulder playing football, again doing karate, and fractured my ankle climbing.
Now I'm almost fully recovered from the last one, approaching 30, and not sure what to do. Martial arts are most appealing to me right now, but I want to focus on combat/fitness rather than memorizing kata. I'm also scared of wasting time at a mcdojo.
I don't like lifting weights.
What do you suggest?
Boxing or Juijitsu. Both have practical applications for self defense without all the gay karate shit. Boxing will get you in better shape, but too much hard sparring is bad for your brain.l, and you run the risk of broken nose/ribs. However, jits runs the risk of getting your joints absolutely fricking ruined by some over-eager dickhole yellow belt.
Is jiujitsu very different from bjj?
finished C25K in early october but had to stop rooning bc knee pain. it’s still here ever since even when just sitting down. am i permanently fricked or can i do something about it?
How do people get that saran wrap looking skin? I'll cut down to very visible abs, but I don't have that "vacuum-packed", thin-looking skin.
Roids. it's insanely hard to taper down to sub-10% constantly without steroids.
I think I have tennis elbow. Should I take time off or is it okay to just use light weight?
Idk about tennis elbow specifically, but personally, every time I started working out without feeling 100% recovered from injury, I have come to regret it.
Dislocated my shoulder after a surgery to recover from a torn labrum, broke my nose 4 times, and really fricked up my knee.
Its better to loose 9 months of gains than to lose 7 months twice
Yeah, probably better to be safe than sorry
You might want to try compression sleeves aside from doing bench press (or just realize compression sleeves make it easier to do bench press). It could take FOREVER, but it will come back once you start working out again. My suggestion is the following
>Use compression sleeves
>Do a deload and then high volume rep back up
>incorporate more consistent stretching while working back up
>been doing intermittent fasting for almost a month
>first 2 weeks were great, lost like 6 pounds of water weight
>2 weeks since then
>haven't even dropped a pound
I don't get it, I'm still eating at a deficit, am I just playing a waiting game right now until my body decides to stop being moronic?
im 272 right now, was 278 when I started back in december
>haven't even dropped a pound
>I'm still eating at a deficit
That should tell you right away you're not eating at a deficit. There are only 2 things that're possible here:
1. You're not actually counting calories/not counting correctly
2. You over estimated your TDEE
The solution: eat less and/or move more. Simple as.
the thing is im eating the same i was before when I lost those 6 pounds, and that weight shouldnt cause a major tdee difference would it?
could it be a plateau or something?
right now im aiming for about 2000-2200 calories a day
>right now im aiming for about 2000-2200 calories a day
Granted you weight a bit more than me, but my cuts are around ~1700 calories/day. Drop it down further
>and that weight shouldnt cause a major tdee difference would it?
No. There is a change in TDEE as you gain/drop weight, but it's way smaller than people think. Like I said it's one of those two options, no other explanation.
i guess i was doing something right and just plateauing because I just woke up and magically lost 3.5 pounds overnight
this is completely normal when I was losing weight I would stall for an entire month and then drop 4lbs all at once at the end of the month, if you lost 6lbs immediately you're doing something right, keep at it for a couple weeks and see what happens. It could be you're not eating at enough of a deficit but it could also be your body is just retaining water.
moron
What's a realistic goal for natty lifting? I'm 5'11" and 187lbs, hovering around ~11-12% BF atm nearing the end of my cut. I feel like I only gained like 4-5 pounds last year. I lift 4 days a week
does testosterone actually = body hair. indians are the hairiest homies on earth and they're not exactly the picture of high T
If anything excess test tends to accelerate balding.
What time do you homies like to workout?
I usually go at around 7pm but sometimes I work late and don’t get to the gym til like 9.
Thinking of joking the 5am club
I work graveyard and my gym is 24 hours. I've been going at 11pm for the last like.. 8 years. There's typically <5 people there any given time so there's zero wait to use anything
That sounds awesome, what time do you usually wake up?
My gyms 24 hours too but at 7pm everyone and their mom’s boyfriend is there.
It’s gets hectic in the sauna when everyone’s packed in there side by side like they’re in an Anne Frank novel.
Work days I go to bed around 7:30-8am, wake up at 3. Days off I go to bed around 5:30am, wake up around 1-2pm
I go at 5:30 in the morning. Way less rush, no homosexual teenagers, and I don't run the risk of getting caught up with work or other shit and having to go late af or miss a workout.
I wfh so I go around 11-2
Best time, only a small handful of retirees and fat women loitering around
6am, working out in the morning makes a day of waging feel so relaxed.
for almost every lift i do, i cannot make it to more than 1 full set.
i can usually do the first set fine, but after the first set, my muscles are so fatigued i reach failure on rep 4 or 5 of my second set, and even dropping weight doesnt help.
do i really just need to lower the weight so that i can do 3x10? ive always approached the weight i choose as what feels like a challenge for each rep. when i start on a lower weight i feel like im not pushing myself hard enough or that im not lifting heavy enough to actually tear my muscles.
lately ive been leaving the gym feeling unsatisfied and unmasculine since i cant make it through my routine.
your first mistake is doing 10 reps. I don't know who's been spreading around the idea that beginners should be doing 10 reps for compounds, but it's a terrible idea and beyond overkill for noobs. Stick to 3x5 until you build more strength. And make sure to rest properly, 2-3 minutes per set of compounds, at least one minute for isolations.
thank you lads, much appreciated
>and even dropping weight doesnt help
Drop it further. If you can't do your full sets/reps without correct form, the weight is too high. It's that simple. You should barely or just not barely be finishing the last set
>do i really just need to lower the weight
Literally all you need to do. Your muscles don't give a shit what the numbers on the weights are. They only care about getting a proper workout
>so that i can do 3x10
Not every lift needs 3x10. I do 4x6, 5x5, 3x8, 3x12, depending on the lift.
Where is a good place to buy these supplements in bulk?
>vitamin D3, whey, creatine, magnesium, citrulline, caffeine
Vitamin D and caffeine pills you can find at any pharmacy. Whey is probably most affordable on online retailers, and stuff like magnesium and citruiline are best bought in bulk through a company like bulk supplements.
Thanks for the answer
>Whey is probably most affordable on online retailers
Any specific place?
Honestly, Amazon. Be warned though, shit has gotten expensive the last few years. Prices are all up 50+%
Gotcha,
I remember see huge bags for 35 buck but I guess that just a thing of the past
Thanks again
I mean you usually buy a specific brand and just find the best price. Like the other anon said prices skyrocketed around covid and haven't come back down. Whey used to be considered pretty cheap.
I get heart twitches every now and then. What can I do about it? Food/drink/specific exercise?
Is doing 5x5 + 2 sessions of HIIT cardio moronic as a beginner that wants to burn fat?
I recently started taking lifting seriously but I have been active during my life so I got a good frame and am somewhat muscular. Right now I just want to lose fat and get close to ottermode and then start bulking and lifting like a beast.
I read the sticky but I'm just wondering, wouldn't be a push/pull 5 days week better to lose fat, as I'll be exercising almost everyday instead of 3 days per week?
>Is doing 5x5 + 2 sessions of HIIT cardio moronic as a beginner that wants to burn fat?
No. Any exercise is great for you when losing weight. Even just walking around your neighborhood for 15 minutes a day helps. Just be sure to ease into it and don't go 100% HAM on day 1, or you're gonna get some serious DOMS (you're gonna get *some* DOMS regardless, but you'll mitigate it a lot by easing into the routine)
>wouldn't be a push/pull 5 days week better to lose fat
There really isn't a golden routine for losing fat. Your diet is what makes you lose fat, your routine just helps and promotes muscle growth
test
Why should people do like 12 reps when you can lift heavier for 6 reps? Wouldn't that shorten the workout by a lot doing that for all exercises?
Smaller muscles like delts/calves/whatev can't go heavy. Try doing super heavy weight for 3-5 reps on lateral raise, tell us how that goes for you (spoilers: you'll injure yourself). For people that do like.. 3-4x10+ for stuff like bench/squats/deadlifts? Yeah kinda a waste of time. There's *some* merits to it though, for some cases
Yeah, working at 85% of your max activates all your fibers at once, that's more efficient.
But it carries systemic stress, for some smaller isolations that can be too much, it's more effective to get less fatigue with longer sets.
As for compounds, you gotta keep fatigue in check too, but you can do way more sets at 5-6 reps, it's the very low reps that will bury you
In your experience, how accurate are 1rm calculators?
Trying to get percentages for working sets based off of it, but idk what it is.
Eg. 142.5kg for 12reps
The calculator says my 1rm is 199kg but that seems high.
Thoughts?
The formula is that your max is 36*weight/(37-reps), and it's pretty much accurate, but the higher you go in reps, the worse it is.
At 12 reps, don't consider it your max right now, but the max you could easily work towards, you gotta get used to working at low reps
Why are dumbbell ohps harder than barbell ones? Smaller surface area I guess?
Pretty much all dumbbell exercises are harder because you have to stabilize two separate objects between two arms, instead of one steady object
Is it normal to lose 5/8" around your arm when you've only lost ~11lbs? From 170lbs to 159lbs. Seems like a big drop since I wasn't fat.
The limbs are the first place to lose fat, so maybe. You know how an hourglass pours sand down the middle, then sand builds on top of that and spreads outward/upward? That's how fat builds: first at the stomach around the organs, then spreads to pubic area/chest, then out to limbs/neck. You lose fat in the opposite direction: first the limbs, then chest/pubic area, then stomach area. That's why it's so hard to get "six pack abs", because it's legitimately the last place *to* lose fat
>Seems like a big drop since I wasn't fat.
You don't have to be fat to lose fat.
Makes sense.
>You don't have to be fat to lose fat.
Sure, but that's not what I was implying. Usually you have to be something like 20% bf to have fat arms but you could see the separations in my bis and tris before I lost the weight.
how much fat do i have to gain from skelly then to get bigger arms. as much as ive noticed more definition and a "bump" in my bicep i still have physcially smaller arms than the next dyel.
should i just wait for arm gains or continue dirty bulk?
>was around ~2% bodyfat when first starting bulking
>gained around 10 lbs in 7 months of consistent training
How much of a meme are things like AG1 and adjacents? Sometimes I go through periods where I don't feed myself well and I've had some vitamin deficiencies in blood tests but I absolutely loathe taking pills, I much prefer just drinking a vitamin drink in the morning.
My cum has yellowish globs/chunks in it. Started to notice it 2 months ago.
I'm pretty healthy and I cum 4-5 times a week. What could this be from?
Does light effect appetite? I'm always super hungry during the day but once the sun goes down my appetite seems to disappear even when I stay up super late.
I've noticed the same thing. My appetite always seems to peak in the early afternoon.
I know light affects insulin sensitivity via melatonin. That is where the current trend of early time restricted eating comes from.
as a current fatty at 272 looking to look good, should I start going to the gym asap or try to get down to like 250 first so I dont hurt my joints? or just start going asap and take it slow?
im 26, 6'0", mainly just trying to look good naked and prevent stuff like loose skin.
Get your ass in the gym asap. Read the Starting Strength book, do the program.
Ask a black girl about cocoa butter lotion, shit helps with loose skin.
do you just rub it on your stomach every night or something?
ok, bought some Palmers firming lotion and im gonna go to my local gym tomorrow and get my membership set up
i had a friend recommend GZSCLP or something, is that a good regiment to start if my goal is primarily looks and weight loss?
>my goal is primarily looks
Use a hypertrophy routine, stay away from power lifting and strength routines.
are there any beginners ones you can recommend? thanks
I already told you, get the Starting Strength book and read it.
The program will get you to around 20% body fat, and getting stronger week by week.
You're a beginner, so looks... you can't really get any looks anyway. Do 3x10 curls at the end of each gym day, ok, but work on your strength.
Once you can bench 200, you're going to look different.
I saw a girl from my church wearing a choker before and I don't know if she's real freaky because all her sisters are homeschooled awkward type of girls. Weird part is that her parents don't know anything about the choker. Is the choker actually that significant of a deal?
bonus unrelated facts she's also into Japanese culture and speaks Japanese
Why did weight only goes to my right hand whenever I do push up?
bumping
to add to that, monday has been the last time i worked out and ever since then ive "barely" eaten, like sub 2k calories a day, slept like shit due to the procedure i was undergoing yet at work i feel way better during the day, is that a sign of me under-recoveirng from my workout or what is going on?
Didn't read it all but your squat morning issue is probably limb length.
Try front squatting with your heels elevated, using the smith machine with your feet infront of the bar path, one legged squat variants allow you to stand more upright.
Rampage by Geoff Schofield or Ultimate hypertrophy by Natural Hypertrophy. I would've killed to start on one of those.
thanks guys
do you have any advice for not getting self conscious about my starting rep weight? i feel like im probably going to look like a loser doing bar-only squats and bench presses...
>do you have any advice for not getting self conscious about my starting rep weight?
If it helps you, when I started I was literally having problems benching the bar. It was all a matter of technique missing, I just had no idea how to do it.
Everybody has that same experience, nobody cares. Don't do dangerous shit like going too heavy, that's dangerous, people will notice and care about that!
Everybody starts weak.
Should I continue with stronglifts or do hypertrophy while on a cut? I'm finding it very hard to progress
>while on a cut
do rpt, don't progress, keep strength up, move on to texas method after cutting
rpt? how would I go about doing it?
reverse pyramid training.
Choose your split, and do 2 sets of each exercise, first set at your usual weight and reps, idk 1x5 or 1x3, then a dropset at 1x8 with either the weight you usually lift for 8 reps or the first set's weight -10%.
If you read up about rpt, there are some protocols from leangains (with rep ranges, ways to progress...) but the point is that you aren't getting any weaker during your cut, that's the essential part. The volume is literally as little as possible, because you can't sustain volume during a cut (if you can, you should probably cut harder)
i feel like im not doing bench correctly. im always focusing more on not hitting the hooks with the barbell than actually pushing, and it feels like im forced to push out at an angle rather than in a straight line.
ive been watching videos of people bench pressing and it seems like people often have a spotter to unrack the barbell behind their head and then bring it forward. i dont have anyone to spot me. can you do this safely alone without fricking up your shoulders?
what am I looking for when swimming? I could only handle 3 laps of a 25m pool this morning rofl I swam for 10 minutes
going back on tuesday
This isn't a question but more of a statement that didn't deserve its own thread.
I went from being very obese and lost a lot of weight and wasted about 9 months sitting at ~170lbs trying to cut more but failed and had no visible change in my body. Multiple calculations put me at around %17-18 bodyfat and I was obsessed with the idea that I needed to cut to 15% before I could justify bulking, however anytime I tried to cut more weight I ended up both feeling like complete shit and losing strength.
Then recently I realized something simple.
If I am at 170lbs and have 28lbs of bodyfat, I am at 17.5% bodyfat.
If I am at 185lbs and still have 28lbs of bodyfat, I am at 15% bodyfat.
So now I am going on a lean bulk but I regret not doing it 9 months ago, I cannot feasibly cut to lower bodyfat without going skellymode because I have low muscle mass and am skinnyfat. Planning to do a very slow lean bulk of gaining 2lbs a month to avoid too much fat gain.
If you want to avoid making the same mistake I did -
If you are starting from skinnyfat (15-20% bodyfat with no muscle) do a lean bulk, going skellymode is hell and will make you slowly look like shit anyways, recomp is a meme that will produce 0 visible results whatsoever (I learned the latter from experience, trust me).
If you are starting from fat definitely cut first but make sure you are training intensely and with progressive overload. Try to train close to failure and keep a journal of your lifts to make sure you're actually lifting more volume each training session. A big part of the reason I didn't gain too much muscle while losing weight is because I didn't track progressive overload and underestimated what training to failure actually felt like.
Also don't let this post discourage you I still look 100x better than I did when I was obese and I am actually getting female attention when I was getting 0 before, it doesn't take much to look better than most people (fat and untrained).
I'm kind of embarrased to go to the gym, it's a college gym so it's a bunch of people I know. My OHP is like 5 pounds on either side. Should I even go to the gym yet or stick to doing pushups in my room?
go to gym
dont be gay nobody cares how much youre lifting
if they do then theyre probably gay and have twink homolust
if your ohp is only 5lbs but you can do pushups i'm assuming you're very skinny so its going to be hard to make callisthenics do a lot for you, you can achieve it with callisthenics but going to the gym is much easier. You probably also have a lot of form issues with your ohp and it will very very quickly get higher when you get some noob gains and better technique.
>My OHP is like 5 pounds on either side
That's what it is TODAY.
Do 15-25 reps of that, and come back in 2 days. Try it out with 5 more lbs.
That's linear progression, it works.
At what body fat does somebody start being skinny fat, as opposed to regular fat?
Due to a mixture of injury, sickness, christmas, and laziness - I haven’t worked out in a month. I’m ready to finally get back in there today. How long should it approximately take to get back to where I was a month ago?
How good are protein shakes and yogurt that they sell in convenience stores? (It says they contain around 15-35 g of protein depending of the size, and low to zero fat)
The company that I work for sometimes needs us to work far away so we get travel expenses
The thing is that we are accommodated in hotels so I don't have access to a kitchen to make my own meals, we have to eat outside so I buy stuff like this to add up (tuna as well).
The threshold for really good protein ratio is about 20g per 150 calories. The best you'll get is something like whey isolate which is like 25g for 120 cal. As long as the thresholds are not terribly far away from that, that's a good amount of protein. Staying fit while constantly traveling can be pricey.
Everyone's different, but I'd say a couple weeks.
Highly dependent on body type and musculature. 20% BF on someone with muscle looks way better than the same on a body without any.
No one strong ever started out that way. Just do it. Literally no one cares about noobies, just mind your own business and don't hog equipment.
echoing you man. When I lost my first big amount of weight (220 to 169) I couldn't reach that 15% threshold because I hate cardio and was essentially starving myself. Bulking some muscle was the best choice I ever made and I've looked far better ever since.
You're unracking incorrectly. The bar should be about eye-level with you when unrack, and you should move the bar to the mid-chest position. Your rep travel path should be slightly diagonal.
>it seems like people often have a spotter to unrack the barbell behind their head and then bring it forward.
This is only the case when you're benching weight you're not confident you can bring back up. This can be avoided with safeties at home.
The last thing I ate today was a 85 cal solid yogurt with 15 g of protein, is this a good thing?
>Staying fit while traveling can be very pricey
Well the company is paying for it so it doesn't matter as long as I don't abuse from it
Should I deadlift on pull or leg day? If on pull day, is pull/push/leg the optimal order so there’s a rest between deadlifts on pull day and squats on leg day?
Should I stick with my 6x1 routine or should I do 3x1 to supposedly increase recover? I work in a PPL form
Don't work in PPL form. It wastes a ton of time.
the entire point of PPL is so you can recover quickly and do a 6 day routine. if you're doing 3 days do a full body routine
No no no, I mean work 3 days and do 1 day off, working 5 to 6 days a week
Like this for the PPL:
>first week: PPL rest PP rest
>second week: LPP rest LP
Would I be able to perform better than just going 6 days in a row?
I switched from doing squats in sets of 5 to sets of 8 and my heart is beating out of my chest after even my warm up set. I think my cardio is fine since I jog 5km twice a week or so.
What causes this? Is the weight too high? Too much volume? Not enough food before working out?
How do I tell regular deltoid DOMS from shoulder joint pain?
Is it possible to combine gluten with something else to cope with the poor pdcaa score?
Been trying to get fit by doing calisthenics at home these past few weeks in an attempt to build up to weights but every workout leaves me in extreme pain and my joints pop a lot during, for context im extremely out of shape after being a shut in and rotting in my house for years as well as people telling me that i dont need to workout because im already skinny (lol) … i have a bmi of 19.2 (5’8, 126) i struggle a lot with cardio as well, i just want insane muscles and to gain weight and to be healthier in general but trying to bulk is practically impossible, is est over für mich? Im not expecting instant results but am i doing something wrong? Is there something i need to do before continuing what im doing now?
Joints pop because of internal pressure, that's normal, it's the EXTREME PAIN that is worrying.
What are you doing? Does it hurt while doing push ups, or afterwards?
Best i can do is up to 3 consecutive pushups, and its mostly during from my arms having to keep my body propped. After a workout the pain will last like a day or two before going away
is beta-hydroxy-beta-methylbutyrate acid capsules snake oil? I'm checking a supplement site that claims that there are studies about it
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537867/?fbclid=IwAR349MC5aVL30LkpAK5XmUrIZzQ51KuwN32jsvDcg1LBkW8kP4JQsY2NINs
>are x supplement snake oil
yes
creatine and caffeine are the only legal supplements that actually do anything
Adderal is legal (when prescribed).And phenibut too. And nicotine.
>start bulking
>indigestion
What do I do about this? Do PPIs harm gains?
I don't have much of an apartment space to set up a solid home gym, so I'd like to ask: What would be the best basic/minimalist home gym equipment that I should look out there for?
I'm currently thinking of finding room for a bench/bar combo, but until then I'm a bit more set on dumbbells. Is that good enough, or should I go for the bench? Or should I just give in and pay ten bucks for Planet Fitness?
Absolute minimalist? Adjustable dumbbells and a bench. Then a small power rack and barbell. I knew a guy with pic related in a small apartment and honestly it did everything he needed, was pretty neat.
>Or should I just give in and pay ten bucks for Planet Fitness?
It's honestly not as bad as people make it out to be. It's an excellent poor man's solution, just have to deal with dumbbells that max out at 50lbs
Planet fitness is pretty great and there free weights actually go up to 90 i believe.
then again my membership is free so im a little biased cause frick if im paying over 1000 a year to workout.
>Planet Fitness employee
It's hit or miss. There's two in my city and dumbbells max out at 50-60lbs. There's a pretty great selection of machines, though
>then again my membership is free so im a little biased cause frick if im paying over 1000 a year to workout
You're fricking delusional. Literally *who* is paying 100bux/month for a gym membership? Mine's 19/month and it's 24 hours with a better selection of equipment than the 24 Hour Fitness 2 minutes away from it
There’s this gym not too far from us. Super expensive but they’ve got everything. Sauna, pool, shakes, even courts I think.
Anyone got a treasure trove torrent to the books by PPSA?
For pure forearm/grip strength, would reverse or hammer curls be better? or should I just do both, to follow that up can I do so 3 times a week or am I setting myself up for tendonitis?
Just do actual forearm exercises like wrist curls.
Or get a gripper.
I've considered that but I always figured traditional lifts would facilitate quicker results since they have more weight, could grippers just be added to the end of each workout or done each day before breakfast or something like that?
I'm starting to get over being sick except for an absolutely rotten smell in my nose.
Will it go away on its own?
How do I program a good upper day? Just tick off each muscle group on upper body like a list when I’m putting each exercise for upper days and do the same for lower days?
Essentially, yes. I aim for at least 2 lifts per muscle group. Check out https://www.muscleandfitness.com/workout-routines/ for ideas
Wouldn’t upper days be super long if you did at least 2 lifts per muscle group?
I have 2 chest/back/shoulders lifts and when I'm in the mood I'll throw in some curls. The compounds do a good enough job working the arms. If I don't have to wait for equipment it'll take about 75 minutes
Use super sets. Ignore anyone who tells you compounds or statics are enough for arms if you're interested in hypertrophy more than power lifting.
Upper A
Neutral grip chin up/Neutral grip lat pulldown SS OHP 3x8-12
Neck curls SS Leg lifts 2x12-20
Incline DB press SS Wide grip cable row 3x12-16
Incline curl SS overhead triceps extension 3x12-16
Wrist curls 2x12-16
Upper B
Dips SS Close grip cable row 3x8-12
Neck extension SS Decline sit ups 2x12-20
Wide grip pull up/Wide grip lat pulldown SS DB press 3x12-16
Spider curl SS Triceps push down3x12-16
Wrist extensions 2x12-16
>Neck curls SS Leg lifts 2x12-20
Annnnd it's bait.
shoulda been 1xF
It's double progression. 12-20 means you fail within that range. Once you reach 20 you increase the load that allows you sto stay within that range.
is EMOM a good way to increase pullups (if hypothetically you were an emaciated dyel who can barely do 3 at a time)
should you wear warm clothes when you have a fever so you heat up and kill the bacteria?
I mised two days of gym too, i just drank water, i don't know if i should have protein as i'm not working out
I mean, it's better than wearing not enough clothes? But the effect the clothes will have is minimal at best. Just wear whatever keeps you comfy and wait it out. Not much you can do besides let the body heal itself
>i don't know if i should have protein as i'm not working out
Have a regular diet at a regular caloric intake. fwiw you never want to cut while sick because the body will need the calories to fight whatever is making you sick
I am not able to get in good protein every day maybe 100g at best, I do not want to risk muscle atrophy but also want to keep a mind muscle connection and what not by working out on those days. How much lifting should I do. Is there a way to find out?
Then do protein shakes. 100g is at the point of "good enough" to be kinda honest. Unless you're like.. 190+ lean, you won't need much more than that
>I do not want to risk muscle atrophy
Lol you never will with 100g unless you're like.. hardcore roiding. Even then 100g will keep up. It's a lot more than you think it is
You know you say that but I'm not condident isn't there like a protein to sets calculator or something out there?
I mean if you're up to your eyeballs on gear working out 5 hours a day then yes you'll need significantly more protein. The everyday IST lifter though? Nah, will never need more than like.. 120-150g max
>isn't there like a protein to sets calculator or something out there?
Probably. There's a calc for frickin everything, nowadays
Unless you're bulking and want to reduce the amount of fat you gain, 1.6g per kg is GUD ENUFF, and 1.38g would be the bare minimum. Are you under 70kg? Then you're fine.
If you want to bulk optimally, it rises to 3.3-3.4g per kg, but if you can't eat more protein, well just maintain or bulk more slowly.
>If you want to bulk optimally, it rises to 3.3-3.4g per kg
Absolutely pants on head moronic advice. I'm 188lbs/85kg atm, I am not going to fricking eat 280g of protein every day. You have no idea what you're talking about
>I am not going to fricking eat 280g of protein every day.
you're not fricking bulking while trying to get the nutrient partitioning as optimal as possible. Don't worry, there's always going to be someone else doing what it's too hardcore for you.
If you want more normal guidelines, go with 1.4-2g/kg when maintaining, 1.6-2.4g/kg for bulks or cuts. If you want you can even stay close to the lower number, the second one doesn't have as strong evidence.
>Don't worry, there's always going to be someone else doing what it's too hardcore for you.
Bait used to be believable.
Man, it's simple as frick - maintain at 1.6, but bulking and cutting works much better at increased protein ratios, unless you enjoy building up fat/losing muscle. And the harder you cut/bulk, the higher the optimal protein ratio.
Ok nta but I already ate my calorie limit, and am stuck at 100, so how much do I exercise to maintain at least? I'm reducing it to two sets of only 4 exercises.
Keep hitting all your muscle groups (or your main lifts, if that's how you conceptualize it) at your max intensity.
Drop the number of sets, don't drop the weight or number of reps. You could even try pushing the weight up, using the lowering of volume as peaking - then you can lower the reps as needed too
Sometimes when I'm lifting (dumbell curls for example) I'll get to rep 6 or 7 out of 10 and one of my arms, usually left, will just "lock" so I can't in any way lift the dumbell. It doesn't feel like it's too heavy, and if I rest just a couple of seconds I can do more reps easily.
It doesn't hurt at all, it kinda feels like there's some other muscle besides the bicep involved that just gives up. Does anybody else get this? Is it just that the weight is simply too heavy or is it bad form?
You motivation israelites convinced me to push my limit. Hitler you traitor; you failed me. I was going 8.8 on the treadmill for 5 minutes, and I subsequently developed a taste of blood. When I drank water my lungs + throat hurt. It was not until an hour later did I recuperate.
>When I drank water my lungs + throat hurt. It was not until an hour later did I recuperate.
your fault for being rayciss
Is weed as much of a gains goblin as people claim? I've been smoking lots and increasing in size and strength fun to workout on too
There aren't really enough studies on weed and general health, but it looks like it disrupts protein synthesis and literally makes your muscles weaker.
Oh no man fucj
Hey, as you experienced it's not like you won't get ANY gains on weed, you'll just probably get LESS.
But I want to be big bro. Can I still make it if I smoking ganja?
How the frick am I supposed to know?
It will take more effort and time than otherwise, that's as far a I know.
It might still be possible, depending on what kind of results you want and how hard you decide to go.
Since it sounds like anti-roids, I have to say that I haven't found anything about taking roids while smoking, no idea if it works or it doesn't, you might just express more of the wrong proteins instead of counterbalancing the effect.
Wagmi bro wagmi let's fucning go
started prescribed TRT (i have mosaic klienfelters syndrome) 120mg a week and was wondering can i speedrun not having a micro-penis, without getting gyno from blasting testosterone. could i run tren at like 100mg a week and expect results since its 5x as androgenic as testosterone?
or do i need to use a DHT derivative?
could somebody please offer advice on coming off antidepressants? i am coming off pristiq rn, ive been on it since 2014 and it's day 2 and i feel like my head is going to explode. is this even worth doing? what if i'm worse off the meds?
Are you tapering off? You're supposed to taper off over two weeks (or longer if you must/want).
And, just in case, I used earthing to get of zoloft (at least that's what it seemed to be) and I've been off it since like 2019
dude you have to taper off of that shit
Does drinking destroy your gains or anything like that? I've been drinking a bottle of wine a day (12 percent) lately.
Kind of?
Your body will focus on clearing the alch out, instead of doing the muscle protein synthesis thing.
You'll take longer to recover, and won't grow as much muscle as you would otherwise.
Btw, if you gotta drink, at least keep the 48h after working out clear (as in, alcohol has already left your system, and you aren't putting any more in).
It will still waste some of your time and recovery resources, but at least it won't be straight up wasting your efforts at the gym.
>"is drinking poison bad for you?"
Is it bad to do a lot of different exercises instead of focusing on a few? I love being in the gym so I do like 12 different exercises each time. Most programs I see only has like five or six.
how do I patiencemaxx? I have a short fuse and find that the men I admire are very calm and patient with others. im especially bad with children because they have a tendency to not listen to me.
>because they have a tendency to not listen to me.
Kids are only intimidated by fear, my nephews and cousins rarely try me and if they do I'm very strict. I'm a fun uncle still and it's just how you have to act as a man in your family. There's a difference between anger and confidence as it makes the former seem as a lackluster trait
I'm fine being strict, it's when something goes awry or someone does something wrong that I do the typical man thing of getting flustered at them or the thing that went wrong.
You're not strict if you let your emotions come to play so carelessly with children. You should rarely do so even with most grown adults. We all make mistakes from time to time sure but lack of such patience indicates lack of emotional maturity.
hip thrusts or rdls on off-DL days? i dont feel like squats do anything to my glutes, meanwhile whenever I occasionally try the legpress, my glutes get smashed. I'm leaning towards hip thrusts if they also work my hamstrings well
I was the weakest person in wrestling class. I didn't understand what was going on or what to do. How to stop being a pussy and/or moronic?
Deadhangs cut the blood circulation in my hands, I can't move my fingers for a moment after. Any tips? Am I just a handlet?
Are there any IST recommendations for improving posture? I really need would like to improve this. Are there any exercises that can help, or do I just need to be consciously aware of my posture at all times until good posture becomes a habit?
Got you covered
thanks
Can I get some feedback on my routine? It’s a modified version of GZCLP so follows the same deloading pattern. I’ve increased the reps for DL/squats since I have some hyper flexibility issues.
I can only do maybe 5-6 chins with decent form, so I do a total of 20 reps so I can get to a point where I can do 10 which is when I’ll switch to 3x10.
Day 1 - Bench hypertrophy/form day
>Bench 3x10
>Dips 3x5+ (will add weight/reps once I get to 10+ reps)
>Squat 3x10
>Tricep push down 4x10
>Chin-ups for a total of 20 reps (1-2 RIR)
Day 2 OHP Strength Day
>OHP 5x3
>dumbbell lateral raise 3x10
>3x10 barbell row
>chinups total 20 reps (1-2 RIR)
>DL 3x10
Day 3 Bench Strength Day
>Bench 5x3
>3x5+ dips
>3x10 front squat
>4x10 tricep pushdown
>3x10 shrugs
Day 4 OHP form/hypertrophy day
>OHP 3x10
>DB lateral raise 3x10
>chin-ups 20 reps (1-2 RIR)
>curls 3x10
>DL 3x10
My main goal is to get to 2pl8 bench 5x5 and 1pl8 OHP 5x5. My secondary goal is to get a crazy v-taper, like huge lats, delts, and traps.
>inb4 reddit spacing
Forgot stats
>bench 1rm ~90kg
>OHP 1rm 60kg
>squat 1rm (never tried) 90kg, currently doing 1pl8 3x10
>DL 1rm (never tried) 110kg
>height 189cm
>weight 86kg
pls respond
how do you cope with that period you do everything correctly, see fat losses/muscle gains, but you got to sit and seethe because you are still going to look like shit for a while even though you are doing the correct shit?
I cope with the fact that the gym in itself makes me feel good whether I’m making gains or not. I still get endorphins from it and enjoy lifting, I’d still exercise even if I didn’t end up looking better.
You’re also effectively slowing your rate of aging so you’re improving your aesthetics like skin both short term and long term even without gains involved
How do I achieve Bear Mode? I have bad facial hair and mediocre body hair. What should I take to develop more hair everywhere?
Fiber-Protein-Calories
Banana 2-0-100
Greek yogurt 0-21-150
Grape nuts 7-6-200
Vitamins 0-0-20
Milk 0-8-110
Protein 0-25-130
Breakfast Total 9-60-710
Bread 10-10-220
Deli 0-30-180
Tomato 1-0-20
Lettuce 1-0-10
Cheese 0-7-90
Broccoli 3-2-30
Lunch Total: 15-49-550
Spinach 2-3-25
Basil sauce 1-2-80
Red lentil Pasta 11-25-330
Meat. 0-45-340 (ratio 0-22-160)
Dinner Total: 14-75-775
Grand total: 38-184-2035
I’m 6ft and 200 lbs. I work out everyday (I plan to do more cardio in the following weeks). I’ve already lost more than 2lbs this week. Any suggestions on what to change in my diet?
I quit caffeine cold turkey yesterday and feel like shit
is it worth it to bother with a workout today?
My split
Chest/Back
Delts/Arms
Legs
Pull
Push
rest
rest
It feels good, I do abs + cardio after every session. Hanging leg raises and stairmaster. Do I change anything?
I'm 180 and look literally nothing like other people that are my height and weight, imo. As in much skinnier looking. I'm aware some of it is up to bf% but I've measured at most 16-17%. Am I dysmorphia'ing myself or is there that much visual difference between 17 and 10% bf?
what is the best weighted pull up belt i could get on amazon quality/price?
Is there any kind of cardio at all that won't negatively affect muscle growth? I've been doing SS for some time now and exercising only 3x a week is starting to look like too little. My main objective is losing fat, not creating too much muscle since I'm short and IMHO short people with too much muscle look ugly as frick.
I recently got a home gym, so I can work out at any time. I just got the idea to split up my workouts, so that I would do BP and OHP on one day, and squats and DL or rows (alternating) on the other, instead of doing all of them every two days. I would do the exact same volume, intensity, and frequency for all the exercises, except I would alternate between A and B every day. I think I would be more motivated to work out if it were just 30 mins every day. Is there any downside to this? Or perhaps some better way of doing it?
Where to find women with this kind of body? This statuesque amazon-like build?
>inb4 gay or roid troony
I just want a strong woman to bear my children and not die during the collapse, a modern day Tomyris
anon that's a drawing.
I don't care, I'm sure such women exist. Anyone know a real life example like that?
I feel 0% of squatting in my glutes, nothing, and that's going ass to grass every rep with a one second pause. Not sure if I'm just built this way or if I'm seriously fricking something up.
You might be leaning forward on your way up. your hip abductors are what help you push through the bottom of a squat.
What kind of shoes are you wearing? Usually wood has more grip with rubber on shoes with no issue.
A several version old pair of Nike Metcons that have never been worn outside the gym. The wood felt like a bowling alley, there was an inch of some kind of smooth coating on it that was perfectly slippery. I could push myself along the platform without lifting my feet.
Get an old pair of sneakers, superglue some 80 grit sandpaper to the soles. The next time you squat, surreptitiously shuffle around like you're an Australian cricketer trying to rough up one side of the ball to make it swing in flight. Continue until the surface is no longer annoyingly smooth.
Can anyone recommend me a way to set up a rowing machine so I do not literally row with it through the entire gym? I could technically row a sub 1:20 500m but at my two gyms I am just sliding back and forth with the concept two till I have to stop and readjust...
Every so often, after I take a shit and wipe, there's a little blood on the toilet paper. It comes and it goes. Is this normal or should I go see a doctor? I don't do anything butthole related that would cut myself, other than pooping.
Same issue on my end, man. It's nothing to do with gym other than perhaps the food you are ingesting leading to larger logs in your stool.
Blood coming and going without noticeable pain is typically a sign of internal hemorrhoids. This can be triggered by both genetics and you pushing your shit too hard. Solution is to stop shitting too hard.
Or, if you have the genetics issue, then, you're SOL&JWF. When you have your blood month just be on the lookout for dark blood as that signifies the second potential issue: kidney disease. So long as it's going away on it's own after a week or so, you're fine.
If it's causing you distress you should speak to a doctor. They'll shove a small camera up your ass to confirm it's hemorrhoids and then most likely just prescribe you with Rectinol.
Thanks bro. So basically, if my blood is bright red as it has always been, I'm okay, right?
Yes
My gym is going through an ownership change and renovation, and they've replaced the two perfectly acceptable racks the previous ownership had with like five stands on top of platforms instead.
These new platforms have wood in the central third, but they’re coated with lacquer and completely polished. I tried to go squat today and felt like I was on fricking ice skates with absolutely no stability.
Does this get better very quickly as the surface gets used / is there something I can do about it for myself?
I do arms twice a week 3 sets for each of the heads of biceps and 3 sets for the heads of triceps.
That makes 18 sets for tri and bi per week. Is that gonna work?
> Kill arms at da Jim
> In bed with laptop playing Planet Zoo
> Trying to drink my Horizon milk
> Drop milk all over my laptop
What's the most violent and messiest way to kill myself?
How the frick do I reduce salt intake? I already cook all meals myself and the recommended 5g (1tsp) of salt per day is nothing. I use 5g of salt just on my rice, am I supposed to not salt my meat or vegetables then?
you don't need to reduce salt intake unless you have some kind of medical condition.
all the söyence says that potassium sodium imbalance fricks your muscles. I don't even care about blood pressure but to get to a 1:1 ratio I'd have to eat impossible anounts of spinach. And I already eat a good anount of fruit and vegetables.
the science is excess sodium can raise blood pressure, which increases blood pressure. If you're not suffering from higher blood pressure, you don't need to change anything. If you want to avoid sodium regardless of my post, just eat less packaged processed foods; sodium will be much lower the less processed something is.
gym noob here, how do I stop anxiety’s from ruining my workouts? I start out fine the a couple of sets in my second or third workout I start comparing myself to someone next to me and my mind starts thinking in a thousand places. I don’t know if it’s my ADHD that triggers it but I don’t want this to be the thing that stops me.
remember that how you look = the amount of work that you have done and that if you do not do the work you will never look better than the guy next to you.
Try normal methods first but if the anxiety is chronic and no amount of exposure or discipline will make it completely go away and you're starting to dread every workout, just consider a home gym. Only required if your brain chem is truly fricked though, as in not even able to work a normal job long term.
I don’t really care how many people are at the gym, I don’t have a public place problem. I go out to bars all the time, I think the rapid thoughts arise whenever I’m doing a skill or activity out in the open. Happens to me sometimes when I BMX at a skatepark. I care too much of what other people think of my ability.
What are some good non machine alternatives to leg extensions and leg curls?
I mean.. squats??? Good mornings for hamstrings/lower back?
Is it better to weightlift in a slightly colder or slightly warmer ambient environment?
Which is optimal?
Can calisthenics get me out of being skinny fat? I'm 6'2" and about 184 lbs at 19%bf. I'm thinking about doing a lean bulk for maybe 3 months. I'm cheap so calisthenics is my only option. Is this doable? Would k boges daily routine work?
How do I go from pic related to a 6 pack (or close)? Do I have to bulk and then cut or just eat less calories? I eat approx 1.5-2k calories/day. I get 60g protein from powder but otherwise not much. Very physically active but have never been to the gym.
You get 6pack abs by having a low body fat %. That's literally it. You just keep cutting until they show up
I'm aware of that but I'd imagine things are a little different for women who naturally high less muscle and a higher body fat %, no? Do anorexic girls/your typical skinny girl have abs? No. I've been technically underweight (15lbs lower than now) and had less abs than I do now
NOT to be argumentative, sorry & thank you!!!
If you want bulky 6pack abs then start taking steroids. Women don't build tons of muscle like men do due to the differences in testosterone amounts in the body. Pic related is something reasonable any woman can get with a bit of work. Hanging leg raises, planks, ab roller, etc. And then yes, getting a low enough body fat % is the *one* single solution to having them actually appear.
>Do anorexic girls/your typical skinny girl have abs? No
Literally, yes. Every person ever has visible abs when their body fat is low enough. That's how it works, that's how it has always worked. If you're talking about those chiseled ass "influencer" huge frickin abs then of course not because you only get those with roids, man OR woman.
NO SHIT. I am trying not to get upset with you. It's not lost on me that abs are made in the kitchen and you need to lose bodyfat to get visible abs
see my pic. should the girls on top lose bodyfat to look like the bottom row?
>Hanging leg raises, planks, ab roller, etc
thank you
they just need to work out more to be like bottom row. bottom row has bigger muscles, and low bf. top is just low bf. genetics play a role but mostly just spam ab exercises. I'm not entirely sure why your belaboring this point when it's somewhat self explanatory.
fair enough! I'm wrong and dumb!
yes I did want to be spoonfed, that's why I posted. I concede but for reference I DID ask if I need to bulk then cut or just cut where I am now. my goal is bottom left of this pic
and I know I won't look close the that if I just lose bodyfat. does that make any more sense?? I'd imagine I need to work out significantly more to get nice abs but have limited fitness knowledge
Ask a dumb question get a dumb answer. Don't act like a b***h when you can just google "best ab exercises" if you already know you need low BF to see abs. Need further help? Here let me be realllll helpful for you: https://letmegooglethat.com/?q=what+are+the+best+ab+exercises+for+someone+who+needs+to+be+fricking+spoonfed+this+goddamned+information
I would drink your pee
>blanking out the cleavage
>How do I go from pic related to a 6 pack (or close)?
>posts pic with enough BF to not see abs
>It's not lost on me that abs are made in the kitchen and you need to lose bodyfat to get visible abs
If you already knew the answer then why're you getting mad. Quit being stupid and instead ask "what are the best ab exercises" or "which exercises to get 6 pack abs". Don't be stupid next time, you got the answers to the questions you asked
Any alternatives for safety rails on squat racks? I can’t add the rails to my rack because the rack itself isn’t bolted on the ground.
Get the type of safeties that go through the holes in the rack, like pic related
Can’t, this I have a basic stand
Ahhh. Now I see what "not bolted down" means. I honestly have no idea, since pic rel needs a lot of stabilization if you're gonna be potentially droping heavy weights on it. Where's your rack located? You could try making a platform for it (wood stage, thick rubber mats on top) for dropping the weight
Rack is in my garage. Guess I can try a wood platform, like a sawhorse
Get a bunch of cinderblocks homie
I get a cough the same time every year. January to about mid-March. Then it goes away. I'm guessing it has to be allergies of some kind, but it seems like an odd time for allergies to kick in. I actually had an x-ray done my lungs a few years ago and they didn't find anything on that. All my bloodwork was fine. I live in Pennsylvania. Anyone know what might be going on in the air around that time?
stick figure here, whats the most insane regimen i can do (preferably without dying). i have a lot of time and some funds (for equipment).
Does preworkout thin your blood?
I get forearm splints in my right arm when I do certain exercises, barbell curls for example. Does anybody else get them? I avoid curling, but sometimes I still feel pain when carrying something heavy with the one arm.
Hopefully someone with experience can answer some questions because I don't really understand how they work very well.
Am I doing permanent damage to myself when the pain starts? Do they only occur because I'm too weak and will they completely go away if I build more muscle? Is there something I can do to prevent them from occurring if I ever wanted to do a lift that triggers them?
Do your forearms tire out before biceps when curling? Are you gripping the bar too hard? Do you have tennis elbow?
>Tendonitis is an acute, short-term, inflammatory problem that comes with inflammation of the tendon cells (tenocytes). Tendonosis is the chronic state of tendonitis
Talk to your doctor, honestly.
>Am I doing permanent damage to myself when the pain starts?
You absolutely can, yes. You should never workout through pain like this, ever. Pain is your body telling you that something is very wrong
>Do they only occur because I'm too weak and will they completely go away if I build more muscle?
I can see it happening when you lift way above your means, or grip the bar way too hard for way too long
>Are you gripping the bar too hard?
It might be this. The pain is greatest when I release my grip, not when I'm actually performing the lift.
I just got a barbell and power rack and am thinking about starting off with the ice cream 2.0 program.
Workout A
Back squat 3x5
Bench press 3x5
Barbell row 3x5
Standing OHP 3X5
Bicep curl 2x8
Facepulls 1x20
Crunches 60
Workout B
Back squat 3x5
Bench press 3x5
Deadlift 1x5
Standing OHP 3X5
Bicep curl 2x8
Facepulls 1x20
Crunches 60
can i get results with this. 6 foot 260 btw.
>Doing a workout made by a dyel weak fraud Mercenary LARPer
NGMI dude, do something else.
I don't know a better place to ask this. Potty talk.
>I realized I hadn't used the bathroom all day, almost 24 hrs, so I panicked and made myself use it
>afterwards, decide to look up how often is considered normal, because my pattern of basically 2 days skip a day was concerning, always feel constipated
>apparently it's normal to go as often as 3 times a day
>all the way down to 3 times a WEEK?
Can someone with know-how PLEASE weigh in on this?
>I realized I hadn't used the bathroom all day, almost 24 hrs
Fricking impossible. Do you never drink any water??? I piss like every 2-3 hours. Drink more water, anon. Fricks sake.
>Can someone with know-how PLEASE weigh in on this?
When I'm bulking I shit at least once a day. Sometimes twice depending on if my coffee makes my bowels get dumb or not. I piss straight up like.. 6-8 times a day? Get some more water in you my god
I should have been more specific I meant #2. #1 I do 2-3 times a day like normal.
okay good. Yeah when I'm cutting I poop as little as once every 2-3 days. Bulking is 1 a day.
>Yeah when I'm cutting I poop as little as once every 2-3 days.
That's a relief to hear because I had just started dieting, so that lines up perfectly. Thanks anon.
When I get to my peak weight for a bulk, how long should I wait until I cut? Until I stall? Or cut right after so I can bulk again?
I alternate between cutting/bulking (I don't do a maintenance period) and switch on *that* day. There is no transition/waiting period. Bulk ends one day, start cutting the next
Got sick on late Monday with cold. Still have runny nose, chest cough, and I got winded doing PT exercises for my arms.
When’s the earliest I should get back to the gym? Would it kill me to try tomorrow?
When you feel better. Don't rush it. Don't be one of those buttholes that are sick in the gym and make other people sick
>not going to the gym because you have a cold
Why are dyels like this
currently running PHUL.
the two lower body days mess with my 5k runs the following day. is it a bad idea if i do the power days once each for upper and lower and the upper hypertrophy days twice?
>the two lower body days mess with my 5k runs the following day
You're not really supposed to do heavy ass lifting with long running. Pick only one of the two or suffer. Your muscles need ~48 hours to fully recuperate.
i like running though so i wanna keep at it.
im not progressing on my lifts at all. during my first week i was embarassed by the fact that my lifts were shit, so id try to force myself to do sets with close to my max (which are still pathetically low lmao) to avoid people thinking im a homosexual. i obviously ended up with insane doms from having never exercised before, and made zero improvement to my form or the weight on the lifts. after that i dropped the weight down to about half and focused on going slow during the sets, making sure im keeping the right tension in the right places, perfecting form and so on, and the weight was light enough for me to comfortably finish my sets. 3 weeks later, i cant add to my sets anymore, even though ive only been adding weight like ss suggests. im eating enough, having gained 1.5kg in a month on a 500cal surplus which terrifies me as a former anorexic, i sleep 8 hours a night, do cardio on rest days for active recovery and avoiding fattiness etc. whats wrong?
As a beginner, you should be seeing near nonstop growth in the beginning. Noob gains are a real thing.
>even though ive only been adding weight like ss suggests
How much does SS suggest? There's something called "pyramid progression" or reverse pyramid or whatever it's called, where you increase the weight slightly for your 2nd set, then back down for the 3rd set, if you're doing straight sets.
What you could also do is instead of increasing weight, you increase the reps. For example, I do straight sets with OHP, and I'll go 3x8, work up to 3x10, then 3x12, then increase the weight and start over with 3x8. In-between I'll do like 3x8/3x8/3x10 or 3x8/3x10/3x8 to build up.
if i do the sets comfortably with proper form, add 2.5kg next time. only managed to get my squat up to 32.5kg, bench to 25kg etc.
>3x8, work up to 3x10, then 3x12
i like this, especially with ohp where i cant fricking get it up at all. i should add that i was on a pretty heavy crash diet for half a year before starting the gym now, and before that i was entirely sedentary, so i get being a lot weaker than most, but christ is it embarrassing having to lift shit weight week in week out. i want my numbers up so badly insane, and i aint quitting until they are
>only managed to get my squat up to 32.5kg, bench to 25kg etc
Hey man we all start somewhere. Just gotta keep it up.
>i like this, especially with ohp where i cant fricking get it up at all
Does your gym have the fixed barbells like these? They're a godsend for doing less than the 45lb barbell.
>but christ is it embarrassing having to lift shit weight week in week out
Perhaps to you, but rest assured no one at all cares how little you lift. People only care that you're doing it correctly/safely. There's so many dudes at my gym that bench 50-60lbs and no one cares. No one stares, no one makes fun of them. We're all there to improve ourselves.
It’s after midnight and some fat black prostitute walked into the apartment complex gym and her niglet is watching cartoons loudly on one of the tvs. This is my personal space what the frick.
Thoughts on adjustable kettlebells? I don’t know how much weight I need or will go up to - i don’t want to buy anything too light or too heavy. So I think adjustable ones seem like a good in between and would save space.
>kettlebells
meme shit. Use regular dumbbells
>kettlebells
I can't believe this shit ass trend is still going. Do these people seriously not realize how stupid they look doing their dumbass swings??
Update: the nigress is gone, all is well
I've been doing a middle-splits routine, but haven't made much progress over the past months. I can't even do a fully flat Butterfly pose yet.
I start with some Ballet Stretch routine on YT, then I swap to Antranik's routine (Frog pose, then Horse stance).
I do this nearly every day after working out (I do cardio 3x and strength 3x/wk)
Currently leaning out, thinking of going on creatine. Any advice??
What's the verdict on creatine and hair loss?
Literally just drink some coffee before working out. Same effect at 1/20th the price
Do you guys workout when a little sick? Got a soar throat but feel fine otherwise. (Homegym DW).
Homegym shouldn't be that bad but don't go too hard. I'd never go to the gym while sick
should I control the eccentrics on DLs until they're past my knees like rippetoe says, or should I just let it drop? I started out with actual eccentrics, but it's starting to feel sketchy.
I do reverse hypers on my desk with a thick sponge pad under me, in that position I feel like I can't breathe, like the desk is pushing into my diafram and it stops me from breathing fully, after a few reps under load I am out of breath. Is there any way to fix it?
Painless popping in my shoulder when I lower the bar during OHP. Happens with dumbbells too. I checked the form, I'm not making any obvious mistakes.
Should I ignore it, is there a way to fix it or should I stop doing overhead movements at all?
What program should I do after Greyskull LP?
t. noob
something something no gf too picky life sux an hero blah blah blah
1) am i supposed to poop daily while cutting?
2) grounding flax seeds has cyanide
eating them whole? still cyanide?
i ask because recently my finger became numb and it took like a week to recover
3) What the frick do i do when i'm a big boy who despite eating lots of veggies can't poop daily
4) Is banana a day not dangerous?
Holy frick this shit is strong I am on day 3 after first 0.25mg injection and this thing has completely nuked my appetite. Literally woke up today, ate a single protein cookie with 0% sugar and my stomach feels so full like I ate 3 pizzas. Cutting season gonna be easy af with this shit