ILL START
does it matter for test production where you get your fats from? eg i get most of my fats from oats, walnuts, almonds, dairy and eggs, mostly from plant sources and poly unsaturated fatsi eat on average 1-2 eggs per day. does this kill my test production?
i dont like eating fatty meat cuz it makes me tired and feel sluggish? should i just up my egg intake?
It may matter to a slight degree, but nothing to a level that you would notice day-to-day or even week-to-week. Don't worry so much about the tiny stuff.
Week 2 - (whatever exercise progression is next) M:4x3, W: 5x 3 ... etc etc.
My question is Im i suppose to add 1 rep per day or 1 rep per week? I feel like 1 rep per day is moving the progression too fast but at the same time 1 rep per week is moving way to slow. Advise?
if you can add 1 rep (or more) each session, do it. There's no such thing as progressing too fast.
i just binged on 200g of oats mixed with some protein powder, puts me 1k kcal above my calories today (not on a diet but clean bulk)
i really fricked up didnt i? i already feel so god damn bloated
1 day of fricking up isn't a big deal. move on and don't let it happen again. if you want to eat a bowl of oats that big, adjust the portions of your other meals.
what is that app called?
read the first line of his post mate.
1. What are some good chicken dishes to make? Just made chicken satay this past weekend and that was good, trying to add some variety
2. Is it better to work out every day or every other day, particularly if you're doing a full body workout each time? I have a friend who is really muscular and he works out every single day, but I've also seen people say you should only do every other day to let your body rest.
>1.
https://based.cooking/tags/chicken/ >2. >full body
every other day. if you're actually training properly and you want to progress at a good rate and not feel like shit, you need to rest. you can still do cardio on rest days though.
I noticed there are 2 different types of setups for cable flies. Top here the pulley stations are horizontal parallel and on the sides, wider vs bottom here they are closer, with more of a v shaped angle and behind the lifter so it's more like pulling forward. Does this matter and impact the exercise at all? If so, in which ways?
You could probably lower the safeties to just above thigh level and stick a board across them but under the safeties. It's moronic and ghetto but would work I'm sure.
What does it mean if one side of my body is very sore after workouts, and the other side iant sore at all or is slightly sore?
Examples: after doing arm stuff, the next day my right forearm bicep and tricep is sore, left side is barely sore
After deadlifting and legs, my upper right back is sore and my leg is sore, left isn't.
Right side also feels tighter than my left.
Week 2 - (whatever exercise progression is next) M:4x3, W: 5x 3 ... etc etc.
My question is Im i suppose to add 1 rep per day or 1 rep per week? I feel like 1 rep per day is moving the progression too fast but at the same time 1 rep per week is moving way to slow. Advise?
>got a deep bone bruise in my hand >Dr says it'll be a month before I can lift with it again
In addition to training legs and keeping high protein intake, is there anything else I can do to reduce upper body muscle loss?
i just binged on 200g of oats mixed with some protein powder, puts me 1k kcal above my calories today (not on a diet but clean bulk)
i really fricked up didnt i? i already feel so god damn bloated
I would throw in hamcurls directly after RDLs. Alone the hamcurl machine is pretty lackluster but I find that crushing out some reps after an RDL, like 3x15 at mediocre weight, can give me a good hamstring workout. Nordic curls are probably better though honestly.
Can I do that hamstring work after a run as well? And will stair/bleacher sprints do anything worthwile for leg aesthetics or cardio improvement? Goals are looking good and getting a good 5k time
I wouldn't recommend lifting after running as you'll be low on energy.
Is jogging for like 25mins during rest day bad? I feel bored on rest days, and crave for that energy push post workout/running.
if you have a desire to do cardio on rest day fricking go for it. Not many do. I hate it lol
Recently started doing bicep curls. I can do significantly more reps with my left side than with my right. Is this normal, how can I alleviate it?
It's not uncommon for one arm to be stronger than the other. Solution is easy though; just limit yourself to the number of reps your weaker arm can do. So like, if you can do 12 reps on your right arm and only 10 on your left, limit yourself to 10 on both arms until your weaker arm can progress. Eventually both arms will even out in strength.
Is there any difference between cheap and expensive (whey) protein powder? I'm using sunwarrior vegan mix, but it's 45eur per 750g (30 portions).
Can I use some really cheap whey one?
Whey is mostly solid as long as you don't get the cheapo store-brand stuff or the ones shilled by marketing. ON is a solid brand with some good flavors, MyProtein personally think it's shit, Syntha-6 is too calorie heavy, and there's tons of brands I've never tried.
https://i.imgur.com/qU840l6.jpg
Does this amount of work look like it'd burn 320~ cal? I'm using Lose It to count calories and it has an option to include exercise. I pick a generic "Weight Lifting" option, plus how long I spent doing it (1hr~) and that's the amount it shows me.
I'm already at the minimum caloric intake recommended (1500) but if exercising makes me end at around 1200, that's 300 extra calories I can use to fit more protein into my diet.
Should I aim to eat 1800 and trust that I'm burning 300? Or is the app greatly exaggerating it and I should keep aiming for 1500?
I'm 6'0, 165lbs btw. Trying to go low body fat for abs, currently doing PPL
like the other anon said, it's pretty much impossible to accurately measure calories burned from lifting. You can very roughly estimate 100 calories per hour of lifting, and I wouldn't use it to determine calorie intake. >I'm 6'0, 165lbs btw.
If you're that low in bw and don't have abs already cutting isn't going to reveal them.
Nope. Start with leg curls, you'll be surprised how weak you are. After a while you can progress on to glute-ham raises if you have the appropiate equipment in your gym. They're a great bridge between leg curls and nordic curls.
I would throw in hamcurls directly after RDLs. Alone the hamcurl machine is pretty lackluster but I find that crushing out some reps after an RDL, like 3x15 at mediocre weight, can give me a good hamstring workout. Nordic curls are probably better though honestly.
Nordic curls are unbeatable but by the point you can do a full one you already have decent hamstrings.
Is jogging for like 25mins during rest day bad? I feel bored on rest days, and crave for that energy push post workout/running.
I am a beginner who has only a set of dumbbells and a pullup bar. I want to loose fat and gain muscles. Is this a valid workout plan for the first weeks to get in basic shape, before buying a barbell?
Day 1 - Full-body workout with dumbbells:
1. Goblet squats - 3 sets x 10 reps
2. Push-ups - 3 sets x 10 reps
3. Dumbbell rows - 3 sets x 10 reps
4. Dumbbell shoulder press - 3 sets x 10 reps
5. Bicep curls - 3 sets x 10 reps
6. Tricep extensions - 3 sets x 10 reps
Day 2 - Rest day
Day 3 - Pull-up bar workout:
1. Pull-ups - 3 sets x 5 reps
2. Chin-ups - 3 sets x 5 reps
3. Hanging leg raises - 3 sets x 10 reps
4. Plank - 3 sets x 30 seconds
5. Reverse crunches - 3 sets x 10 reps
Day 4 - Rest day
Day 5 - Full-body workout with dumbbells:
1. Lunges - 3 sets x 10 reps (each leg)
2. Dumbbell bench press - 3 sets x 10 reps
3. Dumbbell deadlifts - 3 sets x 10 reps
4. Dumbbell flyes - 3 sets x 10 reps
5. Hammer curls - 3 sets x 10 reps
6. Skull crushers - 3 sets x 10 reps
Day 6 - Rest day
Day 7 - Pull-up bar workout:
1. Wide grip pull-ups - 3 sets x 5 reps
2. Commando pull-ups - 3 sets x 5 reps
3. L-sit pull-ups - 3 sets x 5 reps
4. Russian twists - 3 sets x 10 reps
5. Leg raises - 3 sets x 10 reps
I'm too lazy to critique everything but don't do so many pull-up variations. Just choose one per day and go to failure.
What you should add instead are horizontal pulls. Do some inverted rows, add weight by changing leverages or just by putting a dumbbell in your stomach while you pull.
Add in Romanian Deadlifts for your posterior chain. If the dumbbells you have are too light then do them one legged.
i get more of a pump on my traps when i do cable lateral raises using my traps compared to when i do barbell shrugs or farmer carry. should i keep doing lateral raises with trap activation? i feel like it’s the only exercise where i feel my traps.
Is there any difference between cheap and expensive (whey) protein powder? I'm using sunwarrior vegan mix, but it's 45eur per 750g (30 portions).
Can I use some really cheap whey one?
im getting conflicting opinions on upright rows. to me, with a barbell and ez bar it feels really awful. db feels ok but im unsure whether to pull to around chest height or to above the clavicles?
Does this amount of work look like it'd burn 320~ cal? I'm using Lose It to count calories and it has an option to include exercise. I pick a generic "Weight Lifting" option, plus how long I spent doing it (1hr~) and that's the amount it shows me.
I'm already at the minimum caloric intake recommended (1500) but if exercising makes me end at around 1200, that's 300 extra calories I can use to fit more protein into my diet.
Should I aim to eat 1800 and trust that I'm burning 300? Or is the app greatly exaggerating it and I should keep aiming for 1500?
I'm 6'0, 165lbs btw. Trying to go low body fat for abs, currently doing PPL
It's hard to estimate calories burnt from weight lifting. Be conservative and add 100 calories at most (to 1600). Track your weight every day under the same conditions and if you notice the trend line of loss is too steep then add up the other calories.
You're 6 feet tall so I'd go down to 150-148lb at most.
I wouldn't recommend lifting after running as you'll be low on energy.
[...]
if you have a desire to do cardio on rest day fricking go for it. Not many do. I hate it lol
[...]
It's not uncommon for one arm to be stronger than the other. Solution is easy though; just limit yourself to the number of reps your weaker arm can do. So like, if you can do 12 reps on your right arm and only 10 on your left, limit yourself to 10 on both arms until your weaker arm can progress. Eventually both arms will even out in strength.
[...]
Whey is mostly solid as long as you don't get the cheapo store-brand stuff or the ones shilled by marketing. ON is a solid brand with some good flavors, MyProtein personally think it's shit, Syntha-6 is too calorie heavy, and there's tons of brands I've never tried.
[...]
like the other anon said, it's pretty much impossible to accurately measure calories burned from lifting. You can very roughly estimate 100 calories per hour of lifting, and I wouldn't use it to determine calorie intake. >I'm 6'0, 165lbs btw.
If you're that low in bw and don't have abs already cutting isn't going to reveal them.
I'll aim for 1600 then. I'm thinking of going down to 155lbs at most. I'm aware just losing weight isn't enough so I'm also doing a couple 3x12-15 ab exercises Mon-Fri. I still have small love handles so I figured I need to burn that excess fat. Thanks, guys. Appreciated
what is that app called?
Strong
Free version is a bit cucked in that it only lets you add 3 workout templates. The way I get around it for PPL is to add all the exercises for one type of day in one template and only fill in the weight of the ones I have to perform that day.
Still helps me keep track of things that way
1. What are some good chicken dishes to make? Just made chicken satay this past weekend and that was good, trying to add some variety
2. Is it better to work out every day or every other day, particularly if you're doing a full body workout each time? I have a friend who is really muscular and he works out every single day, but I've also seen people say you should only do every other day to let your body rest.
One of my favorite ways to make chicken which is also pretty simple. Pic rel are the specs. I like making sriracha roasted broccoli and quinoa to go with it
beans aren't as versatile as rice. They're kinda bland, no texture, not as cheap as rice, don't absorb flavor of what surrounds it like rice, and can't be used in as many dishes as rice. If you wanna bulk on beans go for it, but rice is just a better caloric tool.
Been lifting for 1.5+ years. Spent a few months cutting down to a healthy weight for my wedding and hit ~15%bf. Started lean bulking but ended up dirty bulking for a few months and am at ~19%bf. Current plan is to get back to a cut but take it slower so I don't burn out so quickly.
My question is for other anons who have been lifting for over a year, anybody have success recomping while at a higher bf% or is it better just to cut?
R8 my PPL (courtesy of Jeff "Fake Natty" Cavaliere.. mostly)
Pull Day 1:
Machine T-bar rows 6x10-12
Machine Chest Supported Row 4x10-12
DB Pullover 4x10-12 (my favorite)
DB High Pull 4x10-12
Chin-Ups 4x5-6
Pull Day 2:
Machine T-bar rows 6x10-12
Pull-up 4x5
Machine Lat Pulldown 4x10-12
DB Rows 4x10-12
Straight Arm Pushdown 4x10-12
Barbell Curl (EZ Bar) 8x6-10 (second favorite)
Triceps Pushdown 4x10-12
Face Pull (rarely do them, maybe once every few weeks) 4x10-12
Push Day 1:
Bench Press 8x6-10 (third favorite)
Chest Flies - Machine or Cable, 4x10-12
DB Shoulder Press 4x10-12
Lat Raises 4x10
DB Lying Triceps Extension 4x10-12
DB Waiter Curl 4x10 (fourth favorite)
Rotator Cuff Ext Rotation 2x15
Push Day 2:
Machine Shoulder Press 4x10-12
DB Underhand BP 4x10-12
Close Grip BP/Incline BP 8x6-12
DB Curls 3x10
DB Hammer Curls 2x10
Legs:
For Legs I just use do some hack squats, leg extensions, leg curls for 4 sets of 10-12 reps. I could do more but my legs hurt for 3-4 days at a time after I train them, so I think I they're getting enough volume.
I usually go: Pull 1, Push 1, Rest, Pull 2, Push 2, Legs, Rest.
I do nothing on rest days but I'm not sure it's a good idea. Should I go for a run or do come cycling as cardio?
Any advice is appreciated. We are all gonna make it.
1. What are some good chicken dishes to make? Just made chicken satay this past weekend and that was good, trying to add some variety
2. Is it better to work out every day or every other day, particularly if you're doing a full body workout each time? I have a friend who is really muscular and he works out every single day, but I've also seen people say you should only do every other day to let your body rest.
teriyaki chicken is delicious and a low-cal addition to a dish. To be honest most any chicken is just properly cooked chicken plus some kind of sauce. There's quite literally thousands of ways to cook it.
https://i.imgur.com/M5hZ5H6.png
R8 my PPL (courtesy of Jeff "Fake Natty" Cavaliere.. mostly)
Pull Day 1:
Machine T-bar rows 6x10-12
Machine Chest Supported Row 4x10-12
DB Pullover 4x10-12 (my favorite)
DB High Pull 4x10-12
Chin-Ups 4x5-6
Pull Day 2:
Machine T-bar rows 6x10-12
Pull-up 4x5
Machine Lat Pulldown 4x10-12
DB Rows 4x10-12
Straight Arm Pushdown 4x10-12
Barbell Curl (EZ Bar) 8x6-10 (second favorite)
Triceps Pushdown 4x10-12
Face Pull (rarely do them, maybe once every few weeks) 4x10-12
Push Day 1:
Bench Press 8x6-10 (third favorite)
Chest Flies - Machine or Cable, 4x10-12
DB Shoulder Press 4x10-12
Lat Raises 4x10
DB Lying Triceps Extension 4x10-12
DB Waiter Curl 4x10 (fourth favorite)
Rotator Cuff Ext Rotation 2x15
Push Day 2:
Machine Shoulder Press 4x10-12
DB Underhand BP 4x10-12
Close Grip BP/Incline BP 8x6-12
DB Curls 3x10
DB Hammer Curls 2x10
Legs:
For Legs I just use do some hack squats, leg extensions, leg curls for 4 sets of 10-12 reps. I could do more but my legs hurt for 3-4 days at a time after I train them, so I think I they're getting enough volume.
I usually go: Pull 1, Push 1, Rest, Pull 2, Push 2, Legs, Rest.
I do nothing on rest days but I'm not sure it's a good idea. Should I go for a run or do come cycling as cardio?
Any advice is appreciated. We are all gonna make it.
[...] >ask for advice or don't
see above
There are a lot of what seem to be excessive sets in here. Does his routine really tell you to do 6 sets of this shit? 8 sets of curls sounds particularly egregious. Seems like too much for progressive overload imo
outside of that there's nothing glaringly wrong with it. And cardio on a rest day is fine as long as your legs are recovering properly from the rest of the week.
>There are a lot of what seem to be excessive sets in here
which ones in particular? I think 4 sets is not enough to properly feel the muscle working - let me give you an example.
For barbell curls, I do 2 sets of 8-20 reps @ 32kg, then 2 sets of 6-8 reps at 37jkg. Then I go back to 32kilos for 2 sets, and if I still have strength left, I try doing 2 more sets of 5-4 reps with 37kg. Is this too much volume? This is an isloation excersize. For compounds like Benchpress I go for 2 sets of 0.75 pl8s, then 2 sets of 1 pl8, and then 2 sets of 1.25 pl8s. If I get too tired out I will lower the weight to 1pl8. Rep ranges are anywhere from 8-10 for lighter weight and 6-8 for heavier weight. I take it slow and don't do cheat reps. I lower the bar a few cm away from chest level and lock my elbows when I raise it up.
>Does his routine really tell you to do 6 sets of this shit?
no it doesn't but it's not 100% his routine. Maybe 50% or so.
>And cardio on a rest day is fine as long as your legs are recovering properly from the rest of the week.
I hate doing cardio. Maybe I'll do more in the summer. On rest days I usually cook
If you can't feel the muscle working at set 4, you're not lifting heavy enough. If anything 6 sets (or 8 for curls) could actually hurt your overall performance due to all the excess energy being used and rest time needed. 3-4 sets of 10-12 reps ought to be more than enough as long as you're lifting heavy enough.
>be super out of shape >grab book, go walking >do a couple of miles >legs feel a bit sore, as expected >continue for a few days >hamstrings sore
but why.
keep walking or take some time off?
What whey is better than ON gold standard? Keep hearing it's ass now and since I'm having some daily I'd like to upgrade. OR is it actually fine and israelitetube is being gay?
eat less or different protein powder/more real food.
Am I doing Bench Presses wrong if I don't feel much in my pecs? I just feel most of the strain on my arms and shoulders
Do higher reps, and maybe a pre-exhaust/mmc exercise like pec deck before >(noo it will reduce the weight) no one cares. If you want to activate your pecs you need to tire it out first, lift closer to failure, or do more reps so fatigue builds.
I have the same issue and I do pec deck first. After that any bench movement lights up my pecs.
Also, try db bench, greater stretch works wonders for pec activation.
Am I doing Bench Presses wrong if I don't feel much in my pecs? I just feel most of the strain on my arms and shoulders
You should feel it in your triceps and a bit in your pecs
Make sure to pull your shoulders down and back and bring the bar down to below your nipples
If you only feel it in your shoulders, you're gonna fuk up your rotator cuff (I know because I tore mine)
https://i.imgur.com/oGuHTy5.jpg
How do I avoid flatulence due to my high protein intake?
You can only process 0.8g/pound of LEAN body mass
Spread it out over 3-4 meals and you should be fine
What whey is better than ON gold standard? Keep hearing it's ass now and since I'm having some daily I'd like to upgrade. OR is it actually fine and israelitetube is being gay?
All protein powder is bad since target's stopped being high cholesterol
You should be eating meat anyway
>be super out of shape >grab book, go walking >do a couple of miles >legs feel a bit sore, as expected >continue for a few days >hamstrings sore
but why.
keep walking or take some time off?
>You can only process 0.8g/pound of LEAN body mass
Slight correction, you can only take advantage of 0.82g, extra just doesn't do much. Process makes it sound like you can only ingest that much.
Extra lowers your testosterone
They mention this in all protein intake studies
>since target's stopped being high cholesterol
wot? plz explain. also >You should be eating meat anyway
I do, it's the bulk of my day's protein intake but I need some whey to round it out, for both practical and financial reasons.
Targets original protein powder was ridiculously high cholesterol
I never made gains like that up to that point
That's when I realized that protein, while necessary for gains is not a one hit wonder
>since target's stopped being high cholesterol
wot? plz explain. also >You should be eating meat anyway
I do, it's the bulk of my day's protein intake but I need some whey to round it out, for both practical and financial reasons.
So I had some bloodwork done, and basically everything for my testosterone was extremely low sans the % free test were extremely low. I tried pressing for an explanation, and my doctor just waved me off really and said it's all fine because of the % being in the normal range. Can someone here walk me through why it's fine, or is he just full of shit?
those numbers are pretty low. assuming you're already doing everything you can to have good levels (sleeping 8 hours, lifting, eating clean + high fat, not in a deficit, getting sunlight, not obese), I would go get a second opinion.
>finish pooping >wipe literally 20+ times, keep getting brown streaks >eventually the brown streaks stop and I wipe 3 times to make sure it is done >20 minutes later my ass is itchy >wipe and see brown
Why the frick is this happening. It's been like this for 2 months, and I haven't changed my diet or anything. I literally showered after I pooped yesterday and cleaned the frick out of my ass, and even then 30 minutes later my ass was itchy and I had to wipe. I poop 2-3x a day and eat very clean, no alcohol, little sugar, oatmeal every other day for breakfast.
god iktfb. happens when I'm bulking. my bulking diet isn't even different from cutting, it's just more of what I normally have. so annoying.
stretching is fricking god damn boring. lets say my routine is working perfect and im doing each stretch for 1 min. would it be bad to cut it in half to 30 sec?
holding for 30 seconds is perfectly fine.
oh and this is daily and ive been doing it for years
>this is daily
you can maintain flexibility while only stretching 1-2 times a week. you could definitely cut down your sessions if you don't enjoy it or aren't trying to progress.
>finish pooping >wipe literally 20+ times, keep getting brown streaks >eventually the brown streaks stop and I wipe 3 times to make sure it is done >20 minutes later my ass is itchy >wipe and see brown
Why the frick is this happening. It's been like this for 2 months, and I haven't changed my diet or anything. I literally showered after I pooped yesterday and cleaned the frick out of my ass, and even then 30 minutes later my ass was itchy and I had to wipe. I poop 2-3x a day and eat very clean, no alcohol, little sugar, oatmeal every other day for breakfast.
25 should be enough for first starting out unless you're naturally strong. Most gyms I've seen have a neglected kettlebell section so you could see which weight is better for you at yours.
overweight people can play any sport. I did that.
You just won't be as competitive in some. So weight training and weight loss will improve your competitiveness.
stretching is fricking god damn boring. lets say my routine is working perfect and im doing each stretch for 1 min. would it be bad to cut it in half to 30 sec?
is working out with too little time inbetween session too much for my cns? like say today i want to workout from 6-8pm today but then again the next day from 10-12am? should i take it easier in either of those? the first one would be an upper body workout (heavy ohp, chinups), the second one lower body (heavy diddies)
When you are not recovering you will have >possibly nagging injury/pain for weeks >lifts seem harder even thought the weight isn't going up >pissed off/tired all the time >dread working out >pain >more pain
if you don't have these you are recovering. Mostly it depends on your recovery capability and intensity in the gym.
is doing heavy bp -> db ohp moderate weight -> dips too much for triceps in one session? ive cut out triceps pushdowns as a "burner" at the end cuz it just felt like my shoulder were doing most of the work/im cheating on the movement cuz my triceps were just completely toast.
or should i just use actual babyweight to go for higher reps with better form to actually burn the triceps out?
Only you know what shape your triceps are in. If you finish dips and try to do any tricep isolations with lower weight then normal, and can't, then they are toast.
If you can do the same weight as if you are fresh they need more work.
If your pushdowns post dips feel like a shoulder/lat/core exercise then your triceps are toast.
I woke up yesterday and the inner part of my left thumb was a bit numb
Fast forward to today and there's a very slight tingling in the same hand
On a scale of "call my doctor" to "drive to the ER" how fricked am I
Look it up online for possible issues. If it doesn't go away call a doctor, or just call a doctor if you are worried.
Anything wrong with eating a ridiculous amount of vegetables everyday? Regularly consuming around 10 Oz spinach, 10 Oz lettuce, with 12 oz broccoli. Idk 2 lbs of vegetables just seems like a lot. I have a huge appetite, not even really doing it for health reasons
Lots of shitting. If that's the way to curb your appetite do it. I like to have bone broth or some other soup with broccoli and even spinach.
Anything wrong with eating a ridiculous amount of vegetables everyday? Regularly consuming around 10 Oz spinach, 10 Oz lettuce, with 12 oz broccoli. Idk 2 lbs of vegetables just seems like a lot. I have a huge appetite, not even really doing it for health reasons
if i get this feeling that there are sags under my eyelids forming does that mean im spent for the workout? i get this after 3 exercises (main compound + compound assists like bb bench > lat pulldown > db ohp, 3 sets each, close to failure) already, does this indicate that everything thjat follows is most likely a waste of energy?
What is your goal? >yeah I want to lift the most weight first, and isolate it after
compound, then isolation >yeah I want to isolate the target muscle, and make it the weak link in the compound lift
isolation first, then compound.
I don't do a superset, or giant set, but I do the second route since my goal is hypertrophy of that particular muscle when I lift.
So I do pec flys, then bench press.
Or db pullovers, then yates rows.
If you are winded and have to catch your breath it's cardio.
If you are having extreme issues catching your breath it's higher intensity.
If you throw up it's too much.
I don't throw up nor do I have nausea.I don't have any kind of "extreme issues" either but it's definitely more intense than when I go cycling which definitely fits your definition of cardio. What happens at higher intensity than cardio training?
Are farmer's walks really that good for traps, forearms and calves hypertrophy? It kinda sounds good to be true especially knowing that those muscle groups are common weak points of recreational natty bodybuilders.
how the frick do i work my back with minimal biceps/forearm involvement? i feel like im being limited by my arms, never my back muscles. i dont think its a form issue on lat pulldowns/rows etc.
or better: how do i "pre-fatigue" my lats? like you would do with chest flyes before benching for example.
How do I get a stronger grip? My grip keeps failing on lowish weights and it's embarrassing. The bar rolls out of my hands for 260lb RDLs, and on dumbell rows my grip is failing at 115lbs. I want to get stronger.
>cutting >weight going down >bf% staying the same
bros??
Wtf you using to count bf? Scales and visual is not accurate.
how the frick do i work my back with minimal biceps/forearm involvement? i feel like im being limited by my arms, never my back muscles. i dont think its a form issue on lat pulldowns/rows etc.
or better: how do i "pre-fatigue" my lats? like you would do with chest flyes before benching for example.
Rather than skipping a lacking part, train it.
Is walking for an hour each day, Monday-to-Friday enough for cardio?
Depends how far and what is your heartrate while doing so
if i get this feeling that there are sags under my eyelids forming does that mean im spent for the workout? i get this after 3 exercises (main compound + compound assists like bb bench > lat pulldown > db ohp, 3 sets each, close to failure) already, does this indicate that everything thjat follows is most likely a waste of energy?
>Wtf you using to count bf? Scales and visual is not accurate.
i use one of those bioimpedence scales, i know they're not very accurate, but last time i cut i'd at least see the number going down steadily.
Can someone please explain to me how the frick to program the front squat? I never had an issue with low bar squats (hit 190kg with progressive overload) but after getting injured I've switched to front squats as my main squat movement and the c**t just doesn't improve. It seems like if I even approach a high RPE my strength regresses >Please help I really want to front squat 3 plates so I can lose my virginity
I want to do a 6 day PPL routine. However, I only have access to a rack, a bar, and plates, meaning I can only do compound lifts and some accessories like pull-ups and barbell curls etc.
Would a 6 day PPL routine still be effective if I just ignored the machine exercises like lat raises, leg press, etc.? Or should I just stick to my all compound, 3 days a week strength training routine?
There is plenty of exercises to do with stuff you have. So yes it is possible but it will be repetetive af.
Hey, I'm currently looking for a few lower back exercises. However, I'm doing a lot of sports besides lifting and as a result my legs are usually a bit fricked so I was wondering whether anyone could recommend me some lower back exercises that don't really involve legs. Ideally stuff I can do while sitting or laying down. Besides a bench I have a dumbell and a barbell.
Hey, I'm currently looking for a few lower back exercises. However, I'm doing a lot of sports besides lifting and as a result my legs are usually a bit fricked so I was wondering whether anyone could recommend me some lower back exercises that don't really involve legs. Ideally stuff I can do while sitting or laying down. Besides a bench I have a dumbell and a barbell.
Plz rate my routine and let me know what you would change if anything. Only thing I didn't mention was calves cause every day I do a few sets of 100 bodyweight calf raises outside of the gym.
Add more rowing
Consider changing incline bench for any variant of overhead press for shoulder health
Add another tricep exercise
Consider adding hamstring knee flexion exercises, although you can get away with not having one for a while
No, rows don't even target your side delts, they target lats traps and rear delts. If they hurt to do your form probably just sucks, watch more videos on how to do them properly because there really is nothing better. Try them on the cables or the machines too maybe it will feel better.
I snapped all the tendons in my ankle as a teen, i didn't need surgery to heal them which is lucky. I want to grow my legs but the last thing i want to do is put too much pressure on my ankle and injure myself. What do? I'm just going kb squats and Romanian split squats
My left shoulders hurts like a b***h when doing lateral raises, but it doesn’t hurt when doing upright rows
Are upright rows a good substitute for lateral raises?
No, rows don't even target your side delts, they target lats traps and rear delts. If they hurt to do your form probably just sucks, watch more videos on how to do them properly because there really is nothing better. Try them on the cables or the machines too maybe it will feel better.
tbh microloading is usually only something you have to do for smaller muscles like your shoulders. If you're really stuck it's something you can consider, but diet and programming are usually more important than microloading weights.
https://i.imgur.com/7ZzhcWM.jpg
Can I just eat the serving of whey protein? Do I have to mix it with anything?
You can. It'll probably be awful though.
https://i.imgur.com/3OjhgS3.png
>"6 month wall"
Is the meme real? Does your progress slow to crawl after so little time?
I've never heard that term before, but beginner gains do come to a crawl after a few months since your body can no longer put on additional muscle without excess calories. Beginner gains are quick. Then it slows down.
Whey protein is basically just food, it's just a highly refined form of it. If you can stomach eating literally just the powder, then there shouldn't be any problems with doing so.
is there anyway to get skinny if you already have muscle? always been overweight in my life. basically bulked for a few of those years so i have decent amount of muscle. lost 80lbs the last 6 months aiming for 40 more to get to 8-12% bodyfat. would i just have to stop lifting and eat less protein and the muscle would go away too?
and im not saying ill cut out lifting or reduce protein to get to ~10% bodyfat, just saying there is a difference between 10% bodyfat with a lot of muscle and without and if i was low bodyfat how could i lose the muscle but stay low bf%
and im not saying ill cut out lifting or reduce protein to get to ~10% bodyfat, just saying there is a difference between 10% bodyfat with a lot of muscle and without and if i was low bodyfat how could i lose the muscle but stay low bf%
Your question is worded very strangely, are you asking how to lose muscle or how to lose fat?
how to lose muscle, for an extreme example like if chris bumstead wanted to get down to a normal BMI but be like 8% bodyfat when he got there. to get to ottermode or skinnier
Im living in a hotel room for the next 40 days and kettle bells are the only thing they offer for weights
Recommendation a kettle bell program?
I wont even begin asking about how diets gonna work with non stop to go/take away food
Bros, I just did hip thrusts with a barbell today for the first time. I did them with 120kg and my pelvic area hurt like hell. I put a pad around the barbell and a wrapped a towel on top of it too, but that didn't help much. I couldn't push as hard with a barbell due to the pain (I can easily rep out those 120kg on a hip thrust machine, as the belt on the machine doesn't hurt at all).
Any tips how to lessen the pain with a barbell? Or do I just have to get used to it?
>Or do I just have to get used to it?
You do get used to it over time, at least to an extent. I just use my hoodie because those pads make the bar less stable. Realistically past a certain weight you need to keep reps low or just use a machine, even Smith helps to take off some tension. Alternatively I'd imagine a bf >20% could provide some padding - there's a reason the only chicks doing more than 150 on hip thrusts have massive fupas
fricked up my elbow from arm wrestling, I've been staying out of the gym waiting for it to get better, its been about a week now. How long should I keep waiting before I consider it a real problem, about how long will it take to get better?
I'm freaking the frick out that it might be permenant and I hate the feeling of just sitting on my hands waiting for it to get better, this week away from the gym has been shit, I just want to lift again
Does your TDE change with weight? I've been successfully dropped from 20% to 15% bf (based on visual and impedance tests) without strength losses but my latest TDE is around 100 cal less than my starting. Can I just keep eating at the same deficit in order to reach 12% bf or do I need to up the deficit?
>Does your TDE change with weight?
yes >Can I just keep eating at the same deficit in order to reach 12% bf or do I need to up the deficit?
depends on the deficit
>depends on the deficit
based off the impedance test and mifflin equation my TDE is around 1700. with daily walking and working out everything works 2500 cal burned. Should my current 250 cal deficit be enough?
I'm also only very light atm so getting to 12% would literally only be 5lb. Just want to do a vanity summer cut and then reaaally slow bulk from there
I’m an amateur drumgay that has okay power but low arm stamina. What are some good high rep lifts to do outside of just practicing all day? I find that my forearms, wrist, triceps and delts are the parts that need improvement, if that helps at all.
i'd guess 250ish for 1RM? you could definitely do 2pl8 for 5 or so reps but maxing out is a skill in of itself so most lifters who don't practice can only do a bit more than a low rep set
if i was only doing isometric ab exercises like planks and vacuums to correct my pelvic tilt, is there any reason to start adding sits ups now that my posture is fixed? or just stick to what im doing?
but also I had to fix my thought patterns. I realized that for many years I had been basing my actions off of the criticisms of people who didn’t exist. I also realized I was capable of much more than I thought.
I pick my thoughts apart and try to figure out why I’m thinking shit like that, then once I know what’s causing me to feel/think so negatively I try to find ways to quell or satisfy what’s been nagging at me.
Your best bet while you ride this low point through (because that's what this is, a low point. You won't feel like this forever) is distractions. I used to go sit in the city centre and people/car watch. Some nice jdms roll though or you see a rare super it perks your mood up. Now i just try to take in nature around me and remind myself that I'm a grain of sand in the universe. I will live my natural life out and let my mortality be taken from me naturally. I like going on morning walks during dawn to see the sunrise. I like to look at clouds.
Are snatch grip deadlifts a good deadlift accessory/T2 lift?
I'm rotating between RDLs and good mornings for my main deadlift accessories. Was wondering if snatch grip deadlifts are good as well. They'll be programmed as T2 lifts in the 6-9 rep range at around 60 to 70 percent of my working weight in my sets for my T1 conventional deadlift.
i’m scared to gain weight. i’m finally at a body fat % in my life that i am content and look good. i don’t want to gain weight too fast, but i want to get stronger. i realize i am going to have to slowly put on weight if i want to get stronger, can anyone help me figure out how effectively i can slowly put on weight and strength?
eat clean, small surplus of maybe 100-200 cals. count calories so you know you're not eating too much. weigh yourself once or twice a week to make sure your weight gain is slow and steady. if you're disciplined and in control there's nothing to be scared of.
it’s hard to find my maintenance, but somehow i’m around the same weight i think, idk if i should up the calories a little bit though. i keep track of everything i eat, it’s autistic. i weight myself every morning. sometimes i box like 2 a week and i don’t know how many calories i burn, but i eat until i feel full because it burns a lot of calories and i don’t want to lose strength/weight. i don’t know what else i could do better or fix. im gaining weight but it feels like i need to eat cause the weights are getting heavier
i have no advice for you but im the same. i have major trouble finding my maintenance calories due to varying activity levels (sometimes i bike more, sometimess less due to commute, appointments etc) making it hard for a "consistent" clean bulk level caloric intake and also fatigue. shit sucks, esp since im also terrified of getting fat again due to me being really obese in the past.
>small surplus of maybe 100-200 cals
you'll smother all the gainz, 100 is "it takes 2 months for 1kg of fat" which just isn't enough to build properly (assuming you're past noob gainz)
it’s hard to find my maintenance, but somehow i’m around the same weight i think, idk if i should up the calories a little bit though. i keep track of everything i eat, it’s autistic. i weight myself every morning. sometimes i box like 2 a week and i don’t know how many calories i burn, but i eat until i feel full because it burns a lot of calories and i don’t want to lose strength/weight. i don’t know what else i could do better or fix. im gaining weight but it feels like i need to eat cause the weights are getting heavier
there's a reason why everybody and their mother goes through bulk/cut cycle
Good variations on EZ bar curls?
I'm stalling at 1pl8 because I cannot get the bar up from completely straight arms, only works once I reached 45 degrees. I did EZ bar because a tendon's popping over my shoulder when I do hammer curls.
Or do I have to bite the bullet and incorporate my shoulders more into the movement?
I can bench 2plates for ~8-9 reps, depending on the day. Thing is, my wrists can't handle it. The muscles can do more weight easily (and I have), but my wrists always, without fail, end up sore/in pain for the next 3-4 days. I've tried so many different kinds of grips (width/angle/etc) and nothing helps. What can I do to make my wrists handle more/higher weights?
I've started doing 2-3 minutes on the stairmaster, then foam rolling the quads/hamstrings before squats (the first lift of leg day). It has helped tremendously, but ymmv. It might be a form issue/injury? Wouldn't hurt to get a form check/ask the doc
When measuring my benis do i add 1 cm for the blue part that isnt numbered? Also do you measure from the side or the top (adds another cm)
Measuring penis gains is fitness related
Depends on the exercise. For bench, squats, deadlifts, OHP, and just most compound movements in general you're going to want high weight and low reps. Other exercises can go either way, and for some compound movements like barbell rows you probably want to go a bit lighter with more reps just so you don't strain your back and whatnot.
>bicep curls
doesn't matter, do whichever you prefer >incline bench
high weight + low reps would be better, but if you're doing it after doing regular bench then lowering the weight might be prudent just so you don't drop it on your face >tricep kickbacks
doesn't matter, do whatever you prefer
Don't use Starting Strength as a good source for squat technique. The technique it teaches is poor, especially if you have a long torso. Find a decent coach
>find a coach for squatting
are you fricking kidding me? It's a squat. There are hundreds of good guides online. SS is fine, Strong Lifts is extremely in-depth. Don't waste money on something as simple as squatting.
Not sure if there's a better thread. Just getting back in the saddle for a home routine and unsure if what I've got is sufficient
Currently doing M/W/F, x20/x15 sets of bench press, situp, shoulder presses, squats, leaning rows with my two 25lb dumbbells.
Is this good enough to just maintain general fitness or should I be rounding it out with more?
Also doing intermittent fasting and cal restrictions but that's not really relevant except for capping what I have the energy to do
How long should a bulk last? I’m only like 3 weeks in and already feel like a huge fat ass, but have noticed my biceps and legs getting bigger so that’s good, but god damn how long do you guys usually do this for?
i think im done squatting, fricked up my shoulders and neck because my form was bad and the bar was too high up on my traps i guess
are bulgarian split squats fine?
Is it normal for my penis head to be grayish in my early 30s? From what I read it happens to really old people because their blood flow isnt as good as it used to be but Im not really old. Im wondering if something is wrong with my circulation. What do your penis heads look like, no homo?
>deadlift last week 105x5 (last rep kinda meh form) >deadlift today 107.5kg could only get it off the floor once with good form >rest 20s, try again >couldnt get it off the floor, felt like my back was about to hardcore round >abort, take 20% off the bar and do 90x7,7
bros what the frick happened? im eating enough and was feeling decent enough, how did +2,5kg frick me so hard?
i did an upper body session yesterday with assisted chinups close to failure and one armed db rows that worked my back pretty well, was my upper back just too fatigued or more of an overall cns issue? how do i figure this out?
The former
Go to this link http://www.warmupreps.com/#
Click on 5x5 and it shows that you should do warmups up to your working weight, then do 5x5 of that weight.
I've been using a resistance band to help with pullups, but I just did my first unassisted, slack arm start pullup the other day. Should I never use a resistance band for pullups again? Is it like lifting where you should always lift the heaviest you can?
ideally you want to progress, thats how you get stronger. people say to use bands if you cant do it without, so once you can, you dont need to use bands.
Thanks, that's what I was thinking but pullups always feel so weird to me. Like they're not really a lift, but they're far more intensive than just, like, doing some situps or something. Especially for someone who started as a fatty, it always feel like nobody else takes pullups as seriously as they should.
If I lose my virginity to a super adorable extremely nice girl who says the word Black person and makes me food without asking her to, and I really like her a lot, but she fricked one other dude before me, can I stay with her or would that make me a huge cuck?
What if I break up with her, frick 10 hookers and then get back together? I'd be fine if I'm not her first so long as she's not my only. Is this just extreme incellike autism?
I'd also be cool if we were each other's firsts, keep in mind she's younger than me and not a used up roastie, she fricked one other dude. I just don't want to be the loser of the relationship 10 years down the line. She's super sweet though. This is me getting way way ahead of myself anyway
No she would make me happy but I'm wondering if I should frick some hookers just so I won't have the thought of her having had another dick in her so much
When should I stop doing starting strength?
I like the program and the few heavy lifts 3 times a week. Been at it for a month now,
But I feel that everything not my legs are getting left behind.
PowerClean/Deadlift/Squat are all heavy on the legs. Would love some more chest, arms and upper back.
Current lifts (all 3x5)
Squat: 75
Deadlift: 100
Bench: 50
OHP: 30
Bench and OHP lacking due to shoulder damage a few years ago, some torn ligament in right shoulder.
Currently trying to lose weight, so went with starting strength and calorie defict, I run 3km twice a week to. Plan was to go 3x10-12 once I reach goal weight.
Currently at 85kg, aiming for 80 or 78kg(down from 93)
on wednesday I did 3x5 75kg on squat with no issue. today i can barely do 1x3 of the same weight. tf is going on? I ate, slept and drank water. It just feels much heavier for some reason. I've only been lifting for 4 weeks.
I'm currently doing upper/lower split 4 days a week. My chest exercises is this
Upper A:
chest fly 8-12, bench press 8-12
Upper B:
Chest fly 8-12, decline chest fly 8-12
My question is, is it inefficient to do different variations of chest exercises? Such as how I'm doing bench press on one day and decline chest fly on the next. Also, why do my shoulders/ elbows kinda hurt/flare up when I'm doing them? I could have sworn I've been doing them in good form, but the past two weeks has me thinking otherwise. I also don't feel as much activation when I do them.
Thank you. Every time I try to cut back I give up. I need to just fricking do it tomorrow. >have to coach a kids' wrestling tournament
well it should be done before the headache gets back. I'll bring ibuprofen and acetaminophen just in case, and smoke a fat bowl when I get home. Also I hear supplementing phenylalanine helps.
the best ones have some limited selection of free weights. I don't think anyone would ever qualify a hotel gym as more than "okay". Instead find a national chain and stay in hotels near them.
https://i.imgur.com/GKPZ7FZ.jpg
How hard will a cold turkey coffee quit rape my ass?
You'll probably get headaches that won't be much fun for about 3 weeks to a month. But it's not like coffee is chemically addictive like nicotine or something. You can ween off it by lowering your caffeine intake by half each week.
https://i.imgur.com/TnTX20w.jpg
Is it safe to eat only <1000 calories per day to lose weight?
I gained like 20lbs over the past few months because of alcoholism but I've quit and now I wanna lose all this fat I gained.
stupid crash diet mentality. You didn't get fat in 3 weeks and you're not gonna lose it that fast either. Stick to a maximum of 1% of weight lost per week.
hey guys, always been a really small dude (5'3 and 110 pounds lmfao). i've never been all that self-conscious about my body but i DO think my arms and especially my chest are a bit small, mostly for aesthetic reasons. was wondering if there's any bodyweight routine that would actually give me definition in those areas. i'd go to a gym but i don't like working out with dumbbells and especially barbells, and i prefer to work out alone in peace. bodyweight stuff is just a lot more fun to me. any suggestions?
Yeah I know I'd surpass every dick but there's something imbalanced about the equation this way. She has another dick I have to surpass, but I don't even have any other pussy. Doesn't that make me the loser? Am I just sabotaging my own happiness so no one can call me cuck?
the only thing that makes you cucked is your outlook on this thing. Who the FRICK cares if she fricked other people in the past. Most people don't end up with their best sexual partner and most choose that for a reason. Being sexually and romantically compatible is rarely found in the same partner. If it bothers you this much and gets your autism going just dump her for her own sake because I'd fricking hate being married to someone who constantly doubted himself and asked if I was "REALLY ACTUALLY HAPPY OR ARE YOU LYING"
is the reason why some people are still huge spergatrons at 30 because they didn’t get through the slog of learning social skills ever, and now their brain plasticity prevents them from doing it? I’m wondering cuz I managed to go from sperg to normal around 20.
It's the sink or swim moment of socializing. Either you embrace talking to people and learning the importance of body language, how you word certain things, identifying what people are cool with and not, etc etc etc. I find a lot of people choose not to socialize and become more and more disconnected with the surrounding world.
>I find a lot of people choose not to socialize and become more and more disconnected with the surrounding world.
right but my question is does the decreased neuroplasticity make it harder for people to learn when they’ve delayed it until they’re 30?
>finish up my heyperextensions >feel like I tweaked my lower back and walk around in discomfort for the next five minutes >pain goes away and I feel perfectly fine
This happens almost every time. Is that normal?
Does electroshock muscle building work and if so what's a good model to get? Obviously I'll still lift but I'd like to wear it at work and work my chest and abs under my shirt.
ILL START
does it matter for test production where you get your fats from? eg i get most of my fats from oats, walnuts, almonds, dairy and eggs, mostly from plant sources and poly unsaturated fatsi eat on average 1-2 eggs per day. does this kill my test production?
i dont like eating fatty meat cuz it makes me tired and feel sluggish? should i just up my egg intake?
It may matter to a slight degree, but nothing to a level that you would notice day-to-day or even week-to-week. Don't worry so much about the tiny stuff.
no, you're fine.
if you can add 1 rep (or more) each session, do it. There's no such thing as progressing too fast.
1 day of fricking up isn't a big deal. move on and don't let it happen again. if you want to eat a bowl of oats that big, adjust the portions of your other meals.
read the first line of his post mate.
>1.
https://based.cooking/tags/chicken/
>2.
>full body
every other day. if you're actually training properly and you want to progress at a good rate and not feel like shit, you need to rest. you can still do cardio on rest days though.
You do not want polyunsat fats, as little as possible.
I noticed there are 2 different types of setups for cable flies. Top here the pulley stations are horizontal parallel and on the sides, wider vs bottom here they are closer, with more of a v shaped angle and behind the lifter so it's more like pulling forward. Does this matter and impact the exercise at all? If so, in which ways?
pardon the moronicness but how are you supposed to use the lat pulldown on this thing? you need a special bench to lock your knees?
You could probably lower the safeties to just above thigh level and stick a board across them but under the safeties. It's moronic and ghetto but would work I'm sure.
What does it mean if one side of my body is very sore after workouts, and the other side iant sore at all or is slightly sore?
Examples: after doing arm stuff, the next day my right forearm bicep and tricep is sore, left side is barely sore
After deadlifting and legs, my upper right back is sore and my leg is sore, left isn't.
Right side also feels tighter than my left.
Some amount of muscle imbalance probably. It'll balance out over time
Ive been doing a basic calisthenics routine but i might be a little confuse when it comes to the progressive load.
I've been doing:
M: 4x3 for 6 basic exercises while increasing +1 rep for the next training session.
Ex;
Week 1 - M: 4x3, W: 5x3, F: 6x 3. REST, M: 7x 3, W: 8x3.
Week 2 - (whatever exercise progression is next) M:4x3, W: 5x 3 ... etc etc.
My question is Im i suppose to add 1 rep per day or 1 rep per week? I feel like 1 rep per day is moving the progression too fast but at the same time 1 rep per week is moving way to slow. Advise?
Ex:
Week 1 - M:4x3, W: 4x3, F: 4x3
REST
Week 2 - M: 5x3. W: 5x3, F: 5x3
REST
WEEK 3 - M:6x3 etc etc...
>got a deep bone bruise in my hand
>Dr says it'll be a month before I can lift with it again
In addition to training legs and keeping high protein intake, is there anything else I can do to reduce upper body muscle loss?
i just binged on 200g of oats mixed with some protein powder, puts me 1k kcal above my calories today (not on a diet but clean bulk)
i really fricked up didnt i? i already feel so god damn bloated
to add to that, is that a sign of me potentially not eating enough in the first place?
I was on a strict 1500kcal diet for more than a month. Binged yesterday and ate 3000kcal of snacks.
Fasted today drinking only sparkling water and feel great.
Is this thread the correct place to ask for programming advice?
the IST kind of programing, not the codemonkey one
Is doing Romanian DL, bulgarian split squats and running enough to target my hamstrings?
I would throw in hamcurls directly after RDLs. Alone the hamcurl machine is pretty lackluster but I find that crushing out some reps after an RDL, like 3x15 at mediocre weight, can give me a good hamstring workout. Nordic curls are probably better though honestly.
Can I do that hamstring work after a run as well? And will stair/bleacher sprints do anything worthwile for leg aesthetics or cardio improvement? Goals are looking good and getting a good 5k time
I wouldn't recommend lifting after running as you'll be low on energy.
if you have a desire to do cardio on rest day fricking go for it. Not many do. I hate it lol
It's not uncommon for one arm to be stronger than the other. Solution is easy though; just limit yourself to the number of reps your weaker arm can do. So like, if you can do 12 reps on your right arm and only 10 on your left, limit yourself to 10 on both arms until your weaker arm can progress. Eventually both arms will even out in strength.
Whey is mostly solid as long as you don't get the cheapo store-brand stuff or the ones shilled by marketing. ON is a solid brand with some good flavors, MyProtein personally think it's shit, Syntha-6 is too calorie heavy, and there's tons of brands I've never tried.
like the other anon said, it's pretty much impossible to accurately measure calories burned from lifting. You can very roughly estimate 100 calories per hour of lifting, and I wouldn't use it to determine calorie intake.
>I'm 6'0, 165lbs btw.
If you're that low in bw and don't have abs already cutting isn't going to reveal them.
Nope. Start with leg curls, you'll be surprised how weak you are. After a while you can progress on to glute-ham raises if you have the appropiate equipment in your gym. They're a great bridge between leg curls and nordic curls.
Nordic curls are unbeatable but by the point you can do a full one you already have decent hamstrings.
No, it's great. Gets you to recover faster.
Is jogging for like 25mins during rest day bad? I feel bored on rest days, and crave for that energy push post workout/running.
Recently started doing bicep curls. I can do significantly more reps with my left side than with my right. Is this normal, how can I alleviate it?
I am a beginner who has only a set of dumbbells and a pullup bar. I want to loose fat and gain muscles. Is this a valid workout plan for the first weeks to get in basic shape, before buying a barbell?
Day 1 - Full-body workout with dumbbells:
1. Goblet squats - 3 sets x 10 reps
2. Push-ups - 3 sets x 10 reps
3. Dumbbell rows - 3 sets x 10 reps
4. Dumbbell shoulder press - 3 sets x 10 reps
5. Bicep curls - 3 sets x 10 reps
6. Tricep extensions - 3 sets x 10 reps
Day 2 - Rest day
Day 3 - Pull-up bar workout:
1. Pull-ups - 3 sets x 5 reps
2. Chin-ups - 3 sets x 5 reps
3. Hanging leg raises - 3 sets x 10 reps
4. Plank - 3 sets x 30 seconds
5. Reverse crunches - 3 sets x 10 reps
Day 4 - Rest day
Day 5 - Full-body workout with dumbbells:
1. Lunges - 3 sets x 10 reps (each leg)
2. Dumbbell bench press - 3 sets x 10 reps
3. Dumbbell deadlifts - 3 sets x 10 reps
4. Dumbbell flyes - 3 sets x 10 reps
5. Hammer curls - 3 sets x 10 reps
6. Skull crushers - 3 sets x 10 reps
Day 6 - Rest day
Day 7 - Pull-up bar workout:
1. Wide grip pull-ups - 3 sets x 5 reps
2. Commando pull-ups - 3 sets x 5 reps
3. L-sit pull-ups - 3 sets x 5 reps
4. Russian twists - 3 sets x 10 reps
5. Leg raises - 3 sets x 10 reps
I'm too lazy to critique everything but don't do so many pull-up variations. Just choose one per day and go to failure.
What you should add instead are horizontal pulls. Do some inverted rows, add weight by changing leverages or just by putting a dumbbell in your stomach while you pull.
Add in Romanian Deadlifts for your posterior chain. If the dumbbells you have are too light then do them one legged.
i get more of a pump on my traps when i do cable lateral raises using my traps compared to when i do barbell shrugs or farmer carry. should i keep doing lateral raises with trap activation? i feel like it’s the only exercise where i feel my traps.
help
call 911
Is there any difference between cheap and expensive (whey) protein powder? I'm using sunwarrior vegan mix, but it's 45eur per 750g (30 portions).
Can I use some really cheap whey one?
im getting conflicting opinions on upright rows. to me, with a barbell and ez bar it feels really awful. db feels ok but im unsure whether to pull to around chest height or to above the clavicles?
Does this amount of work look like it'd burn 320~ cal? I'm using Lose It to count calories and it has an option to include exercise. I pick a generic "Weight Lifting" option, plus how long I spent doing it (1hr~) and that's the amount it shows me.
I'm already at the minimum caloric intake recommended (1500) but if exercising makes me end at around 1200, that's 300 extra calories I can use to fit more protein into my diet.
Should I aim to eat 1800 and trust that I'm burning 300? Or is the app greatly exaggerating it and I should keep aiming for 1500?
I'm 6'0, 165lbs btw. Trying to go low body fat for abs, currently doing PPL
It's hard to estimate calories burnt from weight lifting. Be conservative and add 100 calories at most (to 1600). Track your weight every day under the same conditions and if you notice the trend line of loss is too steep then add up the other calories.
You're 6 feet tall so I'd go down to 150-148lb at most.
I'll aim for 1600 then. I'm thinking of going down to 155lbs at most. I'm aware just losing weight isn't enough so I'm also doing a couple 3x12-15 ab exercises Mon-Fri. I still have small love handles so I figured I need to burn that excess fat. Thanks, guys. Appreciated
Strong
Free version is a bit cucked in that it only lets you add 3 workout templates. The way I get around it for PPL is to add all the exercises for one type of day in one template and only fill in the weight of the ones I have to perform that day.
Still helps me keep track of things that way
https://www.ambitiouskitchen.com/honey-mustard-chicken/
One of my favorite ways to make chicken which is also pretty simple. Pic rel are the specs. I like making sriracha roasted broccoli and quinoa to go with it
what is that app called?
Why are beans not considered a popular source of carbs for weightlifting? I always hear rice and potatoes before beans.
beans aren't as versatile as rice. They're kinda bland, no texture, not as cheap as rice, don't absorb flavor of what surrounds it like rice, and can't be used in as many dishes as rice. If you wanna bulk on beans go for it, but rice is just a better caloric tool.
Been lifting for 1.5+ years. Spent a few months cutting down to a healthy weight for my wedding and hit ~15%bf. Started lean bulking but ended up dirty bulking for a few months and am at ~19%bf. Current plan is to get back to a cut but take it slower so I don't burn out so quickly.
My question is for other anons who have been lifting for over a year, anybody have success recomping while at a higher bf% or is it better just to cut?
>anybody have success recomping while at a higher bf% or is it better just to cut?
that's gonna be universally "no". Just cut.
R8 my PPL (courtesy of Jeff "Fake Natty" Cavaliere.. mostly)
Pull Day 1:
Machine T-bar rows 6x10-12
Machine Chest Supported Row 4x10-12
DB Pullover 4x10-12 (my favorite)
DB High Pull 4x10-12
Chin-Ups 4x5-6
Pull Day 2:
Machine T-bar rows 6x10-12
Pull-up 4x5
Machine Lat Pulldown 4x10-12
DB Rows 4x10-12
Straight Arm Pushdown 4x10-12
Barbell Curl (EZ Bar) 8x6-10 (second favorite)
Triceps Pushdown 4x10-12
Face Pull (rarely do them, maybe once every few weeks) 4x10-12
Push Day 1:
Bench Press 8x6-10 (third favorite)
Chest Flies - Machine or Cable, 4x10-12
DB Shoulder Press 4x10-12
Lat Raises 4x10
DB Lying Triceps Extension 4x10-12
DB Waiter Curl 4x10 (fourth favorite)
Rotator Cuff Ext Rotation 2x15
Push Day 2:
Machine Shoulder Press 4x10-12
DB Underhand BP 4x10-12
Close Grip BP/Incline BP 8x6-12
DB Curls 3x10
DB Hammer Curls 2x10
Legs:
For Legs I just use do some hack squats, leg extensions, leg curls for 4 sets of 10-12 reps. I could do more but my legs hurt for 3-4 days at a time after I train them, so I think I they're getting enough volume.
I usually go: Pull 1, Push 1, Rest, Pull 2, Push 2, Legs, Rest.
I do nothing on rest days but I'm not sure it's a good idea. Should I go for a run or do come cycling as cardio?
Any advice is appreciated. We are all gonna make it.
>ask for advice or don't
see above
1. What are some good chicken dishes to make? Just made chicken satay this past weekend and that was good, trying to add some variety
2. Is it better to work out every day or every other day, particularly if you're doing a full body workout each time? I have a friend who is really muscular and he works out every single day, but I've also seen people say you should only do every other day to let your body rest.
teriyaki chicken is delicious and a low-cal addition to a dish. To be honest most any chicken is just properly cooked chicken plus some kind of sauce. There's quite literally thousands of ways to cook it.
There are a lot of what seem to be excessive sets in here. Does his routine really tell you to do 6 sets of this shit? 8 sets of curls sounds particularly egregious. Seems like too much for progressive overload imo
outside of that there's nothing glaringly wrong with it. And cardio on a rest day is fine as long as your legs are recovering properly from the rest of the week.
>There are a lot of what seem to be excessive sets in here
which ones in particular? I think 4 sets is not enough to properly feel the muscle working - let me give you an example.
For barbell curls, I do 2 sets of 8-20 reps @ 32kg, then 2 sets of 6-8 reps at 37jkg. Then I go back to 32kilos for 2 sets, and if I still have strength left, I try doing 2 more sets of 5-4 reps with 37kg. Is this too much volume? This is an isloation excersize. For compounds like Benchpress I go for 2 sets of 0.75 pl8s, then 2 sets of 1 pl8, and then 2 sets of 1.25 pl8s. If I get too tired out I will lower the weight to 1pl8. Rep ranges are anywhere from 8-10 for lighter weight and 6-8 for heavier weight. I take it slow and don't do cheat reps. I lower the bar a few cm away from chest level and lock my elbows when I raise it up.
>Does his routine really tell you to do 6 sets of this shit?
no it doesn't but it's not 100% his routine. Maybe 50% or so.
>And cardio on a rest day is fine as long as your legs are recovering properly from the rest of the week.
I hate doing cardio. Maybe I'll do more in the summer. On rest days I usually cook
If you can't feel the muscle working at set 4, you're not lifting heavy enough. If anything 6 sets (or 8 for curls) could actually hurt your overall performance due to all the excess energy being used and rest time needed. 3-4 sets of 10-12 reps ought to be more than enough as long as you're lifting heavy enough.
I'm donating blood on Friday. Can I still lift beforehand? Should I eat beforehand? Any advice is appreciated
Donating blood won't be effected by exercise prior to donation. Maybe a cramp but honestly i'd doubt it.
how does one train lower back at home?
What equipment do you have?
Try bird dogs or Supermans
a pair of dumbells
how do I build up to 1 handed push-ups with just body weight? Same question for one legged squats
https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925
>be super out of shape
>grab book, go walking
>do a couple of miles
>legs feel a bit sore, as expected
>continue for a few days
>hamstrings sore
but why.
keep walking or take some time off?
What whey is better than ON gold standard? Keep hearing it's ass now and since I'm having some daily I'd like to upgrade. OR is it actually fine and israelitetube is being gay?
How do I avoid flatulence due to my high protein intake?
eat less or different protein powder/more real food.
Do higher reps, and maybe a pre-exhaust/mmc exercise like pec deck before
>(noo it will reduce the weight) no one cares. If you want to activate your pecs you need to tire it out first, lift closer to failure, or do more reps so fatigue builds.
I have the same issue and I do pec deck first. After that any bench movement lights up my pecs.
Also, try db bench, greater stretch works wonders for pec activation.
Am I doing Bench Presses wrong if I don't feel much in my pecs? I just feel most of the strain on my arms and shoulders
How accurate are the bodyfat measuring apps on smart watches?
0%
Order some calipers
They'll be close enough
You should feel it in your triceps and a bit in your pecs
Make sure to pull your shoulders down and back and bring the bar down to below your nipples
If you only feel it in your shoulders, you're gonna fuk up your rotator cuff (I know because I tore mine)
You can only process 0.8g/pound of LEAN body mass
Spread it out over 3-4 meals and you should be fine
All protein powder is bad since target's stopped being high cholesterol
You should be eating meat anyway
Keep walking and stretch
>You can only process 0.8g/pound of LEAN body mass
Slight correction, you can only take advantage of 0.82g, extra just doesn't do much. Process makes it sound like you can only ingest that much.
Extra lowers your testosterone
They mention this in all protein intake studies
Targets original protein powder was ridiculously high cholesterol
I never made gains like that up to that point
That's when I realized that protein, while necessary for gains is not a one hit wonder
>Extra lowers your testosterone
>They mention this in all protein intake studies
i'd like to see those studies.
>since target's stopped being high cholesterol
wot? plz explain. also
>You should be eating meat anyway
I do, it's the bulk of my day's protein intake but I need some whey to round it out, for both practical and financial reasons.
They're good for ballpark estimation, but they are wildly inaccurate if you want to actually nail down your actual percentage.
So I had some bloodwork done, and basically everything for my testosterone was extremely low sans the % free test were extremely low. I tried pressing for an explanation, and my doctor just waved me off really and said it's all fine because of the % being in the normal range. Can someone here walk me through why it's fine, or is he just full of shit?
those numbers are pretty low. assuming you're already doing everything you can to have good levels (sleeping 8 hours, lifting, eating clean + high fat, not in a deficit, getting sunlight, not obese), I would go get a second opinion.
god iktfb. happens when I'm bulking. my bulking diet isn't even different from cutting, it's just more of what I normally have. so annoying.
holding for 30 seconds is perfectly fine.
>this is daily
you can maintain flexibility while only stretching 1-2 times a week. you could definitely cut down your sessions if you don't enjoy it or aren't trying to progress.
This is why you shouldn't overdo protein
It just reks ya
Limit your intake to 0.8g/lb of lean mass and get more fat
Also, stop drinking alcohol
>finish pooping
>wipe literally 20+ times, keep getting brown streaks
>eventually the brown streaks stop and I wipe 3 times to make sure it is done
>20 minutes later my ass is itchy
>wipe and see brown
Why the frick is this happening. It's been like this for 2 months, and I haven't changed my diet or anything. I literally showered after I pooped yesterday and cleaned the frick out of my ass, and even then 30 minutes later my ass was itchy and I had to wipe. I poop 2-3x a day and eat very clean, no alcohol, little sugar, oatmeal every other day for breakfast.
Should a 6'2 160lb male buy a 25 lb or a 35 lb kettlebell for all-purpose work outs?
I would also like to know the answer to this because I experience the same thing, I hate going to the bathroom so much
you seem like a twink, so 25lb would be my guess.
However I have never used a kettlebell.
25 should be enough for first starting out unless you're naturally strong. Most gyms I've seen have a neglected kettlebell section so you could see which weight is better for you at yours.
Use wet wipes
Actually dig your finger in your butthole. You won't become gay I promise. You need to get a lot of the stuff inside
Yes. If women can play it then so can you
At the moment I am 25% body fat and I am interested in joining recreational softball league. Is softball a sport that overweight people can play?
overweight people can play any sport. I did that.
You just won't be as competitive in some. So weight training and weight loss will improve your competitiveness.
stretching is fricking god damn boring. lets say my routine is working perfect and im doing each stretch for 1 min. would it be bad to cut it in half to 30 sec?
oh and this is daily and ive been doing it for years
I go through about 5-6 6mg Zyn pouches a day. Is there a downside to this that will catch up with me eventually?
>will taking drugs every day frick with my health??
surely you can answer this question yourself mate.
is working out with too little time inbetween session too much for my cns? like say today i want to workout from 6-8pm today but then again the next day from 10-12am? should i take it easier in either of those? the first one would be an upper body workout (heavy ohp, chinups), the second one lower body (heavy diddies)
When you are not recovering you will have
>possibly nagging injury/pain for weeks
>lifts seem harder even thought the weight isn't going up
>pissed off/tired all the time
>dread working out
>pain
>more pain
if you don't have these you are recovering. Mostly it depends on your recovery capability and intensity in the gym.
is doing heavy bp -> db ohp moderate weight -> dips too much for triceps in one session? ive cut out triceps pushdowns as a "burner" at the end cuz it just felt like my shoulder were doing most of the work/im cheating on the movement cuz my triceps were just completely toast.
or should i just use actual babyweight to go for higher reps with better form to actually burn the triceps out?
Only you know what shape your triceps are in. If you finish dips and try to do any tricep isolations with lower weight then normal, and can't, then they are toast.
If you can do the same weight as if you are fresh they need more work.
If your pushdowns post dips feel like a shoulder/lat/core exercise then your triceps are toast.
alright, thanks. so it was just junk volume at the end, wasted effort and time
I woke up yesterday and the inner part of my left thumb was a bit numb
Fast forward to today and there's a very slight tingling in the same hand
On a scale of "call my doctor" to "drive to the ER" how fricked am I
Look it up online for possible issues. If it doesn't go away call a doctor, or just call a doctor if you are worried.
Lots of shitting. If that's the way to curb your appetite do it. I like to have bone broth or some other soup with broccoli and even spinach.
Anything wrong with eating a ridiculous amount of vegetables everyday? Regularly consuming around 10 Oz spinach, 10 Oz lettuce, with 12 oz broccoli. Idk 2 lbs of vegetables just seems like a lot. I have a huge appetite, not even really doing it for health reasons
if you dont get bloated and it doesnt impact your sleep/workouts/recovery then nothing wrong with it imo
if i get this feeling that there are sags under my eyelids forming does that mean im spent for the workout? i get this after 3 exercises (main compound + compound assists like bb bench > lat pulldown > db ohp, 3 sets each, close to failure) already, does this indicate that everything thjat follows is most likely a waste of energy?
compound exercise followed by a superset of isolation exercise or isolation exercise followed by a superset of compound exercise?
What is your goal?
>yeah I want to lift the most weight first, and isolate it after
compound, then isolation
>yeah I want to isolate the target muscle, and make it the weak link in the compound lift
isolation first, then compound.
I don't do a superset, or giant set, but I do the second route since my goal is hypertrophy of that particular muscle when I lift.
So I do pec flys, then bench press.
Or db pullovers, then yates rows.
<3
Is walking for an hour each day, Monday-to-Friday enough for cardio?
no. walking is not cardio unless you are morbidly obese.
What about 12 minutes of jogging in the end of each training session? (with a training schedule of 2-3 trainings per week)
If you are winded and have to catch your breath it's cardio.
If you are having extreme issues catching your breath it's higher intensity.
If you throw up it's too much.
I don't throw up nor do I have nausea.I don't have any kind of "extreme issues" either but it's definitely more intense than when I go cycling which definitely fits your definition of cardio. What happens at higher intensity than cardio training?
If it's a brisk walk, it's LISS
This is better than most
Are farmer's walks really that good for traps, forearms and calves hypertrophy? It kinda sounds good to be true especially knowing that those muscle groups are common weak points of recreational natty bodybuilders.
Probably because they’re not doing farmer walks
how the frick do i work my back with minimal biceps/forearm involvement? i feel like im being limited by my arms, never my back muscles. i dont think its a form issue on lat pulldowns/rows etc.
or better: how do i "pre-fatigue" my lats? like you would do with chest flyes before benching for example.
is there a way to adjust 5/3/1 to not go for 1RM? i am in a home gym and i dont have the safety equipment for bench/squat 1RM attempts
Anyone here have used veet to remove chest hair? Got shitty hair around nipples and want to get rid of it.
>cutting
>weight going down
>bf% staying the same
bros??
>"6 month wall"
Is the meme real? Does your progress slow to crawl after so little time?
How do I get a stronger grip? My grip keeps failing on lowish weights and it's embarrassing. The bar rolls out of my hands for 260lb RDLs, and on dumbell rows my grip is failing at 115lbs. I want to get stronger.
Deadhangs, deadlifts, griper trainer thingies help.
Wtf you using to count bf? Scales and visual is not accurate.
Rather than skipping a lacking part, train it.
Depends how far and what is your heartrate while doing so
No that's some bullshit
>Wtf you using to count bf? Scales and visual is not accurate.
i use one of those bioimpedence scales, i know they're not very accurate, but last time i cut i'd at least see the number going down steadily.
get some lifting straps
even if you work on your grip strength, which you should, your grip gains won't be able to keep-up with your other gains. In my experience at least.
Towel pullups
anyone has ever used maca root powder, as a pre-workout?
is it normal that i get somewhat cold 2-3 hours after lifting?
Can someone please explain to me how the frick to program the front squat? I never had an issue with low bar squats (hit 190kg with progressive overload) but after getting injured I've switched to front squats as my main squat movement and the c**t just doesn't improve. It seems like if I even approach a high RPE my strength regresses
>Please help I really want to front squat 3 plates so I can lose my virginity
Check
I want to do a 6 day PPL routine. However, I only have access to a rack, a bar, and plates, meaning I can only do compound lifts and some accessories like pull-ups and barbell curls etc.
Would a 6 day PPL routine still be effective if I just ignored the machine exercises like lat raises, leg press, etc.? Or should I just stick to my all compound, 3 days a week strength training routine?
There is plenty of exercises to do with stuff you have. So yes it is possible but it will be repetetive af.
You're pretty moronic.
>You're pretty moronic.
no u
Google "lover back exercises" 1.94 billion rezults. What the frick you want from us, are you an absolute baby that have to be catered for?
Hey, I'm currently looking for a few lower back exercises. However, I'm doing a lot of sports besides lifting and as a result my legs are usually a bit fricked so I was wondering whether anyone could recommend me some lower back exercises that don't really involve legs. Ideally stuff I can do while sitting or laying down. Besides a bench I have a dumbell and a barbell.
seated good mornings
Does anyone got that vocaroo where Jordan Peterson AI talks about sneed's seed and feed?
best way to incorporate shoulders into push day?
what I have so far:
>bench variation
>incline variation
>fly variation
Plz rate my routine and let me know what you would change if anything. Only thing I didn't mention was calves cause every day I do a few sets of 100 bodyweight calf raises outside of the gym.
Monday:
Flat Bench 3x8
Cable Fly 3x15
Lateral Raise 3x15
Bicep Curl 3x15
Tricep Pulldown 3x15
Wedsenday
Deadlift 3x5
Chinup 3x8
Leg Press 3x15
Lying Leg Raise 3x15
Friday
Incline Bench 3x8
Barbell Row 3x12
Lat Pulldown 3x15
Reverse Fly 3x15
Lateral Raise 3x15
Bicep Curl 3x15
Sunday:
Front Squat 3x12
Weighted decline situp 3x15
Leg Extension 3x15
Add more rowing
Consider changing incline bench for any variant of overhead press for shoulder health
Add another tricep exercise
Consider adding hamstring knee flexion exercises, although you can get away with not having one for a while
Huh?? Upright rows are completely different
Upper eyelid has been twitching for the past 2 months, have been upping my magnesium intake to no avail
Is it fatigue?
I snapped all the tendons in my ankle as a teen, i didn't need surgery to heal them which is lucky. I want to grow my legs but the last thing i want to do is put too much pressure on my ankle and injure myself. What do? I'm just going kb squats and Romanian split squats
My left shoulders hurts like a b***h when doing lateral raises, but it doesn’t hurt when doing upright rows
Are upright rows a good substitute for lateral raises?
No, rows don't even target your side delts, they target lats traps and rear delts. If they hurt to do your form probably just sucks, watch more videos on how to do them properly because there really is nothing better. Try them on the cables or the machines too maybe it will feel better.
Can I just eat the serving of whey protein? Do I have to mix it with anything?
How soon will I have to start micro loading my bench press?
I have started micro loading my ohp at 100lb, my bench is at 140lb and I hear that after a while you can’t go up by 5lb anymore on bench?
tbh microloading is usually only something you have to do for smaller muscles like your shoulders. If you're really stuck it's something you can consider, but diet and programming are usually more important than microloading weights.
You can. It'll probably be awful though.
I've never heard that term before, but beginner gains do come to a crawl after a few months since your body can no longer put on additional muscle without excess calories. Beginner gains are quick. Then it slows down.
>You can. It'll probably be awful though.
I actually kinda like it
Whey protein is basically just food, it's just a highly refined form of it. If you can stomach eating literally just the powder, then there shouldn't be any problems with doing so.
why does my peepee turn green after I take super B complex
i have a cold, but overall i feel good. Should i skip the boxing class?
nevermind. Just spew a fricking big green shit.
Time to stay in bed and shitpost with the boys
What’s the best deodorant you guys rec?
I personally like Old Spice's newer scents.
is there anyway to get skinny if you already have muscle? always been overweight in my life. basically bulked for a few of those years so i have decent amount of muscle. lost 80lbs the last 6 months aiming for 40 more to get to 8-12% bodyfat. would i just have to stop lifting and eat less protein and the muscle would go away too?
and im not saying ill cut out lifting or reduce protein to get to ~10% bodyfat, just saying there is a difference between 10% bodyfat with a lot of muscle and without and if i was low bodyfat how could i lose the muscle but stay low bf%
Your question is worded very strangely, are you asking how to lose muscle or how to lose fat?
how to lose muscle, for an extreme example like if chris bumstead wanted to get down to a normal BMI but be like 8% bodyfat when he got there. to get to ottermode or skinnier
To lose muscle just don't exercise. Dunno why you'd wanna do it but literally just let the muscle waste away.
Im living in a hotel room for the next 40 days and kettle bells are the only thing they offer for weights
Recommendation a kettle bell program?
I wont even begin asking about how diets gonna work with non stop to go/take away food
Bros, I just did hip thrusts with a barbell today for the first time. I did them with 120kg and my pelvic area hurt like hell. I put a pad around the barbell and a wrapped a towel on top of it too, but that didn't help much. I couldn't push as hard with a barbell due to the pain (I can easily rep out those 120kg on a hip thrust machine, as the belt on the machine doesn't hurt at all).
Any tips how to lessen the pain with a barbell? Or do I just have to get used to it?
>Or do I just have to get used to it?
You do get used to it over time, at least to an extent. I just use my hoodie because those pads make the bar less stable. Realistically past a certain weight you need to keep reps low or just use a machine, even Smith helps to take off some tension. Alternatively I'd imagine a bf >20% could provide some padding - there's a reason the only chicks doing more than 150 on hip thrusts have massive fupas
fricked up my elbow from arm wrestling, I've been staying out of the gym waiting for it to get better, its been about a week now. How long should I keep waiting before I consider it a real problem, about how long will it take to get better?
I'm freaking the frick out that it might be permenant and I hate the feeling of just sitting on my hands waiting for it to get better, this week away from the gym has been shit, I just want to lift again
Can you get to a 4pl8 deadlift doing a 3x5 once a week? Currently at 325 pounds and want to know if I should increase the amount I'm doing or not.
Does your TDE change with weight? I've been successfully dropped from 20% to 15% bf (based on visual and impedance tests) without strength losses but my latest TDE is around 100 cal less than my starting. Can I just keep eating at the same deficit in order to reach 12% bf or do I need to up the deficit?
>Does your TDE change with weight?
yes
>Can I just keep eating at the same deficit in order to reach 12% bf or do I need to up the deficit?
depends on the deficit
>depends on the deficit
based off the impedance test and mifflin equation my TDE is around 1700. with daily walking and working out everything works 2500 cal burned. Should my current 250 cal deficit be enough?
I'm also only very light atm so getting to 12% would literally only be 5lb. Just want to do a vanity summer cut and then reaaally slow bulk from there
A deficit is a deficit, whether you're actually accurate with your deficit or not idk.
well it's worked so far and hasn't made my life miserable so guess I'll stick to it
I’m an amateur drumgay that has okay power but low arm stamina. What are some good high rep lifts to do outside of just practicing all day? I find that my forearms, wrist, triceps and delts are the parts that need improvement, if that helps at all.
if i can bench press 1 pl8 4x20.. what could be my max bench? i dont goto a gym and i have no more weight to add.
idk
D: i just dont wanna goto a gym.
have you considered buying more weights
i'd guess 250ish for 1RM? you could definitely do 2pl8 for 5 or so reps but maxing out is a skill in of itself so most lifters who don't practice can only do a bit more than a low rep set
if i was only doing isometric ab exercises like planks and vacuums to correct my pelvic tilt, is there any reason to start adding sits ups now that my posture is fixed? or just stick to what im doing?
I’ve met eyes with a qt at the gym twice tonight. Does this mean anything?
it's a dude and you're gay. Sorry.
What do y’all homies do when you’re feeling depressed? I’ve been going through it lately and the dark thoughts are getting pretty intense :^)
i fix my problems
I do
but also I had to fix my thought patterns. I realized that for many years I had been basing my actions off of the criticisms of people who didn’t exist. I also realized I was capable of much more than I thought.
I pick my thoughts apart and try to figure out why I’m thinking shit like that, then once I know what’s causing me to feel/think so negatively I try to find ways to quell or satisfy what’s been nagging at me.
Your best bet while you ride this low point through (because that's what this is, a low point. You won't feel like this forever) is distractions. I used to go sit in the city centre and people/car watch. Some nice jdms roll though or you see a rare super it perks your mood up. Now i just try to take in nature around me and remind myself that I'm a grain of sand in the universe. I will live my natural life out and let my mortality be taken from me naturally. I like going on morning walks during dawn to see the sunrise. I like to look at clouds.
Dangerous words. Mine lasted two and a half years before therapy unfricked my shit.
Anon, you didn't feel like forever though, did you?
I really did and it may have without the therapy. It wasn’t something that was going to just go away.
i eat
apparently the fatties call it "emotional eating"
except i don't emotionally eat 15 burgers a day
I eat lamb so it kind of works in my favour
I take antidepressants
Can i replace a whey protein shake with an boiled egg or two? Does it have the same amount of protein?
one serving/scoop of whey is 25g protein. two boiled eggs are ~12. You could do 4 boiled eggs or one scoop. Or 1/4lb chicken breast for 35g
Thanks anon thats reasonable enough, i dont like powders
Are snatch grip deadlifts a good deadlift accessory/T2 lift?
I'm rotating between RDLs and good mornings for my main deadlift accessories. Was wondering if snatch grip deadlifts are good as well. They'll be programmed as T2 lifts in the 6-9 rep range at around 60 to 70 percent of my working weight in my sets for my T1 conventional deadlift.
yes
Thanks
are ashwaganda/other T supps worth it? Any side effects with a normal diet?
i’m scared to gain weight. i’m finally at a body fat % in my life that i am content and look good. i don’t want to gain weight too fast, but i want to get stronger. i realize i am going to have to slowly put on weight if i want to get stronger, can anyone help me figure out how effectively i can slowly put on weight and strength?
eat clean, small surplus of maybe 100-200 cals. count calories so you know you're not eating too much. weigh yourself once or twice a week to make sure your weight gain is slow and steady. if you're disciplined and in control there's nothing to be scared of.
it’s hard to find my maintenance, but somehow i’m around the same weight i think, idk if i should up the calories a little bit though. i keep track of everything i eat, it’s autistic. i weight myself every morning. sometimes i box like 2 a week and i don’t know how many calories i burn, but i eat until i feel full because it burns a lot of calories and i don’t want to lose strength/weight. i don’t know what else i could do better or fix. im gaining weight but it feels like i need to eat cause the weights are getting heavier
i have no advice for you but im the same. i have major trouble finding my maintenance calories due to varying activity levels (sometimes i bike more, sometimess less due to commute, appointments etc) making it hard for a "consistent" clean bulk level caloric intake and also fatigue. shit sucks, esp since im also terrified of getting fat again due to me being really obese in the past.
>small surplus of maybe 100-200 cals
you'll smother all the gainz, 100 is "it takes 2 months for 1kg of fat" which just isn't enough to build properly (assuming you're past noob gainz)
there's a reason why everybody and their mother goes through bulk/cut cycle
Kek
Body dysmorphia at its finest
You've lost weight before. With more mass, it's easier to lose later
Good variations on EZ bar curls?
I'm stalling at 1pl8 because I cannot get the bar up from completely straight arms, only works once I reached 45 degrees. I did EZ bar because a tendon's popping over my shoulder when I do hammer curls.
Or do I have to bite the bullet and incorporate my shoulders more into the movement?
Dad of a newborn here. How hard will my new fricked up sleep schedule screw my gains? I am afraid to loose em bros..
Best protein bars?
Does IST have any ways to overcome seasonal allergies without resorting to antihistamines?
>do deadlift
>neck hurt
why
>anon's spine is so fricked he's getting referred pain to his neck
rip
im sick, no fever though.
what should i eat?
the normal ammount i eat when lifting/resting?
no garbage foods, eat your veggies for vitamin c maxing
I can bench 2plates for ~8-9 reps, depending on the day. Thing is, my wrists can't handle it. The muscles can do more weight easily (and I have), but my wrists always, without fail, end up sore/in pain for the next 3-4 days. I've tried so many different kinds of grips (width/angle/etc) and nothing helps. What can I do to make my wrists handle more/higher weights?
are there anatomical ressources for muscle insertions?
Any warmups or other solutions to stop knee pain while squatting?
I've started doing 2-3 minutes on the stairmaster, then foam rolling the quads/hamstrings before squats (the first lift of leg day). It has helped tremendously, but ymmv. It might be a form issue/injury? Wouldn't hurt to get a form check/ask the doc
When measuring my benis do i add 1 cm for the blue part that isnt numbered? Also do you measure from the side or the top (adds another cm)
Measuring penis gains is fitness related
Should I do
Lower weight but more reps (12+)
or higher weight and less reps (8)
Depends on the exercise. For bench, squats, deadlifts, OHP, and just most compound movements in general you're going to want high weight and low reps. Other exercises can go either way, and for some compound movements like barbell rows you probably want to go a bit lighter with more reps just so you don't strain your back and whatnot.
>Depends on the exercise
biceps curls,incline bench and tricep kickbacks although with the kickbacks im scared of destroying my arm if I add weight
>bicep curls
doesn't matter, do whichever you prefer
>incline bench
high weight + low reps would be better, but if you're doing it after doing regular bench then lowering the weight might be prudent just so you don't drop it on your face
>tricep kickbacks
doesn't matter, do whatever you prefer
god bless you anon
Britbros, now that shit has gone up in price, what is the best protein shake for a good price at the moment?
Anybody know of a definitive guide that details how to do a barbell squat properly and safely?
I tried squatting a few times and fricked up my back every time so no
Don't use Starting Strength as a good source for squat technique. The technique it teaches is poor, especially if you have a long torso. Find a decent coach
>find a coach for squatting
are you fricking kidding me? It's a squat. There are hundreds of good guides online. SS is fine, Strong Lifts is extremely in-depth. Don't waste money on something as simple as squatting.
why do bodybuilders all use himalayan pink salat? that shit is 3-4x more expensive than iodized seasalt here in yurope, whats the deal with it?
Bros I have a question. What did it mean when my girlfriend told me that she was a tomboy until she met me? Now she’s a girly girl?
Not sure if there's a better thread. Just getting back in the saddle for a home routine and unsure if what I've got is sufficient
Currently doing M/W/F, x20/x15 sets of bench press, situp, shoulder presses, squats, leaning rows with my two 25lb dumbbells.
Is this good enough to just maintain general fitness or should I be rounding it out with more?
Also doing intermittent fasting and cal restrictions but that's not really relevant except for capping what I have the energy to do
How long should a bulk last? I’m only like 3 weeks in and already feel like a huge fat ass, but have noticed my biceps and legs getting bigger so that’s good, but god damn how long do you guys usually do this for?
When benching I heard a crack in my neck and can't really turn it right now.
Is it over?
i think im done squatting, fricked up my shoulders and neck because my form was bad and the bar was too high up on my traps i guess
are bulgarian split squats fine?
Is it normal for my penis head to be grayish in my early 30s? From what I read it happens to really old people because their blood flow isnt as good as it used to be but Im not really old. Im wondering if something is wrong with my circulation. What do your penis heads look like, no homo?
>deadlift last week 105x5 (last rep kinda meh form)
>deadlift today 107.5kg could only get it off the floor once with good form
>rest 20s, try again
>couldnt get it off the floor, felt like my back was about to hardcore round
>abort, take 20% off the bar and do 90x7,7
bros what the frick happened? im eating enough and was feeling decent enough, how did +2,5kg frick me so hard?
i did an upper body session yesterday with assisted chinups close to failure and one armed db rows that worked my back pretty well, was my upper back just too fatigued or more of an overall cns issue? how do i figure this out?
5x5 question
Is it five sets with five reps as hard as possible the entire time or is it building weight with the last set being as hard as possible
The former
Go to this link http://www.warmupreps.com/#
Click on 5x5 and it shows that you should do warmups up to your working weight, then do 5x5 of that weight.
Is it safe to eat only <1000 calories per day to lose weight?
I gained like 20lbs over the past few months because of alcoholism but I've quit and now I wanna lose all this fat I gained.
Does my cat know what I'm doing when he watches me work out? Does he think it's just some kind of weird human playing or what?
I've been using a resistance band to help with pullups, but I just did my first unassisted, slack arm start pullup the other day. Should I never use a resistance band for pullups again? Is it like lifting where you should always lift the heaviest you can?
ideally you want to progress, thats how you get stronger. people say to use bands if you cant do it without, so once you can, you dont need to use bands.
Thanks, that's what I was thinking but pullups always feel so weird to me. Like they're not really a lift, but they're far more intensive than just, like, doing some situps or something. Especially for someone who started as a fatty, it always feel like nobody else takes pullups as seriously as they should.
If I lose my virginity to a super adorable extremely nice girl who says the word Black person and makes me food without asking her to, and I really like her a lot, but she fricked one other dude before me, can I stay with her or would that make me a huge cuck?
What if I break up with her, frick 10 hookers and then get back together? I'd be fine if I'm not her first so long as she's not my only. Is this just extreme incellike autism?
I'd also be cool if we were each other's firsts, keep in mind she's younger than me and not a used up roastie, she fricked one other dude. I just don't want to be the loser of the relationship 10 years down the line. She's super sweet though. This is me getting way way ahead of myself anyway
What exercises could I do on rest days from gym to lose weight faster?
No she would make me happy but I'm wondering if I should frick some hookers just so I won't have the thought of her having had another dick in her so much
I've been doing 5 sets of 10 rep pull-ups but I'm getting too big. How many should I do to just maintain where I'm at?
Is it a good thing to have a 29.5” waist at 6’2” and 200lbs?
>worked out yesterday
>want to go again today
Can I bros? I want to lift heavy thing again, it's fun.
Frick it, I'm gonna do it. GYM TIME BABY, LET'S GO.
>Coom
Drag my ass in, it's an on-day. Lifts carry through.
>Don't coom
Frick it, I'm going back in!
Why does this keep happening.
Also, recommendations for a Push-Pull routine to shake things up a little?
When should I stop doing starting strength?
I like the program and the few heavy lifts 3 times a week. Been at it for a month now,
But I feel that everything not my legs are getting left behind.
PowerClean/Deadlift/Squat are all heavy on the legs. Would love some more chest, arms and upper back.
Current lifts (all 3x5)
Squat: 75
Deadlift: 100
Bench: 50
OHP: 30
Bench and OHP lacking due to shoulder damage a few years ago, some torn ligament in right shoulder.
Currently trying to lose weight, so went with starting strength and calorie defict, I run 3km twice a week to. Plan was to go 3x10-12 once I reach goal weight.
Currently at 85kg, aiming for 80 or 78kg(down from 93)
on wednesday I did 3x5 75kg on squat with no issue. today i can barely do 1x3 of the same weight. tf is going on? I ate, slept and drank water. It just feels much heavier for some reason. I've only been lifting for 4 weeks.
I'm currently doing upper/lower split 4 days a week. My chest exercises is this
Upper A:
chest fly 8-12, bench press 8-12
Upper B:
Chest fly 8-12, decline chest fly 8-12
My question is, is it inefficient to do different variations of chest exercises? Such as how I'm doing bench press on one day and decline chest fly on the next. Also, why do my shoulders/ elbows kinda hurt/flare up when I'm doing them? I could have sworn I've been doing them in good form, but the past two weeks has me thinking otherwise. I also don't feel as much activation when I do them.
Be honest, is THIS the worst form you've ever seen? I'm kinda amazed at how he can even swing around 20 even if he is cheating.
How hard will a cold turkey coffee quit rape my ass?
You’ll be fine and you’ll sleep better than ever
Thank you. Every time I try to cut back I give up. I need to just fricking do it tomorrow.
>have to coach a kids' wrestling tournament
well it should be done before the headache gets back. I'll bring ibuprofen and acetaminophen just in case, and smoke a fat bowl when I get home. Also I hear supplementing phenylalanine helps.
>headache gets *bad
11am April 7th. That's my last sssiiipppp. Watching the clock now to see what happens.
What hotel chain has the best gyms? Just got a new job where I’ll be traveling every week and basically living in hotels
the best ones have some limited selection of free weights. I don't think anyone would ever qualify a hotel gym as more than "okay". Instead find a national chain and stay in hotels near them.
You'll probably get headaches that won't be much fun for about 3 weeks to a month. But it's not like coffee is chemically addictive like nicotine or something. You can ween off it by lowering your caffeine intake by half each week.
stupid crash diet mentality. You didn't get fat in 3 weeks and you're not gonna lose it that fast either. Stick to a maximum of 1% of weight lost per week.
>3 weeks to a month
> lmao4pl8s squat and lmao5pl8 dead
Oh fug I don’t have that 🙁
hey guys, always been a really small dude (5'3 and 110 pounds lmfao). i've never been all that self-conscious about my body but i DO think my arms and especially my chest are a bit small, mostly for aesthetic reasons. was wondering if there's any bodyweight routine that would actually give me definition in those areas. i'd go to a gym but i don't like working out with dumbbells and especially barbells, and i prefer to work out alone in peace. bodyweight stuff is just a lot more fun to me. any suggestions?
do pullups until you have 1-2 in the tank
immediately do inverted rows to failure
add the two rep totals together, double it, and do that many perfect pushups
takes about 2min
repeat MWF forever
Yeah I know I'd surpass every dick but there's something imbalanced about the equation this way. She has another dick I have to surpass, but I don't even have any other pussy. Doesn't that make me the loser? Am I just sabotaging my own happiness so no one can call me cuck?
the only thing that makes you cucked is your outlook on this thing. Who the FRICK cares if she fricked other people in the past. Most people don't end up with their best sexual partner and most choose that for a reason. Being sexually and romantically compatible is rarely found in the same partner. If it bothers you this much and gets your autism going just dump her for her own sake because I'd fricking hate being married to someone who constantly doubted himself and asked if I was "REALLY ACTUALLY HAPPY OR ARE YOU LYING"
>Being sexually and romantically compatible is rarely found in the same partner
What the frick are you talking about?
here let me dumb it down for you
your best frick will rarely be the person you want to marry
this is the homosexual that's in love with casual sex
don't listen to his ~~*lies*~~
this person has never been with a boy or girl. Don't pay him any mind.
Never mentioned a bad frick, just numbers. One vs zero other people. This feels gay
is the reason why some people are still huge spergatrons at 30 because they didn’t get through the slog of learning social skills ever, and now their brain plasticity prevents them from doing it? I’m wondering cuz I managed to go from sperg to normal around 20.
It's the sink or swim moment of socializing. Either you embrace talking to people and learning the importance of body language, how you word certain things, identifying what people are cool with and not, etc etc etc. I find a lot of people choose not to socialize and become more and more disconnected with the surrounding world.
>I find a lot of people choose not to socialize and become more and more disconnected with the surrounding world.
right but my question is does the decreased neuroplasticity make it harder for people to learn when they’ve delayed it until they’re 30?
anything i should be concerned with while doing behind the neck OHP?
I dont wanna frick up my shoulders or anything
when I measure my dick am I supposed to measure from the base of my balls to the tip or from the base at the top to the tip?
measure from your butthole
>finish up my heyperextensions
>feel like I tweaked my lower back and walk around in discomfort for the next five minutes
>pain goes away and I feel perfectly fine
This happens almost every time. Is that normal?
Can I bring upper jaw forward with mewing?
No, jaw exercises and mewing is a legitimate meme. Jaw muscles don't work like normal muscles and are not meant to be exercised in the same fashion.
I have an underbite and I just dont want to go through jaw surgery. I'd rather smash my own face to pieces than go to a doctor.
Does electroshock muscle building work and if so what's a good model to get? Obviously I'll still lift but I'd like to wear it at work and work my chest and abs under my shirt.