QTDDTOT
Questions that don't deserve their own thread
I'll start: assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds
QTDDTOT
Questions that don't deserve their own thread
I'll start: assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds
Assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds
not a bad thing. I'd say 3-5 is the norm for heavy compounds. up to ten minutes is fine.
both. but you can prioritise one or the other depending on grip width and bench variation.
Resting more between sets and exercises is actually a good thing if you can push out more reps as long as you have the time for it.
bf% estimate? 90kg 185cm
Can someone please reassure me I calculated my calories right for my refeed:
280 cal per 4 oz, total bought: 7.52 oz, 7.52 divided 4 = 1.88x280=526.
180 cal per 3 oz, 15.31 total oz eaten, divided 3=5.103x180=918.
526+918=1444 total cal, maybe less as I threw aside bones with some meat on them.
Please tell me I did this all correctly.
Workout abs. No matter what anyone tells you, you actually need to work them out to get there, diet alone won't get you there. People shit on spot reduction and ok, but that's not why you work them out, you work them out to make them pop otherwise they won't come out. That said, low body fat, I wanna say 15% to 13%.
What's another good full body exercise like burpees?
Clean+jerk
If you have long rest times, you need to do separate cardio but it's better for strength except you can't continue to increase rest times so at some point, you'll need to tighten them back up.
You don't have enough mass for pictures to give an accurate estimate
Order calipers and test yourself
Why didn't you Black folk tell me how based a simple foam roller was? A weeks worth of fatigue washed away in 5 minutes the first time I tried one.
Recovery is more important than lifting, long term
You should order a GF and a stiff muscle roller (looks kinda like a kitchen rolling pin. That combo can remove 100% of knots in like 20 minutes where a foam roller can't get the small ones
I've never had a problem in the small muscles, only in the large leg muscles after I started running.
I already have a wife so I don't need to order a GF, but I'm too autismal to allow them to touch me in a non-lewd way.
do bench presses count towards my chest or my tri sets? both? full sets for chest half sets for tris?
Kinda intermediate lifter, was doing basic compound and reached 1pl8 to each.
Did ready about the benefits of alterning two types of workout in the week, came up with this :
Workout A :
> BB Bench press
> DB Shrug
> BB Squat
> Machine vertical Lat Pulldown
> Machine Leg extensions
Workout B :
> DB Flys
> DB Shrug
> BB RDL
> BB Row
> Machine Leg Press
Extra exercices :
> DB Twisted curls
> Plank
> DB Drag curls
> Windshield wiper
> One-leg stand
Is going A-B A-B a good method or do I really need to also alternate the two workouts cycles ?
I was going for :
Monday : A
Tuesday : B
Wednesday : rest
Thursday : A
Friday : B
Saturday & Sunday : rest.
Just run SS with accessories and cardio after
You aren't advanced enough to make your own program yet
With equal weight I would say no. I injured a tendon years ago and haven't been able to French press or skull crush but I do heavy controlled cable extensions and they work the same at the same width and grip as skull crushers
Since you just started, you can likely gain a bit of muscle while maintaining/cutting but it'll stall out quickly
A lot of strength is just CNS conditioning as well (think of that normal looking dude that can squat 4pl8)
>you can likely gain a bit of muscle while maintaining/cutting but it'll stall out quickly
So I should then wait to up the calories when I stall?
no shoulder lifts+ dedicated trap and pec lifts is the recipe for an autistic physique, you'll look like a refrigerator and not in the good sense
Heavy skullcrushers feel realy shitty on my elbows. Do I lose anything by doing cable extensions instead?
Ez bar will help your elbows
If im doing 3 sets 6-10 reps on bench press on my second upper day what rep range should i do on my first? Was doing 2-5 but im stalling hard and not able to get past 3 reps now, would 4-6 be any better?
What I've been doing lately has been 3x6 on day 1. Next bench I do 3x8 at a lower weight (5-10lbs lighter). Follow it up with 3x6 at a higher weight if I was able to accomplish the first 3x6.
Ex:
170 3x6
160/165 3x8
175 3x6
You can also figure out your weak point and then train that muscle more directly. I've been struggling with lockout on bench which is tricep related. So instead of doing 3x8 regular grip I go a little lighter and do 3x8 close grip to hit tris harder. If you do 3x5,5,3 at your heavy weight and next week you do 3x6,5,4 you are still getting stronger and making progress.
Former fatty here, lost like 80 lbs and started lifting after that. It's been about 4 months since I started. I've been conservative with my calories since I'm scared of getting fat again.
I've basically stayed at 89 kg @ 188cm since I started lifting but all my lifts have gone up substantially. I've put 40 kg on my deadlift, 30kg on my OHP etc. I've read that you can recomp easily as a novice, is that what's going on here? I wouldn't have been able to increase my lifts this amount if I didn't gain muscle right?
I've been doing calisthenics for one month, because I don't have easily accessible gym and I like working out outside. Recommend me how to improve workout for max gain.
push ups 3x15
pull ups 3x10
dips 3x8
chin ups 3x7
push ups (different positioning) 3x~13
Doing this ~5 times a week, sometime mix grip for pull ups. Last set till failure.
Are you doing weighted push-ups, pull/chin-ups and dips ?
just body weight
it's tough with just bodyweight but you should probably try and incorporate some kind of leg exercises
will add some squads
already doing them or you mean I should do all of them in one workout?
you should do regular pushups, diamond push ups and the shoulder variant
I'm working out with dumbbells and my left arm always fails before the right arm, especially when doing something like standing press.
What do? Do a whole week when I only train my left arm?
Stretch your left arm a lot more, I had the same issue really bad and when I really took like 45 minutes and just did shoulder and triceps stretches I felt a lot better, looser, and most importantly my left arm stopped getting tired before my right arm. I'd say thats all you need to do unless you've been doing half your curl sets or something lel
Im this guy
Have been on 6 months SL 6 months of nsuns
Went down to 74kg from 79kg the last 3 months
Am 176cm
Should i bulk up again?
Cut more down?
BB rows on legs or upper body day
I'm confused as to how supression of testosterone production caused by steroids and SARMs work. The mainstream view is that once you hop on gear, that you've fricked up for life and need PCT and all that stuff. But upon further research, it looks like you can dip your toes in those dangerous waters, make a slow exit, and fully regain your testosterone production. Can you take one cycle, taper off the dose, quit, and be fine, or is there more to it? If you can, would it be worth it to try out as a novice lifter to come closer to your natty limit, make a slow exit, and enjoy being ahead?
>one cycle
No such thing. Once you've trained on steroids natty training is never the same. You'll be back for more
While on you are suppressed. When you come off test production comes back
In the end you are messing with your hormones, make sure it's something you want. You are responsible for yourself
How much should I warm up with? I normally do roughly half of my final set's weight
Start at your set weight x .4 for 5. Go up 15-25 pounds for each warm-up set. 15 if your set weight is lighter (likely OHP only) and 25 for the rest. 3 reps for set weight x .6 and 2 reps for set weight x .8.
How much creatine should I be taking a day? I'm 165lbs and 10% BF
5gr
I feel lateral raises more in my forearms than in my shoulders, and I'm sure that I'm doing them correctly. Is this normal?
No, make sure you're not extending your wrist or squeezing excessively.
Could be fatigue if you're doing a lot of grip heavy work before your laterals.
Could just be weak forearms I guess. If that's the case maybe finish your workout with some light reverse curls or wrist extensions.
I've dropped 8lbs over the past few weeks through lifting, light cardio and a strict 1200cal diet of mostly protein but I'm not seeing any change in my waist circumference.
Is the lost weight just water weight or is my diet too severe and causing me to lose muscle?
Are you still getting 1g/lb of protein in those calories? Because if not its easier to lose muscle on that cut yes, you'll still lose some but you always need to meet that protein goal.
Is anabolic window a meme?
yes
raw eggs are a meme
why are they a meme?i'm seriously asking
cooked eggs are far more bio-available than raw ones.
But i don't want to cook eggs everyday/every other day. What about fried eggs though?
are you moronic? fried eggs are cooked.
Why does ab training feel physically fricking painful? You can feel some burning sensation when training other muscle groups of course but when doing sit ups etc its just a sharp pain which comes even before you’ve reached failure
Hello,should i add 1 raw egg into my daily protein shake? Is this a good idea?
Milk+whey protein+nesquick opti-start+sunflower lecithin+magnesium citrate powder is what i drink currently.
Not sure if adding the egg is a good idea or not.
Sure but it probably won't make much of a difference. Slonk 4-6 raw eggs at a time if you want it to do something
Raw eggs are a meme, look up bioavailability
If I lift weights in the morning and get almost blackout drunk in the night how bad is it for the gains that I was going to get from the mornings lifting session?
Best way to prep for festival where I'll be drinking atleast 3000 kcal worth of alcohol for 2 days each when cutting?
Cut calories before or after or just "let it slide" and accept the losses?
Not going or not drinking isn't an option
Just take molly or snort cocaine instead moron
>drinking atleast 3000 kcal worth of alcohol
you will never ever EVER make it
if ohp is straight movement upwards is it ok to do it in a smith machine?
You can do anything in a smith machine, it's a tool like anything else in the gym. The RP guys use it for everything from presses to rows and even squats.
Depends on your structure and making sure there isn't any subacromial impingement going on.
If there isn't any problems then go right ahead.
PHUL or Nsuns
I noticed a lot of my blue collar working friends have insane arm vascularity. Like the giant bicep vein is super prominent, however they aren't really "muscular", most don't workout and their BF% isn't super low either.
Is this just from using those muscles every day and now there is a larger pathway/bloodflow? I thought it was bf% related but it's really not, I'm lower than some yet they have that bicep/forearm vein super prominent.
After a vasectomy, are you still able to cum fluid? if so, is it transparent/watery?
Yes, it’s the same basically, ur sperm is like 1% of your semen, rest is fluid.
Recently I have trained very hard on back, shoulders, arms.
Today I noticed my body is achy, like the kind of achy you get when you have a small fever.
My legs are fine, my chest and abs are fine, I don't have sniffles, or caughing or sneezing or anything.
Just this feeling of small fever and achines in trained muscles.
It's not DOMS that feels different, it's also not the typical next day soreness.
My question: Do I have a slight fever is my body just inflamed from all the overtraining I did? Maybe both?
yeah i get that some days
it feels like oyu have a fever but its just overall muscle soreness
weird I wonder what causes it.
tiredness id assume
You probs have covid tbh
Nah, the only symptom I have is that my body temp is a degree higher(Celcious)
hydrating well now so it's light yellow.
what color is your pee? i felt like this when i nuked my body when i was training for an mma fight and got rhabdo, my pee was dark brown tho
I've been lifting on and off for about 1-2 years with my own routine, i had limited headspace so I had to work around exercising without going above my head.
I now have free space and I was wondering what's the best workout routine, should I just pick one from the sticky or are they outdated?
>the best
there is none
go with PHUL
I only have a bench and weights, no other equipment 🙁
yes
PHUL
It says you need machines for some of the exercises though
just do the barbell movements
Thanks 🙂
Should I just do more sets of them to compensate for the ones I can't do?
if you want to
id go with the programm for a month or two
adjust accordingly
>Recommending a novice write his own routine when he likely has no clue what he's doing
Classic
>when he likely has no clue what he's doing
its not complicated, you lift rock, you wait 12 hours for the pain to kick in, wait for the pain to go away (ideally 3-4 days) and then lift rock again
and you do it for every muscle group
and there are tons and tons of lifts you can look up online, you type "tricep lifts" and hit enter and there are 8^232 different results
Programming is a lot more complicated than that. Especially given that DOMS is poorly indicative of the quality of your session. But I'm not surprised you don't know what you're doing either.
>Programming is a lot more complicated than that
yes anon you're right, I think you should stick to your $25 lifting program (per month) that you bought from some instagram roider, or the PPL/SS workout that you found on the internet (which was written with the intention of not pushing people to their limit in case someone hurts themselves and tries to sue them)
>DOMS is poorly indicative of the quality of your session
thats it? no elaboration no nothing?
When should I start doing weighted pull ups?
I can do 8 reps of wide-grip, around 13 with a closer grip, I'm wondering if I should just go ahead and start doing weighted now.
please respond
If you can do 8-12 reps for 3 sets, then it's a good idea to start adding some weight.
>If you can do 8-12 reps for 3 sets
of close grip?
Ya, any of the grips.
is there any kind of cardio you can do with foot tendonitis that wont absolutely frick your recovery?
thougts on my split? its abcabxx with
a:
pulldowns
pullups
pulldowns between cable towers
seated cable rows w/ wide grip
ez bar curls
used to do db rows but resting my body weight on my right arm on the bench hurts my shoulders, looking for a replacement
also should start doing reverse flys
b:
benchpress
machine bp
incline db benchpress
lateral raises, cable or dumbbell
should start doing pushdowns and cable skullz again
c:
legpress
machine hack squat
calf raises
want to introduce some shoulders here too
I started lifting a year ago and just changed things on the fly. now it's kind of a mess and i need to bring some order into it again. any sugestions?
anybody else get a leaky ass/a constant need to shit when taking preworkout/creatine? what is your solution to not shitting yourself while doing squats?
if i take creatine in one big gulp i get the shits
if i take it in smaller gulps with food i dont
dont take preworkout. take creatine after you lift. simple as.
Did my first few chinups. Also have had awful wrist/forearm pain the last few days. It's better now, but I don't really want to do chinups again. I'm guessing this isn't normal. It's worse when I curl my wrists inward, I feel relief when I flex them back, like I'm pushing the tops of my fingers towards my wrist.
What did I do wrong?
>What did I do wrong?
nothing
I had forearm pain for the first 3 months of my lifting
>bros when will the skinny fat belly finally go away?
do a 3 day fast and see how it looks after that
also https://www.calculator.net/body-fat-calculator.html
>should I just pick one
yes
>from the sticky
no, go write your own routine based on your own strengths and weaknesses
>Is this just from using those muscles every day
not necessarily, I've seen very "muscular" construction workers who had no veins and somewhat looked like sam hyde
>there is a larger pathway bloodflow?
veins usually become more visible due to the body regularly having to provide large amounts of blood flow around quickly, but also blood pressure
pretty bad, alcohol fricks your recovery good, you'll get what I mean if you get drunk after a good workout, the pain will be tenfold once you sober up
>have skinny fat body with a belly that looks pregnant
>go from 82kg (182lbs) to 70 (154lbs) in 2-3 months through diet and 25CK cardio
>start lifting two weeks ago and getting more serious about it
>despite all of the weight lost I still have a fat belly that looks like I'm 4 months pregnant instead of 6 months pregnant
bros when will the skinny fat belly finally go away? I thought I'd have at least a smaller belly by now after losing that much weight but frick it's still not moving that much
am I doing something wrong or it just takes a lot of time and effort for the fat to finally burn away?
There's this small bump that's kind of hanging off one of my balls, but if I squeeze it it hurts that ball. Do I have cancer?
could be a pimple, could be a wart, could be cancer. go doctor tomorrow.
its not too late. 2 years of hardwork and dedication is all you need. plus there are many many more benefits of being fit than just being able to bang tinder prostitutes.
Is it too late for me at 25 to go from auchwitz mode to being able to find slags on tinder? i figure i need a year or more to get in decent shape
Am i doing too little of anything? Back is so high since i superset chin/pullups with something every workout on top of other back stuff. Doing an upper/lower split
Can I has the name of this app?
FitNotes
I want to buy some weights, I saw some Steel sets and some other that are plastic, filled with some BS, description says they may leak water sometimes, obviously those are cheaper. Should I risk it? Weight is weight, so am I a moron for asking? Currently dyel state, want to but them since I hate going to the gym with all the people there, I love going by my own (don't we all) but, I might, IDK
Don't cheap out if you're serious about lifting. That doesn't mean go Eleiko everything, but don't get cheap shit stuff. Rep Fitness has lots of good equipment for reasonable prices. Titan Fitness too if you want to go cheaper but people have run into issues with stuff from Titan Fitness before.
SS is great for beginners
>Written with the intention of not pushing people to their limit
Are you moronic? You've clearly never done SS/SL/Greyskull either then, because you would realize how moronic the statement you made is
>DOMS
Look it up, that's literally the findings according to the science. Muscle damage etc is not correlated with how bad the DOMS are. All DOMS means is that you're not used to the stimulus yet.
>SS/SL/Greyskull
ah yes the cornerstone of every pro lifter
>All DOMS means is that you're not used to the stimulus yet
you do realize DOMS happens to everyone, even after years of lifting, right?
>Every pro lifter
They're beginner programs, not everyone has done them but they get fantastic results when done right.
t. Has done SS and am guaranteed to be much stronger than you are
>DOMS happens to everyone
Ask a powerlifter or strongman how often they get DOMS. I guarantee the answer is almost never. I myself almost never get DOMS unless I introduce a new movement to my rotation, and even then it's not guaranteed.
>guaranteed to be much stronger than you are
310 bench/squat/deadlift (5'7 155)
>I myself almost never get DOMS
then you're not pushing yourself enough you moron, you might aswell do full body everyday if you recover the next morning
>310 SBD
Lmfao
495/400/535
>Not pushing yourself enough
Once again, not what that means.
https://www.strongerbyscience.com/doms/
>all sources from researches over a decade ago
>claims doms is caused by being unaccustomed to your workout rather than how heavy you workout
completely delusional, won't even argue your ass any further
Except it's true. Your 930 lb totaling ass is the delusional one. You have literally zero evidence to the contrary.
You're a fricking dumbass
And in fact, I lift 6 days a week. 4 days of full body, 2 days of upper only. There are programming paradigms where you don't go to failure because the benefit of taking all (or most) of your sets to failure is heavily outweighed by the fatigue accrued by doing so.
Is there such a thing as too much peanut butter? Moving into bulking season and it's fairly cheap. Is there anything I should know about before it becomes a large part of my daily diet
make it yourself so you can avoid added sneed oils
rate my upper body routine (each set reps are to failure):
>weighted pull ups x5
>weighted dips x5
>floor bench press x5
>single arm rows x5
I work out at home so that's it. The floor bp and rows are really just to make sure I get a proper pump, the dips and pull ups alone don't really make me sore at all.
Need advice anons.
I've got 12 months till I go on a family holiday. I want to go down to 180lbs from 220 and look as good as possible but I'm not sure what approach to take.
Current stats are 1/2/2.5/2.5, 223lbs, 5'7'', BF ~40% (probably)
Do I lose the weight as fast as possible (4 months at 1k deficit) and then bulk/cut cycle the rest of the time.
OR do I bulk/cut cycle the whole time and slowly lead my weight down to my goal and fast at the end if I frick up the weight reduction.
i'm new to the gym (2 months in as of yesterday) and i have a question about chest exercises. i normally do bench, pushups, chest flys, and incline presses. it seems like the top half of my chest is starting to get bigger but the bottom half isnt? like, if you were to draw a line horizontally right above the nipple, the top half has the beginnings of growth but the bottom doesn't. is this normal since i'm so early in? am i missing something? am i just being a brainlet?
i know i'm still really early into my gym experience but overall i just wanna say it's so fricking nice being able to feel my muscles get thicker, even if you can't exactly see it yet. big motivator.
U fine buddy. But its always good to mix it up every so often so your body doesn't get used to the same workouts
What should I eat that is cheap and easy to cook to achieve Taxi Driver Deniro looks? I'm almost there, but I eat a lot of junk, so I have a lil belly and love handles left over.
What are the portion sizes, and how many times a day?
how can I answer that for you? you need to work out your tdee and count calories. read the sticky if you don't have a clue.
If my lifts are going up and my body weight is staying the same am I recomping? Even if I can't see a visual difference?
No, you're just making technique and maybe some CNS gains, no muscle
how to step back from forward lunges without sliding/touching down my foot? I can’t
I started lifting 5 days ago
Is pic related actually possible? I don't know shit.
Also do I need protein supplements?
absolutely not possible naturally.
>Also do I need protein supplements?
you don't need them, but sups can help you reach protein and calorie targets easier. real food will always be superior.
How long to go from 20% bf to 15%?
I already dropped the coke and the junk food.
I just started a 7 day fast, currently living on snake juice. Should I continue to supplement creatine while I'm fasting?
Is it ok to take 5-htp at night with my zma?
Is there a good or even decent free app to track bodyweight exercises? Any I find seem to be a free trial, then a monthly fee.
what is there to track? just use a spreadsheet
Lazy gf
:/
Golem get ye gone
Golem get ye gone
I just watched a video where a bodybuilder recommended going from the least demanding exercise to the most demanding in order to maximize stimulation. He suggested starting with leg-extensions before doing squats so that you're already fatigued a little by the time you do squats so that you can use less weight but get more quad stimulation. Is this a good general rule?
There are prefatigue protocols but general rule of thumb is most demanding to least demanding
It's fine, Mike Israetel says they do that sometimes. I always do leg press last for example because it completely drains me to the point that even curls and shit are suboptimal if done afterwards. I don't like doing it with the big 3 personally though but you have to figure out what works for you and if you can maintain proper form while fatigued from the stuff you do beforehand.
You can train anything you want as often as you want as long as you are recovered enough for your next workout
300 grams of raw chicken breast has 93 grams of protein
Do you guys actually eat chicken daily?
I eat it like 5 days out of the week and have beef the other two. It's a big pain in the ass to get enough protein otherwise.
yeah sometimes twice
Chicken breast isn't expensive and easy to prepare.
Is there any way I can make PIV feel good for the woman with a dick that's 5"x4"? I mean I use fingers and tongue anyways but I wonder if should just start clamping and extending.
Did some cable crunches yesterday but don’t really feel any DOMS, is it fine to train abs today as well? Athlean-X said you could train abs every day
According to some science on body recomposition, with my 66kg I should be consuming 148 g of protein daily. WHERE THE FRICK do I find the protein to do that? Even with a protein shake, two to three glasses of milk per day and almost daily consumption of meat and eggs, I just don't seem to reach this goal...
Why do I feel good a few days on intermittent fasting diets and then all of a sudden feel chronic fatigue? Happens every time I try it
531 bros, what assistance work do like to do and on what days?
>be horny all the time
>start lifting weights to distract me from horny
>become even more horny with rising testosterone
how the frick do i stop this neverending cycle. i'm 30 years old and have never even kissed or hugged a girl outside my family. i even tried SSRIs, but I can't stop thinking about sex
this happened to me and i ended up first fricking a hooker and then a few trannies, be careful
I'm going to kidnap a 15-16 year old and lock her in my basement at this rate.
I need a new workout planner app. The one I've used for years is out of date and won't work on modern android.
Finally going for my driver's theory exam tomorrow after 2 years of being a demotivsted bum. Wish me luck bros, I really don't wanna mess this one up
I failed.
What country are you from? in bongland it's piss easy
Germany.
You best study and try again
Overweight and about to start counting cals and watching intake. Was going to go straight to 2000cal a day, but is it better to start at maybe 2400 for a couple of weeks, and see how I go first. Then to 2200 then to 2000? Currently 135kgs if that helps.
Great idea. Slowly ease in. No need to rush things and mess up. You're already wiser than 90% of this board lmao
Can I get IST as a natty vegan? Or am I just doubly fricked (once for being natty, once for being vegan).
And I wouldnt go around shaming non vegans so dont pls no bully
You can, it's just an enormous pain in the ass in terms of diet
Are you an engineer? Regardless there are many companies that do this and you'd require a frickton of money to even enter the market let alone come up with some sort of differentiation.
What should I do diet wise if I choose this path?
Beans, tofu, lentils, stuff like that. You're gonna have to research and figure out which foods have the best volume to protein ratio. I couldn't do it personally, for me it's a struggle to get 180 grams of protein even eating meat.
Get a pair of versa grips or some other hooks
>I couldn't do it personally, for me it's a struggle to get 180 grams of protein even eating meat.
Fricking blackpilling. So dont even bother basically lol?
I do what I can do get there but sometimes I'm at like 140 grams at 11 PM and I just can't be fricked to drink another fricking protein shake. You still make gains even if your protein intake isn't 100% optimal so if the compounding effect of not having ideal protein intake leads to it taking 6 extra months to make the same gains I'm fine with it.
Did veganism frick with your your bowels at all esp drinking a bunch of protein shakes?
I'm not a vegan, I think you misread my post. I sad "even eating meat".
Increased risk of injury. For example if your upper back is very fatigued, it's harder to maintain proper positioning on bench. You're also likely more susceptible to injury just from working a muscle that's heavily fatigued even if your form is still good but I don't know if research supports that, just seems likely logically. Also you'd feel tired and shitty outside the gym as well.
No
I'm going to make my own business that sells gym machine versions of the compound lifts. Anyone who either has done this or happens to have knowledge on how to get started in this endeavor? I originally wanted to make a gym that has all the machine versions but too expensive and much more work when I can make each machine at a time as I perfect my ideas over time
Whenever I do exercises that involve my forearms being stretched by gravity (hanging leg raises, farmers walk, etc.) it's painful. Like a very strong, dull, ripping sensation running the length of my forearm. It quickly dissipates after finishing the exercise. "failure" on these types of exercises isn't being determined by the muscles they're supposed to work, but how long I can withstand this pain in my forearms.
Is this just a matter of low grip strength, or possibly something else?
Anyone have that 5 minute plank workout anime girl image?
What would happen if you forced yourself to continue lifting and not recover? Obviously I’ve never done this but I’m still curious how bad it’ll get
Basically me during last year. Barely any progress, especially on compounds. Plis u get sick often and feel shit 24/7, especially mentally.
Should you eat more protein when you're sore (DOMS)?
Is there any particular way you're supposed to make cabbage juice for gut health? Or just put it raw in a blender?
>cabbage juice
sounds fricking revolting wtf just eat cabbage normally
Too late. It's juiced. It's burning my mouth and throat a bit, did I mess up? Is it the sulphur? I'm used to eating raw garlic and that burns as well but damn, maybe I should let the cabbage sit in the air for a while?
Looking for a cheap (<$50) heart rate monitor so I don't have to constantly check it myself when I'm ISTside
Anyone have any experience with these chinese piles? I'd rather not get the ones with the chest strap if possible
https://www.amazon.com/dp/B09Y5QZ3YY/ref=twister_B0B67DKBXY?_encoding=UTF8&th=1
Forgot image for attention
What does it mean to cut and how the frick do I do it?
cutting is eating at a caloric deficit in order to lose weight (ideally body fat).
Does water weight get in the way of burning calories?
can i get a bf estimate pls
5’11 188lb
I missed out Monday so I'm going to be in Saturday. When do you reckon the gym'll be most empty on a Saturday? I imagine there'd be an early rush like during the weekday but I dunno if it'll die down the same way.
Saturday afternoon generally pretty quiet at mine
I never drink, getting drinks tomorrow for a first date. What will be safe and not get me wasted or sick if I've been on a cut and doing OMAD most days? No beer or wine.
Gin+tonic. Way more tonic than gin and pretty low on the calories. Sip it for a while to let the ice melt and water it down if you really want to avoid drinking too much liquor.
always hate the taste of gin its so medicine like
How accurate are fitness trackers when it comes to heart rate and calories burned? Specially asking about the Fitbit charge 3
after a big pump i become hypersensitive to smell, and can throw up if i smell somethign strong.
Is it because I hyperventilte?
How do I transition from cut to bulk? Do I just suddenly start eating 3000 kcal instead of 1500 kcal or do I do it over the course of a week?
slowly increase
can you mix light tequilla and dark spiced rum or will it make people puke? thinking about selling mixed drink wienertails
Can someone post a screenshot of what an old IST captcha looked like?
How do I deal with protein farts they frickin stink
im just constantly gassy too
kefir/fermented food for gut flora
introduce them slowly to your diet so you don't shit yourself and pussy out on the first day, if your gut is in really bad balance then nuking it for a couple of days will help get over it faster but will make you feel not so good for those days because of the shock and the same results can be achieved just taking your time with them
Whey protein isolate helped me
1: How effective is high rest Training? For example doing as many Pullups as I can, taking a 15 minute break and repeating the process.
2: How effective is low rest Training? Some training programs I follow have low rest times, to the point where even Knee-Pushups are difficult. Can I continue doing that or should I take some rest and do more difficult pushup variations?
Can i do PHUL with just the Barbell exercises?
Anons I think I'm starting to get some form of body dismorphia since I've injured my rotator cuff, being unable to do OHP due to the pain, I've started panicking about little things, my arms not being identical sized, worrying about losing mass, looking at myself in the mirror feeling like a manlet when none of these thoughts have ever happened in the past.
I guess the first question is what can I do to ease the pain in my shoulder as my entire range of motion is fricked.
And secondly is there anything I can do to ease myself when looking at myself in the mirror?
basically there's no difference between brown pasta and brown rice, right?
I get pain in picrel area when I do squats. Around the time I reach the bottom and push back up. Only on the right side. I don’t think it’s a hernia because there’s no bulge. I stretch out my hip flexors a bit before doing squats but it still happens. Maybe I need to stretch more?
Do you do a bit of cardio before lifting? Do you do warm up sets?
Cardio no. I don’t do warmup sets right now, but I’m only lifting at like 75% of my 5rm and it happens pretty much on my first set.
How deep do you go? Cause I feel it there when I do ATG only. No way to really know what's causing it without going to a physio.
For sure
Proper diet/calorie tracking with a reasonable surplus will minimize fat gain but it's hard to avoid as a natty.
>I want to fill out my flab
There's a difference between flab and loose skin. I only lost 80 lbs at one point but I have some loose skin on my gut that will never really go away without surgery, at least according to a plastic surgeon I went to see.
I like carrots and cucumber with balsamic and some crumbled feta. Could add tomatoes, daikon etc.
Ain't nothin to it but to do it
I only squat to parallel. Physio it is I guess…fricking hate this exercise
..you know you don't have to squat right? You can just do leg press or hack squat instead
I workout at home with a barbell.
>Ain't nothin to it but to do it
ate a whole pound ass chicken breast about to throw up
Bench, squat rack and dumbbells (and weights). Is this enough for full body?
How do I stay lean/beachmode while still getting gains? Besides roiding, of course
Let me give you a rundown of my body anons, and then give me advice
>used to be fat as shit, nearing 380 pounds at 6 foot
>change lifestyle
>now down to 220
>been on a cut for so long (10 or so months)
>also did weight training as well
>gain some muscle and strength
>BUT
>now I'm all flabby and also still have some fat deposits on my body
I want to fill out my flab and fat anons, should I bulk? Eat at maintenance while trying to gain muscle? I looked at myself in the mirror and fricking hated how I looked. I wanted to kill myself bros.
you guys know any good salad mixes? not just for fiber and stuff like that, but something more satisfying to eat rather than just a bunch of leaves in a bowl
'ate eating
'ate chicken
'ate me beer belly looking stomach after meal
'luv me gettin bigger
'luv me abs
any suggestions?
How does my U/L split look? Started running it about two months ago. I was making progress but I've slowed down greatly on bench and OHP. Reps have been increasing, but I haven't been able to 3x6 either in the past two weeks. I increase accessory reps or weight each workout. The reps are all different at the moment
Monday:
Bench 3x6
Neutral grip pull up 5x7,7,6,5,4
OHP 3x8
Pendlay Row 3x8
Hammer curl 3x10
Skull Crushers 3x8
Rear Delt Rows 3x8
Lateral Raises 3x15
Tuesday:
Squat 3x6
Hanging Leg raise 3x8
Front Squat 3x5
Deadlift 1x5
Hip Thrust 3x10
Neutral grip pull up 5x8,7,6,5,4
Thursday:
OHP 3x6
Neutral grip pull up 5x8,7,6,5,5
Close Grip Bench 3x8
Pendlay Row 3x6
Hammer curl 3x12
Skull Crushers 3x10
Rear Delt Rows 3x10
Lateral Raises 3x17
Friday:
Squat 3x6
Hanging Leg raise 3x10
Front Squat 3x5
Deadlift 1x5
Hip Thrust 3x10
Neutral grip pull up 5x8,7,6,6,5
How does protein powder work? I’m supposed to have around 1g of protein per pound of body weight, but protein powder is 20g per scoop. Am I supposed to really take 6 scoops a day? I know its just supposed to be a supplement but even 4 scoops a day seems excessive. Or a I fricked up.
what part of "supplement" do you not get? got eat a chicken breast with it or something that shit's got like 50-70g of protein a piece
Eat meat to hit your protein macros. Have a scoop or two of whey if you need to supplement your intake. 120g of protein is very easy to hit by just eating meat in every meal.
Thank u
Am I hungry or just bored?
I'm not sure, but personally I find that being bored exaggerates how hungry I really am
If I can do 20kg for 10 on incline db bench, roughly how much will my barbell flat bench be? I haven't done the latter in 2 months so idk what weight to use
I was told to take creatine daily in the morning. Is this something I can become dependant on when should I stop
>Is this something I can become dependant on
no
>when should I stop
whenever u want
I only slept for about four hours tonight but today is gym day. Should I still go or should I take a break today to go tomorrow with "full power"?
I don't feel too tired right now, but idk how it'll be if I go lifting weights.
Just go, you'll be fine. Sleep an extra few hours each night in the days to follow and you'll be all good
two weeks ago i was able to do pulldowns with 95 kg for 3 reps.
today i struggle doing 75 kg for 3 reps, and it's my left lat giving up first which hasn't happened before. I haven't changed a thing in my routine or everyday life and i didn't injure myself afaik. What the frick happened?
You're probably doing too much volume and the fatigue caught up with you
Take a week off.
For some time now my front delta burn terribly whenever I do chest work, push-ups or bicep work. It's certainly not a strength or endurance issue. Does anyone have any ideas what it might be?
So what exactly is the proper way to breathe? Through the chest or stomach?
I'm trying to have some proper form but I'm just exercising at home and haven't found any proper guide on the subject.
Does anyone have any recs for gym clothes?
I used to wear a bunch of shirts on got on ebay but I'm starting to feel like I should try more comfortable clothes.
>be femanon (biological)
>chubby
>whenever I move into one of the gym's sections, it clears out the guys there
I don't stink, and I'm not 300 lbs. why do I make them leave 🙁
You make them nervous. Be confident. Do not pursue the approval of others. Seek your own approval.
it's coincidence but post a pic of your ass to make sure
yes I know I'm fat, thighs arguably store the most
Wear baggy clothes to the gym so you know they aren't looking at your body, plus you'll sweat more and lose more fat.
but baggy clothes and more sweat on fat person = even more slobby appearance. I'm worried they're leaving because they think I'm a slob
probably face is bogged.
My normal squat is okay my sumo squat somehow i feel my triceps and my lats??
I fell for the standing desk meme and I may have started developing varicose veins. It's only on my left leg and it doesn't look too bad, but I wonder if there's anything I can do to reverse it?
Picrel. Just a blue vein visible through the skin when no other is. It's only slightly bumpy.
The previous pic doesn't do it justice, so here's another. It still looks worse in person than my camera can demonstrate.
How do you learn of your local, regional news? For me, the TV is absolutely fricking intolerable, rage-inducing, nauseating propaganda of feminism and multiculturalist schizophrenia.
>How do you learn of your local, regional news?
i dont
Next-door
trying to gain weight as an auchwitz skelly (6'3, 130lbs) i'm eating 4000 calories a day, hitting my macros and not doing any cardio, how often and for how long am i supposed to be lifting weights? so far i've been lifting for about an hour five days a week.
You have anymore information for us? It sounds fine from what you posted. I gained 20 pounds in my first 6 months when I started. Just be consistent.
Is this a good/decent beginner fullbody 3x a week routine?
Bench Press 3x5
Squats 3x5
Yates Row 3x5
Shoulder Press + Pulldown 3x8-10
Skullcrushers + Hammercurl 3x12-15
Lateral Raises + Leg Raises 3x12-15
Yeah that's probably fine but do what is fun first and foremost
I am just starting to get into lifting thanks to being injured and losing a significant amount of strength in one of my arms. I have no experience lifting but I figured it would help in the long run, but man is it difficult when I can barely lift anything with my left arm. Doing a dumbbell chest press I can easily do 30 pounds without significant strain using my right arm, but if I try it on my left I can barely get 10 reps out of a 15 pound weight.
Should I just work with the same weight on both arms until my left arm becomes stronger, or should I continue working out my right arm with heavier weights? It feels pointless doing reps with low weight on my good arm, but at the same time I'm worried I'm going to look like the coomer meme if I work out one arm significantly harder than the other.
>Should I just work with the same weight on both arms until my left arm becomes stronger,
yes. don't use different weights for each arm or the imbalance will never go away.
do you know of a website where I can write down notes, and also other people I share that website with can also write down their notes or make adjustments?
google docs. maybe rentry but its a bit janky idk. I asked IST if there's a better non-google alternative but haven't got a response yet.
>be bored
>wanna lift home gym
>it gets so fricking boring
>idea
>lift
>do 5 minute break
>shitpost in the break
Is this moronic? If the break is 5-8 minutes am I fricking up? Should I just aim to a 3 minute shitpost break instead?
yes if you do 10 -20 or even 30 sets in a day but rest more than 3 minutes you've basically done 0 sets
Anyone do constant tension squats? Basically full range of motion except you don't lock out. I've tried them out the past couple weeks and they destroy my legs but I'm not sure if doing it long term will frick up my knees or something.
Figure this is as good a place as any to ask- do you need a clotshot for Emergency Medical certification? I want to volunteer with my local FD and the first step in the process is to be EMS certified, but haha I'm just not taking it is all
I wanna drink more water, but I do not want to go up to my fridge and refill my .5 liter cup. I wanna have at least a gallon at the ready. is it bad if I were to use milk cartons? I heard plastic is bad for you but I'm not sure. If plastic is bad, should I just buy some glass cup online?
plastic is only bad if its heats up. don't leave it in the sun, don't microave it, don't leave it in a backpack too long etc...
Gotcha. As long as I keep it in my cool basement I should be fine then. I heard about the chemicals in plastic and I didn't wanna subject myself to that if I can
Does cardio make you able to smell more better? I've been lifting this year but started doing cardio as well a few months back because I realised I was getting gassed before I reached failure. The cardio gains have been slow as frick but I still try anyways. Recently I've noticed I can smell things more, if I have my window open and a car drives past, I can smell the petrol fumes now whereas before I could not. Now if I walk past a smoker it feels like I have no oxygen in my lungs and I have to move to try and find fresh air. Is this to do with cardio or are my lungs just clapped out for no reason?
If I am greasing the grooves/frequency methoding an exercise (e.g., chin-ups), should I remove that exercise from the regular programming?
Should I do flat bb bench or incline db bench first? Worried that my upper pecs are going to lag since I always do flat first so my incline weight is lower.
Incline weight will always be lower bro
Is it bad to eat burger patties each day? Like 4 a day
if its home made with no sneed oils its fine
Should I consume the majority of my carb intake before or after my workout?
My running board broke on my treadmill, the wood has a layer of stuff on it so I can't replace it with any wood and I don't know where to find a replacement board? Piece of fricking shit I am 50kg below it's max weight limit why it break stupid treadmill.
>always snap up my fricking shoulders on the bench press
Honestly I just can't get it right no matter what I do or how much I deload, my shoulders ALWAYS hurt 2 days after the lift. Frick this Black person exercise.
Does switching to dumbbell press have any disadvantages?
>my shoulders ALWAYS hurt 2 days after the lift
I have this but with dips.
No. You'll just need to go lighter in weight.
So, if your working weight is like 100 pounds on a barbell, try 30 pound dumbells first. Don't grab the 50's.
Are any of those herbs like tongkat ali worth anything or complete bullshit?
what do if legumes (mostly lentils, chickpeas, kidney beans, peas) make me fart like fkn crazy? is it all the fibre or sth wrong with my gut flora? i drink stuff like kefir regularly, eat probiotic food etc but its still making me gas like hell
Did I handle this situation correctly ? I am socially moronic and tired of people pushing me around in life.
I was doing chest and was working on a barbell flat bench and worked my way up so it was obvious I was using it. Zoomer stood right Infront of the bench and I couldn't get on it.
I wanted to be polite and said "Hey man, do you mind stepping to the side so I can do my set?". Dude span around and was kinda aggressive and said "Well I am spotting her so... wait".
I assume it was his girlfriend or a friend said "No worries, I can move" and she scooted forward.
I thought all was over and ignored the aggressive dude but after they stepped out the way he spun around and stared at me. I took my headphones out and asked "What's wrong, do you have a problem?"
He just stared and was obvious he was being a dick.
I blurted out "Well, You have two options stop looking at me or take a swing".
He turned around and didn't look at me the rest of the time he was in the gym. I just wanted to do my chest and ask him to move so I can get on the bench.
> I blurted out "Well, You have two options stop looking at me or take a swing".
Certified based, and big if true
Thank you Anon's, I don't like confrontation and felt like I did something wrong.
>I'll just keep staring, bucko
I’m proud of you
Is body recomp possible when you've been lifting for quite a lot of time but upped your protein intake only recently? I've been trying to cut, didn't measure my weight, only took photos and I can clearly say I look way more ripped, but when I measured my weight it was more than a few months ago
Any reason I shouldn't drink these everyday along with my gallon of water?
Literally zero.
Enjoy
Aspartame has been known to have long term health effects if taken in excess, like slowing down your metabolism and, in my experience, addiction.
Its why so many fatties drink diet sodas. Theyre addicted to aspartame.
in theory how many of these should I drink at max a day? I only drink these after I drink my gallon of water for the day and maybe drink 4 of them
Wean yourself off so you're having two max a day.
Honestly your goal should be to get rid of sweeteners altogether so that you aren't tempted by sugar, but I understand for a lot of people this isn't possible/desirable.
I drink sparkling water when I want something fizzy/sweet and its delicious, has no aspartame, and 25 calories maximum.
How many g I need to take of ZMA and oil fish?
Does anyone have any tips for getting gud at swimming? I started swimming for cardio because my feet are fricked and I can swim well enough to not drown but i haven't done swimming for exercise since I was like 12. After i do a couple laps in the little lap pool in my gym I habe to take a break because no air.
Do you not get air because of your technique or lack of stamina? If it's stamina, just keep swimming, it will come eventually.
I have no idea, I try to breathe like every 3 strokes or so doing freestyle if that sounds about right.
Is ibutamoren worth it for beginners?
Would Americans be less fat if everyone ate more MEAT?
I mean probably. Non-processed meat is the most expensive in america due to its low profit margins and short shelf life.
probably. protein is very satiating and would stop them from eating so much. its all cico though.
Why is there so much keto hate here?
Is push day everyones favorite because its so much easier than pull and legs?
yes
None of it is "easy". The reason people have a favorite day is usually because they frick around on that day. If you're going hard every day and pushing your muscles to the limit, none of it is fun. It sucks.
At least that's the way I see it.
>be me
>dling with the single barbell in my gym that isn't on a rack/bench
>DYEL walks in with a belt and waits for a free rack
>starts doing 2 pl8 rack pulls, hook gripped
>YUGE upper back arch
>adds more weight
>arch gets even bigger
>adds even more
Do I be a bro and tell this guy his form is utter shit and he's going to take a one way ticket to snap city? Or do I let him find out the hard way
My criteria is if he looks like hes wearing cringe exercise clothes just let him be; he was born to fail.
Otherwise help him out bro some people just are so motivated they forget to learn the basics.
I work 60 hour weeks and need to continue doing so for years to come because I picked a shitty career.
I have been doing pull ups and push-ups at home for a year, but plateaued on my progressions a few months ago.
I want to get bigger and stronger and eventually be able to do calisthenic moves like planche and shit. I'm 5'10 150.
When I get home I have about 2 hours before I have to go to bed every night. I can't go to a gym because they're too far out of my way then I have to drive back home and then I miss when I want to go to bed. I tried this for a month but was too exhausted and wanted to kms.
Should I just keep maintaining physique and just wagie and career max or find a different job for less pay and try to ascend. Can I strike a middle ground. I can't frickijg figure it out.
buy a home gym with all the money you make from wage slaving
How often should I go to the gym?
I usually train for upper body strength and do cycling as a general cardio exercise, but I know it's not nearly enough.
Enlighten me, ISTizens.
Optimal beginner routine is just to go at least 3 times per week with a rest day inbetween each session.
am i moronic for going push/pull/legs x2 and then resting? I'm only 6 weeks in but I'm seeing good results, eating ~1500-2000 cal per day as a 5'10 210lb fatty. havent lost weight but keep gaining muscle. tired for sure but my muscles still recover by the 2nd or 3rd day
>push pull legs x2 then resting
That's literally my routine, bro. Throw in daily cardio for more weight loss.
i try to do ~30 minutes of walking 4-5 days a week. i end up with 7-9k steps on average per day but i wonder if i need to cut weights to 5 days per week from 6 and up my cardio by a day +20% since im not losing weight. the creatine loading certainly adds weight, plus im partially an alcoholic, but maybe i should just keep to it until the weight starts dropping more
So you're a beginner, right? First year of lifting? Most people don't realize that getting muscle is going to cause your weight to go up initially since muscle is way heavier than body fat.
As for walking, at 210 pounds you're able enough to consider getting into running. Failing that, biking. Its more effective.
lifted for ~6 months pre covid bullshit and the gym wanted to wear a mask so i pussied out of doing any sort of home workout. I wasn't as committed as i am now, though, did maybe 3-4 days a week.
for some reason i feel like 6 weeks is where i should see more weight loss but i think it's a combination of being a beginner + drinking alcohol every other day + underestimating calories in. running fricking sucks, i'll try cycling more often. you burn so few calories during cardio though i feel like cutting calories would be more beneficial. mostly being a homosexual here by not trusting the process and looking for someone to tell me to either continue what i'm doing or change something
>you burn so few calories during cardio
So a few things
-That number on the machine is not accurate
-Consistency is key
Also, look up the calorie content of the alcohol you're drinking. I had to learn this the hard way that I was cheating my diet by drinking.
nah you're right fren, i learned that too but i exclusively drink whiskey/bourbon and calculate it at ~100 calories per shot. i'll mix it with coke zero, which i know isn't the best, but at least it helps me hold back from crazy binge drinking. when you can down nearly a 1/4 of a handle in a night you have to watch it...
When I do pushups my left hand naturally rests about a hand span ahead of my right (aka the heel of my left hand is level with the fingertips of my right). It feels like left and right sides contribute equally when positioned like this. Does this matter in terms of training effect? Does it indicate a muscular imbalance, or do I just have asymmetric shoulders?
Been going to the gym for the past 9 months, and my bench press is almost equal to my squat now.
3x5 @ 235 bench
3x5 @ 245 squat
Programmin looks like this:
Day 1: chest, tri, shoulders
Day 2: back, biceps
Day 3: legs, core
Day 4: chest, tri, shoulders
Day 5: back, biceps
2 days of rest
I need another leg day to push my squat up since it should be much higher than my bench. Can I get some programming help on where to fit it in?
Instead of doing 5 days in a row if your schedule allows it you could do 3 days 1 day break 3 days 1 day break. That would allow you to fit an extra leg day but your training week would become an 8 day thing instead of the usual calendar week.
Where can I buy good quality mastic chewing gum?
what is the nutritional content of 100g of fricking kidney beans? It seems that everywhere I look has a completely different answer
What's a good adjustable bench? I need something that can fit under a bed when not in use.
You're not gonna get a good bench that is able to do that
is this a good workout plan?
its a push/pull/legs split with misc abs and steady cardio
Pls help.
I have 2 25 dumbbells and I did variations of curls until I couldn’t even do another rep. The next day they were sore af and it felt super good. Like I could tell I crushed them.
Problem is, I try some other exercises but the weight is too light to be able to absolutely frick them like the biceps.
What do?
get heavier dumbells? go to a gym?
I'm supposed to take my Addy XRs with food to help them dissolve slower. What's the minimum amount of food for medicine that says "take with food"???
How the frick do I stop getting acne on my arms and back