sqtddtot

i've never been on this board before but it seemed like the best board to ask. i've been having wrist pain for the last few weeks. left wrist, when my palm is facing up, i can only hold around 1-2lbs in my hand before the pain on the pinky side becomes too intense to stand. if I flip my hand palm side down, it's like normal, I can hold 40-50lbs no problem. I wear a watch on my left wrist but it's able to move around on its own so I don't think that's it.

  1. 1 month ago
    Anonymous

    Just flex a ‘cept

    • 1 month ago
      Anonymous

      I forgot to mention that I don't lift at all, which is why I wasn't sure if this was the place to ask, and started a stupid question thread. I know if I go to a doctor they'll just tell me it's carpal tunnel or it'll get better on its own and then charge me $300.

      • 1 month ago
        Anonymous

        The treatment for carpel tunnel is to buy a carpel tunnel overnight wrist brace and sleep in it anyway. So why not do that and see if it helps and skip the dr's office.

  2. 1 month ago
    Anonymous

    i bought this test e for $10 how long does it take to take effect

    • 1 month ago
      Anonymous

      Trannies, all of you. Chasing an imaginary body because you're insecure. Pathetic.

      • 1 month ago
        Anonymous

        theres one difference
        trannies never become women, on the other hand roiders actually get jacked
        >t.natty

  3. 1 month ago
    Anonymous

    What's the best angle for incline db chest presses/flies? My bench has settings for roughly 30 and 45 degrees.

    • 1 month ago
      Anonymous

      30 is not enough, go with 45.

      should I warm up by running if im trying to gain weight? It seems to burn a lot of calories and they're getting expensive.

      best warmup imo is elliptical with moderate pace. Just enough to raise your heartbeat but not enough that you are out of breath, and not for too long either, 10 minutes should be ok, followed by starting your exercise with low weights and building up until you reach your working first working set.
      Too much/too intense cardio just before the workout will ruin your lifts.

      How do I know if I'm lifting enough?

      you should be tracking every single lift of every single workout, as well as goals for how much weight you want to add, eg add 2kg to bench press every 2 workouts.
      If you are consistently and progressively adding weight you know you are "lifting enough".

      I am thinking about going running but apparently just jogging is bad so I was thinking about walking with a full on sprint for like a 100 meters then walk some more till I reach a mile. I've rarely do cardio should I bother with protein shakes or preworkout stuff if I'm just doing some running for my exercise for the day? I feel like I should save that if I am doing weight lifting only.

      preworkout is completely pointless for casual cardio. Protein shakes are protein just like beef or eggs, you should eat enough proteins even when you don't workout so if you need have a protein shake.

  4. 1 month ago
    Anonymous

    Could be tendonitis of the ulnar (pinky) side of the forearm. I had this and it was a bitch to heal, you can find therapeutic exercises on google.
    After a couple of weeks, you should feel it getting better, and it should be healed after several months. Good luck!

  5. 1 month ago
    Anonymous

    should I warm up by running if im trying to gain weight? It seems to burn a lot of calories and they're getting expensive.

  6. 1 month ago
    Anonymous

    How do I know if I'm lifting enough?

  7. 1 month ago
    Anonymous

    I am thinking about going running but apparently just jogging is bad so I was thinking about walking with a full on sprint for like a 100 meters then walk some more till I reach a mile. I've rarely do cardio should I bother with protein shakes or preworkout stuff if I'm just doing some running for my exercise for the day? I feel like I should save that if I am doing weight lifting only.

  8. 1 month ago
    Anonymous

    This is most likely a form of ulnar nerve compression. If you sit at a desk / on a laptop and your arm rests on the table it could be compressing the nerve. If your palm is facing up, it is twisting the nerve further which explains why it would be irritated.

    If you fix your posture and your resting arm it should go away on it's own but it will likely persist in lesser magnitude for a few months. I used an electric muscle stimulator on the area on my elbow and wrist for a while to help heal it.

    Good luck anon.

    • 1 month ago
      Anonymous

      Forgot my QTDDTOT

      I was lifting 5-6x per week on a PPL routine. I took about a month off to lift casually and I'm ready to start up a regular routine again. I started a high-er stress job now, and I'm thinking 5-6x is going to be too much since my stress levels are higher.

      >I am focused exclusively on building muscle and getting bigger. I'm 5'9, 145lbs around 13.5% bf and don't look like I lift at all

      What would you recommend? I was thinking a 3x/week full body routine would be best given my higher levels of stress and overall goals.

      • 1 month ago
        Anonymous

        3x full body is solid, I don't think there is a better alternative for working out 3x a week.
        Only alternative I can think of would be something like
        >upper
        >x
        >lower
        >x
        >full body
        >x
        >x
        still think 3x full body is best.

      • 1 month ago
        Anonymous

        3x full body is solid, I don't think there is a better alternative for working out 3x a week.
        Only alternative I can think of would be something like
        >upper
        >x
        >lower
        >x
        >full body
        >x
        >x
        still think 3x full body is best.

        Counter-argument: 4xweek U/L but spreaded through a week and a half, so:
        Week1: U/L/U
        Week 2: L/U/L

        Pros:
        -more room for extra volume and accesories per body part per workout.
        -less systemic fatigue since you get more rest between bodyparts and have a full day of rest in between workouts
        -you can do two different workouts for upper and lower, adding variety

        Cons:
        -somewhat reduced frequency compared to other options
        -the two lower days week is noticeably harder than the two upper days one

        That being said, fullbody 3xweek is a fantastic way of training, moreso for people with limited time and energy.

  9. 1 month ago
    Anonymous

    Some people have wrist problems lifting me included my wrists hurt and i have a condition that runs in the family where eventually Ill have to get surgery. Make sure you focus on using the muscle group youre targeting usually arms or back when youre working out. Your body sometimes defaults to using wrist tendons instead of activating your muscles while curling or any exercise like that. Before working out make sure you do wrist curls. Slowly rotate your wrists 360 on both arms. I like to grab my wrist with the free hand and focus on moving and stretching out the muscles and tendons as I do twists its been helping me cope

  10. 1 month ago
    Anonymous

    are neck curls the only way to grow neck at home with just plates?

  11. 1 month ago
    Anonymous

    Been in the gym for 5 months now, making decent progress on all of my lifts, don't feel like I look any different at all. My family and friends have all made unprompted comments about me looking muscular, but I just don't see it at all. I feel like I look exactly the same. Even when I look at progress photos, it seems like such a small difference that I wonder if my goals are even worth it. When I look in the mirror I just feel defeated. Lifts for this feel? Is this what you guys meant when you said the day you step in the gym is the day you're forever small?

    • 1 month ago
      Anonymous

      i think you just have body dysmorphia like most users here, i have the same thing when im looking at my stick arms but they look different in mirror and also very different in photos. I did make some gains but still think its way less than what my parents have been saying

  12. 1 month ago
    Anonymous

    >do 5x5 of OHP with higher weight
    >first set do 5 reps fine
    >next three sets can only do 3 reps max
    >decide to rest 5 minutes before last set (been resting 3-4 minutes)
    >do 4 reps this time
    what should I do to recover better in between each set? I really do not like having to rest 5 minutes, especially with how many sets Im doing

    • 1 month ago
      Anonymous

      5x5 ohp seems alot, i do heavy 5x3

    • 1 month ago
      Anonymous

      Rotate, I lift full body. I do OHP, Deadlifts, pull ups, stone to shoulder, and situps. That way my shoulders get the rest, but I'm not just standing around waiting.

    • 1 month ago
      Anonymous

      Do 1x5 top set. Deload 5-10% and do 4x5. That us, if you wanna rest 2-3 minutes tops between sets. It looks like you've reached the point where you need 5 minutes or more.

  13. 1 month ago
    Anonymous

    Combining training legs with running should I do
    Mon: Running
    Tue: lifting
    We: Running
    Thu: Lifting
    Fri: Running

    or

    Mon: Running, few hours later lifting
    Tue: off
    We: Running, few hours later lifting
    Thu: off
    Fri: Running, few hours later lifting

    focus is running

  14. 1 month ago
    Anonymous

    Good workout when recovering from covid?
    I'm not feeling sick anymore, just very weak and when I tried running yesterday my breath went all funny (still ran but it wasn't nice).
    What kind of strength workout should I do today, if any?

  15. 1 month ago
    Anonymous

    I only get this if I curl too heavy. Also bar curling tends to make it come on real fast. Curl lighter weights with better form to cure it

  16. 1 month ago
    Anonymous

    I recently moved up to Scooby's intermediate program.
    Day 1: Push
    Day 2: Pull
    Day 3: Legs
    Day 4: Rest
    The problem is that even though I'm working different muscles on the second day I have very little energy and can't lift half as much as I would if it was the first workout of the week.

  17. 1 month ago
    Anonymous

    What brand of whey should I buy? Have been buying ON for a couple years but everyone says it is cancer.

    • 1 month ago
      Anonymous

      whats bad about them?

      • 1 month ago
        Anonymous

        Sugar, tons of additives, goybean oils, sói and other shit.
        Considering buying those naked whey powders.

  18. 1 month ago
    Anonymous

    how do i deadlift and squat super heavy without barbells and without a cable machine?
    this little gym nearby has dumbbells
    I'm deadlifting 105lbs and squatting 95lbs at the moment, using barbells.

    • 1 month ago
      Anonymous

      What's your stance for holding that much? I generally hold normal barbell squat posture but I can't hold much more than 40lbs in each hand without it compressing my elbows and hurting later.

      • 1 month ago
        Anonymous

        for deadlifts and squats, using barbells?
        same as everyone else.
        i am pushing 45lbs in each hand for dumbell chest press though and flirting with a wrist injury

        • 1 month ago
          Anonymous

          how much dumbell chest press do you do? I do 5x3 heavy but tbh never really felt my chest muscles sore or active after or during the workout ngl

          • 1 month ago
            Anonymous

            45lbs 10x 10x 10+x
            I've been adding a little weight recently. Previously I was sitting at 25/30/35 for 1.5 months, then for a few weeks was doing 30/35/40. recently pushed 5lbs and decided to start right at 45lbs each arm.
            for some reason, barbell isn't any easier than dumbbell press

            • 1 month ago
              Anonymous

              Ive been lifting for 6 months and im DYEL and i can do more than you. What are you DYEL ultra? Dont give out advice if you are

              • 1 month ago
                Anonymous

                i didn't come here to give out advice. i asked this:

                how do i deadlift and squat super heavy without barbells and without a cable machine?
                this little gym nearby has dumbbells
                I'm deadlifting 105lbs and squatting 95lbs at the moment, using barbells.

                and nobody gave me an answer. instead, someone asked me this:

                how much dumbell chest press do you do? I do 5x3 heavy but tbh never really felt my chest muscles sore or active after or during the workout ngl

                which isn't even related to my question
                also
                >how DYEL are you
                i was fasting and got down to 132lbs at 5'7", and lost a ton of muscle. ive only been lifting for 2 months and am rebuilding from the "damage" of fasting and running 60-75 miles a week for a year with no lifting

    • 1 month ago
      Anonymous

      Anyone?
      >how do i deadlift 115lbs and squat 95lbs without a barbell

  19. 1 month ago
    Anonymous

    Follow this as best you can. If you have a foam roller roll the shit out of it after. What I do is put the roller on the ground and roll my forearm up and down(pinky facing the floor) it while putting as much bodyweight as I can manage on it.

    I've had this for years and it has never completely healed but this method makes it completely go away by the next morning. Good luck

    • 1 month ago
      Anonymous

      forgot link

      https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1652

  20. 1 month ago
    Anonymous

    What back exercises require scapular retraction?
    Seated row? Will it improve my back gains?

  21. 1 month ago
    Anonymous
  22. 1 month ago
    Anonymous

    I had this exact pain and issue like you 4 months ago anon. I think its called the ulnar zone. Anyway i had to take it easy on any curling motion, give it time it will heal. I hate that theres nothing you can do to speed up recovery drastically.
    Eat good, drink milk and take vit D+K2, manesium and zinc idk thats what i did and its good now. Still feel it if i try to bend it too much however.

  23. 1 month ago
    Anonymous

    Can I use protein power that had a best before date of Dec 2021? It is already open. Like will I get sick if I take it? It is not whey it’s that vegan protein (pea power or whatever).

  24. 1 month ago
    Anonymous

    I have very oily skin and breakouts that cause my eyebrows to fall since I started exercising.
    It's not just on workout days and I do wash after the effort.
    Anybody else had that problem?

  25. 1 month ago
    Anonymous

    Are you supposed to take a bar from a bench/squat rack for deadlifting or am I going to piss people off doing that?

  26. 1 month ago
    Anonymous

    why do I feel my triceps more than my biceps when doing a chin up

    • 1 month ago
      Anonymous

      Please answer my q
      uestion

      [...]

      • 1 month ago
        Anonymous

        use your hands to repeatedly punch yourself in the dick and balls until you pass out and/or die

    • 1 month ago
      Anonymous

      Triceps keep your arm together. Maybe they aren't used to bearing that load. Are you new to chinups?

      • 1 month ago
        Anonymous

        yea, it was my first time doing them

  27. 1 month ago
    Anonymous

    Any actual, tangible, benefits to drinking Aloe Vera?

  28. 1 month ago
    Anonymous

    Do you guys get purple feet when sitting and stuff? Like when you kneel or sit in a chair too long do the soles of your feet go dark?
    Just me?

  29. 1 month ago
    Anonymous

    Had this 4 weeks ago actually. Lay off lifting, RICE. Stretch/rib your palm and wrist out. Avoid keyboards if you can. Take joint medicine and vitamins. Should be good after week 3 or 4. It's a bitch but YAGMI.

  30. 1 month ago
    Anonymous

    is there a way to clean bulk without counting caloreis?

    if i dirty bulked but then like fasted one day a week would i keep all the muscle gains but lose the fat?

    • 1 month ago
      Anonymous

      no

    • 1 month ago
      Anonymous

      [...]

      you literally just described counting calories retard

      • 1 month ago
        Anonymous

        Effectively yes, but if you find your ideal protein:carb ratio, your metabolism becomes a bit more elastic

        [...]
        [...]
        i read that lookng up during deadlifts helps to grow it more?

        Looking up while squatting/deadlifting is how you herniated your neck joints
        If you tuck your chin properly, your traps will grow more due to them being fully activated

        • 1 month ago
          Anonymous

          yes i read that today that tucking chin in during db shrugs or neck plate curls will help them activate more, thanks will do that next deadlifts

  31. 1 month ago
    Anonymous

    I currently like my workout, but is there anything I should add/remove/replace/move around to be more optimal? Also is two hours at the gym a lot? I just don't see how you can do 6x6 or 6x8 and not take a while if you're lifting heavy.
    (The app is called 'Strong' in case you're curious)

  32. 1 month ago
    Anonymous

    How do I stop my back from rounding on a deadlift descent

    inb4 just drop the weight

    • 1 month ago
      Anonymous

      Lift and lower with your legs, use lighter weight, and get a stronger back.

  33. 1 month ago
    Anonymous

    What lifts should I do to Robotnikmaxx

    • 1 month ago
      Anonymous

      YWNBEM

      • 1 month ago
        Anonymous

        Rude.

    • 1 month ago
      Anonymous

      the opposite of starting strength

  34. 1 month ago
    Anonymous

    can i grow neck with just neck plate curls with overload overtime? Are the neck harnesses worth to buy?

    • 1 month ago
      Anonymous

      Do not do neck shit
      Just deadlift more

      How do I stop my back from rounding on a deadlift descent

      inb4 just drop the weight

      Brace abs, truck chin, pull back more, drop your ass more

      I currently like my workout, but is there anything I should add/remove/replace/move around to be more optimal? Also is two hours at the gym a lot? I just don't see how you can do 6x6 or 6x8 and not take a while if you're lifting heavy.
      (The app is called 'Strong' in case you're curious)

      Your lat pulldowns should be wide grip and no way should that take more than 90 minutes
      You should be pushing rest times as well as weight for overall increase in function

  35. 1 month ago
    Anonymous

    >do pull ups
    >drop from bar for a moment
    >grab bar again and do a couple more
    does this count as one set?

    • 1 month ago
      Anonymous

      if your trying to like find your max reps then no that doesnt count
      if its just a regular set then yeah thats fine as long as it lets you go further than you would otherwise

  36. 1 month ago
    Anonymous

    You probably pulled a tendon. I had this same shit a couple months back and did some physioterapy for a few weeks. If you can't afford it then no worries.All you really do is massage the area (use some cream and gently "force" the blood flow your elbow to your wrist and apply pressure around) for like 10-15 mins. Also some hand rotation exercises and grip exercises work. Like get a common gripper and do 3 sets of around 15 reps with a weight your confortable (don't force it) for example.
    That was mostly the gist of what I did in my therapy sessions you can pretty much do that yourself. Only thing different is I had a machine with some electrodes attached to my wrist at some point in the session to help get more blood flow around the area I guess.

  37. 1 month ago
    Anonymous

    Bros my manlet hands and piss poor grip strength is making me hate deadlifts (bar slips out of hand at 160lb using double overhand. What is the fastest way to increase grip strength? Should I buy pic rel?

    • 1 month ago
      Anonymous

      Hook grip+chalk
      I can barehand lmao4pl8 and hook grip 5

    • 1 month ago
      Anonymous

      Chalk and hook or mixed grip, no point in forcing double overhand past its usefulness

    • 1 month ago
      Anonymous

      Do warmups at a weight you can handle with standard grips, then do working sets with mixed and/or straps.
      I did this and over time my warmup grip strength got stronger and soon I was warming up in standard grip with weights I previously needed to do mixed.

      Grip strength takes time and reps.

  38. 1 month ago
    Anonymous

    [...]

    Do not do neck shit
    Just deadlift more

    [...]
    Brace abs, truck chin, pull back more, drop your ass more

    [...]
    Your lat pulldowns should be wide grip and no way should that take more than 90 minutes
    You should be pushing rest times as well as weight for overall increase in function

    i read that lookng up during deadlifts helps to grow it more?

  39. 1 month ago
    Anonymous

    I know all the machines are getting a lot of shit here, but I started incorporating them into my workouts and I think I'm getting gains faster. Why are they bad again?

    • 1 month ago
      Anonymous

      they arent

    • 1 month ago
      Anonymous

      basically the movements are fake and gay due to lack of stabilizing a freeweight since the machine only travels in a certain path.

      • 1 month ago
        Anonymous

        and

        they arent

        is true to. they can help with gaining mass but are dogshit for strength gains.

      • 1 month ago
        Anonymous

        I still do exercises with dumbells and barbell though. but I feel like machines help me to improve with freeweight exercises since I don't have to worry too much about my form

        • 1 month ago
          Anonymous

          oh thats fines just dont replace freeweights with machines and youre good.

  40. 1 month ago
    Anonymous

    Hey OP, I've had this exact same pain and it went away completely after strengthening my forearms using pic related.

  41. 1 month ago
    Anonymous

    Any tips on increasing vascularity?

    • 1 month ago
      Anonymous

      Vasodilators and reducing fat

      I know all the machines are getting a lot of shit here, but I started incorporating them into my workouts and I think I'm getting gains faster. Why are they bad again?

      Because people skip volume on real lifts and stall out

      6.2 inch wrists as an adult male + small hands to match.

      Anything left to do or is it over.

      Go full powerlifter on bench
      You'll create micro fractures in your bones which your body will fix by thickening

  42. 1 month ago
    Anonymous

    6.2 inch wrists as an adult male + small hands to match.

    Anything left to do or is it over.

    • 1 month ago
      Anonymous

      lift
      when was the last time somebody pulled out a tape measure and wrapped it around your wrist, not counting yourself

      • 1 month ago
        Anonymous

        Vasodilators and reducing fat

        [...]
        Because people skip volume on real lifts and stall out

        [...]
        Go full powerlifter on bench
        You'll create micro fractures in your bones which your body will fix by thickening

        Thx bros, I will keep pushing

  43. 1 month ago
    Anonymous

    Pinched nerve, go see a physio. By all means do not go to a doctor unless a reliable physio tells you to as they will either tell you to rest it and see if it gets better (it wont), take medications for the pain without addressing the cause, get a bunch of tests that will cost you money and resolve nothing and maybe even advice to get an unnecessary surgery.
    Ive been though that rodeo, if youre as weak as you say expect at least a year or two of rehabilitation to get to an athletic level if youre religious about it.

  44. 1 month ago
    Anonymous

    Whats a good protein source to go with lentils?

    • 1 month ago
      Anonymous

      Isn't lentils already a good source of protein?

      • 1 month ago
        Anonymous

        Theyre not a complete protein.

  45. 1 month ago
    Anonymous

    Trying to cut carbs, what do you guys use to replace the loss in fiber?

  46. 1 month ago
    Anonymous

    What exercises should you do to strengthen your upper back if you have a bigger chest area? I have no lower back pain, it’s all upper back and it happens even from walking for too long. I heard deadlifts are good but I want to do something that’s actually effective

  47. 1 month ago
    Anonymous

    I know IST is no longer health as well but fuck off.
    If meds were no longer working and a somewhat low-risk surgery was an option, would you go through with it or live with a very annoying discomfort that may be could lead to cancer as well down the line? Weighing my options on an annoying hiatal hernia/gerd issue.

    • 1 month ago
      Anonymous

      >gerd
      Drink that vinegar, fast for a few days and slowly reintroduce food to figure out your triggers. For me it was alcohol, coffee, raw tomatoes and fried food.
      Had pretty bad gerd and ended up in the ER almost choking once, a year later its pretty much gone. I dont even drink the vinegar nowadays anymore and the only thing I cant have now is alcohol which is a gains goblin anyway.

      • 1 month ago
        Anonymous

        >alcohol, coffee, raw tomatoes and fried food.
        >+ any tomatoes/tomato sauce, anything Hispanicy or overly Hispaniced, should avoid breaded things
        The only thing I eat now that I imagine could cause it is matcha tea or milk...giving up milk gonna be shit, lads. I'll try just water and meats for the next two weeks and see. I fuckin' love homemade matcha lattes bros, fuck. Can't touch red bulls either anymore.

        • 1 month ago
          Anonymous

          Ypu can do it brah. As a bonus you can get rid of the caffein garden gnome.

  48. 1 month ago
    Anonymous

    When doing pendlay rows, once there's enough weight for there to feel like I'm lifting something, sharp stinging pain shoots through my right arm where my main vein is (inner elbow) as I contract my arm. It feels like my vein is going to explode or like it's getting pinched against something. It gets a little sore after and even looks like a very faint bruise is forming if my arm is extended. What do?
    I warm up and light weights don't cause this pain. How am I supposed to make gains like this?

  49. 1 month ago
    Anonymous

    Will drinking my morning eggwhites raw effect nutrient absorption? I have drank them raw before and i cant be fucked to cook them anymore if i can just drink them real quick.

    • 1 month ago
      Anonymous

      If anything, raw eggs are harder to digest than cooked eggs. Salmonella will take all your gains if you get it, which you inevitably will if you make a habit of drinking eggs raw.

      >I can't be fucked to cook them anymore

      Did you know you can cook eggs in the microwave? Crack one or two into a glass cup, scramble the egg and put it in the microwave until it looks cooked (like 2 minutes). This applies to egg whites alone, too.

    • 1 month ago
      Anonymous

      >Will drinking my morning eggwhites raw effect nutrient absorption
      yes it will be worse than if they're cooked

  50. 1 month ago
    Anonymous

    Do you prefer to make your meals boring or tasty (low calories sauces, diet sodas, low calorie snacks...) on a cut?

    • 1 month ago
      Anonymous

      Seasoning improves the taste of anything without adding calories.

  51. 1 month ago
    Anonymous

    How important is it to hit my fat macros for the day?

  52. 1 month ago
    Anonymous

    I am considering walking or jogging to a nearby gym to save on gas but live in Florida where it's very hot! What do you guys suggest I do to avoid being drenched in sweat before I do my workout? I don't want to make the bench incredibly sweaty and risk getting kicked out. Also, I typically don't jog so what would you recommend starting out in extreme heat?

    Any experience / advice with walking home in the dark from the gym btw?

  53. 1 month ago
    Anonymous

    I have to assume that eating half of a new york cheescake is going to make me fat, regularly lifting or not.
    How do I ensure that most of my heightened weight when bulking is from muscle growth?
    Since theres no limit like with a cut, I've been told that you can eat whatever you want as long as you're getting the required protein and calories, but that doesnt sound right unless you want to become a bloatlord.

  54. 1 month ago
    Anonymous

    my forearms are keeping me back no matter what exercise i do: dead lift, lat pull down, even dumbbell shoulder press my forearms are first to give out idk what to do

  55. 1 month ago
    Anonymous

    how the fuck do i stop eating? im obese @ 140kg & 190cm and my calorie limit is 2300 but i literally feel like dog$#1T whenever i go below maintenance

    • 1 month ago
      Anonymous

      its normal to feel a bit dull on a cut. also look at empty calorie snacks, like diet soda or vegetables. also stay busy, it makes it go by way faster. cutting isnt easy, if it was everyone would be in shape.

  56. 1 month ago
    Anonymous

    Excuse the terrible drawing but sometimes when I squat down for a while (without weights) with my feet in this position, there's something in my foot that just starts to hurt not terribly but sometimes enough to prevent me from walking
    When it's like this the balls of my feet start feeling really tight and I don't want my toes to bend upwards, mainly the first 3 (including big toe)
    Anyone know what this is like?
    Idk if it's specifically due to squatting btw, it's just recently I remembered that I had been squatting like that the day before and now 4 days later it still kind of hurts

  57. 1 month ago
    Anonymous

    I've started a basic bitch 5x5. While things like squats are kicking my ass, deadlifts and benchpresses felt so easy I didn't really feel like I was exerting myself. The deadlifts in particular were 1x5, but I did 3x5 with 10 extra kgs without any problem. The routine starts real small but builds up gradually but this it didn't even feel like excerise. How should I go about finding the right spot here? Add little bits till it feels hard? Up the rep count? Be more patient?
    Also, I find myself pretty blue-balled on my rest days. I want to go back and do more but I know I shouldn't. What can I do to tide me over that'll help rather than hinder?

  58. 1 month ago
    Anonymous

    Buy protein powder at GNC
    >its only half way full
    Why do they do this?

  59. 1 month ago
    Anonymous

    I want to do couch to 5k program but I'm doing upper body one day and lower body the next 6 days a week, how do I incorporate cardio here?

    • 1 month ago
      Anonymous

      Cardio on days 1, 3, and 5 or 2, 4, and 6 after your weights, no? Seems pretty straightforward.

      • 1 month ago
        Anonymous

        Doesn't cardio need rest days like weightlifting? I'm either hitting legs twice or running on break day for lower body

  60. 1 month ago
    Anonymous

    How to detect full muscle recovery? I planned 48 hours of rest between upper body workouts, but it wasn't enough. Still sore. So I'm kinda clueless. How is it even supposed to feel when you've fully recovered after a workout? No soreness at all? Or it's ok to workout with slight soreness? Or I'm supposed to wait full recovery even if it takes 4-5 days?

  61. 1 month ago
    Anonymous

    got back to doing pushups, did them 1 day after my lat / trap work. weirdly, I felt a lot of stress on my lower back and soreness in it. am i doing something wrong?

  62. 1 month ago
    Anonymous

    Am I doing pike pushups wrong if I only feel it in my traps?

  63. 1 month ago
    Anonymous

    How realistic is it to get a girl to lose weight? Considering dating chubby chicks and then reverse-architecting them. Not out of desperation, but because I find that skinny girls tend to be bitchy while overweight (but not obese) chicks seem to enjoy fun.

  64. 1 month ago
    Anonymous

    >started doing OHP superset with either lat raises or skullcrushers
    >left rotator cuff has developed a dull discomfort that flares up at night or if I raise my arm laterally
    What do?

  65. 1 month ago
    Anonymous

    Does anyone else get real bad hives/heat rash when they do cardio?
    >have eczema up the insides of my arms, my cheek, neck, little bit on my sides
    >every time I get too hot it becomes itchy
    >usually working out doesn't bother me because I'm paying attention to my lifts
    >but, go to work and walking up stairs into heated office while wearing sweater and jacket makes my face, scalp, and arms go puffy, hot, and itchy
    >fucking wife, nut but keep going HAM for the lulz, sweaty and hot and once again get hives all over and extremely itchy scalp
    >run on the treadmill a bit faster than normal, go out into the cold night air, 10 mins later I have my most extreme reaction; face is puffy to the point where tucking my chin to my chest makes me feel resistance from skin around jaw folding, hives and puffy skin up arms and face, itchy as fuck scalp, face, arms, not sure if breathing was at all restricted

    Is this exercise induced anaphylaxis? I do have a history of food allergies but my diet hasn't changed much recently and this has only become a problem in the past few months. Before then I have had periods of eczema breakouts once or twice a year but never like this when working out. Where I live it's winter and regularly 99% humidity. I don't want to be allergic to exercise bros, how pathetic is that? Usually goes away within ~30 mins but this most recent reaction worries me.
    Only thing that changed in the past few months I can think of is what nicotine pouches I use.

    Has anyone else experienced this, or has any ideas what my problem might be?

    • 1 month ago
      Anonymous

      I used to have this same thing and still do occasionally. It would be at its worst when I was a sedentary weak wow nerd that ate like garbage and showered once a week. Physical activity and eating better seemed to have solved it, along with light exfoliation in the shower.

      • 1 month ago
        Anonymous

        Good to hear it got better. I am hoping it's just me being very unfit and not a deeper problem.

  66. 1 month ago
    Anonymous

    What are enzymes? What do they do? Are they alive?

    • 1 month ago
      Anonymous

      Enzymes are a range of biological catalysts, which means they're molecules that assist a chemical reaction happening but aren't used up in the reaction. They aren't alive, but they're a feature of (most? All? Don't know) living things - they make the chemical reactions that support life happen faster. They can be "denatured" which is when they are altered to the point of no longer making the reactions happen, for instance if they are exposed to too much heat.

      • 1 month ago
        Anonymous

        Thanks.

  67. 1 month ago
    Anonymous

    I'm starting stronglifts and was wondering if pull ups are a suitable replacement for pendlay rows?

  68. 1 month ago
    Anonymous

    I think i have a varicose vein in my leg and it's hurting. Anyone here had a similiar problem and knows what to do?

  69. 1 month ago
    Anonymous

    So ive been cuting for over 2 months now
    Went from 79kg to 76kg
    But my belly and love handle fat hasnt significantly gone down
    I lift 4 days a week
    Eat 1700 calories

    WIll the fat get less the nearer i get to 70 kg?

    • 1 month ago
      Anonymous

      Why your body looks how it does is complicated
      Muscular water retention, blood flow, blood pressure, electrolyte balance, testosterone fluctuations and more all contribute

      You'll never look how you want to look until you gain a bit of muscle mass. It actually hurts you long term to start your fitness journey with a cut because you lose your sleeper muscle and gave to start at skelly mode strength while having more fat.

      It sounds like you aren't eating enough if you're lifting heavy to produce enough test to get the body you want
      Add 20-40minutes of LISS a day and eat 0.8g of protein per pound of LEAN BODY MASS.
      Then double that (or not quite) for carbs and then fill the rest of your calories with fat. I would guess you need 2500+ calories a day

      • 1 month ago
        Anonymous

        I started with a bulk for over 10 months went from 72 to 79
        I want to get rid of some fat honestly which is why im cutting

        • 1 month ago
          Anonymous

          Did your strength increase?
          I find it's easier to lose fat if you increase your TDEE instead of cutting calories
          Cutting fucks with your hormones

          • 1 month ago
            Anonymous

            Yes
            I also wanted to get away from being 80Kg at 176cm
            I might stop at around 72/70Kg then slow bulk up another 5,6 Kg

            • 1 month ago
              Anonymous

              You should try recomping. It takes good macros but it does work if you lift heavy often

              • 1 month ago
                Anonymous

                Hm recomp is eating at maintenace?

    • 1 month ago
      Anonymous

      Bro I lost 9kgs and my stomach only went down maybe 2-3 inches. it still extends past my chest. it takes a long time. You can afford to lose faster, up to 1kg per week.

  70. 1 month ago
    Anonymous

    How do you guys manscape? Specifically balls and the base of the shaft. Seems like if I leave stubble there it would be uncomfortable for a woman.

    • 1 month ago
      Anonymous

      I was using Veet but I gave it up because sometimes it would lightly burn my ballsack, plus sometimes it made a mess and would more often than not leave some leftover hairs all over the sack.
      Bought a high quality gilette and haven't looked back. Quicker, mess-free, no leftover hairs and I have never cut myself.
      After shaving I strongly advise putting coconut oil on your sack once you leave shower and dry yourself (and the entire penis actually). It's a great natural moisturizer, helps with after-shaving skin irritation, it's antibacterial, anti-inflammatory and promoves skin healing.
      I actually advise putting coconut oil on your entire genitalia thrice a week, it's great, just make sure it's 100% natural coconut oil.

      • 1 month ago
        Anonymous

        >high quality gilette
        What kind? Something like pic related? Like what you use for your face? Or something electric?

        • 1 month ago
          Anonymous

          I use mach 3.
          I also use it for my face, yes.
          go with care and you'll be fine, brother.

      • 1 month ago
        Anonymous

        no homo but how hairy are you? My legs and entire lower half are exceptionally hairy, so if I'm completely hairless on my cock and balls, it looks pretty retarded. Do you shave your legs and ass as well? That must be time consuming as hell.

        • 1 month ago
          Anonymous

          Same. I just don't completely shave the pubes because if you're hairy you might as well just wax and fuck that. I use barber clippers on like a 1 or 2 setting. The only area that gets completely shaved is the balls and the little bit of hair that goes up the shaft.

    • 1 month ago
      Anonymous

      Anybody tried a bic lighter?

  71. 1 month ago
    Anonymous

    >Glutes keep growing
    >Hamstrings don't
    >End up looking like a shitty BBL chud with a massive shelf ass and no hamstrings.
    Hell.

    • 1 month ago
      Anonymous

      Hamstrings are worked better by hindu squats and lunges. Fix your chud ass.

      • 1 month ago
        Anonymous

        Will try lunges. Thanks anon.

        • 1 month ago
          Anonymous

          Do them loaded if you can find a good bulgarian bag, that's a good excuse to buy one.

          • 1 month ago
            Anonymous

            I usually do them with dumbbells as heavy as I can load them.

  72. 1 month ago
    Anonymous

    Go to a doctor, they will probably take an X-Ray. It's probably a crack.

  73. 1 month ago
    Anonymous

    What would IST name the following exercise? I would call it the Dumbbell French Push Downs.

  74. 1 month ago
    Anonymous

    My elbow pops rather painfully when i try doing dips or OHP over like 110. i would say im a fairly disgusting pig after the last two years. will this go away over time? or are there joint exercises i need to be doing?

    • 1 month ago
      Anonymous

      You shouldn't add more than 10-15kg to dips, they are a harsh exercise already as is as they recruit a lot of balancing musculature, structure and fine fascia around the area.

      I would def recommend losing some weight or doing shoulder rotations as a quick warm up and the hindu push ups.

    • 1 month ago
      Anonymous

      Also, there's an issue of grip strength and mobility, something powershitters fail to realize is actually needed for athletic performance and wearing wristwraps etc is only proof that you are play lifting.

  75. 1 month ago
    Anonymous

    what type of progression would you chose after linear stops working on fullbody program? back at the gym after break and not sure.

    • 1 month ago
      Anonymous

      Depends mostly on your goals. If you wanna focus on strength, something with weekly or bi-weekly progression would be the best option. If you wanna focus on mass, perhaps something with more focus on volume and rep quality. Perhaps something like Bald Omni Man 4x8

  76. 1 month ago
    Anonymous

    what are the conditions required for hypertrophy?

  77. 1 month ago
    Anonymous

    Is it true that most men who hate feminism are ugly losers and gays?
    I am confident most men hate feminism intuitively, it's just that most men are not consciously aware of the fact that they are a hater of feminism. Men avoid women until they wanna fuck or be comforted.

    • 1 month ago
      Anonymous

      this is a waste of time to think about, spend your time thinking about things that will benefit you or someone else.

  78. 1 month ago
    Anonymous

    Should I bloatmaxx for 5 years in order to get big calves?

  79. 1 month ago
    Anonymous

    Is it worth the effort to get all my micros in daily as well? Been using Cronometer to check and I'm not getting where I need to with them according to the app. Still, multis have shit like 1000% RDA which seems like it might harm me long term.

    TLDR: how much does hitting micronutrient goals matter long term??

    • 1 month ago
      Anonymous

      Multivitamins are useless unless you’re a sailor eating only eating salt pork and hardtack. Don’t obsess over micros, especially not hitting 100% of the rda every day. But you should be eating healthy food so you’re hitting the numbers on things like vitamin c, potassium, etc. most days and you should be hitting iron, zinc, and magnesium fairly often

      • 1 month ago
        Anonymous

        >most days and you should be hitting iron, zinc, and magnesium fairly often
        How? Too much liver is toxic

      • 1 month ago
        Anonymous

        okay, thanks anon. How would you rank micros in terms of importance?

        • 1 month ago
          Anonymous

          Not that anon but behind calories and macros. Provided you're eating a healthy ammount of greens once you have your calories and macros in check, you're probably getting optimal ammounts of micros. Maybe supplement with vitamin D if you don't get enough sunlight, moreso in winter.

          • 1 month ago
            Anonymous

            My bad anon, I meant how would you rank the micros themselves against each other. The other anon said that healthy foods help hit numbers on C, potassium, etc. What's the etc? Those sound like the more important ones compared to the "fairly often" ones he lists afterwards. I'm regularly low in copper, but does it matter?

  80. 1 month ago
    Anonymous

    what do you think about splitting upper lower to vertical and horizontal days?
    vertical upper
    vertical lower
    horizontal upper
    horizontal lower

    • 1 month ago
      Anonymous

      >vertical lower
      >horizontal lower
      Wut?

      • 1 month ago
        Anonymous

        movements. vertical upper would be ohp and chins/pullups or pulldowns. horizontal is bench and row. for lower vert. squats sometjing unilateral and calf raises. horizontal pull from the floor, ghr or something similar

        • 1 month ago
          Anonymous

          Deadlifts would be vertical... but anyway. Not a bad way of structuring your training, but for me, I found it easier to mix upper, like rows with ohp and chins with bench press. Less fatigue per workout. But your idea works too.

  81. 1 month ago
    Anonymous

    would it be fine for me to have a meal with 100g of protein in one sitting or should I split it up into something like 2 50g meals at different times?

  82. 1 month ago
    Anonymous

    What's missing from this routine? I personally feel like shoulders could use something else and dips could go on C instead

  83. 1 month ago
    Anonymous

    Making my first work out program, should I do each day by each group? Generally what muscles are in which group and when are there exceptions to this?

  84. 1 month ago
    Anonymous

    What activies do you anons like to do when you want to get comfortable with the uncomfortable? I already wake up early, do combat sports and shit so what else could I try out?

  85. 1 month ago
    Anonymous

    how do i do glute bridges with my dumbbells at home? putting them anywhere near my groin area hurts too much and putting a pillow or sth like that between my body and the dumbbell doesnt rly work.

  86. 1 month ago
    Anonymous

    I somehow have a protruding gut without it being fat though. Like, when I stick my fingers in my stomach, there is hardly and fat to grab onto (I'm not ripped either though) and when I'm wearing a shirt, I look like your typical dyel. However, when I'm naked, I look like some pregnant woman with a beer gut. Might it just be bad posture? Because when I am tightening my abs, I look pretty normal again. But also when I'm just sitting (without a shirt), I feel like some Homer Simpson again...

    • 1 month ago
      Anonymous

      Could be fat between your organs as opposed to being on top of your muscle. You could also do stomach vacuums to reduce waist size a bit but losing weight is gonna be the main thing.

      • 1 month ago
        Anonymous

        How is this possible? Wouldn't I look fat if this was the case?

        • 1 month ago
          Anonymous

          Your body stores fat in lots of places. Have a picture of your stomach?

          • 1 month ago
            Anonymous

            Holding my flap there just to show that I'm not actually obese.

            • 1 month ago
              Anonymous

              You're not nearly as lean as you think you are

              • 1 month ago
                Anonymous

                So what should I do then? Cut or bulk? Because I'm generally pretty small I think.

              • 1 month ago
                Anonymous

                Probably cut but don't be surprised when you still look dyel when you finish cutting

                Is hurting the next day a sign I pushed myself hard enough? Sometimes I'm not sore, and I worry it means I didn't do enough work

                Soreness is poorly correlated with growth

              • 1 month ago
                Anonymous

                Why not bulk first? I'm actually going three times a week to the gym and I am "bulking" (well, I've hardly keep track of my macros but when I did so regularly for a few months, I realised how hard it is for me to even reach the recommended 2000 calories). I kinda like sugar a bit too much maybe but despite this, I hardly ever reach 2000 calories... Generally, I've always hated eating tbh

              • 1 month ago
                Anonymous

                You can but you'll get even fatter than you currently are and that makes cutting after take even longer

              • 1 month ago
                Anonymous

                Alright, thanks for the advice so far. I'll also try stomach vacuums... one thing I dont get from the videos I've watched about it so far. Do I "hold" my breath when I have no breath any more? Because otherwise, I can't really suck my stomach in.

  87. 1 month ago
    Anonymous

    Is hurting the next day a sign I pushed myself hard enough? Sometimes I'm not sore, and I worry it means I didn't do enough work

    • 1 month ago
      Anonymous

      if you struggled to do your last rep that means you had a good workout. If not well you should increase weight or do more reps

  88. 1 month ago
    Anonymous

    When you increase weight on squats are you able to do normal deep rep just from the first time or do you struggle to do it like me? I can't increase my squats for shit since if I add heavier weights I can't go deep enough and it feel like my ankles are locking the movement. It's so frustrating and I don't know what should I do.

  89. 1 month ago
    Anonymous

    I've lost 25 lbs over 9 months.
    Is that a little slow?

    • 1 month ago
      Anonymous

      It took me a year to lose 5 pounds. It's not slow

  90. 1 month ago
    Anonymous

    is a lot of knee bend really that bad for a good morning? really the only way I can go deep is by bending my knees almost as much as you would on a squat

  91. 1 month ago
    Anonymous

    If I go heavy on bench my OHP suffers and vice versa, is this normal?

    • 1 month ago
      Anonymous

      yea, which is why you dont see them scheduled on the same day in programs

  92. 1 month ago
    Anonymous

    dear IST i am an unhealthy degenerate and recently ive been having weird heart issues and lots of muscle twitching. I went to the doc/ER, got handwaved away mostly so I guess I'm just trying to take this shit into my own hands. I want to start by eating better, and one specific thing I want to do is
    1) eat more fruits and veggies
    2) eat a regular breakfast

    Heres the problem tho for (1) I live in a shitty apartment with a horrible "kitchen" and I really REALLY don't want to cook. I have no room, and the kitchen is just completely fucked up with most of the cabinets basically falling apart.

    How can I cheat veggies and greens? I take vitamin supplements already but I bet they are mostly useless. I think the lowest tier effort for fresh food is buy a good blender and then go to town with smoothies.

    Is there an alternative for degenerates such as myself? I mean some shit like V8 (which I'd drink but I don't know if its actually good for you...). I'm willing to pay more for stuff that's good, but I have no idea what I should be shopping for.

  93. 1 month ago
    Anonymous

    Is there a name for a type of t shirt that fits mesomorph type bodies? As in, it should be broad in the shoulder, but less baggy around the abdomen than a regular cheap shirt? All my shirts look 1000% better if I grab and hold the fabric behind my back

  94. 1 month ago
    Anonymous

    im following convict conditioning and on incline pushups im done with 2 sets of 20. next up is 3 sets of 40. do i just do the most i can do in 3 sets (up to 40) or just split up 40 in minisets(like few seconds pause)

  95. 1 month ago
    Anonymous

    why the fuck am I getting so many different results from different tdee calculators? theres like a 700 calorie difference between some of them

    • 1 month ago
      Anonymous

      stop using calculators and see irl which one is your maintenance.

  96. 1 month ago
    Anonymous

    Is it a good idea to drink a protein shake 20 minutes before a workout or should I wait until after? (even though I haven't properly eaten)

  97. 1 month ago
    Anonymous

    We don't use the S here, it's just QTDDTOT. The S is assumed.

  98. 1 month ago
    Anonymous

    Stupid dyel tier question but is there a good reason to do low weight but incredibly high reps? Is it good for cardio? It's mostly what I did when I did MMA but that was probably just training punch/kick/knee/etc better

    • 1 month ago
      Anonymous

      define incredibly high reps

      • 1 month ago
        Anonymous

        I guess Less so high reps more so a lot? The reps we did were kind of just whatever the coach said to do, set a 5-10 minute timer, like 30 second break, then redo it like 3-5 times then move onto the next thing for about 30-hour. Don't think anyone really ever counted how many times they did anything except for when we did combos?

        • 1 month ago
          Anonymous

          crossfit might appeal to you

  99. 1 month ago
    Anonymous

    My core sucks so I struggle with doing continuous situps/crunches without feeling strained in my neck. What do?

    • 1 month ago
      Anonymous

      Are you fat?

      • 1 month ago
        Anonymous

        5'9 165lb, skinny fat

  100. 1 month ago
    Anonymous

    Want to make my gym days 5 days a week while doing phul. What the fuck do I do with the extra day? I was thinking core/forearms (grip) /calves but I don't know how to schedule it. Especially core workouts.

  101. 1 month ago
    Anonymous

    I have basically set up my office so I'm half-lying down all day while I work, which is like 16 hours per day and I average like 3 hours of sleep per night. So as a result I gained a lot of weight over the past 2 years. I have a bad gut in my lower stomach and I hate it.

    Well. I've bought myself an exercise bike and I've managed to get my ass out of my futon every day for an hour this week. I'm also eating 1 meal per day and keeping that meal under 1000 calories. In the past, just limiting the caloric intake to under 1000 per day didn't seem to have much effect, so my metabolism is fucked.

    What time span, roughly, doing this regime can I expect to see some results? All I want is to lose my gut.

    • 1 month ago
      Anonymous

      For reference I'm 5'10'' and about 200lbs.

    • 1 month ago
      Anonymous

      tl;dr: 1 hour per day on exercise bike + OMAD under 1000 calories per day but the rest of my day I'm literally lying down. I'm 5'10'' and 200lbs.

      How long to lose 30 pounds?

  102. 1 month ago
    Anonymous

    Today I did:
    Deadlift - 110 3x10 (100 last week)
    Squat - 95 3x10 (same as last week, trying to get DL to 1pl8 before anything else)
    Barbell Row - 55 3x10 (same as last week)
    LAT Pulldown machine - 70 3x10 (same as last week)

    All rest 1-minute between set, but the thing is the muscles that I hit did not feel too bad besides quads on exhaustion, but my forearms, general arms felt like they were about to give up by the time I reached my barbell row and LAT pulldown machine.

    Does this mean I need to put more focus on my forearm or arms so I don't feel like I'm about to drop the bar or what?

    I am a manlet please ignore my numbers, just doing 1pl8 of anything is passed my body weight.

    • 1 month ago
      Anonymous

      HOLY shit that's embarrassing.

      • 1 month ago
        Anonymous
    • 1 month ago
      Anonymous

      please be kg

      • 1 month ago
        Anonymous

        Bros I thought we were not meant to demoralize one another..........................

        • 1 month ago
          Anonymous

          sorry dude you're just doing things wrong. listen to this guy

          Don't make your own program, just do SS, SL, Greyskull, etc. 10s are way harder to progress with than 5s.

          take longer rest times and make sure you're eating lots. an adult male should not weigh less than 1pl8.... your forearms aren't weaker than any other body part either, just weak all round.

    • 1 month ago
      Anonymous

      Don't make your own program, just do SS, SL, Greyskull, etc. 10s are way harder to progress with than 5s.

    • 1 month ago
      Anonymous

      Ur doing good man dont worry

  103. 1 month ago
    Anonymous

    If I can lift 0/1/2/3 for reps, how much longer will I need to lift 1/2/3/4 for reps, and what kind of program should I use to get there? (I am currently doing SS)
    I am 5'8", 155 lbs, and natty.

  104. 1 month ago
    Anonymous

    >110lbs deadlift is good
    >95lbs squat is good
    No it's not why the fuck are you lying to him?

  105. 1 month ago
    Anonymous

    Is there anything wrong with having 90 g of protein in a protein shake
    What is the point where it just has diminishing returns

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