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.
Just flex a ‘cept
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.
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.
i bought this test e for $10 how long does it take to take effect
Trannies, all of you. Chasing an imaginary body because you're insecure. Pathetic.
theres one difference
trannies never become women, on the other hand roiders actually get jacked
>t.natty
What's the best angle for incline db chest presses/flies? My bench has settings for roughly 30 and 45 degrees.
30 is not enough, go with 45.
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.
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".
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.
Could be tendonitis of the ulnar (pinky) side of the forearm. I had this and it was a b***h 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!
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.
How do I know if I'm 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.
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.
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.
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.
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
are neck curls the only way to grow neck at home with just plates?
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?
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
>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
5x5 ohp seems alot, i do heavy 5x3
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.
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.
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
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?
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
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.
What brand of whey should I buy? Have been buying ON for a couple years but everyone says it is cancer.
whats bad about them?
Sugar, tons of additives, goybean oils, sói and other shit.
Considering buying those naked whey powders.
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.
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.
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
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
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
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
i didn't come here to give out advice. i asked this:
and nobody gave me an answer. instead, someone asked me this:
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
Anyone?
>how do i deadlift 115lbs and squat 95lbs without a barbell
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
forgot link
https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1652
What back exercises require scapular retraction?
Seated row? Will it improve my back gains?
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.
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).
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?
Are you supposed to take a bar from a bench/squat rack for deadlifting or am I going to piss people off doing that?
why do I feel my triceps more than my biceps when doing a chin up
Please answer my q
uestion
use your hands to repeatedly punch yourself in the dick and balls until you pass out and/or die
Triceps keep your arm together. Maybe they aren't used to bearing that load. Are you new to chinups?
yea, it was my first time doing them
Any actual, tangible, benefits to drinking Aloe Vera?
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?
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 b***h but YAGMI.
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?
no
you literally just described counting calories moron
Effectively yes, but if you find your ideal protein:carb ratio, your metabolism becomes a bit more elastic
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
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
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)
How do I stop my back from rounding on a deadlift descent
inb4 just drop the weight
Lift and lower with your legs, use lighter weight, and get a stronger back.
What lifts should I do to Robotnikmaxx
YWNBEM
Rude.
the opposite of starting strength
can i grow neck with just neck plate curls with overload overtime? Are the neck harnesses worth to buy?
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
>do pull ups
>drop from bar for a moment
>grab bar again and do a couple more
does this count as one set?
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
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.
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?
Hook grip+chalk
I can barehand lmao4pl8 and hook grip 5
Chalk and hook or mixed grip, no point in forcing double overhand past its usefulness
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.
i read that lookng up during deadlifts helps to grow it more?
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?
they arent
basically the movements are fake and gay due to lack of stabilizing a freeweight since the machine only travels in a certain path.
and
is true to. they can help with gaining mass but are dogshit for strength gains.
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
oh thats fines just dont replace freeweights with machines and youre good.
Hey OP, I've had this exact same pain and it went away completely after strengthening my forearms using pic related.
Any tips on increasing vascularity?
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
6.2 inch wrists as an adult male + small hands to match.
Anything left to do or is it over.
lift
when was the last time somebody pulled out a tape measure and wrapped it around your wrist, not counting yourself
Thx bros, I will keep pushing
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.
Whats a good protein source to go with lentils?
Isn't lentils already a good source of protein?
Theyre not a complete protein.
Trying to cut carbs, what do you guys use to replace the loss in fiber?
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
I know IST is no longer health as well but frick 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.
>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.
>alcohol, coffee, raw tomatoes and fried food.
>+ any tomatoes/tomato sauce, anything spicy or overly spiced, 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 frickin' love homemade matcha lattes bros, frick. Can't touch red bulls either anymore.
Ypu can do it brah. As a bonus you can get rid of the caffein israelite.
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?
Will drinking my morning eggwhites raw effect nutrient absorption? I have drank them raw before and i cant be fricked to cook them anymore if i can just drink them real quick.
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 fricked 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.
>Will drinking my morning eggwhites raw effect nutrient absorption
yes it will be worse than if they're cooked
Do you prefer to make your meals boring or tasty (low calories sauces, diet sodas, low calorie snacks...) on a cut?
Seasoning improves the taste of anything without adding calories.
How important is it to hit my fat macros for the day?
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?
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.
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
how the frick 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
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.
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
I've started a basic b***h 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?
Buy protein powder at GNC
>its only half way full
Why do they do this?
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?
Cardio on days 1, 3, and 5 or 2, 4, and 6 after your weights, no? Seems pretty straightforward.
Doesn't cardio need rest days like weightlifting? I'm either hitting legs twice or running on break day for lower body
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?
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?
Am I doing pike pushups wrong if I only feel it in my traps?
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 b***hy while overweight (but not obese) chicks seem to enjoy fun.
>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?
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
>fricking 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 frick 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?
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.
Good to hear it got better. I am hoping it's just me being very unfit and not a deeper problem.
What are enzymes? What do they do? Are they alive?
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.
Thanks.
I'm starting stronglifts and was wondering if pull ups are a suitable replacement for pendlay rows?
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?
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?
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
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
Did your strength increase?
I find it's easier to lose fat if you increase your TDEE instead of cutting calories
Cutting fricks with your hormones
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
You should try recomping. It takes good macros but it does work if you lift heavy often
Hm recomp is eating at maintenace?
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.
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.
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.
>high quality gilette
What kind? Something like pic related? Like what you use for your face? Or something electric?
I use mach 3.
I also use it for my face, yes.
go with care and you'll be fine, brother.
no homosexual but how hairy are you? My legs and entire lower half are exceptionally hairy, so if I'm completely hairless on my wiener and balls, it looks pretty moronic. Do you shave your legs and ass as well? That must be time consuming as hell.
Same. I just don't completely shave the pubes because if you're hairy you might as well just wax and frick 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.
Anybody tried a bic lighter?
>Glutes keep growing
>Hamstrings don't
>End up looking like a shitty BBL troony with a massive shelf ass and no hamstrings.
Hell.
Hamstrings are worked better by hindu squats and lunges. Fix your troony ass.
Will try lunges. Thanks anon.
Do them loaded if you can find a good bulgarian bag, that's a good excuse to buy one.
I usually do them with dumbbells as heavy as I can load them.
Go to a doctor, they will probably take an X-Ray. It's probably a crack.
What would IST name the following exercise? I would call it the Dumbbell French Push Downs.
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?
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.
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.
what type of progression would you chose after linear stops working on fullbody program? back at the gym after break and not sure.
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
what are the conditions required for hypertrophy?
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 frick or be comforted.
this is a waste of time to think about, spend your time thinking about things that will benefit you or someone else.
Should I bloatmaxx for 5 years in order to get big calves?
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??
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
>most days and you should be hitting iron, zinc, and magnesium fairly often
How? Too much liver is toxic
okay, thanks anon. How would you rank micros in terms of importance?
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.
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?
what do you think about splitting upper lower to vertical and horizontal days?
vertical upper
vertical lower
horizontal upper
horizontal lower
>vertical lower
>horizontal lower
Wut?
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
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.
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?
What's missing from this routine? I personally feel like shoulders could use something else and dips could go on C instead
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?
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?
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.
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...
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.
How is this possible? Wouldn't I look fat if this was the case?
Your body stores fat in lots of places. Have a picture of your stomach?
Holding my flap there just to show that I'm not actually obese.
You're not nearly as lean as you think you are
So what should I do then? Cut or bulk? Because I'm generally pretty small I think.
Probably cut but don't be surprised when you still look dyel when you finish cutting
Soreness is poorly correlated with growth
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
You can but you'll get even fatter than you currently are and that makes cutting after take even longer
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.
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
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
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.
I've lost 25 lbs over 9 months.
Is that a little slow?
It took me a year to lose 5 pounds. It's not slow
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
If I go heavy on bench my OHP suffers and vice versa, is this normal?
yea, which is why you dont see them scheduled on the same day in programs
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 fricked 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.
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
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)
why the frick am I getting so many different results from different tdee calculators? theres like a 700 calorie difference between some of them
stop using calculators and see irl which one is your maintenance.
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)
We don't use the S here, it's just QTDDTOT. The S is assumed.
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
define incredibly high reps
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?
crossfit might appeal to you
My core sucks so I struggle with doing continuous situps/crunches without feeling strained in my neck. What do?
Are you fat?
5'9 165lb, skinny fat
Want to make my gym days 5 days a week while doing phul. What the frick 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.
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 fricked.
What time span, roughly, doing this regime can I expect to see some results? All I want is to lose my gut.
For reference I'm 5'10'' and about 200lbs.
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?
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.
HOLY shit that's embarrassing.
please be kg
Bros I thought we were not meant to demoralize one another..........................
sorry dude you're just doing things wrong. listen to this guy
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.
Don't make your own program, just do SS, SL, Greyskull, etc. 10s are way harder to progress with than 5s.
Ur doing good man dont worry
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.
>110lbs deadlift is good
>95lbs squat is good
No it's not why the frick are you lying to him?
Is there anything wrong with having 90 g of protein in a protein shake
What is the point where it just has diminishing returns