/qtddtot/ thread
Stop spamming the board with your autism and ask it here
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Stupid questions thread
/qtddtot/ thread
Stop spamming the board with your autism and ask it here
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I can't be overtraining/stressed am I?
>work out 3-4x a week (skip legs usually once, I have 17 inch calves at 5'8)
>0 cardio atm, trying to fine sedentary maintenance
>Have lost 6 reps on each of my 3rd sets
>If I do 3+ 30m cardio sessions, start to limp around
>Wakeup everynight at 3-4am hungry as FRICK
Granted I came off a long period of binging and purging (via cutting) and also abused the frick out of eca and cardio. Also did used to actually overtrain, something like 4-5 90-120 minute sessions a week, isolations for each + cardio on 1500 or less cals.
Side Note: I have these weird red circles coming up on different parts of my arms, they get really itchy and hard then eventually turn purple and stop itching, but stay here, what the frick is going on
>questions that DON'T DESERVE their own thread
>WEIRD FRICKING DISEASE I have these weird red circles coming up on different parts of my arms, they get really itchy and hard then eventually turn purple and stop itching, but stay here, what the frick is going on
Bro what are you eating?
everyday I eat half a tub of dairy, and typically 8oz of a meat, some fruit, and then a scoop of powder.
On top of that, it's whatever I feel like, (breads, nuts, pudding powders, goyslop, etc.) but I'm shifting slowly to 100% whole foods, idk this came up wayyy after the dairy. also I'm breaking out pretty bad.
>tub of dairy
You mean milk? I've never heard somebody call a gallon of milk a tub of dairy LOL
naw tub of yogurt, my bad why the FRICK did I say dairy lmao.
gimme like 5 mins, i'll get a photo
Had that a year ago, see a derm. Went away for me with triamcinolone.
Ringworm?
that looks like ringworm, my man.
Bro I forgot to say this but LISTEN TO YOUR FRICKING BODY.
>Wakeup everynight at 3-4am hungry as FRICK
Especially when you're eating a relatively healthy diet, it's not like you're eating macro-dense (high calorie) foods with no micronutrients (junk food).
You seem like you're anorexic or too obsessed with getting lean. Being too fricking lean will STALL YOUR PROGRESS, IF IT DIDN'T NOBODY WOULD BULK (unless you really like eating).
>trying to fine sedentary maintenance
>Wakeup everynight hungry as FRICK
I went from 475 to 225, I'm maintaining until May 8th when my college ends for a summer cut. Yeah I've been obsessed with getting lean (queue B/P for 8+ months) I'm slowly getting back to normal, I can manage to save calories for a dinner but my breakfast if not just a shake, turns out into an all out binge (up to my 800cal limit ofc) but yeah, it's bad man...
Bro getting leaner quicker isn't worth dying or damaging your organs from some weird-ass disease.
I commend you on your effort and determination though.
https://en.wikipedia.org/wiki/Thrombotic_thrombocytopenic_purpura
>Causes:
>unknown, certain medications
>blood clots forming in small blood vessels throughout the body
Was there anything you changed right before or a few weeks or months before getting these spots? Did you take a booster or start taking a supplement?
Of course overtraining and undereating could have harmed you too and made you more vulnerable to a disease.
but I hate being fat :(, the diet break is just to bring my cals up....
unironically just the cumstack, but I quit that shit already. no boosters, no known allergies, I guess sometimes I'll wear an extra pair of clothes for an extra day if I didn't do much? Or I changed soap? But I think I had this on the old soap too...
>shortness of breathe
>headaches
>brain fog
uhm, maybe I should up my fats bros....
Don't sacrifice one moment in time for your entire future.
You've already shown you HAVE THE DEDICATION.
Now apply knowledge and wisdom to it, you will go very far.
>Some cases of HSP have been linked to vaccinations for typhoid, cholera, yellow fever, measles, or hepatitis B
At this point I'm pretty sure it's from the v4xine, combined and magnified by you overtraining and undereating.
The solution is the same no matter the cause: improve your diet—that also means you don't starve yourself.
If you don't make progress in lifting, you won't gain muscle.
If you don't have muscle, your metabolism and weight loss will be slower.
Get over this hurdle first, KEEP YOURSELF HEALTHY SO YOU CAN WORK OUT IN THE FUTURE.
You have the determination and dedication to get fit, but RIGHT NOW you need to get healthy.
And actually even afterwards, don't fricking starve yourself, just take it slow and if you want to lose faster, DO CARDIO. Moderate cardio won't impede your recovery in the gym, it will improve it.
naw, unvaxxed, but I can for sure improve the diet. My will to train has been very low, my overall willingness to do anything has tbh. But I'll figure it out
I'm going to learn no cardio maintence, but I have a treadmill and plan on doing like 30m of 2mph 15% incline, that'll let me eat like 250 more calories so I don't have to starve myself. I also think my lack of cardio might be causing shit lifts??? It's not no cardio out of laziness btw.
Is this what you have anon?
>Purpura is the discolouration of the skin or mucous membranes due to haemorrhage from small blood vessels.
What is your height and weight, did you used to have anorexia? Were you a marathon runner or a vegan?
I'd recommend checking this website out:
https://aajonus.online/
You need red meat right FRICKING NOW
High fat
Holy shit you're going to die
Yeah my fat has been low as frick, for ~2 years (cutting) it was like, 15-25g, and even "maintaining" it's so hard to justify even 50+. I'm so fricked... I know I need 60-75-90, but frick it doesn't fill me up for shit. I've swapped to wholemilk yogurt, and once this chicken runs out I'm going to be buying 93/7, cause then when I cut I can just swap back and it's a free 250-500cals back too
Did you take the covid vax? It causes microclotting. That could be cause of your weird skin condition.
go to a doctor jesus christ
what dafuq happened to clarence kennedy? dont follow stuff like this but just saw a thumbnail and watched his recent vid and he went from monster to dyel
vegan+stopped roiding
Why is it that when I get blood flowing to my legs I get boners? How do i to stop?
The blood stimulates the nerves between your ass n dick
Same reason you feel like you need to shit or ((finish)) when doing heavy calf work
Am I slowing down my cut by lifting while I cut?
No. The goal of a cut is to lose fat. Lifting (at appropriate volume for your cut) helps to maintain the muscle during the period of caloric deprivation
What? Are you trying to cut your muscle mass too? I am confused as to why you think lifting weights would stall your cut
I'm trying to lose weight without becoming a twink. I get really bored doing only cardio so I lift weights for an hour too. I'm trying to do 1/2/3/4 while simultaneously losing 25 lbs in addition to the 40 I already lost
Well no, you need to lift of a cut or you will lose all your muscle. In fact last time I cut I prioritized lifting.
You're reducing the amount of muscle that you lose, and maximising the amount of glycogen you store in muscles, so your number on the scale won't drop as quickly, but for a good reason.
This is what I've been experiencing, my pants fit better, I've lost 3 inches off the waist, despite stalling around 225 lbs (I was at 260). I'm 5'7 so I'm still fat, but its all in my belly and ass, I'm to the point where I can wear tank tops to the gym and have gotten mires
My experience cutting while lifting went like this:
- Literally made the cut easier because lifting is an easy way to burn a ton of calories
- Small amounts of visible muscle and strength gains during the cut
- After the end of the cut while eating slightly above maintenance for a month: very fast visible muscle gains and strength gains, as if I was harvesting the undercover gains I got from lifting during the cut
I may have broke my foot (I don’t want to actually get t checked out because America and I have crutches anyway). Am I gonna look like a moron if I come hobbling in and just sit on a bench and do basic upper body stuff that doesnt require legs? If this shit is fricked for 6-8 weeks, I dont want to lose all my gains.
If you care about what people say about you you're a gay lol
I am a bit of a gay, you got me anon.
You would look like a mogger with diesel arms. There's a reason legs are bigger and more muscular than arms.
why are their shorts so baggy
Started a retail job which I'm working short term (main job starts in August so needed some income to pay rent) and I'm getting bad back pain from standing 7 hours straight. Is the problem my shoes or are there exercises I can do to stop this?
i dont think its the shoes, if you describe the back pain you might get some suggestions
It's upper back, underneath the shoulders primarily. After sitting the pain subsides straight away, and after a bit of rest the back pain is completely gone.
Man I went through the same shit when I was a dishwasher years ago. I would recover by the next day too but overtime I noticed some kind of evolution to the pain. Be very mindful of it anon, I remember I found out there was a patch of skin in that area that was mildly desensitized for a while.
At the time I did back stretching exercises in the morning and night, they helped a lot. But it only really ended when I quit.
Inadequate shoes would frick up your knees or feet when standing for too long.
I'm currently wearing some cheap ass Filas I bought for like $30 on sale a year ago, so decided to upgrade to some New balance 990v5s. From what I've read they are some of the comfiest shoes around, and many retail workers swear by them.
see a podiatrist
I'm serious, back problems from standing and walking often stem from inadequate foot support.
It's the shoes. Also do back extensions and pull exercises so you won't be a hunchback.
What do I do if I can't do back extensions without them hurting, I'm not who you replied to btw.
I can deadlift lmao3pl8 and rdl 2pl8 but I can't do a back extension weightless without back pain, even when I focus on squeezing the glutes only
what's with the influx of moronic namegays
discord trannies
just filter all namegays, i don't even see their posts
I namegay because of jannies
I think my namegayging has inspired a vegan to do so,
Mihai
Maybe it inspired others to do so too.
But if jannies weren't LETTING THIS BOARD TURN INTO troony COOMER UTOPIA,
I wouldn't be namegayging, just know that.
I want IST to be about fitness, not jerking off basically
If it's a funny thread it's okay, but 90% of it is asking an irrelevant question like "flexibility" then encouraging people to send jerk-off material
Can you guys teach me how to fix my urination? Dribbles a bit and the flow isn't very strong -- heard my friend's flow the other night and felt completely mogged.
Went to doc already and it didn't help at all.
drink more water
When I drink more water, flow is better, but I dribble more
drink even more
I'm 79.5 kg right now. What exactly is "Maximum muscular potential"? If I'm a manlet going for ottermode, should I do recomp at 74 kg? Or should I go for 67-65 then clean bulk?
stupid people thread*
disregard that, I suck wieners
Any tips specifically for helping women lose weight? My gf gained about 20 lbs during the pandemic that she's finally committed to losing (been to the gym with me 3 days a week for 3 weeks), but she hasn't made much progress. CICO is allegedly on track unless she's binging behind my back but I control the money so that would really be something to see.
Also /r/ing that infographic about helping your girl grow her breasts. I used to have it on my old phone but lost it.
phone posters get the rope
tell her to stop eating and call her fat, destroy her self esteem, and when she is super mentally destroyed and her self esteem is at it's lowest. Make her do raunchy shit in bed, shit that she wouldn't do it she had higher self esteem.
>Based gf improver
Don't have the graphic, but I highly rec controlling her exercise and synching your workouts so you do them together. Go for hikes, play pickleball, lift weights. If she's heavier, it's prime opportunity to make use of the weight to improve her lifts.
If she improves btw and does what you say, wife her.
if a girl at work keeps inviting me to work functions, but she has a bf, is she trying to frick me, and should i kill the bf
You're non-threatening and she thinks to friend zone ya. That can be converted but you have to have Jim Halpert ris.
This, my housemate is the exact same. Girls invite him round all the time cause he has no sex drive so they see him as a gay best friend.
I feel an acute weird pain in my shoulders when I bench press with dumbbells. What am I doing wrong? My chest and shoulders recovered by now but it still hurts...
I always warmup before exercising.
I have a wrinkly ridge that runs dead center down my ballsack. Sup with that?
Yeah I bet you're cut too.
>He doesn't know about the seam.
Will people think I'm bald if I walk around with a cap on my head?
Is this decent?
So I've found out that I can't do OHP until my mobility improves. Following SS, I'll switch to bench every workout instead. What kind of supplementary exercises should I add to replace the lost shoulder + triceps strength work? I'll swap back to OHP once my shoulders are mobile enough(I can genuinely only reach up to the sieg heil with my arms)
r8 this. It's based on the GZCLP template (look it up), with an upper-body focus.
Should I just do more dips instead of the flys?
What should I do for the "?" ? Something for core, or maybe more curls?
pls respond
Just run SS and add some accessories at the end and do regular cardio
I'm sick and tired of all the knock offs
whats a good intermediate program after stronglifts? Ive been doing it for a while now and I want something a little more comprehensive
I want both strength and aesthetics
(also I dont want replies from anyone who shits on ss/sl)
I'm not roiding, but Arnold said to work calves, forearms, and abs every single day. Should I still do this?
If so, should I do them with my regular workout, or should I do them at a separate time
Abs the day before legs hurts your numbers
Calves the day before deads can injure you if get knots
As a natty, you want to focus on working up to as much heavy volume as possible. Something about heavy volume really pushes your body to hold/build mass
Thanks
I’m not progressing in my lifting and I look the same or worse as when I started (still skinnyfat), what are some common mistakes I could be making?
OP from
here.
I see now that it's best to start light, and that DOMS becomes occasional after consistency. But does that mean you can get to a point where pushing your muscles to failure doesn't give you DOMS? Or can you still expect DOMS on days you push to failure? After you get consistency, are you supposed to push to failure every session for gains?
is it possible to do pushups or even dips ever day for say, 3 sets as long as i dont push to failure?
im running an u/l split, would the tricep fatigue hinder my benching?
say i want to do 3 sets of pushups 2-3 rir after waking up and i lift in the very late afternoon after work?
i just want to be able to do more pushups, ive never really bothered but now i can barely get 12-15 done with decent form
When someones says "Youve have to eat [X] amount of protein for muscle growth" are they talking about strength or size?
Is sleeping IST related? Any good pillows? Are memory foam pillows just snake oil?
I dont sleep with a pillow. I think it helps with posture.
Cheat on diet for two days in row and gain ~2kg. Next gym day I have my best performance and energy in months. Can someone explain why is that? is this what people call carb-loading?
you gained over four pounds in two cheat days?
maybe your diet fricking sucks, you're devoid of liquids or you're actually a reptile
I ate like a pig and I'm not proud of it. I'm talking about binging box baklava and candy, also I ate from mcdonalds 1st time in 6 (?) years. is it really hard to believe 4lbs/2kg in two days?
yes, you would need to eat 15000 kcal in two days OVER your maintenance to actually gain 2kg of fat. its mostly water you dumb Black person
Anyone swear by ring push-ups? I want to start doing ring push ups and ring dips on my active rest days
Active rest days aren't a thing
Do them the same day you bench or just don't do them
I know, you're young and all hyped up, but trying to skip rest days is a surefire way to spin your wheels and not accomplish anything
Also, you shouldn't have more than 1 rest day if you're not running SS
All the good bb-ing programs are repeating 3 day splits and all the power lifting programs go in the dumpster
>Water retention says you're wrong
>My weight has swung 9.5lbs in a single day.
thats what im saying, its water
i’m 5’8” 150 lbs. what would be my tdee if i gym 3 times a week and box 2 times a week for at least an hour? i have bicep veins, not sure if that’s an indication of my body fat to be around 15-17%
my lifts right now are
ohp- 135x5
bench-190x5
squat-225x10
dead-285x2( will try next week i felt like shit, performance was hindered)
any advice?
You have to track your weight and what you eat for a week
Use a TDEE calculator, dingus
I'm getting around 2800 calories for you, but I guess at your age.
For all the other morons out there: https://tdeecalculator.net/
ok but what is my body fat %? i can’t use the tdee until i find an estimate
I need to do lower today but my legs are sore and rattling. I am fat. What should I do after work today?
LISS cardio
You should be doing this twice a day if you're really fat
>ss gomad survivor
>double attempted for over a year in total
>65/80/150/170
>thin arms, overtrained, losing hair, low energy
>no gym
>hop on thyroid, got my energy back
Give me bodybuilding routine, 4-5 times a week
>Stop spamming the board with your autism and ask it here
How do I know if a girl is just being nice/friendly or if she likes me? Looking back, in casual friendship type settings I can definitely see that those girls liked me. But when I’m the customer I’m always 70/30 leaning more towards she’s just doing her job.
Went to the weed shop, cute new girl started. She seemed to be blushing with me, was shy herself (I am too). Week later saw her again, some fat pothead was trying to chat her up and she was still friendly to him but in more of a just because she has to and seemed like she wanted the convo to end giving the guy “wow that’s crazy” closed ended responses and kept looking over at me. She ran up to me after he left, her entire demeanor changed. We talked for like 10 minutes about a new product but the way she looked at me idk I only get that look from girls I’m fricking
I’m also confused because usually I can only 100% tell if a girl likes me if she’s black because they’re more aggressive with their pursuits of penis and she’s white. And I recently swore off dark meat and decided to date within my race now, but I have little experience with white women.
Sedentary office worker here. My forearms, not sure specifically but I'm assuming brachioradialis and maybe the wrist flexor group, always feel fatigued. Is there anything I can possibly do other than try to take some time off and be as close to a vegetable as possible to recover? It's honestly been several years at this point. I tried doing hammer curls with 10lb dumbbells but to no surprise it just made things feel more fatigued.
Around two months ago I had pains in my left inside thigh, all the way up, pretty much where the leg and hip connect. this came from squatting deep and now it hurts whenever i am in this position with weight on me
i didnt do any real squatting in the time, just like 4-5 reps without weight per week to check if the pain is still there. can i do something to improve recovery?
Stretch obv
Just do cardio
Cardio
You need blood flow
Upper lower rest upper lower
Is there an answer to how much cardio or is it just get off my lazy ass and do it?
20minutes of liss a day
I want to lift today. But I did full body lifts for over an hour yesterday
Will I just be fricking my progress if I push myself to do more? Maybe I should just do yogay today.
Is the leg extention part of a planche/back lever an abdominal thing? I can support myself in a turkey planche as well as the first half of a back lever. But I cannot hold my legs out on either of them.
My garage has a dirt floor, any tips on flattening it, for my squat rack, without any money?
Use a rake to even it out, the rent a plate tamper to compact and smooth it. Then lay some plywood sheets over it for flooring.
Convoking any fellow thirdwolder (Latin America) to answer this question, will my floor collapse if I put a basic home gym on the third floor (plates, bench, barbell and rack)?
*Assume it's a 3rd floor condo with a similar construction to the place you live
>obligatory mention of "Scott Pilgrim Ruined A Whole Generation of Women"
Yes, most likely, I wouldn't bring more weight up there than 100kg to be safe and wouldn't drop it. You can't trust third worlder architecture quality, better have floor protection as well.
I'm gonna get so much shit about this, but I find it almost fricking impossible to give up porn. Its just depressing how quickly I fail at trying to stop. Does anyone have any advice or am I going to have to go to a doctor and then a therapist and humiliate myself twice in person to get help on this?
sometimes i wonder how it feels to be so desired, for everyone to want you. There is this woman at my workplace, everyone wants her. Her name is on everyone's lips, married or single, even other women want to hang with her. For good reason too, she`s funny, caring, pretty, chatty , big breasts. I wonder if she knows the fact that every guy wants her. Of course she knows, from 4 sentences 1 is flirty from 70% of the guys, the rest are too scared to flirt but take any chance they get to squeeze a word out of her, everyone wants to talk with her, to make her laugh . She is the only woman i know that is worth more than her body/looks, her only flaw is that she sometimes flirts back with some guys, and i mean, how can you not, when you are barraged every day with compliments, either for that reason or for politeness
the nature of women is fickle I've read way too many "she-was-perfect-until-we-got-married-and-she-turned-into-a-different-person-and-divorced-me-and-took-away-half-my-wealth" to care about trusting or dating women. Your probably just crushing really hard, also:
>
>Try my 8 day bodypart split from bb.com its way better
no thanks, bb.com is a weird community or it use to be back when IST use to post weird and funny shit for that website.
I don`t deny the fact that i have a huge crush on her, but like i said, so does every guy at my work place, single or taken . Everyone wants her, for one reason or another. And i don`t deny the fact that i may idealize her, i logically understand that she must have flaws, but i am just too blind to see them.
more aware than most with that.
Been doing PPLPPxx for a while and I've made decent gains. However I'm as flexible and agile as a slab of concrete. I want to pick up kickboxing, 2 days a week 1 hour each. What would be a decent routine that I could squeeze in 3 days? Is it not possible?
Just stretch more lmaooooo
And hit legs a second time
Is Rippetoe's Starting Strength a meme? I don't want to say I'm a beginner, but the way my body looks makes me think that I am. Been doing 6 day PPL from November to February till I recently had to get a job. Before I was doing upper/lower split, 4 days a week. Don't really have much time in the day or week to do 6 days anymore efficiently b/c of the distance from work and responsibilities at home. I've been training for a couple years, but I'm definitely not impressed with the way my body looks. Would appreciate some wisdom from you guys cuz I dunno what the hell to do anymore. Fit tubers all come off fake and contradicting with one another. Don't know who or what to listen to anymore. Please help me bros
>Also 5'9", 145 lbs, and hate my love handles.
Aiming to look good and be building strength.
why do zoomers have curly short hair? is it a hairstyle or does something cause it?
perms
not joking
>live downtown in a major city
>make profile on hinge/bumble
>no matches except 2/10s
>post on cbt
>get mires from anons
>make tinder profile and add shirtless pic
>get 25 matches in a day
>all matches are bots, men, shills, fatties, trannies(already said men but saying it again), or more 2/10 deformed women
>post face on other forums for sanity check
>rated 6-7 on blackpill incel chud forums and 8-9 on plebbit
>weeks go by
>stop even getting matches from bots
what went wrong bros?
>no matches except 2/10s
Hate to tell you this, but you are a 2/10. Stay in your lane.
Good answer, although there is a couple degrees of flexibility to it since women almost always date up and men usually date down, or at the same level.
Anon should look at a 2/10 woman he knows and decide what he doesn't like about her:
- Her hair is a mess
- She looks like she doesn't shower
- Her clothes are crappy and poor fitting i.e. sweat pants and sweat shirt
- Face is rough, wrinkled
- Acne
- Smoker
- Fat
- In general not fit
- Shitty job
- Shit car, no social life, fb and instagram full of cats
- etc...
Then apply all those same standards to yourself and be amazed at how ugly you are anon. You'd probably got some work to do.
whats constitutes as a shit job these days? working in hospitality? working an entry level job? Having no salary/having a salary above a certain amount?
idk, i look at it like this: a shit job is a job that makes you unhappy.
every job is worthy/important/shit in its own way. if you don't hate your job and can pay your bills - its a good job.
unless you are doing sex work. that's some bottom of the barrel shit.
I would imagine a shit job is one you hate, that doesn't pay well, or both.
If your a big city suburbanite like me, you would assume you would need at least 6 to 7 figure incomes to survive in the US. When in reality you can get a job that is around 35 to 40k a year and be able to live off of that as a single male. If your willing to rough it on top of that you could just get a part-time job. Even if the job does not pay a lot but it isn't a pain in the ass, I'd advise that you stick to it because if you just work and save as much money as humanly possible with as little expenditures as possible you will be way better off later.
I did a full time job that was around 35 to 40k a year and with in that time I've managed to buy myself a piece of undeveloped land and one of those big bus campers. I'm probably going to work for a couple more years to build cabin on it.
They look like methheads or they're obese is usually the problem. This list is moronic aswell. i'mnot caring about her clothes or car??? What man cares about a womans car lmfao. And her not having a social media is an obvious huge positive. You are just saying things that would apply only to men being judged by women. AnywaysI have a 6 figure job and 6 pack,I work out every day and shower.
I don't have any social media. I don't drink except on holidays and never go out at night. i don't want to change that I just want to find a girl who is family oriented, kind, and only needs to be the bare minimum attractive enough to illicit neuron activation
I've been at a ~900 calorie deficit for the past couple weeks and my workouts have gone to shit. I can barely last longer than 15-20 minutes or about 4 or 5 working sets, total. When I hit that wall there's just nothing in the tank.
Is this expected of a deficit this big? Should I skip workouts and keep the deficit, or eat a bit more to lift more?
>t. builtfat
Eat less on off days so you can eat more on training days while keeping the weekly calorie amount constant
I tried started doing preacher curls, but it hurts my wrists so I swapped to curl machine. Is that good? or should I try go back and learn the former?
Just do controlled hammers. They work both heads and the forearm
You need pics of you with your friends
Eat less protein and more fat+carbs
Just add accessories at the end as you think and do some cardio
If you aren't getting stronger, cut back on accessories
Does sex raise test? On one hand this feels like an intuitive "yes" but on the other hand it seems like sex is what testosterone is intended to lead to biologically, so I'm not sure.
Bodybuilding is basically taking advantage of/hijacking the protein synthesis the body carries out to make sperm. At my bodybuilding peak, I found that real sex once a day was ideal for maintaining hormone balance.
Now, you need to eat to make sure the nutrients are available to make testosterone to maximize the mechanism but sex, in general, when not taxing you too much to push yourself lifting, is beneficial to gains.
So yes, have sex, but eat specifically for it (high fat, moderate protein, moderate carb, lower cortisol, lower insulin etc etc)
I sprained my ankle even though I was just getting up from my chair. Should I stay off it or does it need to stretch more?
Is it actually sprained or did you just pull a muscle/tendon
I would work on small repetitive motions and then if it overtightens, stretch that area
People who lift 60kg+
Do you lift the bar off the floor? Or do you have to use a rack?
Someone tell me what is the highest percentage of muscle vs fat you can gain on a bulk, i've heard 50% is the hard limit but i swear ive seen 80% somewhere but im not sure and cant find anything %s on google. Sources appreciated.
Depends on person, diet, routine, cardio
The real thing that matters is how much you retain when you cut
Crunching movements crease the fat to show definition
Maybe on the one rest day with one after
Sprinting reks ya
It depends on total reps, intensity and the rest of your workout
I would recommend 2 chest compounds and then some tricep isolation
i've been practicing with a rugby team for a few weeks. never played before and yesterday was the first time we did some actual contact
didn't feel bad at the time but today both my shoulders are sore at the joints like my arms are gonna pop out
i figure that doing some more shoulder and chest exercises would help to protect them -- just start trying to do as many pushups and dips as possible and work on my bench at the gym
but should i wait until i'm recovered before i add those in?
I know about low fat %, the question is
Do I need crunch or roll ? Or plank is enough ?
Should I run on my rest days? I do a full body 3 days a week and want to do HIIT Sprinting on my rest days.
Based jannies nooking furry threads
>sorry I called you Black folk a gee days ago
*a few
should i do both dips and skullcrushers as accessories to bench on the same day or is just one fine?
They'll do similar things to your triceps. The question comes down to volume. Let's say you do 3 sets per exercise. If dips & skullcrushers works better than skullcrushers, it's because 6 sets for your triceps was better than 3, not because of dips being some magic exercise. Do the volume that you intuitively feel is right & reassess based on your results.
Also if bench, dips & skullcrushers is too much work for your chest but it's going fine for your Tris, then remove the dips & do more sets of skullcrushers. Hope this makes sense.
Am I getting enough calories for a clean bulk? I am 5'8, 165 lbs at 12% bodyfat and am on TRT with 1200 ng/dl. I'll be finishing OMAD next week and beginning a clean bulk.
My meal plan has 2640 calories and 204 g protein with only one scoop per day.
I followed the fit sticky which says to use 15-17x your bodyweight when bulking. I used 16x to determine my optimal caloric intake (2640) but when I use TDEE calculator with moderate exercise I get 2712 maintenance calories which makes me wonder if 2640 is not even enough. I'm asking here because in another thread someone said 2700 was too many calories to still be clean.
Plz respond.
Unrelated to fitness but what's something fun I can do. I already take salsa lessons 3x a week and singing lessons 1x. Preferably something that puts me in a group or has the possibility of meeting people of a human variety. I think next weekend I'll go to a bar and just linger around.
At what point do I start worrying if I've been shedding on finasteride but seen no regrowth?
I started on fin in late 2022 but took it in spaced out doses (every other day, tried every third day). My hair loss just got worse so after about 4 months of this, I commited to taking it every day.
Been about a month and a half since I made that choice and I've been shedding an insane amount to the point where I have almost nothing left in the front.
I do not believe that this is a hyperandrogenic response since my sex drive didn't change, my hair has not become greasier, and I don't have acne. I've had no side effects from the fin, I'm just wondering at what point I accept that it doesn't work for me.
Going to re-ask this since google is not giving me anything that I don't already know.
Is it physically possible to strict OHP your own bodyweight or greater? Wouldn't you always need a certain amount of lean-back to act as a counterweight as you start to approach your own mass on the bar?
I'm on a 1500 kcal cut and I eat nothing but eggs, snacks and coke zero. Am I fricking myself up?
Could do better
Sugar and sweeteners hinder protein synthesis
You'll be better off to just accept that you're balding.
Fin causes Alzheimer's and dementia
I've seen a guy ohp over his body weight.
He said when he stopped doing meth he needed a rush. He was chubby but had very little lean. Just like with running, you can lean at your heels instead of your hips
Join a church
At 165@12% your body at normal test levels can only process about 116g of protein per day since trt is pushing your test beyond, we can estimate 140g is likely over what you need
I would cut your protein intake to 140 so you are actually taking advantage of your enhancement (instead of just pushing your test back down for no reason) and then get more fat and carbs
The higher your test, the more elastic your metabolism is. I would lift heavy at volume and do cardio everyday to maximize my results and then I would eat a boatload of real food (no sugar or alcohol)
You'll gain more lean mass than normal and be able to cut easier so I would fricking rip it and not worry so much about exact calorie counts
>Join a church
>Yeah goy, go hang out with old people and single moms
Kek
> Fin causes Alzheimer's and dementia
Link me 1 (one) credible study establishing a link.
I don't mean "neurosteroid levels were lower in rats taking finasteride", I don't mean "finasteride does xyz and I think that might cause alzheimers's even though the study didn't say so", I mean link me a credible study establishing that finasteride materially increases my chances of alzheimer's.
> y-you'll just say it's not credible!
I might. I promise that if I do, I'll explain why I think it's not credible so you can defend it.
lanklet starting out squatting
my neck and shoulders are hurting after every session because the bar is resting right on bone because I have no traps
what do
I’m going out drinking with some buddies today for some social gains.
But I worked out today so I wondered how bad my recovery will go?
Every time I lift and then drink I takes me about two days to recover instead of one.
whats a good weight goal for bulking
178cm 81kg right now
Sometimes, if I drink too much protein at once without enough water, I get body ache, fever, and very strong stomach pain that lasts around 3 days (no diarrhea or flatulence).
Is there a name for this?
Why does IST hate onions
>on strengthlevel, comparing to other people my weight range
>barbell curl is 25%
>bench press is 13%
>OHP is just 6%
Are these differences normal in upper body strength? They seem like too big differences to me.
I do 3x10 sets, with first set being for example, 60kg's, then second 65 and third 70, is this okay?
I don't think pyramids are a good long term strategy. But that's light enough weight that it's okay for now
What's better then?
I realized this was probably asked before but what would be a good program for mixed martial arts?
Anything calisthenics oriented
Squat Bench ? OHP Dips Tricep Extension for day 1
Deadlift Bench ? Rows Pullups Curls day 2
I can only go to the gym twice a week. What should I replace the ? with. I cannot squat and deadlift on the same day.
Day 1:
- Squat
- Bench Press
- OHP
- Dips
- Tricep Extension
- Prone Leg Curl (?)
Day 2:
- Deadlift
- Bench Press
- Rows
- Pull-ups
- Bicep Curls
- Leg Extension (?)
You really should hit your calves one of those days too.
Frick arent leg extensions bad for your knees are something? I was thinking something similar though
>reach goal weight
>bf% too high
Ideally I'd like to be around 12% at 180 lbs.
What do?
Height? Lifts?
5'10
All sets of 3x8
Mon:
Lunges 45lbs each
Glute bridges 45lbs 3x14
OHP 100lb
Delt flys 25 lbs
Wed
Bench 160
Chest flys 3x10 40lbs
Incline dumbell press, 45lbs
Tricep pushdowns 60lbs
Tricep extensions 40lbs
Fri
Lat pulldowns, 105lbs
Pull ups 2xfailure
OHP 100lb
Delt flys 25 lbs
Sat:
Bench 160
Chest flys 3x10 40lbs
Incline dumbell press, 45lbs
Bicep curls 40lbs.
Wrist rollups
How do you guys get such high lifts so fast?
Its taking me a few weeks just to get past 105lb OHP with dynamic double progression
I am wondering what the best results from doing only bench and curls are and if I can get buff from that or if I should just stop and just keep doing the occasional pushup. I've seen some people get relatively buff from doing pushups alone so I don't know how much you can get out from just bench and curls. It probably would take a long time to see noticeable results, but I've been doing pushups for a little time now too and I've changed in physique, not really gotten that buff or anything but there has been a change.
I'm sitting here thinking whether I can get a good upper body workout if I combine bench, curls, and do pushups on the side. I don't have the possibility to go to a gym as things are right now, if I could then I would have. I mean, pushups are a good back and chest exercise, there's even some tricep action too, seems like I can blast my upper body pretty well if I combine pushups with bench and then do curls as well. I'd consider something like calisthenics but outside of pushups I am not a huge fan of it.
I'm not sure, but to me it seems that doing that I have my upper body covered if I combine those things, maybe I'd be missing the shoulders part but I can do shrugs too.
For now I'm going to keep doing what I'm doing until I get a recommendation about what to do.
Bench curl and shrugs does not even work half your upper body musculature.
If I'm doing a 3x week program is it better to group muscles together in single workouts or spread it out across the week? For example, should I do curls on the same day as chin ups so I have 3-4 days recovery for biceps, or should I do them on different days so I hit the biceps every workout?
Depends on your entire routine, but I'd say yes, put chinups and bicep curls on the same day.
should I keep taking anti-depressants while working out or do I cut them off?
why are pushups with proper form so hard or am i just giga weak?
like i used to do them with my hands kinda far from the body and used to do like 20+ easily, now i bring my arms in to have like somewhat of an 45° angle with my lower body which i guess puts more stress on my triceps and holy frick i could barely get past 10 and i didnt do anything else before, last time i worked my chest was on thursday, yesterday i did diddies + legs
Can I keep working out if my heart is beating like crazy? Is it like breathing where if you hold your breath you don't die you just pass out? If I'm working out hard and my heart is beating really hard and fast can I just keep going or will I die unless I stop and sit and breath slowly?
Why does every girl in the gym does that stupid kegel/hip lift thing?
They only do this.
Do they want to snap your dick off or what?
Hey IST, what kind of soap do you use to clean yourself?
I know some of you here are concerned about chemicals fricking with your hormones and shit.
My horisontal leg press is 121.5kg (5x5) but my squats are only 45kg (5x5) Why is this, and what do?
im gonna try this for the first time, i dont really need it right?
Most food supplements are not harmful but also not useful, they just do nothing.
I can't do a pull up but really want to. What's the best pull up bar to buy for home?
Are reverse hypers, hamstring curls and hip thrusts combined enough to replace deadlifts if heavy enough?
If you hit your macros does it matter how many calories you eat?
Like if I got my 150g of protein does it matter if it came from 600 calories like the eggs meme guy or from 3000?
Calories will just determine how much weight you'll gain. If you're getting 150g of protein a day from 600 calories and you combine this with resistance training, you won't put on any fat, but you'll probably feel like shit and have no energy and your recovery will be slow.
If you're getting 150g of protein from 3,000 calories, those other calories are coming from carbs and sugars. Carbs specifically help your muscles recover and give them more energy, but you'll also add on fat.
All of this depends on your routine, what foods you're eating, how much cardio you're doing, what your maintenance level is, etc. It's entirely possible to put on muscle and fat while lowering your body fat %.
Say your goal is to gain 20 pounds. If you put on 18 pounds of muscle and 2 pounds of fat, you'll be gaining muscle and lowering your bf% at the same time.
So calories are mostly a bodyfat thing then? I guess that makes sense because everything that isnt used is either shit out or stored. Feels like I should know this already.
So if I want to maintain my current weight I would calculate how many calories I need for maintenance plus the calories I do doing daily activities and/or exercising right?
>So if I want to maintain my current weight I would calculate how many calories I need for maintenance plus the calories I do doing daily activities and/or exercising right?
Basically. If you get 150g of protein a day (which is adequate for most people, unless you're over 200 pounds) and you stick to quality resistance training, you'll build (or maintain muscle). Calories will determine whether your body will burn, or add fat at that point.
Just a quick tip. If you want to gain muscle mass you have to eat above maintenance in calories. The trick is to make your body burn the fat before it burns the muscle. You do this by eating enough protein and calories, then doing cardio. As long as you're lifting weights to muscle failure and getting enough protein, your body will know it needs to save/build the muscle and it'll burn the fat first for energy.
>The israelite mods are forcing a "female general" thread to destroy what's left of this board with reddit/twitter tourists (which are also mostly ugly fat shitskin prostitutes)
IST has been infested with redditors for years now, its a shadow of its former self. Also kinda ironic that it founded meme culture only to be gobbled up by the very thing that IST hated most and now its following in reddit's footsteps with bans over really minor and stupid shit.
Some boards and generals are honestly unusable now without getting
Agreed. Thankfully there are still smaller boards left. I used to browse /misc/ a lot but it has actually become noticeable the drop in general collective knowledge and intelligence, especially over spring break. The under-18s are so obvious it isnt even funny.
>QTDDTOT
>Questions that don't deserve there own thread.
Zero questions were asked. Some homosexual just crying that he keeps banned for posting Black person Black person Black person, when no one wants to give him attention.
this isn't a question, anon...
Are you really that dumb?
Exactly you weren't asking questions in the question thread. Are you really this much of a homosexual that people would care about you and your whining?
Your assuming a bit too much there i'm nta
Does MadCow make sense on a cut? I don't want to bulk at 24% bf just to keep NLP running
I was lifting a lot a year or so ago and I'm now getting back into it. I used to avoid squat because of poor ankle mobility and the movement generally would frick me up. This time around I did dumbbell squats and its a lot more enjoyable for me.
What are the main differences between dumbbell and barbell? Wondering the same thing about OHP
are fat grips any good or is all the hype on tiktok just ads? i wanna try it because i have large hands and want to improve my grip strength also
never used them, don't know the sconce behind them but generally anon if you have to pay money for it, its likely not that great. People in the ancient and medieval times use to train grip so see if you can find one of those. I just generally thought that your grip would just progress with the weights you are lifting.
The board quality is so low these days that it would be significantly better if every question here had its own thread.
there's no saving the board anon, no one would respond to the threads.
what to add in addition to normal pull day + dumbbell curls to get bigger arms
>hammer curls
or
>1 variation to target short head and 1 to target long head
Do you work brachioradialis? Do you hit forearms at all?
Do pronated grip curls after all of your other exercises that involve your biceps. You'll have to cut the weight. It makes your forearms bigger.
How come I can always bench more on the bench press station than I can in a power rack in the same gym?
Are you asking why you chest press more on a machine than with a barbell and plates?
No I'm asking why when I use the dedicated bench press I can lift more than if I use a loose bench and a power rack.
I found this to be the case even at different gyms so the plate weight is not a factor.
My thing with bench pressing heavy is that everything needs to be perfect. I have a 10 step checklist before I even unrack the bar, and one of those steps is making the bar is even on the safeties. A loose bench has the potential that the bar is uneven on the safeties and the bench itself is uneven in regards to the bar and rack.
I'm very similar and I usually bench in a power rack and use the same bar nearly every time. But on weekends I go to a different gym and I use the actual bench there since my normal gym only has racks.
I'm just surprised that nearly all my experience is in a rack yet suddenly i can hit 1-2 rep PRs the second I hop on a normal bench.
Its weird how superstitious you become when you get passionate about things. I have a specific bar and barbell I use for heavy bench and I will wait, just sit down and wait, until both bench and bar become available, I won't use any other bench or barbell.
Dumb question but I gotta ask. I'm taking 5 supplements a day, 3 of them are 2 a day and 1 of them is 3 a day, the last is once a day; my question is since the rule of thumb is to take them with a meal, is it okay to take multiple supplements at the same time or should I wait between ingesting supplements?
I'm taking zinc 1xday, lethicin 2xday, Arginine 3day, Selenium 1xday, L-Citrrulline 2xday.
how much sodium should i be eating daily when bulking?
So, I'm reading Jordan Peters book and he is talking about stretches. I'm ESL so I have no idea what he mean by this. Can someone draw it for me? Or explain like I'm moronic?
>standing leg hold with your knees together and hops pushed through - Hams
> with dumbbells of the cable hold, let the weight stretch overhead allow the tricep - triceps
Are JM presses worth it?
For bench I do 5x5 85 kg and decided to do JM press as a tricep accessory and thoroughly ate shit. I had a hard time doing 3x10 with just the bar but never felt my tricep like today. It might be that my wingspan is 10 cm longer than my height but I didn't expect to get this humbled
Is grinding reps really the key to strength training and creating the new nerve cells?
My ass sticks out and my spine is kinda curved (I suspect lordosis or tight hip flexors)
I live in a third world shithole where doctors are so bad I'd rather trust IST
What can I do to fix this?
>I make these threads to help n00bs. I don't need help. I have 13 years of lifting under my belt
Wtf does that have to do with anything I posted?
> some anon posted it 2 days ago,no I won't go to the archive to retrieve the link
> d-do your own research chud
and lmao don't call me insecure. If fin doesn't work for me, it doesn't work for me. I bet you think I should shave my head too?
>frick up diet and gain more fat than muscle
>finally unfrick it and get some muscle too
>want to both cut and bulk and can't decide
I hate having fat which is motivating me but really need more muscle. Which should I do?
In case it matters I'm 183cm and currently 79.6kg.
Bulk 10kg and then assess if you want to keep bulking or start cutting.
>https://docs.google.com/spreadsheets/d/1m-tsq16YqJ4pdpvacFAU_DqDh90CvzUXcSsfT1goM70/
May as well ask to make sure but I've been doing this but is it any good? Does anyone know of a "better' spreadsheet like this with progression?
I guess I'll do this.
>is it any good?
The only thing that immediately stands out is that's a *lot* of tricep work on those push days. I dunno how strict you wanna get with "push" days but maybe take out a tricep isolation add in a chest isolation exercise? Peck fly/cable crossovers are great for it. For the pull days think of switching out one of the normal back exercises with a lower back lift. Probably only on Friday since you have deadlift on Monday, so take out BB/cable row for it
What about how it handles weight? When you enter 1rm it reduces the amount you should do which I assume is to tapper off as you do your routine but is it too aggressive? Should I up the amount?
I'm gonna be honest, it's been many, many years since I've cared about 1RM/progression calculations, so I can't answer that. I just follow the numbers I lift and increase them accordingly
Do you increase the weight on all your exercises then? Or do you keep some accessory exercises at a certain level while increasing other exercises.
>Do you increase the weight on all your exercises then?
Of course I do, it's the only way to progress.
>Or do you keep some accessory exercises at a certain level while increasing other exercises.
Typically never. Everything increases over time
The way I progress nowadays is I do 3x8, then work up to 3x10, then 3x12, then up the weight and start over at 3x8. Sometimes I'll do like 10/12/10 reps, for example, if I have trouble progressing up to 3x12 from 3x10. For the heavy compounds I'll do 5x5 or 3x5, and if I can pump out 6+ reps on the final set I know it's time to up the weight
Thanks for the help. Looking forward to tomorrow.
Is soap a meme?
I am a complete beginner and I mean BEGINNER)
Former fat frick and current skinnyfat frick
Is the routine
Daily
>couch to 5k cardio daily for a month, then push to 10k
>yoga and stretching because I'm as stiff as corpse in rigor mortis
>basic core/upper/lower body bodyweight exercises
Along with a weightlifting routine (alternating upper and lower body) too much?
Where can I find a moron proof routine for the above?
Is it worth trying to find a friend at the gym to look after me at the start so I don't injure myself, or pay up for a PT?
I'm a total moron rookie so don't hold back
The lack of flexibility is honestly what concerns me the most, I am trying to follow "beginner" bodyweight workouts (one step above senior citizen chair yoga) and I fail to replicate their movements, I don't have the range of motion
I'm in my twenties yet feel retired, being fat your whole life is torture
Need help getting back on the boat. I was happy with my bulk and started a cut. But then I got sick as balls and haven’t lifted in 5 days now. I barely ate anything the first few days, and the last few I’ve just been eating garbage (completely my fault).
Do I just go back on my cut like nothing happened? Or did I frick up and should I bulk a little again?
I hate that I got sick. But I hate my own bad decisions even more.
>leg day
>jogging back home
>get in and my entire core/stomach area is fricking killing me
what the frick is this
it feels like when you tense up your core/abs, but it's doing it CONSTANTLY. It's like I got a stich jogging that has somehow moved from my side to my entire stomach
Would it be moronic to do strength work 2 days a week and calisthenics the next 2 days, then cardio then rest 2 days?
I fricked my elbow somehow and I'm getting mild cubital tunnel shit, mild nerve pain radiating from the elbow to the side of my hand. What do I do? I don't even know how I did it.
doctor or wait a day, if it doesn't get better go to doctor
I cant do squats or deadlift due to kneee injury, i do curently only Walking lunges, do i need anything else?
i went to do dips at the end of my session (after destroying my pecs) and i felt a sharp-ish pain inside my left chest muscle and noped the frick out into the locker room
i'm back home now and it kinda hurts when i flex that specific part of the muscle
did i frick my shit up or is this normal and i should just let it rest?
Does anyone have a reliable cheap way of removing chloramines, radium and barium from a well, or well water?
I fricking hate fish so fricking much you don't even understand bros.
>leg days always started with squats
>never really did a proper warm up routine, only dynamic stretches + 10 reps just the bar
>could never get above 2plates no matter what, legs always felt like they weren't even working properly
This was me for like.. two years straight. Just spent more time on the leg accessories and didn't care about squats, but
>finally caved and did a proper warm up routine
>5 minutes stairmaster, foam roller on legs, mobility movements leading into my usual warm up
>first set is 1plate, felt like I had zero weight on the bar
>felt like I had properly functioning legs for the first time in years
>immediately squat 50lbs higher than I used to
>did 3 plates for 4 reps out of fricking nowhere at the end
I'm a fricking idiot. Please do your warm ups, bros, don't waste your time like me. Is there anything else I've been missing out on?? I can already do the 1/2/4 plates on the other lifts, fwiw
>>am i just giga weak?
>How much you weight?
90kg, my bench is 60kg x5 so i thought i would get more. working on it then
is arnold press a good substitute to ohp?
Not really imo. It's essentially the same as dumbbell OHP, but with a fancy movement. Decide which is more important to you: dumbbell OHP or barbell OHP
are there any other good alternatives to OHP for someone with shit shoulder mobility? I'm working on mobilizing them, but I don't want to stop lifting either.
Adderall for better concentration and energy then viagra to balance out the vasoconstriction of the stimulant would this be the ultimate pre-workout?
Is sumo DL close enough to a squat that it can split the difference between squats and DLs in a minimal program? Maybe with goblet or zercher squats thrown in as a warmup to keep the squat pattern grooved?
>Trap knots
>It's always trap knots
I hate these fricks like you wouldn't believe. 3 days in a row I've been attacking my back with a lacrosse ball and popping those suckers, and I still wake up with stiffness and pain in my shoulder blades
Is it possible to add a past workout on the Stronglifts app? I didn't add yesterday's and can't figure out how to do it
i'm the guy with the pulled pecs
i have 3 days until my next push day (i do PPL)
is that enough rest or should i take a week or 2 off and do yoga/cardio/walking instead?
Next chest day, warm up slowly, do a bunch of super light reps and feel it out
If it's still fricked, don't do anything else chestwise
Benching reduces OHP mobility
The best thing to do for OHP is to skip bench and OHP more
Eating more and practicing the valsalva maneuver.
I had a mental stop at 3pl8 and then like 9months later I hit 4pl8atg because I worked on not thinking about the weight but focusing on cues and hype
Supersetting antagonist movements is actually ideal supersets. It stretches the tight muscles while pumping blood
All your big lifts should NOT be supersetted though. So I never superset squat, deads, bench, rows, OHP, pullups, heavy curls or heavy extensions
Keto can help treat certain mental illnesses
Illegally download Starting Strength by Mark Rippetoe.
Run the program, add accessories as you see fit as long as they don't affect your big lifts and eat. Once you stall out enough, you can cut and move onto a building or power program and be set up for success
>starting strength
doesn't that turn you into a wide hipped bottom bussy boy?
>wide hipped bottom bussy boy?
not if you do the progression properly and your legs, hips, and core should be the strongest muscle chain in your body because it is the one that is constantly load bearing and the center of your gravity and movement.
Just do Racked Carries + OHP for more benefits.
In that program you will ALWAYS do the following: Deadlift the weight up, clean the weight into a racked position, walk and do overhead presses at the end of the chosen distance.
Frick starting strength, that's what should be practiced its functional strength and you will be doing that IRL in physically demanding jobs either way.
>all your big lifts should not be superset
Well shit then… wanted to ss db bp with one arm rows, they’re not that heavy, doing 3x12, but I’ll probably end up stalling faster on these lifts
>Since you have 2 rest days in a row just add it today and tomorrow's the following day etc until you take 2 rest days and are back on track
It's nice of you to spend time replying to people's questions but it doesn't answer my question of whether it is possible to add a past workout or not.
>If you only workout 4 muscles, only 4 muscles will grow.
But pushups hit chest back and triceps, bench hits chest and triceps a bit, combine those things with curls too then it sounds like to me as if I could be getting some fine upper body exercises. It's definitely not optimal and there are definitely muscle groups that are upper body which I am not hitting, but with those I am guessing that I could look at least somewhat buff depending on how much I do it. I'm reminded of people in jail who work out in their cells doing for the most part pushups, and those that have been doing it frequently for a longer period of time seem to look pretty buff with just pushups alone. I'm not looking to hit my peak physical state, but I am wanting to get buff, and I'm just wondering if that may happen as the best outcome of working out those muscle groups.
Started lifting about three months ago, squat was 65 lb on day one (maybe wasn't my max but wanted to take it slowly) and now is 210 lb.
215 seems to be an impenetrable barrier for some reason. Other than the obvious (optimizing form/diet/sleep), what can be done to address this? Should I decrease the weight and increase the reps for a couple days?
(Started on the second week of 2023, so not quite three months, but that was the number on the top of my head)
Can I superset a push with a pull?
For example superset one arm db rows with db bench press?
Also, is there a benefit in lifting “fasted” vs lifting after a meal?
I usually don’t eat in the morning before going to the gym more than a slice of bread with a coffee.
Also can I superset bicep exercises with tricep exercises?
A couple questions bros
1. What can I eat/drink that will remove my appetite? I want to eat something that’ll give me an upset stomach or make it so I don’t want to eat.
2. Is preworkout a meme or does it have some use?
>What can I eat/drink that will remove my appetite?
water
> I want to eat something that’ll give me an upset stomach or make it so I don’t want to eat.
you dont want that you fricking moron
>2. Is preworkout a meme or does it have some use?
can make sense if youre having a shitty day, i wouldnt rely on it though
>Also can I superset bicep exercises with tricep exercises?
yes
Do carnivoure diet helps with autism and/or mental moronation?
Could somebody spoonfeed me a /certifiedDYEL/ workout regimen? I want to actually work out properly instead of doing random chest exercises that I read about one time
how do you deal with the errant call of the void?
Scream into it, never stop
Yeah, that's fair. Some days you just wanna fall though.
I can do 20 bodyweight diamond pushups per series, what should i do now? Should i go for >20 pushups, or increase weight with backpack heavily so i can get max 10 reps?
Depends on if you're leaning towards strength or hypertrophy
If I eat one day slightly above maintenance and only drink a shake the next one, I'd lose fat right
Fellas I have large quads but fairly small calves, should I use shorter shorts? What kind of pants can I use for the purpose of showing this off? Skinny jeans look like shit
cutting season is coming up soon. are there any good resources or examples of good cutting diet plans as far as meals for macros? fricked my cut up last time not eating enough protein/fat
You probably ate enough protein but not enough fat.
Just increase your activity/intensity/volume/frequency and maintain what you eat
I mean yes, but shakes are shit nutrition
On the second day eat one hamburger or something with real nutrients
RDL form: do you move your knees to get greater travel down your shins or do you just limit it to how far you can hinge your hips? My mobility seems to lack to really get that deep stretch and it feels like i get more hamstring activation if i allow for a bit of movement at the knees at the bottom
>The hottest, tightest women go to church
>Your loss I guess
This is how I know you're never been outside. 9/10 Bible camps are just adolescents/teens having sex, you do realize that, don't you?
>Spouts rumors and hearsay spread by atheists
Okay, big guy. Let me just say some bullshit here to try to make my point
Where exactly is the line when it comes to posting NSFW pictures on IST?
pic like that uncensored is fine, actual titty with nipple, vag, or butthole is not. You know the difference when you see it between a porn picture and a model picture
Are there pros and cons when it comes to using dumbells for squats vs barbells?
There are virtually no pros to squatting with dumbbells.
NTA but there are infinite pros if you don't have a barbell
Lunge Squats/Bulgarian Split Squats are inherently easier with dumbbells other than that not really no.
I’ve been losing weight from 230-170lbs, and hit a hard stall. Does anyone have any advice on getting past this plateau?
I'm starting exercising and muscles just start hurting very quickly, then keep hurting for two-three days. I didn't even squat to failure but had mild problems standing up for three days. The pain is tolerable, it's just weird and it would be a deal-breaker if I didn't work remote. This also didn't happen when I tried getting into exercising years ago. Is this a common problem?
I started lifting for the first time recently and curled a straight 45lb Olympic bar and now I have lingering forearm pain on the left arm near the right side of the left arm between the bone and meat of my forearm. I already warmed up before that using a 25 and 35 lb straight bar. My questions:
>Will the pain go away? It’s not a sensitive to the touch pain, it’s a “I have to press it deeply or curl in the same fashion” for it to hurt
>what did I do to cause this? I curled completely straight up, wasn’t too wide and I don’t think the grip was too narrow but maybe it was? Is the curl supposed to be angled? Was it because my wrists came on a straight fashion with my arm?
I need advice please
how bad is the salt in canned beans, chickpeas, tuna, turkey, hering etc.? i know salt in general isnt bad but that kind of salt is different right? i know eat real, fresh food etc and u gotta be careful with the mercury in tuna but for bad times i have to rely on them somewhat soon (+ eggs and dairy), is this gonna kill my gainz?
Get oats instead and deli cuts, you can probably get better meat quality deli cuts cheaper than canned meat either way, saves on the costs...
ye i got oats. thing is, ive already got the canned stuff here, which is why im asking. its more about the meat/protein, which im not gonna be able to afford over the next few weeks so im gonna use up my canned stuff but eating them in excess seems wrong
I’ve done ICFv2 for 4-5 months and started to plateau.
Can you recommend me an intermediate bady building program? I’ve looked into PHUL, but having two days (or more) of “rest” between upper and lower body days seems too much…
I’m more of a full body person
body*
You want to work the same muscle groups 2 days in a row and rest the third, day 1 heavy set day 2 volume set and so on to grow in size and figure out the rest from there if you truly are "intermediate" level trainee.
Yeah, maybe I’m not an intermediate lifter yet… even a beginner body builder program would be good for me
Thanks for the tip
Is this acceptable for covering chest/tris?
>Bench 4 x 12
>Cable fly 4 x 12
>Overhead tricep pull 3 x 12
>tricep pulldown 3 x 12
>Assisted dips x F
> Assisted dips.
Frick off homosexual.
I'm not doing straight dips at the end of a workout and eating shit moron
maybe do them when your triceps arent completely fried then? like after doing flyes?
Or prior as a warm up.
i have shoe size 44-44.5, i wear socks that are sized L 43-46, yet all my socks "dig" into my skin. its not painful but it looks bad and idk if it affects circulation of blood into my feet.
i havent had this when i was dieting but since i started clean bulking and eating more carbs again this problem reoccured. should i just buy socks are size larger or should i see a doctor about this?
I'm looking for a new exercise app. I've been using SelectTech for bowflex, I like the videos it has to explain exercises I'm unfamiliar with and that it tracks progress. I'm hoping to find something similar but with something to help me build my exercise plan to focus on strength or mass. Does anyone have any suggestions?
is there a way to get back into the sexzone once you are friendzoned?
Why am I not getting stronger? I can't get past using 30lb dumbbells for my overhead press. I always hit failure at 8-9 reps.