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This is a pic of me in the "hole" of a squat. Is it low enough?

Also, QTDDTOT
>>
no. Sink your ass and keep your back in the neutral position at all times. that acute triangle your making is gonna fuck up your L5.
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>>40776517
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>>40776517
your calves are long as fuck wtf
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>>40776517
>lowbar squat
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>>40776517
That is the worst squat I've ever seen christ man I'm going to fucking vomit it's so bad
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>>40776634
:)
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>>40776517
you're gonna get injured, lad
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I have a lot of difficulty reaching a low bar rack position due to shoulder flexibility. Ways to improve?
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>>40776620
What does this mean? Keep my back str8er?
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>>40776620
no op
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>>40776517
>when your calves are longer than your torso
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>>40776517
that's a terrible squat. rounded lower back because of muh lowbar
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>>40776675
It's a weird angle, my calves really aren't that long
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I don't even squat and I can tell you this doesn't look right
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first thing is first, put a bra on.
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>>40776517
I didnt know Joanns Crafts had a gym
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is this post serious? you're back is more horizontal than your thighs are...
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>>40776517
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>>40776517
your feet are too wide and you lack the mobility to support that position.
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This has to be photoshopped.
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>>40776517
You have the body of a kid that wears flame shirts and airwalks.
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>>40776517
Post body

You have the weirdest proportions I've ever seen
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>>40776517
>these are the people making manlet threads
>>
>scratches out face

would be near impossible that your face isn't your best attribute considering the train wreck that is your body
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>>40776848
Thanks for a good response
>>
>>40776517
This is shopped right?

I mean... isn't the femur supposed to be the longest bone you have?
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>>40776878
I swear it's the angle. Me calves are jutted outward. They are actually not long at all.

U guys bully too much for me to post body
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It seems like you don't have enough flexibility in your hips, so work on that. For now, find a way to elevate your heels so that you can squat deeper. Also, the bar seems to be too high on your shoulders.
Find the spot where the bar 'falls' just above the scapula and bend your chest over more. Watch this vid https://youtu.be/dMFCKhmcKtI?t=700
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>>40777023
Thanks bud
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>>40776517
Brah, keep those feet on the width of your shoulders and stand in smaller angle, or the only thing you gonna make is trip to snapcity
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Please post a full body shot op.
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/Fit/, how do we continue to live our lives knowing that we're just a dime a dozen?
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>>40776517
>an actual good morning low bar """squat"""
huh

also someone pls post that image with farmer walk rep count / rest time
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>>40776702
Then your legs are too fucking wide
Keep them closer
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>>40777223
and by "rep count" i really meant "steps"
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>>40776517
>tfw you realize pretty much nobody on /fit/ realizes how fucked up leverages can be and how it affects your lifts.
https://www.youtube.com/watch?v=Av3LO2GwpAk

The kid has long as fuck legs and like 1/3 of is body is torso. Of course he won't be able to squat to depth.
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>>40776663
1. Hang from pull up bar for 1 minute arms shoulder length apart

2. Up and arounds using resistance band

3. Lying resistance band pull aparts

>>40776517
Can tell bar placement from pic, but it looks like it is placed too high for the width of your stance the the levels of your flexibility. Biggest glaring issue I see is your ankle inflexibility.

>>40776676
Ask me how I know you don't even lift
>>
rate my garbage 2pl8 box squats then.

and yeah op pic has some funky proportions
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>>40777393
https://youtu.be/x51msTAIi9I

forgot link lmao
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>>40777319
THANK YOU
Not even op
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>>40776517

how long should I usually wait after lifting for recovery?
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Do linear progression routines always assume you're bulking?

The reason I'm asking is, I want to switch to Texas method, but I'm afraid it is horrible timing since I just started a cut.

I was/am on starting aesthetics bulking edition.
>>
first question are you lowbarin the bar? with this levarages its only option, second try with plates under your heels I feel like with wl shoes you will just touch the depth and that is all that matters desu you dont need to go ASS TO GROSS
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>>40776517
you need to get your knees out more and get better ankle fleixibility, possibility hip mobility too, looks like your lower back is rounding to allow you to lean forward to maintain balance.
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>>40777703
They assume you are adequately recovering from the stress being put on your body through training.

Try switching to the TM and attempt to continue making progress while cutting. When you begin to stall deload training weights by 10% and maintain deloaded weights until the end of your cut.
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>>40777703
>>40777703

starting strenght or texas method where never intended to make you a asthetic bodybuilder but strong motherfucker, If you acutaly read the book texas method was from programming for weighlifters

texas method is to max out int strenght, not max out asthethics

If you want to cut and you are really int (maxed all out what starting strenght had to over) you will likely lose strenght, you can mantain if very slow cut, but cutting + getting stronger happens only for roiders at real int level

for me

cutting: do some strenght mantaining routine (do not aim to be stronger, like if it goes for 2 months choose weight that is moderate to you and keep it for this peroid, if you own it like a bitch you can add like 5 pounds)

bulking: TEXAS METHOD BABY

also

>cutting before 5pl8 squat

pic related
>>
Why am I looking better despite shitty strength gains?(lifting 6 months)started off at 155lb skinnyfat, cut to 135lb, bulked back up to 150, and I'm now at 145lb looking as lean as when I was 135lb. But my bench only went up from 95lb x5 to 130lb x5, Went from 1 pull up to 8. I'm definitely not big but I'm still improving in appearance more than strength.
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>TFW lifted today and consumed maybe less than 2000 kcal
FUCK
Can I make it up tomorrow, or do I need to go to the corner store for some protein bars
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New to getting fit, started around the turn of the year.

I've been cutting for almost 3 months, around 700-800 calories under maintenance and I feel like my workouts are getting worse and worse. I'm lifting less, and when I run I'm feeling completely out of breath much sooner.

Is it normal on a cut like this to have shittier and shittier workouts? If not, what do you think I can do to get better? Sleep more? Eat more protein?
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>>40777319
Holy shit this needs to be stickied. This is me the other day. I have been struggling with squats for fucking years now. Why the fuck does no one ever mention this???

Also is there a way to measure your proportions and calculate how low you should be squatting?
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Hip pain

I've been having hip pain and tightness for about 3 months now, I haven't squatted or deadlifted in 15 days and it's become better, but I still feel tightness in my hips when I externally rotate, so much so that when I bench and try to spread my legs apart, I can barely do it, and if I manage to do it my hips pop and I feel pain from it.

I've realized I have slight ATP and I'm working on fixing it (stretching hip flexors, back, strengthening abs, hamstrings) and I've heard how that can cause hip pain and tightness.

I'm gonna post a vid of me squatting as first post, any help is appreciated, I've tried loads of stretches and none of them seem to help (maybe I didn't have enough volume? I only stretched 4-5 times a week)

tl;dr I got hip pain and tightness in my flexors and when I try to externally rotate and stretches won't help.
>>
https://www.youtube.com/watch?v=zcf0lHF1lY8

op from future
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>>40777134
Rather a dime a dozen than a drop in an ocean.
We're all going to make it, man.
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>>40777965
S N A P
N
A
P
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>>40777965
It's an impressive lift, but what really fascinates me is how it is possible that this person hasn't snapped their shit yet, seriously that looks like it's all back doing the work
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>>40777992

well layne is lifting like for 20 years now?
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>>40778017

false, look up how his hips shot up first, he squats it but its true he need fucking solid back to get up from this position
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>>40777855
>800 calories
What the fuck, how do you survive?
I´m not an expert, but this seems really unhealthy.
You are not eating enough carbs for your workout.
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>>40777134
>Special

No one's special. All you can be is your best. Who cares if there's a million other attractive guys? You have to be in there. Imagine that was just a webm of attractive girls, I'd want to fuck all of them regardless.
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>>40777965
Every now and then this happens in my form. My ass and legs will rise slightly quicker than my back. Next thing ya know I'm doing that shit
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>>40777319
>>40777652
>>40777856
You are all wrong.
He needs to work on his flexibility and put those feet a bit closer, but anyone, short of grossly disproportioned bones (not like OP's case, I'm talking actual genetic defects), will be able to squat A2G once they train some proper flexibility.
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>>40778106

if not stupid proportions like layne you arent tight enough in upperbody and you dont push your chest high enough, happens to me too from time to time
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How dangerous bench dips really are? I'm a cheap fuck and looking for a substitute for regular dips, for which I don't have the equipment. However, I don't want to destroy my shoulder joints.
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When I'm front squatting how the fuck do I keep my tris parallel with the ground? Do I just have shit mobility? I can't seem to get them parallel unless the bar is on my Adams Apple

T. 5'9
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>>40778139

>bench dips
>dangerous

bench dips are for weak fat folks and old ladies arent dangerous at all
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>>40776876
Loooooool
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havent been here in a few months, do we still have that google drive with all the ebooks on it?
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>>40778126
I recognize flexibility is a factor (and one I am working on) but are you really ignoring proportions? Look at the 2nd half of the vid that >>40777319 posted with the comparison of the two guys. Do you really think that second dude with the mutant femurs is gonna be able to squat like the first guy just by being more flexible? Fuck no. Proportions have a huge impact and worse yet you can't improve them like flexibility.
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Do people stay on creatine forever? Should I stop taking it for summer to improve aesthetics? Would doing so improve aesthetics?
>>
>>40776517
No, even with your lower back rounding, you are about an inch above parallel(hips crease does not go bellow top of knee >>40776620
). You need to get your knees out better, and probably move in your stance a bit. Your legs seem to be caving in a bit which is affecting your depth, because you don't have the flexibility to maintain a knees out position in the bottom of your squat. Work on the flexibility of your hip and groin muscles. Also, if you have 50 bucks to spend on some cheap squat shoes, then get some. You appear to have long femurs, and squat shoes will help you get another inch or two deeper without rounding your back. If you are poor, then try putting some small plates under your heels. Do not worry too much about your forward lean, so long as the bar is staying over your mid foot. Those are simply your low bar squat mechanics. Retards with oompa loompa femurs like >>40776669 and >>40776737 will insist you front squat your low-bar back squat. With your proportions, you will be lucky to quarter-squat without your lower back rounding with that form.

>>40776663
Buy a micro-mini band(the red one, doesn't really matter which brand), and do band pull aparts and shoulder dislocations every day. Doing that I moved each of my hands in an inch after a month.

>>40777393
>>40777409
You have a beautiful rippetoe-style box squat.

>>40777688
Depends on your level of training, and what workout you are doing. Assuming you are a beginner and doing a standard LP routine, you can workout every other day. After 3-4 months it usually becomes every 3 days or so, and so a light day is usually added on the mid week workout. Buy SS and read it.

>>40777703
Texas method is pretty brutal. Unless you're genetically very gifted, it isn't a good idea to do on a deficit. I'd recommend a 4 day split(main lift for each day with accessories ) or PPL while you cut, and then switch to TM when you transition back to bulking.
>>
>>40778379
It should improve aesthetics, you'll retain less water.
>>
>>40778128
Thanks I was looking for a fix
>>
Have any of you experienced deep vein thrombosis? If you did, were there any physical symptoms or was it something like a throbbing feeling in the back of the leg?

I'm not a hamplanet but I was on a long plane trip two weeks ago, got sick for a few days and my leg started feeling odd since then.
>>
>>40778042
Honestly, it doesn't feel that bad. When I'm not exercising, I feel fine, don't even feel hungry because I'm eating a lot of satiating food instead of shit food that leaves you hungry.

I can try and get more carbs before an exercise, maybe I'll cut harder on days I'm not going to the gym. I just don't want to fuck up my weightloss progress because that's my number 1 goal right now and it's going really well.
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>>40778204
Try checking for it in the archive
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How do I learn to like squats. They kill me and I dread them every session. On the other hand I fucking love diddly ohp and benching
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>>40778126
>short of grossly disproportioned bones
you need to study physics. lmfao
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>>40778253
>conveniently ignoring the "short of grossly disproportioned bones" part

>>40778733
what's your point
>>
>>40778586
You grow to love the DOMS, then they leave you forever, then you do squats to try to get the DOMS back.>>40778733
>>
>>40778982
My last round of doms was serious shit. Physical pain on the heads of my quads. Shit sucked. Also I usually throw in an accessory to chest or shoulder on the respective days. Did incline bench for first time yesterday. Front shoulder and upper chest are destroyed today. How bad is my ohp gonna be tomorrow
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>>40776517
what the fug :--DDD
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>>40778429
Creatine makes you retain more water.
>>
>>40779100

KEK
>>
>>40776517
Did you remember to put a squat plug in your "hole" op?
>>
not even parralel
>>
>>40776517
Your ankles and hips are very inflexible
Your core is soft
Put some plates under your heels and work on the issues mentioned above
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>>40778982
>Leg DOMS
>Loving it

Maybe if you're NEET and can just sit around all day
>>
>>40778106
some honest advice that helped me, is to train split squats and really anything else that will help hamstrings. you're probably a quad dominant squatter, and once you're tired or distracted, your hips, glutes and hams pass a lot of work on to the quads, resulting in the ol' SNAP form.

take this with a grain of salt, obv, but try out working more glutes and hams, then hitting squats, it might help
>>
Redpill me on water weight.

Is it normal to lose weight more quickly at the beginning stages of a cut, or am I screwing up with my dieting or TDEE calculations?
>>
>>40776595
Could you explain what you mean by acute triangle please?
>>
>>40778139
too much internal rotation
use 2 chairs, or just do close grip bench
>>
>>40777828
>Muscle weighs more than fat
>hypertrophy builds more size than strength
>>
>>40777839
>miss calorie intake fire 1 day
>think any and all gains are lost for the day
How's you're first 6 months of lifting?
>>
My diddle is 450 for one. I can only squat 225 for 5. I don't train my squat but imma start again. Will diddle go up if i squat only 3x per week and rest diddle for month or two?
>>
>>40777896
Assuming the pain is occuring at the bottom of the squat, you are more than likely impinging the labrum of your hip on your femur(anterior femoral hip impingement) by squatting lower than your hip anatomy will allow. ATP exacerbates it because your pelvis being tilted means it impinges sooner, but, even upon fixing that, you will still need to be careful about your depth. You won't need to cut it much. Only an inch or two so that you no longer feel that impingement. https://www.youtube.com/watch?v=IxAVJkbTf0M
>>
>>40780539

Probably not, if there's that much of a disparity between your squat and deadlift. You probably won't get much weaker (although your tech might be off for a session or two once you start deadlifting again) but it likely won't go up noticeably either.
>>
>>40780801
Thanks. Would you just LP squats in this scenario?
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>>40780831

If you can make progress that fast (you might need to start with deflated squat numbers if you haven't been doing much of it - give yourself some sessions to build momentum and make sure everything is looking right before it gets hard) then there's no reason not to.
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>>40780374
i like this approach
>>
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>>40776517
I'm 5'7" (pls no bully) and 160 and wondering if I should bulk or cut to get thicc. I feel like I could go either way. I want to exercise and gain muscle because I read it works wonder for the brain and I want to get off zoloft but don't want to bulk if I'm just going to look like utter shit. I'm trying to get the thicc aesthetic without going turbomanlet.
>>
>>40776517
Don't listen to the faggots saying your proportions are preventing you from squatting to depth. What you need to work on is your hamstring mobility. Currently your hamstrings are too tight, so instead of you bringing your hips down all the way to achieve depth your hips are going as far as they can then your hamstrings are pulling them down and forward. This is resulting in the lower back rounding you see.
Another thing you should work on is your ankle mobility. You can't reach proper ankle dorsiflexion currently. If you could you'd be reaching depth, your back would still be rounding but you'd be reaching depth.
Also your torso angle is too acute when considering the placement of the bar. If you're going to place the bar that high you need to be more flexible in the ankles, hips, and hamstrings so your torso doesn't lean as far forward.
Basically you don't have the requisite mobility to squat so your body is compensating by pulling and pushing different muscles to get your body in the position you're trying for.
>>
>>40776517
Your knees can track past your toes. You're doing a common bit of bullshit called a squat morning too. And yeah, that isn't even low enough to qualify as a legit pl squat, the hip crease is clearly higher than the knee crease. Ass to grass would be a start.
>>
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Is it possible to remove the plateau effect your body has?

I was born with muscular dystrophy and my parents and some of the top doctor's in the field, such as ones who operate from the Mayo clinic(ironic name for a health place), said it is impossible for me to exercise. I accepted it and for a decade I got fatter. One day I was bored, started dieting, lost 60 lbs in 6 months, started working out, lost another 60 and my strength has increased.

Like, really fast.

Like, really really really fast.

Originally I couldn't lift 15 lb weights, but now my strength after 6 months has increased by 1,000%.

Am I going to lose my hair?
>>
I have 200 calories left over in my quota, enough for a protein bar, or 5 slices of bread. I suppose the bar is better, but I've had 2 of those today already and they give me the fartz.

I don't mind the fartz, but would it be unhealthy to have a 3rd?
>>
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Would testosterone enhancing nutraceuticals lower my bodies ability to naturally produce testosterone? Pic related.
>>
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Im doing Intermittent fasting,and eating just one meal a day for weight loss.

Does it matter when i eat it?
I want it be either in the evenings on in the mornings, But does eating before/after sleep make any difference to weight gain,energy levels throughout the day etc.

I always exercise fasted, e.g. some hours before eating.

So which is the best time for me to have my meal? or does it not matter at all when i eat?
(pic related, my meal yesterday)
>>
I can't do chin ups. No chinup assistance machine in gym.
Can I use lat pulldown machine to simulate chinups?
>>
when you completely relax your stomach, does it go completely out?


like, do you go pregnant?
>>
>>40782930
also interested in if this is normal.
cause i always have my abdominals tenses for good posture and tucking in my belly
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>>40778982
nothing like the burning feeling in your glutes after heavy squats
>>
>>40780361
the shape/angle your spine/quads are making
>>
>>40780361
basically what hes saying is stop leaning so far forward and dip down more. ur not low enough and the only reason it seems like ur hitting depth is because u just bending over.
>>
>>40780539
it will improve your leg drive if you do sumo and your erectors should be stronger too, this being said don't skip diddlys just because they are disproportionately stronger
>>
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How much should I be eating per day?
I do bike around 40 minutes per day(200 calories burnt according to some app I use)
20 yrs old, 183cm, 82kg, around 20 bf%.

I tried scooby's calculator but I'm unsure what I should use for exercize since I do a bit of cardio every day.
>>
>>40780361
>>40783061
yeah,you're basically turning squats into deadlifts
>>
>>40781255
I'll take the middle left bod goals.
>>
>>40782930
>>40782946
come on guys, someone answer
>>
>>40776517
Ok /fit/. Gimmie a step by step on how to take good pictures. The sort of shit you'd post on instagram or tinder to make normies and girls think you're jacked.
>>
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anyone ever get something similar?
i woke up the other day with pain next/under my right shoulder blade. i didn't workout or anything prior.
many movement trigger pain, like moving my right arm or neck (to a certain extent). im thinking it's a pinched nerve, but im really unsure.
anyways, any tips on how to get rid of this?
>>
>>40783328
maybe it's bad sleeping posture and your right shoulder not being covered by a blanket thus it going cold
>>
>hit shoulders and traps on Sunday
>rest Monday
>it's now Tuesday and I still have DOMS

Should I work chest and tris today? Lactic acid in my muscles doesn't necessarily mean they're still recovering does it?
>>
>>40783567
>totally hit my chest and tris brah
>but I have no idea what DOMS is
>>
>>40783587
It's been 48 hours, which is generally the time that's recommended for recovery been workouts, I'm just not sure whether DOMS necessarily means I'm still recovering or if it's just leftover lactic acid that will be flushed out when I get some blood into the muscles. Can you give me a straight answer without being condescending?
>>
>>40776517
Is it high bar? Then no.
If low bar, then just, maybe go an inch lower.
>>
>>40777777
>>
>>40783615
doms doesn't matter at all, just go work out
>>
>>40777223
That was strangely motivational
>>
>>40783615
DOMS has nothing to do with lactic acid.

You shouldn't be doing a split workout if you are this fucking new that you both don't know what DOMS is, and are still getting DOMS. Do a beginner program like Starting Strength or Phrak's Greyskull LP.

And FYI, just ignore DOMS and continue your schedule as normal. DOMS goes away after a few weeks on a beginner program, and it will lessen after you are warmed up.
>>
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Keep cutting or start bulking?
Currently 6'5" 214 lbs.
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>>40780260
I have a fulltime job loser, maybe you should better yourself so you can sit around and enjoy squat DOMS instead of acting like a faggot because you haven't invested in yourself as much as I have.
>>
>>40782930
post pics woman
>>
>>40777319
Holy fuck
>torsolet legs parallel untermensch
>>
>>40783720
Start lifting.
>>
>>40783854
I do but I don't make much progress, I've been stuck on 110 lbs bp and 140 lbs squat for about a month. Deadlift has been going up steadily but it's still only 2 pl8 and I think my form is shit anyway.
>>
>>40783854
Kek
>>
>>40783906
None of these weights are counting the bar, I should add.
>>
>>40783926
>None of these weights are counting the bar
that's how most people count them. you remembered to not count an extra 45lbs to make the lift rounded right?
>>
Should I trust a weighing scale that I bought from Walmart? It seemed accurate at first but now everytime I go to the gym the scale there says I'm 6 pounds heavier than I should be.
>>
>>40783926
literally why not count the bar, its not like it weighs just a few pounds, its heavy and besides different types of bars are different weights, stop this silly meme
>>
>>40777856
my legs are extremely long and my torso is extremely short and when i started my flexibility was extremely bad. yes, some rare and unlucky people are physically incapable of squatting beyond parallel due to problematic hip structure and hip joint shape, but 99% of the time it is a mobility and a technique issue. even now, my squat can't get to proper depth unless i load an excess of 100 kilo on it, otherwise the centre of gravity is all wrong and my back rounds. i squat 4 plate. take this as you will.
>>
I have no idea if I have shit genetics or have fucked up seriously.
I'm basically DYEL mode but I can lift more than most people at my gym with 'good' bodies, I lift more and lift for more reps but I basically look like a skeleton.

I eat at a surplus but I also do loads of cardio since I like being pretty fit in general. What the fuck am I doing wrong? I seem to be building strength pretty well but size hasn't really changed since I started.
>>
>>40785247
do more sets of the same weight.
>>
>>40776517
My preworkout smells nice but tastes disgusting, like a bitter, salty aftertaste.
Should I try sweetening it with a spoonful of sugar, or would it be best to buy a smaller tub of something else and alternate? I can't stand wasting a nearly full tub though, so I don't want to throw it out
>>
>>40785460
stop eating cum
>>
>>40785247
You didn't post any lift or body stats, so we have no idea.

Don't compare yourself to people at the gym with good bodies. They are probably on steroids.
>>
>>40783811
i'm a guy
>>
>>40785521
bullshit.
>>
>>40785479
Sorry I'll be more specific.
I don't go to a huge gym so when I say 'good' I'm not talking about some huge ass mother fuckers. Just people that have an obvious 'I go to the gym' body.
I weigh 185lbs and am 6'2, I have a slight concave in my chest so my chest area doesn't really seem to fill out at all.

In terms of lifts I'm not really sure what you'd need. I started at a 44lbs bench and am now up to 165lbs for 8x4. My decline is 79lbs 8x4 but I've seen virtually zero size improvement in my chest, just a strength improvement. I have 15.5" biceps (I presume the way to measure is to just flex then wrap a tape measure round), I curl 105lbs for 8x4 when I started at 33lbs but again, I've seen a tiny gain in arm size.

I don't know if any of that is any use and yeah I'm aware that those aren't amazing stats or anything but I see people in the gym with very good physiques lifting half to two thirds what I lift and they look amazing and seemingly seem to put no effort into it.
>>
>>40785579
Sorry just to clarify, that's dumbbell decline (My dumbbell lifting seems to be better than my bar lifting)
>>
>>40785579
Why do you do 8x4 instead of 4x8?
>>
>>40785609
I just use a routine that a PT gave me when I started which was an 8x4 one so i just carried on doing that
Occasionally I'll go heavier and do lower reps and higher sets. I mean its only annoying because I'm seeing a strength improvement over time but no real size change.
>>
Thinking of trying intermittent fasting. Was wondering if I can take a ECA stack in the morning still for hunger suppressant or will that fucking up the fast?
>>
I want to lose bodyfat but whenever I go to the gym I have an irresistible urge to lift the heaviest weights I can find then stuff myself with food afterward. I have a slow metabolism and gain muscle very easily, but it is almost impossible to cut. Any tips?
>>
>>40785460

Not sure what brand of protein but I use milk and a spoon of ice cream in the same flavor as the protein in my shakes. Good for bulks, but if you're on a cut, you might be stuck with water + powder

Question - I sometimes see workout plans posted with volume ranges upwards of 150-200+ reps per workout, just for one section of the body. Usually in weird amounts like 4x10 and 5x12. That kind of workout looks and sounds stupid, am I wrong?
>>
>low bar

STOP
DOING
THIS
NEW
LIFTERS
>>
>>40785652
Become the powerlifter your secretly dreaming of
>>
>>40785648
I honestly don't know anyone that trains 8x4 but you. Most people train 3x5 or 5x5 for strength, or 3x8 to 5x12 for hypertrophy.

If you are interested in hypertrophy, you should increase you rep range to 8-12.
>>
>>40785684
>If you are interested in hypertrophy, you should increase you rep range to 8-12.
no, do 12 sets of 5 so you can lift challenging weight
>>
>>40785714
The guy is interested in hypertrophy. He does not have the same goals as you. Go away rippletits.
>>
I'm pretty sure the guy actually means 4x8
>>
>>40785736
>he thinks 12 sets of 5 is not hypertrophy range
>>
>>40785749
>he thinks 12x5 is more optimal than 4x8 for hypertrophy

I'm surprised you managed to get out of bed this morning with retardation that bad
>>
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>>40785749
>12 sets of 5
>>
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>>40785813
>>40785801
>he doesn't train for 10 hours a day
>>
>>40785650
Anyone?
>>
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If I do high heel walks at work will my calves get bigger?

Pic related
>>
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So some anon posted this routine some time ago, and im trying it out, but I have a home gym and cant do the exercises that require a machine (lat pulldowns and facepulls) what do I replace them with
>>
>>40786000
pullups
>>
>>40785928
just do what I did and play DDR for 5 years straight

>tfw you get a AAA on Cartoon Heroes Heavy
>>
Is one month enough to lower from 20% BF to acceptable levels? I'm bulking and I want to reap as many gains as I can before I cut in time for the summer.
>>
When I curl the middle of my forearm gets super stuff. Is this normal?
>>
>>40783305
Downward angle with dim lighting
>>
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>>40776517
Has anyone experiences with the PHUL routine?
I was doing PPL 3 days a week and progress was very slow.
>>
>>40786181
>PPL 3 days a week
why?
>>
>>40786189
Because I thought it was enough to hit each muscle group once per week
>>
What sort of weight should I be looking at maintaining? I'm 5'7(pls no bully), male and 80kg. I've been doing full body while I cut to try and negate any muscle loss. I still a lot of flab.
>>
Is really doing negatives the best way to get to do pull ups?
I have a very weak upper body and a big fat lower body and I can't pull me up even 1 cm. I have been doing negatives a couple of weeks, and I can feel some progress but isn't there a routine that'll help me get there faster?
Also any pull up tips are welcome
>>
How do you guys determine activity level when calculating TDEE? My routine is 30-40 minutes of bodyweight exercises every day. So even though I'm working out 7 days a week, it's nowhere near the intensity of an athlete or a professional bodybuilder, like that option on most TDEE calculators seem to assume, and the prescribed intake is definitely way too much for me. Do you guys enter your numbers in conservatively or just go by those numbers and cut/bulk if you're not getting the results you want? I'm about 5-10lbs away from my goal weight so I'm looking to maintain where I'm at, if not cut a little to really let my abs shine through. (currently 5'7", 136 lbs, tryna stay as lean as possible while keeping muscle and not going full skelly mode)
>>
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>>40776517
what the fuck is that OP, I am disgusted right now
>>
>>40786211
I just put that I don't do any activity (even though I lift 4 days per week). It's gonna put you at a little more of a caloric deficit since it isn't taking into account the exercise you actually do, but that means the calories you burn from exercising are just gonna be gravy along with the caloric deficit you impose from the calculated TDEE.
>>
How do I keep my back neutral? It always arches one way or the other because I can't really tell if I'm doing an exercise with proper back form or destroying my back until I leave the gym and it starts to hurt
>>
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>>40783720
Help please
>>
how do you guys not kill yourself when you start to go bald because of lifting
>>
>>40786546
I think this question deserves a thread.
>>
>>40786526
I'd say eat at maintenance and then just lift. Cutting and bulking shouldn't even be crossing your mind right now. If I had a gun to my head, I'd say cut.
>>
>>40779107
Thats what he said
>>
>>40776517
please post a pic when your back breaks
>>
>>40786592
>If I had a gun to my head, I'd say cut.
bang
>>
>>40782253
Just keep going to the gym and stop thinking you are stronger and better than anyone else.
>>
>>40786614
I mean I guess but assuming he doesn't lift I'd rather see him get skinnier instead of fatter
>>
>>40786592
Thanks, I guess I just need to focus on breaking the plateau. That involves deloading and then doing extra reps right?
>>
>>40786697
>>
>>40776517
stalled on the overhead press at 70lbs for 3 weeks now...... h....help

also
>not squatting ftg
https://www.youtube.com/watch?v=1m6vcyQqx_Q
>>
>>40786564
>>40786697
>>
>>40786706
deload and do 4x12 and lateral raises
>>
>>40783289
are you a skinnyfat? if yes then it probably is since i've got same thing going
>>
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A QT asian who lives in my apartment (different rooms, same kitchen) saw me unpacking my groceries and said 'you look really strong, anon'. She has a boyfriend though, what do /fit/
>>
>>40786893
>'you look really strong, anon'
thanks! you're looking pretty nice today too!

go about your business like nothing happened, because nothing happened.
>>
Can anyone post actual research papers on lifting routines that work?
>>
>>40786921

thanks, I wasn't really planning on anything but I just wanted to be sure
>>
>>40778143
been having this issue as well since i started front squatting. do the cross grip for now and in the off time just work on your wrist and joint mobility until you can do it the proper way
>>
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>>40786941
you're weak, your bloodline is weak
>>
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What sort of locking mechanism should I buy for 50mm dumbbells that will be used for a wide variety of excercises, considering weights will be changed frequently?

Or to phrase it differently: will the weights drop off when using a spring clip and the dumbbell is tilted 90°?
>>
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>>40786960
>no fap for 3 days
>normally wouldn't care about generic anime chick
>suddenly find this gif very titillating
>>
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every time I eat eggs or tuna (pretty oily) I get pretty dizzy and my heart feels "slow"? idk
Is it because of high cholesterol levels? It's been only 2 weeks since i started my bulk and i got this shit now

my friends says throw the yolk and eat the white ones only because yolks is pretty bad for you but i end up having to eat them because the day is about to get over and i havent gotten my protein
>>
Any advice to avoid overarching lower back for OHP?
>>
>>40786039
No its not.
to cut from 20 to 10% would mean a 200lbs guy has to lose 20 lbs.
Acceptable rate of a cut to keep your gains is 1-2lbs per week, so it would take you 3-5 months brah
>>
back gets sore after diddlys? im feeling it mostly in the center which is where the spine is?? im definitley not rounding my back but my form isnt perfect.
>>
>>40787121
bone sore or muscle sore

if bone
deload and work on form

if muscle
deload and work on form
>>
>weight gain and loss is determined by cals in/out
>sugar makes you fat

Redbull me on this. These two statements are mutually exclusive.
>>
>>40776517
Squat shoes or plates under heels

From the picture it looks like you have the leverages for super easy squats, short femers etc

Get the shoes and stop fucking hinging at the hips so much
>>
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>>40787357
>sugar makes you fat
sugar is fine but it's a waste of calories if you're looking for food with nutrients.

gotta get that good nutch brother protons n junk
>>
>>40785095
Pls respond.
>>
>>40787357
there's more to it. water retention. weight flactuates if you eat shit. you will look fatter even though you haven't gained fat.
>>
If I want more muscle all over, more balanced, do I do Starting Strength or Stronglifts?
To go into 70's big aesthetic, what to start with?
Thanks
>>
>>40787425
neither. do GSLP. Presses will go up slower but you won't stall. thank me later
>>
>>40787445
You've gone through it yourself?
How long?
Also could you post bod pls? If you want. Curious
>>
>>40787473
I'm a dyel who benched 65kg x5 in ~3 months and has done a shit ton of research on the internetz only to find out that SS will make you a T-Rex binchlet and SL is waaaaaaay too much volume for strength and should be actually used for hypertrophy from intermediate+ lifters. deloading and dropping your ego seems to be the only it works. It worked for me at least
https://www.youtube.com/watch?v=yqu3scZhamo
don't expect body changes because of a novice program, aim for strength initially. be patient, eat and sleep well and the transformation will happen slowly
>>
I go to the gym 5 times a week and i train to what i believe is my max.

I can see im growing, but i never have sore muscles the days after,
Am i doing something wrong?

I can feel i have trained the day before but its not like when i was a child and muscle pain was an absolute hell
>>
>>40787758
do you shower with cold water afterwards?
>>
>>40787056
Flex your glutes and abs. HARD.
>>
I am a 5'7" manlet
Will I look like I lift once I hit 1/2/3/4 for reps?
>>
I have two questions:

I'm on a diet and I'm doing cardio, already lost over 20kg (44lbs), still got around 20 more to lose.

Should I wait to have "finished" my diet before lifting or should I start now ? What can I expect in term of gains/improvement if I lift while being on a caloric deficit ?

Also can lifting be as effective as cardio in order to burn calories ? I'm doing 1 hour cardio 4 times a week, if I lift 4 times a week with a bit of cardio on the side instead will I lose as much weight ?
>>
>>40787899

Easily. Do accessory work too
>>
Ass to the grass!
>>
>>40787942
Cool, thanks!
I do accessory work but at .75/1.25/2/3 I still look completely dyel
>>
>>40787773
nope, hot showers
>>
I did my first workout two days ago and my body still feels sore as hell, is it this bad starting out always? Sitting down is torture
>>
>>40788094
oh, i just asked because since i've started doing cold shower i literally don't feel sour at all and my recovery time is good
i workout 5 times a week too so
>>
>>40777319
I hated this video from the first time i watched it. This dude drops a whole dimension. He projects a 3d structure (a skeleton) into 2d and starts arguing how resticted some people are due to their genetics. Even his extreme example of a person with long femur and short tibia could perfectly fine reach depth given a wide enough stance. But this "wide enough stance" is hidden in his projection, which makes his argument sound so compelling on first hearing..
>>
I fart like a motherfucker ever since i started protein shakes,
What can i do about this?
It smells like death itself
>>
>>40776517
That looks fucking terrible.
>>
Any good routine tracking apps for droid? Or should I just write shit down in notes?
>>
Thinking of trying intermittent fasting. Was wondering if I can take a ECA stack in the morning still for hunger suppressant or will that fuck up the fast?
>>
Guys,
How do i get rid of these god awfull protein farts?
WHenever i lift the sheets when i wake up it smells like a corpse is rotting under my bed
>>
THIS IS URGENT BUT NOT /FIT/ RELATED

A girl is about to send me some nudes but i dont have snapchat, if I download snapchat just for her will she know that I've only got her added, if so I'll just tell her but someone give me the heads up
>>
>>40789322
eat less protein
>>
>>40789322
eat leafy greens with shake and more probiotic foods in general
>>
>>40789343
But i cant do that.

I drink whey concentrate,
I heard swtiching to isolate might do the trick, is this true?
>>
>>40789374
if you're lactose intolerant then yes
>>
>>40789342
WHo cares fucking beta cuck.
Donwload the god damn app
>>
>>40789379
I can drink milk without a problem so i guess that wont work for me then..
right?
>>
>>40776595
He's below parallel, you memer. That's deep enough.

>back upright at all times
He's doing lowbar, you double memer.
>>
How 2 git thicc neck?
>>
>>40789387
rude 2bh m8
>>
>>40786252
I do something similar, give myself a little wiggle room.
>>
>>40789564
Get one of those head harnesses. You'll look like a complete retard though.
>>
>>40789564
just shrug with weights
>>
Failed every lift on ss today. Felt so weak. Legs were dead. Better luck next time kids
>>
Hello /fit/m8s, I have several questions. I hate going to gym so I'm lucky to have genetics to remain slim, but because of my lifestyle I still managed to get some beer belly (visceral fat). I want to lose that shit.

a) Is cardio (HR 140-175) good for losing it, or I should do moderate "fat losing" HR (110-130)

b) It is good to do low intensity (110-130 HR) running/walking right after HIIT training?

c) Is losing visceral fat based only on calories deficit, or should I pay attention to protein/carbo/fat % ?

d) Is L-Carnitine before training a meme or it really works?

e) I'm not required to drink disgusting protein shakes, am I?
>>
why does texas method have volume day, intensity day, etc?
wouldn't it make more sense to have them spread out, i.e.
>mon: bench volume, squat recovery, diddly intensity
>wed: bench recovery, squat intensity
>fri: bench intensity, squat volume
etc.?
shouldn't that lower overall fatigue?
>>
Is intermittent fasting a meme?
>>
>>40790221
>a) Is cardio (HR 140-175) good for losing it, or I should do moderate "fat losing" HR (110-130)
It doesn't fucking matter, but one is obviously a better use of your time
>b) It is good to do low intensity (110-130 HR) running/walking right after HIIT training?
It doesn't fucking matter
>c) Is losing visceral fat based only on calories deficit, or should I pay attention to protein/carbo/fat % ?
Mostly calories, but you want to eat loads of protons so you don't lose what little muscle you might have
>d) Is L-Carnitine before training a meme or it really works?
Anything other than proton powder is cheating
>e) I'm not required to drink disgusting protein shakes, am I?
No, they're supplements. If you're poor (or just a cheap bastard) and can't afford to buy real meat, then yes, you have to drink them.
>>
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does this power rack look safe to you?

not many options to buy where I am
>>
>>40790334
Doesn't look bad. Doubt your putting up huge numbers so I see no reason those safeties wouldn't hold
>>
Guys any tips to straighten my back when deadlifting? It always ends up rounding when I go heavy :(
>>
>>40790401
reduce weight until you don't round and then progress from there
>>
>>40790352
seller says the safeties should hold up to 500lbs before needing an upgrade and it's about $350

guess i'll go for it, thanks anon
>>
Would it make sense to switch to texas method if I can't progress on upperbody anymore but can easily progress on lowerbody following a starter program? I want to milk as much as possible my progress for squat and diddly but don't to be too weak on my OHP and bench.
>>
>>40790442
Yea my guess is it will easy hold least 400 and you prob not squatting that for years. Also are you in us? Look into titan t3 on Amazon. 400$ free shipping
>>
>>40790401
>>40790427
What do if top if back rounds slightly. Is it unavoidable I mean holding heavy weights kinda pulls shoulder making back look round on top
>>
>>40790490
nope, all the way down in Peru
>>
>>40790553
Okay anon good luck
>>
I want a new routing. I've been doin PPL for a year and a half and got bored of it despite making slow progress. Haven't lifted in a month but I definitely want a new routine.

What routine should I do? I was even thinkin about doin SS to start off with just for funsies
>>
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In doing Reg Park's beginner routine, should the back squats be high bar or low bar? I'm currently doing low bar because I know that's how you're able to move the most weight, but I didn't know if that was mainly an SS thing or not.
>>
>>40789659
I lift at home so I'll only look like a retard to myself. I'll look into that, any recommendations?
>>40789685
I already do. Even with roided up traps, I'd have a pencil neck.
>>
>>40785579
>>40785648
>why am I still DYEL
>I do some shitty program given to me by a hack
Get on a real program bruh. GOMAD.
>>
>>40786923
Casey Butts is a legit doctor, he advocates 2x10 in his beginner routine. Google it I'm lazy. I think exrx.com reccomends this as well, pick basic exercises that hit all major body parts and do a few sets high reps, every gym session. Quite different to SS dogma I'm sure you'll agree.
>>
If I train late at night and then don't eat for another 24hrs due to intermittent fasting, will I get less gains? I'm cutting if that makes a difference
>>
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So I'm going to be taking acid Friday night do I still work out Friday or Saturday or what? Would it be bad to lift Friday w/o sleeping that night
>>
In terms of muscle activation, what is the opposite of the ohp? as in bench-row curl-tricep extension squat-hip hinge
inb4 pullups, they dont work the rear delt anywhere near as hard as ohp works front delt
>>
>>40787539
kek, I just hit 65kg 3x5 in five, six weeks. Although I did one day on, one day off, so I probably had more training sessions than you. Although although I just took nine days off being lazy and distracted. Train harder.
>>
>>40790938
Ive worked out after trips with no problem, but you probably wont want to workout longer than 30mins, force food down (acid makes food taste like metal), and go to bed
>>
>>40776517
keep your head down, it's easier to go lower with your spine neutral and not up like it is in the picture.
>>
>>40776517
how tall are you? you could benefit from squatting shoes.
>>
>>40790958
Even after an all nighter? I've done it 4 times before and 2 or 3 out of 4 times food was amazing, the other time(s) just no appetite.
>>
>>40790923
Whoops, it's exrx.net
>>
>>40777965
>yes layne, those girls in high school will finally adore you now!
>>
>>40783720
cut
>>
So I have been lifting for around 7 months and my bench is at 185x3, what could I do to bring this up to 225 by August?
>>
Wtf should I do to get thinner cheeks? At around 17-18% bf, 18 yrs old. Do they go away when cutting? Do they go away with age?
>>
>>40791007
Oh yeah, ive done it bout 20 times and since idk which one you are asking:
1-no problems working out except like i said, cant do a normal balls to the wall hour workout, 5x3 3x5 with 2-4 exercises and then go to bed
2-idk why but my first meal after acid is always shit (unless its peanut butter, eaten an entire jar after trip b4), by lunch im ok
>>
>>40791061
Just lean out, you will lose fat in your face and arms first (most people see this as bad bcus your gut will stay longer) also chew gum
>>
>>40791076
Ah ok thanks. I've only eaten sweet foods, mostly fruits, while tripping as far as I can remember.
>>
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>>40789980
Turns out I seem to be catching a cold. I fucking made it all winter without getting sick. Why now that it's starting to get warm
>>
I bulged a disc in my back how long does it take to go back in or go away so I can lift again
>>
Okay so I know a lot of carbs are bad for you and is the reason why most people get fat

But it's very difficult to completely avoid carbs.

What I'm trying to ask is, how much and what kind of carbs are okay?

I keep getting mixed answers when I ask about oatmeal and rice
>>
Is 5x5 a legit program that will get me leaner and more muscular or is it a meme?

Did my first 5x5 workout and I am pooped
>>
>>40792256
If it is consistently painful, immediately stop so you don't aggravate it further. Contact a physician. Get an xray. I am permanently arthritic on a disc because I acted too late
>>
>>40792358
Just get a certain amount of carbs in a day. Measure the percentages you get from each meal and don't let it get to 100%. Or if you want to burn fat during cardio, skip carbs and just get pure protein for breakfast
>>
>>40792429
anything reccomended for a high protein breakfast

Like some eggs, bacon, and some yogurt or something?
>>
>>40792488
Omelets are perfect.

Get mushrooms, dice onions, brown them then sandwich it in a newly cooked egg batch. Very flavorful. You can add some non carb sauce if you want.

Or get some non carb sausages on top.
>>
New thread
>>40792382
>>
>>40792523
Thanks bro
>>
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>>40776517
serios question OP are you doing your squats bad on purpose? or do you have freakish long femurs/short torso? this just looks akward as fuck
>>
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Is there a way I can have an appetite in the morning? I am close to being underweight and need to eat more. However, I still feel very fat and the only way I can eat is if I am really hungry.

Breakfast is vital because if I eat it I can eat smaller lunch and then maybe I can be hungry again, and not feel so guilty for supper
>>
>>40786210
Do you have access to a lat pulldown machine? Work your way up on that until youre close to body weight
>>
Why is my poop green when I don't eat vegetables? It wasn't liquid-like but I did feel a pressing need to shit.
>>
>>40787758
This is fine, it means your muscles are recovering appropriately.
>>
I'm just getting into lifting now, as well as just overall fitness. I definitely have some weight to loose, but I'd like to increase my overall strength as well. Is that possible just by consuming a lot of protein? Even while maintaining a caloric deficit?

Also, I'm sure these posts are typically shunned, but if someone were to recommend me a simple rountine just so I have a plan in the gym, instead of randomly hitting machines, I'd be really thankful.
>>
>>40793215
Read the sticky. It will tell you what you want to know. That goes for half the people in this thread.
>>
>>40776517
your body is absolutely fucked when it comes to squatting

your femurs look very long

get weightlifting shoes and prepare for a very unrewarding squatting life
>>
>>40777992
>>40778017
>>40778035
he has to squat like that, he has long femurs relative to his height (which is a significant mechanical disadvantage in the squat)

you will not avoid forward lean in the squat with long femurs, it is a fact of physics

only way to mitigate it is to adduct the fuck out of your hips, and that is only possible with a ton of flexibility and even then only possible for some types of hip anatomy
>>
>>40787010
cholesterol cannot be directly taken in from food. there is no pathway. the old "high cholesterol foods give you high cholesterol" is actually garbage
>>
>>40790923
Man, SS is the way to go. C'mon let's all be real here. Yall just don't want to buy the book and lifting shoes.
>>
>>40792886
wake n bake, lil nigga
>>
this is probably gonna make me seem like a bitch, but i notice that i get tired and bored/distracted easily when i do multiple compounds in a row and i think it's preventing me (either due to fatigue or just being unable to maintain the same level of vigor due to laziness) from putting 100% into the lifts towards the end of my workout. even though i'm a beginner, would it negatively affect me to train upper body on mon/wed/fri and legs tues/thur? i was thinking
upper
>bench 5x5
>chin ups 3xf/DB rows 3x10
>ohp 2x5 + 1xamrap
>curls/shrugs/pulldowns
lower
>squat 5x5
>DL 1x5 or 3x3, or SLDL 3x8-12
>ab work
i also do cardio about 4-5x a week on my lil exercise bike, but i might move all cardio to non-legs days other than a 5 minute warmup or so. i have absolutely terrible glute activation in squats and deads, and i tend to feel peddling in my glutes so maybe a few minutes before deadlifting might help me recruit dem glutez more
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>>40793882
Change how much/ when you eat relative to working out and sleep more. If you attempt to create your own routine as a beginner it will just lead to not making any gains
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What's the fastest way to get to 8 chin ups?
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Is Floor Press helpful in anyway if I don't have access to a bench?
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>>40794060
Lose weight and try negatives, Google greasing the groove. I wasn't able to do 1 during the presidential in school but can do 30+ unweighted and 5 with 45lbs added 2 years later thanks to not being a fat fuck and buying a pull up bar
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>>40777134
I'm not sure I'd wanna look like that.
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>>40792407
I am considering suicide, its been six months done pt and everything. I just wish I never started lifting I ruined my life.
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>>40794093

I'm a skellyfag
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>>40777409
nice
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>>40777703
What equipment to buy to be able to do all this in my backyard?




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