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didn't see one up

post your stupid easily-answerable questions here
>>
I'm 183cm/102kg (down from 125kg 3 months ago), eating at a 1000kcal deficit (currently 1500 per day)

I'm doing a basic dumbbell PPL routine and HIIT biking 6 days a week and I wanna know how much protein to I need to have for "noob gains". I'm having around 70 to 80g per day, do I need more? Or is it just a waste of time to try to gain anything while losing weight?
>>
What are some good ways to clean up the rust from my barbell?
>>
>>43577047
You're doing it wrong.
Fuck PPL and do 5x5 SL.

Take your goal weight in lbs = that's how much protein you should eat
take your current weight in lbs*10. That''s how much calories you should eat.

Don't be stupid and be afraid of calories. It will take a little bit longer. But atleast you wont be a skelly

or you could just say fuck you to my advice and read the fucking sticky
>>
>>43577075
Coke. Or vinegar.
>>
>>43577075
https://www.youtube.com/watch?v=dse36hM6lnA
>>
>>43577096
>>43577100
I bought one of those stainless steel brushes. Is it safe to use that?
>>
>>43577091
SS/SL doesn't work for me, I lift at home and I only have adjustable dumbbells. Also, I like PPL cause I can fill 6 days with different stuff and rest on Sundays. I did two months of an adapted SS and it wasn't as enjoyable for me as my current PPL is

I'm not afraid of calories, I just want to drop at least more 10kg before adjusting my diet and eating 2250kcal per day would quadruplicate the time for that (from 3ish months to an entire year)
>>
>>43576912
How can you measure flexibility accurately?
>>
>>43576912
I feel sick to my stomach, or sometimes have pretty bad pain in my stomach the day after every work out.
Is it possible im working my abs "too hard" or something?
>>
How do I stop being scared of diddly?
I recently injured my lower back with squat and I'm afraid I'll break my back permanently with diddly
>>
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>Be 28
>High school drop-out
>No GED
>Stopped going to community college after 16 credits
>Virgin
>Live alone
>Barely see friends
>Lazy and failure

I feel like my chances for having a successful life and family have been totally wasted. Going back to school seems like a good medium to get my life back on track. As an end goal I was thinking in getting a PHD in Cell and Molecular Biology. It'd be a huge challenge, but I work as a Certified Nurse Assistant so my experience is already oriented to medicine. I'm currently looking up information about it before asking the one person I know to have that kind of PHD. Also I realize I need to make time to study for a GED test.

tl;dr Any advice for going back to school for a starting the years it takes to get a PHD?
>>
How do I get rid of swamp ass without paying anybody to do it and without risking getting ingrown hairs in my anus?
>>
>>43577521
Trim with electric shaver, clean ass with water and not paper and put some powder down there
>>
Hiya friends

My programme says to do a certain weight at 5 reps for 5 sets. I find the first 3-4 sets no problem but fail on the 5th set. Is this how it is supposed to be?
>>
>>43577521
I use baby wipes when I use the restroom and it got rid of swamp ass completely.
>>
>>43577575
no, you're supposed to do all sets...
>>
Dirty yuropoor here looking for the names of the things americans use in their outdoor sports areas.

That thing the three best sports people stand on to receive medals?
Where people sit to watch the sport? Always see students hide behind them in the movies.

Hope for your help.
>>
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Lets pretend you do some dumb shit and sleep for like 4-6 hours, wake up, think you're ready to start your day, eat breakfast, and then pass back out for another 4-6 hours without trying to...

Do the calories from the breakfast tack onto the previous 'days' count or the current day? Do you split the difference between the two? Does the additional sleep around the meal neutralize it somewhat?

Deep Lore Version: Its a 4-day weekend from work and I work overnights and when I have longer weekends I usually fuck my sleep schedule up by trying to stay up/wake up early to do normie things.
>>
>>43577509
keep your end goal in mind and do what is necessary to achieve it (bio BS, GRE, time as a research assistant, etc.), but take it one year at a time. i see a lot of people force themselves into programs because they convinced themselves that they had to stick with their plan and they end up miserable
for all you know, after you get a bio degree you'll end up just wanting to work or start a family or you want to go a different route with grad school, or something you can't even predict
i'm basically saying to not be rigid with your extrinsic goals (profession/salary/degree type) and tailor extrinsic goals with what fits your intrinsic goals (satisfaction in work, avoiding a high stress/toxic environment, etc.) with the options you see in front of you
>>
>>43577639
Podium and bleachers
>>
Ive been completing my diet bulk with spicy chicken juniors grom bk, is this retarded or should i eat even more chicken? I do it because its cheap and quick.
>>
>>43577575
hiya there fren
if you don't finish your 5th set your will basically lose all gains
also never do reps 6-7 as they are worthless.
anything til 5 and above 8 is fine tho.
hope you have a good time working out!
>>
Why are the veins in my arms in different patterns? In my right forearm I have a few very large veins and in my left dozens of tiny yet still bulging veins that look like plant roots. Both forearms are the same strength.
>>
>>43577770
Because nature isnt perfect.
>>
>>43577699
Many thanks. Bleachers like in the drink?
>>
>>43577779
So my veins are in different patterns in each arm or just the ones that decide to bulge are different? I'm just curious I know nothing about anatomy
>>
>>43577794
Nah slavman you're not supposed to actually drink bleach
>>
Will I actually realize if I'm overtraining? Or is this just a meme? Been feeling more tired lately, but that could just be stress from uni. I don't want to miss my workout but I also don't want to fuck up my body
>>
>>43577812
Its the same concept with like how your face isnt 100% exactly symmetrical or if you measured your arms or leg length they wouldn't be EXACTLY the same.

The veins in your arms didnt grow in the exact same way by pure natural slightly random variation.
>>
How to fix asymmetry?
>>
Yesterday when I went to the gym I just completely shut off my brain and just wanted to lift heavy shit. 3h of exclusively doing different DL and Squat variations with varying weight later and I was so exhausted that I couldnt even fall asleep that night because it felt like my body was too exhausted to sleep.

Am I gonna be ok if I just do my upper body workout today as good as I can and then have 2-3 rest days or is my CNS fried to the point where I have to take the entire week off ?
>>
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>>43577521
When shitting: Always 'scoop' the balls when a log drops to protect them from splashback, wipe with a wetted paper towel and then a dry paper towel. Close the lid before flushing. During showering, wash and rinse well, and moiturize the whole area to replace oils that have been stripped. Shaving will cause horrible, painful and annoying stubble. Pic Unrelated
>>
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what brand of mens jeans do not have an ass cut for women or soyfags?
>>
>>43577977
uhhhh most standard athletic cut jeans have been fine for me.

I've started to buy jeans that have some stretch to make room for my quads tho
>>
>>43577881
Use dumbells over barbells, though the total ammount of weight you can lift this way is reduced, you are not helping the weaker arm. Stretch symmetrically, oddly enough you are less flexible when stretching both limbs simultaneously, it is a nerve thing, not a tendon thing. My left arm has somehow always been stronger than my right until I started doing this. 2K is garbage.
>>
>>43577977
levis 541 to look presentable, those diesel jogjeans I always forget the exact name of to show off quads, butt and package without resorting to outright leggins
>>
Heres my 4 hour workout I made up. Been doing it 2- 3 times a week for 2-3 months. I hate splits, i need to feel completely exhausted at the end, or its a fake workout to me.

Is it possible to add more volume? Sometimes i have to rest 2 days because I'm still tired, its frustrating. Do you think i can make decent gains long term with this? Like should add obliques into this, or maybe some advanced cable exercises?

I also have a knee injury so i dont squat or deadlift, fyi.
>>
>>43578213
good job you are literally rick panini without any of the redeeming features
>>
>>43576912
if dumbbell bench presses and flies are better than barbell and machines, why do people still use them?
>>
>>43578213
it's like you found 20 random exercises and put them in a random order what the fuck are you doing
>>
How should I do my working sets on bench if I can do 195lbs for 2 sets 3-4 reps
>>
>>43577691
Thanks anon. I'm tired of constantly changing courses in life.
>>
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For those that wake up early to exercise. Do you eat breakfast first then go gym or do you eat breakfast after going to the gym?
>>
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So is a PPLPPLx good for a natty 1yearlifter for hypertrophy or should I just stick to CAMPs Push/Pull AxBxAxx? Isn't PPL just 3times/week too little?

Where do you fit cardio in a PPL?
>>
>>43578458
Bad idea to train on empty stomach. My nutriologist has me eating 1scoop proton shake+1 slice of bread half hour before training so that might work.
>>
Jesus Christ its 2:53 and I can't fucking sleep. I took a nap today and now I can't fall asleep.
I've been trying for like 3 hours. Please help, this shit started to occur more and more often
>>
>>43578251
>>43578287
Its not random. I hit everything once and then hit it again. Its a 2-layered exercise plan so one part won't fail me in the middle. Shoulders close to last since its easier to tire them. Why don't you try it?
>>
>>43578458
if you eat on an empty stomach, you'll burn fat reserves, but you might lose out on gains and lose muscle mass if your diet is shit. Drink some coffee, get a shake and a banana at least.
>>
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>>43578203
no way! I have 3 pairs of levis, one regular and two slim straight, all with over-assing.
>>
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How bad is bouncing the weight off the ground while deadlifting? I used to do it, but then I read that it's bad for you back or something and stopped doing it. However, now that I think of it, I was stronger back then than I am now, at least when it comes to the deadlift.

So my question is: is bouncing the weight really that bad? Doing it could potentially help me reach my old max and surpass it, because bouncing would allow me to do additional reps with heavy weights. I wouldn't do it all the time, but every once in a while to offer my body a different kind of stimulus.

Thoughts?
>>
how to I boost my test levels?
>>
>>43578644
study
>>
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>>43576912
HOW DO I FIX THIS PLEASE
It's probably called winging scapula, but I'm having no luck fixing it
If I really focus on good posture it almost dissapears, though I really have to be focusing
>>
>>43577767
>nothing above 5
my ppl routine says to do 4x6 squats
>>
>>43578659
har har
No seriously, how do I boost my testosterone levels?
>>
>>43578715
eat clean
work hard
sleep well
take your vitamins
lower your cortisol

study the rest fuccboi
>>
>>43578691
Really focus on posture
>>
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Does edging to gay porn really increase testosterone?
>>
>>43578735
is it the only way? there is just so much stuff going on at any time that focusing on that seems impossible
>>
>>43578526
>>43578597
Thanks, I'll exercise in the evenings then.
>>
>>43578737
lol yeah. sure. You go for it.
>>
>>43578737

Probably not more so than normal porn
>>
>>43578303
Bump , Need help
>>
>>43577860
Overtraining is real, but very rare.
You could take a deload week just to be safe and get some energy back.

>>43577937
fatigue is not isolated to specific body parts.
Training ridiculous amounts of lower body volume takes its toll on the whole body.
So, yes ,taking a week f heavy weights isn't a bad idea.

>>43578263
>dumbbell bench presses and flies are better than barbell and machines
says who?
There is no 'best' excercise, it all depends on context.

>>43578303
Are you asking for a bench program or?

>>43578458
breakfast first, workout shake during training

>>43578493
>PPL
fuck that meme routine. Do something written by respected coaches, instead of some random template from a anonymous imageboard
y advice for good programs:
Renaissance Periodization bodybuilding templates. (check volafile dot org/r/fit for "RP" to get them free)
Do one of the novice programs with an amount of days and muscle focus you like.

>>43578643
For me, a deadlift starts from a dead stop.
Bouncing on a deadlift is to me what swinging on chin-ups is, form breakdown.
>>
>>43578875
Not a program but how do I approach my working sets. I have all the way from 1 plate to 195lbs so I get confused on how far I should go before getting to 195 on bench
>>
>>43577682
Just count what you eat in 24hs. It's usually useful to do it according to the sun cycle if you live on Earth.
>>
What is 1/2/3/4?
>>
>>43576912
I need to cum super bad after a heavy squat day, if I haven't cleaned the pipes beforehand. I mean super bad, like leave work because I'm so uncomfortable. What the fuck? Do I have ass cancer?
>>
>>43578984
1 plate overhead press, 2 plate bench, 3 plate squat, 4 plate deadlift
plate refering to 20kg/45lbs plate on each side of the bar
>>
>>43579005

All in a single workout? I can't do any of those. I need to build up to that.
>>
>>43579018
it's just the max you can lift

it's just bragging rights, normally you might not even have those excercises in one workout

it's a fantastic goal though
>>
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>>43578875
>Renaissance Periodization
Oi this looks like a goldmine, and you even were kind enough to spoonfeed me the source. Thanks man.
>>
Went for PR and fell over after my set. How do I prevent light-headedness from doing heavy lifts?
>>
Any other bros with an insulin resistance? What's your diet like if so?
>>
>>43578997
>need to cum
>Do I have ass cancer?
wut
>>
>>43578997
bro you could just be really horny. If you need to bust a nut, do it. Don't give yourself blue balls.

>>43579106
Breathe properly.

>>43578643
it's not a fucking basketball, don't bounce it.
>>
>>43578562
exercise, stretch, do something tiring.
>>
>>43579152
I hold my breath the whole of diddys until the weight touch the floor. Is this wrong?
>>
>>43578971
start with the empty bar for a couple of sets, then work your way up in 4 even sets or so.
example:
bar 3x5
88 pounds 1x5
135 pounds 1x3
155 pounds 1x2
175 pounds 1x1

>>43579088
yup, it is a goldmine, enjoy
>>
Is it worth getting my own 1lb and 2.5lb plates for the gym because goblins keep stealing the gym's?
>>
>>43578493
You're meant to do cardio every day, or at least every time you go to the gym. Humans have always done some sort of cardio since we were nomads or cavemen.
And running doesn't cause injuries unless you are doing something vey wrong. We evolved to chase antelopes or deer as hunters
>>
>>43578715
You can't improve your testosterone levels by any significant amount naturally, squats and deadlifts raising test is a meme.
But being healthy and exercising will have other health benefits
>>
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>>43579220
Thanks.
>>
best excercise for obliques?

is there any chance that I only have to train abdominals for them to be visible?
>>
You dont really need rest days if your workout days separate muscle groups by a few days right?
>>
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The ulna on my left arms hurts when I curl. It feels like it's bending or something. How do I get thicker bones?
>>
Why do DYEL like the lat pulldown so fucking much?

>pull day after work
>like to do lat pull down straight after deads to get that juicy pump
>ALWAYS SOME CUNT ON IT
>ALWAYS HAVE MULTIPLE SETS LEFT
>see its free from other side of gym
>power walk over
>some old twat intercepts it
>15 sets of 20
>end up doing it at the very end when I'm fucked

GET OFF THE LAT PULL DOWN YOU FUCKS!!
>>
is it harder for people with long arms to lift?

I'm thinking just based on pure physics since you're going higher in the air/further away from the body it's more difficult.

I have long arms and it definitely feels like I have to put more effort to get the same lift someone with short arms might
>>
>>43579918
I have the exact same problem at my gym

I have to wait around for two guys to "spot" each other doing a million reps before I can do my 3x5
>>
>>43579945
Yes, the upside is that you aren't a manlet
>>
>>43579955
I work weird shifts so get a lot of weekdays off and train around midday so it usually isn't a problem but when I work days I get there around 6:30 and it is so fucking busy
>>
>>43577225
see if any weightlifting movement is uncomfortable due to tight muscles. see if you can do a split. but otherwise no.
>>43577376
it is possible to mistake hunger or stomach pains with ab doms.
>>43577397
do rackpulls, helped me overcome any fear.
>>43577509
phds are 3-5 years of work ontop of undergrad and highschool. consider that after you get your ged a phd will be another 10 years. at 28 that means you would get a phd around 40. that said, you can still go for it and i recommend it. the very least start with ged, then bs in bio. at the least that will make you a more qualified nurse and pay should increase. take it from there at that point. also keep in mind some phds dont help with pay or jobs or force you towards certain jobs only in certain fields.
>>43577575
your fine. keep going until you can get it then increase weight.
>>43577977
tommy hilfiger and ralph lauren make nice jeans that work for me. check them out.
>>43578263
barbell has use but machines not so much. machines are for pt and new people to figure out.
>>43578458
either. i use to eat first but then i have to poop usually. now i do fasting so no biggie.
>>43578493
you can do 2 PPL routines in a week. so 6 days on then rest day.
>>43578562
no coffee past 3pm. no screens before bed. lights all off. no fap. maybe meditate or say prayers before bed. no exercise 2 hours before bed. try that.
>>43578643
the bounce isnt a deadlift then. let it come to rest. the bounce provides momentum for you to lift the weight up.
>>
>>43579945
anything upper body, yes. and of course you'll have bigger muscles for a given weight. but you'll also look smaller because of your lanklet proportions.
>>
>>43578644
lifting, no junkfood helped me. once i started lifting ive gotten more aggressive and facial hair growth was better. no joke.
>>43578691
youtube vids. athelean x has a good vid, and plenty others out there that will give you exercises and stretches you need.
>>43579107
i dont have but uncle was diabetic so can share a bit. no cheap sugar sources, white flour and candy are no. dont snack. maybe check out fasting. all i got sorry.
>>43579335
yea if you really need it.
>>43579588
dumbbell bend overs, and front squats.
>>43579605
you can get away with that for a while. eventually entire CNS will be fired out and you will need to rest.
>>43579680
calcium.
>>43579945
yea but dont be a spooky skeleton with werid arms so lift and deal with it.
>>
How much should I rest between compounds?
What about bb exercises?
>>
is it really possible to get your calves big or is it genetics?
>>
>>43580274
how long will it take me to get 2pl8 incline if i can do 185x5 for 4 sets now
>>
Can I make gains on a 2200cal/day cut?

I've been on 1700cal/day for a few months now and I've seen little to no progress in a lot of my lifts. However, I still want to be on a cut.
>>
>>43580289
You can make some improvement with direct training, but it's mostly genetics. Skinny calves let you run faster, though. Less mass moving around with each foot strike.
>>
>>43578619
>regular and slim straight aka hipster fetish gear
>I specifically recommended the most athletic fit they have
dewd
>>
>>43580313
4 months for the same sets and reps.

Deload for a week and you can probably hit it for a single or double now.
>>
>>43580289
high resistance and long time. calves hold you up all day, so gotta train them for hour at least. do elliptical on high slope and high resistance.
>>
>>43580449
>Deload for a week and you can probably hit it for a single or double now.
shit really?
>>
>>43580516
Yeah. Check a 1rm calc. 185x5 is like 220 or so. And you're going for 4 sets of that shit.
>>
>>43580274
Between 30 seconds and 30 minutes depending on what you're training for and how much time you have to train.

Shorter gives more inflammation so you get a bigger pump and look bigger because your muscles swell with fluid. But longer is better for accumulating volume at a higher percentage of your max lifts since your ATP/CP takes up to 30 minutes to recover.

5 minutes between sets is a good compromise for most people.
>>
>>43579433
Well I'm still developing so to speak. Lately I've noticed my libido has gone down and Im fearing for the worst.
>>43578723
Thanks faggot
>>
>>43580575
nice! thanks my dude!
>>
My.back.is.not.growing

My squat and bench are approaching proficient level on symmetrical strength but my back is still novice.

I did pendlay rows, normal rows, deadlift, rack pulls, pull ups, I just won’t improve. I can’t find a back workout that I can push out last reps like I do 3x3 heavy with bench or squat where I struggle but barely get it. My back just fails at any sign of struggle and I can’t grin anything. What should I do?
>>
>>43580633
Reduced libido is a sign of excessive stress. Maybe too much training. Maybe diet. Maybe lifestyle.

>>43580666
Accessory lifts are best done for moderate reps rather than low reps. Try 3x8-12 for rows.
>>
>>43580688
I admit that I've only been getting about 5 hours of sleep for almost the whole last month. I don't think I'm overtraining but I'll deload next week. As for diet I think its fairly clean.

Breakfast
4 strips of bacon
An apple
boiled egg
water

Lunch
Spring mix salad with dressing
1 whole chicken breast

Misc
Protein shake 3 scoop w/ milk

Dinner Chicken breast and banana

P/w Another 3 scooper with milk
>>
I've been bulking and increasing my lifts pretty well the last 4 months.
I'm in a week long holiday now, I'm trying to watch my macros but it's hard going.

Q: when I get back should I go straight to where I was with the weights I was lifting? Would a week off put me back or would it be good rest?
>>
>>43580770
Both. I would find a way to get some kind of workout in, pushups, body weight squats, etc. But at the same time it will no doubt set you back although not as significantly as you'd expect. Maybe 2.5lbs even. If I were you I'd try to go for your last weight that you did as opposed to going higher and have a spotter.
>>
I'm 168cm (5'5) and 69kg (152lbs.)

BMI is 25.0

I've joined the gym and have been enjoying it so far, I'm almost addicted to it. I pretty much go every day if I don't feel exhausted.

My questions: should I eat before working out or should I save snacks/meals for after workout or at least wait a few hours before working out after eating? Also from what you guys say you can't bulk and cut at the same time (I want less BF and more muscle obviously), so should I continue to cut? I have kept a 100% track of all calories but I can guarantee it's below my 1800 cut goal.

So should I just continue with what I'm doing?

Also how do I prevent from plateuing the weights?
>>
bulk or cut?
>>
>>43580852
You can cut and maintain muscle or even gain it to. Bulking is more caloric intake so you can rapidly gain muscle. You can still gain muscle when cutting just not as fast. Weight plateau is a myth, muscle confusion exists but not how you'd believe. Add weight or variation to your exercise will confuse your muscles. I.e adding 2.5 lbs will confuse them, or when doing squats, doing your normal weight but having a pause at the bottom will confuse them.

For pre workout, its really your call. I normally just take my pre workout since I hit the gym after dinner and Im already sated. Usually for weightlifting, you can go to the gym 30 minutes after. At least thats how it is for me. I only wait 2 hours before exercising if Im doing cardio or high intensity calisthenics, which is to say almost never.
Keep it up
>>43580896
Cut for another month or so, try and get more definition. Then bulk.
>>
>>43580911
Thanks dude, I'll keep up the work. I still have a belly and moobs so I'll need to cut some more time. The only parts of my body that are great right now are the back and the legs (walking every day to school for the past 3 years had been my leg day everyday).

Thanks.
>>
I can't feel my back muscles at all while doing rows. I've tried all sorts of variations and I just can't get anything. Is it possible I'm starting with too low a weight?

Is it a meme that green tea is better than coffee for caffeine release? And is diet soda okay or not? I've seen contradicting information.
>>
>>43579209
breath out when youre near the top of the lift
>>
>>43580737
It's not a question of "clean" so much as it is of "sufficient."

>>43581160
Do the rowing motion on one side without weight. Use your other hand to feel for muscle contraction. You'll get it eventually.

Diet soda is fine. Maybe not so great for your teeth, but not really a big deal since you don't hold it in your mouth for minutes at a time.

Tea typically has less caffeine than coffee.
>>
testing.
>>
>>43579209
It's fine if you're not getting dizzy at the top. If you do, let out a little air.
>>
I never did SS or a beginner lifting program. Have only ever done a brosplit 4-6 times a week for the last 6 months because I started with a friend who has been lifting for a few years and that's what he reccomended. Have made great noob gains but not sure if I should be doing something simpler.
>current routine
Am I doing too much? Like I said I've been seeing good results but I've heard great things about Greyskull and would prefer to spend 60 minutes in the gym a day, rather than 90. Would like to be lean bulking at 300kcal+ for the next year.
>current stats
5'10", 165lbs, 23 years old
0.75pl8 OHP, 1.5pl8 bench, 3pl8 dead, 2pl8 squat (didn't squat for 5 months, just starting now)
>goal
Would love to be able to do more than 3 pull-ups a time set, unassisted. Would also like to increase bench & develop a larger chest as it is lagging due to poor form. Would like to lean bulk to 190-200lbs then cut. Overall goal is aesthetics.
>>
>>43581301
For your weight and your lifts, you'd probably be better served with an intermediate program like madcow 5x5.
>>
>>43580289
I used to work in a kitchen as a kitchen hand and the dishes would be collected downstairs and the kitchen is upstairs so I would be carrying around 30kg or so of dishes up the stairs multiple times a day 6 days a week on top of a 45 minute bike ride each way, my calved ended up being pretty big and defined but since then I haven't done much direct work on them so they have lost alot of their size since but it is possible to get big calves just not easy
>>
The day after doing squats, I notice one of the spinal bones near where the bar rests can get a bit sore. I guess it's more or less getting pressure on when squatting heavy. I'm doing High Bar.

Are my traps too small still or is the bar too far forward on them?
>>
>>43581301
Also I would like big arms. Tshirta fit tightly around my shoulders and chest but slightly loose around my arms and would love big guns
>>
>>43581405
when you high bar, you have to pull your shoulders back. this will contract your traps and give you a place for the bar.

If you really have problems, switching to low bar until you gain some mass wouldn't be horrible.

>>43581419
Straight bar barbell curls 3x8-12 at the end of your workouts.
>>
>>43581441
That's the thing though, my shoulders are back. Like i really feel like it's not a mass problem. So i guess i'm a retard for mentioning that lol
>>
>>43581477
It's not a stupid question.

You could be leaning forward excessively. But the bar should sit on your traps, not on your neck. Maybe try to pull your rib cage down while you lift your chest. That way you'll help ensure you have thoracic extension.
>>
Now that rich is gone, who next?
>>
>>43581574
This is "questions that don't deserve their own thread," not "questions that don't deserve answers."
>>
Is it OK to sumo deadlift exclusively
>>
>>43581705
Sure.
>>
>>43581590
Your balls probably hang lower than your dick..
>>
Ok so I've been lifting for a little over a year now and I have dropped from 110kg to 75kg and I have alot of loose skin, is there anyone with experience in loose skin that can help me out here? anything i can do to make it tighten up faster and how long does it usually take?
>>
>>43581745
You don't have balls.
>>
>>43581780
You might still be fat. You could try continuing to cut.

If it's really loose skin, surgery is the only real option.
>>
>>43581821
It's definitely loose skin I can actually pinch it and pull out a solid length of skin
>>
>>43581821
I've breifly looked at surgery but financially that is not even an option I can even think about, so will I be stuck with this for life? should i just an hero since i wasted all this work into looking good and still look like a fucking weird mutant fucking thing
>>
What is snake potion for fasting, should i do it or not, is it better than water fasting, how tf do i get down from 36%bf to 15% before January?
>>
How often can i do lateral raises per week?
>>
>>43581865
healthier to be thinner with loose skin than fat

you can try supplementing with gelatin and gotu kola, but there's very little evidence they help.

>>43581882
snake juice is meme tier DIY mineral water. 1 tsp salt and 1 tsp potassium salt ("no salt" brand) per quart of water

you probably won't be able to lose that much weight in a month or two. maybe with a protein sparing modified fast, but that's kind of a shitty way to spend the holidays.
>>
>>43581865
You can try fasting for a couple of weeks. It would destroy excess skin that you have hopefully.
>>
should I drink my protein shake before a workout, or is after a workout more effective? Is it okay to drink a shake before AND after a workout?
>>
>>43581928
about an hour before is optimal for nutrient timing.

but it doesn't really matter that much. do what you like.
>>
/fit/ I haven't done cardio since early June this year, I think all my stamina is gone.

I want to get it back up as well as burn fat, I was thinking of doing some HIIT, what would a beginner HIIT workout be like.

Anyway I can mix it with some Basketball practice, like, some one person b-ball drills that would work for HIIT?
>>
>>43582057
basketball hiit: run the length of the court as fast as you can, walk back, and repeat 5-10 times
>>
>>43582101

so like 3x4?

is that one session?
>>
>>43582120
what's 3x4?

yes, one session. do that twice a week.
>>
Forearm exercises?

pls halp
>>
Rate my back day:
1. Tbar/one arm t bar row
2. Weighted chins
3. Cable row
4. Barbell shrug
>>
>>43582169
wrist roller. maybe hand grippers.
>>
>>43576912
what foods should I soak and what should I not?
I soak my walnuts, almonds without skin, pumpkin seeds, chia seeds, flax seeds I just grind them, quinoa, rice and bulgur I also soak

is this necessary? I do not soak oats for example


also, what can I do to get the RDV of Vitamin E without resorting to almonds, supplements or spinach?
>>
>>43582137
Like 3 sets of 4 reps, break in between


HIIT is ideal for fat burning right?
>>
>>43582199
not necessary.

not even dry beans.
>>
>>43576912
Why bench press and not weighted pushups?
>>
>>43582215
your break is your walk back to the other side. if you need longer after any rep, you're done for the day.

calorie deficits are what burns fat.

>>43582233
it's a lot easier to load and get into position with a bench press.
>>
haven't been to the gym in over a year
I want to go back in mainly for aesthetics

Is it a dumb idea to go back to SS? I used to add in dips and curls when I did it but honestly I don't think that is enough
>>
>>43582276
SS is fine for getting back in regardless of your goals. "Aesthetics" just means you care about having low body fat. That happens easiest on a cut.
>>
>>43582294
I'm chubby and last time I basically made no muscle or strength gain because I tried to do SS on a small cut.

So my plan is basically go back and do SS while switching to a clean diet but not worry about calories. If I overeat that's fine as long as I am lifting and it's clean. I just want a bit of definition back.
>>
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What do I do in terms of diet when starting SS?
I can't drink GOMAD and I have a very low appetite currently.
>>
>>43582320
yeah, don't do SS on a cut.
eating maintenance calories is fine if you're chubby.

>>43582324
GOMAD is for skinny young men. If that's not you, don't do it.

GOMAD + Lactaid.

fat + sugar is a reliable appetite stimulant for most people. if in doubt, set a calorie goal, and eat throughout the day with the intention of meeting that goal.
>>
How do I get my test up? My physiology professor said most test boosters are snake oil because of physiological factors
>>
>>43582347
Thanks bro. Any opinions on the supplemental exercises? I'll probably alternate dips and curls simply because I love doing both of those exercises.
>>
>>43576912

I've got a retarded one.

Why do I looked stacked as fuck in mirrors that are further away?

I don't look terrible in bathroom mirrors, but I looked more muscular and toned in mirrors further away just chilling on a wall.
>>
>>43582372
Curves in the bodily don't refract light the same way as flatter planes do so they shadow more clearly making you look more defined. Physics bruh
>>
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>>43580409
>>43580508
>>43581402
thanks guys for actual replies
>>
>>43582362
do them if you want. might or might not help.

>>43582372
lighting

in the gym it's usually overhead. in your bathroom it's mostly in front of you.

>>43582358
take steroids

lifting, adequate sleep, adequate protein, dietary cholesterol and saturated fat, micro-nutrients including zinc, working to raise your social status, these all help
>>
Forearm and thumb pain. I used to play lots of melee but now I just lift lots. Also my thumbs hyper extend, and my doctor said that makes me more prone to arthritis. How do I an hero? Thx
>>
>>43582493
there's pulse point just below the base of your thumb. that's your radial artery. cut down the arm on the pulse point about 1 cm deep. use a razor blade or scalpel for the easiest cut.

or look here: http://www.triggerpoints.net/
click where it hurts. match the red area to your pain. massage on the Xs.

don't for get to work your hand extensors like pic related.
>>
>>43582492
I don't want to take gear because my life is super inconsistent right now
>>
>>43582568
then do the other stuff as best you can.
>>
>>43576912
About to go onto an intermediate routine.
I have a homegym
Finishing off Phase 3 of SS with:
85kg bodyweight
102kg squat
115kg DL
65kg bench
45kg OHP
50kg Power clean

Should I either
a) Do Texas Method
or
b) join a gym and get a coach to train me the oly lifts
>>
>>43582532
Thx
>>
>>43582625
If you liked SS, you'll probably like TM. madcow 5x5 is good, too.

Oly lifts are fun, but you can learn from youtube videos if you use your phone to take videos of yourself.
>>
>>43582681
I'd much rather get a trainer desu, learning power cleans was hard enough lmao
though honestly I want to follow in clarence's footsteps so i was considering an oly routine
I just want to get really strong and powerful in these last 5 years before I hit 30...
>>
>>43576912
What's a good routine that yields a lot of noob muscle gains? I've lifted all throughout high school and though I've gotten a lot bigger physically and I'm by no means a skelly, I feel like my routine has made me stronger but not as big as I want. Are there any out there people would recommend?
>>
>>43582714
oly coaches are still pretty hard to come by. good ones more so. if you're in the SF bay area, I can recommend Jim Schmitz. he's really a wonderful guy.

you're probably going to end up at a crossfit gym, though.

https://www.teamusa.org/usa-weightlifting/clubs-lwc/find-a-club
https://www.teamusa.org/USA-Weightlifting/Coaching/Coach-Directory

>>43582761
depends on what your lifts are like, if you've been lifting a few years, you might benefit from an intermediate program. if you don't know the big compound lifts very well (squat, bench, OHP, deadlift), a month or two on Starting Strength might not be too bad.
>>
>>43582714
Start doing overhead squats and snatch balances with the bar RIGHT NOW to learn the form, as well as hang snatches at home with a broom. Jerks with just the bar during warmups won't be a bad idea either. You don't need a coach, you just gotta start slow.
>>
>>43582792
I'm in the UK, London though, but I'd rather not have to go too far.
Surely a bro-PT in a Puregym will teach me decently right?
Also any decent Oly routines? I imagine they're composed of
High bar squat
Front squats
snatch
c&J
power versions of these
hang pulls etc
>>
>>43582794
OK thanks, I will try this
>>
>>43582792
I've done variants of starting strength, the coach who ran my gym at high school was a big believer in very similar programs, and emphasized 5x5. What intermediate programs do you personally recommend?
>>
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>5'9
>150 LBS
>28in Waist

Is it possible to permanently fuck up my waist size? My waist is basically non-existent and I'd like to keep it that way
>>
>>43582810
Oh, god. A bro PT is a terrible idea. You're really be better of learning from videos. The UK olympic lifting team has a similar search widget:
http://britishweightlifting.org/membership/find-club/

Glenn Pendlay has a quality noob oly program. "program" is a bit of an overstatement. it's more of a framework for programming. might be more advanced than you want, but you're into the intermediate stage, so this is something you're going to have to get used to eventually.

https://glennpendlay.wordpress.com/2012/11/11/how-to-write-an-olympic-weightlifting-program/
https://glennpendlay.wordpress.com/2012/11/13/how-to-write-an-olympic-weightlifting-program-part-ii/

>>43582844
madcow 5x5 is my personal favorite. Texas Method is good for people who liked SS.

>>43582859
you'll probably put on some mass in your obliques. it' can't really be helped, but I doubt you'll grow much over 30 if you stay lean. your shoulders will benefit more from the increased stability a strong core provides than you'll lose in thickening your waist.
>>
>>43582906
an actual example of a pendlay oly program charted out
>>
>>43582906
Thanks brother.
>>
>>43582844
I'd suggest picking up a copy of Rippetoe's Practical Programming book. Really is an invaluable introduction to strength training programs.
>>
>>43582906

Thank you for the solid advice
>>
>>43582906
>>43582930
Thanks, this is helpful
>>
>>43583016
You got a link to a free off bro?
Already spent £50 on a physical copy of SS and don't want to give that fat Texan any more money
>>
Hit 315 dl last friday
Had ample rest between then and now.
Tried 315 again and failed today.
Didnt even get off ground first time then second time only got off by an inch or two
Back curved all times.
I stretched and foam rolled thoroughly but Im afraid my back is gone. How to I make sure thats not the case?
>>
>>43583097
1st ed:
http://r4nger5.com/transfer/practical_programming_for_strength_training/Practical%20Programming%20for%20Strength%20Training.pdf

3rd ed:
http://suprafiles.org/ebjbwust7eh8

>>43583103
this works surprisingly well for relaxing the low back:
https://www.youtube.com/watch?v=z__JhcXraDU
>>
Why does everyone on this board do 5 or less reps? Isn't it supposed to be like 10 - 15?
>>
>>43583154
Thanks dude
3rd ed is best right?
>>
>>43583194
SS was in vogue back when the board was first created.
The shit tier powerlifting faggots new lifters moved in and some money exchanged hands now the stick is a clusterfuck of nonsense when it comes to exercise and everyone here is a snapped and soon to be snapped up retard who doesn't know how to lift weights.
>>
>>43583194
More weight on the bar, less degradation in form toward the end of the set. If you need more volume with low reps, you do more sets.

>>43583226
It's the latest version.
>>
>>43583241
Got it, thanks. I was trying to figure out how 5 reps worked unless you were a powerlifter
>>
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retarded question:
for sites like my fitness pal, do calories for something like chicken breast get counted on cooked or raw chicken?

I had 74oz of raw chicken but when I'm done baking it, its down to 54oz. Which number do I use when counting calories? I've never thought of this before and now I feel dumb.
>>
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I completely trashed my bis and tris two days running. Will I make gains or lose gains without resting sufficiently?
>>
>>43583349
The calories stay the same, most of the weight loss is water.
>>43583381
Lose. Hit your macros and rest you nigger
>>
>>43583349
you can search for "raw chicken" or "roasted chicken" on MFP. there are entries for those.

>>43583381
you'll be a little weaker until you recover.
>>
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How much will I fuck up my potential gains if I have a glass of wine or two tonight? Is it just binge drinking that's a no no?
>>
>>43583498
Alcohol as a whole hurts t levels but temporarily. I'd save save it for when you hit a PB you're proud of.

Thats what I do
>>
>>43583498
minimal effect
>>
>>43583391
>>43583389

thanks. I just fuckin love that pump and burn so much. I'll hit em again on Friday
>>
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>>43583389
>>43583391
wtf bros why is it so different?

first 3 are my daily portions of baked, second 3 are daily portions raw. Which number do I use?
>>
>>43583820
Guys I'm fucking retarded. I changed the baked portions to 14.9 oz as well, and the values are now all the same...

I guess they use the raw weight for most the entries? I feel better now though.
>>
>>43576912
Would fish oils contribute to oily/greasy skin?
>>
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Any cops itt?
Going to academy next month, what am I in for?
Anything and everything helps
>>
what is ss?
>>
>>43583995
A lot more studying and paperwork than you think and a lot less exercise and physical training. You do marching and PT but its not hard. You'll need to squeeze gym time in yourself if you're allowed to. 90% of academy is learning legal shit by heart and regurgitating it on command, on paper.
>>
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Is it ok to have some bad meals if most of my meals are good and I'm eating a ton of food?

Is pic related bad b/c of the nog? I felt pretty full most of the day and my macros are good. Am I meming myself?
>>
>>43584292
>also had some veggies I didn't include

btw I'm a skinnyfat dyel trying to gain weight
>>
i ran a lot lot more than usual on sunday and rested, something hurt real bad on the lateral side of my left foot

is it tendonitis? do i just keep icing it?

its been two days and it hurts to walk unless i take tylenol/excedrin/pain reliever
>>
can someone recommend a routine/exercise to rehab slouching posture?
>>
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>working out for about a year now doing the classic bro split, getting good results

>new gym

>everyone and their fucking mother at this gym swear by working muscles twice a week

which is superior
>>
>>43584358
Anything that involves rows
>>
How do I talk to attractive women with the same confidence and wit that I have when talking to unattractive women?

I feel like this and a final cut are the last barriers between me and making it.
>>
>>43576912
My wide grip bench, one rep, is 30 pounds lighter than my shoulder width grip, is this normal?
>>
>>43584071

Starting strength
>>
6'7" (202cm)
400lbs (181kg)
All fat, not in any kind of shape whatsoever
Is looking like this guy attainable within 5 years? I'm starting a "couch to 5k" thing to get in shape to start with
>>
Hop on the roids and live in the gym 8 hours a day and yeah, 5 years it'll be doable.
>>
>>43584805
Lol no. Halfthor started skinny and abused HGH (among many other things) to the absolute limit until he reached that state.
>>
>>43584815
How close could I get then? I want to go from being a big fat guy to a big stronk guy
>>
What's the best method to track calories burned from lifting? I'm at the gym for approx 2 hours doing GSLP and when it comes to tracking calories, MFP says approx 240 calories for 2 hours of lifting...

Should I trust?
>>
>>43584861
Not very. You can build up strength but you'll stay fat the whole time or you can cut down but you won't gain much muscle. So that depends on what your goals are. It sounds like you want to cut down.

If you want both at the same time, steroids are necessary. Not optional- necessary.
>>
>>43585026
More than anything I want to not be disgusting fat and out of shape
Tools on the internet tell me with decent exercise and 2500kcal/day I could possibly reach 250 by this time next year
>>
>>43576912
How do I tell the difference between pain from a muscle sprain in my lower right flank and pain from something more serious/organ based?
>>
>>43583820
What is this program called
>>
I'm new as shit to lifting and can barely do a pushup. Best way to fix that? Just keep attempting until it happens? Lose more weight? Go incline then to knees then full? I get to about 5 inches from the ground but can't seem to fucking lower myself further
>>
>>43585127

>Do them on your knees
>Build arm/chest strength
>Lose weight
>>
>>43585097
I mean, it should be pretty obvious. Muscle pain will tinge when it's used and you'll feel it hurt when you stretch or stress the muscle. An organ will feel...well, internal
>>
>>43584364
literally any variation of "extended activation of muscles with substantial resistance" works lad
all the routines are just memes by which to enforce even distribution and dedication.

Just lift lad
>>
>>43584805
>>43584861
>>43585083
>i want to go from 0 to 100 immediately
nigger slow down
first focus on losing weight and not being a fat useless fuck, THEN worry about sliding into aesthetics
>>
>>43585246

I get that. But it's a weird in-between. Plus it's in an area that doesn't really have many organs, but still feels internal. Freaking me out, desu
>>
>>43585127
You can use a bar across a power rack and can progressively lower it down along the pins until you can do a proper push up from the ground
>>
So my routine looks like this currenty
My goal is mainly upper body hypertrophy
I Squat 3x6 1-2 times a week

A:
Press 3x5
Rack pulls 3x5
Power shrugs 3x5
20-30 RP Cheat curls

B:
Bench 3x5
Row 3x5
Pull-ups 3xF
15-30 RP Skullcrushers

Please tell me what you think about it and what I should change
>>
How many times can I wear a hoodie to the gym without washing?
>>
>>43585298
The most honest answer I have even seen in my entire 10 years at 4chan.
>>
Did a 5k yesterday and my right calf is feeling busted. Do I go to the gytm today and skip legs, or defer a day and do it all? (On a 3x weekly lifting program with cardio between)
>>
My back hurts everytime I squat. I really feel like dong front squats would be better but my wrists hurt and I think I have the form wrong.

What do?
>>
>>43585899
weak back muscles, pronated ankles, weak stabilizers in your core, legs, or hips. any number of things.
>>
>>43585083
don't do steroids
>>
Is this too much for a fullbody routine? It's in order and takes about 90-120 minutes, and I only do it once on every Monday.

Single arm bent over row on bench 3x6-10
Barbell bench press 3x3-5
Chinups 3x6-10
Dumbbell seated overhead press 3x6-10
Deadlift 1x3-5
Front squat 3x6-10
Barbell calf raise to failure.
Neck curl to failure.

All compounds are as heavy as I can go. Plus I also do warmups for every exercise which isn't included above. I warmup quite a bit for bench and deadlift since those are the main exercises for me.
Current bench is 190x5
Deadlift is 345x5
>>
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Hey /fit/

It's been 6 months since I got a pinched nerve and, although the pain and numbness is gone, the muscles associated with the affected nerve (lower chest, side and rear delt on the right side) are still noticeably weaker and smaller, especially my right pec.

Is it that I'm not completely recovered as yet or is it that I'll never return to my previous size and strength?
>>
250lbs and trying to lose weight before lifting.

Is 1,300 calories too low for a daily intake? I want to lose weight fast.
>>
I can't move due to stomach pain, full of gas. Couldn't sleep either, so I will skip lifting today.

However I will go climbing with a friend later today.

Should I just lift tomorrow and on Friday, or have a rest day on Friday??
>>
>>43586564
You took 6 month off so you must have lost lean mass then. You'll gain it back, just work on it with lighter weights instead of heavy and just focus on contraction and flexing as you lift or pull. Go with slower speed to really target the area. If you can do heavier then do so slowly.

I strained my back and that's how I fixed it without losing gains.
>>
>24, almost 25
>Going back to school on the GI Bill
>Normally don't like to date girls younger than about 21, but closer to my age is better
>18 year old in my major I cannot put out of my mind
>We get along well, have a lot in common
>98% sure she's into me
>But she's a teenager and I'm in my mid twenties
What do, bros?
>>
>>43586659
I'd go for it
But then again I've never been in a relationship before
>>
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Are pic related anti-skid spikes good enough for winter running?

First day of C25K and the trail I used to run last spring is now slippery and treacherous. Investing 150€ on spike shoes seems a bit much if I end up quitting when the snow begins falling.
>>
>>43586718
do it on a treadmill at the gym
>>
>>43586731
I love the fresh air and nature.
>>
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>>43586653
Oh I didn't take all of the 6 months off.

The injury took place late April this year and I was back in the gym by June straight til now. I've actually recovered most of the size from the right side atrophying.

Right now, I'm having issues 'feeling' my right pec and right rear delt. I can't contract them as strongly as I used to and I'm really bummed cuz I'm finally making some fucking chest progress after 4yrs of fighting my shitty genetics and then this happens.

I'm hoping a EMS device is the solution to this. To reawaken the dead nerves or whatever. I still wanna make it fuck
>>
>>43586797
Did you try doing different exercises to target that area? I sometimes have issues with targeting areas so I change around my workout plan. If that's entirely from a damage in your tissue then you might wanna go check that out once again to double check to see if it's something else. Usually if you're muscle is healthy and do your workout with proper form and proper weights then you'll feel it there no matter what though.
>>
I can do 62 pullups now (5 sets of 10, final set until failure at 12 reps). Why am I still a fucking DYEL skelly?
>>
>>43586746
put your treadmill outside
>>
>>43586890
Eet moar. Make sure your chest is getting enough work
>>
>>43586890
what do you do besides pull ups and how much are you eating
>>
>>43586890
Because pullups are based on weight
Duh

A 70kg guy doing 10 reps is less than a 90kg guy
>>
>>43586901
>>43586903
I have no money so I eat the same as I did before I started lifting. I don't count calories tbdesu. A typical day is toast in the morning and again at bed time and one proper meal. If I have the money two eggs with breakfast and a liter of milk in the afternoon.

I do diamond pushups and dips on push days, and along with my pullups I do some rows.

The dips and rows include a 10kg weight (I don't have anything bigger).
>>
>>43586924
>70kg
Yeah maybe that's it. I'm not even 60 but I have a terrible fear of getting fat and feel like I need to cut already.
>>
>>43586934
>Train hard
>Eat big
>Sleep heavy
Pick all three or you will never gain. I know you can't eat big right now but that also means you can't get big. Sorry senpai
>>
>>43586951
You cant just magically gain weight from working out
Your body has to make the muscle out of something
>>
>>43586934
If you can't even list out what you eat for meals then no wonder you don't gain anything. Start finding a part time job that gives you decent hours and start budgeting
>>
>>43586954
>>43586961
Thanks guys. I was hoping if I keep training all my fat would turn into muscle but recomp would be too easy. It seems strange that I've gone from never having done a pullup in my life to doing 62 and have only gained about 3 or 4kg.
>>
>>43586890
I can diddly 405 but can't do 5 pullups. i HATE skeletons
>>
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>>43586851
My 'breakthrough' with pec development came from switching over to DB benching.

Since I realised the issue, I've tried decline db, pec deck with elbows up (img), regular pec deck, cable flyes and unilateral versions of those.
I'm considering it might be some kind of nerve damage to the nerves leading to the muscles but I have no idea how long those take to recover, if at all.
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>>43586971
I have a full time job lad. Such is life in Europoorland.
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>>43586988
If you have a full time job there's no way you cant afford chicken breast, whey and oats
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>>43586988
>lad
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>>43586994
>€2ish per hour
>Wife
>Two kids
>Rent
>Massive amounts of tax to """"support"""" a failed economy
Try me.

>>43587002
I'm sorry; I just assumed everyone on 4chins was a male.
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>>43577091
SL is a meme. Just stop.
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>>43586659
go for it, age difference lesser than 10 years when woman is younger is totally fine. my uncle is happily married with a wife 7 years younger than him.
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When I'm pumped my veins looks wicked sick but this doesn't last long. How can I keep the veins up for a few hours to impress the milf at work when I come in in the mornings?
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>>43586979
>My 'breakthrough' with pec development came from switching over to DB benching.
Nice, I do mainly DB bench too because I feel it more. I would go see a doc. I went to Chiro to figure out what was wrong with my back first when I tweaked it, thought it was spinal at first but ended up being a strain. Good Chiro will give you a rehab exercise to target troubled muscle to recover. Doc told me lay down on two tennis ball on my lower back to massage and contract the muscle in certain way. Blood flow to the targeted area with exercise apparently helps in tissue recovery. Not sure if it works for nerve but educated Chiropractor is one way to find out major issues.
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>>43586988
Does your wifey work? If she does then try budgeting once again.
>>43587013
>lad
it's ok I probably have higher test count than most people here anyways
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>>43587105
She does not, never has, and has no intention to.
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Hopefully I'm not late to the thread. Starting in January, my goal was to lose weight. I went from 300lbs to 240. Reason for doing was because a few guys told me that I should lose some weight first before starting to build muscles or else it would just build on top of the fat. Regardless if that's true or not, I'm making progress and I want to build some muscles now. I plan on doing a SS workout for a few months but there's different version of this program. Anyone recommendations for which version I should try?
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I've only ever done hammer-curls and kept my elbow in front of me to make it harder on my biceps ,have I been missing out on bicep gains compared to someone who only does normal curls?
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>>43587141
Cultural thing? If not and if she's just using her woman card as an excuse to be a lazy turdling then is she really wife material
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>>43587183
>is she really wife material
That's a question for another day!

Thanks for your help anyway, I'll see if I can eat more oats and eggs since they're pretty cheap.
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>>43576912
Are gains uncomfortable? I'm a perfectly content skinnyfat who skips all days every day and I have zero desire to be a muscled up chad. I'm just wondering if it's physically uncomfortable to have big muscles, because it certainly looks like it's uncomfortable.
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How necessary is several bulk/cut cycles? Is there any particular reason why you couldn't do one big bulk and then cut?
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>>43587371
Whatever's easier for you.
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>>43584358
unironically t-nigger’s Neanderthal No More. also youtube Feldenkrais with Alfons, looks gay but works
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>>43587105
brutally kekd at the test count thing, optimal banter Cheekie, thanks

>mfw you may as well be correct
le sigh
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>>43576912
Weighted chinups or EZ Bar Curls? I feel like chinups trains more lats then biceps at some point.
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>>43587781
yeah they are literally meant to. most high level coaches advise consciously minimizing bi activation in the chinup and doing dedicated arm work
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>>43587159
Pls respond
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I did canditos beginner routine and hit 2 plate squat. Currently I am not very satisfied with my physique and would like to try a different workout. Are there any recommendations ?
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>>43576912
Sup /fit/ Do you train chest and triceps in one day? Because when I train triceps along with legs, I feel like I am not getting all I can out of the triceps workout. However, will I be too tired to train properly my triceps after chest in one day? How do you split them up, what makes sense to you?
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I'm 19, 186cm and 110kgs.
Bench 80kg
Squat 100kg (with smith machine)

Is it any good? Only lifting semi-seriously for ~2 months now, on and off.
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>retard question
Can I make gainz with calorie surplus and still burn fat with fasting?
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Will deadlifting improve my neck posture?
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>>43587159
Do hammers once a week and supinated one a week
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>>43587927
Push/pull/legs

So chest and triceps togther, and legs another day.
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>>43588199
arguably yes. henselman has an article on the topic where he recommends fasting outside of the window of elevated protein synthesis, have no link ready sadly
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Does anyone have that story about the anon who went to a house party and then waited until everyone had passed out so he can take the eggs from the refrigerator and leave?
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Hip pain on ascend when squatting low bar, persists on any stance width. i think that could be from going too low, but i used my stretch-feel from shitty moblity as a signal of going parallel and now when i can easily go quite deeper than that, i've lost my sense of deepness. Any tips for me?
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>>43588412
kek that's a good idea

I wish someone would invite me to their party :(
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>>43577047

atleast 125g per day my friend but aim for 175ish
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>>43588629
Sounds like hip impingement, I've got the same thing. Is it on the outer side?
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>>43588718
Nope, it's more on inner/front side. I can feel them going tight in a bottom of the movement
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>>43576912

there should be a sticky thread that I could use as a home page to remember me what a fucking waste of human flesh I am
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I'm doing a 6 day PPL split. Considering the gym is going to be closed on the second pull day, can I do it together with the first legs day instead, or would that be too much? I only deadlift on the first pull day.
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I have one arm thiccer than the other. Years of masturbation or something. Anyway, how2correct?
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What does a personal trainer cost?
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>>43587239
The opposite. Everything feels light and you get more padding to sleep on.
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Can anyone help me? I'm 175cm / 60kg / 22 yr old and I want to start to get /fit/.

My entire life I've been a bit underweight and never able to gain any weight, even when I did nothing but stay at home and eat. I'm pretty much an ectomorph.

Now, I'm on a mood of going back to weightlifting, which I stoped when I was 18. Since I'm on that mood, I started jogging for 30 minutes every morning at 6:30 am so I can feel better during the day.

My main question is: are there any guides that will help me bulk in a healthy way? Next month I'll start the gym and I want to bulk a bit and continue on eating as much as I can.
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I've started the gym recently (3rd session) and I can do chest press around 30kg but can't do 10kg barbells. Is this natural or can you guys recommend some exercises?
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How much should I rest between warmups for my 3x5? I usually do bar x 10 40kgx5 60kgx3 (start with 60kg for DL ofc) and then doubles or later singles in 15-20kg jumps depending on exercise and working set weight. But I recently changed gym and people are starting to mind me hogging the rack, how much time can I realistically shave off without JUSTing my work sets?
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I'm a novice lifter. Been doing SL for about two weeks. My biggest question is how much protein do I need? I read the sticky, and it seems like a ton. For reference, I'm 6'6", and about 210 lbs, so I'd need 320 g of protein? Or is it just LBM? I've also seen varying amounts all over, so I don't know what the appropriate amount is. I'm also not trying to get super cut or anything. Just want to improve my body composition, and overall health.
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>>43589492
0.8-1g/lb, up to 1.5 on cut but no need to if you are considerably fat
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>>43589849
no real need to go beyond 0.82, it's not like your muscles use more during a cut.
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>>43589931
couple studies showed a wee bit more lbm retention and less test decrease with higher protein intake on a steep cut, and protein is commonly pretty filling which is good for hunger pangs, but yeah, as a not too lean novice (which I strongly assume), anything past that is not needed.
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At some lifts, I can feel my joints crackle a bit. It doesn't hurt, I can just feel it. Am I not warming up properly? Bench for example. My for should be solid, but sometimes, as it's always my first lift in the day, I can feel some faint crackling.
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Is it worth asking for form critique of my deadlift if I was only able to take a video head on, or should I wait until I can get a side video?
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I'm doing a 1000 calorie a day diet of eggs, bacon, and salad to try and see my abs. What are some possible side effects I should expect?
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>>43590640
Don't worry. It's perfectly normal. If it really worries you look into some Glucosamine chondroitin.
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>>43590673
Side video would be best. What you are looking for in deadlift form is keeping knees behind the toes and a straight spine. Head on really wouldn't let you see anything worth critiquing.
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>>43589398
A good rule of thumb is 30 seconds between sets.
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>>43590750
thx, depending on weight used thats about what it takes me to change pl8s anyway, so hooray
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>>43590729
Right, cheers, will try to get a side shot next diddly session
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>>43587991
Do you think you would be any good at anything you've only been doing for two months?

Keep at it for a year or two, see where you end up.

(don't use the smith mashine for squatting, i heard it's bad for you. and lose weight, chubby)




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