Gents, where do I start when coming back from health issues?
Recovering from a knee surgery and a subsequent infection caused by retard surgeon not prescribing antibiotics on time. Weakened, 8kg lighter and not sure how to get back into it. How do i gradually increase load / intensity to come back optimally?

>>74204626
very very slowly for anything legs and upper body like after a normal deload but with a lighter starting weight is how I would do it and also don't get discouraged you'll get back in form no problem

>>74204652
Thank you for this

How do I stop being skinny fat? I’m addition What exercises would you recommend? Feel like I can’t even be straight enough for planks, my posture is absolutely fucked

>>74204612
I don't have a question I just need to vent. I'm literally still 50 pounds overweight after 5 years of trying to lose weight. People literally look at me like I'm subhuman. It's fucking disgusting, and yet I still can't fucking stick with a diet. I'm not gonna kms but holy shit what an embarrassing existence. Gotta get this shit under wrap.

>>74204807
Try to not focus on other people bro, they are fickle as fuck. I like to just think of them as the toxic retards I deal with in video games. It’s good that you want to improve, it’s not supposed to be easy most things rewarding in life are not. I work a dead end job and a majority of people are ahead of me, and I’m also unfit. But thanks to the internet there are still opportunities to learn. Very discouraging but not over.

>>74204807
you are fat disgusting worthless a waste of space and uhhh yeah lose weight fat retard
hope this helps

>>74204773
>>74204612
go to the gym and eat under maintenance to recomp mr esl

>>74204828
>>74204852
ty brehs wagmi

>>74204626
in addition to light strength training, take some time to focus on mobility. avoid the temptation to ego lift and take a slow linear progressive approach
>t. fucked up my knee doing bjj then fucked it up worse by trying to do too much too quickly
>>74204773
this gets asked 10 times a day, read the sticky. lift weights and eat less
>>74204807
to be blunt it sounds like you don’t want it badly enough. prove it to yourself that you can do it, not to others. external motivations are fleeting, internal motivations will keep the fire lit

>>74204807
try to find ways to make it easier. say for example you know you have a habit of snacking in the middle of the night. Trying to muster not to snack at 3 AM is a massive battle, the solution to this instead would be to not buy the snacks in the first place.

Never go to the store hungry. Going to the store hungry is how you end up filling your cart with absolute trash you know will make you unhappy.

>>74204773
http://www.rohitnair.net/pp/#muscle_gain/aesthetics pick a program, don't bulk, probably cut a bit of weight.

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Whenever I do these and finish my reps, the bones in my arms hurt a bit while I rerack the bar.
Am I doing too much weight on them? I usually can curl 70lbs for 3x8

>>74204942
What excercise is that called

>>74204942
as in your forearms?
yeah same
either switch to dumbbells or an ez bar
doing bb curls and ez bar skullcrushers fucked my wrist up but see what's comfortable for you
>>74205006
a barbell curl esl

What are the most effective movements to train your serratus anterior?

>>74205986
pullovers maybe OHP

I take multivitamins, vitamin D, and probiotic. Do/can I take B12 with them?

Last March I went to the gym and did a very short chest workout. Nothing new, same as always. A few days later I noticed my elbow started hurting, however, it only really hurts when I need to pull something, not so much when pushing. I decided to take a break for about 3.5 months and the pain went away.

I started working out again last July and didn't have any issues with my elbow. However, in December, I decided to incorporate weighted chin-ups back into my routine. The first day I was able to warm up to 90lbs for a set of 3x3. Yes, chin above the bar, no kipping etc. My chin-ups have always been pretty good. After the first time, my elbow felt fine but on the 2nd, 3rd and 4th workout my elbow gradually got worse. Eventually I stopped doing chin-ups again but it was too late, my elbow hurt the same as it did back in March.

I've worked out 2 time between Feb-March and my elbow still hurts doing pull exercises. My elbow finally felt okay in April but after the first workout my elbow started again.

I've always had a slight issue with my right elbow. Ever since I was 14 it started to pop / click. I can't do any overhead tricep exercises because both my elbows feel super weird (clicking / popping).


I've already been wearing an elbow sleeve at the gym since 2018.
What can I do to help my elbow?

>>74206021
you can
also get magnesium with the b12 since they sometimes are in one pill together or am I thinking of b6?

>>74204807
I read somewhere a long time ago to separate yourself into three beings: past you, present you, and future you.
Present you is, obviously, the only one you can control.
Past you is an asshole who has treated present you like shit. He's like a dirtbag older brother who always dumps on you. He's everything to NOT be.
On the other hand, future you is like the little brother you're responsible for. You want him to look up to you. You feel tired, but you need to get to the gym for future you. You're hungry, but you know future you doesn't need those calories. Past you sure took 'em, though. Any time you're struggling, ask yourself what future you needs, and give it to him.

Hope this helps, tubby.

>>74206021
compare a b12 supplement to the b12 concentration in the multi. you can take one but your piss is going to start to get expensive
>eat some eggs man

can i go for a long (2ish hour) walk the day after i do deadlifts and squats or will it kill my gains

>>74205986
Straight arm pulldowns are more lat heavy, but they'll train them some. I've heard pushups are actually pretty good at hitting them even though bench isn't, since the scapula is free moving

>>74206786
Do your cardio anon, you're better off doing it from the start instead of falling for the skip it meme

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In videos I've seen people start bench pressing with the bar placed at the high position, arms extended. My squat rack sucks so that isn't possible. Is it okay to start out at the low position, bar at the chest?

>>74206817
i do my cardio, i was asking if it would hinder recovery

Would it be retarted to do 5 rep sets of both weighted chin-ups and pendlay row in the same workout? Should I just do chins today and rows on friday. Probably doing seal rows and rack pulls today aswell.

I'm 5'5 and 125 so my TDEE is 1800. Is it ok to go below the 1,500 calorie minimum recommendation? Been doing 1200 and nutrition is good I think and energy levels are normal

>>74206951
Ahh, I don't see why it would matter as long as you're getting your calories in. You might feel it in your legs a lot more if you're going for a hike though lol

>>74206962
Do one as an accessory to the other on alternating back days. Get your moderate rep sets in on whichever one is taking back burner that day. Personally I feel like rows feel more drained when I do them after pull-ups than vice versa, but that's only anecdotally speaking

>>74206962
>>74207064
To add, I think doing seal and pendlay the same day seems kind of redundant though. If you want extra row volume maybe throw in cable or somethin

>>74207068
So I suppose I could do weighted chins and seal row as an accessory for fridays pendlays today? +rack pulls or something and rear delts.
And on friday pendlay row, low cable row, bodyweight pull-ups/barbell row. Some bicep/forearm work on both days aswell. How does that sound?

>>74204612
How should I structure a bench press program to maximize strength as quickly as possible? I'm thinking something like this:
Monday - Power Day:4x3 flat bench
Wednesday - Strength Day: 3x5 (2sec pause bench)
Friday - Hypertrophy Day: 2x8 incline bench

Started doing pecdeck before bench and think its awsome for actually feeling my chest work. What other things can I preexhaust? Anyway to pre exhaust Lats?

>>74206891
yeah it's fine, you'd want something low to catch the bar if you're struggling to lift it, are you using the safety bars on the squat rack too?

>>74207589
The safety bars are what I've been resting the barbell on. Far from ideal but it seems to work okay.

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Are these good if I take one daily? Also would it hurt to take melatonin gummies now and again?

>>74207537
quads on leg extentions

is protien powder a good source of protein or is it just a marketing thing to make people spend money?

>>74206786
a normal walk won't impact recovery
>>74207314
john meadows had a video with dave tate about benching it was called something like a power workout and they used his program in it so look there for inspiration maybe

>>74207537
>>74207818
I don't know why you'd want to preexhaust a muscle if you're not on roids but sure do whatever
heavy partial lat raises 3x20-25 before normal lat raises

>>74207820
you should get your protein from food first and foremost but if you run out of food/time/calories a protein shake is useful, they are good sources of protein yes just be wary of the sweeteners

>>74207839
>>74207820
i was thinking a protein shake before bed to get in the last 20 grams of protein for the day, but would that actually be 20 grams? or should i count it lower?

>>74204612
Not sure if this is /fit/ related or /ck/ but how long do you need to stick with a new diet for your gut biome to adapt. I feel like I try new things for a few days and get bloated or constipated and change things up before I get a chance to adapt and then I fuck it up all over again. I just want to eat meat and veg, but I get bricked up every time I try. Maybe I have to just perserve until I get the ratio right to keep things moving.

>>74207861
yeah it'll be 20 grams
>>74207862
>for a few days
probably longer than that
>just want to eat meat and veg
and you can't? what are you eating that you have/want to switch

Test only Vs deca only cycle? Test is tried and tested and popular for a reason but deca also has the benefits of not increasing dht so hair loss isn't as likely. What should I go for as someone who has hair loss genetics? (not too bothered about general health like heart or kidney or whatever)

>>74204612
Do stomach vacuums do anything for aesthetics and ab definition?

>>74208336
no, quit taking "advice" from instagram

>>74207820
It's great. Casein is best for general protein imo, whey for post workout.

>>74204612
I'm just getting back to the gym consistently after not lifting because of marathon training. When is it OK to use a belt again? Once I get back to my previous strength level? Or is it better to use it sooner so I can get strength gains back as quickly as possible?

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i might start combat sports soon
from what informations i've gathered
for grappling: BJJ might be best
for striking : muay thai might be best

do you agree? opinions?

also, how common is it to get injured? how to minimize or avoid injuries in combat sports?

>>74208621
learn to lift and learn what a belt is for and then think about it

>>74208767
I got up to a 4plate squat in the past, but then I started lifting for aesthetics and then I got into running. I know how to use a belt, it's just about whether to use it to build back up quickly or to get back first and then start using it again

>>74208677
If you have a good gym around: Judo is pretty fun, and you can larp as a dangerous guy that can throw any thug on his back or head, while staying on your feet. Or you might find a gym where they focus on competitive judo instead, and learn to jokey for hand position while grabbing the other guy's jacket.

Pec deck hurts in the shoulder, mostly front and side Shoulder?
Anyone got some tips to stop it?
Ive tried setting the machine different but nothing seems to help

Should reverse curls be done thumbless or thumbs wrapped around the bar?

>>74209154
All fingers thumbs included over the bar.

Is it possible to fix disproportionately thick legs? I’ve always had fat fucking legs, even as a sub 10% bf underweight teenager

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>>74204612
Energy drinks fellas. Can I have them daily? Got some Ghost Energy and shit smacks. However, its giving me diarrhea and green shit. Is that bad or does it not matter? Was gonna take a couple days off just to fix it but I noticed same thing happened with monster. So its not the brand.

>>74209384
>Can I have energy drinks daily?
Only if you count coffee (black) as an energy drink. Otherwise you might as well save everyone some trouble and knife yourself in the heart, since that'll be the end result anyway.

Is ab work even worth it if I'm just trying to cut enough fat to get out of skinnyfat mode before attempting a bulk?

>>74208945
don't do it if it hurts
rotator cuff exercises for shoulder health and mobility

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is there an exercise that targets this area - inner arm right next to the armpit? mine's still fairly flabby after a month of bicep curls & tricep extensions

>>74209384
pls no
drink coffee or tea

>>74209417
>>74209460
Ok ok I will limit myself then

>>74208621
>>74208785
Bump

I last lifted a month ago. I was sore as fuck for 4-5 days. Couldn't even straighten my arms.
A month has gone by with no exercise.
I did the same routine again and was able to do more reps. It's been 2 days and I've experienced basically no soreness.
Is this normal? Can you really leave a month long gap?

>>74204612
does creatine actually make you go bald or is that a myth/

Started with Bench Press (Smith Machine) today, 20kg/44lbs, 2 sets, 7 reps first then 9 reps on the edge of failure.
After that I tried Incline Dumbbell Press, Pull-up and Dip and all of it sucked. My upper body was shaking and best I could get is one rep below my best at any exercise. My arms are trembling even when just holding my phone.
Did I fuck it up by going to failure? I feel like shit for going all out on the first exercise.

>>74204612
How do I know if my cut is too aggressive?

I know this isn’t fit related, but why do people who consume tiktok content (especially women) make me not want to take them seriously and dismiss everything they say?

Please respond
Gym and work was closed for 4 days and I got myself into a rut. My confidence and energy levels plummeted and I have a raging headache, avoiding all chores ect.
The weirdest part is that along with my vril, I lost my self esteem and confidence.
What could be the cause?

>>74210442
You didn't move. A lack of movement can cause all of that.

>>74210297
>Can you really leave a month long gap?
Not really. Only because you're a total n00b.
Keep going, and try not to sin anymore.

>>74210347
>on the edge of failure
Since you're just starting out, actually fail. Go balls to the wall, gun to your head, see how many reps you can do.
It's going to be more than you expect.

>>74204612
so I was sick from wednesday two weeks ago and still feel a little bit down (flu). Waiting until wednesday should be enough right to start with cardio (riding a bike)

>>74210515
Thanks. I promise I won't sin!

>>74210411
It gives the (accurate) impression that the person is an easily-led fool that needs constant stimulation like a toddler and believes whatever they're told without question. Same kind of person that was yelling at you to "trust the experts" a couple years back...

>>74210340
it can in rare cases i.e. when being predisposed to balding it might accelarate it
>>74210353
when you can't handle it or you lose too much muscle
>>74210594
you can start whenever you feel like you can take it

hey bros i think i messed up. so this mornning after i ate breakfast i usually take gorilla mode ar (L-Carnitine L-Tartrate). so i took 5 pills and swallowed them and when i come back i noticed that my gorilla mode rauwolscine bottle was open and started freaking out. i always feared this because i keep all of my supplements in one place. so i drink 18 floz of coffee and go to the gym being very scared that i messed up. it was leg day and my warm ups were feeling fine but i was shaking a lot and my heart was pacing. i went up to my working set and racked it back because i was feeling sick and went home
im not sure if it is my anxiety or the drug but im still shaking after 3 hours now. and im usually pretty vascular but the veins in my arm are not showing...
if i take 15mg of rauwolscine im pretty sure i'd be dead. and the only way to take it is on an empty stomach because it will not absorb if you ate food. i think i just have a panic attack because i thought i'd take it accidently and i always feared doing so

Can you guys recommend me some good neck hypertrophy exercices? Ideally one that is not only focused on the neck, since the idea is to lose a bit of pencilneck but not overdoit, might as well train something else as well.

>>74211099
>you can start whenever you feel like you can take it

I am mostly just afraid, because I heard how someone worked out even when he was sick and then died overnight because his heart couldn‘t take it anymore. And I am quite fat and unhealthy

>>74209442
thnak you will try that :)

>>74208621
Bump

>>74211167
well then go easy like half an hour of calm city cycling

im looking for some "hiit" cardio to do at home. i got kettlebells, are swings a good way to do some conditioning at home, esp when the weather is shit outside?
im thinking about burpees + kb swings + some ab shit as a conditioning circuit to do on my first of 2 rest days
i usually prefer rooning but when its too cold or the weahter is too shit im looking for sth i can do just in my own place

The girl in the thumbnail of this video, she has like whore makeup and a whore look to her, is there a specific name for this look or porn whores that resemble it?

https://youtu.be/SSVXbgR4JFs?si=wK0YB8WzFBV-nM8R

Also how often do you need to hit neck?

Is it okay if I don't train legs for a while? My knees are hurting for some reason.
Also, eating collagen supplements could help?

How do you workout your core to front squat better?
The weight is too much and sags down

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>>74204612
What does sex feel like

>>74212611
there's more of these? lol
like sex

>>74212611
Pretty awesome, actually. Way better than jacking it. Keep working you'll get some eventually.

How do I stop binge eating. Ate 6 snickers and 3.5 kinder Buenos. Just ruins my progress in 45 mins.

>>74212662
Here's an idea: don't have that shit in your house?

>>74212618
>>74212633
ok thank you

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Can you lose weight too fast?
I lost 48kg/105lbs in 8 months and people keep telling me i am losing too fast and that I am being unhealthy.
Any truth to this or is it just family being overly concerned?

>>74212679
I didn't, bought it on the way home. Was getting my pfand and decided to spend it in the shop. If I leave a longer than usual period between a meal, I get just so hungry for anything. Is it blood sugar dropping or something else? Idk if it's a will power thing. For example for lent I didn't eat any high sugar foods.

>>74212731
The main concern is loose skin.

>>74212731
if you're extremely fat it doesn't matter since you'd have loose skin anyway
but if you're only obese it might be worrying although good pace is ususally considered as 4kgs a month and you lost 6 it also depends on your goals

>>74212748
or was it 2per month?
disregardd my posts mostly I am really sleepy

Can I get a calorie and protein estimate on 12 breaded chicken wings with bbq sauce?

Not finding something easy on chronometer.

>>74212330
You sure it's your core and not your upper back/issues with keeping your elbows up?

>>74212731
1% bw a week is a good guideline to follow. How fat are/were you?

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>>74204612
I came down with what I assume to be COVID over a week ago (I don't have any COVID tests so it could also just be the worst cold known to man) and I'm physically almost fine now, but I didn't realize how mentally tired I feel until I started studying yesterday. I feel like a fucking retard at the moment. I'm studying Windows basics for school, you know, stuff I've been doing for 20 years, and I'm looking at the questions like I don't even know what they're asking lol. I'm on Adderall at the moment but my mental capabilities feel like I'm not on Adderall and have been awake for 24 hours.
Anyway is there a way to get my brain back quicker or do I just wait for the sickness to run its course?

>>74208263
There is a high chance you know more about this than I do, but isn't the general rule to always have a test base when roiding or you'll feel like shit 24/7, and to take finasteride unless you have Jay Cutler-tier hair genetics?

>>74211150
The neck is so mobile you can honestly use your imagination with it, it's just the weight part that gets complicated. Neck training harnesses are very highly recommended but I found them to be a pain to work with for the front of the neck, specifically the sternocleidomastoid. I got a 10-pound weight from Walmart and used paracord to attach it to an airsoft helmet I got on Amazon. I was originally going to duct tape fishing weights to it until I realized how stupidly expensive those are.
So I put that on and lay on the end of a couch or bed and do neck curls from the front, back, and both sides. You can also do situps with it on and it hits the neck and your abs harder. Good stuff.

>>74212775
Fill your mouth with lead fishing weights so you don't have to buy as much gear.

>doing 531
>hit new prs for a few cycles
>strength suddenly tanks to that of 3 cycles ago
Gutted... how do I recover from this. I already tried lifting the higher weight for 2 weeks and failed spectacularly

>>74208263
>deca only
Lol, if you know nothing about steroids you really shouldn't be running a cycle. your main worry is hairloss for what you want to take lmao, not what you're gonna do to your hormone balance

>>74212829
Did you deload recently/at all?

getting crazy stinky wet farts lately, especially at night. I fart uncontrollably at night time, to the point I have a wet ass and I need to go wash my hands and my bum in the middle of my sleep.

I dont eat at night time. I do weights 4x a week and I try to at least get a 1 hour walk in every day. My diet is pretty clean; oatmeal or fruit for breakfast, eggs after work out, something like grilled chicken and potatoes or mince beef and rice for dinner. I only drink water in the day, I have a diet soda or a lemonade with my dinner.

This has been going on for 3 weeks now. In that time I have been training harder at the gym, doing more cardio and probably eating cleaner. (But I have not had a drastic change in diet, just more whole foods, less processed/ junk food)

>>74212842
Every 4th week is my deload week where I drop to about 50% of my max. Other than that I repeat cycles if I wasn't satisfied. Just today I dropped the weight down to 3 cycles ago and barely made the reps.

>>74213044
What's your calorie intake like? Are you cutting, bulking, maintaining?

>>74213054
I've been maintaining for while, I'm not interested in gaining more weight.

>>74213126
Have you been tracking your weight to make sure you're actually maintaining? Only thing I can think of is that you somehow lost weight and that fucked your lifts.

>>74204612
I'm unable to continue doing my martial arts classes due to changes in my work schedule. They were pretty much the only exercise I would get these days.

How do I find a gym or workout activity that's fun and doesn't make me want to an hero? If I don't figure something out, I'm going to get fat off my desk job.
>inb4 just join a different school of the martial art
Nobody else in my area does the same shit as my current organization.

>>74213140
I check every couple of weeks, I fluctuate a couple pounds here and there but mostly consistent. I doubt this has anything to do with it, but I started laser engraving leather around the time I hit my last pr. I don't have a proper exhaust system, just a warehouse with an open door, but I sit right next to the engraver and I do inhale some leather smoke. Its already been a few weeks since I stopped lasering leather but my strength hasn't returned

>>74210442
Dehydration

Has anyone tried acupuncture for pain? Did it work?

>>74214147
I stabbed my finger with the pin on my name tag a few days ago and it did indeed cause pain

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>>74214166

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I need a scale for creatine, my kitchen scale is awful for small values below 10g and I only want to be on 2.5g per drink. My creatine doesn't come with a scoop but it's cheap and third party tested. I tried one from amazon but it was laughably and visibly inaccurate.

Can you guys recommend any scales for 2-5g ranges that aren't scientific lab scales from school supply stores that cost 100+ dollars.

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Is it fine to do 2 sets for each exercise at the gym?
Do I need 3-4 sets per exercise?

I feel very comfortable with that. Doing 3 or more sets per exercise just makes my muscles feel laggy, and they can't keep up with my workout.
In fact, each time I do it, i hurt myself and have to take some days off, I'm worried that I'll hurt myself permanently. Just by listening to others and doing more sets and reps.

I even rest up to 5 minutes between sets to give myself time to recover, so it's not like I'm not resting.
Also, yes, I do lower the weights I do by a lot being 15 pounds for some dumbells even up to 20kg with machines and do 3-4 sets with about 7-10 reps but my body can't handle it.

It's like I'm used to moving heavy with 4-6 reps and 2 sets. I've seen great progress with that.

>>74204612
Should I exercise before or after my office job?

>>74214221
I measured it on a scale with a tea spoon and it was roughly 1 tea spoon forming a mountain of creatine + roughly half more of a tea spoon. 5g.

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how do i fix scapular winging that only happens on one side (my right)?

>>74214559
It seems that 2-6 sets per muscle are ideal for hypertrophy. Your muscles should be sore to indicate growth for 2-3 days. Legs tend to take longer to recover than arms. According to studies 1.5-3 minutes of rest between sets should be enough. I'm still a beginner, but I'd lower the weight by up to 20% for my third and final set to failure. More experienced lifters seem to have more stamina and can push themselves harder.

>>74212119
Of course nigga. Don't ruin your knees. I went hard on leg press and my knees hurt after. Your knee isn't exactly a muscle so don't try and damage it.

>>74211442
Alternative tranny from a crack den. Please don't tell me you find that attractive nigga.

>>74214896
my creatine says 1 teaspoon = 3g but when i tried weighing it on my kitchen scales it said it was 5-6g
but i also know those scales suck
might just wing it and keep using the teaspoon, so one fully heaped teaspoon is 3g not a level teaspoon then

>>74212832
that might be because I don't care about my hormone balance or health. Thanks for the concern but I got my blood work back and I'm at 1200ng/dl natural so I think I'll just wait another year before I run a cycle

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Is there a way to make my hips smaller? Or at least more in proportion with the rest of my body. I lost 30kg and I'm seeing my true body line for the first time in my life and it looks fucking weird.

I walk around 8000-10000 steps a day and lift about 2 times a week currently, eating 1300

>>74212738
Idk but i'd suspect its more of a brain chemistry issue (like low dopamine)/vitamin deficiency. Your gut microbiome is also craving that shit because you keep feeding it.

>>74212775
>Neck training harnesses are very highly recommended but I found them to be a pain to work with for the front of the neck, specifically the sternocleidomastoid.
The front of the neck is easily trained by just regular neck curls. Tug your chin in as if you were trying to make a double chin to make it safe. Plate(s) on your forehead, start weightless though if you've never done it.

>>74215274
And the remedy? Fast? More sleep? More veg? More wine?

>>74215236
Oh shit I finally found somebody from my bloodline except your hips are wider than mine. I got the extra big ass gene even at 80kg, but my max was 110kg. It looks like your fat likes to store itself there. You'd have to cut even further to truly get rid of it.

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>>74204612
Are those good home/dumbbell only routines?
Currently doing the 4 day routine from the same site.
Messed up and put 6 day before 5 on the pic.

I am squatting beginner weights and this weekend I ran a 10k for the first time and I'm so fucking sore it is causing me to have to deload my squats, any way around this? Quit running I guess, or just go easier

Do you guys check out other people's plates? I find myself always thinking that other people are judging me, but it's probably all in my head, right?

>>74215804
>any way around this?
Your body will need rest after intensive use of muscles. Generally, prioritize what you like doing the most. From what I know it takes like three or more days to fully recover. So if you still want to squat in those days after the 10k, just deload.

carbs are carbs right? i mean 50 grams of carbs from bread would be the same as 50 grams from a soda?
the bread has protiens, fibers and fats sure but if i just need more carbs and nothing else wouldnt it be the same then?

>>74215845
>From what I know it takes like three or more days to fully recover.
*from a 10k

>>74215845
Sucks, I want my last 5 lbs of this cut to go faster because I'm sick of slow progression and stalling but it is what it is. Maybe stick to doing elliptical or walking, but running is just starting to become fun now that the weather is warming up

>>74215605
It sucks! I'm still losing now but it's starting to come out my boobs now OTL

How often should I weigh myself. I went 500 cals or so over, which i was ok with because I had been under all week, and my weight went up 8 lbs. I know its water fluctuations, but it still sucks to see that progress vanish. Is once a month the ideal? Or should I stick with daily?

>>74215848
short answer is no, but sugar can be just as good as bread (or better) for fast energy and refilling glycogen.

I’ve got a stomach ache that won’t go away for 1-2 weeks. It’s very light but always there and gets worse when I eat.

Would fasting cure it? If so, how long?

realistically can i gain (as a skinny dude) by body weight exercises only? 10 reps of pushups/pullups/squats repeated for a few sets every second day?

>>74216501
For a few months as long as you eat sufficient protein and calories. Like if you eat a good amount of meat and enough food to gain a little weight. Gains won't be fast or huge.

>>74204612
Can someone post a picture of what newbie gains looks like. Maybe Multiple

I'm a guy
I've got beefy thighs but a flabby ass. Would lunges or squats be more effective at toning up my butt without making the thighs much bigger. Mule kicks are probably the best for this, but it just feels slow (and gay).

What's the lowest amount of weight to squat that isn't embarrassing to admit to?

>>74217608
Normies will likely be blown away with 2.5-3 plates.

are dumbbell LTEs worth it? got no ez bar. My other alternative is pressdowns(I do it with the LTE movement pattern)

>>74217386
If I wanted glutes without quads I'd do leg press with a high foot position. Some people do hip thrust.

how much does one night of bad sleep affect gains? I had a really good workout yesterday but my parents decided to pay a "surprise visit" and stay the night. they are loud and very ghetto, I got a noise complaint within 30 minutes of them arriving, they had the TV blaring until a bit after midnight and I ended up only getting like 2 hours of sleep
today I feel miserable and tired but I'll still do my workout. is such a bad night of sleep enough to just make yesterday's great workout worthless?

>>74218300
>is such a bad night of sleep enough to just make yesterday's great workout worthless?
no
now quit worrying about it, do your workout and make sure you sleep well

Will NAC kill my gains?

ive learned that sternum pain during dips comes from shoulders "caving in" and not keeping them packed and upper back not being tight enough.
ive tried it a bit and as a heavier fat dyel (95kg), the slow and controlled descent is not a problem so i just focused on doing negatives at first, trying to cue keeping my shoulders down and back and my upper back being tight but i feel like the deeper i get the less i can control it and when i push back up i can feel it again.
does that i mean i go to low? angle between my upper arm and forearm is barely at 90°, should i try to find another grip width?
i really want to try to do dips painless but i just cant seem to get it down consistently

anyone have the stretches for posture picture?

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5kg technique plate broke at my gym. There were only 2 left so I can no longer do Barbell Rows with anything below 40 kg.

As I'm coming back from a long hiatus and I started over from 30 kg, this is no good. What's the best solution, switch over to DB rows?

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>>74204612
Please Identify the Ingredients on the back of this Protein Powder, with Creatine in it.

>>74219032
I'd do cable rows but I never liked freeweight rows in comparison.

Any problem with this routine? I've got over a plateau on it and feels good.
2 HIT days. One intense set to failure, usually in 4-6 reps (occasionally come back for another set after a rest), focus on increasing weight every time:
Push day + squats, lunges, and calves
Pull day + deadlift
Rest
2 volume days. Bodyweight calisthenics or lighter weights for exercises with no calisthenic equivalent. AMRAP and sets as possible until failure:
Push
Pull
Rest
Occasionally replace the volume days with overcoming isometrics using straps if I'm still recovering and feel like I can't even do the volume day. I've been aiming to fully recover before HIT days and sometimes will take one or two more rest days before them.
I was afraid this would not be enough coming from a 6 day PPL, but I feel better and have made gains.

I started lifting 3 months ago and I'm cutting for one month now with 16:8
which means I only eat between 5 PM and 9 PM.
is it ok for me to only consume my daily required 120g of protein in these times or should I eat some protein bars/shaks in between?

>>74219092
I can't read spanish, try Google translate (the camera setting)

>>74219278
At the bare minimum, you should be having one gram of protein to every pound of body weight you are. This way you'll lose fat, not muscle

Recently bench pressed 335 for one, and squatted 405 for 1.5 (failed on the second rep)
Just wanted to share

>>74219092
take off the sticker and I might be able to help
>>74219032
>Barbell Rows with anything below 40 kg.
wouldn't be a problem if you weren't a dyel

>>74219278
Making sure you get the total amount you need is much more important than timing.
There was a recent study showing protein synthesis increases roughly linearly even when you have a 100g bolus protein in one meal (compare to 20 or 40g), so it suggests that protein timing may not be as important as generally thought before. There may be some benefit to spreading out your protein, but it's probably way smaller than bro science thought before.
Personally, I like to have a higher protein breakfast (60-80g). Keeps me full and not wanting to snack. Then you'll also have less trouble reaching your total later.

>>74219502
Nta, but how are you pounding down 60-80g protein during just breakfast and every day? Are you doing straight protein shakes/bars or eating an obscene amount of eggs/poultry?

>>74219735
Nta but I'd imagine he's double scooping protein shakes (I know I do with my 30g whey protein for breakfast)

>>74219735
>obscene amount of eggs/poultry?
that's how you SHOULD be getting you protein in

>>74219502
Was that milk protein (80% casein)? Casein's slow absorbing anyway since it curds into a ball of cottage cheese in your stomach. Since there have been studies both ways I try to spread it out somewhat. Can't really trust anything you haven't experienced.

>>74204612
Hello everyone. I tore the shit out of a rotator cuff awhile ago and while its "healed" whenever I try and do shoulder press, military press, bench press, really any press exercise it hurts like fuck and I stop. Any advice on exercises that I can do that wont fuck me up?

>>74220040
rough,
don't do anything that hurts and most importantly do rotator cuff exercises for a whilestrengthen it but do so slowly so you don't fuck yourself up again, yes it will be slow and boring and you'll lose gains but it's necessary

>Have had bad sinuses all my life
>Got COVID or something
>Couldn't breathe through nose for a few days
>Am now a literal mouthbreather at night
How to recover from this bros?

Also I blew my nose so much it's bleeding.

>>74220227
Look into learning how to drain your sinus

>>74215212
I'm sure you'll care when your dick doesn't work lol

>>74215810
noone gives a shit about you and even if they did why would you care. just fucking lift.

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>>74216331
once a week
>>74217774
yes
>>74218962
picrel
>>74219335
nice work keep it up

Gym too busy at night, when do I gym instead

>>74219735
4-8 eggs
leftover meat, ground beef or sausage
1-2 scoops of whey (usually a bit over one) in filtered high protein milk (fairlfe) or greek yogurt
it's the largest meal of my day and I usually have it around noon, fast before then.
I usually just have one more meal which is a bunch of meat and a little bit of veggies, salad, sauerkraut, etc. and starchy carb like potatoes, sometimes rice or a slice of bread.

>>74220462
thanks for the pic anon

>>74220462
Thanks anon, I'll keep pushing the upper limits of my fitness :)

Do (underhand) chin ups work your lower lats significantly better than overhand pullups?

>>74221317
>lower lats
no such thing

I stopped going to the gym for 2 weeks due to an injury and my lifts went down significantly. Before i had to pause i was doing bench 150x10 and ohp 90x10, today i had to do 145 and 85 for each and couldnt even hit 5.

I know those are pathetic numbers is this worth getting my blood tested? Genuinely concerned I have low test at this point. No idea how I'm losing gains THAT fast when I barely have muscle as is.

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>Have been in a surplus/working out consistently for a few months
>definitely gained muscle, weight has stayed pretty consistent though
>stubborn belly fat
If I go on a deficit and just eat shittones of protein and basically just stay on a deficit will I lose my stubborn belly fat but still retain much of the muscle I've built?

I can't sleep with my head parallel to the rest of my body, lying completely flat. Head explodes from all the blood.

Same when I do an exercise with my head below the rest of my body, like bent over.

What do? I don't have high bloodpressure, but it's the only logical reason I can think of.

>>74219735
egg whites are top tier
1 egg white = 4g protein
you can buy cartons of egg whites for cheap
a 32oz carton = around 27 egg whites = 108g protein

>>74220040
maybe resistance bands to strengthen it?

Why do so many white men (most right-winger) watch and fap to interracial porn? Have they been compromised by the jew porn?

Is jerking off without porn better for your brain than with it?

>>74222308
Not better, it's a pure abomination instead of being a pure abomination with impure luxurious trash.

Just a friendly reminder that the default weight measurement unit of /qtddtot/ is kilograms.

>>74222308
yes much better
>>74222354
meds

>>74222308
Obviously.

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How long of a break do i need to have from lifting for long term sustainability? I decided to have a wek off because someof my arm joints started clicking and i want to revise my form for some exercises and try a new program. But its hard. i wanna go back to the gym. Last time i had more than 2 days off was christmas. 24 M fairly beginner, although ive been lifting for a while.

Also,why the fuck cant i activate my lats during barbell or dumbell rows? what am i doing wrong? Got up to like 24kg dumbell rows just busting up my shoulder on every rep...

>>74221899
Yes but cutting is hard, its a fun challenge... Y gotta have some persererance. I cut to the point of having visible abs, took me about 3 weeks from similar situation to yours, then just started grazing again and im back where i started. Gonna have another go in abotu a week.


>>74222308
Well you really need to work these kinds of questions out for yourself. Questions about sexuaity, theyre deeply personal, since its one of the most fundaental energies of your body and your being, so dont trust anything you hear online and try to think for yourself. My own experience is that jerking off to imagination or memory is much better. Porn seems to drain the happiness, whereas masturbation is natural and healthy. Its good for your imagination, too. Jerk off to fantasies and you'll have heaps of erotic dreams. Try to jerk off over a fantasy or a memory of something that acutally happened to you, rather than just playing back a porn video in your memory. There might be some benefits to refraining from masturbation altogether, too, but jerking off over fantasies is natural and healthy.

Redpill me on kickboxing. Might start attending classes at the local Y.

Do you guys have a slightly red "line" towards the edge of your nails?
I think I've always had it, but I fell ill yesterday but feel better today, had pain in my side, kidney area.
Thinking it could be terrys nails, but it's not that severe at all.

Maybe worth a doctors visit?

Am I overdoing my front delts by doing OHP as well as incline bench?

I'm doing leaning single arm lateral raises for side delts and face pulls for the rear delts. Should I do some other stuff in addition or do you guys think it's fine?

>>74222751
>Also,why the fuck cant i activate my lats during barbell or dumbell rows? what am i doing wrong? Got up to like 24kg dumbell rows just busting up my shoulder on every rep...
rows work more of your upper back so they're probably taking over

What's an estimate for when it's okay to get back in it after injury?

>>74223110
youshould try after around 6 weeks at least, just start light. a little bit of pain is fine, as long as there are no intense sharp and sudden pains. the mild pains will decrease as you get back into an exercise.

also go to a physio and ask them for some rehabilitation exercises. i got a minor wrist injury from an extreme bdsm session and the boring rehab exercises the physio recommended were great.

Why does keto make this board so mad? I feel like shit when I eat carbs.

>inb4 sugar and goyslop
Nope. I can handle cauliflower and some leafy greens in moderation, but most other carbs just make me feel bad.

Semi-new to gym and overweight at 120kg 25yo, is there a reason why my bench press I struggle to do 10x3 of 40kg but my leg press I can do over 200kg for reps?

Is there any way I can build alot of strength really quickly so I dont look like a pussy when doing doing bench presses cause its only the bar and 2 10kg weights added ontop

do i need to directly work the lower traps, i already do pull-ups, seated row, deadlifts.

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>>74204612
I've been doing neutral grip pullups for a few months thinking they'd be a good intermediate step towards legit pullups and I can do 10 now, but they always inflame the shit out of my biceps tendons. I tried doing normal pullups today and I couldn't even manage 3. I thought I'd be able to do like 6-7 at least ;_;

>>74223215
because your legs have lifted ur fat ass body for your whole life. also legpress is always tons of weight because of the way they are build with leverage and what not

>>74223401
keep arms at an angle to keep your biceps from working, if thats too hard use straps to hold the bar, that will help lessen the biceps work aswell

>>74221626
maybe lift weights instead of being a faggot and pussy
did you fucking expect to be stronger after a 2 week break?

>>74221946
>head below the rest of my body, like bent over.
huh? how.. do.. huh?

>>74222751
>activate my lats
because they are small, do exercises with proper form and you'll be good

>>74223010
you are fine
>>74223215
>so I dont look like a pussy
you are a much bigger pussy if you obsess about this instead of lifting
>>74223301
are they lacking in comparison to the rest of your back muscles or do you need to bring them up for a specific reason? probably not, no

>>74223499
>do you need to bring them up for a specific reason?
i have noticed some tightness on the right and lower side of my lower traps, no matter how much i stretch them or foam roll them, it doesn't go away. I thought it might be muscle weakness instead of muscle tightness

When i do tricep rope extentions.

Do i stand close to the pulley or further away. I've heard both versions are wrong or correct. Which one is right?

Also somebody at the gym said to keep your back straight. Am I meant to? It feels really hard keeping my back straight and doing this exercise.

>>74224041
try all sorts of positions and see which you like
for some reason people really like to "correct" others on this exercise but you should do what works for you

Are push ups done with the calisthenics bar easier or harder? which gives more results?

Does a set count if I had to "rest" in between reps by taking a few breaths (approx. 3-5 secs)? The weight was not racked.

I'm at the point of squatting past my BW and it's especially challenging (in a good way).

>>74225037
Yeah, if you can keep going without ever taking a breath, you're either doing very few reps (like 1 or 2), or going very light.

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What do you guys do when you max out the adductor machine (closing the legs)?

How do you guys remove hair one your cock and balls? Feels like shaving isn't great because my gf can quickly feel the hair growing back. How common is waxing? If you wax: do you go to a parlor, how often?

>>74225768
you are gay

>>74225859
I'm balls deep into my gf every night but sure buddy.

Been following starting strength and other stickied guides for over two years and have not seen any improvement from my starting position. Still a skinnyfat dyel, no increase in amount of plates or reps capable. Barely can lift 100lb for 5-6 reps, unchanged for over a year
Is it some sort of inside joke to fuck with newbs or something?

What are some good core exercises for a noob with a very weak core.
I can't manage sit-ups.

>>74204612
Is there an accepted "cruise" dosage for semaglutide or tirzepatide yet? I took the minimum dosage of tirzepatide and haven't been able to eat more than 500 calories since I injected on Sunday. Shit, I spent the first two days shitting, throwing up, and feeling as though I was having the crap beat out of me.

I did a 2plate deadlift and felt it in my lower back and not my legs, does that mean my form is shit, or is that ok for a still noob lifter?

>>74225979
You could build up a tolerance for those initial side effects. The part that you are eating 500 calories means you barely eat 1 single meal a day. You might be calculating them wrong, if not pop a multivitamin and take that ez 1.5k-2k calorie defecit.

>>74225996
Most likely not hinging properly, check youtube on "how to hinge" there are a bunch of videos on it. Also Mark Rippetoe has several how to setup deadlifts videos on youtube.

>>74225907
Can you do planks? Sit-ups are kinda shit either way.
Try progressing on planks and then doing ab wheels. Leg raises if you can hold yourself that long on a bar and also decline sit ups are nice.

>>74226052
I can, not sure if my form is good if I am feeling it equally in my arms tho.

>>74226070
You do them with your arms flexed, that is forearms parallel on the ground. Once you begin being able to hold it for 40-45s you shift your forearms forward to make it harder.

>>74225907
any variation of deadbugs that you can do and then 1-3 sets of side planks trying to improve your hold times, the deadbugs will help strengthen your core and teach you how to use it properly.
https://www.youtube.com/watch?v=8my1MTa0CWw
i started with a non functioning core aswell and doing these two every day did fucking wonders. once youre at the hardest deadbug and have mastered it you can switch it up to whatever you want

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hey lads, I have been going to the gym for a while to get in better shape and started doing dips and pull-ups at about the same time.

Is it normal that I have been able to do bodyweight dips+10kg but have not been able to do a single pull-up from a dead hang? Is this a muscle imbalance or are dips just easier, what has been your experience?

I am quite the fatlad, currently 104kg and 199cm tall (fml off by one)

I’ve never done 1 rep maxes.
What would you say my 1 rep maxed are based on my 3x5 stats at 145lbs?
Squats 210
Bench 180
Ohp 115

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How'd my first day go?
Lat pulldown was 3x15 90lbs

>>74226379
yes its normal if you have long limbs, pullups are a bitch to get to the first few reps if arms are long

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>>74204612
What should I do to increase my upper body strength while keeping my lower body strength? I've been doing a strong lifts routine, but my upper strength is lacking while my lower is pretty good. Should I just ditch the program entirely and work on upper, while maintaining lower with squats and deadlifts? What exercises should I even do to get stronger?

>>74204612
Will I be fine if I eat 50g or less protein per day?
I was just saddled with a rent increase and won't have any money for proper food in the future.

>>74226540
thanks broski that is good to hear

>>74226667
I forgot to add: 6'1" and 195 lbs.

What should I do to target glutes & hamstrings? My quads completely overpower the rest of my legs after squatting 3x a week for a while. And yes, that's with deadlifting as well.

>>74226507
https://strengthlevel.com/one-rep-max-calculator

Had an injury in my left shoulder (rotator cuff busted from a fall during a run like 2 years ago) could barely even move it very well for a couple of years, got fat from booze and sedentary lifestyle, so decided I needed to lose weight and also spend time evening myself out with some basic weights in my work gym (not paying full price for proper gym membership when I can barely lift properly) before going to the real deal.

Right side is strong enough, left took ages to build up and is clearly still weaker, but it's much stronger than it was and not in pain when I lift. I lost fat, got a moderate amount stronger with consideration to the fact I had to be really gentle on my shoulder, but I wasn't eating big so I haven't really gained much size and as anticipated, it doesn't look like I've spent time in the gym other than being leaner than I was at Christmas.

Bench went from barely being able to manage 8x30kg for 2 sets, now I'm at around 8x60 for 3 sets. Dumbbell curl went from struggling to do 8x6kg for 3 sets, now I can manage something like 3 sets of 8x12 (or 6x15) and mix in hammer curls too.

Where do I go from here since I'm now plateauing and completely bored of the really basic stuff I've been doing to build up to very basic beginner strength?

Why do I aways get a stinky diahrea when I eat lots of lettuce?

is there a way to remove that bar that's at the end of a hip thrust platform im going mental what's it even for

>>74226627
just don't increase the weight on your lower body lifts at all
>>74226667
you'll survive but that's not really adequate for effective muscle growth

Been going to the gym now for little over a month and I'm honestly really enjoying it and I plan on continuing but sweet jesus how does one stick to a diet? Now that I'm working out I'm just getting more hungry. What do I do? Just tough it out?

>>74226755
how about leg press with high foot placement

I am lifting 3 times a week now (started 1 week ago), no squats though because of my knees.

>>74227554
I assume you're cutting right?

eat smaller more frequent meals throughout the day
eat cleaner / lower calorie food so you can have larger portions
count calories to assure you're not in too much of a deficit
drink lots of water

>>74204612
Do benzos and opiates hinder recovery? I suffer from terrible insomnia quite often and can only sleep if I pop a valium or other benzo. I also recreationally take heroin. Is benzo induced sleep better than no sleep for recovery at least?
No moralizing, please.

>>74204612
Are those cartons of egg whites worthwhile? e.g. do they make sense price-wise, protein wise and time-saving wise?
It seems a waste of money and eggs to use them just for their whites, so thinking of just getting some of these cartons instead.

>>74227877
you're fucking yourself up, no source needed

>>74227877
>does taking drugs fuck with my health?
no shit

My back was killing me when I squatted and I figured out I had buttwink. Started 1) pushing my legs out 2) tightening my core 3) not going so low. My back feels better but now my right kneecap starting hurting while squatting. What could I be doing wrong?

>>74228055
You squatting high bar or low bar? Might need to cue less forward knee travel.

>>74228418
From what I can tell from some reference pictures, high bar. How do I fix that?

>>74227889
No.
1. Where I am, the price/g protein is like 1.3x normal eggs. I could get fancy eggs for the cost of worse quality egg whites.
2. I don't mind the fat and cholesterol of the yolk. It may even be healthful, what with all the fat soluble vitamins being mostly in the yolk.
3. I love the taste of the yolk and find scrambled whites less appealing.
4. Wouldn't save much time imo. Pouring eggs out is easier, granted, but it doesn't take long to crack them either.
5. I'd rather not have the extra preservatives in the carton whites.

>>74228519
You can either switch to low bar or shove your hips back more

>>74228660
You're a good man.

Hypothetical scenario. I’m eating 500 cals above maintenance and determine that’s 3200 cals a day. I drink 3 protein shakes to meet my protein macro. I’ve consumed 2000 calories. Does that mean I can eat absolute fast food shit to get those last 1200 calories and not be dirty bulking? If I hit my macros does it really matter how I get to my calorie goal?

>>74204807
There was a time when I was addicted to sodas, doritos, and chocolates, I had to convince myself that these are disgusting. I had to trick my brain that these are literally garbage.

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My wrists are fucked. I couldn't tricep pull downs and other shit.
I could only do this.

Is this good?
My wrists aren't involved, and i could really push myself and feel my triceps.

>>74227877
>I also recreationally take heroin

Nice

I'm not sure why, but as I've become stronger overall, I can't walk or stand up as long as I used to.
Anything common that could be the cause? It's not like I've gained weight.

>>74229957
muscle mass requires oxygen, so with the same cardio fitness everything's harder. or could be anything
>>74229491
answered own question

How long does it take to lose muscle? I'm not /fit/ but I was lifting and eating, and now I'm in the middle of exams and don't have time to do either at the level of consistency I did before. Losing weight, but worried I'm looking less in shape than I did despite lower BF.

>>74230200
Eating enough protein is mandatory or else you will waste away.
I guarantee you have time for quick bodyweight workouts. At least do squats and pushups, which can be done anywhere. Add pullups and deadlifts if you have access to a pullup bar or weights near where you're studying (improvise if need be).

>>74204612
>eat any amount of food
>feel uneasy/slight disgust until after I finish my routine
I know this is an unhealthy mindset, but how do I get over it?

>>74225895
Are you retarded? No improvement from your starting position? In strength and the visual side? 2+ fucking years and you talk about it as if it's your first month. There's Youtube, Reddit, Google, studies on effective hypertrophy and you can't use any of it? Start watching Youtube videos on hypertrophy and learn.
If you are getting enough calories, protein, pushing yourself near failure with reps in the hypertrophic range, with enough weekly volume, and recovering properly, it should be impossible to not improve. You must be fucking up something. Figure it out ASAP. Don't just guess. Describe your whole exercising approach to people, ask what's wrong, and Google for answers till the solution is crystal fucking clear.

Is a routine centered around higher reps a bit safer than low reps? I was running a basic 5x5 and my squat was what I would call excessively difficult and I got an injury. Would higher reps lower weight be inherently less injurious?

I fucked up my left knee by either accidentally hitting it with a 10kg dumbbell or doing a 45km bike ride (or the combination of these 2). When walking every step kinda hurts but I can squat with no pain. It's been like this for two days now, what's up with it? I'll slip into depression if it doesn't heal soon.

When cutting, what is the most optimal bodyfat % to end the cut and start bulking, in terms of health and muscle gain? Is 12% low enough?

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Two questions:

1. Is it normal that I have to shit after each workout? Even if I shit before working out, it just seems to hit again after I've worked out.

2. I'm getting some pimples lately, is it from increasing test? I'm in my late 20s and have never really had acne, especially not since I was in my early teens.

>>74230518
Very much so.

>>74229265
> I drink 3 protein shakes
eat normal food first
>If I hit my macros does it really matter how I get to my calorie goal? [...] I can eat absolute fast food shit to get those last 1200 calories
yes it matters, you'd be eating processed slop so instead eat normal food maybe???

>>74230602
horse balm/tiger balm and some walking
>>74230727
most likely yes, since going lower gets exponentially more difficult and there's no reason to go lower unless you're doing a show
>>74230772
wash your face after working out as the sweat can give you acne

>>74230829
>wash your face after working out as the sweat can give you acne
Aw fuck, I hadn't thought of that. Thanks man.

>>74230833
your whole body really since it can also make bacne and acne on your shoulders show up, it did for me

>>74230838
I might have to reconsider my workout times then, I have noticed some body acne too. I usually do it before work but never have enough time to shower, so maybe I should aim for after work then.

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Been drinking kombucha, home made. ~2L per week. Also eat a spoon of white Kimchi with lunch.
Used to have a very bad stomach, it's better now but not actually good.

Just woke up today with the worst gut pain. Like a sharp boulder was pressing on me just above my crotch.
What's the point of eating all these probiotics of my guts just won't fucking heal??

>Go to a doctor
Gastros fucked up my guts by giving me antibiotics twice. They swindled and scammed me so many times I just don't want to go back

>>74230772
>Is it normal that I have to shit after each workout?
Are you usually constipated out of the gym? That might be a cause, but also, what are you eating just before/during/immediately after your workout?

>>74230881
ok, but are you sure it's not cancer or appendicitis? that's why the common advice is to go to the doctor, if it's just ibs or some shit you can walk it off, but there's an off-chance it's deadly.

>>74229491
do wrist curls starting at a very light weight like 2x10 on 2 kg and gradually increase the weight and reps.
its a boring exercise but itll help with the wrist pain if you stick with it for a few weeks.

>>74230889
Seems to happen even if I eat nothing. For example
>wake up
>take large shit
>start work out
>finish and have to shit again
>its another large shit

>>74230727
You won't know the %. I gauge by vascularity & waistline. Once my bicep veins start popping and I start getting close to my absolute limit for my waistline I know it's time to stop.

>>74230906
Why are you working out on an empty stomach?
Anyway, is your shit particularly dry?

>>74230727
If you don't have mental issues, just care about optimal building and long term health, you should be able to move around 15% (after a cut) to 20% (after a bulk).

>>74230949
No, they're pretty fresh and have a really decent amount of moisture.

>>74231027
Do you have coffee or other forms of caffeine as a pre-workout, and usually don't take it in the morning otherwise?

>>74231030
No caffeine ever. I don't drink coffee and never have.

I'm trying to become a drug dealer who's clients are only gym goers and fitness oriented people. It's an untapped market. I need constructive advice on how to do this.

>>74214559
No generally 2 sets wont be enough to maximize growth (with exceptions like high rep, high intensity squats for example) I would recommend 3 - 4 sets on most exercises. If you are feeling pain during exercises it's rarely related to the amount of sets. I would recommend you troubleshoot your form.

>>74231042
ask ppl if they want drugs

>>74222751
I had the same issue of feeling lats. I got around it by pre-fatigueing lats by doing Pull overs the previous day. Alex leonidas put up a good video in how to do them in a very lat biassed way recently.

>>74231075
>pullovers in a lat biased way
there's two ways to do pullovers and only one of them hits the lats

>>74223010
Yeah probably, generally front raises are usless provided your doing your presees

>>74223401
Push you chest towards the ceiling as you get to the top of the rep, should make it more lat and take your biceps out. If that doesn't work maybe try substitute for assisted Pull up/Pull over as these will still carry over to a standard Pull up and won't hurt you.

can i skip protein on rest days? or do i need 150g+ every day?

>>74231268
rest days are when you recover and grow
protein is probably more important on those days than training days desu

Are their any decent non stim pre workouts out there?

>>74230829
I walked to a big store and back like 4km total and it pretty much hurt all the way and even more on the way back. Especially going downhill was bad. But got myself some horse liniment MSM im gonna try in a bit

do you kill your gains when you jerk off after your workout?

Appropriate rest time between reps?

>>74231386
Breathe, check your stance, go.
There's not need to make it 100% continuous, but if it's taking more than a couple of seconds there's something wrong.

>>74231384
no

>>74231386
Between reps? Not sets? Up to 1 second

>>74225895
bench press is overated.
Just do chest press, pec flys and incline dumbell press.

Heavy lateral raises hurt my shoulders, so I went with 5kg/11lbs dumbbells.
I did 5 sets of lateral raise, 5 sets of front raise, 5 sets of bent lateral raise. 2 minutes rest between sets.
The reps were on average: 13, 14, 13, 11, 9 and the last two to failure
Had a slight side delt pump, but no soreness today.

Do shoulders recover quickly like forearms? Can I train them like this every other day?

>>74225895
did you forget to go to the gym?
>>74231798
retard
>>74231898
>Do shoulders recover quickly like forearms? Can I train them like this every other day?
yes and you should

Is overtraining a meme or not? Last day without any form of exercise was ten days ago. Most of the time I lift and run on the same day. If I don't lift, I run or swim.
Haven't slept more than three hours per night since Thursday last week. Should I take a break or does it have no impact on sleep?
I don't drink anything with caffeine in it

>>74232214
How did you train before the last 10 days? Sounds like you're in need of a recovery/deload week. Clearly your body is signaling to chill, shitty sleep is the best indicator of this. You're overreaching and your central nervous system can't properly calm down anymore = no sleep.

Is there any place to get cheap liposuction then have that fat turned to stem cells?

I saw a guy get fat turned to stem cells for his penis and I want it for my knees. Shouldn't have done parkour and wrestling and weight lifting all as a teen.

Am I doing exercises wrong?
Lateral raises - I feel the lift in my forearms but not my shoulders until I hit my limit. Then either my shoulder is just weak or feels a bad kind of pain, but I never felt like my shoulder was struggling.
Same thing happens when I do hammer curls (rotating or not). I feel it in my forearms but not my biceps, but it's undoubtedly my biceps that gives out (no pain there though).
I don't feel my triceps struggling during rows either until at some point they just can't lift the weight anymore.
Does this happen because I'm too new to lifting or am I doing the exercises wrong?

>>74233656
>Lateral raises
make sure you're actually using your delts or do a preexhaust
>hammer curls
yeah you will feel them in your forearms because they work them, as long as the biceps fail first there is no problem
> triceps struggling during rows
because the triceps barely if at all work during rows