dyel general

my lower spine hurts when unracking squats
is there a fix or is this just the welcome notice for a permanent residence at snap city

how to anchor my legs on lat pulldowns cable pulley at home? Would putting a plate on my legs help a bit?

Do I gauge my squat max different if I'm lifting from the floor over using a rack? I know I can squat more weight with my legs, but have trouble getting high weight over my head for back squats since I hate front squats.

I have a herniated disc in my lower back and bb and db rows aggrevate it. I have a cable pull but it can't be adjusted and it's only good for vertical pulls. What can I realistically do for horizontal pulls?

Please rate my kettelbell program that I put together with the help of ChatGPT. There will be a rest day in between each workout. All movements performed with double bells:
- 2x 35lb for arms/shoulders
- 2x 44lb for everything else

::Monday::
Upper Body Strength (Chest, Back, Arms, Shoulders)
All movements performed for 3 sets of 8-10 reps
- Floor Press
- Bent-Over Row
- Bicep Curl to Overhead Press
- Arnold Press

::Wednesday::
Lower Body & Core Strength (Legs, Calves, Core)
- Goblet Squat – 3 sets of 12 reps
- Calf Raises – 3 sets of 15 reps
- Russian Twist – 3 sets of 20 twists (10 per side)

::Friday::
Total Body Power and Endurance
- Swing – 3 sets of 20 reps
- Clean to Press – 3 sets of 10 reps per side
- Front Rack Reverse Lunge – 3 sets of 10 reps per side
- Deadlift to Upright Row – 3 sets of 12 reps

>>75704101
>don't allow headwear due to creepshot incident
The fuck? Did homie hide a gopro in his durag??

>>75705931
Resistance bands. I used a 15lb band and seated rows to get back into shit after completely fucking up my back. It's easy to make it harder/easier on the fly without switching weights around too so that helped. I don't really use them much anymore but they aren't bad to just grab and do some light weight exercises when you're bored.

>>75705408
Salt, yes or no?

What angle is best angle for incline press?

>>75705436
The weight should mostly be resting on your abs
Learn to brace your abs, tense your glutes, valsalva and keep your entire spine neutral

>>75705444
I mean whatever it takes
If you have a barbell, just hook yourself under it when it's loaded

>>75705727
Order a $200 half rack from Amazon
You can't know without doing it desu

>>75705931
Id wait till the inflammation comes down and then start rows low and work your way up while wearing a belt every time

>>75706196
Always
It increases metabolism and helps everything in your body function better
If you get too much, you'll piss it out or worst case get the shits

>>75706268
Depends on your volume of other presses and other big lifts

>>75706010
>Kettlebells
Lmao why

>>75705417
You can't call people dyel until you're past 3/4/5 lil boi

>>75706501
Because that's the only thing I have available to me right now aside from body weight exercises. DYEL, brah?

>>75706531
Walmart adjustable dumbbells are almost free
Pretty sure Amazon has some too
Beyond that, why aren't you just getting a gym membership

>>75706501
>Depends on your volume of other
I do flat bench and seated shoulder press, but was thinking of alternating these two with incline and laterals.

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>>75705408
Is lifting everyday for 30 minutes a bad thing?
I only do OHP+Rows+Squat / Bench+Chinup/Squats.
I merely lift for general well-being purpose only, not for gain nor strength.

What are some easier/low level core exercises? My core SUCKS so I need to start at baby tier

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>>75706854
I'm guessing baby tier would be something like this

>>75706848
if you feel good keep doing it
i couldnt do it but convinced myself otherwise cuz schizoid + exercise addiction so if ur not in my boat youre prolly clear

Does skyr work in place of whey powder?

>>75706559
Good thing kettlebells are superior to dumbbells in every way.
>why aren't you just getting a gym membership
Because I'm in a location where there are no gyms around me. Try to wrap your mind around that.
Why are you even wasting everyone's time with suggestions that no one asked for?
>hurrdurr just go JYM
I would if I could, jackass.
Either help out by answering the question or, if you don't know anything about bells, move on to another post.

>>75706848
What are your goals? Just general fitness or do you actually want to get swole?
Nothing wrong with lifting erryday if pay attention to form and your body. Is it the best way to build muscle mass? No...

Tourist here, hi /fit/. I'm writing a small story and I have some health-related questions I thought you could help me out with.
Context: Character A woke up feeling so tired she cant even move, like she lost all her stamina/vitality overnight. Character B decides to take care of her, working out some treatment that would speed up her recovery or would make her feel a little better.
My question is: What kind of "treatment" could that be? You have any ideas?
I loosely thought about it being something like cold and hot towels, but Im not sure if that would be helpful for that kind of situation. And if it actually is, could you elaborate on how it would help?
Thanks.

>>75705408
Has anyone tried to make pasta in a instantpot?
I think my laziness of meal prepping is going to be sacrificing a box of pasta to the experiment.

If you have, what settings. I did google this.
Some say no fucking way and some seem to have success.

>>75707339
>Make them drink more water?

It sounds like you describing lyme disease honestly
>Maybe it's because I've watched House too much

>>75707339
Nigga, we're retards who lift heavy things here and not fucking doctors.
>What kind of "treatment" could that be?
A good dicking in her asshole, followed by a 1mg injection of adrenaline right in her clit.

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>>75705417

>>75705408
why do I always feel so dehydrated after a good pump

>>75706813
Wtf are laterals lmaooo
For size, you can swap incline for OHP but most would just add incline and not drop either

>>75707005
No powders really work
Just eat meat

>>75707058
>Looks for input
>Mad when he gets input
>Thinks kbs are better than DBs
Classic smol boi mentality

>>75707573
My wife makes chicken Alfredo weekly
Just look up specific recipes like that, beef stroganoff, lasagna, etc

>>75708231
Cuz you need more water fambalam

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Why the old school is bad now?
>>75706010
>Did homie hide a gopro in his durag??
My gym banned headgear/glassed because of creepshots.
Yet you can bring your phone just fine, clown world.

Is it possible to lose more than 1-2 pounds a week?

>>75708652
If you're huge yes
The smaller you are the harder it is
The first week is a lot of water loss so don't take the first week's losses as any indication of long term

>>75707339
Probably Lupus
Sry senpai

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How to get bigger arms?

>>75705408
I frequently sleep in a way in which I pressure or lay somehow on my hands or arms, which in turn causes me to wake up with numb limbs. It doesn't bother at me but I've been wondering if this can impact my gains? Considering muscle get's "repaired" and thus strengthened while we sleep.

>>75709638
it doesn't bother me at all*

>>75709582
Gain weight
It's hardest to gain arm mass, you need good heart health and a good long term calorie surplus

Could multivitamins and magnesium pills cause insomnia? I don't remember changing much in my life recently besides starting to take those. I have had more trouble going to sleep than normally for a like week now.
Also drank less lemon balm tea recently, but most of the time it seemed to be more like placebo

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I have an Amazon gift card and wanted to get a standard size bar. What do you guys recommend?

I read that full contraction of the bicep requires full supination. So should i get a straight bar instead of a curling bar?

>>75708304
More like I ask for input about question X and some fgit respond "why don't you do Y instead?"

No nigga, I asked specifically about X, fuck off with your unrequested suggestions. KWAB.
>>75708549
But how does fucking headgear facilitate creepshots? What the fuck..

>>75710489
Bottom right only because you'll super-hate the "spin on" style for securing plates. If those clips suck then just buy better ones.
But honestly it doesn't fucking matter which one you get as long as you consistently train with good form, good weight, and eat well.

does metamucil actually help with appetite suppression? Need a crazy cut, working out is not an option at the crucial moment

At low bf% I have a chad face, like it increases my facial aesthetic exponentially not linearly. But I have been eating whatever I want because I workout twice and day and can afford to. I have also been single for a few months. When I got with my last ex I was really thin and my face was in top tier mode. Now it is kind of bloated and round. However, I am now the strongest I have ever been and the thought of cutting is really discouraging. I dont want to lose all this gain. If I want hot pussy again, I dont know if I can do it without a good cut. What do?

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>>75705408
Can whey protein isolate replace meat?
I'm too lazy to cook.

>>75711408
it can, there have been times where ive pretty much only gotten my protein from whey protein... its not great though and definitely not ideal. the gas and shits are pretty brutal esp if you add high insoluble fiber into the mix.

>>75705408
will eating my boogers/earwax/fingernails break my fast?

>>75710533
If you genuinely think kettlebells are better than dumbells then you clearly have things "figured" out already. Lol good luck

should I be taking a multivitamin? if yes what's the very best one?

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Is there a way to make protein powder savory?
I can't stand flavors like DOUBLE CHOC or some shit. I literally don't consume sugar, makes me feel sick..

A tangy, salty "Kefir" flavor would be ideal.
I make my own Kefir and yogurt fyi, but idk if it'd mix well at all.

>>75711810
Have you tried adding a little milk to it? It makes the chocolate taste better

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Is there a better way to boil eggs?
I've tried several ways and all the eggs end up breaking on me.
Really started thinking about getting one of these egg boilers.

>>75710533
>But how does fucking headgear facilitate creepshots?
https://amzn.in/d/bDkRB3m

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>>75710482
If you were deficient in b-vitamins before taking the multi, sure. The vitamins would give you an energy boost enough to cause insomnia under that condition
>>75711095
It helps but overrelying on it could mess up your guts. Anything from constipation to fecal impaction depending on how much you take if you're trying to use it to crush appetite. Why do you need to cut so badly right now?
>>75711128
You have 2 options. Either cut really slowly, I'm talking half a pound per week slowly, or do it really fast with a ton of protein like a protein spared modified fast. For the former you can keep the same program but for the latter you should cut volume in half and keep your weight and proximity to failure the same. Also if you do the PSMF supplement with electrolytes, fish oil, and a multi. You'll need it
>>75711746
Doesn't hurt. Picrel is the best one
>>75711435
No, but that shit is pretty nasty

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How to stop snoring?
I'm not old, just got into 33
Don't smoke or drink, and not overweight.
My gf never heard me snore before, it made me worried.
Do snoring comes from getting old?

>>75711991
>If you were deficient in b-vitamins before
I would be certain because I occasionally eat eggs and drink milk and yogurt frequently.

>>75711915
I've tried both milk and water, and I've tried a sampler set for different wheys.
They're all too sweet for my palette desu, it's like trying to chug a milkshake in the morning...

I can drink salty kefir or ayran by the liter

>>75712069
sidesleep
if you're a sidesleeper already make sure you stay on your side, i put a pillow under my armpit on the laying side which helps keep me on my side

I overtrained and have been too weak in the muscles for that exercise to do a rep for a month now.
How long can I expect recovery to take?
I feel no pain.

I gained weight in last months... More than I expected. ATM I weigh 108 kgs. I usually do stronglifts 5x5 (70 kg bench press, 70 kg barbell rows, 115 kgs deadlift, 130 kgs squat, 40 kgs overhead press), but I don't do cardio.

I plan to go on a huge cut and do cardio. Is 1 hour walking everyday enough or should I do something like Insanity? I want to lose around 20 kg in the next 6 months (I doubt it could go faster).

Should I fast?

>>75705408
HIIT training, any good recs?

>>75712339
walking is not cardio
run or cycle

>>75711810
why don't you buy unflavoured whey and flavour it yourself?

>>75712296
take a deload week or two

>>75705408
What is E2?

Training incline bench because my upper pec always lags
I'm not feeling shit on incline flies, even at the lowest incline I'm feeling it mainly in my delts. Are incline flies a wash for me or is there some way to improve the mind-muscle connection?

skinnyfat i am
how to get rid i do?

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What can a woman do to get the flat stomach/ heavy bottom look?
Other than winning the genetic lottery?
I envy my co-worker, she had 3 kids, all her pregnancy weight is in her thighs, and I swear her hips get bigger with each child.
And she still have flat stomach, not skinny though, just uniformly fatty with no fat rolls.

>>75713120
If this is a real post
Compound lifts + high protein diet + caloric deficit
If this is a faggot post
Suck a dick

>>75713123
It's real.
>Compound lifts + high protein diet + caloric deficit
Yeah, yeah I'm not 16yo trying to trick into strong lift.
How would compound lifts even help?

>>75713139
StrongLift is perfect anon
But you're not gonna get lean if you don't eat a bit less with more protein

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>>75713141

>>75713153
So you're just trolling ok

>>75713154
I'm not that anon, I'm the one that asked.
Ignore him.
I'm genuinely asking.
I'm in my 30s now, I stopped BC because it made me obese.
Now, with strict diet from /fat/ I become overweight.
People complementing me looking younger, but I got skin rolls that cover my FUPA.
I'm pretty sure it's mostly fat, but I hate how I look now.

>>75713165
Okay
Do you smoke?
Start with StrongLifts
Eat at a deficit and a high protein diet
Stay at it
It really is that easy, you have to want it though

>>75713172
>Do you smoke?
No.
>Eat at a deficit and a high protein diet
Already doing that.
>you have to want it though
I'm

>>75713175
>Already doing that.
Good, if you don't want to weight lift
Do cardio of your choice, swim, cycle, run
Or do HiIT
But 80% is going to be your diet
Imo doing strength training will benefit you the most

>>75713139
Lmaooooooo
Compound lifts force your body to produce the hormones you need to look how you want to look while stimulating the muscles
Women can't really gain mass

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>>75713176
>>75713184
Why are you recommending strength focused program for a woman?
That's also former obese?
>Women can't really gain mass
Yeah, which is why SS/SL is bad for them.
Bro split is better in every way.

>>75713187
Because stronglifts is easy to follow
Getting into the gym and knowing what to do helps tremendously

>>75713120
If she lost a few pounds it'd come off her face first and she'd be a 8/10

>>75713072
All your chest movements have to be done at a specific arm movement angle
Draw a line from your lower inner pec to the middle of your shoulder socket
Your upper arms should always mirror that angle across your shoulder socket to use your full pec
When you do standing incline pulley flies, keeping your shoulders and elbows externally rotated and your arms at that angle specified above will activate your entire pec

>>75713080
SS or SL + slow bulk until you're intermediate, then cut after. It's wayyyyyy easier to cut after gaining mass

>>75712426
When fucking, go hard for as long as you can then slow down when you're about to
Treadmill obv you fucking knob

>>75712296
Eat more and sleep more and do more LISS cardio

>>75712069
Take arginine or do cardio before bed

>>75711981
Lmao what

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>>75713190
>>75713198
Yeah, women body depends on fat to give it's appearance.
you do you think many women quit losing weight?
Their tits and ass deflate.
Her body already took a hit by being on contraceptive god knows how long.
Half hearted answers and bro science is what got this board a bad rep.

>>75711810
You literally shouldn't be using protein powder then
Just get your 0.8g of protein per lb of lean mass from real food
Powder is shite

>>75711746
No, it just strains the kidneys
Only people diagnosed with an actual deficiency should be supplementing in pill form

>>75711408
Never
Isolate is actually about dead opposite of meat
Your body is made to slowly pull and process protein out of meat and dairy, not powdered garbage
You can buy ready to eat whole ham or ham steaks, Greek yogurt, fair life milk etc etc if you're really going to half ass your diet like that

>>75711128
Just eat more meals with fewer carbs

>>75712069
Are you overweight? My snoring goes down considerably when I'm not carrying a gut. Some people are just cursed, though - my slim wife snores because her whole family has sleep apnea. Look forward to a CPAP.

>>75713226
>Are you overweight?
>>75712069
>not overweight

>>75712339
>cardio. Is 1 hour walking everyday enough or should I do something like Insanity?
You’d have to be pretty damn fat or out of shape for walking to be cardio, however it is good for fatties trying to lose weight (low impact, doesn’t make you hungrier, no need for rest days).

If you also want cardio training look into low impact stuff like ellipticals, rowing, swimming, biking etc.

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>>75713224
>strains the kidneys

>>75713240
>believing what any Anon wrote

Is flavored sparkling water even good for you? Just because it has 0 calories?

Am I'm better off just drinking water?

>>75713276
Why would i lie on a thread that I'm asking for help?

any good probiotic pills in europe? swanson?
>inb4 kefir
yes i'm buying kefir grains i'll be making some

Does creatine actually help with muscle growth and development?

>>75710482
What's in the multivitamin? I think that's probably the culprit because these days the popular thing is to put a lot of adaptogens and additional herbs in the multivitamins. For example, a lot of times there will be inositol and ginseng and stuff like that which could very well be keeping you awake at night.

>>75711991
>Picrel is the best one
There are much better multilitamins than the one you posted.

>>75713547
Are you lying to yourself though? Do you have visible abs?

Alright everyone. I have 6 months until my wedding. Is it realistic to lose 50 lbs in that time?

>>75713548
dont waste your money.
>>75713551
yes. get some.

>>75705408
Why do I randomly feel muscle spasms and how do I get rid of it? Generally flows throughout the entire body but I don't experience any weakness.

>>75713608
>Do you have visible abs
Is your definition of not fat is abs or not?
This is peak bro science, impressed nevertheless.

>>75713610
~2 lbs per week? Sure. Even if you hit some plateaus you’ll still look way better down 30 or 40 lbs.

>>75713618
Do you have a layer of fat on your goddam abdomen that may be weighing your belly down while you sleep on your back? If you do not have visible abs, then the answer is yes.

>>75713614
i will

Has anyone else dealt with pectus excavatum? Mine isn't terrible but it is noticeable especially from the side. Which exercises work best to help with this? Do I need to get surgery (I'm in my 30s)?

>>75713610
Start fasting, now. Drink only snake juice.

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Men complain about backacne, but women complain about boobacne.
Any tips about dealing with those? I don't want to take any retinols.

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>>75713630
>Do you have a layer of fat on your goddam abdomen that may be weighing your belly down while you sleep on your back
No.
but I don't have abs, pic related, I have butterface so I focus on shoulder and chest

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Does this work or just bullshit?

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>>75713665
Delete this and never post again

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Any tips on how to balance calorie deficit while maxxing protein intake?
On paper it's straight forward, but it's very hard in real life, and even worse if you're short person like me with TDEE of 1200

I can barely do a push up. What are some other exercises to strengthen my arms?

>>75705408
Old men that drink like 64oz of coffee a day, are there any evidence based studies on that activity? I know coffee is somewhat healthy but what he fuck is going on in your body with that much coffee every day? Any bad side effects?

>>75713731
To piggyback on this, does the physical endurance benefits from coffee come from the bean or the caffeine (or both)?

>>75713716
push ups emphasize your chest. If you're doing them focusing on your arms, you should try better form. In any case do chest presses with lighter weights before progressing to body weight.

>>75713224
>No, it just strains the kidneys
You have no source for this because you made it up.

>>75713716
Try angled pushups against the hood of your car for example. Less weight is placed on your arms due to gravity. Or do bench presses with light weight in the beginning, it's easier than a pushup.

>>75713703
I don't understand what you're asking. Are you asking for low calorie sources of protein or what?

>>75705408
What's with "bitch fuck a china dick" popping up in random posts everywhere? Is it a new filter or something?

>>75713674
>getting that lean but not doing any ab work
Ok, so you're just an edge case. You just have no abdominal muscle, I guess? Strengthening your core will help your breathing at night.

>>75713826
>Are you asking for low calorie sources of protein or what?
More of a diet and yes.
I mean I need to eat less than 1200 calorie, I'm short.
Assuming I'm going for 1000 calorie, that would be 250 g, assuming I'd be eating just carbs/protein.
You see where I'm going?
For a small person like me, I can't increase protein intake while being in calorie deficit.
Currently, I'm just chugging protein shake and Cesar salads, and still overshoot my TDEE.

>>75713909
>just an edge case
My BF% is 14.5 bro, I don't spam abs like maniac, but I do my core workouts.
I think most people that have abs are on gear.
Which isn't my point even.
I'm snoring while I look healthy, the fuck man?

>>75714004
It's still don't understand what you're saying. You're saying you can't increase your protein on a calorie deficit? Of course you can. Get 99% lean turkey breast and make burgers or sausage out of it. Eat egg whites. Make protein pancakes. You don't need 250 grams of protein a day, especially if you're small. That's way overboard even for big people.

>>75714018
>It's still don't understand what you're saying. You're saying you can't increase your protein on a calorie deficit?
You fucking ESL.

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I've been doing 531 for 3-4 months now and I was wondering if I should be adding more exercises to my routine.

I know I'm not doing much since aside the main lifts the only things I add are:

Machine Hip Thrust x (Same progression as squat)
Machine Compound Row x (Same progression as bench +10kg)
Assisted Pull-up

Even just with this I still end up spending 1.5-2 hours so maybe I rest too much? Should I be adding anything?
My aim is working up to more pull-ups without just doing pull-ups (it's the exercise I find the hardest to even just perform at all past 3-4).

My current stats (1RM):
Squat 100kg
Bench 80kg
DL 120kg
Press 50kg

>>75714028
Sorry, but you got so upset.

>>75713665
i think you have diabetes

>>75714039
I don't?

>>75714032
Which template are you doing and are you doing any jokers? Just saying 5/3/1 doesn't mean much because it's so customizable and there are a billion templates. Also Wendler has his own accessory recommendations per session. Just thought you should know

>>75713610
For someone like me who knows how to bulk and cut: easy, no problem
For a fatty like you: impossible without PEDs or ozempic/wegovy/etc.

>>75705408
Will lifting improve my COOMs?

Think I'm gonna have to skip my next leg day. Last Friday my right adductor started feeling tight and it's still bugging me while doing leg press. I've already partially torn my quad on that leg before and don't need another injury.

>>75713585
I think it's just basic synthetic stuff

>>75714659
Not a helpful response or a serious contemplation of what could be causing your problem. Make an effort.

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yeah uh i have a question
i worked out but im not a beefy strongman NOW?!
wtf
what voodoo do i do to fix this

>>75713587
https://www.costco.com/kirkland-signature-usda-organic-multivitamin%2C-80-coated-tablets.product.100458954.html
Is that one better or worse?

>>75714808
Basically the same but a bit better I'd you're interested in the food blends included

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How retarded would it be to split my year like pic related? I still have not figured out whether brosplit or ppl are better for max gains

is doing a 6x week ppl retarded as a novice? let's say i have something like 3 months doing greyskull lp

>>75714988
Try it for a month. I also did 6x week ppl as a novice but it was too much stress on my shoulders and had to stop it before I ended up in Snap City

>>75714988
yes

>>75714962
Stay on one program as long as you're making gains. Only switch when you have plateaued for > 2 weeks.

Not my usual routine and a really inconsequential question in the grand scheme but,
If I workout late and go to sleep with no food afterwards am I missing out on gains?

>>75708652
lose weight or cut weight? cause you can cut 20 pounds in 24 hours https://www.youtube.com/watch?v=tB1TAo0MNhM

Any tips for countering weather-based migraines? I was supposed to work out today, but I feel so bad that I would likely puke.

>>75715417
never had migraines. maybe a nice hot bath and a tea

gonna get 2 5 pound tubs of ON protien. what flavors should i cop?

>>75715467
None
That's like 20lbs of meat you could buy

>>75715326
Technically your feeding window runs 23 hours before to 24 hours after with your body working on repairs/gains for 48 hours after

I think in that situation it matters more that you ate enough for your day+ lifting than if you ate part after

>>75714988
If you aren't intermediate, you should be running an LP
Just bulk through it to get it over with

>>75714962
Why would you give up gains doing a brosplit ever lmao
Swap out upper lower or Arnie's blueprint not a retardsplit

>>75714598
Leg press isn't your main lift, is it?

>>75714032
Unless you're a midget, you should have been able to LP to those stats without issues

>>75714004
Bruh you need fat or you'll nuke your endocrine system
How little activity do you do???

>>75713820
Any food contaminated with heavy metals and other contaminants strain your kidneys
You really don't think that food processing waste product that they flavor and sell you isn't contaminated??? Lmaooo

>>75713703
You can only synthesize 0.8g of protein for every pound of lean mass you have
Going over that hurts you, not helps.

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i just got bloodwork done that says i have 130pg/ml estrogen
how bad is it?
i haven o frame of reference for these numbers

What does a hernia feel like? Not sure if I just strained something in my lower abs or should go to a doctor.

>>75715524
So no source then

>>75715514
I'm just getting back into them on this Upper/Lower program I switched to. It's John Meadow's Warlock. Lower day 1 is quad focused so it's a low and narrow v foot placement. Then the Ham/glute focused lower day you do a high and wide stance. (plus other lifts before/after)

>>75715641
That's pretty bad
That's transgender range so you might have a serious medical condition like very high T

Real dumb question, but any advice on how to take progress pics? Like front and side, full body in underwear only?
Also how often? Like once a week?
>>75715641
r u fat?

can i work out again yet
can i work out now
is it workout day
when can i work out again
can i work out now

>>75705408
Why is my close grip incline bench stronger than the wider grip?

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>>75705408
I can't get consistently good sleep since starting my diet.

I already struggled occasionally with waking up too early and not being able to fall back asleep due to elevated cortisol levels, but the increased strain on my body from my current calorie deficit has made that go into overdrive. Out of the 9 nights since starting my diet, I've had shit sleep on at least 4 of them due to this. What am I supposed to do? Am I just not meant to diet ever, what the fuck can I do

>>75705408
i do a lot of strength training (4.5 times a week) however during that, i dont sweat.. at all during the cold months, only during prolonged amounts of cardio, which happens max once a week
im normal weight 181cm, 81kg ~20% bf
internet says you need more salt and water if you work out a lot since you lose lots of sodium during sweating, but i dont sweat. should i still increase my sodium intake and see how i feel?
i in general have very low blood pressure (90/50) and low heart rate (low 40s resting, doesnt go above 100-110 during strength training)
i dont train like a pussy, i do a lower volume approach with rir 1 on first set and rir 0 on my 2nd set for every exercise so im fucking destroyed after every session
i sweat a lot during 25°C+ days though

tldr: should i still up my water and salt intake if i dont sweat a lot despite working out very frequently?

>>75715517
>Bruh
It's sistah
>How little activity do you do???
3 days a week.
I'm SHORT

>>75713665
>retinols.
why tf not?? go buy some Differin gel NOW.
t. someone who had sever bacne. the differin helped a lot but now im on accutane to help against the cycttic shit I had. All good now. Keep your tetas dry and clean and tthe topical gel should clear that surface area np

>>75716765
>why tf not
I want to get pregnant.

>>75716774
take the topical gell then, shits a miracle. bit pricey though at $20+ a tube

>>75716817
>>75716774
oh wait nvm oops lol

>>75716774
Try sulfur soap, and Benzoyl peroxide.
They're safe if you plan for pregnancy.
And it's the thing that helped with my asscrack acne.
Now, I'm saving money for the surgery.

>>75715514
>Unless you're a midget, you should have been able to LP to those stats without issues
I'm already struggling on OHP so maybe not
Last time I tried lifting I gave up when I started plateauing so I thought something as gradual as 531 might be a good way of never really hitting a real "barrier"

>>75716629
You still NEED fat or you'll nuke your hormones
The body you want has good hormonal output

>>75716926
Everyone struggles with OHP unless they specialize in it, usually losing bench strength for it
Just rip it to your plateau so you can start to figure out how to get through

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>>75716774
Then come on over, lil lady

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https://www.amazon.com/Extension-Adjustable-Equipment-Attachment-Accessories/dp/B0CWNHYLJ7/ref=sr_1_19?crid=QQUA95731EEL&dib=eyJ2IjoiMSJ9.KpzAarcok2gfUSfWUwVpNrSZEOyidvWNbPby1QAg60Nbd5eyxSZlBqAV8-idc-lu1HupblUpQJUx1kWUIFKKpEt6pOMlyGuer2LHb0stuIqEZ6foMhMxtH922Kn4B7bKQV2gj_aJeKHGdVpWlzn6lWx3Os1GFc7N31vKZqgFf7rV7PgzM9Ok1ihK_zdc71NtFAUxPGRYPec8xhCP9gPlIWSi8IvERoCg3eGbED6s_4U.rZ3bXzB4_CHqJrGzLlDpsXkopOYIJqXlEfbX_8edieA&dib_tag=se&keywords=leg%2Bextension&qid=1736863584&sprefix=leg%2Bextension%2Caps%2C78&sr=8-19&xpid=39vUCogJ-NNUj&th=1
Anyone ever use something like this? I currently try and do leg extension with a pulley system i have attached to my half rack but the weight im using is starting to make the plate swing all over the place so some reps the plates are too far back sometimes they're right under the bench im sitting on etc just makes it a pain in the ass to do now. Wondering if this would be a good enough replacement for a home gym since its pretty affordable.

heavy max rep squat and deadlift on the same day yes orn o

How hard is it to maintain 12-13% bodyfat year round as a 6'2" man?

>>75717498
>wanting pus filled titties in your mouth

>>75716926
Continue to LP what you can, meanwhile you microload OHP to also continue "L"P

>>75705408
Hey anons, is a 1000 calorie a day diet safe as long as I take the proper supplements (electrolytes and vitamins)? I've been doing this for the past 2 weeks with a maintenance day once a week and feel completely fine. I plan on doing it
>4 weeks of eating at 1000 calories
> once 4 weeks of 1000 calories are up then do week of eating at maintenance,
> repeat until I'm at my goal weight (20 more pounds)

If I'm starting to go back on a surplus calorie should I gradually increase my intake or just go straight to 500? Like 250 for a week or 2 then go to 500?

>>75717926
Dangerous dont min 1500

How often should I weigh myself?

>>75705408
Finally learned that I need a shoulder brace to shove my shoulder back in its socket for the labrum to heal. The VA never told me I must do this. Anyways, how long do I have to wear this thing? Minimum of 4 months, up to a year I suppose?

>>75718062
I weigh myself sunday mornings and look for bi weekly progress. it's a good consistent gauge to help account for weight swings from hydration etc.

Started db shoulder pressing again. Did 85s 3x5 today. I don’t think I can add 5 lbs every week anymore, I needed to wait 5 minutes between set 2 and 3 to hit all 5 reps. After that I dropped down to 55s and did 3x12 with 90 second rests between sets
What should I do next week?

>>75718165
Squats and deads would be good idk

>>75718062
Once a week max
It's better to take pics and measurements than weight

>>75717934
Most just jump up
You might gain less fat ramping up tho due to how the metabolism is elastic

>>75717926
I wouldn't recommend it
>>75717782
Wtf are you on about

>>75717687
You shouldn't really go below 12% more than once a year
With enough mass 12-18%bf should be piss easy to stay within without really thinking about it

>>75717662
Depends
If I'm ripping, yes, squat first

>>75718109
Ask the doctor
Also, that sounds like an overuse injury from excessive fapping

>>75718062
I do it on days that I lift and record it in my lifting journal, ~3 times a week.

>>75718062
I do it daily and keep a 7 day rolling average. It’s easier for me to remember if it’s just an automatic part of the morning.

Sauna good for lifting man?

>>75714004
If you’re small the amount of protein you need is proportionally small. Estimate your lean body weight then aim for 1g protein per lb.

Is taking creatine with coffee or tea bad? or should I always take it with water?

>>75705408
I can't shit in the morning until I shower. Could this have something to do with stress?

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If gainz from roids go away after you stop, how come the heart muscle gainz dont also go away?

>>75716249
im seeing an endocrinologist right now for low t, which is why i got the blodo test
very troublesome

>>75716421
nah, i have a bmi of 23.7

>>75705408
I am 105kg, 35 yo and have been training 3 years.

I've stalled for 4 months in almost every lift. I've looked back and have been overshooting calories and protein consistently.

I train really hard every session but seem to be getting nowhere. If I just take bench and OHP, 4 months ago I was able to do more than I am now.

In those 4 months I've trained to failure, mixed things up a bit with pause reps and slow eccentrics, and worked on form

I was wondering whether it's due to the amount of volume I'm doing

So for example, yesterday i did:

Bench 5x5 (jumped on plate loaded chest press after to go to total failure)

pull ups 5xF

incline dumbell press 3x8 -landmine rows 3x10

side shoulder cable pull 3x8 (forget name)

pec deck 3x8

face pulls 3x20 -plate loaded pullover 3x8

and the day before I did

Squats 3x5

Leg press 3x12

Leg curls 3x8

abductor 3xF -tricep pushdowns 3x8

tricep pullovers 3x8

bicep cable curls 3x8

hammer curls 3x8

Leg raises 3xf

hyperextensions 3x10

suitcase carries 3x30secs

incline crunches

This is a torso/limbs split Typically doing TLxTLx, repeat ad infinitum

any thoughts?

Is it normal that I can do one BP rep with 80kg but I can't complete a 3x10 of 60kg? I'm doing low rep strength training but sometimes I wonder if it would be good to add resistance training in order to lift more. And yes, I'm plateau'd for at least 2 months.

Yo, two weeks ago I was able to do 28 reps with 8kg on my biceps. One week ago I was able to do 16 reps. This week I've only been able to do 8. Why is this happening? Anyone have any idea?

After the first week my hands tingled and hurt like crazy.

>>75718750
they dont really, the perma-pump a lot of drugs give you goes away sure, and that extra oomph from the hormones is gone (but can come back ”natty” if you’re doing a taper off / pct right and whiteknuckle your heavier lifts). roid muscles have increased androgen receptors for years after stopping. i also feel like a lot of guys just get mega paranoid about “losing my gains brah” when they literally look the same and it’s all in their head. maybe they’re a bit glycogen depleted or water bloated

>>75705408
I dont even fap that often, but now if i go to corn site and scroll through i dont pop a boner unless i start jerking, how long do i gotta stay away from it to know i didnt break my dick and have erections?

How can I get over a strength plateau on incline DB? I can do the 90s for a set of 5 but I’ve been at that level for at least 6 weeks now. My other lifts are increasing still, even though I do incline DB first. I’ve been doing 3x6-8 (failure somewhere between 6 and 8 reps, each set I hit technical failure), should I do more volume?

Can to much water cause fat gain?

>>75718885
Stop destroying your body doing two dozen useless machine exercises on top of compound lifts, and also stop reddit spacing.

>>75719773
No
Your kidneys are the 3rd most energy using organs in the body so more water actually burns calories at the expense of electrolytes

>>75719304
Just stop until you get a boner randomly during the day and then don't fap again without already being hard

>>75719378
DBs get to be dangerous/cumbersome once you get to a certain strength
Just do the 95s until you hit sets of five or just stop worrying about it since it's not a real lift

>>75718933
You have rhabdo
RIP
Send your obituary

>>75718903
Lmao strength training IS resistance training
You can add some lighter sets after your heavy ones if it bothers you that much

>>75718885
Hello
Please format your post single spaced so maybe I can decipher what you're asking

>>75718615
Sounds made up senpai idk

>>75718461
If you actually legitimately get enough water before your coffee for the coffee electrolyte depletion+ creatine swell it's fine but I assume you don't
>>75718345
Absolutely not
Lower test, slower recovery, depleted electrolytes and water retention

You can use it to look better for an event but regular use is retarded

>>75705408
best 3 exercises to grow and broaden my shoulders?

>>75720138
Deadlifts, barbell row off the floor and leaning forward shoulder flies

>>75713855
It's just one faggot spamming everywhere. Report and hide. Filter if you must.

Why do I have love handles still if I'm measuring 14.5% body fat? How low do I need to go before they go away?

6ft 195lbs. Skinny fat. Fat stomach, skinny arms. My mobility is a bit fucked atm. See background data below.

Question: If I just workout 3-4 times a week for 20-30min, and alternate between these 2 sessions. Will that be enough to start growing in overall muscle size, or do I need more variation in the movements really?
Home gym btw

All sets will be roughly as follows (Warmup set with minimal weight, then 2-4 sets of weight building up each set, then 1-2 sets to failure/maxxed)

>Session 1
Barbell Bench Press
Dumbell Chest Press
>Session 2
Bicep Dumbell Curls
Hammer Curls
Tricep Rope Extensions
Background: Was 175 about 6-7 months ago but went through huge depression period and stopped working out. Eat kinda the same. Still kinda in the depression but getting back in the game now though. Trying to balance with a stressful sales job, so very low energy and time after work. Hence I'm hoping consistency and not pushing myself too hard during the week and I'll start to feel better mentally and physically and do more while gaining some muscle then start going harder from there.
My mobility is fucked, I am so tight so working on that currently avoiding heavy full body movements like squat and deadlift until I feel better.

Will I fuck up my body too much if I go 3 days to the gym and 2 days climbing(bouldering) a week?

Ive been into the gym now for the past 12mths but until now never really tracked anything. Im just going to start using note app in phone but question is do i include the bar in my recorded weights?

>>75720468
Yes +20kg usually

>>75720489
Thanks man

How do I prevent my rotator cuff from aching? Every time I work out my left shoulder aches

>do rdls
>my core is more sore than hams

Huh?

>>75720175
no OHP?

>>75705408
If stretching tendons under weight is good for them, them why does Dancer's Hip exist and why do people that have held splits for long times have weaker joints?

>>75705408
So I've been taking creatine for 4 days and I'm having to pee all the time now
Does that end?
Doesn't feel worth it if I can't even walk somewhere with out feeling like my bladder is going to explode

>>75710533
You used "KWAB" incorrectly

>>75720607
Lean forward and don't do super ROM

>>75719788
Does that apply to natties too? the overuse of auxiliary exercises ?

How bad is it to buy drugs from Amazon? As long its not made in China or India but USA/Mexico/Canada/EU they should be good right?

>>75705408
what would you call this diet? today I ate:

chorizo
spinach
peanuts
boiled eggs
cheese block
sardine can
coffee (32 oz

>>75721546
highly suspicious unless youve done research on the particular brand. if it's typically expensive, it's possible a fraudulent store can make a dupe of a legit brand as well. good luck

What im assuming is my brachioradialis at the bottom where my arm bends has been bothering me everytime i do any curling or pulling in the gym for a few weeks now. Feels like i have a bruise that im putting pressure on there in terms of how the discomfort feels. I can do the lifts fine enough but im wondering if its a sign that im going to pull something and should stop doing any curls/pulls for a week or so? Trying to prevent having to do 0 lifting since im on a cut atm, but if i need to to prevent me from tearing something so be it.

>>75722338
Stop fapping with that arm, get more electrolytes and massage the knots out

>>75721702
Severely lacking in carbs

>>75721546
Look up independent testing of the brands you bought
All supps are scams except caffeine creatine and maybe a cortisol inhibitor

>>75721468
That should only happen within 4 hours of taking it
I like taking creatine after dinner so the pissing is done before bed
It's your kidneys filtering it out

>>75721458
Static stretching is just generally bad unless you have joint irritation/pain

>>75720347
You'll fuck up your gains yeah

>>75720333
Do starting strength or stronglifts with 40minutes of cardio after
You can't just pick and choose how your muscles come in as a natty. Either your hormones pick up and fill in everything or not

>>75720323
Do more weighted hip thrusts and move your pants up so they aren't blocking circulation

>>75721435
It can help but for size appearance of shoulders, you want lower lats and traps and lateral delts

Does it make sense to take creatine if my two main pursuits are running and climbing, which would both be impeded by the extra water weight?

>>75720102
Thanks, so I should try jumping to the 95’s next time? I don’t really care about the numbers per se but I want to make sure I’m still progressively overload as it’s my main pressing movement

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>>75705408
Why do I always weigh less after I work out?
is it due to just water leaving my body in the form of sweat? I could see it but there's no way I'm sweating out 4 or 5 pounds of water. that seems like a lot

>>75723315
That doesn’t sound crazy depending on how much you sweat. But yeah most likely sweat/urine causing the drop

>>75723237
While training it could be beneficial but during a marathon or long climb I might cycle off

>>75723335
neat, good to know. thanks

>>75705408
Do i only need to gain weight to have thick hands or you should train them too?

What do you guys eat while bulking to make your calorie goal without resorting to slop? I'm having a hard time getting to 2600 calories per day without junk food. Yes I know that's a small number.

>>75723413
im triying liquid calories. like shakes with peanut buter, a lot. seems to be working. also eat untikl you want to puke

>>75723413
Breaded air frier chicken gets up there pretty fast for me.

>>75723413
Juice is about 100 calories per 8 ounces is quickly digested and has no satiety because it's basically all fructose. You can get many hundreds of calories by substituting water for juice.

Can I get a quick rundown of the Monday's Indomitable Spirit threads?

>>75723413
i'm gonna start trying crunchy peanut butter zero sugar so probably that

>>75705408
Bros, I got a $50 gift card and I'm thinking of getting Versa Grips, are they worth? I have regular lifting straps but i have prior wrist injury (ulnar tendon) so when I go above a plate or two I prefer using them when I have tendonitis. Is it worth an upgrade? Or is there any other equipment y'all would recommend outside of a fitness tracker, shakers, protein, etc

>>75723541
we are all gonna make it. people discussing that

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>do deadlift
>feel huge strain on spine and nowhere else
>look sideways in the mirror, back is kept completely straight and angled upwards as best I can
Is it possible to have a body so malformed and goblinlike that deadlifts can be impossible to do with safe form? My torso is much longer than legs and I have short arms. I have to tilt so far forward to actually access my leg strength in a deadlift.

>>75723635
do other excersises if it is really your goblin body shape
You could raid someone for gold for example

>>75723541
Some of the few posters here who actually lift and are trying to improve themselves encouraging each other through successes and failures. One of the few decent threads left

is it possible to get a hernia from doing push-ups? i feel like my stomach might tear while doing them, and this prevents me from pushing to failure.

>>75705408
I'm 1/2/3/4 and getting fluffy, do I keep gaining, maintain, or cut? I'm not a powerlifter but would like to be big and strong, not a bodybuilder but am motivated by aesthetics.

Been going to the gym for a year now. Stalled on bench for four months. Once a week I do my sets of 5 all the way up to failure and then finish on 3x2. Never gets any easier. Never manage three reps.

I've tried deloading, but it is like I can do sets of 20 all the way up to 75% of my 2rm, but as soon as it gets to that "shit this is heavy" range I can unrack and hit my low reps and then I've got nothing for even another rep. It feels like the only way I'm getting more reps is to basically do 3xAMRAP and then move on with my life, but it'll probably be another four months for that to go from 3x3 to 1x4 and 2x3.

>>75723661
I'm not Jewish god damnit.

Squats seem to be okay and rdls are okay. It's just the deadlift that feels wrong.

>>75723979
maybe swap them for something more fun
like maybe i dunno carriying a shiv andlooting gold

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>>75706501
Fat powershitter detected.
>>75708146
Your turn.
I'd make you hold my pocket.

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Youre running out of time at the gym and can't finish your Upper workout. What bodypart are you cutting volume from?

(Cut out flies today because the machine was taken and everyone was on the flat benches.)

>>75724035
You just replied to a three day old poster who's almost certainly not here anymore with a picture that shows virtually nothing because 80% of your body is covered in clothes and the other portion that actually matters is behind a machine.

>>75723979
Learn to brace. Your core should be lifting the bar off the floor.
Keep your chin tucked for all leg movements

>>75723682
Yes but yikes

>>75723747
I would just increase volume which would help you lean out

>>75723635
Try dropping your hips

>>75724059
the ones i least care about for my dream physique, so usually shoulders

>>75724059
You don't have a PecDeck at your gym? No free cable machines to at your nips and do flies that way?

Anyways, I'm 100% cutting out front delts or any bicep stuff since I usually do that on other days as well.

>>75724163
Dropping shoulders is wild, but fair.
>>75724223
Sorry, that's what I meant. Unless I use the machine next to it, it's impossible to grab it when it's free. There's multiple cable spots, but it's hard to get two when its that busy. Also I'm dyel, so Id probably get side-eyed for it.

>>75724642
i need a wide back. i chase for a wide back

>>75724642
I would steal some benches from the Smith Machine area and just do some quick sets with flies as much as you can. You being kind to others is actually better, but if no one is using two, would 100% just take it and if someone side eyes or asks, just apologize as cool you does and let them know you're almost done. Good looks though, and desu if you REALLY want to do flies and you simply cannot, just do them on the floor and raise your weight to compensate for ROM, imo.

>>75724059
Just as long as you bench, row, press©®™, chins/pulls and a bi and tri you get a complete workout

>>75724035
>Is smol
>Thinks he can insult someone who out lifts him by a multiple of 2.5+

I'm not even in the conversation but this is like the rich skinny kid being mad that the poor fat kid gets better grades
At least he tries lmaooooooo

>>75723775
Eat more and stop doing so much low intensity volume

Jump up to your top weights as soon as you can

I'll do 1 or 2 reps at lmao1pl8, 2 or 3 at lmao2pl8 and then I'll jump up to around my working weight

>>75724035
>>75708146
Lololol
>When they DO post body but it just proves your point more

>>75723397
A life of physical labor thickens the hands
Heavy benching and deadlifting would help, punching might even help but you definitely have to gain some weight for sure

>>75723413
Cheese isn't slop so a low/no sugar pizza should full about half
Burgers aren't slop, a mcdouble is 450 calories or something
Fried chicken is okay if you're getting plenty of fiber

every fucking motherfucking time i do bb shoulder presses my back feels like its been run over by a dump truck a few hours later and im out of commission. is it possible this is something like a bulging disc or is it more likely a strain?

>>75725046
Most likely bad brace or you're not locking down your glutes and quads. You want to flex the shit out of them so your hips stay forward.

what the fuck is this "bitch fuck a china dick" about? Is it in reference to that Asian guy who supposedly spams BLACKED porn everywhere? Is it like Sneed, where it doesn't mean anything other than "lol I use 4chan and I'm in the secret club :)"? I tried looking it up and I just got a bunch of links to pornhub

>>75707339
Probably any of the following
>a carb-heavy meal or snack, with both complex and simple carbs
>lots of water
>a light stretching-based workout
something like manually putting someone into yoga poses, the way you would with a baby

>>75725290
It's some retarded spammer
Just ignore and filter

>>75725046
You should be bracing your abs every compound movement

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>be overweight
>by miracle of god land a gf
>get intimate
>realize they're slightly heavier than anticipated
bros what do i do. what muscle groups do i need to work on to lift a body better

>>75725492
Squats and deads bro

my right arm is noticeably stronger than my left. How fix?

>>75725581
Fap other hand

My OMAD contains 2 cooked cups of rice. Should I reduce that?

>>75725623
flapping with left hand isn't as comfortable :(

>>75725046
>>75725169
This, was never taught to flex my glutes to OHP, just my "core"
Apparently your ass is part of your "core" to some people
Back pain went away immediately once I started clenching my ass shut like I was about to be kancho'd

>>75725581
Start with left arm on unilateral movements and NEVER get mote reps with your right then your left
>>75725046
Your probably leaning back excessively.
>>75724059
Dont skip lifts anon (unless its calves) Just do as many supersets/intensity techniques as possible with short rests eg 3min. If that's not possible then consider changing the split to fit around you schedule better.
>>75721468
yeah that ends
>>75721319
You have a weak core and rdl's are fixing that weakness which is good. just keep that form good and eventually you'll feel your hams

>>75705408
drank coffee the past two days and it gave me a boost of dopamine if that's the correct word. i've been eating healthier in general but the coffee seems to cure my depression instantly.

what's the scientific reason for this?

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May seem like a retarded question, but for these grip trainers, are there some that are better than others? like is there a "best of" for this kind of trainer?

just wanna know how i compare with other people at my stage. current doing GSLP for 5 months, got an injury half way through and took a couple deloads back to back to rehab myself

6'0, 26

press 92.5lbs
deadlift 165lbs
bench 115lbs
squat 175lbs

my deadlift isn't good because i had a lot of trouble keeping my back straight so i was really anal about technique. i think ive got it now

progress is slowing but i plan to stick with my current routine until 2pl8 squat and 1pl8 bench before looking at changing programs. which should i do, 5/3/1 for beginners? barbell medicine? give suggestions

Doing incline press tomorrow for first time. Do i head to the incline press bench with barbell or do i head to smith machine?

>>75725733
For what purpose are you asking this question? Are you gaining or losing too much weight? Are you worried you're not getting enough nutrition?

so how do i deal with people asking me if i go to the gym and dont want to say yes?

Just started weight loss journey, first week i lost a couple pounds but second week, barely 1 inch and 1 lbs. what should i do?

>>75726875
Say no

>>75726882
We await conflictuate by around five pounds due to sodium intake stress levels, activity, etc. Don't worry about it. Don't weigh yourself weekly. Weigh yourself at the end of each month.

What can I take to give me motivation to lift? Is it just testosterone and roids that'll do that?

How much protein should my mum get a day? She’s 43 and goes to gym 3-4 times a week

>>75726197
531 is fantastic. Get on it and stay on it. Customize it. Love it.
>>75726720
Free weight, obviously.

>>75724784
I feel like this is the way to snap city. My top sets are 120kg / 2p8. Usual advice on improving bench is to bench more, but yeah I've been there before increasing 1rm by going from actual volume to just hitting some singles every now and then. Like squats, what is better to run for 6 months? 140kg 5x10 once a week or 180kg 3x2?

>>75726049
Captains of Crush get memed a lot but who knows if they're the best. Just a warning if you're gonna get some from them, they're not very easy from what I've heard.

>>75723747
cut now, 2-8 weeks depending upon how fluffy you are and how lean you want to get
shorter bulks and shorter cuts > long dreamer bulks and long and painful cuts

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>>75726197
This is the averages from 3 months of starting strength

>>75727392
>That much progress in 90 days
This is why all noobs should run SS
You get in, get out, cut on a higher volume program and mog tf out of people by month 7

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>>75727408
Nothing mogs harder than the reverse bro mode of no arms and big legs

>>75727445
Larger muscle groups can build more muscle mass faster. More muscle mass = more testosterone production = more muscle mass = more TDEE = easier weight loss
Also more muscle mass = more vascularity = more total blood volume = more work capacity
It's really the way to go

>>75726954
120+

>>75727782
>More muscle mass = more testosterone production
are you fucking stupid
do you think muscles are creating testosterone?
do you also believe the 'squats = increased HGH!1!' meme

Best abs exercises?

shoulders, lats, back and chest are all doing well, feel pretty good for my weight, 60kg at 174cm, little to no apparent arm growth for a while now though, is it simply a case of putting on more weight? (which is the plan) or should I just skip rep counts and lift to failure a couple times every session?

>>75726882
First week always has water weight so it’s a bigger drop. After that, make sure you’re really really counting everything you eat and drink, and don’t lie to yourself about your activity. Plateaus happen but every time one does that’s your cue to double and triple check your work.

Weigh in frequently (daily or weekly) and keep a running average. You want to be aware of normal fluctuations but also catch bad trends before they get worse.

>>75705408
how can i get big arms at home, while having a shit diet and sleep schedule? it's not literally impossible

>>75727931
>at home
I hope you at least have dumbbells up to ~75 lbs each

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>>75727948
no. so how can i achieve my nearly impossible goal?

>>75727884
aside from being leaner, is this my limit at 60kg you lads think?

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>>75728012
forgot pic

what can I use instead of bread for breakfast? I eat it with 4 eggs and minced meat

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Will a 50mm plate fit on a 51mm bar?

>>75728405
I assume yes but lmao

>>75728283
Bread is fine
No idea why the retards here are afraid of bread or pasta
You can't get huge without good carbs and fat

>>75727931
Get a 3pl8 bench and a 4pl8 squat and 5pl8 deadlift app while curling and tricep extending heavy at volume at frequency

>>75727445
Month 7 you've had 4 months of regular arm work heavier than if you would have been retarded from the start

>>75728012
60kg is pretty smol
Your goal body always weighs 40+ lbsprr than you think
And the bigger you get the better you look at higher bf%
At my peak (FFMI 30.24) natty, I had abs and definition at 15% before cutting to single digits

>>75728418
I want to lose weight and gain muscle
I don't eat white bread tho, only bakery made

>>75728418
>Bread is fine
most store bought bread is literally the same as candy
you keep saying that refined protein is bad bla bla but that dogass refined white flour shit from the store is "good carbs"? lmao
sourdoug and wholegrains are good though

>>75728562
>>75728502
"Bakery" white bread is the same as mass produced white bread

The ideal diet is low sugar whole grain whole meat and veggies (with plenty of fat)
So when you buy bread, you should always get low sugar whole grain

You still need some "sticky" carbs to really maximize gains so some white bread, some white pasta, some rice is fine, you just should stick to the whole's

>>75728598
>"sticky" carbs to really maximize gains so some white bread, some white pasta, some rice is fine, you just should stick to the whole's
why not some "sticky" protein then anon? whats wrong with that :)

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>>75728444
>At my peak (FFMI 30.24) natty,
For any newfags: ignore this retard

>>75728598
so what's the alternative to bread then?

>>75705408
How do I up my grip strength? My RDL could easily be 20Kg heaver for reps id my shitass grip didn’t quit. I have straps but really want my grip to grow with my lifts and not rely on straps.

am I doing enough lower body in my routine?
I go 3 times per week, Tuesday, Thursday, Sunday
every session:
bench 5x5
ohp 5x5
pullups 5x5
lat raises 5x5
curls 5x5
incline situps 5x30

1 session per week, not in the same session, I also do
5x8 squats
5x8 deadlifts

I can do 8 reps of 90kg for deadlift, and 8 reps of 80kg for squats, which I think compares quite normally to my 5x70kg bench. however longer term I don't want my lower body to fall too far behind. all the above sets are done at weight that is about the limit of what I can do this routine for, and I often fail on my last set or two.

>>75729058
Use straps for your RDLs, you'll never be able to double overhand significant stimulus for those past a certain point. Just do additional grip work like barbell holds.

>>75729065
>5x8 squats and deads
For what fucking purpose

>>75729076
scared of back injuries if I were to do a less manageable weight. if I can bash out 8 reps then I generally will have better form and less injuries (or so my reasoning goes)

>>75729081
your form is more likely to suffer on actual hard 8 rep sets than on heavy sets of 2-5

>>75729076
Thx anon

>>75729087
why is that? I feel much more comfortable and stable personally
what about the original question though? am I hitting lower body enough?

>>75729098
>Why is that
Original replier here, it's because if your conditioning and work capacity are shit then you'll be more likely to fuck up your brace or general form from general fatigue within the set. Plus, just from a general progression standpoint, the higher the reps and sets, the harder it is to add weight to them over time.

>Original question
Probably not but it depends on what exactly you want to achieve

>>75729144
Ok, that makes sense
should I lower it to 5x5? or even lower reps/sets?
my goal is just to not be too unbalanced, I don't want to be noticeably top heavy.

>>75729191
5x5 squats tapering to 3x5 when that gets too difficult a la SL5x5
1x5 deads a la SS/SL5x5
Two times a week should be fine, maybe even the GSLP layout where you alternate squat and deadlift across the week (squat -> deadlift -> squat). The problem is that you sound like a beginner, so you should really be running some sort of Novice Linear Progression and adding in upper accessories once your upper body lifts start to slow down.

>Noticeably top heavy
Unlikely unless you completely ignore squats and deads

>>75729219
thanks mate