>>76574580
eggs are good for you
eat all the eggs
>>76574587
>peas/lentils
lol as well as lmao
>>76574809
by getting a pump
>>76575690
yeah, skip the ohp and replace it with lat raises
that's what I would do
>>76575843
>If there's something that works both upper traps, rear delt, and rhombs I'm interested.
yeah it's called a row
if you row with proper form your whole back gets hit
as for rear delts you should be doing face pulls no matter what because of shoulder health
>>76576507
>I was barely losing a pound but in the last 2 weeks I lost almost 10lb.
most likely water weight

>>76576767
Can u get aesthetic off of a 5x5

>>76576812
depends on what you mean by aesthetic
but probably, just that it would take way way longer than training in a rep and set range more fit for hypertrophy

>>76576767
>as for rear delts you should be doing face pulls
ok jeff. my bb rows are good form so guess Ill continue with that, at least until my rear delts start to cause problems

>>76576874
To impress normals. Throwing in isolation for smaller muscles too in the 3x8-12 range. Im not doubling down on leg movements on days either.

>>76576885
>To impress normals.
you could do fucking pushups and situps and you'd impress normalfaggots if you're lean enough
if your main goal is aesthetics then I see no reason to do 5x5 when you can do 2-4x8-15

>>76576902
I love lifting heavy and full body routines

So I’m more of a compound only guy, and have made good progress. However , eventually I realized, despite being strong, from a Physique perspective, my triceps, biceps And shoulders were lacking in size. (Fell for the meme that weighted pull ups and rows would make my bicep comparable to people who do dedicated bicep workouts)
So now I’ve been doing iso work for hypertrophy for those body parts. I’ve made notable progress in arm size.

My question is, if I reach a point where I like the size of my bi, tris. Etc, and I stop doing iso work, will they decrease in size back to how they were before? Or will my weighted compounds like pull ups and dips be enough to maintain the size?

>>76576902
Would this be gud then?

Bench+pullover 3x8-12
Rows+dips 3x8-12
Leg raises+lat raises 3x8-12

Squat 3x5+curls 3x8-12
RDL+french press 3x8-12
Lunges+hammer curls 3x8-12

Brown rice or white rice? Any favorite brands?

>>76577064
white cooks faster and some varieties have a decent taste (basmati, jasmine). But you like brown rice and have a dedicated cooker it's a no-brainer for most meals.

Brands? Just whatever's near the top shelf at the asian store. The cheaper shit doesn't cook as evenly, tastes a bit worse, and probably has too much heavy metals.
Buying $5 uncle bens packets at supermarkets is retarded

I can't go to a gym. Is this a good home routine?
"->" means rotate each cycle.
Day 1: back, biceps, forearms focus (5x5 Bent Over Rows -> 3x8 Seal Rows, 3x Pull-ups to failure, 3x8 Rear Delt Flyes -> Face Pulls, 3x12 Shrugs, 3x8 Bicep Curls -> Hammer Curls [rotate between seated and incline], 3x8 Wrist Curls, 3x8 Reverse Wrist Curls)
Day 2: chest, shoulders, triceps focus (5x5 Incline Bench Press -> Flat Bench Press, 3x8 Flyes, 5x5 Overhead Press, 3x8 Lateral Raises, 3x8 Triceps Overhead Extension -> Close-Grip Floor Press, 3x8 Y Raises, 3x12 each exercise Light Rotator Cuff Work)
Day 3: lower (5x5 Front Squats -> 3x8 Sumo Squats, 5x5 RDLs, 3x8 Nordic Curl attempts, 3x8 Side Step-ups -> Step-ups, 3x8 Lying Hip Abduction -> 5x5 Hip Thrusts, 5x60 steps Farmer's Walks, 3x12 Calf Raises)
Day 4: core (3x8 Renegade Rows, 3x12 Weighted Crunches, 3x12 Weighted Leg Raises, 3x12 Woodchoppers -> Russian Twists, 3x12 Dead Bug -> Side Bends, 60 seconds Weighted Plank -> Weighted Side Planks)
Day 5: rest

>>76577194
How much weight do you have available at home?

>>76577004
>I stop doing iso work, will they decrease in size back to how they were before?
yeah they will. you need to maintain them by lifting the same weight for the same reps for perpetuity. Weighted chin-ups may be enough for biceps though

>>76577196
I have adjustable dumbbells and a barbell, so I can add as much weight as I want.

>>76577194
It’s good in the sense it targeted every muscle group. But god damn, where do you people have for all these exercises , even if you’re roaring some.

Like come on, 5x5 RDLs and 3x8 Nordics, Jesus.
My routine is half that and in athletic as fuck for my sport while being strong and look fit. I won’t win any bodybuilder shows but damn , I’d rather take that extra time to do some cardio

>>76577251
Do you think I should rotate the RDLs with the Nordic curls instead of doing them both every time?

>>76577262
Yes, 100%. They’re obviously different type of exercises with different function but they both target the hamstrings and will be pretty taxing.

If im trying to lose weight by eating less calories, better food, and exercising

Are there any vitamins or supplements I need to take to counterbalance the relatively small amount of food I’ll be eating?

So far, I’ve had people tell me magnesium, and B12. Maybe VitC too. Thoughts? Any I missed?

Only the essentials please, not trying to break the bank on rare random supplements that might do only a little something.

>>76577288
have you considered eating six thousand calories a day of purely butter and meat?
i've been told repeatedly on this board that it's a good idea and will supersede anything else and therefore you don't even need to exercise let alone take vitamins

>>76577251
feels like every routine here is redundant and full of junk volume. Like I can do 5, maybe 6, exercises a session. That OP doesn't need three row and curl variations on a single day

>>76577288
learn how to cook and stomach beef liver, there's your cheap vitamins and minerals

>>76577288
A good multi and vitamin d+k2. Omega 3 is good to have too

What if I just do pushups pullups lunges and some situps? Is that enough like every other day?

>>76577621
If you can only do 3 exercises this is a pretty good round up. Push ups target tris and chest, pull ups back and bi. You’ll get some slight shoulder progress from that but not a whole lot.
Lunges target primarily glutes and quads (depending on foot placement), with some slight hamstring engaging (also depending on foot placement). Calves are left out but a lot of people don’t care for those .


I’d say , probably replace or alternate push ups with dips, and alternate lunges with squats. For extra points alternate rows with pull ups.

However, for a 3 exercise workout, this is pretty good .

>>76577662
Thanks for the reassurance. Im gonna work in nursing man and these weights are getting fucking heavy bro

Is this a good routine to do every other day?
DB bench+row2x8-12
RDL+curl 2x8-12
Leg extension+cable crunches 2x8-12

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Should i rest my muscles? I've been working out my arms daily and i feel like my arms and back are "fatigued" if that makes sense, i saw a video that said that muscles need 2 days + good protien intake to rest so if that's the case Should i workout less intensely daily or do i have to change my regiment into working out every 3 days or working a seprate muscle every day(bicep tricep forarm+shoulders)?

>>76576759
Started doing more sets of warmups for my lifts. Decide to reverse my warmup lifts after my main sets. Now I'm doing pyramids for my main lifts, but I never really thought about why.
So my question is is this a good or bad idea?

>>76578123
Feels right. I 1rm bench all the time and don't get hurt doing pyramids.

>>76578008
No one serious does only 6 exercises.
>>76578081
>Should i rest my muscles?
Yeah. Conventional wisdom is based on hard workouts. You can do a muscle every day, but not high intensity and high volume and expect good results.

How do I maximize my chances of having abs by late November??
right now I’m just trying to eat lots of protein but otherwise starve myself and run/walk and do crunches

Is this right approach?

>>76578179
You’ll see abs when you’re at a low enough body fat unless you have very shit genetics. Just cut until you see abs , keep up your protein and work out so you don’t lose too much muscle

>>76577201
>you need to maintain them by lifting the same weight for the same reps for perpetuity
same weight?
yes, no discussion
same reps?
not at all
you can reduce volume and frequency by up to 2/3rds and still maintain BUT you need to maintain weight
if you lower weight you lose muscle

>>76577288
omega 3, magnesium, vitd3, possibly potassium, probably zinc and boron if you care

>>76578193
correct
>keep up your protein and work out so you don’t lose too much muscle
if you do it right you lose almost no muscle

Should I do flat flyes on flat bench press day and incline flyes on incline bench press day, or should I do flat flyes on incline bench press day and incline flyes on flat bench press day?

>>76578361
doesn't fucking matter

>>76576759
Give it to me now. How to up my protein intake if I absolutely hate boiled eggs, and to prepare scrambled eggs you need fucking Oil?
Also jump rope or running?
What about calisthenics or is it a meme?

Ultimate noob question:

What actually is the “pump” that everybody talks about? I get that your muscles look bigger when you have a pump. But how exactly does it happen? Is it just a consequence of lifting heavy/hard?

>>76578693
>How to up my protein intake if I absolutely hate boiled eggs
meat and dairy
>and to prepare scrambled eggs you need fucking Oil?
yeah, unless you have a nonstick pan but that's it's own problem
>Also jump rope or running?
both or whichever one you like
>What about calisthenics or is it a meme?
what?
it's exercise
it builds muscle but slower than weights
>>76578727
it's blood rushing into the muscles due to you using them

>>76578758
>meat and dairy
so milk and eggs are the easy option I guess?
>both or whichever one you like
Will alternate between these then
>it builds muscle but slower than weights
Expected that
thanks. I'll create a routine that I can stick towards.

>>76578693
>>76578794
>it builds muscle slower than weights
What how????

>>76578844
with weights you can maximize hypertrophy by knowing and controlling exactly which muscle got worked and how hard
with weights progressive overload is easy to track and easy to advance no matter how much weight you need for what muscle

with calisthenics both are more difficult so you can't track progress as easily or be as sure that the target muscle has recieved a proper stimulus thus slowing progress as in muscle growth (in comparison)

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>Eat nothing but chicken and leafy greens for months
>Every single shit is agony
>Cut ends just as life gets busy
>Too busy to meal prep
>Decide to live off nothing but breads for a while
>Shits feel divine and satisfying
>Always have this heavenly empty feeling after I blow up the toilet
Someone explain

>>76576759
Do any protein sources bloat you more or less than another? I'm currently on a high protein, low-ish carb diet. I know carbs can cause you to hold water weight for glycogen, but do any specific proteins interact the same way?

Most of my protein comes from lean meats, yogurt, eggs, and sometimes whey-based shakes. For example, is it possible I retain more weight/water from eating egg whites for 30g rather than eating a piece of or salmon for 30g?

>>76576759
should I workout if I have diarrhea or not?

>>76578994
>but do any specific proteins interact the same way?
no
carbs can be consumed in excess but gluconeogenesis will not make too glycogen
> I retain more weight/water from eating egg whites for 30g rather than eating a piece of or salmon for 30g?
if you would want to be neurotic about the slightest change then you would look at the sodium contents of the foods you consume
>>76579102
if you want to shit yourself and on your equipment then go ahead otherwise skip it
you're also sick and as such will be much weaker

>>76578130
>No one serious does only 6 exercises
Is it really that bad? I wanna do fbeod

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How do I recover from...ripping the skin?

>>76579342
which skin are we talking about?

>>76579466
the penile skin

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i've never taken creatine before so i wanna know
>should i be taking it even on my rest days?
>does the timing matter? i.e. after or before workout?

>>76579514
5g a day
every day
nothing else matters

>>76579514
>should i be taking it even on my rest days?
Yes, every day. It's cheap as fuck, just get a 2lb bag and be set for a year+
>does the timing matter? i.e. after or before workout?
Nope. Also don't do the "loading phase" stuff, it's a scam. Just 5g/day

>>76579514
Don't do it. Your balls will shrink

>>76579543
My balls are actually huge so it shrinking a little might be good for me.

>>76579533
>>76579526
Thanks. I guess I'll have it in the morning?

ive been pussyfooting the gym too much recently.
Punched a guy who was trying to mug me and fractured my hand so i cant pick things up as well as i used to.

How do i stop being a pussy at the gym and move the fucking weight

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>stuck at 10kg x 18 on laterals for a while
>move up to 12.5kg (dont have smaller increments) and get 7 reps
>get 10kg x 20 on the second set
>get 10kg x18 on the third set
What the fuck? Is priming really this powerful? Also wtf do I do now, I'm scheduled to move up in weight when I get 20 reps using double dynamic progression but I doubt I'll get 5 reps with 12.5kg on my second set.

Is lifting two 20 lb dumbbells the same as lifting a barbell with 40 lbs?

>>76580005
Why dont you have a think and formulate this question in a way that isn't completely retarded

>>76580005
No since the bar weights a little bit more than the dumbbells. Also it changes your form, it's more stable

>>76580037
dyel

Do artificial sweeteners like sodium cyclamate actually cause insulin spikes? My cut has been stagnating lately so I started doing one 24h fast a week during which I binge drink sweetened coffee to the point of getting shakes, and chain smoke. It's honestly fun and is my favorite way to spend a rest day, but am I gimping myself with the sweeteners?

>>76580005
An equal weight barbell is generally a bit easier to lift because you don't need to stabilize it as much.

Should I buy a routine or just try and make one myself?

>>76579892
>x18
>x20
What the fuck are you doing?
>when I get 20 reps
You should be moving up at 12 reps, MAYBE 14

>>76580212
Routine I mean program

>>76580212
>>76580217
all information is free on the internet
>>76580213
this guy doesn't know how lat raises work

>>76580233
>this guy doesn't know how lat raises work
>I'm always right and everyone who disagrees with me is wrong

>>76580236
I don't know how you got from A to B but you do you
that said 20 reps is too high
but 18 is not

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Why do I feel like shit when lifting? I was doing 3x8 for a few months, made progress but then decided to try a program instead of winging it. I'm doing pic related and started making some decent leaps in strength but after awhile I get: braing fog, can't focus, anxious drepressed/emotionless even my vision is slighty off. Took a week off and it cleared right up but after two weeks it's back again. Was going at it with a 250 cal defecit but even eating at maintence or surplus didn't change anything. Does this sound like a common defeicny if so what? Chronometer has all my micros at an adequate intake and im hitting 0.8g/lb of protein and 0.4g/lb of fat

>>76580233
Ok what is a good one then

>>76580245
18 is too high. Anything more than like 14 is too high. Learn to lift.

>>76580274
18 is good for breaking through plateus
12-15 is the rep range for lat raises

that first guy seems to be doing 18-20 on everything which is stupid

>>76580246
To be honest I don’t get this when I do upper body. Like I have days my body is cellars weaker or out of it (especially with bad sleep), but it’s not enough where I feel like complete shit.
Leg day though. Sheesh. I fucking hate it and always feel shitty. Halfway though my workout I start questioning why do I even do this or care.

I want to be able to bench press 2 plates, that's the only fitness goal I have. Would benching 3 times a week be a viable strategy (imagine something like stronglifts 5x5 but instead of squats it's bench every workout), or will I wreck my shit? Also accepting any tips on additional exercises that will assist in reaching my goal.

>>76580543
2x/week is fine, I would work on isolations of other muscles to help along the way on the 3rd day if you really wanna do 3x/week. Shoulders/arms, naturally. Only doing upper body work is going to make your body look really unbalanced, though. Not recommended

>>76580576
I was gonna do at least bent-over rows and OHP, some arm stuff but hadn't decided yet on the exacts. I'll see about doing bench at least 2x/week and then some other isolations on the third day for support, thanks.
>Only doing upper body work is going to make your body look really unbalanced
I would do legs too of course, just with a smaller emphasis and prioritizing the upper body.

>>76578236
I agree you don't lose muscle by cutting volume that low. but you will lose definition and size bc glycogen wont be stored as much in the muscle belly

>>76580594
it would be smart to traditionally bench 2x/week and also have a variation like close grip or paused on the 3rd session. Something where you can lower the weight and focus on form + muscle burnout

>>76580674
Good points, I'll take these into account. When you say paused, what are you referring to? Usually when I bench I stop the bar on my chest before lifting it back up by default. Also, would something like incline bench be a variation worth including sometimes?

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>>76580543

Is 1 hour of exercise 3 days a week good enough to develop arm muscles, or do I need to do more hours/days?

>>76580744
ehhhh
hmmmmm
pfffffff

>>76580691
>When you say paused, what are you referring to?
holding it on your chest for "1 missisipi". It targets the weakest muscle in your bench real well.
>incline bench be a variation worth including
for your goals not really. I think it's a better lift for overall physique but whatever you hit on incline isn't going to help your flat bench

started lifting around a month ago. i've been thinking about getting a set that includes an ez bar, barbell and weights that are 167lbs in total. would that be good enough for a while? all i have right now is a pair of 22lbs dumbbells, not even a bench. also might get a mountable pull up bar and hang gymnastic rings from it for dips. what do you think?

>>76580860
>holding it on your chest for "1 missisipi". It targets the weakest muscle in your bench real well
Gotcha, I think my pauses are usually about one or two seconds, I'll keep this in mind.
>holding it on your chest for "1 missisipi". It targets the weakest muscle in your bench real well
Okay, good to know. I might incorporate it later on once I reach the number I'm after.
>>76580731
Thank you, I'll peruse this chart

>>76580892
depending on how much you weigh now, 167lb may not be enough for squats. For everything else though it should be fine, plus you can just buy some 45s later on if needed

>>76580892
>a set that includes an ez bar, barbell and weights that are 167lbs in total.
alert alert
I often see these "sets" on fb marketplace
they are sold because they are garbage
make sure the one you're looking at isn't

>would that be good enough for a while?
yeah it would

>not even a bench
pressing anything above 90 pounds without a bench is way too difficult and dangerous to be worth while so take a look at this https://www.youtube.com/watch?v=APKwykTv6Fc

>>76580274
>>76580307
10-20 is fine you dogmatic retards. the reason i'm going up to twenty is for the exact issue i outlined in my post. i can only make jumps of 2.5kg at a time cause i lift at home and dont have micro plates. so the (very obvious) logic is that by upping the weight when i hit 20, i'll hopefully not be in the 3-5 rep range after increasing lat raises by 2.5kg

>>76581046
>lifts retardedly
>insults people that call him out on it
Many such cases!

>>76581065
it's pointless, if i link to research you'll go muh science based retard if i link to natural hypertrophy or another youtuber saying its fine you'll say muh appeal to authority. cant win with dogmatic retards

If a certain training step calls for cycling for 30 minutes and I use my bike, do I count total ride time or only when I'm pedaling.

>>76581071
Only when you're pedaling. Are you exercising when you're just standing there waiting for the light to turn green?

I do 3x10 for my lifts. I do exercises in pairs. Is it worth to add 1 extra set to every exercise at the very end of my workout (ABCD...)?

>>76581357
If I've got energy left, of course*

>>76581357
>I do exercises in pairs.
what
>Is it worth to add 1 extra set to every exercise
Maybe. If you're already hitting 12-15 sets/week per muscle group then maybe not

>The Rock
>Dave Batista

These guys are slimming down because i guess you need to lose the muscle in old age to limit droopy muscle and sagging face?

>Google says a significant portion of body builders get injured at least once --50%
Is it stupidity?

>>76581367
Maybe being a roided out beefcake is actually incredibly bad for your health?? Wow what a shocker

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I have been lifting for 6 months now. Can I start to consider myself gymcel at this point or would that be stolen valor? Do I need to lift more before I can consider myself gymcel?
>pic unrelated

Making a fullbody routine need help!!! Is this gud?
Deadlift 1x5
Dips 3x8-12
Curl 3x8-12
Ab wheel 3x10-15

Dumbell bench 3x8-12
Lunges 3x8-12
Pullup 3x8-12
?

>>76581721
Lat raises?

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>>76581721
could probably use some kind of horizontal row

>>76581387
Unironically yes. You'd be surprised just how many people out there can't help but ego lift. And then add in all the fucking """""'influencers""""" that've died on camera by not using the safety bars or roiding out too hard

>>76581721
We've seen worse. No shoulder work is concerning, add lateral raises preferably or OHP

Skin health related question:
I'm almost 30 and I still often get pimples on my back and sometimes on my chest, but I change clothes and sheets often, I shower daily, I eat clean, I even tried one of those salicylic acid sprays, nothing solves it. Is there something else I can do or do I have to go to a dermatologist?
I just want clean skin, despite mogging most men I feel embarrassed every time I have to get shirtless in public

>>76581871
Yeah I lived this life all through high school and college, I know exactly what you're going through. All types of lotions/creams/etc and they all did nothing. Accutane was the *only* thing that helped me, and yes you need to go to a dermatologist to get it.

>>76581873
thanks brah, I guess I'll have to finally go see a doctor then. Do you have to take that stuff forever or did your problem get solved permanently after a while?

>>76581897
It's been many years, so I've forgotten how long I had to take it (6 months...?) but no. It's a one-time thing and my skin has been perfect ever since

>>76581902
damn, sounds like a dream, I'll try to get it asap. Thanks again!

>>76581919
Some advice: Push for it. Reject any other prescription your doctor will tell you to take. Refuse literally everything else and demand the referral to the dermatologist for it, and accept nothing else besides Accutane. I suffered for like 4 goddamned years before I yelled at my doc for it

>>76581923
shouldn't be an issue since my doc is pretty easy going when it comes to referral requests, but I'll keep it in mind. I wish that most drugs, even strong ones, didn't need a prescription and that people were just responsible for themselves (terrible idea since the world is full of retards, but still)

How do i find a gymtranny husband without him trooning out on me? This has happened twice, which is insane.

>>76576759
What is 1/2/3/4 for 5*5 considered?
Beginner? Intermediate?
Wondering whether its worth switching up to 3*10 at this point

Do i buy more weights for my home gym, or do i suck it up and join a gym?
The weights I need now is the same cost as about 2 months of gym membership

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should i wank before hitting the gym?

>>76582204
nah do it later, use your horny energy to fuel your workout
>>76582203
unless you are not liking working out at home get the weights, 2 months are nothing

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>>76582030
>What is 1/2/3/4 for 5*5 considered?
A meme.

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I want to start waking up earlier than my normal to hit the gym in the early morning, before work (wake up 05:30 instead of 06:15). Tried doing this before but I never lifted as well as I can do mid-morning or late afternoon.

Any advice? Drinking some coffee is obvious, but I feel that a 05:30 breakfast still didn't give me enough sugar at 06:00am or something.

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>>76582298
>I feel that a 05:30 breakfast still didn't give me enough sugar at 06:00am or something.
Some sugar should sort you out.

>>76582314
Straight into the veins?
I already ate a breakfast by that point

>>76582336
mexican coke

>>76580072
bls resbond

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What does the circled red change? On my machine, it allows you to add weight. I put 40kg on the front and 40kg on the back. I tried again and removed 40kg on the back and it felt exactly the same.

>>76582357
Anon that post is just to store extra plates. It doesn't add to the mobile part of the machine you actually lift

>>76581737
>>76581748
>>76581833
Thanks guys. Yeah I wanna workout more often cos I like the way pwo tastes. Mmm yummy.

Guys. How to not faint?

I'm on a calorie deficit (nothing crazy, something between 1600, 1800/day) and feel dizzy all the time. Specially after cardio. I exercise normally, but as soon as I stop it hits and I need to sit to avoid blacking out.

Went to the doctor already and everything seems fine. Wtf is going on?

>>76582357
holy fuck

>>76582608
electrolytes, sugar

Does charring the meat/veggies make them lose nutritions/protein?

>>76582666
depends on the item

charring the outside of the pepper?
no
charring meat?
a little bit yes (as in like a few grams get turned to coal out of the whole couple hundred gram piece)

>>76582427
In the image there are two spots to rest the weights (which are empty). I'm not talking about those. I'm talking about the half-circle things, which on my machine are places to load up your weights. They are separate from the not in use posts.

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>>76576759
Bread:
I know whole grain bread is healthier than white bread, but I can only have white bread (my wife likes to bake it, so I have to eat it). My question is: Is white bread still okay to eat in terms of health? I asked AI and it makes it sound as if eating white bread may as well be eating cake.

The gym instructor told me to steer away from dairy products with lactose and go for lactose free yoghurt and milk instead. Do you agree with him?

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>>76576759
How big a difference is there between glute bridges and hip thrusts? I read the latter are more effective but the bench is too high and keeps slipping.

>>76583128
that depends, are you lactose intolerant (black)?

>>76583206
No

>>76583225
then I don't see why you should avoid lactose, sure it's a sugar but it's no big deal, afaik lactose-free milk isn't even lighter in calories compare to the normal stuff

>>76583128
no, that's ridiculous
also
>The gym instructor told me
c'mon now

>>76583161
you can't load a glute bridge properly after a certain point
>but the bench is too high and keeps slipping.
set up differently and get a towel or mat

>>76582735
Its simple carbs so its more like eating rice.

Rate my routine, I go x12312x and have a kneee injury from college so I have to be careful with my leg exercises

Day 1
Bench Press 3x6–10
Overhead Press 3x6–10
Lateral Raises 3x12–15
Overhead Cable/DB Tricep Extension 3x10–12

Day 2
One Arm Bent Over Row 3x8–12
Face Pulls 3x12–15
Cable Preacher Curls 3x8–12
Shrugs 3x12–15

Day 3
Deadlift 3x5
Romanian Deadlift 3x8–10
Leg Curl (keep) 3x12–15
Plank 3xFailure

>>76583575
>One Arm Bent Over Row 3x8–12
T-bar/seated rows are better. Also shrugs are a meme, do something else. Planks will do very little for you after the first few weeks, ab wheel/crunch machine would be good things to switch to once you're able to plank for several minutes without struggle

>>76582735
>my wife likes to bake it, so I have to eat it
ngmi

>>76583610
Thanks for now my plank is still only around a minute, so I'll keep the plank for now, but I can swap it later once it's too easy.

I made a few adjustments to day 2, what do you think? Better?
>Seated Row 3x8–12
>Face Pulls 3x12–15
>Cable Preacher Curls 3x8–12
>Pull ups 3xFailure

>>76583656
Seems much better. 1 horizontal pull and 1 vertical pull is ideal for pull days

>>76583661
Thanks bro. WAGMI

pea protein powder tastes like shit, right?

>>76584021
yeah

Is $70 a good price for a 50lb kettlebell?

When it comes to rest, is it that the heavier you lift, the longer rests you need, and the more "endurance" types exercise (ie 3 sets of 10 reps of 100 lb VS 30 pushups) you need shorter rests?

Thanks
-Greg

>>76582298
eat some sugary carbs beforehand. Fruits are better for you but candy and jams could work if you're a child. 30 min is enough for them to kick in

>>76584021
Unflavored pea powder tastes better in water than unflavored whey powder. Much, much worse in milk, smoothie, and/or food.

Flavored powders all have the same level of mediocrity.

>>76584360
>kettlebell
Pass.

>>76584360
Yes.

Is it true certain foods are linked with height growth?

I assume to get out of keto you need more than 50g of carbs a day
but google says any carb i eat will burn that and not fat stores for energy

can i has everything you know on keto diet pls

How do I calculate warmup set reps and weight? If I want to have a one working set in the 8-12 rep range, should I do like 3x10 warmup sets with increasing weight, a flat weight? Please don't tell me by feel cause that's blind leading the blind

>>76584842
>Please don't tell me by feel
Just do half the number of a working set for reps and 50% of your working weight then. Additionally, I include 75% of working weight after that as well. I don't necessarily do exactly those amounts btw, but the idea (doing a few reps of a general lower weight) should make sense.
Eg:
>working set of rows is 225x8
>warmup set: 110x3 + 180x3
Also
>dismissing "by feel"
Please understand that the best and most accurate understanding of your body will only come from YOU, anon. Technically nobody can specifically say what the ideal or best way is to do something without knowing exactly how YOU respond to it (something which only you know). It is therefore important to develop a sense of self awareness about your body and become familiar with how you feel (physically and mentally).

I'm going back to the gym for the first time in like 4 years, how do I not look like a fat faggot?

>>76584915
wear a shirt with a bear on it and try to come across that you are bettering yourself

>>76584915
Just have basic etiquette, don't overthink it bro, you're fine.

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I take creatine and I feel a little stabbing pain sometimes somewhere around where I circled + some GI bloat , do I have non functioning kidneys or something ? Should I stop?

>>76584756
Healthier foods are better for you, nothing more. Someone eating candy 24/7 is going to have different results than someone eating healthy, nutritious food for each meal

>>76585044
most likely your sitting posture is shit. Do light mobiligy exercise ans it should go off

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Lately bench has been hit or miss for me. Today was a miss. I feel like when I overthink form, my shoulder ends up going into internal rotation. Any recommendations or drills to get more consistency and maintaining external rotation at all times?

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Do tall people constantly have neck pain? I'm 5'7" and (ever since fixing my posture) find myself constantly looking down at things... basically everything but high grocery store shelves and other people (lol). It feels like the world is constructed for 4'10" dudes. Which I guess makes sense because everyone taller can just crouch down or whatever. Do 6'4"+ dudes spend their whole life craning their neck at stuff?
Also how often do people who haven't been mindbroken by /fit/ consciously think about height?

>>76585300
https://youtu.be/JJ5iCcKzg2Q?t=129
Required viewing. Watch until about 3:32. I go through that phrase when doing chest exercises and it's helped keep my shoulders locked in place. I don't have the super exaggerated movement like he does, but the mental cues helped tremendously

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Yesterday i did 4 sets of 10 reps of normal curles, and then another 4×10 hammer curles, and ended it with like 10 Dumbbell Concentration Curls.
By the end i felt like my bicep was at it's limit and i thought i reached "failure" so i stopped and continued my day but now(the next day) i feel fine, my biceps work just fine beside a faint "ache or fatigue" in my left biceps, had i took a 1 hour break i think i could've done like an extra 3×10 or 2×10, did i do it right or should i push my biceps harder? I tried to do some curles and i can do them fine, obviously i don't think i can get do4×10 today too but i can do like 2×10

>>76585362
After so many sets in a day/week, it becomes junk and does nothing for you. Depends on the muscle group but it's like 12-20 sets/week

How can my wallet afford losing weight?

>>76585302
>Also how often do people who haven't been mindbroken by /fit/ consciously think about height?
Well this place is full of 2016 election tourists and e-celeb faggots trying to scam people, so it happens quite often.
Normalfags say they don't think about height even though it's the first thing you notice about someone unconsciously.

>>76585528
Normgroids notice someone's height and confuse that with noticing their personality / "vibe".

>>76584387
you need to rest appropriately to the exercise and style of training selected
>>76584756
butter and milk help
as well as not being in a deficit
and exercise
>>76584769
get the ketogenic diet book by lyle mcdonald or watch this: https://www.youtube.com/watch?v=9xnN-ZI737I
>>76584915
nobody fucking cares about you
>>76585302
I'm 6'3 and I only really need to look down when talking to people shorter than me but other than that not really noticable
my neck doesn't hurt either
>Also how often do people who haven't been mindbroken by /fit/ consciously think about height?
conciously?
not many
subconciously?
every single person
>>76585362
I don't know because I don't know if you actially got close to failure or not
also don't do 9 fucking sets for biceps
>>76585523
you don't buy food -> you don't spend money

>>76585523
shalom

>>76585592
>I don't know because I don't know if you actially got close to failure or not
I couldn't lift the dumbells any more immediately after the final set but i could after a 1~2 hour break, does that count as a failure or not?
>also don't do 9 fucking sets for biceps
4 sets of hammers for the long head and 4 sets of normal curles for the short head of the bicep. What's wrong with that? I'm new to exercising

>>76585523
Eggs chicken breasts and white rice are cheap wdym?

>>76585673
>4 sets of hammers for the long head and 4 sets of normal curles for the short head of the bicep.
it's
normal curls for the biceps
and
hammer curls for the brachioradialis and biceps

> What's wrong with that? I'm new to exercising
well it's too much volume for a start and "isolating" or trying to work different heads of the biceps is retarded because the bicep works in unison no matter what curls you do

>I couldn't lift the dumbells any more immediately after the final set but i could after a 1~2 hour break, does that count as a failure or not?
after the set?
failure is when you are doing reps and say you just completed the tenth rep of a normal standing db curl, you try very hard to lift the dumbbell up and can't
that's lifting to failure (usually not recommended because it's unnecessary especially for beginners)
also concentration curls have weird sticking points during the rep so it's extra hard to judge whether you have reached failure in them or just a sticking point

>>76585737
So should i stick with 4 sets of normal curls then?

>>76586026
depends on your goals and how the rest of your training is looking
but most likely yes
one of these sets should be a set of hammer curls though (nothing else really hits the brachioradialis which is very important for arm aesthetics)

any of you tried 1 arm bent over side lateral raises?

Cross trainer is for girls and gay guys and treadmill and bike are for men. Correct?

Going to be bulking soon, but I enjoy running. I do a two day full body split for my program, and usually do cardio 3 days a week. For optimal growth, am I better off going AcBcAcx or doing the cardio on my lifting days and having the extra rest? Should I drop a cardio day?

>>76586101
elaborate
>>76586211
the first is more for old and clueless people and women and fags

men do manual labour and run outside, treadmills are only for lab testing

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Is there any point to pullups and chinups?
I can only do like 6 or 7 before I have to rest.
I did 20 split between chinup, pullup, wide-armed pullup, I don't know what it's called.
Then I do 30 crunches, 30 squats, and 15 leg lifts.
It's complete shit but I am a DYEL is this going to help at all? I'm pushing myself to exhaustion each time. I am enraged at my weakness but my arms are sore afterward.
I am unemployed and shouldn't really be spending on a gym membership right now. But I've been sticking to this because I disallow myself fun things until I have done this workout at the very least.

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>>76586630
>Is there any point to pullups and chinups?
they train your muscles
>It's complete shit but I am a DYEL is this going to help at all?
the pullups?
yes
the rest?
less so

you need more sets, more exercises, harder ones, here's some:
more images are in the archives of this thread like ~2 weeks ago, search for the filename

I did 30 diamond pushups every day for a few weeks and now my wrists are completely fucked, especially my left wrist. Do I wait a few days and continue or do something else?
Have still been doing my normal pushups since they don't hurt that much

>>76586678
you should stop being a retard that trains every day
you need to give your body time to recover

>>76586719
I don't train every day. I do pushups every day

>>76580897
>>76580906
Thanks

>>76586669
which of these are good for forearms? or wrists honestly
Also what is the ideal number of total reps per day to aim for for an exercise? like where it's hard enough that I am maxing my hypertrophy? Like if I am doing 50 reps a day then that exercise is probably too easy right?
Thank you for that list.

>>76586390
>elaborate
what is there to elaborate?

>>76586825
and pushups aren't training?

>>76586909
>which of these are good for forearms? or wrists honestly
pushup and handstand variations but also a rice bucket
the image mentions sets and reps

>>76586917
what you mean by that exercise
what weight what position what pull
and why you would want to do it

What do you do when you finish the day a bit short on protein, like 10-15g short? Do you drink some milk or eat a couple eggs or just ignore it?

Also what if you're on a cut and you already met your calorie limit for the day, do you skip the protein or exceed your calories?

I don't have the time do Push/Pull/Legs due to med school. What is a good 3/4 day routine for aesthetics

Lifts are 4/3/2/1 dead/squat/bench/OHP

>>76587006
>Do you drink some milk or eat a couple eggs or just ignore it?
on training days I gotta hit the goal no matter what
on the day after training I'd really like to but I won't kill myself over it
on other days undershooting by a bit isn't going to kill gains as long as it doesn't happen often

>Also what if you're on a cut and you already met your calorie limit for the day, do you skip the protein or exceed your calories?
same as above but on a cut I put more priority into protein that when maintaining or bulking