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Why arent you squatting to assmog beta males? Women love to look at man ass.

>a groundbreaking study from Singapore in 2018. This research divided participants into two distinct groups: one followed the traditional advice of waiting 48 to 72 hours between training sessions, while the other group rested for just 24 hours between workouts. The findings were nothing short of revolutionary, showing that both groups experienced similar increases in strength and lean muscle mass. This was further supported by a 2016 study from Portugal, which also found that muscle gains were comparable across different rest intervals.

>These studies serve as a critical examination of the muscle training dogma, challenging the necessity of the universally accepted 48 to 72-hour rest period. By comparing muscle and strength gains across varied rest intervals, these research efforts shed light on the potential for more flexible training approaches without compromising results.

Incline bench press EVERYDAY until i NEED rest . Can i? Should i? would you?
That's the question.

I really let go of myself and gained a lot of weight, currently at a bf of 21%.
Would fasting one day a week help me in losing that fat without also btfo'ing my muscles until I reach a bf of 15-ish percent? Or should I stay away from fasting as it is going to kill my gains?

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All the shoes I have are to small for my toes to spread to comfortably squat, so I got gymnastics shoes because they're cheap and don't have that problem. Is that all right or will I fuck up my feet ?

>>76597870
>Would fasting one day a week help me in losing that fat
The only thing that would help is being at a caloric deficit for an extended period of time. Literally nothing else matters.

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posting it again because i need more feedback
will switch to this ULxULxx routine, i added my favorite exercises to it and i plan to maybe not spend 2 hours at the gym as my current full body (3 times a week) does
someone said why squat twice in a day and that's because i don't have a leg press machine, i do have a leg curl but i don't know if that's good, i don't mind more squats even if it's less volume different form
if anyone could help me improve this i'd greatly appreciate it

>>76597862
because there are better ass exercises
and I don't like squatting

>>76597864
>Can i?
you can do anything you want to
>Should i?
no
>would you?
never, I'm not retarded

>but hurr durr this study
irrelevant, you can do anything for less than a month, especially if you're a beginner, especially if you lift light weights

>>76597870
fasting eats muscle

>>76597902
just get barefoot squatting shoes
kneesovertoesguy has them and squat university too

>>76597994
>double squat on LB
>double deadlift on LA
>double row on UB
are you stupid or retarded?

>>76597994
Don't do same-muscle lifts back to back. Do a push, then a pull, then a push, etc etc. Shrugs are a meme, do something else. Add lower back extensions (machine or the chair) to lower days

>>76598006
Squats train ass? I only feel it in my quads

>>76598095
you're lucky then

squats train pretty much the whole lower body except for calves
but it mostly depends on biomechanics
I for example have long femurs and am tall so I barely get any quads from squatting, it goes into the hamstrings, ass and lower back
I assume your femur are short so you can squat upright and get it all into your quads

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>>76598029
i am stupid and maybe retarded
would romanian deadlift on LB and high bar squat on LA? pic related
>>76598031
someone said to add traps
>lower back extensions
not a bad idea

>>76598122
as >>76598120 said squats are biomechanics dependant
so if you have poor biomechanics for squatting then squatting right after deadlifting will be pointless since your lower back will be tired
which is what I noticed at first


BUT HOLY FUCKING SHIT WHAT ARE YOU DOING WITH THAT SQUAT SANDWICH WITH A DEADLIFT IN THE MIDDLE?!?!?!?!?!?!?

have you ever lifted weights????????
done any of these exercises???????

oh and do back extensions at the end of the workout

>>76598029
I actually bought a pair from squat university, but there was not enough room for my toes.
I had to pay like 20 euros in shipping and never got them back

>>76598120
>I assume your femur are short so you can squat upright and get it all into your quads

I bought squat shoes so i could indeed squat upright. Doing absolute pussy weights (still), but from the beginning i felt like my quads were the weakest muscle, so that's what i want to target.

>>76598139
damn
those gymnastics shoes seem to have narrow soles so your foor could slip in them
what kinda feet do you have anyway?
>>76598147
oh yeah heel elevation also helps a lot in being upright
>i felt like my quads were the weakest muscle
possible, which could explain why you felt them the most cuz if the other muscles are stronger then the weight is too little for them to get worked in comparison to the quads

>>76598153
Probably normal ones. Maybe a bit small for my height and with a high instep.
I'm not sure if this is the answer you wanted

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Is this the every other day routine for no gains?????
Workout A
Squat 5x5-8
Bench 5x6-10
Supine inverted row 5x8-12

Day B
Deadlift 1x5
Chinup 5x6-10
OHP 5x8-12

>>76598132
>have you ever lifted weights????????
yeh
>done any of these exercises???????
yeh of course but as i mentioned i'm trying to fix this before i start it, i don't have acess to leg press machine which is what the UL programs i saw recommended but i didn't know what to replace it with

>>76598228
>yeh
>yeh of course

yeah right
I mean come on no way you could write something like that if you've actually lifted weights before
it's just so insane
>but i didn't know what to replace it with
squats but not twice in one day
and not sandwiching a deadlift

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My right shoulder blade area pops every time I lift the dumbbell for lateral raise. My left shoulder blade area pops every time I lower it. Even at just 2.5 pounds of weight. Nothing stops it, including forward, bending my elbows, and having a neutral grip.
Also, when I do bent over reverse flyes, even if I do them without weight, my right bicep snaps most of the time I approach the bottom of the lowering phase unless I bend my elbows a bit.
Also, bent over face pulls make my biceps snap unless I do them without weight.
My right bicep and shoulder has been aching, but there's not pain during the movements, so I can't tel if it's connected or if it's just a random pain.
What's going on? Why are my biceps and shoulders doing this, and how do I get them to stop?

>>76598253
you have problems with the tendons moving over bone (snapping and popping sound and feeling)
most of the time it's a problem with the surrounding muscles not being strong enough in stabilizing
(and rarely it's anatomical and doesn't cause problems)

start here and focus on the face pulls starting with bands then cables if you have access
https://www.youtube.com/watch?v=GcpTEyAQHMg

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I can swim for a month, both in a pool and in the sea.
Can I hope to make some gains?
If yes, what kind of program should I do daily?

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>>76597847
What happens when you meet or exceed the protein needs for muscle building, but eat at a caloric deficit while exercising?

At what point into a bulk do you personally go
>fuck, I'm getting fat as shit, need to start cutting
I've realised that I can get away with packing on a few extra pounds since I'm not exactly going to be shirtless around anyone and clothes can hide some fat and bulking tends to make me look actually decent (as a natty), but at what point am I going to hit diminishing returns and should just suck it up and cut down

>>76598766
you lose fat and gain muscle if beginner
you lose fat and retain muscle if more advanced than a beginner

>>76598771
The only way that happens if you're bulking correctly is if you bulk for like a year straight. Which is weird but hey you do you.
>but at what point am I going to hit diminishing returns and should just suck it up and cut down
Years down the line? Cutting doesn't "reset" gains when you start to bulk again

I currently run PPL and enjoy it but I'm tempted to try out Full Body x3 a week.

Would doing a PPL split, but adding Leg Extensions on Push Day, Hamstring curls on Pull Day and a Pull and Push movement on Legs, do I get the same effects as a Full Body?

>>76598849
Full body is awful because you have to make a choice:
>Spend 2-3 hours in the gym hitting every muscle you need to as effectively as you need to
or
>Run a very suboptimal but normal length routine that doesn't work muscles enough

>>76598871
Fair enough, may as well stick to what I enjoy

Where can I read on roids and their effects and side effects, as well as what happens when you get off of them?

>>76598908
r/steroids

>>76598908
/fraud/ general

>>76597864
if a muscle group isn't experiencing DOMS, you can train it again. I would also question if you're training with enough intensity, be that hitting enough sets/reps or weight, if you can incline bench EVERYDAY.

>>76598916
No sticky no nothing, where the information

>>76598942
Pfft, hell if I know/care

>>76598935
You're not supposed to experience DOMS after the first week. DOMS is just the soreness/pain from exercising for the first time. As long as you hit your sets and reps, and progressing the weight when you're supposed to, you're fine

>>76597870
keeping a caloric deficit with high protein intake while also adequately stimulating your muscles will let you maximize fat loss without incurring catabolism
>>76597902
just get squat shoes or a general trainer/crossfit shoe
>>76598766
you'll likely just retain muscle/prevent catabolism. too much protein beyond the 1g per 1lbs of lean mass can pose risks for kidney stones

>>76598908
Wikipedia

>>76597847
>axial fatigue/loading
>hack squat
>pendulum squat
>belt squat
>leg press
which of these is the least fucked iyo?

Anyone know how long it'll take to gain 25kg on my bench and pendlay row? I'm already getting fat and I only started pushing myself 2 months ago in the gym. I have been bulking for like a year but I've been working out inconsistently for that year because of my gay ass flexible job that I know don't work at anymore. I'm almost back to my current lifts from my peak. My current all time bench for a 3x10 is 75kg while for my pendlay row its 70kg for 3x10. My goal is to get to at least 100kg on each lift (and there other lifts too but I'm not naming every single one). Since I want a bigger up body and I haven't seen increase in muscle mass size at all, I was probably not going to failure since I was always scared of dying while benching and I was probably cheating too much on the row. I also have dogshit genetics for hypertrophy because I was always gifted for long distance running but I always hated being super skinny. Another issue is that I'm gaining the fat in my love handles, legs and gut and face so I look like shit right now. I have done 61.5kg for 3x10 for 4 workouts now, going to failure on each workout(until the bar literally falls on me) and I still can't add another rep, I am cursed with dogshit genetics. How long until with my genetics do you think it will take to reach my goal? My numbers are subpar which is the worst part about plateauing at such light weights.

>>76599207
>Anyone know how long it'll take to gain 25kg on my bench and pendlay row?
Impossible to say, too many variables.
>I only started pushing myself 2 months ago in the gym.
>I have been bulking for like a year
What the fuck. Why would you keep bulking if you weren't going to put in the work to actually progress???
>I was always scared of dying while benching
Then use the fucking safety bars??
>so I look like shit right now
Yeah no shit, you've been bulking for far longer than you ever should have
>I am cursed with dogshit genetics
No, you're cursed with being a fucking dumbass. Quit blaming your genetics and start blaming your dogshit levels of discipline.

>>76599238
No I do have dogshit genetics but I do recognise that I have been inconsistent. I'm a shallow sleeper and someone who hates to eat and so I eat very slowly. I also bulked since its better to be in a caloric surplus as that in itself puts you in an anabolic state, even if you lift once a week you can still maintain gains and strength supringly enough. However I was too lazy or preoccupied with leisure activities and took 1 to 2 month breaks sometimes. January to March I didn't lift because I fucked up my lower back.

Whats everyone's protein intake when cutting?

Why can't I figure out caloric deficits? I find it impossible to commit sustained effort to a certain caloric total that I'm not even sure of. I'm not a fucking scientist and math makes my head hurt. Should I pay a personal trainer to do the math for me because I'm an imbecile and genetic deadend

>>76599299
Just eat less until you start losing weight consistently
Then you calculate your deficit from how much weight you've lost over a given time

>>76599304
Thank you for lifting my smol brane.

How long does it take to even out the arms. I've been lifting for 2months and both of them are growing nicely, but my dominant arm is still noticeably bigger.

>>76599401
>I've been lifting for 2months
Unless you're on gear, that's no time at all. It takes like a year to see any noticeable improvement in your physique

>>76599401
>even out
Considering you're likely doing more work throughout your day that uses just that one arm (even if only slightly more), it may never happen. Even when training, your subconcious bias of one over the other (via eg. better mind-muscle connection) can cause slightly different engagement, and thus different gains. If you want to better work it, then push your non-dominant to failure a bit more. Maybe add an extra set of curls/extensions to that one arm more than your dominant side.
>>76599408
>what are noobie gains
Not to mention mild placebo or a pump influencing what they think.

>>76599451
Dude noobie gains are strength, not appearance. There's not a single person that's going to have any significant appearance upgrades after only 2 months unless they're on gear

>>76599453
The other factors would likely play a role in it, anon. I recall noticing similar changes when I was 13, so I just think it's possible. Either way, let the anon be whimsical. The actual matter of muscle balance is tricky enough.

which do you prefer: hack squat calf raises or leg press calf raises?

>>76599468
Neither. The sit down calf raise was the only one where I felt like I was getting any progress done. The rest felt awkward and terrible to use

>>76599474
>sit down calf raise
studies show that having a straight knee is better

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>>76599477

Decent delts but weak front delts. Would bands be enough to bring them up to speed before trying other stuff to build them?

>>76599667
How is that even remotely possible? Do you do zero press work?

>>76598120
You're confusing your adductors and hamstrings. Hamstrings are barely worked by squats

>>76599299
Dieting isn't for you. Forget about dieting and fitness all together.

Will 3x8-12 full body with squat hinge vertical pull and push and horizontal pull and push fail me if I go to failure on these exercises?

>>76599740
No fucking idea i do presses.

>>76599829
Particularly if I supinate on all my pull except ofc deadlift

>>76599496
next time pick an option from the list provided so you don't get rekt kid

>>76599922
You need to be at least 18 years old to post here.

>>76599829
>>76599836
You'll end up doing too much in each session.
Do a lower body, a push, and a pull exercise each time, but rotate which one (so either squats or deads, either pull ups or rows, either bench or ohp).
If it feels too easy, increase the weight, not the volume

>>76599953
one pet peeve I have is when someone asks a question, and the someone else who 'answers' the question reframes the question so that they provide an answer which doesn't/can't make sense within the context of the original question. it's a leddit pattern of behavior.

>>76599978
False dichotomy is retarded and I'm not going to play that game. My choice is "none" and I gave my actual choice. Fucking deal with it, nerd

>>76599978
>gives two bad options
>gets mad when anon gives his actual preference and spouts LE REDDIT response
it's all so tiring.

>>76599978
My pet peeve is when people act like fucking retards when others don't play their stupid fucking game. No one in my gym uses the hack squat or the leg press to do calve raises. NO ONE. Years in the gym and I've never seen it happen, once. So why the fuck are you expecting someone to play along and choose something they don't fucking do..? And then you get pissy about it?? Jesus dude just how autistic ARE you?

>>76599468
>which do you prefer
The calf raise machine

>>76599973
Forgot to mention that yeah, I'll do it like this. Obv each exercises will get a frequency of 1.75.
Day A
Deadlift 1x5
Chinup 3x6-10
Overhead press 3x8-12

Day B
Squat 3x5
Bench 3x6-10
Supine inverted row 3x8-12

>>76599983
Its not a false dichotomy, you don't understand what that means. You can refuse to answer the question by not replying like a big boy. You don't have to neckbeard out.
>>76599990
There's no other preference built into the question tard. You didn't understand my critique.
>>76599999
Here's the thing, you don't have to answer the question. Are you getting water boarded right now anon? Also, I don't care about your opinion of the question itself, don't be a redditor and critique the question as an answer.

this little dude needs to get laid

>>76600008
I wasnt asking about that.
>Do you prefer chocolate or vanilla ice cream?
>I actually like strawberry myself
This is level of retard I'm talking about.

Why do blacks put on muscle so easily?

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>>76600036
>Its not a false dichotomy, you don't understand what that means

>>76600084
Steroids. The answer is always steroids. And when they tell you they're natty? It's steroids.

>>76600051
How obese are you?

>>76598977
>too much protein beyond the 1g per 1lbs of lean mass can pose risks for kidney stones
yeah at 3+g/lbs or if you have bad kidneys

>>76599079
>axial loading
you're too dyel to worry about this

>>76599277
1g per pound of LEAN body mass

>>76599299
calculate tdee
take away 300-500kcal
how is that hard?

>>76599468
calf raise machine
but since I don't go to a gym calf raises against a wall and on a slant board

>>76600036
really got your panties in a twist huh?

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Homegym Q, I only use DBs
Should I get an adjustable bench? The reason I ask is I've been doing Floor Press for chest and Seated OHP on the floor.

I don't plan on getting a barbell

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Is there a catch to it?
20g of proteins for 100g of pasta.

>>76600691
You already know what you want to do, you just want a stranger to validate your thinking. Go ahead and get it or don't, I agree with you.

>>76600691
eventually yes you should
>>76600711
poor protein quality and expensive
and why are you eating pasta anyway

>>76600725
One can't always eat rice, anon. Pasta + a bit of butter tastes great.

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What could I do to improve my split? Assume all exercises are done in 3 sets in a 5-15 rep range, depending on the exercise.

>>76600760
>Pasta + a bit of butter tastes great.
lardass

>>76600760
>Pasta + a bit of butter tastes great.
how very /fit/ of you

eat potatoes if you want carbs for some reaso

>>76600761
dyels are so silly

>>76600776
I'm below 60kg (male).

>>76600782
>dyels are so silly
bruh, I can do 1234. If you think my leg days are bad, it's because of me wife.

>>76600811
the "legs" day is the least bad actually

>>76600821
Then what's the problem? I got the strength part up in the push pull portion, and isolation work for hypertrophy in the upper portion.

>>76600721
What a useless response from a worthless individual

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Is this the ultimate core flex?

How can I train with the ultimate goal of being able to pick up and carry women all around? Seriously the idea of being able to easily carry around my future wife fills me with so much motivation even if it probably won’t ever happen

>>76601097
Squats and the olympic disciplines, add in some OHPs and you're golden. Being able to pick up my wife and carry her was a big ego boost for me when I started lifting. Good luck, anon!

>>76601097
A decent emulation would be sand/water bags, or you can buy a full size $1000-2000 sex doll that's accurately weighted (just for lifting and throwing around of course)

>>76600429
bros doing calf raises against a wall and calling anons dyel, self report
Also that's not what I asked dumbass, see >>76600051

>>76601416
Strawberry is the worst of the three. Do you at least like the others, too?

I've had a persistent very low level headache for weeks on end, it's only really noticeable when I'm very tired and I get the occasional sharp ping in the same place in my head (again, very mild).

Is this just stress (I've a lot of things on my plate at the moment) or should I see a doctor?

What is the point of training if I'm always too tired/sore to reap the benefits?

>>76602000
huh?

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So i miscalculated and could’t quite hit my macro goals without going overbudget with my calorie deficit. You think it would be better to get a scoop of whey and hit my protein goal for the day or keep it like this?

>>76602360
if you trained today then yes
if you didn't then no (if you care about weight loss)
if you didn't then maybe (if you care less about weight loss)

>>76600829
Anyone help a negro out?

Does anyone here also use HSN whey protein and can tell me where I can find the best before date?
The packaging literally says
>see package
which is useless as fuck since I can't find it for the life of me

>>76602884
it's either on the back or on the underside
which I'm guessing from the pictures because that's obviously where it'd be

So if I work 54 hours a week between 6 days on my feet and occasionally lifting heavy things, how much exercise do I put it the tdee cal calculator?
>sedentary
>1-2 days light exercise
or
>3-5 days heavy exercise
not sure cuz ive been eating more calories and still not gaining weight.

>>76603404
>54 hours a week between 6 days on my feet and occasionally lifting heavy things
I'd choose the latter option then.
>ive been eating more calories and still not gaining weight
Ultimately I'd go off of this, so long as you are properly tracking your calories, and adjust accordingly.

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>>76597847
why have i stagnated and actually regressed a little bit.
used to do dumbell work at 40-45 lb
OHP, dumbell bench, hammer curls
now i cant do more than 5 or so at that weight before i have drop the weight down to 35 lb to actually do it right
mind you i do 3 x 10
back, chest, and legs are the only things progressing but theyre starting to stagnate too

>>76602000
As long as you're adding volume you ARE reaping the benefits

>>76603597
Insufficient rest probably

whats the quickest way to heal a low back injury and how long will it take? symptoms are tingling feet and low back and pain in lumbar spine when i deadhang.

>>76603934
You're screwed. Maybe a PT would help, maybe you need surgery. Without checking it out, there's no way to know.

>>76603941
what do you mean "im screwed" if you think PT could help.

>>76603941
and i doubt i need surgery, its not that bad yet. i can still walk just fine, the pain is never excruciating and i can hold my shit/piss fine. my lumbar does crack a lot.

>>76603944
I mean you're screwed because even with PT, you're probably out for at least a month until they can realign your spine

>>76603934
>how long will it take?
Depends on how bad it is. Small tweak? Couple weeks. Anything more than that? Months at minimum.
>symptoms are tingling feet
Textbook sciatica. Possibly herniated disc. lowbackability on youtube to learn the big 3. Staying active is 100% the play here (and by active, I mean walking around the neighborhood, jogging/running and other high impact stuff is strictly off limits). Laying/sitting around waiting for it to heal will only make it worse. Get a cooling pad and ice your lowerback lying down with a pillow under your knees if needed.
>pain in lumbar spine when i deadhang
Are you not engaging your core..? Just letting your back arch back? Because I get the same thing and it fucking hurts. Don't do that.

Let’s say you never worked out before then started working your full body expert for hamstrings. Years go by and you get great noob gains but never directly work hams. If you eventually worked them would you reap noob gains?

>>76604124
>Years go by and you get great noob gains
fucking what? Noob gains go away after the first like 2-3 months, max.
>If you eventually worked them would you reap noob gains?
yes. Though there are lifts that'll hit them indirectly like squats/deadlifts/leg press/lunges/etc so good luck never hitting them *at all*, ever.

>>76604124
>never did DLs of any kind
>never did cleans
>never did good mornings
>never did leg curls
dyel?

>Drink a crate of beer (see: 10x440ml cans (see: 2000kcal)) on top of my usual eating every day for almost two years
>Weight hasn't changed
>Weight has actually been going down lately

?!

>>76604263
Hepatic cirrhosis

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why did atlaspowershrugged used to be known as doorbrah over here and on misc? is it because he has a wide door-shaped torso?
been watching him for some time now and had no clue he had been around for so long and now i'm interested

>>76603404
>how much exercise do I put it the tdee cal calculator?
none, you put none

you select sedentary just like everyone else and adjust from there

obviously the activity burns calories but there is no way of knowing how much exactly
after a week on the calculated tdee you see how you felt and how your weight changed and probably add some calories

>>76603597
time spent training and time since last deload?

>>76603934
https://www.youtube.com/@lowbackability

>>76604124
yes, the hamstrings would experience newbie like growth

>>76604154
>implyign diddlies, cleans and good mornings are necessary to be considered a lifter

>>76604403
>diddlies
It feels great to mog everyone in the gym when I put 4pl8s and just pull that shit up for sets.

any of you niggas have experience benching with feet up and a flat back? I've been hearing about its benefits for your joints and I'm tempted because i fucking hate arching.

any que's or other tips would be appreciated

>>76604453
the larsen press?
it's a good accesory for benching but I wouldn't do it as my main chest movement
>I've been hearing about its benefits for your joints and I'm tempted because i fucking hate arching.
you can arch less or press on an incline or in a machine
but what joint benefits are you talking about?

>>76604459
i dont really fully understand it but im getting it from this guy https://www.youtube.com/@FlowStateFitness he saying that when you arch your reducing the stretch on your chest and putting your shoulder in an unnatural position by restricting it.

>>76604472
>he saying that when you arch your reducing the stretch on your chest
when you arch you are able to get more of a stretch actually
>and putting your shoulder in an unnatural position by restricting it.
are you restricting the shoulder in proper bench form when you retract you scapulas?
yes
is that bad?
no
you retract the scapula to put the shoulders in a better position, you can test it yourself try benching with proper form and with loose shoulders
loose shoulders will hurt because they will be moving WHILE under load
every other time you want the shoulder and scapula moving but not when doing chest presses because in chest presses all the weight is lying on the scapula

oh and never listen to roiders if you're natty

I fuckin hate squats
I do them and I end up hitching halfway up even way below my one rep max and i don't feel my quads burn at all they just stop working and i don't feel like i'm making progress at all reeee
Do i just keep powering through them with leg press afterward or do i try and find something alternate?

>>76604541
Box squats.

>>76604541
long femurs?
cuz it sounds like long femurs

>>76604551
maybe, I don't even know how to measure that
>>76604548
i'll give it a try, thanks.
Just fuckin tired of spinning my wheels. I can feel the leg press somewhat, i can feel split squats just fine on top of the total exhaustion, but regular squats just fucking suck, every other major compound at least when they suck they suck in an expected way.

>>76604565
just take a look in the mirror
but it does sound like you have long femurs
so classic squats are just not for you
leg press, hack squat, leg extensions those are gonna be good
but if it's just a mobility problem then simple heel elevation with a slant board or wedge would help massively

>>76604573
I have a quick follow up question. NTA, but I can do a solid 140kg squat, 170kg leg press, but for the love of god, I can't do more than 50kg on the leg extension. What do?

>>76604573
rip me i guess
i just wanna squat and carry 500 man
i'll give those exercises a try because right now the most i get from my leg days is a burn in my glutes
dislike the idea of squat shoes or that kind of stuff though, not like i'm just walking around with those on plus i can get ass to grass with body weight just fine so i doubt its the ankle mobility

>>76604576
push harder lol
do you squat upright or more bent over?

>>76604581
High bar, atg, trying to be as upright as possible. On the leg extension, my vastus medialis just crashes out.

>>76604587
I didn't ask about what you're trying to do but about how you are actually squatting
because if you squat more bent over then that means that your hamstrings, ass and adductors take over during the squat and the quads see less use
whereas a leg extension is as pure and as full of a muscle activator as possible for the quads
>my vastus medialis just crashes out.
aha you see
squatting or leg pressing barely hits the VMO but the leg extension utilizes it fully
that's why that exact part feels weak
to train the VMO do more leg extensions but you can also train it through a special sissy squat
here's a video: https://www.youtube.com/watch?v=aF9dWYfloOQ

>>76604595
Thanks a lot, anon!

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>be me
>want peak twinkmaxx build with bubble butt
>have high af metabolism, can't gain weight for shit
what do am i cursed to be a skeleton? Feel like the gym is only doing minimal changes, should i be slamming burgers post workout?

>>76604645
you should stop being a faggot

>>76604655
not negotiable

>>76604645
eat more

how can i make my veins stick out more? other than cardio, losing fat and making the muscle bigger obviously

If I want to train my core mainly for stability, what exercises should I do?
I see stuff like butterfly kicks or hanging leg raises recommended for core strength, but would this translate well to core stability strength?
Planks are an obvious one for stability, I see people recommend squats and farmers walks to, but I don't see how these could train the core

>>76604732
I've been told that constantly, I can't seem to eat enough to gain anything. should i take creatine?

>>76604955
>core mainly for stability
Focus on bracing more than just normal contractions. Bracing is the same thing you're doing when lifting compounds. You know how you breath in before doing a squat/deadlift/bench/anything difficult? It's related to that.
>I don't see how these could train the core
Examples like farmer carries (or better yet, a one-sided farmer carry) forces you to brace your whole core to stay properly upright. This means you are bracing yourself while under tension, especially when that tension is directly pulling on you to bend over (more so for one-sided farmer carries). This is also why planks work for bracing; your body constantly wants to slouch, but you are bracing against the force of gravity.

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Am I meant to feel weighted Good Mornings in my lower back?
Because I don't. It's literally ONLY on my glutes (30%) and hamstrings (70%).

Also is it normal for them to completely kill me? Every time I do them it's like the most intense exercise of my whole workout.
Completely shot right after

>>76605045
Glutes and hams, yes. That's why I did them as an alternative to RDLs when I busted my back. And yes, they should kill you, like every other heavy compound movement.

>>76605045
>Every time I do them it's like the most intense exercise of my whole workout.
The glutes (and legs in general) are/have some of the biggest muscles, proportionally, in the whole body. I'd be concerned if it wasn't difficult, lol.
>Completely shot right after
You're pushing your nervous system to do the greatest amount of work it can possibly muster, so it'll be very taxing. Thankfully getting easier sleep makes it very rewarding (imo).

Lifting with high blood pressure a bad idea?

What's the difference between ashwagandha brands?
KSM-66 all tend to have 200 mg per capsule and be more expensive while non-KSM-66 often have much higher doses like 375, 450, up to 666 mg

>>76605122
Nah, my blood pressure actually lowered after I started lifting.

>>76604813
besides all the things you have control over which you listed?
genetics day
>>76605138
the difference is that they are all useless

>>76605147
What was it on average and how much did it go down?

I've been hitting over 190/80 almost every day lately, and siting around 150/80 at all times I guess.

>>76605152
I went from 150/90 to 120/80. Yours is a bit higher, tho

I know this is super lame, but I'm completely out of my depth here.

does anyone have a workout plan or suggestions for a 20 yr old previously anorexic guy, that I can follow to get into good shape, I'm willing to do pretty much anything since I've got so much spare time.

>>76605164
Well I'll get back to lifting then. My shit's all stress related I should be fine.

>>76605122
>>76605147
>>76605152
>>76605164
>>76605206
cardio, lads

>>76605193
what equipment?

>>76605422
My cardio is miles of farmers carry. I hike/boulder while carrying 60-80lbs of shit on me. It's mostly just cardio and calves.

>>76605138
KSM-66 is a more potent extract which has been studied more. Usually more effective than regular ashwagandha.

>>76605422
I've got only got weights right now, but I'm willing pick up any other equipment that'll help

What’s the best way to hit quads if I’ve got long femurs and no machines, only a squat rack?

>>76604403
i go every mon and wed
i dont ever deload but daily im doing a farmers carry of 30lb to feed my livestock so idk if that counts for anything lol

>>76606025
like dumbbells only?
>>76606075
split squats, sissy squats, invest in a slantboard (it can be used for squats and calf/tib raises
>>76606088
>i go every mon and wed
I meant overall
>i dont ever deload
not a problem especially if you train only two days a week
are both days the same in terms of exercise selection?

but thinking about it now >OHP, dumbell bench, hammer curls
stagnating makes sense at ~45lbs or 20kg for those exercises
but not regressing

Whats a good 4 day split for a beginner, Ive been doing push/pull for 4 months now, got some beginner gains but now im going 4 days instead of 3 and push/pull feels boring and like i could be doing more

>>76606119
oh it kinda varies as far as time spent its usually just however long it takes me to finish
1-1:45 hrs. if i cant get the 3x10 at weight then i just do 5x6
my cycle
arms shoulder
back chest
everything below the waist
so its like one week will be
>mon- arms shoulder (curl variations/OHP/Bird dogs)
> tues- back chest (mostly machine work with bench and BB row
then next week
>mon- legs (squat variations/deadlift/ calve raises)
> tues arms shoulder
plus i eat the same thing every morning two big breakfast tacos potato bacon egg cheese and hit preworkout just before i start.

Been lifting for 5 months doing an A/B/C fullbody program by Natural Hypertrophy. Made some gains despite my shitty training and some setbacks, but the one thing I just consistently dislike is doing each lift only once a week. For example, the program I've been doing expects me to do a flat bench on mondays, cable flies on wednesdays and incline bench on fridays. Or squats on day 1, leg ext on day 2, leg press on day 3. I'm an autist and really dislike this type of training and I naturally just started only doing squats and leg exts, or only doing preacher curls instead of a different curl variation each session and it feels like I can progress on lifts a lot better when I do them multiple times a week

As for the full body part, I enjoy fullbody in the sense that i can hit upper body 3 times a week, but it feels like some of my muscles get kind of neglected, so i've been thinking about either making a simple U/L program, following one, or switching to a different fullbody program.

Would there be anything necessarily wrong with doing an upper/lower split where I'd just do pretty much the same exercises in each session? I heard that no variation can cause plateaus and joint problems but idk how common that is.

>>76606140
Upper/lower is best for 4 day

>>76606179
>Would there be anything necessarily wrong with doing an upper/lower split where I'd just do pretty much the same exercises in each session
That's what a ton of people do. It's what I've been doing for years and years. If I get bored of, say, dumbbell OHP, I'll switch to barbell. Or one of the 3 OHP machines. Flat bench barbell turns into flat bench dumbbell. Etc, etc

why do my shoulders hurt like a bitch when I go to failure on cable lateral raises? No pain during the movement. Only when I let go after hitting failure. It doesn't last or get worse. So strange. I tried every possible way to make lateral raises more comfortable and painless at the end but that just does not seem to be working.
even if I do a low weight for 15 reps, I still feel a strange pain in my shoulder for a second

>>76606256
Joint pain or muscle pain? Cramp pain or fatigue pain? Sharp stabbing pain in a single point or dull pain all across the muscle? Impossible to help without key info

>>76606140
U/L

>>76606171
how exactly do you want to make gains training a muscle group once per week
this explains everything

if you can only train twice a week you need to get ready for at least 2 2hour long fullbody sessions

>>76606171
>>76606360
basically your newbie gains took you to where you are but to progress you need to change your training

>doctor gives me free sample of pills for a certain medical problem and tells me to call back if I want a prescription and/or we need to adjust the dosage
>call the office Tuesday last week
>receptionist says she'll leave doc a message
>never get a call back
>call again this Monday at 8am
>slightly nicer receptionist answers saying she'll pass along the message
>now end of the work day on Tuesday and still nothing
I'm autistic so I can't tell, am I officially allowed to call again tomorrow and act like a bit of a dick to get my point across? These pills were legit the only relief I've had in 5 years of dealing with this shit

>>76606465
dealing with what shit?

call again and ask tell them they worked and you'd like an appointment

>>76606465
>am I officially allowed to call again tomorrow and act like a bit of a dick to get my point across?
At that point, kinda. And then ask for an appt to speak to the doc directly, and tell him his receptionists weren't doing their job

At what percent of body fat does pubic fat disappear?

>>76606865
12%, give or take, is when most will be gone. You need to hit 10ish to get the cum gutters look

>>76604595
>special sissy squat
the first guy
huh, that exercise is super easy

Is it really realistic for beginners to increase the weight of their exercises by 5 pounds every workout? Maybe I'm just not eating/sleeping enough but I'm lucky if I can increase it by 5/go up a rack every week or two. I'm doing a variation of SS. But this is a problem for upper body more than lower body exercises. Or did I fall for a meme?

>>76607087
Either increase the weight by a small amount or increase the number of reps for the same weight. There should be some kind of progress, even if it's just that you could lift the same weight for more sets.

>>76607087
Oh yeah, noob gains are a very real thing. I blasted through 1plate all the way to 185 in like 2 months

>>76607121
I've increased my sets from 3 to 4 this week. I'm just getting impatient I guess.
What if I increase the weight but miss my reps by a few? Is it better to increase the reps/sets for the former weight, or keep training on the higher weight until I reach my standard number of reps?

>>76607127
>I blasted through 1plate all the way to 185 in like 2 months
My guy, I'm not even in the triple digits for benching yet. But that's some wicked progress man

>>76607130
>increase the weight but miss my reps
That's to be expected. I typically increase by 5lbs, and then go from 8 reps to just 6. Once I get comfortable at 6 reps, I start to increase up to 7, then 8, and then increase the weight again (and the cycle repeats).

>>76607132
To be fair I played football and wrestled all through middle/high school so I had a solid foundation. But you should definitely be progressing rather quickly for the first 3 months, give or take. Is your diet/protein amount/lifestyle/amount of sleep all dialed in?

>>76607139
That makes sense. I'll keep pushing the higher weights. Thanks
>>76607141
>Is your diet/protein amount/lifestyle/amount of sleep all dialed in?
Sleep is probably my biggest problem. I've worked graveyard for several years and my new job has me working early mornings now. I don't feel fatigued at the gym but I guess my recovery could be better.

>>76607147
>I've worked graveyard for several years and my new job has me working early mornings now.
Fucking disgusting. I've worked graveyard for the last decade but had to do ~6 months on dayshift for training one time. Worst 6 months by far, I made like no progress in the gym during those months

>>76607152
It's rough. I can get to bed on time but my body doesn't sleep on command. But I'm relieved someone else shares my experience lmao

>>76598771
if you're doing a bad dirty bulk and just eating a bunch of candy/sugar to gain weight, that's when you get fat as shit. be purposeful with good macros for your goals

>>76599299
>measure and calculate your food for a week
>if you gained weight, you're in a caloric surplus
>if you didn't gain weight, you're in maintenance range
>if you lost weight, that's your deficit
if you wear a smart watch, their fitness trackers will give you a rough guess on how many calories you burned in a day. it's not accurate, but it would put you into a rough ballpark to start a diet and you could tweak calories over a week or two to dial in your actual deficit

>>76600711
A/B it with the regular pasta nutrition label, it's a marginal protein gain at best. you'd be better served just adding grilled chicken breast to a smaller serving of pasta if you really want pasta in your diet

>>76603934
your not fucked just spam the reverse hyper if your gym has one, if not just stop doing your hinges for a while and focus on strengthening abs and decompressing your back with dead hangs and shit
>>76606140
https://www.boostcamp.app/coaches/basement-bodybuilding/basement-bodybuilding-upper-lower-program

worked for me

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I get constant light pain on the outer side of my wrist and when flexing the ring/pinky fingers it hurts worse. It also hurts much worse if I tilt my hand towards the aching part of my wrist. My elbow feels fine and the pain will only radiate upto those fingers to partly up my forearm but not even halfway. The injury started a couple weeks ago and has only gotten a bit worse as I tried doing a farmers walk (holding weights at your side with proper posture form and walking). Anyone experienced that sort of injury before? What would be the best things I do without raping my thin wallet to fix it?

>>76600829
Help, please

What sort of thermometer is best for checking body temp? Preferably not one that goes up my arse. Thankyou

>>76607386
Nerve related. What do you do in your daily life. I would guess it's from something repetitive you do

>>76607386
>>76607556
Look up ulnar nerve entrapment

>>76607543
>Preferably not one that goes up my arse
Well that's the best one

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>>76607389
>>76600761

>>76607543
the instant read kind you put on your temple. rectal thermometers are the most accurate tho.

>>76607556
I've been an avid gamer since I was a child, a bit less so now but it only really started when I stepped up my weights after it finally got a bit too comfortable.
>>76607560
Honestly it mimics most of the symptoms but my elbow itself feels fine no matter how I maneuver it, although the shoulder of the same arm has a mild ache to it. Hopefully the exercises I googled and brace I'll soon pick up will get me back on the grind in no time. Thanks anon.

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>>76607627
You're welcome. Look up ulnar nerve gliding, there's also a static stretch you can do that basically makes your hands look like a batman mask on your face

>>76607543
the one that goes up your ass is the most accurate
shit like under the tongue or side of the head are second most but are obviously affected by other conditions

>>76607615
From what I'm seeing, the only problem I'm having with my loadout is the lack of lunges, pushups and ohp? I do alternate between strength and hypertrophy phases, and I'm hitting every muscle group with 13-18 sets per week.

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how long does it take to lose this

Anyone ever crack/bruise a rib? How'd you maintain lifts?

When cutting, If im not late intermediate/advanced, should i still be adding reps/weight to my lifts if i can, or should i just maintain the same reps/weight im currently doing?

I have a 39.5 inch chest circumference and I can bench 160lbs for a 3x10 and pendlay row 150lbs for a 3x10. How long until I can get a 45 inch chest circumference? My upper body is not proportionate enough to my lower body, I need to get my upper body bigger. I'm also out of the beginner stage. It takes me like a month to add 5lbs to my lifts now. So unfortunately looks like I'll be benching 225lbs for reps at the very least in a year if I can still add on 5lbs per month by then.

>>76608249
Idk why you're cutting, you look way too small to be cutting. Add another 50lbs to your lifts and then cut.

>>76608411
You don't. You need to rest.

>>76608421
The intensity should be kept while the volume should be reduced to half or at least 3 sets muscle group per week. I don't see how you could add reps while cutting unless you're a complete beginner and you're fat. Maintaining your numbers should be the goal in order to preserve as much muscle mass as possible. So yeah you should be pushing yourself to failure or near failure (if you actually know your RPE) to preserve the muscle mass but I don't see how you could add on reps if you're not a beginner who is fat.

ive been doing ppl and the only muscle that hasn’t recovered by the second round is chest. what do

>>76608506
PPLxPPL or PxPxLxx?

>>76608474
ty. I dont expect to add any reps besides on maybe stuff like facepulls or rear delt flys, only because they're newer lifts i just started doing and the weight is still low on them.

>>76608509
PPLPPxx

I can’t pass somewhere slightly below this point from a dead hang.
If I start from that point, I can do 4-5 pullups but from dead hang it’s almost impossible.

What should I work on to improve this?
I’m 200lbs btw

>>76608526
Have a rest day after legs if possible. The legs are slowing down your recovery.

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>>76608529
Pic
My elbows need to be angled like more than 20-30 degrees

>>76597847
Let me get this straight - you can pussy fuck a butt, but you can't buttfuck a pussy. So how exactly is butthole not the superior hole?

>>76608540
there is poo

>>76608529
>What should I work on to improve this?
>I’m 200lbs btw
losing weight
and get some band assistance or do negatives

Weight that my muscles can handle for high volume reps (10+) hurts my elbows. Should I just deload on that exercise and work my way back up?

>>76608771
exercise?
also higher reps are better for joints

Is active zone minutes (azm) a good metric for regular cardio training? Or should I just turn that off and 4x4 2 or 3 times a week and not try to make every day a cardio day?

>>76608778
Chest press machine
I hurt my shoulder so I'm forced to do machines for now. It doesn't bother my shoulder but starts hurting my elbows once I get to heavier weight. Can't catch a break lmao.
I might just do super slow paused reps with big stretch using lower weight or try doing more warmup sets.

>>76608830
are you maybe overextending the elbow?
or is it maybe the handle position putting pressure into the elbow?
>I might just do super slow paused reps with big stretch using lower weight or try doing more warmup sets.
yeah, I enjoy banded or cable pushdowns, light, many reps like usually 20+ and kinda slow while paying attention to how the elbow is feeling

In a upper / lower split, is it better to include abs isolation in upper days or lower days ?

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Would a 25 week bulk followed by a 25 week cut get me to 15% body fat with a decent physique by this time next year? 5'10" @ 185 lbs (I know I'm fat, I just got back from an especially indulgent vacation)

>>76608848
in whichever day you feel like it
I don't know which training day will exhaust you more or make you more/less willing to hit abs
abs aren't worried about other training so you can do them whenever

>>76608851
Would a 25 week bulk followed by a 25 week cut get me to 15% body fat with a decent physique by this time next year?
maybe

>>76608506
You're supposed to do PPL only 3 times a week. Don't understand why you would do PPL instead of upper lower.

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this segment of my arms is really thin when i look at myself in the mirror doing lateral raises but it looks fine from other angles
what should i work on? triceps?

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why do people say two sets of 10 instead of 20? i can choose when to make the break, or does that play a role? is it for estimating effort after each round, something like a marker?

>>76609484
please try lifting for a week

>>76609427
That would be the tricep, yes.
>>76609484
When you exercise, you use up your endurance. By taking a break, you can perform at a higher intensity on the 2nd set (the later 10). The point of breaking up a routine into sets is so that you can lift heavier and with more focus on the exercise. Otherwise you will likely run into endurance/fatigue issues. You can do sets of 20 if you want, but not everyone enjoys doing endurance exercise (which 20 reps would be, compared to just 5 or 10).

I remember there being a study that found out that just taking creatine without exercise has comparable effects to no creatine + light exercise, but I can't find it anywhere. Did I dream this up?

>>76609493
i used to train regularly, i was a little beefcake. now what

>>76609602
creatine isn't anabolic so I dunno what you're talking about

water retention maybe

>>76609521
no, i mean if i take the same weight, it doesnt matter if i say two sets of 10 or 20. does the break inbetween determine if i train for endurance or strength if the weight stays the same? i would think that if you train until failure for 2 sets of 10, then the break is strategic. so why make the distinction of two times ten?

>>76609632
If you're able to do 20 reps that means you're using way too low of a weight which doesn't do much for your muscle growth and mostly helps with endurance alone.
You're meant to use weights which you can't do more than 8-15 reps of.

>>76609632
The appropriate weight to lift 20 reps is not the same weight as 10 reps. Having a break inbetween without a change in weight would mean you are doing a much lower intensity workout.
>train until failure for 2 sets of 10
That would require using a different (higher) weight than 1 set of 20.
>why the distinction of 2 * 10
Idk what those people were saying about it, anon. I think you should ask them what they meant because it sounds to me like they were bullshitting.

>>76609739
>>76609701
>to lift 20 reps is not the same weight as 10 reps.
but it IS 20 reps nonetheless!!!
if i say, anon lift 20 reps..you are going to set the break whenever you see fit. does it make a difference if i tell you anon do 2 reps of 10? with the same weight? why?

>>76609761
>20 reps nonetheless
Sure, just at a lower intensity because I could have done 2 sets of 10 reps of a higher weight or just 20 reps straight (the latter 10 reps of which would have pushed my endurance more).

Not all reps are created equal my friend, and the time involved in performing them is one reason as to why that is.
>does it make a difference if i tell you anon do 2 sets of 10?
If I had a full period of recovery in between those sets, then those sets would not be as fatiguing to my muscles (especially if I'm doing the same weight as I would use for 20 reps). In other words, they would not work my muscle as effectively (and thus, they'd produce less muscle growth).

If you want to test this, please find the weight you can only do 10 of and attempt to do it for 20. It would convey the same point but in terms of pain and suffering. What it would teach you is that the amount of endurance/strength involved in doing 20 reps is different from doing it for only 10 reps.

If anything is still unclear, then don't worry about it and just have fun. Whatever gets you into the gym every week is what matters.

Is it just me or does it seem like calves matter way more to “chicken legs” talk than any other body part, since most people where shorts that aren’t tight and reach up to ones knee. Just looking at my physique my upper leg is pretty big and proportionate to my upper body but despite regularly working out my calves are still kind of skinny (still defined).

But main question, have you guys ever used a specific workout style for just a single exercise to push past a plateau? For example, I usually do a. 3x5 or 3x8 depending on exercise. I’m very plateaud on bodyweight ring dips. I’m wondering if I should try 5x5 for this exercise, or switch to bar dips temporarily

>>76609886
short height matters too, if they are too long they cover the quads and make the legs look slim
if they are properly sized they show some quad making the leg proportional
and calves are genetic

>have you guys ever used a specific workout style for just a single exercise to push past a plateau?
all the time

>>76609886
>But main question, have you guys ever used a specific workout style for just a single exercise to push past a plateau?
With me I need to add weight. Seems like nothing happens if I do x10+ after a while.

>>76609881
>>76609881
>I could have done 2 sets of 10 reps of a higher weight or just 20 reps straight (the latter 10 reps of which would have pushed my endurance more).

ok question then. why does a dropset aids in more gains but 20 reps with the same weight endurance? is a dropset lifting more in nominal terms and thus leading to fatigue?

and what makes the "higher weight" actually high in contrast to 20 reps straight, if you are using the same weight?

>if I'm doing the same weight as I would use for 20 reps
but i am not saying that you should do 20 reps continually but 20 reps in total. so you can make the break whenever you want. why is it said 2 x 10?

>>76609620
Just using your body normally is anabolic

What do I do about knee pain from biking? It's the only exercise I want to do and I have tried to lower the resistance and lower the seat but it didn't work.

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I’m 32, 6’4 and 225. I’m weak as fuck but also still fat. Skinnyfat but my fat ass aint skinny. I was in deficit a bunch these last few years going up and down from 225 to 205 and never looked good. Fucked around too much with lifting and never got anywhere, especially with the deficit. What should I do? I feel like if I dont put on muscle now Im never gonna be able to, but I’m already fat so I’m just gonna get more fat if I bulk. Save me bros unless the answer is just a bullet

My hips mog my shoulder width and I've been lifting for a couple of years already. Is it over for me?

>>76610564
>What should I do
Standard skinnyfat situation. I'd cut down. The mental fatigue/stress of a bad self image will hurt you more than the extra fat will. Make yourself comfortable with what you see in the mirror, and it will get easier.
>if I dont put on muscle now Im never gonna be able to
Never true. It might be slightly more difficult due to the slower recovery of age, but it is far from over. Not to mention the possibility of getting medically administered testoterone once you're in your 40s.

>>76610631
Thanks man, gives me hope

>>76610564
Oh boy you're retarded. Did you even read the pinned sticky thread and try that first? You sound lazy af. Come back when you actually read something and did some thorough research on how to train properly and build muscle mass first. If you tried something and it didn't work and you tried searching for an answer and you still didn't find anything then come here and ask a question. Stop being a lazy pile of shit and asking the most basic retarded questions. Its just show how much of a lazy slob you are.

>>76610672
based desu, you are right, i’ll read more

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I still got really bad doms from training legs 2 days ago, am I meant to just train through it or wait for it to subside?
My hamstrings and glutes are tight as shit god damn

>>76610625
maybe but it's impossible to tell how over or if actually over it is

>>76610997
>am I meant to just train through it or wait for it to subside?
rest until it's gone
don't train tired, you're more likely to hurt yourself

different muscles take different amounts of time to rest for different people

>>76601483
vanilla is best

Since there have been so many advancements in medicine is there any new supplement that's actually impressive for pure growth without any side effects? Legitimately curious.

>>76611300
GW501516

>>76611333
Literally causes cancer

>>76611352
of course anything growth-related has the potential to cause cancer but if you take it at reasonable doses the risk is low

>>76611300
this post is why you will never make it

Redpill me on doing one set to failure

>>76611474
not quite as good as 2 sets to failure, which itself is not quite as good as 3 sets to failure.
proponents of 1 set to failure are basically just pussies that don't want to train that hard. these guys are not tom platz-ing it in their sets.

>>76611474
One set to failure means to absolute failure, that if you dropped the weight by half you still wouldn't be able to get another rep in the end.
If you're willing to reverse pyramid or half rep your shit until you're about to collapse from 1pl8 then you can do one set. If you're not going that hard, doing sets of fucking 20+ where you don't start counting until you feel it, then just do 2 sets.

>>76611474
retarded and ridiculous
not enough stimulus

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What happens if i exercise consistently without eating protien?
How much protien do i need?

>>76611660
You'll still get stronger, but you won't be building any muscle mass.

>>76611684
>You'll still get stronger,
That's good to hear, i was afraid that i was destroying my muscles because i couldn't hit my protien requirement, i try my best but it's hard especially since i suck at eating
>but you won't be building any muscle mass.
What if i eat half of my protein requirement? Would i build mass but more slowly?

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>Eat in deficit
>Reach goal weight
>Still not lean
The solution is to adjust the calories to be in deficit again, right?

>>76611660
>without eating protien
you will die
>>76611684
you can't get stronger without building muscle mass
>>76611743
>What if i eat half of my protein requirement? Would i build mass but more slowly?
much more slowly
and recovery will be impacted
and you won't be able to train as hard
>>76611754
well yeah, if you're not satisified then cut
unless you're at 10%bf or below in which case why the hell would you be cutting more

how much overlap is there between the muscles worked in the pec deck versus the reverse pec deck ? is it more efficient to superset them, or to do them on separate day ?

>>76611759
>you can't get stronger without building muscle mass
You can still build endurance and strength, up to a point, progress is progress. But yeah, eventually, you want to get bigger.
>>76611763
Ideally, they are perfect opposites, like the bicep and tricep. As for doing them in superset or not, it depends entirely on your split.

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>>76611759
>much more slowly
>and recovery will be impacted
>and you won't be able to train as hard
This is fine because i try to hit the requirement but half the time i fall short, knowing that it's not binary and that there's room for error means that everything should be fine if i keep putting in effort.
Thanks.

Possible causes of intermittent ball ache?
I'm pretty sure it's not varicocele, or hydrocele, or hernia
When masturbating I mostly edge and don't nut too often, so it could just be blue balls
Cause for concern or nah?

>>76611775
>i try to hit the requirement
For what? Lifting isn't objective focused, it's progress focused most of the time.

>>76611779
Testicular torsion, maybe. Could be cancer, tho. Better get that checked out. Never mess around with your balls, anon.

>>76611763
zero overlap
the reverse pecdeck is usually done in conjunction with back exercises
but it's not like you couldn't superset them depending on the workout
>>76611771
size and strength are interleinked you can't get one without the other
because the muscles adapt to mechanical tension through growing
>>76611775
get the protein on the training days 100% of the time
that's the least you can do

>>76611874
>the muscles adapt to mechanical tension through growing
Sure, but they also do that through improved technique and regular training. There's lots of variables that make you stronger, not just how big your muscles are. There's a reason strength training is in the 1-8 rep range, and hypertrophy training is in 8-20(30) rep range

>>76611660
Muscle protein synthesis will not occur and you won't gain any sort of muscle mass and strength.

Are dumbells harmful to the lower back? and if so would lifting while seated on a bench or the ground eliminate the harm to the lower back?

>>76612009
no

>>76612009
>Are dumbells harmful to the lower back?
Yeah, if you leave them on the floor and you trip over and fall. Seriously, tho, if you do shit properly, nothing ever will hurt you in any way.

>>76612013
>>76612014
Alright thanks

>>76597847
What underwear type is the best for big genitals, and really big muscular thighs and glutes? Any advice or brand recommendations? I have considered longer boxer briefs due to chafing but they are often too tight at the opening on the thighs. I have seen many people recommend them though or briefs and the less fabric underwear types but this doesn't help with chafing. Many underwear brands don't seem to offer enough space for my genitals so I'm limited to pouch underwear brands. Does anyone have any advice? I'm considering tailored underwear or something like that at this rate.

One beginner program I saw said to do hyperextensions daily, but they really fuck up my lower back (soreness). Can I just skip them?

guys help, when i squat at my working weight or push hard i've started getting throbbing headaches

weights are not that big. i just dropped the weight to avoid it and am taking it really easy going back up but it's still starting to happen again. just did 195 lbs 12/10/8

what do i do

>>76609761
Read the posts you responded to once more because you failed to understand them.
Or work on your English because you failed to express yourself in coherent manner.
In the meantime, watch a video on hypertrophy. Any random one should do because it's a basic concept.

>>76612864
what fucking retarded retardation said to od that?!

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>>76612930
It's one of the featured links on the FAQ
https://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html

>>76612937
holee fuck rippetoe and early 2000s fitness "knowledge" nearly claimed another vitcim

do not follow that retarded article
I forgot that was even in the sticky

>>76612963
Do you have an alternative? I just started a week ago.