Do I need to eat the same amount of protein on rest days as on days I work out?
Does it matter when I eat this protein on rest days if so (if it even matters when you eat the protein at all)?

how long does it take to recover after your chest day bros. i feel like i need 3-4 days

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i got this stuff and it smells kinda like very faint meaty bbq
Apparently the unflavored BCAAs have that smell and this stuff is half creatine half bcaa should i still be worried though ?

>>76640780
Yes eat the same amount of protein abd keep it consistent day to day, your body will adapt. Search for discussions on the metabolic window for more info.

>>76640785
If youre a noob I think it takes long (I am a noob and also say this)

If I forget an exercise on the standard day, can I just do it the next day? Do they train different parts of the muscle group so I won't hurt myself and overtrain? I forgot incline dumbell press on chest day...

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Sprinting the day after heavy squats. Advisable?

How do i know if i've hit a muscle to exhaustion? Yesterday i felt like i went there with my biceps and triceps but today i can use them just fine.

>>76640852
If it's a compound you're just going to fatigue yourself for no reason and wont be able to lift at full capacity, if it's an isolation like a pushdown or bicep curl then sure fine.

>>76640866
even if you dont have doms you can still have worked the muscle enough to grow

>>76640862
No. Let the legs recover

>>76640930
:( I had a feeling but was hoping it would be alright. I'll fuck up my strength gains I'm assuming. It's going to be hard to fit it into a powerlifting routine but sprinting really beneficial

How would one fit sprinting into a routine without interfering with recovery?

>>76640974
You're only working legs twice a week, yeah? So here's what your leg days look like, spread out across the week: LxxLxxx. You could fit Sprinting in the middle of the second rest period, so you'd have LxxLxSx. Or LxLxxSx/LxLxSxx depending on how you schedule your workouts

>>76640974
Why would you ask the same question I did? Even if phrases differently? That very, extremely, absolutely weird

I had whey protein for the first time yesterday after working out and felt energetic and giddy right afterwards, like I had taken two shots of rum. Does this usually happen?

>>76641040
Either your diet is so incredibly bad that your body was happy to get healthy stuff in it, or it was a placebo effect

>>76641003
>>76641025
I do full body calisthenics MWF
I only repeated his question because it made me curious. What is LxxLxSX / LxLxxSx/LxSxx? What do all the Xs mean?

>>76641044
>Either your diet is so incredibly bad that your body was happy to get healthy stuff in it
How bad does your diet have to be for this?

>>76641046
>What is LxxLxSX / LxLxxSx/LxSxx? What do all the Xs mean?
L is leg day. x is rest day. S is Sprint day. I don't know what your schedule is like so I made examples up.

>>76641050
Oh Im retarded, thats why there was 7 letters in each sequence. Thanks.

>>76641046
So why not just wait for the answer? Kek and now you're confusing things because we're working with complete opposite scales of loads

>>76641003
Well I guess I'll just follow this too

>>76640776
What type of lifting program do you guys do to maintain strength when you're on a diet?

>>76640780
Yes, your body has protein stores (primarily in the liver)
>>76640785
Fine depending on your needs, if you want to train more often then tone down your intensity
>>76640852
Just do it on the next chest day

>>76641165
The same you're already doing

Should I stretch before/after working out? Should I stretch in a separate session? Do you need to warm up to stretch?
>>76641190
Why is too much protein bad for your liver

My hamstrings are sore. What do I have to do and how long would it take to get them healed? Can I still lift?

>>76641341
>Should I stretch before/after working out?
Dynamic stretches before working out, static stretches for 20-30 seconds after working out

>>76641341
>Why is too much protein bad for your liver
It's bad for your kidneys because it puts stress on the filtering

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i have a very weak, underdeveloped core. even at my skinniest i have 0 sign of abs, caused me posture problems my whole life
is this the cause for my ribs being flared and uneven? how much of this can be fixed by spamming (machine) ab crunches?

>>76640776
I hate this shartytroon meme.

>>76641661
>is this the cause for my ribs being flared and uneven?
Bone structure is genetic
>how much of this can be fixed by spamming (machine) ab crunches?
You'll be able to hide it somewhat, there won't be much "fixing". Having a strong core is incredibly important anyway, so go take care of business

>>76641661
crunches are a shitty exercise alone also do walking planks, mountain climbers, v-twists, figure 8s, and so forth

How bad is eating junk food to pad calories? If I hit my macros is eating a bag of chips or some ice cream that bad?

>>76640776
>buy lime flavored citrulline
tastes nice and like lime
>buy unflavored from same brand
tastes like expired milk that had sourness turned up to 11 and smells like moldy cheese
Why?

>>76641766
Same happened to me with >>76640793
The store gave me a sample for a preworkout that has nearly the same composition but apple flavored, it tasted somewhat bearable, like codeine kind of tolerable but the creakong tastes like i'm being slapped with a mettalic rod. At least it does what it says lol i've been juicing out quite some reps lately

>>76641765
There's two schools of thought, here. "If it fits your macros" and "they're empty calories that do nothing for you, eat something else". The answer you get will only ever be from those two

Are there viable alternatives to fullbody if I can only train 3xweek?

>>76641947
Scheiko?
Reg Parks 5x5 for beginners

>>76641947
Depends on your definition of "viable". The problem with full body is you're not hitting all the muscles you're supposed to, with the volume you need to. You have two choices:
>spend 2+ hours in the gym hitting everything
>spend a normal amount of time in the gym, while missing out on gains

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I'm doing lifting in my homegym for around a year now. iI do 4-5 sets with 3x8 as heavy as I can every other day. However, I don't follow any plan I just do random exercises (biceps curls, pullups, etc. etc.) with my adjustable bench, dumbbells and lots of weights. Mostly arms, chest, back. Not so much legs. I definitelly see gains, it feels good and I'm exhausted afterwards. I always do a day of break inbetween. Reason why I don't do a plan is because I like to find new exercises.. there are endless amounts of it with the equipment I have and that's always fun to do. I like that kind of freedom and not having list and paper with me. Can I continue like this or is it too inefficient at some point?

>>76641974
>Can I continue like this
Of course you can. The best routine is the one you enjoy, as it'll keep you coming back for more.
>is it too inefficient at some point?
The only thing I could see is people telling you that you're leaving gains on the table by not working your muscles as much as you should. Each muscle group needs at least ~8-10 sets/week for growth, but if you're working out every other day you should be hitting this no problem. Be warned, though, too many sets for a single muscle group could fall into the junk category, making you unable to recover well enough and could hinder growth

>>76641952
I don't know Scheiko. Reg Park's is fullbody.

>>76641955
Perhaps I didn't word the question correctly. I'm currently doing fullbody 3xweek and while I'm seeing progress, it's coming to a point that the workouts take too long and are becoming grueling. After 3-4 compounds I barely have any energy left for isolations.
I've thought about U/L/U to focus more on upper body but I'm not sure how to put it all together. Serms that every decent non fb program out there is 4xweek, but my obligations would make going more than 3xweek to the gym impossible more often than not.

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Alright I want to know what the actual window for a meal after lifting is, because I've read anything from 'right after' (30-45 min. max) to a few hours. I'm sure it's all just bullshit guesswork and nobody genuinely knows but maybe there's a real answer

>>76642008
>I've thought about U/L/U to focus more on upper body but I'm not sure how to put it all together.
This what I do, honestly. I'll do chest, back, shoulders, chest, back, biceps, triceps, and then if I'm motivated enough that day I'll end with deadhangs. The chest and back already hit front and rear delts, so I only do one shoulder isolation for mid delts.
>>76642012
Meal timing is a myth. The "gains" you could get from "optimally timing" your meals are negligible at best, and really only present themselves when on gear. Just eat normally

>>76642012
little jeffy nippy says 3 hours before to 3 hours after. but i have a hard time believing eating that long before muscle stimulus is optimal. take that for what it’s worth

ive got a good upper frame but chicken legs. ive been doing squats, leg press, leg curls, leg extensions and calves. anything else i should add?

>>76642089
No, you're doing as much as you need

>>76642089
Now try progressively overloading these exercises. Maybe try lunges idk

>>76642112
>>76642122
thanks. will continue blasting the legs and maybe try to throw in some lunges. almost felt like puking on leg day this week, will try to keep up the intensity

Have I fucked up bicep curls by not squeezing my bicep?

>>76642280
No, pausing/squeezing the muscle at the top of the movement has largely been debunked. You wanna pause a bit at the stretch, with slow/controlled negatives

>>76641974
Source on picrel?

>>76642327
Thanks

>>76641984
Thanks anon, I keep that in mind

>>76642345
I wish I knew

i do straight bar tri push downs and lying db skullcrushers for triceps. should i do something different?

>>76642643
yes, overhead tricep extensions are better than pushdowns

>>76642089
Hip abduction. You are only working the legs in one plane.

How do I make sure Im hitting macros if I have to eat at a university dining hall

>>76642855
There are apps to where you enter what you're eating and roughly how much, and you'll rely on guesswork. Just make sure you're eating a bunch of protein and watch your weight to make sure you're not gaining too much, too quickly

what would be a good way to incorporate boxing into a 3 times a week strength routine?

I'm very new to lifting, only started last year but I was dieting the whole time so I didn't make too much progress, but I started bulking exactly 30 days ago, and I don't see too much difference in the mirror, only a little bit more "belly size".

>>76643119
And my question was how long will it take until I start to see results from bulking other than the belly size

>>76643119
Yeah it's been 30 days. Come back in 6 months. Also watch your weight, weigh yourself every single week, at the same time (preferably after pooping). If you're gaining more than 1lb/week you're fucking up and just gaining excess fat.

>>76642947
Twice per week on non lifting days.

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Anybody know some good intermediate hybrid routines that are 3x a week?
By hybrid I mean mostly powerlifting focused but still includes ohp and arms. I've been doing a x4 a week routine like that but I also do muay thai now and I can't keep it up because I'm way busier nowadays.

>>76643495
Andy Baker's HLM

How much does a barbell usually weight without the weights? I'm too afraid to ask the people at the gym now.

>>76643904
Should be 20kg if it’s an Olympic barbell

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>be standing for 2+ hours straight doing art shit
>lower back pain out the ass
Is it my posture? I think I stand up pretty straight with occasional slouching when focused on the canvas. Could als be the shoes. Im flat footed and the shoes I wore had that arch support I detest so greatly.

>>76643904
45lbs, always

Should I work out if Im still a little sore
I dont want to interfere with recovery

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What am I supposed to do with myself if I've lost the urge to pursue women?

>>76644267
DOMS? Go light. Normal fatigue? If it's been 48 hours, should be fine.

>>76644275
How do I tell the difference?

>>76644290
DOMS only happens after you've never worked out before, or haven't for several weeks. It's the initial pain/soreness that doesn't happen again. If you're regularly working out you never experience it a second time

>>76644269
Get your test checked or leave the USA. Go to South America and I guarantee you will be thinking about having a wife in two days.
>>76644267
Yes you should still work out if sore. Look up active recovery.
>>76644081
Your body just isn't used to it. If you don't fuck with arch support then get some zero drop sole shoes with a wide toe box. I'm a chef with flat feet and I stand for 10+ hours a day and they have helped me a lot. Also don't forget to move around a bit, your legs don't really pump blood just standing still.

my pr for deadlift are at 285lbs is this good progress for a newb that started working out 6 months ago? I weigh 170lbs

>>76643677
Yo why is this thing so complicated?

>>76644419
>6 months
>almost at 3plates
Yes. Keep up the good work

I've begun maxing out the machines when I do tricep pushdowns. Is this okay? It's the only time I feel my triceps properly. Yes, I do it with proper form as well.
I just wonder because I see big guys just do pushdowns with some middling weight that should be a waste of time? Yet they're bigger than me so they must be correct...

>>76644845
No it’s illegal you’ll be arrested

>>76644845
Do overheads they're like 30% better

What sort of routine would a MMA fighter do?

If the qt bartender accidentally spills a drink all over me while handing it to me does it mean she likes me?

Two questions:
1. Why can I only “enjoy” running when I disassociate or daydream about scenarios that will never happen?
2. Why do I hate cardio while I’m doing it, but I feel so, so good after it’s all over? Like a high?

>>76645054
You're doing a boring repetitive form of cardio. If it bothers you then switch it up. If not then just embrace having some time being bored with your own thoughts. Not everything needs to be a huge tiktok dopamine rush.

>>76645054
1 Because you're a dopamine junkie
2 because humans or animals never really run for "fun" on a subconcious level, it's a propelling mechanism to catch prey or not get caught
It's like little mutt dogs or malinois who get excited when you play catch with them or play pretend fight but seem slightly nervous before coming for more, your body is relaxing after an activity that's supposed to be stressful and life or death

>>76645419
god i love le evolution bullshit broscience

>>76645437
You cant disprove it

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>>76640776
Does stress make you worse at exercising?
I was stressed on Wednesday and fucking up but on Friday I could finish my routine.

>>76645596
Yes, look up heart rate variability and performance. That doesn't mean you should skip when you feel stressed though.
>couldn't finish
I doubt it. You didn't push through

>>76645596
absolutely. the other day i had to cut my run short because some family nonsense kept popping in my head. ruins your whole mood and flow

>>76645604
I never said couldn't finish. I was fucking up. I finished, but it was much harder on Wednesday than Friday.

>>76645377
>>76645419
I mean the boredom doesn't hit me at all when I'm running outside, only when I'm on the treadmill. I have noticed that I do unironically enjoy jump roping and swimming

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I live in Canada and DHEA supplements are class 1 scheduled for some reason. Has anyone had experience with supplementing their DHEA? What benefits / side effects did you experience. I’m 28 y/o and male

bros im doing a ppl with my push day being bench, incline bench, ohp, flies, lat raise and tricep pushdown. that being said i really want to maximally develop my chest and shoulders. should i change my program/split, perhaps splitting shoulder and chest work so that I can focus a bit more on those muscle groups instead of doing them on one day one after the other?

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up through my 20s, perpetually cold.
mid thirties, think about moving, sweat.

why?

also my temp used to be 97.8 and now it's 98.7 (normal). sometime in the morning my core temp will lower, but it doesn't last long.

My sleep is absolute ass, but I still do my cardio and lifting days. At some point you just get used to it.

Would skipping a workout day be better if it's bad?

>>76644298
Wait, my legs aren't supposed to be fucked for 48h+ every leg workout?

My back is sore after workouts (not in pain though) after my dumbbell became 10kg+, is that normal?
I hope it won't become worse.
I squat down to the floor and pick it up by standing up without moving the rest of my body before exercise, not sure why my back seems to be under load.

I can't find the website filled with /fit/ recipes anymores.
Anyone still has the URL?

>>76644507
>lift heavy one day
>lift light another day
>lift somewhere in the middle the last day
It's really not that complicated

>>76640776
Do down syndrome men produce more testosterone and have overall a better hormonal makeup than non down syndrome men? I got my little brother into lifting weights by buying him barbells and showing him few core exercises a few months ago because he was getting flabby and he's already built better than guys I know who've been training for years. He's starting to get a Mike Tyson kind of physique with huge neck and traps as well as an overly developped back. It's actually becoming a problem because he's prone to rare physical outbursts and I'm worried one day my aging parents won't be able to contain him if he doesn't get what he wants (which boils down to getting a refill of soda or something trivial like that). Did I fuck up by getting him into lifting?

>>76646406
Depends on a variety of factors. If you're worried about self-injury yes it is absolutely worth it.

>>76646777
It's probably not typical, but who knows what testing has been done.

>>76646777
If you want high testosterone, just go drink alcohol.
Yes, it's counterintuitive, and yes, your testosterone will dip, but don't worry, the more alcohol you consume, the more liver damage you will make, and liver damage skyrockets your testosterone gains because you're gonna fucking die soon.

I jogged 3 miles in 25 minutes. Is that good?

>>76640780
all your protein when you train
and then if you can't afford protein you can do
like ~90% on the day after
and a little bit less on consecutive days but don't go below 70% of your requirements
protein timing does not matter

>>76640795
>metabolic window
no such thing
>>76641190
>Yes, your body has protein stores (primarily in the liver)
not really, no
this is why you need to eat protein every day because besides muscles and the food you're digesting the body does not store protein
>>76641341
>Why is too much protein bad for your liver
it's not
>>76641549
>It's bad for your kidneys because it puts stress on the filtering
only at 3g/kg+ and only if you have bad kidneys already

>>76640785
clearly with the way you train it takes 3-4 days
don't train if you're sore
>>76640961
>I'll fuck up my strength gains I'm assuming
a bit but it's more about being prone to injury
sprinting requires the hams and quads to be ready and firing on point to stabilise the knees otherwise you'll get injured
>>76640866
>How do i know if i've hit a muscle to exhaustion?
to "exhaustion" isn't a thing
if you meant to failure then it's a very clear point where you do your last rep of a set then try to do another but you can't complete the rep - that is achieving failure
>>76641049
eating processed slop with hfcs and sneed oils and no protein
then the body would feel great if it got some protein
>>76641165
same one I'm alreadt doing but with reduced volume
>>76641346
>What do I have to do and how long would it take to get them healed?
eat, sleep, wait
>Can I still lift?
as long as you're not working the legs, yes

>>76641661
post stomach
>>76641765
what kind of stupid diet are you doing where that's a problem
>>76641947
U/L/U
L/U/L
>>76642008
>Serms that every decent non fb program out there is 4xweek, but my obligations would make going more than 3xweek to the gym impossible more often than not.
https://files.catbox.moe/5nayfw.pdf
here, just cut a day and it'll be fine as long as you remember that if you train your legs once a week you will only maintain them

>>76641974
>. Can I continue like this or is it too inefficient at some point?
you lose out on neural adaptation and so it's hard to progress properly
and then since you're always doing a different exercise it's almost impossible track progress unless you would keep a huge spreadsheet counting every rep and set of every variety of exercise and tried to progress based off of that
>>76642012
>and nobody genuinely knows but maybe there's a real answer
we do actually know and the answer is it doesn't matter
not for (you) anyways, if you are at the tippy top of a sport then carefully planned pre- intra- and post- workout nutrition does make sense but for everyone else it's irrelevant
>>76642643
>should i do something different?
if you like these then stick to them
>>76642855
guess
>>76644081
https://www.youtube.com/@lowbackability

>>76644267
no, don't train if sore
>>76644269
achieve goals
>>76646409
it depends on how you train and on the recovery speed of your legs
>>76644845
>I've begun maxing out the machines when I do tricep pushdowns. Is this okay? It's the only time I feel my triceps properly. Yes, I do it with proper form as well.
bullshit or your gym has a ridiculous cable tower with like a triple pulley setup
>>76644981
mainly cardio, some weights in a fullbody split
>>76645009
no
>>76646248
if you want to grow your chest more keep training and wait and/or get on a better split
>>76646330
>why?
menopause
>>76646406
fix your sleep negro
>>76646415
you're probably rounding your back since you don't have enough mobility to grab the dumbbells with a straight back

>>76647310
>since you don't have enough mobility
I sleep on the ground and stand up in the morning without using my hands.

>>76647326
cool but can you ass to grass squat with your feet flat on the floor and no using your hands?

>>76647343
I can do my balls to the floor without hands.

>>76647347
now do it with a straight back and no butt wink, bracing too
if your back and core are solid they can move lots of load but if they are not solid they get stressed and while small loads will just push more blood into them and make them a bit sore, big loads will hurt you eventually

>>76647363
I won't ever do big loads, I'm fine lifting around 50kg with one hand.

>>76646409
No.

>>76647367
that's a load big enough to hurt your back if you just worked out with out caring

you can actually slowly over time build your back for it to handle stuff like that without problems but doing so takes significantly longer, multiple times longer that it takes to just grow muscle and if you don't spend the time to strengthen the back you need to lift with proper form and bracing

>>76647385
I already said I lift with my legs.

>>76647392
and yet you feel your back from lifting 10kgs
so either you lift with your legs or your back is sore

>>76647447
You post like a worthless ragebaiter.
>broo, you lift with your legs though!
yeah no shit, when I'm standing, my chest, back and hands are doing the work, moron

>>76647280
the body has short-term protein stores otherwise protein timing would matter

What is a "normal" amount of strength to lose during a week or two of taking a break?

for example
>start September doing 120lbs x 10 incline dumbbell press
>took off a week, diet wasn't great
>can barely manage ~6-7 reps this week

>>76647474
None.

>>76647474
One week? Lose like 2 reps on my last set. Two weeks? 2-3 reps on each set, maybe. I do 8-12 reps per lift, fwiw

>>76647452
you didn't understand the post
either you actually lift with your legs and there's no problem
or
you don't lift with your legs and intead use your back and that's why your back is sore
you can't have both
>>76647465
but it doesn't matter because it takes a while to digest and after you eat it's digesting for a long time, most often long enough for you to eat again

>>76647494
my legs are only relevant while dumbbell is on the ground, kys

>>76647498
ok retard

>>76647499
Post body before giving advice.

>>76647501
lift with your legs not your back ;)

>>76647510
Post video of you doing overhead press, right now, no hands.

>>76647516
lol

>>76647494
>it takes a while to digest and after you eat it's digesting for a long time
could you say a little more about this? i'm not under the impression that it takes a long time for protein to exit the digestive tract

>>76647558
it's covered in here:
https://www.youtube.com/watch?v=qrAudJznxAc

but basically at the fastest rate of absorption of whey it was measured at 10g/h
other foods digest more slowly so for multiple hours after you eat you're still getting a steady stream of protein

>>76647558
I guess absorbing is a better word that actually describes what is happening

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How often should i deload
And dont just say "whenever you need it"
Give me a number bitch

>>76647684
it's whenever you need it based on your training and how you feel

Not sure how to phrase this question. Will you grow notable muscle even with low weight as long as you progressively overload ?
For example, say someone is starting out from a 150 max squat. If they exercise and progressively overload to a 230 max, will they develop notable muscles during that journey despite 230 not being that “large” of a max?

>>76647790
absolute weight doesn't matter
the weight only needs to be big enough to provide enough mechanical tension to stimulate hypertrophy
as long as you progressively overload over time (and have sleep + nutrition in order) you will grow

>>76646330
>>76647310
i'm a man and they're not hot flashes. my threshold for sweating is just way lower and my average core temp is higher.

>>76647684
>Give me a number bitch
There is none you dipshit. it's literally "when you need it"

>>76646330
oh cool so it's not just me. I was wondering why I'm consistently waking up sweaty as fuck nowadays

What exercises build stamina and endurance?

>>76647864
exercises that require stamina and endurance

>>76647864
Cardio and high rep calisthenics exercises/squats/lunges/etc

What exercise should I train if I want to improve my ability to pick up and hold a women while I’m standing up during sex?

I'm thinking about getting dip bars and resistance bands. Are they worth it? Any buyer beware things I should know about?

>>76648139
Depends on how much stuff you already have setup at home. Dip bars are great, resistance bands will do near zero for you outside of warmups/physical therapy stuff. You'll plateau real quick even with the thickest bands unless you're the tiniest of DYELs

What would an active recovery workout/routine look like?

>>76648024
At least deltoids and arms. Consider core and leg strength for stability.

>>76648232
moving the area you want to help with very light loads for many reps to put blood into there

anyone got a screencap of anon who does only ohp and looks good? he posted here a few times but I can't find it in archive

>bench
>deadlift
>skullcrushers
>curls
>shoulder press
3 sets until failure
r8 my gym sesh

>>76648369
your back work?

>>76648381
uhh maybe next time

>>76648369
>skullcrushers
Replace with seated/t-bar rows and you're set

>>76648427
ok, will do.