Is there something wrong with my leg conditioning or am I going too hard?
Last 2 weeks I’ve been going a little harder. But it seems to have affected the later exercises in my workout badly.
My usual method is
>One leg weighted calf raises till failure
>2-3 sets of Bulgarian split squats with like 1-2RIR
> 2-3 sets of 15 Rep Front squats
> 2-3 sets of RDL

By the time I finish my front squats my legs feel toast (in like a bulging, they definitely got worked type of fast), but it’s like my body is shutdown. Doing the RDLs feel like moving a mountain even and my legs genuinely feel like they are weight tons. The only thing I’ve changed is increasing my reps per set for front squat because I wanted to train muscular endurance more…I’m wondering if I should take a 10 minute break after the front squats

>>76654734
Change the order:
front squats
RDL
bulgarians
calf raises

Also, bulgarian splits should be accessories. Do them AMRAP with like 50% of 1RM

>>76654593
I want to get into cooking my own foods, to increase my protein intake and give me better control of my calories. However, I am allergic to food prep and often over/under cook food when I try. On the other hand, I am an extremely UNpicky eater, so I don't mind if my food is fairly simple or bland.

I'm considering buying a kitchen appliance to meet my goals. What's my best bet for least amount of thought required to cook enough food to last a few days in a single sitting? I am specifically trying to get away from having to eyeball things or monitor them like the stove or oven, as I am absurdly bad at them.

PPL routine but with the L roped into the PP days

Push A
- bench press
- dumbbell overhead press
- pec fly
- triceps extension
- squat

Pull B
- pull ups
- seated cable row
- rear delt fly
- biceps curl
- deadlift

Push B
- Dips
- lateral raise
- pec fly
- triceps extension
- hack quat

Pull B
- barbell row
- close grip lat pulldown
- face pull
- biceps curl
- romanian deadlift

Genius or retarded?

>>76654907

A slow cooker could help you if you get a family sized one. Just throw brown rice, chicken and brocoli inside, seasoning of your choice and you can go months living of the stuff varying one ingredient at a time

>>76654876
>Also, bulgarian splits should be accessories. Do them AMRAP with like 50% of 1RM
You know nothing about what he's trying to achieve with his programming and are just spouting utter bullshit off.
>>76654907
Buy a sousvide machine. The Anova is my favorite. You don't need the vacuum sealer you can just slowly lower the food into the water bath in a ziplock.
>>76654948
Honestly fine I did this for a year or two because I hate full leg days.

What should I be doing for active recovery?
Is walking good enough for legs?
Any recommendations?

I know beyond beginner you cant build muscle while losing BF, but can you keep muscle while losing BF?

>>76655686
Generally you just do a light workout. Anything to get your blood flowing through the areas you're trying to recover
>beyond beginner you cant build muscle while losing BF
Not entirely true.
>can you keep muscle while losing BF
You will lose SOME amount of muscle but it will be insignificant if you diet down slowly, keep lifting, and eat a proper amount of protein. As long as you don't try to go sub 12% BF you should be fine. Look up p ratios if you want to really fine tune it.

>>76655692
You can do both

How do I strengthen my wrists?
I need them for my work and I want to protect my joints so figure strengthening my wrists would be the best way besides trying to be more conscious of my wrist movements

>>76656781
Also I have to stand up for 6+ hours with no breaks to sit down
Any recs for exercises I can do? I think my core and glutes are weak after 4-5 years of sitting down everyday as a NEET

>>76656781
>How do I strengthen my wrists?
Lifting weights with your hands. Deadlift, curls, overhead press, bench, rows...

>>76656786
Ok great
Curls work for me

>>76656784
Back extensions and RDLs for that. It's not your core that's giving out, it's your lower back.

>>76654734
why do front squats and bss which both hit the quads a lot?
also do calves last
>>76654876
>Also, bulgarian splits should be accessories. Do them AMRAP with like 50% of 1RM
do NOT do this
>>76654907
airfryer but more so a fucking thermometer
>>76654948
very retarded
>>76655692
if you cut right you can cut and lose almost no muscle
>>76656781
google wrist and forearm exercises

I do 100 pull ups during the day does it matter? How far can I progress this way? I walk by my pull up bar and do 6 - 8 shoulder or 3 - 4 wide grips then go back to doing whatever I was doing.

>>76656940
There's 2 ways to go now. Either you start hitting the gym and do some other stuff, or you keep doing pullups, but weighted.

>>76656958
I tried bending my legs forward and couldn't even manage one pull up. I don't think I'm there yet.

Hey if I'm already doing pull ups I suppose I can ditch push ups then and hollow body point then? Is there any point in them? I mainly want back, shoulders and core.

I'm not hungry. Please help.

>>76654593
I don't work legs and I indeed /fa/shion like ts
>>76657029
try dried fruits during the day, they're pretty caloric & nootrient dense and are easy digestible
also stop caffeine and nicotine if you do

So, I'm in what is probably a unique situation, in part.
I want a home gym. I like the gymnasium I go to but the weight area is almost always slammed and they're not open 24/7, this is probably not a problem for most people but I work early in the morning, so their opening at five is kind of a problem for me since I can't stand around and wait five minutes between each set.
That part's probably pretty normal, maybe a little autistic, but we're on /fit/, so whatever.
I do not have space for even so much as a single bench in my home.
However, I do have a postage stamp of a yard.
Is it possible, if retarded, to assemble a ghetto weight area in my yard with like a lock box to store the weights in or something?

>>76657187
Have you tried not being autistic?

>>76657236
They tried to defeat my autism in childhood and now I'm a geologist so I can throw rocks at anyone who calls me autistic.

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I'll be traveling to Europe (germany) what's the best way to cut while on budget?
My plan is to eggmaxx
>2 eggs at breakfast
>salad (with chicken breasts) at lunch
>2 eggs + boiled potatoes at dinner

Hi, for my compounds I'm doing 5x5, where in the last 2 sets I try to go for my max (that I can do 3-5 of). Today, I managed to finally hit 70kg for 3 sets of 5 reps. Next time (Friday or Saturday) should I try to increase to weight for the last 1.-2 sets? If so, how much? the smallest plates the gym has are about 1,25kg which would mean an overall 3kg increase or shoud i try for 75 kg which seems like a big increase to me?

>>76657289
That really depends on what the lift in question is. Adding 5 kg on a squat is easier than adding 5 kg on an OHP

>>76657289
I'd say add the smallest increment possible regardless of lift. You can always add more later. If you go too far and hurt yourself you aren't lifting anything.

>>76657366
Imagine being such a dyel you hurt yourself on a 165 squat or dl

My armpits smell bad when sweaty and I sweat a lot. Would shaving them help much? Only reason I haven't tested myself (yet) is because it's a bit annoying/awkward to do with my razor

>>76657289
Imo may as well try 75 and if it starts to feel weird/you can't do it immediately stop. 70 to 75 isn't nothing but it's only slightly more than 72.5 so I figure may as well try harder. As other guy said adding weight to squats is easier than other exercises except deads.

newfag here, I wanna start on keto/carnivore cause I got some issue with my nails, doctor says its not fungi, so imma switch up my nutrition
what is the easiest way to start, anyone know a good resource? i dont mind eating steak and eggs everyday, but I even need healp with that, never bought steak myself.+
I also notice I get this damn carbs low in the middle of the day if i eat breakfast, so I wanna cut carbs essentially. Would help me cook myself instead of buying processed food.

What sort of strength routine should an amateur boxer be doing?

>>76657569
What does your boxing coach say?

QRD on celery? I know people include it in their cumstacks but anything else aside from making your semen look snow white?

>>76657657
It's filler. Fiber and water.

>>76657657
You eat it. You need less cals to feel full. It has water in it.
Like many water storage fruits and veggies this is probably its most useful use.

>>76657569
Push up.
Running.
Jump roping.
Speed bag work.
Heavy bag work.

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Is getting most of my protein from my pre workout shakes (whole milk with 3 whey scoopas) acceptable or will it lead to problems eventually? I intermittent fast so I only eat at the end of the day and want to make sure Im getting my needed protein. I only have them 4 days a week if it makes a difference.

>>76657741
Other than shits, probably no. But they are called supplements for a reason. You gotta have a balanced diet

>>76657754
My OMAD is pretty balanced I think, it's usually a stir fry (beef or chicken) with brown rice (sometimes fried brown rice), a roasted veggie (bok choy this week) and a couple frozen veggie eggrolls if Im especially hungry.

>>76657264
quark
>>76657502
>Would shaving them help much?
it will help somewhere in the middle
I recommend using apple cider vinegar on your pits some afternoon to kill the bacteria there
>Only reason I haven't tested myself (yet) is because it's a bit annoying/awkward to do with my razor
enjoy itchiness
an electric razor is what you want for the pits and crotch
>>76657569
some fullbody split like 2-3 times a week like every other fighter
that is after your cardio of course
>>76657741
you have to watch out for liquid shits and vitamins but other than that if you can handle it it's fine

>>76657264
>only 4 eggs a day and not 8
anon?

Do the 5 main lifts sufficiently target every body part/muscle?

>>76658087
depends on what you mean by sufficiently and what you mean by 5 main

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Is beer a good healthy way to get fat fast?

>>76658136
it is not healthy but it is fast as it's lots of liquid calories and it usually puts people in a mood to eat

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>>76658140
okay......
what im looking for is fat in my legs and thighs and ass.
is beer good for that?

Absolute beginner here. I was practicing deadlift form by watching this video
>https://youtu.be/XxWcirHIwVo
and now sitting down I have a soreness in my neck. Could I have done something wrong or am I greatly overreacting? I wouldn't think I'd feel anything in my neck.

>>76658087
No. You're going to get very little calves, forearm, bicep, rear and side delt, and glute medius activation just off the top of my head.
>>76657741
You'll be fine, it doesn't sound like you're advanced enough where something like that would matter even a little
>>76657569
Rotational strength straining like woodchoppers on a cable machine, or swinging a sledge at a rubber tire are mandatory.
>>76657565
Don't. Keto and Carnivore are meme diets as is any diet that asks you to go to the extreme of possibilities when eating.
>>76657289
You are stressing too much about small shit. If the weight increase is too much and you don't get all of your reps that's good. Congratulations you have pushed to a point where you are going to be building the optimal amount of strength. Next time you're at the gym try to get the full amount of reps. Got all the reps? Up the weight again. Repeat this process.
>>76657187
Yes but you probably should build some sort of platform to lift off of because lifting in the dirt would be kind of retard and if you drop the weight there would be a huge divot in your yard
>>76658172
How the fuck would we know? Give it a day.

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>>76658180

>>76658186
>/fit/ tries to read more than 10 words

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>>76658195
>>76658186
>>76658180
kek

>>76658146
beer is good for putting fat on the belly
>>76658172
you need your spine to be in one line
including the neck so don't look down too far or too high up
and this is better
https://stronglifts.com/deadlift/

trying to calisthenicmaxx. I've checked the wiki and it only has gym related exercises. So far im doing: sprints, push ups, pull ups, then squat jumps.

I want to target my other body parts without having to go to a local gym or buy weights (as much as possible)

is it viable or should i just suck it up and hit the gym?

How do I get rid of fat in my calves and arms? I've gone down to 100lbs and it just never goes away. My calves permanently look way too big for me. I already workout my arms but I genuinely can't work out my legs without looking even more disproportionate.

>>76658234
look through the qtddtot threads
like last? month I posted a bunch of calisthenics infographs
files are even name something calisthenic(s) something
>>76658242
>I've gone down to 100lbs and it just never goes away
woman, child or gnome/dwarf?
>My calves permanently look way too big for me. I already workout my arms but I genuinely can't work out my legs without looking even more disproportionate.
post calves
unless you have top 0.1% genetics they are most likely fine

>>76658245
any way to quickly find the archives? I usually just lurk on lit and fit so im not really familiar with navigation

>>76658264
desuarchive

>>76658245
Just a 5'6 guy. You're probably right, it's just my calves are like over a third bigger than my biceps cause of fat, despite me purposefully training arms more.

How much difference would a 15 lb cut make make? I’m currently 215. I have enough fat that despite having clear muscle you can barely see any insertions or gains in my body. I’m happy with that, but I got a decent amount of stomach fat in my bulk. Enough that if I ate my physique wouldn’t look as good. But if I sucked in just a little bit people wouldn’t notice as much.
I just want to remove my stomach fat, I don’t care about muscle insertions or veins or leanness or abs. Just want to get rid of this damn stomach fat.

>>76658331
Insertions or Veins* (instead of “gains”) in my body. I think gains have been the biggest vendor from my bulk.

>>76658330
have you measured or are you guessing?
>>76658331
get to 15%bf or below

>>76658339
My calf is 14 inches and my bicep 10 inches. So a bit more than a third. I definitely feel more capable but hypertrophy itself still feels so slow even with 1.5-2g protein per lb per day.

>>76658381
>My calf is 14 inches and my bicep 10 inches. So a bit more than a third.
that's kinda crazy, what's your bf%?
>still feels so slow
yeah, you're natural
>even with 1.5-2g protein per lb per day.
remember to scale to LEAN body mass as it's easier to count and doesn't get thrown off by high or low bf%
and then it's 1 gram of protein per pound of LEAN body mass

>>76658394
Last I checked, 9% BF, but that's via BIA and I'd gained 30lbs since, so probably not a reliable figure. Not many BIA machines around me and too broke for DEXA. It's still low enough that my abs are defined at least.

>>76658339
Thanks. How much pounds should I be losing per week. I’ve never cut before and I want to lose as little muscle as possible !

>>76658406
>but that's via BIA
those are useless
>and too broke for DEXA
I get it
use the navy method
> It's still low enough that my abs are defined at least.
that in combination makes things stranger
>>76658429
>I’ve never cut before and I want to lose as little muscle as possible !
1 gram of portein per pound of LEAN body mass + resistance training at least twice a week
and then fill the rest of the diet for as big or as small of a deficit you want
a psmf is the fastest (look up lyle mcdonald's rfl book)
or you could do any other diet as long as you are in a deficit
it's just preference for allowed foods and size of deficit

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>>76658480
Somehow the same exact figure despite a weight gain.

>>76658049
>budget
That's why.
My plan is to spend ~$100 / week

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Is this normal? I'm a DYEL looking for a UL program so idk if light upper body exercises are normal on leg days for these

>>76658554
Oh damn,sounds ruff

I know it's not gay to fuck a woman in the ass, but is it gay if I suck her dick?

>>76658331
If you're 215 and can't see any insertions you're probably like 18-20% BF so if you cut 15lbs you'd end up around 13-15% BF where you'd see those things
>>76658429
If you don't want to lose muscle go slow and aim for 1lb a week. I wouldn't even change your diet just add in like 6-7k steps to your day.
>>76658583
That's just personal preference. If you want to do arms accessories on leg days or not is up to you. I would drop the rope hammer curls and just do another set of ez bar though.

>>76657348
>>76657366
>>76657515
>>76658180
Thanks! It's the bench press, guess I forgot to write that

>>76658638
Yeah I'm staying for a semester, and I want to keep budget down.
My airbnb offer free gym, and I'm in a cut so I think it would workout to also save money that way.
So I need a budget of $100 or less for a week.

>>76658941
Remember you can use flour as a spacer to add caloric content if necessary and on a budget, you just need to cook it in a little water first.

how fuck am I where 3 sets of 30-50 seconds of jumping jacks make my legs feel like theyre gonna explode

>>76658583
no, that's ridiculous
>>76658664
both things you mentioned are gay
>>76659267
a little bit fucked

is it bad to use machines instead of barbells
t. complete beginner

>>76659286
I have a fitness exam for homeland security in, god willing, mid october. im scared bro....

>>76659291
Barbells/free weights just give you a more complete range of motion for your workout if that makes sense. From point A-B you're hitting hat muscle. You'll wanna use machines to compliment you lifts via free weights later on. I loved doing tricep pulldowns on the machine after doing a free-weight lift for them.

>>76659267
How fat are you, how old are you, and how many years have you worked in a physical job?

>>76659375
250 lbs 6'0, 30 years old, and No. I know 250 is dire but I used to lift regularly (at a gym anyway) pre covid. The test is 25 pushups and sit ups in a minute along with some cardio. pretty damn nervous as I am incredibly out of shape now

>>76659375
>>76659388
woops ignore last part

>>76659388
250 isn't as bad as it could be.
Recommend swimming instead of jacks/skip rope.

>>76658816
ah right bench is slightly different (harder) so it's a bigger jump but still up to you i went from 60 to 65 to 70 without smaller increments

>>76658664
>>76659286
But what if she has a really feminine dick?

>how do I put on muscle
>eat more
>alright
>got fat, now wat
>eat less so you can start seing your muscles
>lost most of the muscle I put on
what was the purpose of this?

>>76659826
literally me, steroids is the blackpill. dont bother lifting if you aint on it

>>76659826
>lost most of the muscle
skill issue silly head. Either something in your recovery was off, your intensity was off, or you took too aggressive of an approach in your diet.
>got fat
Based on this, I'm thinking you tried to gain too quickly. If you are gaining so much fat during a bulk that you think you are overall "fat", then you should probably slow down.
>eat less so you can start seing your muscles
Maybe I'm being autistic and misreading this, but you should be able to see at least some muscle despite the excess body fat if you are, in fact, gaining muscle. You will appear somewhat "bulky" at that point.

>>76659291
doesnt matters unless you have high aspirations
>>76659826
you are dumb and stupid
you bulked too fast and cut with disregard for retaining muscle
you get what you deserve

>>76659826
You're going way too far in both extremes brother. You should not be gaining a significant amount of fat when gaining weight and you should not be losing a significant amount of muscle cutting. You only need to be +/- 300 calories of your TDEE

>>76659796
and in about 2 weeks, so I'm confident I'm built to be strong. I just need time.

>>76659835
blackpills are for faggots.

1 day of rest per day of lifting, yes or no? I always go as hard as I can and the next day I feel drained of energy and even feel my grip extremely weak

>>76660712
Don't train to absolute failure unless you're an IFBB pro, then you shouldn't be asking here in the first place.

>>76660712
>even feel my grip is extremely weak
Are you...ill? If you aren't, you're probaby lifting far too much.

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Doing 3x8 overhead press and failed my 2nd and 3rd set.
Should I try again with same weight, deload, change to 5x5, or goto dumbbells?

>>76660986
Are you lifting a lot? Deload.
If you're not lifting a lot, give 3x5 a try and then go to 4x5 the next time and if that works 5x5.
Dunno if you got shoulder problems little nibba.

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How to fix saggy breasts?

Can't grow legs because of shitty ankle mobility and knee pain. Should i focus more on vastus lateralis?

>>76661006
Go to a doctor and get fixed

I can't figure out how to do dumbbell flies correctly with just one dumbbell. Should I stick to pushups or is there something better?

so how can i bulletproof my knees? i have a bad one since an accident a few years ago

>>76661027
no saar you cannot have a proper workout with just one fixed dumbbell in a shack with a dirt floor

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>>76661014
I'm planning to but i have more urgent matters right now. What should i do in the meantime during leg days?

>>76661269
Post body. Make sure the photo is taken by a woman.

>>76661289
Focus on squat variations that work different muscles, safe and no risk of further injury.
>inb4
Just move around and find out.

>>76660995
dont fix what aint broken

>>76661315
>classic incel seethe

Hey /fit/ I need help building a decent starting workout routine and I've boiled it down to A, B, C day. I'm 253 lbs, 6', male, age 33. I work as a landscaper so I'm doing physical activity every day but I have a few major goals with working out.

1) My physical work at work isn't really making me stronger stronger. I want some muscle to fill out loose skin and my shirts and stuff so I want to build some muscle.
2) I want to improve my cardio and actually be able to run and stuff for periods at a time. I've heard that being good at cardio feels better than losing weight and I'd like to feel good.
3) I'd like to increase my range of motion and help prevent injury as I get older. I've only been doing landscaping for about a year and was pretty sedentary before that. I can already feel a lot of creakiness and I'm pretty sure if I don't do something about it I'm going to fuck myself up at some point. It shouldn't feel sore to just be squatting or whatever while weeding or bending over picking something up.

I was thinking
A) Shoulders, upper back, chest
B) Abs, Lower Back, Core, Arms
C) Legs, Glutes, etc

Notes: With my current range of motion I find it extremely difficult to deadlift. I'd like to do something to get me there and still make sure I'm getting some workout on my lower back/spine but I'm not sure how.

Also, I'd favor machines to start on a lot of stuff just because I'm pretty sure I might fuck up range of motion or proper form. However, for stuff like rows, benchpress, incline press, squats, etc I've been favoring free weights (and dumbells)

I'd like to do
>actual main workout at 5 AM
>work
>cardio at 7:40-8 PM
>bed at 9

I'm basically not sure exactly how to fill out the workouts though. I'd like them to be about 45 mins to 1 hour each (cardio will be like 30 mins). Doesn't have to be crazy or anything. Right now I'm gunning for 3 sets @ 12 reps for most stuff and will switch to 8 rep sets in 3 months or so, and then 5 rep sets in another 3 months.

Last time I worked out was two days ago today I feel some kind of sensation in area where pectoralis goes into the armpit it kind of hurts but it's mostly kind of pulling sensation like trying to stretch a wound combined with small pain and it's mostly noticable when I lift my arm. I noticed it only after doing some physical stuff at work. But it doesn't seem right because it doesn't really seem to hurt in pectoralis stretched position but "hurts" in this forearm on top of the head position. Well actually after stretching so much. It mostly went away. Does anyone know what it might be?

worked out yesterday, doing rest day today. I keep being able to increase the weight every workout so this 1:1 workout to rest day seems to work for me.

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How do I increase these without hurting my shoulder joints?
I do 5 sets of 9. If I increase the amount of reps to 10, by the third set I'm fucking up the form in the last few reps and I get joint pain. If I increase the weight then my form goes to shit as well.
other exercises I can sort of bullshit the form last few reps, go to failure or just increase the weight if I'm stalling, but I feel like this one is very sensitivie to form and if it's not perfect my shoulders hurt like fuck
I guess it'll increase as my bench increases but I've been stuck in the same weight and reps forever while everything else is going up

>>76661422
You don't, it's a dogshit exercise.

>>76661425
what's a good alternative?

>>76661427
blowing me

>>76661427
Anything, even crush press is less retarded.

>>76661446
that seems like a tricep dominant exercise, I need something for chest

>>76661454
ok retard

When I do arm circles, why might my underhand circles feel harder than my overhand circles?

Oatmilk yay or nay? Actually what is the best "milk"? Dairy?

>>76661533
There's no other kind of milk besides one coming from a mammal.

>>76661536
Human female any good?

i did 2 and a half chinups in front of all the buff guys and hot girls at the gym before getting gassed and dropping
can i show my face there again?

>>76654734
You should always work heaviest to lightest except when you want to squat first
Also, why wouldn't you just squat and deadlift normally like lmao wtf

Also eat more

>>76654948
It's called push/pull
Pretty common
You should be squatting and deadlifting first tho for max gains

>>76661592
2 is more than most desu

>>76661533
Fairlife

>>76661465
Because you masturbate overhand

>>76661446
retard
>>76661573
besides being expensive it's fantastic
>>76661601
>You should be squatting and deadlifting first tho for max gains
lol as well as lmao

>>76661623
post legs

>>76661422
Full chest activation happens 30-40° down from perpendicular towards your legs
Think of a "t" or cross with the outsides of the horizontal line dropped
Doing them with your arms straight out only hits rotator cuff and a bit of front delt

>>76661398
If you can find a lump/hard spot, push on it until it releases
It could also be knots in your trap/shoulders because of how the nerves run through
You could have pulled your rotator cuff a bit so if it hurts when actually lifting, just do some trash volume not to failure to move blood through

>>76661393
I would do Arnie's blueprint type of schedule and actually deadlift and work on mobility

So
Chest&back:
Bench 5x5
BB row off floor 3x5
Bench accessory compound 4x8
Chinup/chin grip pulldowns 4x8
chest flies or other accessory 3x12
Wide grip pulldowns 3x12

Shoulders &arms:
OHP: 3x5
Straightforward hammers: 5x5
Ez skull crusher: 5x5
Bicep acc 3x8
Tri acc 3x8
More bi/tri as you advance
Leaning forward houlder flies 2x12-18

Legs:
Squat 3x5
Deadlift warm up to 1x5
Squat/squat acc compound 4x8
Abs 60 reps
Cardio

I did something like this for years at 6'4 and ended up with an FFMI well over 25 after optimizing to my goal day


If you aren't getting stronger, drop volume or increase calories
Do every exercise to failure at the end so 3x5 might be 5,4,4 which is fine, just aim for 5,5,5 next time before progressing

You have to get stronger with more endurance to get bigger

Supplements are a meme except creatine, caffeine and rhodiola/panax ginseng
Avoid sugar and alcohol and get your protein from meat and dairy, not powderslop

>>76660995
I've heard letting dudes motorboat them helps

>>76654907
I'm also not a picky eater. Meat thermometer. I got a meater for Christmas and use it all the time. This isn't all the details, but turn on the oven, put a whole pack of chicken breast in a glass dish, stick in the probe, stick the dish in the oven, and come back when my phone goes off. No preheating, no over/undercooked chicken. Afterwards I plate what I'm eating then and put the rest in ziplock bags.

Something else I do is put a plate on a scale and pour out how much frozen veggies I want, tare, then toss on an aforementioned chicken breast. Put the plate in the microwave and done. Reheats the chicken, cooks the veggies, takes only a few minutes.

Chilis in a stock or crock-pot are also a good low involvement, easily portioable meal.

>>76661629
I exercised a little lighter than usual and there seems to be no problem. Though it's pretty wasted day on triceps I got nowhere close to failure. I obviously felt myself all over the spot trying to feel out what is wrong. If I was a woman this would be a breast cancer scare because that's where a lymph node is.

Any one else ever run gzclp? I am on my 3rd week and I am liking it. Although I think I started a little to heavy on my t2 lifts. But besides that I really like the program want to know what other people think

Popped a hemorrhoid after carrying some boxes, where do we go from here? I'm taking whatever meds I can get my hands on, but I've also taken a week off from exercise and it's driving me insane, I'm itching to lift again. Can I just keep working out and skip legs or some shit?

>>76661835
stop having anal sex

>>76661843
Obviously I did, until this shit goes away. What about lifting though?

>>76661827
Why are you seeking validation from /fit/ just do what you enjoy
>>76661607
>Fairlife
Literally got sued for misrepresenting their product as good for animals while abusing them.
>>76661454
>>76661422
If you have access to a cable machine just do cable flys
>>76661420
cool story bro
>>76661398
Congratulations you were sore. Your serratus anterior to be specific.

>>76661888
>Why are you seeking validation from /fit/
>he says, while mass replying
pot, kettle, retarded nigger

>>76661629
>Full chest activation happens 30-40° down from perpendicular towards your legs

Fugg, does that also apply to machine flies?

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What lifts specifically to train fingering endurance? I can normally finish the job before it becomes an issue, but once or twice I've had to switch hands because I just couldn't finish her off fast enough and did a worse job since I'm not left handed. How to improooove? Have a date coming up with a Korean muscle mommy and I'm unironically intimidated because she wants to just watch anime and fuck. In case I'm not about to get my organs harvested, give me the goods anons

>>76662842
Just get a grip strength trainer retard

>>76661269
>fixed dumbbell
What is a fixed dumbbell, saarrrrrrrrr?

>>76662961
The opposite of an adjustable dumbbell, resaaaard

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I'm about 3 years into weight training and I definitely feel like I'm plateauing. Picrel is my current setup - most stuff is fairly static, but nordic curls would usually be good mornings and weds/fri's chest should be bench instead of press ups. I'm pretty satisfied with how my chest/biceps/back look (by fit standards still dyel) but my shoulders/abs definitely need more focus.
I think I know the things that are holding me back:
>Could be doing more sets
>Could be spreading work over more days
>Could be properly counting calories and deliberately bulking/cutting rather than eyeballing and maintaining
>Could be gymming rather than home gymming
But right now I'm too overloaded to do any of that consistently. I also feel like I'm gonna throw up half the time about half way through the workout so I'd probably prioritise cardio over more lifting anyway.

Is there anything obvious I'm leaving on the table? Or are my choices literally just lift more/cry about it? I feel like for stuff like bench/squats in particular I just don't have enough weight to properly get stronger. I put 20kg on my deadlift in a year going from 45kg->64kg but then I've completely flatlined at 64x10 for a couple of months now (going to complete failure without a spotter because I don't really have an alternative) because my bar doesn't support more. Squats at 64kg with my cardio are a complete joke as you can imagine, although split squats still fry my glutes pretty good.

Right now I'm probably going to try running more and pretend I'm gonna start calorie counting tomorrow for another day.

>>76663046
I don't do any of those lifts and I'm doing well. Try some new stuff.

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I have a question!

I've started working 9am-5pm after years of working 6am - 2pm. Usually home from work between 6 and 7pm. How do you guys time your dinner and your workouts? I have a home gym thankfully so that helps.

>>76663120
I'm 10-6 and i do
>gym
>work
>dinner
>bed
I only eat once a day so its a bit easier for me

>>76661901
Lol you actually got butthurt by that tiny little comment. What a fragile and pathetic self worth you have

>>76662842
Train forearm muscle endurance. Rock climbers do that for their entire sport, or consider doing farmer carries and long deadhangs.

>>76654593
noob here I have a set of 20lb dumbbells and a single 35lb one. what else should I get for working out at home thinking a cheap bench so I can do chest

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doing bicep exercises I feel it here not in my actual bicep is this normal

>trying THC for the first time via gummies since I'm out of state
>take 5mg first night, 10mg second, 15mg third, never feel anything
Is it more likely because I'm 60lbs overweight or that I'm one of the 20% of people that don't have the enzyme for breaking edibles down

>>76663273
Get a gym membership and do a real routine so you don't waste your time. After a year you can consider a home gym when you know you'll actually stick to working out, what exercises you want to do, and the equipment you need for them. It's a lot more than 3 bitch weight dumbbells and a shitty bench off amazon.

Whats the upper limit of Boron that I can take in a day? I upped how much I take from 6mg to 9mg and I feel great. Wondering if I can take more

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>>76654734
>why do i feel exhausted after doing sets of 15 squats

>>76663059
Anything in particular you recommend?
I'm pretty happy with my back stuff

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890 calories are probably too much but could 800 calories be accurate?

>>76664051
How much do you weigh?

>>76664077
149 lbs
run 10k in 45 mins

>>76664085
Probably still a little high, but about on the right order I'd guess.

>>76654734
Because you're doing meme exercises.

I'm currently doing 6-12 reps sets and only adding more weight when I can do 12 reps, this takes me 30 whole days.
Should I switch to 3-6 reps? I just want to lift more, but it feels like I'm doing lots of junk volume without getting any stronger beyond 6 rep range with higher weight where lifting still feels hard.

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What is the bump limit for a thread on this channel ?

>>76654593
I've lost 150 lb over the past 2 years and I'm now trying to maintain weight(which I have been successfully doing for the past 6 months staying in the 155 to 160 range) and I was wondering if a viable method to that is if instead of eating the same amount of calories every day for maintenance (which is about 2,500 calories to maintain weight for me), if instead I can eat 2,000 calories 5 days a week which will let me have an extra 2,500 calories over the weekend. I do know those 5 days a week where I'm eating 2,000 calories I'm going to be eating healthy and getting all the proper nutrients and Macros so it's not like I'll be starving myself.

I did the elliptical for 30 mins last night and it was exhausting but it didn't get my heart rate up really. I just quick started, no resistance, will adding resistance increase my heart rate? My legs got tired mainly.

Can a 8h shift of physical labour be considered cardio? Or is it too random to be?

Why am I the only person I see doing dumbbell presses with a neutral hammer grip? Bench, shoulder, incline, they're all better with hammer. You have more control, more range of motion, and can use more weight. It's just better.

>>76665283
Because while everyone else is busy grinding, you're staring at them and seething.

>>76662842
it's more of a technique thing than a muscle thing. if you're, for example, applying circular pressure to her clit and your hand gets tired, you should look at how you're doing that motion. if you're rotating your wrist to get that motion, then when you get tired you can switch to keeping your wrist straight and using your elbow to drive the motion. then switch back to wrist driven when needed. to prevent fatigue, you'll want to switch as soon as you feel tiredness.

>had to switch hands
the best hand to use is your mouth

>>76664096
>>76664077
Instantly disregard this persons opinion. Weight doesn't factor with indoor cycling.
>>76664051
>>76664085
How many watts were you doing average? You'd need to be at about 300w for that.
>>76664560
Progression isn't just about adding more weight to the bar don't get caught up in that Starting Strength noob trap. If your goal is aesthetics you are doing the right routine. If your goal is pure strength then doing a lower rep range would be good.
>>76665083
Yes of course it will
>>76665271
Cardio for what purpose? Burning calories? Yeah I'd count it. If you're looking for the health benefits of cardio then probably not as I doubt your heart rate is getting high enough for that.
>>76665283
Because hammer grip is terrible. https://www.mensxp.com/health/body-building/39545-how-good-is-the-hammer-grip-closed-elbow-dumbbell-chest-press-here-is-the-answer.html

>>76665327
I'm not gay, now stop mass replying, fag.

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>>76665327
I acknowledge that the hammer grip doesn't hit chest as much, but that's only if you directly compare the two like that article is doing with pic related. This picture is stupid. With hammer grip you can have greater range of motion, since you have greater control and your elbows can be closer to your body. Also with hammer grip you can do the same movement with more weight with the exercise still feeling much more comfortable than the standard grip.

>>76665384
Literally just turn your arms as you push

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What routine for this kind of build

>>76665399
just lift for 6 months

>>76664036
>Anything in particular you recommend?
alternate flat bench and incline
alternate barbell and single arm ohp

alternate rows and pulldowns
face pulls
supine bicep curls
reverse fly

deadlift
something for quads like squat, leg press, power clean

I don't do much leg volume because they're big enough. If you want something to improve I found doing it twice as often as anything else works well, like 4x/week over 2x. Sometimes more sets like accessories aren't doing anythinig for strength or size. I adjusted volume based on how long recovery takes.

>>76664560
Current science says that using a weight that sets failure between 6 and 20 reps is similar considering hypertrophy progress, so 12 reps is good.
Around 10 sets per muscle group a week is also the sweet spot, you see diminishing returns after that, even though more is always better.
Don't be caught up in linear progress, that's purely for ultra-noobs in strenght-based programs. You my still try to up the weight then back down if you stall at like 8-10 reps for more than 2 months.

>>76665327
>300w
are you fucking kidding me, no way. it was like 170w average
but 50% of the 1.5 hours were intervals.
300w for 1.5 hours, who the fuck do you think I am

>>76665461
>10 sets per week
I do 3 sets every 5 days lmao

>>76665455
>pulldowns
I'd probably do these if I had somewhere to mount a cable
>deadlift
Bruh I just said I'm limited to like 60kg. I could easily do twice that for reps
Same for squat or leg press - it's equipment rather than preference. I used to have to clean and press my squat weight between sets and I just ended up gassing out before my quads got tired

>If you want something to improve I found doing it twice as often as anything else works well, like 4x/week over 2x. Sometimes more sets like accessories aren't doing anythinig for strength or size. I adjusted volume based on how long recovery takes.
Yeah fair enough. Maybe I can fit in another short workout just for abs/shoulders/biceps
thanks

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>>76665548
Surprisingly, it's not even that bad.
But I mean c'mon son.

>>76665566
>muh basedence
don't care, I only respect broscience

>>76665566
>if you want "guaranteed" growth, you need to do at least 20 sets per muscle per week
grim

>>76665576
More like guaranteed muscle loss unless you're roiding and world class athlete already.

>>76665584
Every point below the dotted line represents someone who lost muscle over the course of the study
No one to the right of 20 was below the dotted line

>>76665599
Nobody to the right of 20 was a beginner or a natty.

>>76665554
>Bruh I just said I'm limited to like 60kg. I could easily do twice that for reps
Didn't notice but you could always join a gym or buy more shit. If I had to home gym I'd come up with something other than barbell row, they suck.

>>76665576
>>if you want "guaranteed" growth, you need to do at least 20 sets per muscle per week
no you don't

Is muscle growth necessarily synonymous with hypertrophy? I always assumed the latter was specifically about aesthetic sculpting than just ‘get more muscle’

I used to eat a lot ground beef but now I feel it makes too bloated, or maybe I've just had too much

I do push/pull with no legs. I occasionally do glute work though, and walk a lot. What do you think

4 days a week I train, the other 3 I rest

>>76665654
I think it's ok if you do 3 sets of riding your wife's bvll at least once a month

>>76665620
Nobody to the right of 20 had growth that was particularly impressive. Maybe they weren't beginners, but I doubt they were juicing.
The juicers are right at the top left, outside of the confidence interval of the study. Over the course of the study doing 5-10 sets a week their muscles grew 15%

>>76665639
I'm not a genelet, so I don't need to do 20 sets but there were people (quite a few people) who did 10-15 sets a week and lost muscle. It's only when you get above 20 that no one lost any muscle size

>>76665667
Again, you have to be roiding athlete to even do 20 sets per week. They all roid, that's the only way to have such insane recovery.
Nobody outside roidbuilders even does so much volume. Even majority of world class athletes don't train every single day.

>>76665643
Hypertrophy is a specific biological mechanism of getting bigger muscles. There's also another mechanism called hyperplasia, and generally you get both at once by working out (but most of the size difference comes from hypertrophy)

But the tldr is yes - they're effectively synonyms that people use to sound sciency

>>76665672
You can very easily hit 20 bicep, calf or shoulder sets in a week.

>>76665683
I personally cannot, because I do sane splits, and get less than 2 days per week for any one of them. Doing more than 1 workout per week for any specific set but less than 2 is perfect. I'd have to do like 12+8 reps on a specific week and I lift to failure in just 4 sets.
If I have to reduce weight, it's worthless junk volume.
I don't even do the retarded shit they call deloading. Yeah bro I'm gonna waste time putting on kiddy weights... No, fuck off, I simply don't lift for 2 weeks and I'm fine going back to exact weight I left on my rack.

>>76665524
I read the time wrong and thought you were only on for an hour. But 170w is about 180 calories every 20 minutes according to the software I run for my rides. So you'd be somewhere around ~700 calories.
>>76665384
Do whatever dumb shit you want then
>>76665399
PPL or anything upper body dominant like an UL where you do 3 days of upper body work and two of legs.

>>76665701
>I personally cannot, because I do sane splits
Sane splits take into account that muscles are different. Small muscles close to major blood vessels recover super quickly, big muscles take longer.
In no world is hitting glutes with the same intensity as calves sensible
>I don't even do the retarded shit they call deloading. Yeah bro I'm gonna waste time putting on kiddy weights... No, fuck off, I simply don't lift for 2 weeks and I'm fine going back to exact weight I left on my rack.
That's still a deload retard

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How common is PEDs/TRT in special operations?

>>76665961
Mandatory.

Do PEDs affect your cardio much?