I have a bad back so I can't squat + deadlift on the same dayNo lofty goals just want to look better nakedGreyskull for 6 months and then Lyle's GBR after that sound good?I'm after simple simple simple, don't care if it's not "optimal" just want "good enough"
actually I'll just do full body 3x10s until I can't no more and then hop on the U/L fuck it that should be fine right? If I ride it for a year so be it
>>76706578Most things work as long as you keep progressing your weights and train close or to failure I wouldnt squat or deadlift at all with a bad back, use the machines for that, maybe some light rdls if it feels good
>>76706620It's kind of weird, my back can handle load but not fatigue. I can do 3x5s pretty reliably but vacuuming and mopping fuck me up
>>76706125Do people really squat and deadlift on the same day lol programfags are mentally ill thank god i've made my own modified PPL+arm day+OLY 4 days a week rotation program.The most i've ever done as in different body part compounds in the same session is squat then bench or Bench then OHP
>>76706125I highly recommend using the catalog search function, or preferably using filters to bring certain posts to the top automatically (which resulted in picrel for me). Anyway:>how to into routine ploxHit every muscle group weekly. Train those muscles to, or near to, failure. Experiment with different rep ranges, different exercises, and different numbers of sets to find your preferences. And remember, the shitty but enjoyable workout you DO is always better than the highly-optimal but unenjoyable workout you DON'T.
my custom 531 bbb routine is kicking my butt, in a good wayanyone care to take a look over the routine if all tthe percentages etc are good?https://hardy.app/routine/531-custom-21812
>>76707008My bad, I must have searched for "SQT" out of habit as I'm used to the threads being called Stupid Questions Thread or Stupid Questions that Don't etc etc
>>76708340all good broski, I went a few months without "sqt" in my filters before so I'd miss them on boards like /g/.
>>76706125I love Ingrid
If Monday is for arms, and Friday is for legs, what is Wednesday for?
>Accidental tripfagging
I did 4 sets of 10 goblet squats with a 90lb dumbell. didn't feel it mutch in my legs, but my tenderloins are burning.normal?I have a tall stature if that matters
>>76706125yeah that's goodbut if you have a bad back then don't squat and don't deadlift like at all?you don't need to deadlift and you can hack squat or leg press or even bulgarian split squat to reduce spinal loading>>76707008>I highly recommend using the catalog search functionI highly recommend learning the bump limit as that thread was pretty much dead
>>76709369It's full body, so for example A days would be>Bench>Squat>Chinsand b days would be>Press>DL>Curlsand just do 3x10s of everything besides DL which would just be a 1x5
I gues this is the QTDDTOTHow much g/lb of fat is optimalI'm cutting and saw 0.3g/lb of bw soe went with that but felt like total shit, I've bumped up to 0.4g/lb and starting to feel normal is this the sweet spot or should I go higher? Still don't feel 100%
>>76711095A lot of people over do protein,I wouldn't go over 1g of protein per pound of lean body mass, 2x that for carbs and get the rest from fatFat is by far the most important macroYour body needs protein but can function normally on very little. Without enough fat, it disrupts most major organs including your brain, skin, heart, liver, adrenal glands and more
>>76710962They're mad they can't talk to them cuz autism lmao>>76710106Squat dead bench and row should all be sets of 4-6, you can add more volume after if you really think you need that
>>76706125if you have a bad back you need to be doing back extensions and you need to load themjust place a barbell in front of the thing and hold it in your handsadd 5-10lbs and do 3x5 like anything elseyou can safely get up to like 2 plate on the back extension and you will no longer have a bad backwhat you can do is alternate your deadlifts and back extensionssquat, deadlift, squat, back extension, squat etc.but yeah greyskull until you stall then GBR sounds great
>>76709442Fucking what lmao>>76709369This is some of the most retarded shit I've ever heard>>76706646After squatting you should be almost completely warned up to deadlift You're already there, you're ready, there's no reason not to
>>76706125If you have a "bad back" you need to work on engaging your core
>>76711117protein and fat are both essential macronutrients>>76711132>if you have a bad back you need to be doing back extensions and you need to load themloading can only come after a few months of building up bodyweight strength or you'll fuck yourself upeven if you start with a healthy back you shouldn't jump into loading right away
What's you guys' opinion on shaving your chest etc?>wait 2 minutes to post>Forget about it scrolling other threads>Wait 2 minutes againshit site
Anyone know some resources for different workouts that are like the 8-6-4-2-2 reps with the percentages? I've kinda always freeballed it but want to look at trying something more structured
Any tips on staying motivated? I feel a bit burned out.
>>76711291>loading can only come after a few months of building up bodyweight strength or you'll fuck yourself up>even if you start with a healthy back you shouldn't jump into loading right awayyeah maybe you're right, I have one at home and was hitting it regularly for months before adding loadbut I mean, holding a 5lb dumb bell would be fine, then a 10lb, etc etc until you can hold a barbellI think progressive overload would be fine in that regard, if anything feels tweaky go bodyweightif it hurts to do bodyweight reps just do bodyweight holdseither way the back extension is magic
Is FBEOD a meme? If not can someone point me in the direction of a good template routine
You seem like the kind of faggots that would know. Does creatine have any kind of benefits for working out or increasing focus?
>>76711132>>if you have a bad back you need to be doing back extensions and you need to load them"bad back" can mean many things, therefore there is not one prescription for a "bad back"
>>76706646Depends on the volume if you squat and deadlift for two sets you can do it or with a lighter load than 5x5 but still getting enough volume through reps. Usual split is Squat + Over Head Press and Deadlift and Bench Press.>>76706125I would recommend adding some kind of a loaded carry to the routine if there isn't one, its good for the back as long as you go with a controlled weight or a lizard crawl as rehab for your back depending on your mobility and back injury levels.
>>76706640use a rower for half an hour at a time it's made my work capacity really excellent
>>76712566Only thing I can see it helping with regarding fitness wise is improving supply of creatine to the body which will help in cardiovascular health and stamina. You can get quite a lot of creatine from daily foods like dairy and meat, things naturally rich in protein are usually also rich in creatine.
>>76706125>Ingridfag>is weak and retardedMany such cases.
>>76712794you aren't hitting them enough arms are a bitch to grow without relative volume to both triceps and biceps, bicep curls and overhead presses in a super set with dumbbells is a great way to chase the pump, a cross body curl should be involved as well, push ups are a great way to target the triceps especially with sphinx push ups and knuckle push ups, bodyweight floor dips can also be very strong way to activate the arm muscles.
>>76712566it's the second most basic supplement after protein powders it has uses for bothif you can afford it, it won't hurt to take and will most likely help >>76712794your progressive overload and proximity to failure?>>76712804>chasing the pump>the other stuff in the post niggerlicious
>>76706125I work in a tiny ass closet watching surveillance camera screens all day. How beneficial would it be to intermittently (as fatigue allows) hold wall sits behind my desk throughout the day? I don't exercise much beyond a weekly martial arts class, so I would assume anything would be better than nothing.Can't do push-ups or anything like that because I have to watch the cameras and my desk is a flimsy piece of shit. Also my boss will yell at me if they review footage from my closet and see me face down on the ground. Also my coworkers leave the floor an absolute mess that I don't want touching me.
>>76713071sounds like a great jobyes any movement will be benefitial, even standing up periodically
>>76713145On paper the job is great. I get paid to basically do nothing but watch the same boring shit every day. On the other hand, the isolation combined with watching paint dry does get to you over time.I'd still take it over breaking my body with a manual labor job or unemployment any day.
Complete dyel here. Why do my finger hurt like a bitch when doing lat pulldowns
>>76713276where does it hurt?I assume you're grabbing the bar with a finger joint?>>76713495you mean a normal grip? no, it's not cheating
>>76713546it's also not cheating, it's a tool for when your grip might be failing but do watch out for imbalances and your bicep tensonand I guess some competitions might disallow it but it's up to their rules
>>76713530I grip where my fingers meet the palm. Then I start pulling down but it hurts there, I do a few reps then stop and my fingers + upper palm are red. My back isn't really activated as much as it could because of this. Are grip exercises like farmer walks useful to help that?
I took a blood test and I have severe deficiency in Vitamin D. Does that influence my /fit/ness or should I just ignore it?
>>76714258Yes, that's why my question doesn't deserve it's own thread.
>>76712623true but in most cases it just means weak low back, weak core, I had a herniated disc and sciatica and everytime I did anything it flared up until I started from 0 and built it upnow I am fine and no longer have a "bad back"
>>76714253you should definitely not ignore ittake 10,000 IU every day for a month and then scale it down to 5,000 iu also take 1 pill of vitamin k2 per dayfish oil can't hurt either
>>76714273I don't feel particularly bad, so that's why I asked. But thank you, I'll take it in account.
>>76714275like the pills with DHA+EPA
I need a recommendation on an exercise bike for my in law before the rainy season starts. The problem is that the person is short. Like SEA short. Are there any exercise bike for someone with a height of a child?
>>76706125>walk after every mealOkay but is it specifically walking? Or will light cardio in general do the trick, I’ve only seen people say walk
