I didn't do literally anything for the last 8 years. Before that I lifted for 7. I didn't lift, walk, do any sports. Do I just go to the gym and start the first SS workout like the good old days, or do I go for some walks to build up some basic body movement? I did some light stretching and bodyweight squats the day before yesterday and I have DOMs.

>>76727002
You only get DOMs when you haven't used a muscle for a while.
Just literally go back and start again but ease into it over the first few weeks. Lower weights, see how you respond. Your body will have changed so it might not like certain movements anymore. You'll just have to figure it out.

>>76727052
>DOMs
>s
Why are you like this?

when are you allowed to use lifting straps?

>>76726959
Are there any real posts on the catalogue? Like I know most of them are bots, but are ANY of them people?

>>76727104
honest mistake anon. I hate it too. Sorry.

>>76727002
As much as the current meta is shitting on SS, it's the best program to put you on a fast track to your former lifts. Start light and do it for about three months or when you beging to stall. Afterwards, decide what you wanna focus on.

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I think I'm beginning to get golfers elbow from lifting. It really only hurts when I do bicep exercises, and a few other things like upright rows. I can feel it when I push in this area. I don't want to stop doing bicep exercises, but don't want to make it worse. Wat do?

>>76727384
Are you stretching after every workout?

>>76727309
I forgive you

>>76727384
That's weird I came to ask this exact question. Except for me it's more like tennis elbow, it's on the outside of my elbow. I thought, OK, I'll just not lift for a while, let it subside, but it's been about 6 weeks and it's only a little better, and I want to lift again. I can feel myself becoming ennoodled.

>>76727112
learn the new traffic laws and pray

>>76727395
No, sometimes on leg day. What do I stretch?

>>76726959
Imagine the logs

I do my routine on a timer. I give myself 5 minutes to do 3 different exercises, one set each. For example, pushups, pullups, lateral raises. I do 5 sets total, so that's 25 minutes to do the whole thing. My progression is the amount of reps. Been doing this for about a year now and it helped me get stronger, but I recently realized that what I'm doing is more cardio than resistance training. Or it's like a mix of both, I guess. Is this dumb? Should I split resistance and cardio workouts or is what I'm doing fine?

Not trying to get huge btw, I'm a 20 BMI calisthenics fag. I'm fine with my current body. Mostly just trying to stay healthy.

>>76727471
It depends on your goals. Are you happy with your current results?

>>76726959
I'm on a 3x a week ULU split, with 2x days of cardio in between, which has been working great for me. Best gains of my life. Don't want to mess too much with it.

But my fucking arms, man. I'm big chested naturally. When I pose in the mirror I see that my arms are pretty ok by themselves, but compared to the rest of me they look like baby-noodles. I do a little bit of arms on both U days, but fuck, I really feel like big guns would hack my physique more than anything else at this point.

What happens if I make the cardio days into Cardio/Arms days and spam the fuck out of arm volume?

>>76727485
Or, alternatively, make that L day into LAA - Lower/Arms/Abs.

>>76727485
Just prioritize arms. Start your U workouts with your arm isolations, maybe add a set of two extra to your exercises.

>>76727476
I mean, yea. A bit more muscle on my arms and shoulders wouldn't hurt, but I'm happy with my current physique. Probably DYEL by /fit/ standards, but that much should be obvious since I literally do not lift weights.

I guess I was just wondering if I could achieve the same with less work by optimizing my routine. I'm probably overthinking this though. I'll just stick to what I've been doing.

I'm going Korea & Japan for 3 weeks soon, I can do a quick FB workout at least once per week to prevent muscle loss, but I'm currently cutting. Do I need to eat maintenance or can I continue my cut? Last time I went to Japan I naturally lost weight because I just didn't want to eat that much (onigiri for breakfast, ramen for lunch and yakiniku for dinner and a few beers was well under maintenance, and then there's the 20k steps per day). But I didn't go to the gym and lost some muscle. Should I make sure I eat maintenance or will going to the gym once a week prevent muscle loss even if I end up staying in a deficit?

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>>76726959
I've got into squats lately, I understand the whole conversation between leaning a little forward versus standing as straight as possible. My question is about your abs during the movement, should I contract them as hard as I can to stabilized the movement? I feel DOMS on my lower abs and I am afraid I am setting myself up for a hernia or something.

>>76727803
Sorta, kinda like if you were bracing to get punched in the gut.

>>76727803
depends on what squat you're doing. Bracing is important for both, but with a high-bar you also want some arching at the expense of a little bit of bracing.

Is 5x5 stronglifts good for a noob? I heard it can be hard on your joints.
Goal is to build purely strength.

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https://bodyrecomposition.com/muscle-gain/beginning-weight-training-4#5X5_Based_Barbell_Programs
Holy shit, this looks psychotic. Do this all in one session, three times a week?

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>>76727384
>>76727400
start with 10 s (many times a day) and slowly work your way up to around 1 min - should go away in 2 weeks with proper care

- rest
- stretch
- comfrey cream

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>>76727398
same here: rest, stretch, comfrey cream - start with 10 s then work your way up to around 1 min (your fingers should point outwards)

>>76727384
fingers should point inwards

>>76727852
Yes it is but I favor Starting Strength. Reason being that those extra two sets on SL won't do much for a noob in terms of strength snd size gains but will add a lot of extra fatigue quickly.

>>76727952
I keep seeing SS getting memed on here. So its actually decent? It looks alright just based off the program alone.

>>76727964
SL is a ripoff of SS. Both are good beginner programs. I tried both. I like SS better.

>>76727964
It's good. Read the whole book, it guides you as you move thru the beginner's stages and have to modify the program accordingly.
Just don't get memed into obesity.

>>76727971
How do you try 2 beginner programs? Legitimate question
>>76727978
>Just dont get memed into obesity
I keep seeing this. Does Rippetoe encourage a lot of bulking?

Also what do you guys think of 5/3/1?

>>76727986
>How do you try 2 beginner programs? Legitimate question
If you really wanna know:
-Started lifting on a bro split. Spent one year doing that and saw little to no gains. Then I had to move. I was unmotivated after the shit results I got so I didn't bother with lifting for about a year or two.
-Discovered SL and decided to give it a shot. Got more gains and stronger in four months than in the other year on a bro split. Had to move again. Life and stuff got in the way. Didn't lift for another year or two.
-Went back to the gym. This time I knew about SS, gave it a shot. Got similar gains as with SL in the same timeframe, but could sustain progress for longer since I wasn't stalling on the last two sets anymore.

Mind you, this happened about fifteen years ago or so.

>>76727986
>Does Rippetoe encourage a lot of bulking?
He used to troll 'hardgainers' (twinky males in the puberty range that wouldn't gain weight) by telling them to drink a gallon of milk per day. Ofc it was taken out of context, and the rest is Internet history.
Technically, he suggests to get to around 20% body fat, and stay there, so if you're fat he's saying to slowly cut, if you're thin he's saying to bulk.
>>76728010
The base isn't good for anyone. The beginner version sucks compared to other beginner stuff. If as an intermediate you throw in enough joker sets to make it make sense, it doesn't look like 5/3/1 anymore.
Still better than not lifting at all, if it clicks with you, go crazy.

>>76727986
>Does Rippetoe encourage a lot of bulking?
He goes a bit overboard with it, but that advice is mostly directed at skinny teens.

>>76728041
What if youre a slightly overweight young adult?
Once again, serious question.

>>76728073
Linear progression strength programs (or any strength program for thst matter) require a calorie surpluss to work. However, if you're just starting out from untrained and are a bit overweight, you could eat at maintenance making sire you get enough protein, and maybe recomp for a couple months. Once you start really needing a surpluss to sustain progress, you can decide what you wanna do.

>>76728073
look up Lyle McDonald's recomp

>>76728080
>>76728140
Is this the idea that as long as you eat your protein macros as a beginner that you can still loser weight while building muscle (as a beginner, of course)

>>76727893
>>76727902
Thanks anon, I'll give that a try

>>76728159
Yeah, more or less.

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OMG my legs are so skinny can I even wear this outside?

>>76727384
deadhangs

>>76728377
Euromutt build

Can you provide a meme picture with wojak: time to start socialising.

he's 30.

Why do people recommend doing cardio in a fasted state? Sometimes I feel like I'm going to faint.

>>76727888
bump for answer

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Y'all shave your chesthair?

>>76728853
No, my girl likes it

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>>76728853
I trim it.

sharp pain towards the middle/bottom of bicep two days after curling + chinups. what is it? will it go away naturally? is it safe to train biceps?

>>76728853
Yeah but calling it hair is flattering. I just grow some pitiful pubes that are the chest equivalent of Shaggy's beard, so I don't have much of a choice.
In a way this cursed genetic is kind of a blessing because there isn't much to do about it, I just shave that shit because it's what I have to do and never give it a thought.

>>76728140
this dude has a blog about his bipolar issues. you fags are weird

How much minutes of cardio would I need per week to maintain good heart health and decent overall stamina, assuming I weight lift 45 minutes minimum 5x a week and don’t really walk that much?
Right now I jump rope for 45 minutes a week but even then has like 1 minute -3 min long pauses so it’s not 45 minutes straight

>>76728942
He does sound like he knows his stuff when he talks fitness tho...

>>76728942
bipolar disorder affects about 3% of the population

>>76728954
That he does.

>>76728951
jump rope is very efficient, intense cardio. imo 45min plus lifting is more than enough to stay healthy

>>76727888
Even at two sets per exercise, that's too much for a single session, imho. It'd be better to split it in two A/B alternating workouts.
Personally I tend to follow the 3/5 rule when planning my programs, with a few exceptions.

>>76729098
>3/5 rule
which is?

>>76729138
3-5 days per week, 3-5 exercises per day, 3-5 sets of 3-5 reps per exercise.

>>76728403
Really? I do pullups once a week, full drop to the bottom. Sets with multiple hand positions most weeks. Usually end with a dead hang, but don't focus on that. I don't recall if I have done pullups since it started bothering me. I can give dead hangs a try I guess

>>76728040
GOMAD was definitely never a troll
>Drinking a gallon of milk a day (GOMAD) is undeniably the most effective nutritional strategy for adding slabs of mass to young, underweight males.

https://startingstrength.com/training/gaining_bodyweight_without_gomad

>>76726959
I was rewatching a few MMA vids and saw alex commenting on one of Blahino's channel and it was pretty funny to see that he used to idolize Blaha

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>>76729579
Forgot the pic, sorry

>>76726959
1. Is there ever a reason to buy weights and equipment new, or should I always be looking for secondhand stuff on FB marketplace?
2. How much should I be looking to spend per lb on dumbbells/weights?
3. Any brands I should avoid or am I good as long as a bench works and the 25lb weight weight 25lbs?

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>>76726959
Should I hope on MK-677 if I'm 19, 6'1, ~145lbs lean, and have been lifting since age 16? I eat like, 3-4k+ calories per day and don't gain any fucking weight no matter what.

>>76727106
when your grip is limiting your muscle training
>>76727471
>Not trying to get huge btw,
don't worry, you weren't going to
> I'm fine with my current body. Mostly just trying to stay healthy.
well then keep doing what you've been doing since it's working for your current goals
>>76727485
>What happens if I make the cardio days into Cardio/Arms days and spam the fuck out of arm volume?
your wrists and elbows explode
if you're doing enough for arms then you just need to wait and let them grow
if you're not doing enough then do more/do better but not through adding frequency
>>76727722
>Should I make sure I eat maintenance or will going to the gym once a week prevent muscle loss even if I end up staying in a deficit?
if that one time workout is intense enough and you otherwise get enough protein (1 gram per pound of LEAN body mass) then you will keep your muscle

>>76727888
beginners don't know how to do intensity so they won't
and considering it's relatively low intensity it'd be fine for a few months
and depends on your goals
>>76727964
>So its actually decent?
no, SS sucks and turns you into a fat t-rex
even if your goal is powerlifting SS is bad
I hate rippetoe
>>76728680
because they are stupid/trying to market "different" shit for the sake of it being different/are malicious
fasted cardio is not better than fed cardio and even if it was it is by such a small margin that it can barely be measured
it is a matter of preference
>>76728902
tendon problem
too much volume/frequency
I'm gonna guess volume
>will it go away naturally?
most likely
>is it safe to train biceps?
when it stops hurting
>>76729599
1.new has warranty and security of not being damaged but is obviously more expensive
2.cheap, as long as the weight is not falling apart/rusting and is roughly accurate weightwise
3.avoid the cheapest shit, chinkshit and no-one-has-ever-heard-of-this-brand brands
>>76729779
you should stop being a retarded phoneposting teenager on my website
>I eat like, 3-4k+ calories per day and don't gain any fucking weight no matter what.
bull fucking shit

>>76727002
I would run SS + accessories+abs +20 minutes of cardio

>>76729779
You need more fat and whole grains and less protein
If you're 10% bf, you can only process about 100g of protein a day
Anything beyond that inhibits weight gain

>>76729599
I would buy a new barbell and adjustable bench
Otherwise just get the cheapest
Weight is weight is weight

I got a 700# half rack from Amazon for $250, standard plates for my adjustable dumbbell handles and also oly bumper plates from Walmart for around $1/lb which is what uses stuff goes for.
I got the "oly barbell set" with the 2 piece barbell for my small Oly plates (wife uses that barbell)
The only other thing I need is a pulldown station and I can do everything I want

>>76728951
I would do 20 minutes of LISS at the end of every workout
It's the most effective time to do cardio and helps with recovery

>>76728680
You should do it fasted and also after eating
One ensures your body uses fat stores, the other ensures it knows how to process food properly
If you're lean, fasted is likely unnecessary

>>76730847
>If you're 10% bf, you can only process about 100g of protein a day
wrong
>Anything beyond that inhibits weight gain
extremely wrong

holy shit what a rtard

>>76728010
The only people who talk shit about 5/3/1 never hit intermediate strength
I wouldn't do it as a beginner

>>76727852
I would run SS but add accessories and abs and cardio at the end
Once you hit intermediate strength (bodyweight bench), you can add sets for mass or run a more advanced strength program for strength

>>76727803
Brace like
>>76727821
But optimizing any squat (low or high bar), your goal is to stay as vertical as possible while keeping weight mid foot
Your hips and knees should be as forward as possible while your whole spine stays neutral and doesn't move relative to itself (from ass to skull) usually dictating tucking your chin and activating your glutes throughout
Lifting shoes like romelos help a lot

T. 4pl8 atg lowbar while <15% bf

>>76727384
Stop fapping with that arm obv

>>76727106
At 2pl8
You still should warm up to grip failure before putting them on tho
At my peak I could double overhand 4pl8, and hookgrip 4.5pl8 then would put on straps for my top sets

>>76726959
Imagine if she gained 40 pounds, mostly in her ass and thighs and then sat on your face haha

>>76730882
Kek
If your FFMI has never broken 15, you really shouldn't be giving diet advice little buddy

>>76730882
145lbs @ 10% bf @ 0.8g of protein per pound (absolutely max matty synthesis) = 104.5g/day
He's actually about right senpai

>>76730904
projection

>>76730904
>>76730908
samefaggot
>He's actually about right senpai
nope, you're wrong
the body can use more protein and it can even use more without negatively impacting other things

>>76730959
my peak ffmi as a natty was 30.1 @8% body fat
Shut your untrained mouth until you actually accomplish something worthy of note

The worst part of/fit/ is that the people who like to talk about this shit just don't know shit. They're just starting out, they listen to advertising instead of people who've actually accomplished what they want and have no idea how the body actually works in this context

I'll listen to your advice once you've broken ffmi 20, or passed 3/4/5 strength

My concern is that not only have you not accomplished either of these noob goals, but that you never will based on the absolute trash advice you give here

>>76727384
it's from wrist flexion u are unwittingly cramping it (muscles responsible for it) with retardo curls and lmao upright rows
but anyways
this will help almost instantly:
https://www.youtube.com/watch?v=Hb8SIrCsesk
buy this plastic cheap shit that's used for measuring grip strength, set it to wide and use as intended - with bent elbow slowly go to moderate number (for you) and slowly back off from it looking at readout, wrist straight

>>76727893
stretching bot is ALWAYS retarded
>>76730056
>stretching is always retarded, tugging on injured muscle is retarded, u are stiff because u are injured - muscle is weak brittle malformed - all of the above and it tightens to defend itself from further injury
>healthy functional muscle isn't stiff, and pulling on passive injured muscle will fuck it up even moar

>>76730976
>my peak ffmi as a natty was 30.1 @8% body fat
no it wasn't

it simply wasn't
by saying this retardation you invalidate every single word that has ever, is actively or will ever leave your rotten mouth either out loud or written down

my advice is: kill yourself

>>76730976
>ffmi 30.1 @8% body fat
you got your numbers the wrong way around LMAO

>>76728010
I run 5/3/1 BBB with opposite lifts, and added an exercise for biceps, triceps and the back. I finish off the workout by doing two sets of high volume isolation for the muscle I did the 5/3/1 sets for.
It's pretty good.

>>76729599
NTA

Dick's sells a 300lb Oly set for about $300. Start with that. Another $80 gets you dumbbell handles and an ez-curl bar. The bar is only 35lbs but it works fine for a home gym. Can add on piecemeal as you grow. You won't beat that $1/lb, even used.

I built squat/bench stands with safeties years ago out of maybe $50 in 2x4's. Started with the 2x4's in a bucket of concrete thing and evolved it from there.

Same with a flat bench - made it out of scrounged pallet wood, some random plywood, and $20 in foam and vinyl from a hobby store. It was sturdy enough to support a car. Ended up selling that during covid after I found an adjustable bench in perfect condition on the side of the road.

From there it's just been adding a piece at a time. Keep your eyes peeled on craigslist and marketplace, diy if you can, and know that sometimes it's better to go ahead and bite the bullet on new than spend hours of your life searching for used.

>>76731027
The problem is that those WERE my stats for my peak day
I was back down around 25 a couple weeks later
You don't know anything about the human body
Stop giving advice ITT
I wasted years of my life listening to retards like you instead of reading studies and going through the scientific process to reach my natty limit

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Haven't worked out in 2 weeks because elbow feels strained.
Tried barbell bench with just 35s and didnt feel good
Lat pull down on a machine doesnt hurt though
Could stabilizers be where the pain is centered and I should do light weight machine lifts because not using for 2 weeks have done fuckall?

>>76731076
Good advice until the build-your-own safety equipment
Amazon has safer equipment for about the same price if you value your time at a measly $25/hr, let alone a real value

>>76731086
>The problem is that those WERE my stats for my peak day
>I was back down around 25 a couple weeks later
that is NOT how the human body works
>You don't know anything about the human body
>Stop giving advice ITT
now say this to your face in the mirror since that's what you should do

>instead of reading studies and going through the scientific process to reach my natty limit
and if you actually read studies you would know that that you are wrong

>>76731096
You do you. I'm supremely confident in my abilities to build, having, you know, built stuff. I keep looking at stands once in a while, and nothing anyone sells anywhere is any better than what I made.

Ideally I'd like to have a power rack or at least a half rack, and those I'd buy, but I don't have the space.

>>76731108
I remodel houses and would never ever casually recommend anyone put their lives at stake like you're talking after seeing some of the retarded shit I've seen behind drywall

I'm also assuming you're going for baby's first 3/4/5 tho which would dictate you need steel or some absurd amount of wood to be safe

>>76731099
This exact post is why /fit/ is garbage
A noob who's never lifted anything notable nor had even mildly remarkable bbing stats doubles down on the absolute dogshit advice he's giving

Ive passed 3/4/5, I've passed ffmi 25
Wtf have you actually done that makes you think you have absolutely any reason to give advice here

Most protein studies are funded by supplement companies and all find firmly what I say and then, if you look closely at the wording they'll say "we don't see why it would be bad to eat 2g/lb of bodyweight" or whatever retarded shit they're hocking

The ones not funded by people selling protein supps, all come in right around 0.8g of protein per pound of lean body mass

Stay small little guy, and please, for all the noobs here, stop posting

>>76731114
If you remodel houses then you should have some respect for the strength of wood under compression. All of my built stuff has been modeled around wood standing upright as the load bearing member. My stands, for instance, at their core are literally sandwiched 2x4's cut to the right length and stood upright. Easy enough to use an excess of appropriate fasteners. Been using them for 15 years, not gently, and see no reason to think they won't outlast me.

Fair enough that people are idiots, though. I've been paid to fix some real dumbassery too.

>>76731140
I'm not doubting you specifically
I'm saying the advice is terrible given that people have no idea wtf they're doing

Can anyone recommend a plan for an "older" lifter getting back into it focusing on aesthetics?

I am 33. I have casually lifted since like 15-16. I was at 1/2/3/4 during my early and mid 20s, then had kids and started focusing less on lifting. I'm average looking. I'm just getting back into it for the last few weeks and benching about 1 plate, squatting 185, etc. So not terrible numbers but not quite as strong as I was in the past, but again just getting back into it.

Tbh, my only goal now is aesthetics. I'm starting a meal delivery service to help keep my diet in check. But I've always done SS-style routines and recognize this isn't the path to getting super aesthetic. What to do? AI routines are all slop

>>76731207
45 here. I'd say get back to that 1234 and then just stay lean - that'll put you above 90% of your peers. Once your strength is set, maximize arms and shoulders.

You're going to need a little more recovery than you did when you were younger, and remember there's no big rush. Rest and nutrition. That's kind of it.

>>76729400
Do you even read what you're quoting?
>adding slabs of mass to young, underweight males.
Yeah, slabs of FAT. Which is an acceptable price if you're an idiot that can't control his diet, but otherwise not worth it.
It was a desperate measure, for twinks that weren't gaining weight on the commonly advised moderate bulk.
If you don't gain weight on a bulk, you're an idiot kid that can't even count calories, so just drink a jug of milk every day and stop bothering the adults.

>>76731207
Start again with SS->Texas Method.
You're already pre-trained, and older, you'll stall quickly. Speed run the stalls, this is to recover your old baseline strength.
From there, define aesthetics. If you're good with 'big arms and upper body, big V-shape, low bf%", then you already have a plan there.
I'd put all lower lifts on the backburner (maintenance, not pushing your maxes anymore), focus on bench press (close grip might be best for this), weighted pull ups, curls, an overhead press (me being me, I'd cheat and go with clean & press because why not), and something for the side delts (upright rows if you can, for ease of loading).
And while you push those lifts up, spend at least half the time cutting hard. You need to cut hard.

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I probably have low T and shit genetics but how realistic are those 1 year transformations. It seems that they gain significant amount of muscle despite doing fuck all. I've been coping with calisthenics and my physique barely changed. Sure, I slightly developed lats and triceps but that's about it but I went from 0 pull ups to 15 so it means that I'm doing something right. Question is, am not training normally or I'm just delusional about one's progress.
Pic related is what I mean by 1 year transformations.

>>76731319
Well, you aren't lifting weights, so what do you expect?

>>76731319
That guy mostly got leaner, he did put some decent muscle mass but the lighting is different too.

>>76731327
I'm coping with a weighted vest of 15kg. Bought another 30kg one so I keep adding progressive overload.

>building back up to my old PB weights after a little break
>doing starting strength but had read a related program called the greyskull LP that suggested on your last set you go to "failure" (where you can tell you won't be able to do another rep with correct safe form ) so that if you manage 7 or more reps instead of 5 you can increase the weight more next time
>doing this with deadlifts at 100kgs , my previous best set of 5 was 125kgs so I expect I'll be able to get 7 reps
>do 7 reps, feel not too tired, go for more reps
>on 10th rep it feels not that heavy, I've definitely pushed harder and accomplished slower deadlifts, feel as tough my form is still acceptable but getting a little tired so decide that will be the last rep
>get to the top of the lift , at the top suddenly feel something, like a little shake or instability
>afterwards it initially just feels like the muscles are worn out
>stiff by the time I go to bed
>wake up and it hurts my lower back to sit, hurts to lean forward, hurts to get up,
>consult chat gpt and think I just sprained the muscle or tendons
>5 days later ask chat gpt again and describe symptoms in more detail and now it says likely bulging disk injury of lumbar vertebrae

I don't have a question I just felt like telling someone and complaining.
I'm just annoyed because I feel like I didn't do anything that stupid. I didn't know that doing more reps was a risk factor for injury when it's a weight that's light enough for you to still move a decent speed and you aren't close to max exertion. my form was acceptable, no bent back.

>>76731207
Madcow or learn Oly lifting. Embrace the strong lower body aesthetic. It's cooler.

>>76731522
>I feel like I didn't do anything that stupid. But you did: going near failure on deadlifts. Deadlifts are a kinda exception when it comrs to lifts because they sorta do not follow the rules other lifts do.
You never go to failure on deadlifts because it means your shit is gonna get snapped.

>>76731545
I was still moving the weight at a decent speed and didn't feel like I was having to properly pull or do close to my max muscle effort . the only way I was near max was that I was feeling a little tired and like I wouldn't be able to brace and tense at the bottom if I did another rep.
I thought that dead lift injuries happened trying "ego lifts" that are too heavy for you to get off the ground or ones that move very slowly
I also didn't know that you can get injured at the top of the lift.

but yeah I should have known I guess.

>>76731132
if only you had the self awareness to realise you're projecting

if only

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How difficult would it be to balance kickboxing 2 or 3 times a week with my current upper/lower twice a week bodybuilding program? Planning on adding BJJ or some other form of grappling in the future too.

Also, how comparable is kickboxing to doing kyokushin and boxing separately? I really like the kicks in kyokushin but the place I'm considering learning kickboxing from is mainly a kyokushin school so I assume the kickboxing I'll learn there will be karate-influenced anyway. I also already have a background in karate but I'm very rusty.

Saw a guy doing one arm deadlifts yesterday. Is there any point at all to this? He was doing one rep and dropping it from the top. Think it was 80kg

Is there any reason to train front squats over back squats outside of variety to keep things interesting?

>>76731815
the point is to get injured I guess
>>76731841
more quad stimulus, less other parts of the legs stimulus

if i can sees my abs laying down with good lighting how much weight till visible abs standing am i close?

>>76731878
1-100lbs
somewhere in that range

>>76731977
alright gonna lose 500 pounds im 600 lbs tyvm

>>76731988
np boss

>>76731806
depends how fatiguing and busy the rest of your life is
What you should do is start off extremely light, loose, easy, low intensity with your sparring . Like you're being lazy and and almost doing slow motion sparring.
Then if at that the end of that week of martial arts and gym your body feels A ok then up the intensity a little, and check again at the end of the week.
I can't compare to karate, only done kickboxing.

>>76730858
>>76731076
that 300 dollar Dicks set is an incredible value. I'm going to get that. I'm too retarded to buld my own stuff unfortunately. And not willing to take that risk.
If you guys have time for more answers:
1. I plan on getting the F22 power rack from major fitness (along with their adjsutable bench). Looks great and like it has everything. How do you feel about it?
2. What do I do about dumb bells? They're ridiculously expensive new. and I'd much rather have a set of them as opposed to adjustable ones.

>>76728377
shorts over pants
lmao what are you doing?

>>76731806
>balancing bodybuilding and martial arts
Hard, not imposdible, but hard. You won't recover properly for either. Bodybuilding will hinder your much needed endurance for MA and in turn MA will hinder your recovery and growth for bodybuilding. You need to prioritize one over the other. Probably you'd be better off doing a 2-3 times per week fullbody sttength training program thatwon't tax you much.
>kyokushin and boxing separatedly
In my experience, not advisable training two striking arts at the same time as a noob. The stances, footwork, mechanics, etc. are different and you'll end up sucking at both.
>karate-influenced kickboxing
Are you dutch by any chance? If so there's this style called dutch kickboxing which takes elements from kyokushin, muay thai and western boxing. Very cool and very though style.
>grappling on top of all of that
Even if you're really ypung and a neet, that's gonna be one hell of a beating. You can't do everything, prioritize.

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I remember once seeing an image of a girl stretching her ultra thick hammies almost vertically while sitting. Anyone has it/remember her name? She's a powerlifter from Alberta I think, Emma and her last name sounded german. Thanks

>>76727384
Eat more potassioum monkey boy

How do i effectively hit both heads of the bicep? Do you guys do multiple curl variations for the bicep? I do hammer curls and incline curls but im thinking of adding another curl variation like preacher curl, is it necessary if i already do incline curls?

>>76732412
>How do i effectively hit both heads of the bicep?
by curling
>Do you guys do multiple curl variations for the bicep?
I do normal standing dumbbell curls and standing dumbbell hammercurls
I need nothing more
>is it necessary if i already do incline curls?
it is not necessary

WHAT THE FUCK
EVERY LIFT I DO GOES UP SLOWLY OVER TIME
I GAIN MUSCLE.
BUT MY FUCKING BICEPS STAY THE SAME AND I'VE BEEN LIFTING THE SAME WEIGHT FOR THE LAST 3 YEARS
WHAT THE ACTUAL FUCK SHIT MAN
I DID THEM 2X A WEEK, 3X, INDIRECTLY, DIRECTLY, ALL IN, EASE IT, DIFFERENT EXCERCISES, HAMMER, PRECHER, MACHINE, GOOD FORM, BAD FORM, NO CHANGE.

>>76732430
And your biceps have grown over time? My biceps are the slowest growing muscle part of my whole body and I always think it's because the exercise, many times I'm stuck on the same weight for 3-4 weeks, I usually did standing curls and hammer as well, is it normal that they grow the slowest?

>>76732542
>And your biceps have grown over time?
well of course
due to progressive overload over time as well as adequate nutrition and rest
>many times I'm stuck on the same weight for 3-4 weeks
not only are isolations slow to progress in weight, you have also chosen an exercise notorious for being slow to progress on (incl. curls)
> is it normal that they grow the slowest?
depends on the cause
is it something basic like I mentioned at the start of the post, is it lack of a training variable, is it genetic?

>>76732093
You can get a set of light ones cheap
Some people like the dbs that'll do 5-55lbs with a turn of a knob but id rather just swap the 1" plates out
When I move I'll have multiple handles and have my common working weights set up to leave
>>76732412
The outer head is what gives you thickness and "the look"
That's why I do mainly heavy straightforward controlled hammer curls and reverse grip EZ curls
If you train volume on overhand pulling movements, your inner head should get plenty of work

abs on squat or dl day

>>76732480
INCREASE WEIGHT AND THEN WORK TO GET THE HEAVIER WEIGHT TO FULL VOLUME

>>76733155
Probably both for different reasons

>>76733158
please elaborate fren.

>>76733162
Hitting abs after squatting is good for spinal decompression and moving the spinal fluid around on top of the fact that abs and connectors are already getting worked when squatting so it makes sense
I like ab work on deadlift day as a counter tension to the posterior chain tightness so my back doesn't want to arch when sleeping/relaxing

You also never want to hit abs the day before legs so if you want to train them twice a week, squat AND deadlift day makes the most sense

>>76733191
Interesting, doesn't quite work with my training schedule though, because I do squat/bench on mon. and thurs. and then OHP/DL on tues and fri.

>>76733198
Bad schedule
Squat deadlift and bench are most important
Unless you're a noob (which I guess you probably are), you want those movements prioritized (first) without hindrance (doing heavy shit the day before)
You should go from squat right into deadlift since you're already warmed up and then keep bench separate IMHO

T 3+/4atg/5+ lean

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How often do diabetics really pee? Preferably answered by actual diabetics, I need it real and raw none of this pc doctor crap

>>76733253
Fucking kek
What's going on with your bladder, buddy?
Do you lift ?
What's your diet like?

>>76733253
yes you should go see a doctor about it

>>76733257
>What's going on with your bladder, buddy?
Probably nothing
>Do you lift?
Yes, regularly
>What's your diet like?
High fiber/high protein
>>76733260
I DON'T HAVE IT I just really want to know about your lemonade

>>76731261
Nowhere in the article does it say it's a last resort. It says gomad is "undeniably the most effective" strategy for putting mass on underweight males. How that reads to you as "only recommended for retard twinks" is beyond me.

>>76731261
>>76733436
You should really read the book you tell others to read:

>One of the best ways to move in the direction of these numbers is to drink a gallon of milk a day, most especially if weight gain is a primary concern. A gallon of whole milk per day, added to the regular diet at intervals throughout the day, will put weight on any skinny kid. Really. The problem is getting them to do it.

SS Chapter 8 - Nutrition and Bodyweight

im looking into taking a nutrigenetic test to accomodate my diet
Are they legit? Any experiencies?

I have literally 1st percentile hand and wrist size. My hands and wrists would be below average even if I were a woman and 6 inches shorter. Otherwise my frame is basically normal.
How badly does this affect my arm size?

>>76728853
nah it's too time consuming and it comes back way too fast. I simply trim it with a low guard along with my abs hair and the happy trail. Girls like the hair but not if it's too much, I had many tell me it looks "dirty" but then the same don't complain when I have it trimmed so.

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OK I am just starting. But how bad is this for /fit?

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How am I supposed to lift weights if basic stretching to fix my anterior pelvic tilt and 50 more DYEL NEET problems makes me so exhausted that I wanna go back to bed and hope I won't wake up again?

>>76733236
>T 3+/4atg/5+ lean
good one, almost made me laugh

>>76733544
>How badly does this affect my arm size?
quite
but narrow(relatively) wrists make it so that your forearms and biceps look bigger
how small are they and what's your height?

>>76733848
you are a 30-something year old skinnyfat with a bit of meat on you
by virtue of starting and actually doing something you are doing better than at least half the board that doesn't train

>>76733873
stop being a faggot and a pussy and a faggotpussy
you're just making excuses and if you really wanna fix yourself then exercise is the only way so do it

>>76733889
>just do it when you can't

>>76733198
Try:
Mon: Bench (main), OHP (second), Chest and arms
Tues: DL (main), Squat (second), Verticall pull, posterior chain, abs
Thurs: OHP (Main), Bench, (second), delts, arms
Fri: Squat (main), DL (second), rows, lower back, abs
Tues: S

>>76733848
The bad:
>skinnyfat build
>pectus excavatun
>bad lower chest insertions
>tiny wrists
>bad overall frame

The good:
>long biceps insertions
>clavicles noticeably wider than hipd
>shoulders poppin' a bit while untrained

Calculate your TDEE, eat at a calorie surpluss (no more than +500 cals per day, ease into it) and lift hard 3-4 times per week. If you follow this, in about a year you should see massive improvements. Godspeed, anon.

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Will I have abs if i lose more bodyfat?

Whenever i work back (mostly lower back with deadlifts and shit) it only starts feeling sore 24+ hours later

>>76734373
If your question is: is this notmal? Yeah, it is.

>>76727104
Sorry. I meant DOM's

How can you tell if you fucked your back doing deadlifts?

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>>76726959
Best pecs exercises? Mine are still small while everything else has gotten bigger.
I bench once a week, I don't think any of the other exercises I do work pecs.

>>76732076
>>76732119
So the sensible option would be kickboxing just once or twice a week?
I'm young-ish (mid 20s) and work mostly remote so I don't accumulate much fatigue outside the gym.
Also, not dutch.

>>76734593
It depends on what your main goal is. If it's bodybuilding, then a martial art 2 times per week is about the optimal ammount. And as for which one I'd suggest you try to get a free trial class for each and go with the one you like the most.

I go to the gym every morning but I also watched some youtube videos about stretching and becoming more flexible.
One guy said it's like working out, except the muscles are lengthening instead of growing.

And that made me think. I'm already trying to grow my muscles at the gym. If I try to lengthen them, will they also grow?

If I stretch daily to become more flexible, will it kill my gains?

Does it make sense to disperse heavy lifts in the workout instead of putting them all at the front like conventional wisdom says? I've been doing pull ups, then rear delts, then rows, which gives my nervous system and cardio a break in between heavier lifts. Otherwise I'd have to take a longer break after pull ups to do rows.

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Noob question, is it possible to somehow target wrists with some free weight exercises? Does it makes sense? I always was a wrislet and wonder if I could make them grow bigger

>>76735048
Just do compound barbell lifts and they'll grow fine.
>>76735011
Doesn't make sense. Unless you're doing some bodybuilding stuff like one body part per day which you seem to be doing. Then there's stuff like supersets or whatever you convoluted.
>>76734963
Stretching is more about the nervous system relaxing and allowing your muscle to stretch out. the muscle is naturally pliable and changes it's length by contracting. So you're my really stretching anything permanently. More so you're relaxing your nervous system into allowing a longer stretch out. If you enjoy being nimble and healthy, stretch the areas that are inhibiting you.

>>76734566
by how long how much and where it hurts and what and in what way

>>76734571
>I bench once a week,
here's your problem
1 time a week frequency is too little for Optimal muscle growth
and what benching do you do because for example a flat bb bench is worse for pectoralis hypertrophy than a flat or incline db bench

>>76734963
>If I stretch daily to become more flexible
yes
>will it kill my gains?
no, unless you pull a muscle or damage it
> If I try to lengthen them, will they also grow?
no, just stretching does not stimulate muscle hypertrophy
([{weighted moving stretching as in the bottom part of an exercise does stimulate it but so does the rest of the rep}])

>>76735048
if you're older than 16 or 18 your wrists won't grow
in fact they barely can since they are made out of bones
you can grow the stuff around them though and your forearms

>>76734014
So more bad lol
But thanks. I'm actually not fat, it's bad posture

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can someone go over my old plan and rate/critique it?
im curious how wrong i was while doing it.

I got massive ache out of sudden in my left buttock during seated leg curls and I initially thought it was no biggie since I was able to do lying leg curls and split squats just fine. But when I tried Romanian deadlifts the pain returned with vengeance. It's weirdly concentrated on the center/upper mid part of my left buttock. Does anyone here know what this is and how can I fix it?

>>76735319
Too much shit. Like waaaay too much shit.

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Is there anything wrong with using squat pads unless I'm lifting very heavy? I'm skinny and the bar kinda hurts my neck and even gives me scabs

>>76731092
you should go to the doctor and see a physical therapist

>>76731092
>Could stabilizers be where the pain is centered
Well, is it? Tell us more anon.

>>76735351
yeah i had a feeling that it was too much. even more so after i recently got on a free program from an app i found which fatigued me way more for whatever reason but had less than half the volume and exercises than i did before

>>76734014
>lower chest insertions

>bad frame
>complements fram

nigga u retarded?

>>76735319
2 maybe 3 /10
>>76735353
>Is there anything wrong with using squat pads unless I'm lifting very heavy?
morons will call you a pussy but that's irrelevant so no, nothing wrong

>>76735353
Never let anyone tell you that you're too safe when lifting, one mistake can put you in a wheelchair even at safe weight, anything that makes lift more comfortable and less likely to fail is a good thing.

>>76735353
It can be veeeery slightly unstable if it's not compressed enough by the weight.
Doesn't matter, if the bar is hurting, fucking use it.
What's the alternative, skip squats? Just be careful about sliding.

>>76733848
you look like me after 2 years of listening to the /fit/ professors

>>76735550
It seems like you wanted to lose weight and not be /fit/ then, losing weight is by far the easiest thing about maintaining your health.

>>76735136
>what benching do you do
flat bb bench

I'm doing the navy method to calculate my body fat%. Do I measure my waist in the morning? Just trying to get the most accurate measurement.

>>76735550
Wdym that they give shit advice?

Is muscle confusion real?

>>76736331
No

>>76736192
Good brother, one point of data is not feasible to any experiment. You need to hold constant data, and the best thing to do for that is to hold consistency of when you measure. Just do it within the same few hours of time every day. It will be more reliable to your body's metabolism for trends. It takes a couple months to get actual trends.

>>76734092
Probably not

You'll have to fat cycle or just grow your abs
So gain and lose again so it's more proportional

>>76733886
Stay smol lil guy

>>76734566
Basically sciatica is the only real sign you fucked up touch your toes for 20 minutes before bed for the next few days and see a chiro if that doesn't fix it

>>76735011
How many reps are you doing that you can't row and then do pullups lmao

>>76735353
Do low bar and gain weight
Pads make squats dangerous

>>76736592
>chiro
no

Can you just workout an iso exercise/small body part on its own on like rest days and benefit equal to if you did it during a full workout?
Like working out calves. I don’t plan to workout Saturday, can I just do 3 sets of calf raises and benefit fully. Every leg day by the end of the workout doing calves feel like a pain in the ass. Or maybe even like just bicep curling as I watch a movie or something..

>>76729400
This is kinda relevant to my question:
>>76726959
>would.
Question(s) though: they’re all sort of related.
1.) I’m having trouble making my caloric goals every day…
In order to build as much muscle as possible, just how far beyond maintenance should I be eating?
If it’s relevant at all, I got my testosterone checked and it’s in the high fucking 1100s and I’m almost 30.
That’s tight and all and for whatever reason I thought maybe it would help protein synthesis or whatever work a little bit harder than the average dude and allow me to build extra muscle beyond the standard x-amount of calories over maintenance.
Idk though I’m not all that smort about working out.
2.) Seeing as I’m struggling to meet my caloric quota each day (protein is no issue, I’ve got that covered), do you guys have any go to recipes for calorie/protein heavy foods?
I love cooking and I don’t just want to fill the void with junk food, which I have been doing but I’m sure is not good for whatever reason.
Could GOMAD unironically be the answer?
3.) My gym is way too crowded and I can only go 4x per week, on the days that they’re open overnight.
On my off days I was considering a calisthenic home workout (I have a pull-up bar) of just like 100x pull ups/chin ups, 100x sit ups (or leg raises, maybe alternate between a few things), 100x push ups and maybe some body weight squats.
Just like right when I wake up in the morning so I don’t feel like shit about missing the gym.
Would this fuck up my gains because I’m supposed to be resting?

>>76736357
Thanks anon

>>76736667
I’m okay if the recipes are just calorie dense but semi healthy, protein would just be a bonus.
Honestly the cheaper they are, the better.
With how badly assfucked the economy is, sometimes protein to cook is stupid expensive.
I’ve been eating a metric fuckload of peanut butter sandwiches because holy shit that stuff is wildly calorically dense.

>>76736607
You can go to a pt instead
They do the same manipulations to relieve pain

>>76736659
As s long as you aren't working that same bodypart the next day

So don't do calves before leg day, biceps before any upper body stuff

180lbs for 3 on OHP today, think I can hit a 1rm of 200lbs before the end of the year?

>>76736659
Sure but some more full body stuff like stretching or foam rolling or mobility or general athletic stuff would be better than just training your calves on off days in my opinion.

>>76736689
Maybe if you gain 10+ lbs of bodyweight between now and then

>>76736698
Nope, on a cut. Hoping to lose 10lbs of my body weight if anything by the end of the year.

>>76736683
personal trainer?
no

>>76736703
Physical therapist lmao

>>76736701
RIP

>>76736708
>physical therapist
yes

>>76736708
So probably not going to happen? 5'11 220 lbs down from 400lbs, wanting to lose another 20

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>>76727384
Consider taking two weeks off from lifting.

any advice for a girl that wants a fat ass and huge thighs but has a l1 burst fracture?

>>76726959
where do you get your pirated fitness programs?

>>76736192
yeah morning is best
after pissin' and shittin'
>>76736659
calves sure but not upper body stuff
your upper body joints are used more and can take less abuse than your lower body joints
>>76737144
you fucking rest, the spine is not to be played with
but if you absolutely had to train because of some reason then you'd need a person or two assisting you in doing cable work and machines in strange ways that wouldn't upset the injury
>>76737232
I don't get fitness programs because I make my own

>>76736592
Will try, thanks.

>>76736331
No as it's usually explained, but thete's some truth to it.
For one, the body adapts to the stimulus so in order to force it to keep growing is by increasing said stimulus. This is achieved by increasing intensity (weight) or volume (sets and/or reps).
Second, the CNS is responsible for the motor pattern recruitment of the motor units. At some point it gets so optimized that the body has a hard time to adapt and grow, so in this case introducing a new movement can provide a new stimulus.
But changing lifts completely every few weeks is mostly counterproductive.

>>76736667
Just lift 4xeeek, that's the most rfficient for a natty. No, your test levels don't count as enhanced. You grow while resting and recovering, if you don't rest and recover, you won't grow.
I never failed to gain weight when I included this shake on top of my diet:
-300ml of milk
-one scoop (30g) of whey
-one large banana
-one tablespoon of unsweetened no sugars added cocoa powder
-handful of nuts
-a tablespoon of natural peanut butter
-a teaspoon of raw, unprocessed honey

>>76734389
Damn
Makes it hard to judge how much harder i should actually be pulling then.

>>76737529
You're probably pulling as a hard ss you need right now. Are you making consistent progress?

>>76737487
>Second, the CNS is responsible for the motor pattern recruitment of the motor units. At some point it gets so optimized that the body has a hard time to adapt and grow, so in this case introducing a new movement can provide a new stimulus.
yeah, no; you can go from from dyel to genetic limit with the same few exercises with no issues

>>76737620
You can, but when progress becomes a slog, introducing variations is more efficient.

Newfag to /fit/, not sure if I should really be asking here or a doctor or something. I've been constipated pretty much my whole life, what are some powerful laxatives to kick my gut into gear

>>76737826
You should consult a doctor first, plus objetively reviewing your diet.

Thoughts on doing shoulders on lower days if I wanna do an UL split? I don't want my upper days to be too long

>>76737914
so instead you want your lower days to be too long?

How bad of an idea is it to hit a (relatively light) lower body sesh soon if I'm going to a hardcore show tonight?
I did this once before and kinda regretted it because my lower back was sore the whole show, I couldn't even two-step properly but that time I was doing deadlift singles and doubles before the show. This time it's pause squats with ~85% of my non-paused load and some back extensions (plus some easy machine isolations to like 2 RIR), so I should be less fucked up.

>>76737914
Depends on what you're doing for shoulders. OHP after squats (especially front squats) are probably not the best idea. Upright rows after deadlifts are doable if the upright rows are light enough. Seated shoulder presses and lateral raises should fit right in.

My delts suck so take my advice with a grain of salt.

>>76737676
>>76737620
Progress doesn't become a slog if you're continually progressively overloading

>>76737928
>should I exhaust and tire my muscles and tissues before a demanding event? even though I've done it once before and suffered for it?
are you a child, a woman or retarded?

>>76736730
It's never worth it to try to lose the last 20 lbs
Between physique weight misconceptions and conditioning about "normal" weights, lifters should just stop and realize their ideal physique weighs 40-80lb more than they think
Focus on staying this weight while leaning out

>>76737933
Hardcore dancing isn't particularly demanding. Catching fatass crowd surfers is a lot more taxing.

>>76737934
>lifters should just stop and realize their ideal physique weighs 40-80lb more than they think
absolutely not

>>76736667
"Having your protein covered" doesn't fucking matter if you aren't getting enough carbs and fat
Your body's synthesis maximum requires fat fiber and carbs to make it all happen
So if you're not eating enough calories, your body can't synthesize its potential protein

If you're lazy, eating drive thru burgers (DO NOT ORDER ANYTHING ELSE) is the easiest way to get good macros and calories
If you can stomach GOMAD, I would do 2% or whole
With fair life and Aldi's knockoff, you have a lot of options to make your macros

Your body's maximum protein synthesis is 0.8g/lb of lean body mass
So if you're 180@10% body fat, you don't want to eat over 130g of protein per day
The farther past that number you go, the harder it will be to gain weight

I passed an FFMI of 25 never eating over 0.8g/lb of LBM and I truly believe that's part of the natty equation

>>76736703
>>76736607
Stop responding to me bitch

>>76737936
Stop responding to me bitch

>>76737951
shut up nigger

>>76737914
If you have a day between shoulders and upper it should be okay
I would do upper compounds then upper isos with legs so your bench is less likely to suffer

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Honest question, did she do it natty?

>>76737953
Post your squat/dead/bench or stfu

>>76737959
>>76737959
I wish she hadn't
But if it's over the course of a year, it's totally doable
She mainly just lost fat

>>76737925
Well, it'd be 7 exercises for each session. Something like this is what I have in mind rn:

Upper:
Incline DB bench
Lat pulldown
pec dec
upper back row
Preacher curl
Tricep pushdown
Hammer curls

Lower:
Hack Squat
RDL
leg ext
leg curl
Some ab exercise
Shoulder press
Lat raise

Can someone explain why every set of every workout shouldn't be to failure? This is what I've been doing, and my reps keep increasing week by week, but I'm probably not really past newb gains yet.

>>76737972
You're really drinking the /fit/ smolboi juice huh

I would do this:

Barbell Bench
Barbell Row off floor
Chest accessory compound movement
Pullups
OHP
Upright row

Legs:
Real squat heavy
Real deadlift heavy
Real squat light
Good mornings
AB work 60 reps
Slow controlled heavy hammer curls (add sets for volume)
Ez bar Skullcrushers

Rest day

You'll never change your body dramatically doing the easy version of every lift

>>76737984
Add shoulder flies to the end of leg day
Forgot them

>>76737984
Thanks bro I'll do all of these for 8 sets & 20 reps to get functional bulky muscle. Might throw in some finishers to milk the microtears.

>>76737984
What's the point of doing heavy and light squats in the same session (unless you mean like sissy squats which are barely squats to begin with)?

>>76737983
You should always train to failure all the time
Nobody who's actually large and natty says anything otherwise

If you're cutting, you still want to lift heavy to failure but should cut volume too

The big misconception about "getting burnt out" is everyone's lack of recovery Focus
You have to eat more real food the stronger you get while going to failure
You need to do LISS cardio to help your cardiovascular system recover which also helps your muscles recover

At my bodybuilding peak, I would pull 3-8 rep deadlift max over 4.5pl8 AFTER going to failure on 3 sets of squats over 3.5pl8
Then I would do accessories to failure

I had to eat over 5000calories a day of real food (no supp slop) just to be able to lift the next day
Istruggled to eat enough to stay at 15% bf through my last bulk before I optimized to my peak stats

>>76737972
if you squat and rdl you don't need the machines
if you want hypertrophy then shoulder pressing is unnecessary
you don't need two curl variations in every workout especially if you did your rows with a neutral grip on cables for example

>>76737984
wow that's terrible

>>76737983
you can go to failure on every set if you do 1-2 sets per exercise
if you do more sets then you're just throwing fatigue and stressat your body for no reason

>>76738005
>You should always train to failure all the time
definitely not

I almost responded to the rest of the post but I read the last two paragraphs and realized you are a retarded niggerfaggot

>>76737987
Kill yourself
I told you to stop responding to me bitch
Still haven't seen your s/b/d

>>76737997
You want to always be increasing strength whether your goal is strength OR size
So you squat your 3-6 rep max, then deadlift your 3-6 rep max while you still have gas in the tank and then do your volume work (like 3 sets of 8) on squats since they hit your quads and hams and everything else and will help stop the natural tension imbalance (overtightened hamstrings) that come with modern life (sitting down)

It's basically the easiest way to get big and strong

>>76738009
>Do rdl

Peak retard
What's your squat/dead/bench

>76738013
>76738017

how is this nigger SO retarded
he has to be indian

>>76737983
newbies can't actually train to failure.
when you're more advanced it's dangerous on certain lifts and too fatiguing once you are lifting heavy weights.

>>76738020
You can't even bench lmao2pl8
You shouldn't be giving advice in these threads, child

>>76738023
>You should stop progressing at some arbitrary point because it's tiring
Are you fucking retarded lmaoooooo

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>>76737959
no, i couldn't achieve that in 5-6 years

>>76738023
Jesus Christ
Do you actually believe this??
You think training to failure is dangerous?
How fucking small ARE you bahahahahahahahahahahahahahahahahahah

this is basically the medical advice board amirite? the skin on my dickhead is cracked and wrinkly (yea im circumcised, but some other circumcised dudes have a smooth head) is there any way to reverse this so the skin is smooth? ive tried applying keratin lotion every morning but i havent seen beneficial progress in a few months. any ideas?

>>76738034
Do you drink alcohol

>>76738037
Stop fapping, eat more fat, do more cardio

>>76738038
Not as much as I should

>>76738045
A couple drinks erases a week of progress
Sugar can also be a hindrance to gains depending

>>76738039
i already do all of this i dont think eating more fat is going to repair cracked skin

>>76738037
creams are the only soultion outside of covering the head with something soft and maybe even moist so that underwear doesn't rub it more

>>76738091
What do you think the body uses to moisturize the skin? Protein??? Lmaoooooooooooooo

>>76737929
Do you think you can add weight to the bar at regular intervals for ten years straight?

>>76738175
Look up periodization
Yes
It's how people bench 4+pl8

>>76738182
>It's how people bench 4+pl8
that's called weighing 300lbs or steroids

>>76738190
Figgy doesn't roid
Also, if you're 6'6, your ideal physique weighs 300lbs
Stop coping so hard, it's ruining this thread

>>76738023
>newbies can't actually train to failure
Maybe I'm misunderstanding the concept, but shouldn't it be easier?

>>76738182
Why don't you try yourself, figgster? Conjugate is king.

>>76736581
What is "fat cycle"?
Do i need to bulk or can i get ab noob gains if i start working out abs? Recommend any exercises for stomach muscles?

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Is trying to fight the baldgoblin a losing fight?

How long should I abstain from training after aggravating/straining a muscle?

I'm on a cut doing Upper Lower 4 day. Is it okay if I do 100 pushups and 100 pullups a day? Really trying to main my db incline bench which is at a shaky 40kg.

>>76730761
Based answerer

>>76738651
just don't be poor and you can get a good hairtransplant that makes you look human again
>>76738657
depends on the type and severity of injury
it should mostly heal first
then you rehabilitate
then you do light loading
then you progress
>>76738675
>Is it okay if I do 100 pushups and 100 pullups a day?
why would you?
do you want to hurt yourself or are you clueless?

>>76738788
>why would you?
Just more cardio I guess? More movement. I already do 10k steps.
Is it bad to do a bunch of pushups a day? Even on rest days?

>>76726959
how to bang a girl from boxing class without making it awkward when she inevitably has a bf

>light loading
The thing where you would use babby weights (2-5kg) to do the same moment to get muscles gradually used to it right?

Should I have dedicated training day for Abs or do couple of sets of one Ab movement at the end of normal gym days?

>>76738920
You should not have a dedicated day for training abs

>>76738812
>Just more cardio I guess?
then go for a walk/run/cycling/swimming/jumprope
>I already do 10k steps.
good
>Is it bad to do a bunch of pushups a day? Even on rest days?
yes, even at maintenance calories or in a surplus that many pushups and pullups would be hard on the joints which really need to rest
your upper body joints are nowhere near as tough as your lower body joints and they can't handle as much
and then you add in reduced recovery capabilities which come with a deficit and you've got a recipe for joint problems
which suck, I know from experience
>>76738857
>bang a girl from boxing class without making it awkward
>without making it awkward
you don't, unless she finds you extremely attractive and makes the first move
>>76738900
yeah pretty much, after rehabilitation makes sure you are ready for exercising you start out light and build back to where you were
"light" is relative to injury severity and muscle injured
>>76738920
goal with ab training?

>>76738990
>goal with ab training?
Better core strength and good looking abs

>>76738990
>you don't, unless she finds you extremely attractive and makes the first move
have a top 10% physique or maybe higher, been training for 10+ years but am short
but she's hardly even 5ft so maybe that's not a huge factor
you mean making the first move as in asking for a number or something?

>>76738990
>with a deficit and you've got a recipe for joint problems
>which suck, I know from experience
Okay
I guess I'll just carry on 10k steps + deficit then. It's been going well since my pants are getting baggy at the waist but I've been getting more and more interested in calisthenics as of late.

>tweak lower back a little
>deadlift anyway even though back isn't 100%
>don't even deload
>back feels slightly better
is there an explanation for how this works?

>walking after eating
Is this even all that necessary or helpful if you already have a regular lifting/cardio routine throughout the week?

>>76738651

Is this a joke?

>>76739032
if you have the time and energy just hit abs after your normal workouts
and if you feel like you can add abs on a rest day and can recover nicely then add that
typical hypertrophy reps and sets 8-12x3 and of course progressive overload and proximity to failure
abs are easy to hit failure with so your last set could be to failure
as for exercises cable crunches are great, lying and hanging leg raises, dragonflys
>>76739044
no, first move as in showing she's attracted to you
if you're actually >top 10% physique then you should know the signs of attraction
>>76739139
>but I've been getting more and more interested in calisthenics as of late.
start by throwing in pullups during your upper/back days
maybe some pushups after benching as a finisher of sorts

>>76736667
I'd add a cup of milk with every meal and adjust based on if you're gaining weight or not

>>76739326
>no, first move as in showing she's attracted to you
i feel like she's already shown some but
1) it's a group setting which i am not used to, only been going a month and am much more comfortable solo going to lift weights than train in a group boxing gym
2) being a group setting she often wants to partner up etc. but like i said she's short and i am too so it works out well height wise and makes sense to pair up in that way
3) only way i have of contacting her is a class group chat which isn't active and don't have any socials

>>76739384
>2)
not enough and as you said the height match is probably more likely
>3)
defnitely do not try to hook up over a boxing class group chat

keep going to the classes and try to gauge how or if she is attracted and then if the moment is right after a class ends say something about going out and see how she responds but a month is too early I think

>>76739400
>not enough and as you said the height match is probably more likely
not enough as in pairing is not enough of a signal? yeah i agree
definitely wouldn't try over gc just meant my only contact with her would be dm'ing her from there which i wouldn't either unless i had a reason to
>a month is too early I think
think this is what i needed to hear, i'm not in a rush or anything don't mind being single but this is reassurance

>>76737510
So the four days are consecutive, unfortunately.
I should’ve mentioned that.
I’ve been trying to give myself enough time to rest so I’ve just been doing
>monday, bench press like a mothefucker (incline, decline, regular)
>tuesday, rows, pull ups/ chin ups, lat pulldowns (regular and iso) + the crunch/ab machine 3sets 10+ 1 until failure
>wednesday rest day
>thursday bench bonanza again but go hard as a motherfucker because I’ll be resting
I bike a lot and live atop an absolutely insane hill so I count that as cardio/legs.
I’m happy with my legs as is, and am really only trying to grow my upper body (chest and delts really, my tris and bis are looking fantastic from years of pull ups/chin ups and I’m satisfied with them. Arm gains from benching are a bonus)
I’d like to incorporate OHP into there somewhere, too. For delts.
But I’ve had a million shoulder injuries/dislocations/breaks and fractures and am trying to consult a physical therapist before I go and fuck myself up desu
>>76737946
Ok, thanks.
I did realize that I needed those things, but could anyone recommend a decent (free) calculator (or app, but just an online calculator would be preferred) to help me figure out exactly how much of those things I need so I can keep track of it?
Also, I tend to just eat an absolute fuckload before I go to bed because I’ll have forgotten to do so during the day.
I know that spreading your meals out is preferable, but I also heard that protein synthesis mostly happens when you’re asleep.
Am I fucking myself over crazy hard by doing accidental omad?
re:gomad I have absolutely 0 problem drinking a gallon of milk per day. ez pz for me.
Currently I don’t really have a diet, which I know is fucking up. I’m trying to make one.
After I finished my insane initial cut, I kinda just started eating whatever I wanted again + protein and things have been going okay so far but I want to pay more attention and make the best use of my time and efforts.

>>76739622
Also making a consistent diet is a little difficult for me because I am so fucking broke and I have to center my entire grocery shopping around what is and isn’t on sale, there’s not a whole lot of consistency there.
I’ll probably look into some bean dishes (I can soak them myself) and math out how many rotisserie chickens I need per week (making stock with the leftovers).
Idk, I gotta sit down and actually create a diet plan.
Any suggestions are welcome, I am not afraid of cooking/meal peel, as I have worked in kitchens my entire life.

>>76739638
*meal prep. My bad.

>>76739153
Half the time, lifting anyway is the answer
Always warm up first to feel it out tho
It's a combination of nerves, spinal fluid and local muscular tensions

>>76727964
SS + accessories and cardio while at a surplus is ideal for overall gains for every beginner
Only bitchboys who are afraid of work think otherwise

>>76738346
You need to gain fat now that your hormones are better so that when you cut again, your stomach fat will be more even when lean

>>76738920
Abs after legs, never before

How many sets per muscle should i do in a day?
Currently, my push days consist of bench, close grip bench, lying extensions, and landmine presses for day A and incline db bench, ohp, rope pushdown, and dips for day B. Not sure if its redundant

>>76740996
any pulling? these are all/mostly push

>>76741053
i only wrote out my push days, but heres my pulls if youre interested, 3 sets of everything
>Day A pull
Deadlift
Barbell row
Pull ups/chin ups
Machine reverse fly
Preacher hammer curl
>Day B pull
Wide grip cable row
Close grip lat pulldown
DB pullover
Incline curl

>>76740996
>>76741149
3 sets for main movement/compound
1-2 sets for isolations

do for a month
adjust if necessary

>>76736814
I did this, 2 weeks turned into 4mths. Was hard to get motivated again

>>76741168
is 1/2 sets really enough?
I used to do 4 sets for my main movement and 3 for everything else, stopped because the 4th set would usually just be too fatiguing for the rest of the workout

>>76741178
push A
you bench - this hits triceps a bit
you cloe grip bench - this hits triceps nearly as much or just as much as a tricpe isolation
you do extensions - this hits the triceps directly
and so you don't need that many
same goes for push B and
pull A chinups hit the biceps as well as close grip lat pulldowns on day B

so yes, it is enough but you should still try it and see where it gets you, like maybe on one of the days you feel like you can do a bit more or a bit less and you adjust and see if it works and if it does then that's good

>>76741195
Pretty much this. If one day you feel like you're cooked after the third set, move on to the next exercise. If you feel you have more in the tank, you do the fourth set.

I can only do 5-6 pullups max
Want to increase this number
Should I follow a program like the one on the site 50pullups (basically spam a lot of sets but all of them 2-3 pullups only), or would it be simpler to start with chin ups which are easier and then eventually transition to pullups

>>76741600
You either need to add weight or add sets
Bands to get more reps help some people but I would say it's better to do the other 2

what's the point of a """pump cover""" anyway
i get too sweaty wearing a hoodie

>>76726959
Is 4 week clean bulk and 2 week aggressive mini-cut a good model?

What do you think of vitamin A and vitamin D cream? Is it good for the skin?

>>76741719
body dysmorphia
>>76741800
model for what?
and no, it's not

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why is his lower chest are like this? Is this lack of downward fly movement?

>>76742119
saar...

>>76742186
ye, I'm thirdie but not yeet

>>76742189
genetic muscle insertion or it's because of the pose
find another picture
and downwards flys would not fix that or do much at all

I've been doing 3x8 one arm pushups (feet together, not the easy legs spread shit) once a week for months. Just for maintenance, as I have no desire to move on to a harder version. Today I failed for the first time. During my first left hand set I set I started feeling pain. Not an injury kind of pain, but rather an "I'm barely holding this shit together" pain, like when you're lifting a barbell too heavy. Couldn't do a second set. Is this normal? I'm not sore now, just barely.