https://www.youtube.com/watch?v=r7bYqYtLaKI

>>76756803
Please, tell me that the dude who keeps answering every single question in these threads is not Blahino.

>>76756890
A. Fer. Mative

Hemingway won. NH lost.
Hemingway used his contacts in the Trump administration to get NH deported back to Algeria. Non-negotiable.

How do I progress from nothing to a pull-up?
I have a bar at home, not spending any money on g*m.

>>76758820
If you can't do any at all, use a stool (or chair, etc) to get up to the bar and slowly descend while controlling your descent.

File: 1750426607918248.jpg (41 KB, 670x549)

41 KB JPG

I have seen this guy on Facebook. I didnt think there was any way he could be doing this for so long and look this shit.

File: file.png (126 KB, 443x380)

126 KB PNG

https://www.youtube.com/watch?v=VQOK4HKb-ew

WHO DO YOU THINK THIS IS THERE

>>76760581
HELL GOD BABY DAMN NO

File: mqdefault.jpg (10 KB, 320x180)

10 KB JPG

does 1/2/3/4 count if you couldn't hit them all at once?

>>76756890
The mass replier very well could be

>>76762123
You should really be aiming higher than beginner stats anyway

File: creatine.jpg (229 KB, 570x777)

229 KB JPG

Why does my creatine say to do a loading phase, but the loading phase is the exact same dosage as the maintenance phase ?

>>76762156
desu don't think I will ever hit 3pl8 skwat. bench was always stronger than and have groin pain when hitting it frequently

>>76762182
20g for 3-5 days or something then 5g after

You'll get the shits loading but then you won't get them every day like happens with a lot of guys

>>76762217
Sounds like you need a form adjustment or better footwear

I've been feeling less and less the need for rest days due to lack of doms. I've been training hard as ever with my weighted pullups, weighted dips and have even incorporated new exercises like good mornings in my routine yet it's hard for me to justify skipping the gym for rest when I don't feel the need to do so. Could it be that I'm not pushing myself hard enough?

>>76762545
The only true mark of progress is moving more weight more times
If you aren't doing that, you need to figure it out
Then, as long as you're moving more weight more times all the time, it doesn't matter what you do

DOMs, "feeling it" "burning out the muscle" none of that shit matters
It doesn't mean anything

what do we think of wendler's 5/3/1?

>>76763034
it's awful. practically all of it is junk volume with super low RPE, you're just autistically calculating a bunch of percentages that don't matter because it ends up doing variations of 5 reps at RPE 0
>uh actyallu you need to do the ballsgargler supplemental template as explained in 5/3/1 edition 4 page 354
if the program was good you wouldn't need 4 books and 300 pages of templates to make it work. in reality you need to add so much shit on top of it in the form of supplemental, accessory, joker sets, leader/anchors, that you're essentially doing an entire program on top of your program.

Asian girl I vaguely know from work has messaged me twice over the past couple of months saying 'hey anon', then when I've said 'hey how's it going' she blanks me both times. Is this some weird asian autism or an awkward mistake. I'm married and 10 years older so really unsure on what she wants.

can someone please give me a link for UFC 321?

>>76756803
Buying the whole chicken is more cost efficient than buying a pack of chicken breasts and thighs, right?

File: sportsurge.png (1 KB, 209x40)

1 KB PNG

>>76763142

>>76763277
Thank you, just heard it was no contest. So happy I didn't pay for that shit

>>76763303
> So happy I didn't pay for that shit
I don't understand how anyone does

I somehow hurt my lower back, it’s fine normally but it hurts if I try to squat or deadlift, it’s been around 2 weeks and still hasn’t recovered.
Can anyone give me a good upper body routine I can do while waiting for it to recover? Maybe a 2 day or 3 day a week one. I normally mainly do compound lifts in a full body workout so I’m not too knowledgable on accessory work.

>>76763034
It seems to work for everyone who's tried it and you can apply the principles to any single lift within other programs
Most people don't like it cuz the basic schedule is boring

>>76763081
Just be nice and don't cheat

>>76763569
Look up stretches and physical therapy movements for your specific pain

File: Capture.png (82 KB, 310x246)

82 KB PNG

>>76762525
>form adjustment
tried a million. front squat, high bar, low bar, parallel, atg, partials, toes pointed every direction, every leg width
>footwear
tried in vans, barefoot, and even bought oly shoes to see if it would help. didn't.

>>76763148
Do the math for the prices at your particular grocery store. Keep in mind the whole chicken also comes with stuff like tenders and wings. The bones can be boiled into broth too. If you buy breasts or thighs on their own, you're paying for the convenience.

My cortisol is very low (58 nmol/L). Should I start skipping cardio? I am not giving up my lifts.

inb4 doctor, he is a moron and will tell me to live less healthy or some other stupid thing.

>on a vegan keto diet as of today
>4 servings of green beans with a few carrots and maybe a few potatoes for breakfast. I didn't actually eat that today but I easily could've and probably should've
>lettuce wrap with 1 serving of spinach with some pickles onions and green peppers for brunch
>salad with 4 servings of spinach and some grilled cabbage onions green peppers for lunch
>my carb meal was 4 servings gnocchi in the evening
>onion mushroom garlic kimchi and artichoke stew for supper
>3 sticks celery with some hommus for dinner
>banana for desert
will I make it bros?

When do I know to increase the weights and if I do reps until failure and I'm not sore the next day does that mean I can keep working out the muscle or do I still need to rest?

>>76764445
not to mention I also drink 10 servings of pure juice a day and also get 20-30g from my protein shake

>>76764449
if you are able to do 10-15 reps of a weight and be close to failure then that's probably best. If you aren't sore the next day then you should be working out harder.

>>76764461
>10-15
Total or paired with 4-6 sets?

>>76763911
>Just be nice and don't cheat
And keep a polite distance

>>76764449
Use double progression: establish a rep range for all your sets, let's say 8-12. If you get at least one set to the top range and no sets fall hellow the lower range, increase weight next session.

I'm doing Rear Delt Flys, Lateral Raises and OHP twice a week. DB Pullover, Dumbell Rows, DB Bench and Incline Bench once a week. Should I be doing shrugs to isolate traps or do the above cover it enough?

>>76763929
Okay, so did you see a physical therapist about how to resolve it?

You should be activating your glutes and your groin should not be retracting
So only shoes, heels shoulder width, toes out, use your glutes, not your groin or inner thighs

You can't achieve greatness without a large amount of problem solving


>>76764373
Train more volume and do more caffeine and less weed

>>76764456
>>76764445
This shit sounds retarded
To get huge, you need carbs and fat
It sounds like you aren't getting anywhere hear enough of either

>>76764449
You should be training sets of 5 on all the big compound movements SS or SL style
When you get a weight for 3x5 or 5x5, you move up, and then when you can hit all the reps for that weight, move up again

>>76764826
>8-12 reps
He's a novice
That's progression suicide

>>76764871
As long as your deadlift is staying proportional to your flat barbell bench, and your barbell row stays proportional as well, you should be getting plenty of trap work for that
When I could pull 4.5pl8 for 7, my traps were huge

File: 965966569.jpg (243 KB, 1657x921)

243 KB JPG

i just found out today my wingspan is longer than my height should i use dumbells to bench? what else should i do with this newly gained knowledge, i like deadlift.

>>76765376
I'm like that
Got past 3/4/5
You need to know that you have some advantage on DL but a disadvantage on bench
Swapping to dumbbells would unironically disadvantage you more tho

When I bench, I arch a bit and then the bar touches my chest at my nipples to get full pec activation

For deads, squat first then deadlift and then your dead should easily keep pace with your squat

So, I'm going to start a job where I am uncertain of the physical burden on my body.
Should I work out before work or after work? Should I keep my rest day on the weekend or put it on one working day?
I do weights one day cardio the next (1, 2, 1, 2, 1, 2, Off)

>>76765236
>>76765236
never saw a PT (dunno how expensive that would be), maybe a good idea eventually but I think it has something to do with pelivc alignment. My standing neutral position has a little bit of anterior pelvic tilt and when sitting has a posterior pelvic tilt. doing PT drills from youtube I have popping and grinding in my hip sockets.

>>76764350
>whole chicken comes with stuff like tenders and wings
nice

>>76765436
I think you should take it easy for a day or 2 before your first shift, and perhaps go a little lighter for the first week as well. That should give you the ability to gauge this for yourself.
Because what am I gonna tell you about when to work out? I don't know you, I don't know if you're a fedex driver with a bad back or a bank teller with sore feet from a long shift
So just don't go balls out at the gym for week 1 and then you'll make a good impression and will know when you should schedule your routibe

I'm getting a mechanical treadmill for walking while I'm desk-working.
How many steps/hours should I walk in average a day?

>>76757395
NH is a lolcow arguably worse than Blaha

>>76758820
Easiest way would be doing lat pull downs until you can do bodyweight for reps
You can buy resistance bands for assisted pull-ups

>>76762123
No

>>76762217
Sounds like you either have some bad muscle imbalances or bad form
t. injured my knees twice on squats from bad form and YOLOing heavy weight

>>76763034
It’s ok, decent program for late-intermediate strength lifters but that’s the only group of people it’s good for. Juggernaut Method is the superior training max program

>>76764871
Rows + deadlifts are enough to make your traps explode, no need to do shrugs

How do I stop having program adhd? I can train 4 days a week but I keep changing between push/pull, UL and bro splits
I enjoy bro splits the most but sometimes feel like the frequency isn't enough, where as push/pull and ul feel kinda overwhelming and take too long so I tend to lose focus halfway through the workouts

>>76765685
I'm in my thirties and in basically good health.
I don't know what the job is going to be like, but it's in construction inspection.

>>76756890
I am not him
>>76758820
negatives and band assistance
chinups are easier than pullups and the strength transfers over
>>76762182
>>76762525
"loading phase" is a meme designed to make people go through their powders faster
the muscles will fully saturate all the same and since you should be talking creatine all the time it doesn't matter if you reach saturation faster or slower
>>76763569
www.youtube.com/@lowbackability
>>76763148
significantly
and you get all parts of the chicken and can(should) delicious make chicken broth
>>76764871
if you row with proper form then your traps are getting plenty work
>>76765376
if you want chest hypertrophy and you have long arms then everything will be better than a barbell bench
>>76765702
>How do I stop having program adhd? I can train 4 days a week but I keep changing between push/pull, UL and bro splits
you are slowing progress and gains massively if not completely by switching programs constantly
>feel kinda overwhelming and take too long so I tend to lose focus halfway through the workouts
fucking zoomers man
if you want short workouts then you're gonna have to do huge intensity like rest pause sets or dogcrap training

I recently heard about a rather unconventional training protocol. The idea is this: you take a load corresponding to your 8-10 RM, and do 6 sets of just half of that (so 4-5 reps per set), BUT you do this 5 times a week. Apparently, since the load is far from maximal and each set is far from failure, you can keep the high frequency and weekly volume, which supposedly results in great hypertrophy gains.

Seems too easy to be true, plus I never heard of such approach before, so I'm highly skeptical. What do you think?

>>76765818
Bullshit

>>76765818
>30 sets per week at 75-80%
lol

>>76765702
Consistency is what builds greatness, not retardation

If you're past intermediate (you're not) it doesn't matter tho

>>76765765
>Loading phase is a meme
Some people legitimately need it so they don't get the runs every time they take it
You don't need the loading phase and consistent dosing, but a lot of guys do.

>>76765818
Oh yeah, when you're roiding, you can do whatever you want and get huge
You don't even have to lift

Is skipping rope worth it?

>>76765818
>you can keep the high frequency and weekly volume, which supposedly results in great hypertrophy gains.
opposite from what works
literally ass backwards

intensity and proximity to failure combined with progressive overload make you grow
not pissing about for lots of sets

and as >>76765889 says, with roids you'll grow from any training
as for the creatine indigestion, it can be fixed with micronized creatine or creapure or split dosing across the day, haven't heard of anyone fixing it with a loading phase

>>76765957
good cardio, can be done inside

>>76766045
>Creatine
That's because people won't cycle off, load, and then go back to super regular dosing

>>76765888
Each with 5-6 RIR, though. Doesn't seem unsustainable.

>>76765957
I think so. Cheap buy in, can be done almost anywhere.
Is it the best or the beat all? Probably not, but...beats the hell out of doing nothing, no?

>>76765714
Oh bro I don't think it'll be too hard on you if you say you're reasonably fit, ime you have nothing to worry about as an inspector

Is repping 225 bench over time enough to have decent arms/chest?

File: Bianchi_girl_drawn_by_melkokan.jpg (549 KB, 829x1220)

549 KB JPG

I won't have access to a gym for the next 6 months, so no barbell/leg press.

How do I (safely) grow my legs with just dumbells (up to 60kg per handle)? Any routines? I'm also training bike sprints the next 4-ish months
Feel kinda lost without squats

>>76765701
NH has hair, is younger and makes more money out of his grift than Blaha. Both are terrible human beings, though, with Blaha taking the edge on that one.

>>76762123
>does 1/2/3/4 count if you couldn't hit them all at once?

>>76765701
>No

What do you mean? Not everybody hits those right at the same time.

>>76766623
>train legs with dumbbells
I'd do lunges for quads and RDLs for hamstrings. Both of them cover the glutes, too. For calves, hold a weight in one hand, with your other hand on a wall (or something) to stabilize yourself, then do one leg at a time.

Anyone got recommendations for blood pressure monitors? I've been using an Omron BP 7100 for a while and the readings have been wildly different from the ones taken by a nurse for a while now (107/68 vs 130/84 just today for example), although the heart rate tends to come out the same. This is with fresh batteries too and I've checked/had it checked for damage. Maybe I've been doing something wrong but I can't imagine what