QUESTIONS THAT DON'T DESERVE THEIR OWN THREAD THREAD
>rows,pulldowns,pullupsDon't feel them in back>squats,rdls,hip thrustsBack tension and domsShould I worry?
At what point can you reasonably brag about having big calves? 5'5", 200
>>76845981I'm such a fuck-up
>>76845820Doms don't mean anything Moving more weight more times is the only true sign of progress Also, why tf aren't you just doing trad deadlift RDLs are such a fucking scam because (see above)T. 3+/4/5+ lean>>76845982If you aren't cut or strong, you can't really brag about anything
>>76845982>I'm such a fuck-up>Jean shortsYep.
>>76845816Generally speaking, what's the average bf percentage of someone with a skinny fat physique?
>>76845816Why should I even bother getting in shape when I'm still gonna be a lonely loser living with his parents at 30
>>76845816Thoughts on>Upper + swimming>Lower + running>rest>Upper + swimming>Lower + running>Swimming>rest?I'm thinking carido in the mornining and lifting in the evening or the other way around. Homegym master race so that's not an issue. I'm sick of shoulder and arms lifts interfering with my swimming the day after so I thought I'd just put them both on the same day and give it all a proper rest the day after.
>>76846671(You)
How to get rid of loose skin if its not a massive amount ? Was like 235 at one point and I feel like I massively fucked up my abs and chest area being fat in that time. I always hear fasting repeated, is there a real working method thats not surgery ? I am like 160 now, maybe I am just still too fat despite training
>>76846710Man I wish I could get that excited about shitAll I do is work and mope around
>>76845982Not because of your calves though.
I have internal scarring at the base of my dick from jacking off hard as a kid so my shit angles left. If I abuse my dick with the opposite hand will it help it straighten out?
>progressing on everything except curls (barbell)explain that athiests?trying to go heavier makes my forearms sore for some reason
>>76846829So go lighter and do more reps
Can I get a body fat estimate? 199lbs at 6 ft
Does someone have a UK specific full weekly meal plan that gives about 1200 calories so that I can actually lose this weight. I'm tracking my calories but I think I'm doing it wrong as it seems to always be very low, but I don't lose weight. Started at the gym so that'll help a little. I'm stubbornly 77kg at the moment.
>>76846722Yeah, man. I can't remmember the last time I was that excited about anything.
>>76847040Around 15%
What's the gap between chest press machine and bench? I'm hitting bodyweight, about 170 to start to 200 pyramid. When I hop to bench, do I knock off about 10-20lbs? I don't know how much to work back to get stabilizers up.This is all to assume that moving from machine to free weights is better for overall strength gains even if pushing heavier on machine feels safer when working to/near failure.
If you run twice a week can you get into good cardio shape or does it need to be more frequent? Right now I am doing 2 miles at 5.5 mph on the treadmill. I want to work that up to 3.1 miles which is a 5k. Just going to run twice a week and increase my distance 10% a week if I can. Does that sound reasonable?
I did 3 series of 20 punches with each hand on the makiwara just now.I sunbathed between series.Later I will jump rope
what if i pick up the barbell from the ground and do an OHP, multiple times? is it retarded? is that even a lift?
How bad would a hammer curl be for bicep growth? I've been experiencing really bad wrist/forearm pain from regular curls
>>76846936ive been doing that but im just stagnated on some pisspore weight and cant go up, its annoying
>>76847261That's clean and press, isn't it? But on youtube they're showing a push press instead of a strict ohp.
>>76847167definitely do less weight on the bench and work up. I have heard of guys who get strong on chest press machine and then fuck up their shoulder trying to bench the same or similar weight
>>76847179i started taking my cardio more seriously in august, i run three times a week. started with a 50/50 run walk for each kilometer until i got to 5k. got that to a 75/25 split after a month and started to taper it a bit but now its cold and shitty out so i just run it straight through on a treadmill. saturdays i extended the 75/25 split by a kilometer until i hit 10k. i'm keeping it there for now but might extend it in the new year. my cardio is vastly improved even just doing that, and i'm also running stronglifts (madcow) so i wanted to take it easy on the cardio. if you're only focused on cardio you should just do couch to 5k and work up from there (the run threads have some good resources)
>>76847401Yeah I am mostly focused on lifting. I don't want the cardio to kill my gains so I am limiting it to twice a week. But I do still want to get into good shape cardio wise so I am just hoping only running twice a week is enough to get the improvements. Seems like it will work as long as I am patient about it.
>>7684647820%
>>7684647820%>>76846671It'll hopefully show you how work can bring reward and push you to stop being a frickin leach on the people who gave you life>>76846685I would lift first but should be fine if you're doing LISS or MISS>>76846712Fat cycle (gain/lose), moisturize, eat more fat, do cardio
>>76847275Slow controlled straightforward hammer curls are unironically the best movement for overall growth given they hurt both heads evenly
>>76847439Hit* both
Just did a 36 hour fast, how long should I wait until i start the next one. I am 94kg at 195 would guess about 20%bf want to get down to 15 without losing too much muscle
Been lifting for about three years, only recently started working into a ppl. About a month into new routine and pushing 200lbs for 5 @ 205. I don't want to push for some crazy 400+ ORM, but I feel pushing bodyweight for reps is respectable. R-Right?
>>76847412yeah, be patient with it, work it up slowly, and you'll be fine. i was shocked the other day when i decided i just wanted to get the fucking run over with and busted out the 5k at a 7.5mph pace.
I hurt my back lifting shit and it's been 4 days, the pain got a bit better but I noticed a needle like sensation in my foot when walking.
does excessive sun exposure actually make you “age faster” or is that a myth made by fat people.
If I was fat as a kid do I have to accept that I’ll be perpetually hungry the rest of my life? Something about the number of fat cells or something
>>76847719Yes, it's one of the biggest factors
>>76847719it does but I hypothesize there are other benefits to sunlight beyond vitamin D. I cant even say what these benefits are but that its some shit science has not yet figured out. The sun just does some shit. And thinkinking in terms of evolution, it would make sense for the body to utilize this source of energy and radiation constantly hitting it for any benefits that it can. Just don't get your face sun burnt. Who gives a shit if your body skin gets a lot of sun. Tan is aesthetic.
>>76848033fugtime to stay inside forever
>>76847577Probably just pinched a nerve
>>76846671that's a loser attitute, you do it for yourself so you won't be a loser.
>>76848034Sun feels good and I genuinely got more energized just basking for one hour on the roof of my building. Mood’s better too. Immediately saw a marked improvement in the amount of push ups I can do. This is from someone who had very little exposure to sun as an office wagieSucks that it’s bad for the face but I might just throw a tshirt over it next time I’m outside
>>76848043so what do i do
How do I train my neck? I've never trained it before, it's not strong or wide and I do not want to injure myself. I've got access to plates ranging from 1,25kg to 10kg.175cm 75kg
If I eat a banana on an empty stomach, how long before I can use the energy to work out?
Do palms harden over time? I try doing parallel bar holds and they are giving up first. It's from pain due to hardness of the bars, not muscular failure. I'm a dyel btw.
am you supposed to be able to do full sets of different exercises that work the same muscle groups? i'm always weaker for the 2nd+ exercise and can never finish. does that mean i just need to pick lower weights?
Is there a "dumb" exercise watch that tracks>calories burned>heart rate>steps>time (duh)withNO WIFINO BLUETOOTHNO PHONE CONNECTIVITYNO GPSetc
>>76845816How to talk to girls at the gym? 205 poundz, 12% bmi, 27, yt
I injured my back while deadlifting 4 weeks ago. At first it felt extremely stiff and painful doing almost anything and I asked chat gpt what to do and it said I needed weeks of physio therapy to recover etc. So I initially I did just physio stuff and no other exercise or trainingThen a week ago I found videos from starting strength people saying actually you probably just need to start training again.So I've started training squats and deadlifts again but I don't know what weight to start at or how to progress back?I started with basically just the bar and felt significantly weaker and more tired and a little weird.Should I redo the whole linear progression adding 2.5 kg every session?Does anyone know any resources or guidance for how to program recovering after a back injury from lifting?
>>76849050if stretching doesn't aggravate it then stretch your hips and your back, like touching ur toes type shit.Once the injury has calmed down a bit test the waters with squat/dead and if things dont feel bad start with some lighter weights and progress againI recommend doing zercher RDLs instead of deadlifts for a while until ur back is juicy and strong and then just do them once a week and start deadlifting again.
Is this a good routine? I only have dumbbells, a pull-up bar, and a bench."->" means rotate each week.Day 1: Lower Body and Core (Quad/Glute Focus)5x5 Front Squats3x8 Step-ups3x8 Hip Thrusts3x12 Calf Raises -> Seated Calf Raises3x12 Lying Leg Raises60s PlanksDay 2: Upper Body (Horizontal Push/Pull Focus)5x5 Flat Bench Press -> Incline Bench Press5x5 Chest-Supported Rows3x8 Flat Flyes -> Incline Flyes3x8 Rear Delt Flyes -> Face Pulls3x8 Skull Crushers3x8 Bicep Curls3x8 Wrist CurlsDay 3: RestDay 4: Lower Body and Core (Posterior Chain Focus)5x5 RDLs3x8 Sumo Squats3x8 Floor Sliding Leg Curls3x8 Side Step-ups3x8 Side Lying Leg Raises3x12 CrunchesDay 5: Upper Body (Vertical Push/Pull Focus)5x5 Overhead Press5x5 Pull-ups3x8 Single-Arm Rows3x8 Lateral Raises3x8 Close-Grip Floor Press3x8 Reverse Curls -> Hammer Curls3x8 Reverse Wrist CurlsDay 6: Core and extra stuff5x60 steps Suitcase Carries3x12 Shrugs3x12 Dead Bugs3x8 Standing Knee Raises3x12 Anti-Rotation exercise30s Copenhagen Planks3x12 rotator cuffs exerciseDay 7: Rest
>>76849451You should get a half rack and barbell More importantly, you should post your symmetric strength avatar
>>76849050I would start significantly lower than where you were but if there's no pain at 60% your normal working weight, just work your way back up. Back pain is just part of the territory of getting big as a natty Unless you actually ruptured a disc (you didn't), you can recover just fineT. 3/4/5 lean
>>76848998Start with just saying hi every time you see themThen go from there>>76848993Yeah, they're like $10 on scamazon but by the time it'll do what you actually want, it'll have at least bt
>>76847511Depends on the lift.
>>76848998>How to talk to girls at the gym?>hey!>i see you every time i come late, do you work out after work, or...>yeah, crazy how busy it gets around this time>fun plans this weekend?>cool, that's cool>*she takes headphones off* huh, did you say something?
wtf does klok means?
>>76848967The lifts that actually matter are squat/bench/dead/row/Press®/chins/dips/pullupsYou should be doing those first, aiming to move more weight more times, usually heavier to failure (3-6rep range), then everything else, just do it as heavy as you can for the volume you want (5-8 reps) but don't worry about it An aside, I would recommend squatting first before deadlift once you're intermediate and have a leg day (you should be running an LP program with accessories right now) aiming to get your squat up, and then just do deads first every once in awhile to make sure it's getting stronger proportionally even though it likely won't progress too much in training with overloading squat first
>>76850187It's trying to be the new kekLol -> lel -> top zozzle -> top kek -> top jej -> top klok
>>76848910If you don't moisturize your hands, the skin will thickenHeavy deadlifts help most>>76848493Immediately Sugar right before lifting is best>>76848436Get a lmao5pl8?! DeadliftHad a 19.5" neck lean at my peak pulling over 5>>76847511It's good, but putting ceilings on lifts will only hurt you When I realized 4pl8 dead wasn't impressive was when I started making good progress above that
>>76847484Long fasting like that is detrimental to your lean massJust eat at a deficit 2 meals a day
How do I stop smelling like I've freshly shit myself everytime I fart on a 200g protein diet. Low carb, drinking 2 spoons of fiber supplement a day. Do I just increase it gradually as well to balance out? I want a gf but what if she complains about my toots, is this what they mean by gainz goblins???
why do apples wreak havoc on my stomach?I can eat almost everything else
>>76850360You can only process 0.8g per pound of lean mass you should easily be able to get that from whole meat and dairy that's easy on your stomach The problem with fiber powders is that they're soluble fiber when you need INsoluble fiber (fruits and veggies)The second you stop being retarded with your diet, gains and life in general gets wayyyyy easier
thoughts and benefits of this plan:exist in shamedon't want to work outlay on the ground and do nothingeventually so bored or clear minded I do itwant to consume some garbage media and waste time lay on ground and do nothing get bored enough to read something useful instead. or not. whatever. go to sleep."You haven't trained your reflexes and whatnot. Your brain needs stimulation. It's raining. Play some Mortal Kombat inside or something"Play a bit. Brain feels sharp again. Stop immediately when I notice it."but I want to play mo-!"lay on ground until I want to do something useful hungry but ate? don't feel like working and want to fool around? don't want to sleep and grab the phone? want to genuinely watch a thing but it's not anything good but slop? anxious? procrastinating?lay on groundbonus points for /x/ stuff while laying/sitting
>>76850510ibs? allergies? gastritis? ate them on an empty stomach?
How do I get back into lifting after a 2 month break?I've been lifting for 3+ years and have a solid routine. Just want to not fuck myself up with DOMS after a stressful few months where I didn't move any weight.
Should I taper into the bulk, adding 50kcal per day or something, or just jump right into it?Going from 2,000kcal to 3,000kcal starting December.
>>76851930Just go light to start off and be generally cautious, especially on heavy compound movements.I stopped doing deadlifts for about 2 months once, then went back to it without easing in and my back felt awful. You'll probably come back stronger, dw.
>>76850227Sugar right before lifting is great.I drink half a glass of Coke right before leaving every time, it genuinely seems to make a difference. It is, I suppose, the one time it actually makes sense to drink it.
>>76851955>go light to start off and be generally cautious, especially on heavy compound movements.that's the plan but I'm horrible at gauging the effort it takes to reach the desired muscular fatigue.when starting, do I go for 1-2 lighter sets when I used to do 5-4 to failure for a given exercize?>You'll probably come back stronger, dw.that's what I'm hoping for, thanks
>>76846722ima speak from experience here so take it for what it is>love playing airsoft>"friends" all fags that dont like to get themselves dirty only love scrolling on their phones>fuck it ima do me>broke as fuck but want that fallout service rifle wood furniture for my main armalite 15 flavoured mystery rifle>actually build it over the coarse of a week with just barebones as fuck tools>shit looks gucci>happy and content as a mf>a year later still feel the same straight up joy over the thing i builtmy nigga im keeping it a buck here with you, mfs with a spine are built for long term actuall accomplishment happiness. youll only feel happy when you go out there fuck the elements and rearrange them after your liking ans create/ build some shit that brings you joy nothing else lasts thats it, but thats the good newa tho because that shit is compoundable and it sticks. Nigga i once did a fucking Ikea chest rig (pre tarkov hype) and nobody had one NOONE, that was a hot shit moment and that shit sticks with you. You gotta know about that one greentext with the broken english remember happy tiem, thats it, you get that haepy time memory by delaying gratification and deriving it from actually hqving accomplished shit that matters to YOU nobody but YOU, because you the superstar in your reality and you better threat yourself to some superstar level goal accomplishments because that shits better than another nigga giving you props, which will happen anyway if you accomplish shit that other mfs can appreciate. Its a double win
My weight isn't dropping by that much but i'm still going down belt loops comfortably, how deluded am i for thinking i'm losing fat but building enough core for my stomach to seemingly be staying mostly the same size
>go on /fit/ again>scroll the catalog looking for… I don’t know the one thread where someone’s already asked for help in getting anything done or something>think of all the times I failed before>think of how I haven’t even gone in a gym in years>how I haven’t even a plan to count calories or any self-control with what I eat>just start wallowing in self-hate and leave without posting anything, as nothing changes>repeat every couple of weeksWhy can’t I just even buy a gun and kill myself man, I never improve I just cycle through these pits of despair and manic self-assured togetherness with life that fall apart when I do. All I have going is quitting weed again for 19 days, but that feels one bad day away from falling back and the anxiety attacks I kept at bay with the weed are flooding back daily now. I hate being alive I hate getting nothing done but nothing gets done and when I try I fail so I don’t want to try so nothing gets done. I have too much past weighing on me and I can’t just let it go any more than my fucking gut, I forget to count calories or work out, my feet hurt from old breaks years ago and the weight now, I don’t know what to fix and /adv/ isn’t a help and my last therapist fucking ghosted me when he swapped to a new practice.
Been neglecting legs for 6 months. Is PHUL good or bullshit? That day 1 looks like hell
>>76852575>6 sets benchI know lifting is on the dumb side of hobbies but come the shit on.
>>76851950Taper. Check your bw on a weekly basis. Increase cals when scale stops going up.
Looking at trying creatine for the first time. Should I just do the standard dose? Or should I start lower and 'ease into it'?
What supplements are good for treating epilepsy? Serious question I have looked at different sources but I know there has to be at least one.
>>76852583What's wrong with 6 sets of bench?not that anon but going for 3 warmup sets, then 3 working sets close to failure seems like the way to go
>>768527465g a day, nothing more, nothing less. You can split that in two takes, since creatine might upset some people's stomachs at first.
>>76852841>not that anon but going for 3 warmup sets, then 3 working sets close to failure seems like the way to goWarmups are never part of the number.
Which is easier to gain strength? 85 kg at 30% bf or 70 kg at 15% bf?
>>76852899Lower bf cause your test will be higher.
>>76852899You want to stay 12-18% bf but if you're really increasing strength as you go from 15-18, you might be able to keep gaining strength beyond thatYou don't want to start that high tho
>>76852838Keto is the only diet that might actually helpEpilepsy is pretty complex and isn't the same across the board tho>>76852746Old knowledge is 20g for 3-5 days then 5g a day everyday don't miss a doseIf you can take 5g without the shits, you can just do that but most guys that actually eat enough need a loading phase like I outlined
>>768525836x5 is fine for intermediate Retarded for noobs >>76852575Post your symmetric strength avatar
>>76852339You need to see a therapist Also, you need to throw away all your time wasters (videogames, porn etc) and get a real hobby+ job
>>76852193You can't gauge bodily changes without weekly measurements and pics You see yourself everyday, you can't see changes that small>>76851959The phosphoric acid in coke kills your zinc so your blood sugar can spike even more than just sugar So make sure you supp zinc but yes, the biological processes say you're right >>76851950I'd jump up slowly probably or switch to maintenance for awhile then surplus >>76851930SS or SL +arms+accessories+ cardio
>>76852888They used to be, young'nThat was, apparently, a different age tho
>>76853215>SS or SLnigger are you for realstarting strength is dogshit if you don't care about powerlifting or your PR numbers. pretty sure it's meant for beginners only
About 3 weeks ago I “popped” a part of my back while deadlifting. It was maximum painful the first week or so. Back then it would hurt a lot to even sit down, so drives to work felt like a huge ordeal and I’d get some pain on my foot sometimes. Doc said he believed it was just a bad muscle strain, but we never did an x ray or anything because he didn’t think it was necessary and said I was too young to have radioactivity on my dick lol About a week after I tweaked it those symptoms disappeared, but I still get daily pain and soreness (like 4/10 level) almost all the time, but mostly at the first half of the day mostly around the lower back and tail bone. It’s most painful to do things like trying to bend my toes, or extend my legs upwards while they’re straightened. It’s not sharp pain but more like bad DOMS. Feels like it’s plateaued to this state for about a week or two. Am I cooked or are things heading in the right direction? Haven’t been back at the gym at all, but I’m thinking about going back on Monday for an upper body workout. Is this too soon or am I safe?Also I’ve been lifting for a while but have never used a belt. I’m planning on getting one since Black Friday sales just kicked off on Amazon. Any recs?
>>76845816 How to stop blaming my father?
>>76853296Did you enjoy being under your Father's control? Evidently not, but you still allow him to control you from afar to this day. That ends when you decide to let it end.
>>76853296By realizing you can choose to be influenced by him or not.
Devloped a caffeine sensitivity after a cut, now it's not going away. Even just a bit amkes my thoughts race, head feel a little dizzy. I thought it might just be the cut or some type of defecincy but it's been 2 months on a bulk now with a multi vitamin. I would just drink it occasionally 2x a week and even took a month off from it but the sensitivity is still thereAnyone had this happen?
How can I keep away from sissy hypno?
>>76845816Realistically, how strong can I get with only an adjustable bench, 5-52.5lb dumbbells, a 150lb and a 200lb sandbag? What else should I add for cheap besides dip bars and a smaller/larger sandbag?
>>76853964As strong as the weights you move. So pressing the 200lbs sandbag over your head.
how do you know when to increase weight for your next workout?if i'm doing a 3x8 and take the last set to failure, what's my indication that i need to go heavier?
>>76846710Holy shit, its the ACKSHUALLY guy
Doing a push, leg, pull routine as a fatty trying to slim down and gain muscle. I think I've been making acceptable progress with most of the exercises (3 sets of 10 reps for each one, just to build a routine), but I'm making dogshit progress with my arms. Bicep curls and shoulder presses destroy me, and I can barely finish my second set for both, it's embarrassing desu. Stats so far: >Push DayChest press (50lbs), Shoulder press (40lbs), Pec Fly (55lbs), Tricep Press (85)>Leg DayLeg press (175), leg extension (85), leg curl (85)>Pull DayLat Pulldown (70), Seated Row (70), Bicep Curl (20), Weighted Ab curl (100)
>>76854672Your reps per set shouldn't be fixed. Push it as far as you can, to 12 reps if you want a limit.I don't hard and fast rules, it's just intuitive and I think that's the case for most people, but if you want one: Go up in weight if it takes you more than 12 reps to reach failure (w/ 3 sets, or whatever amount you're doing, depending on if you like volume or like Mike Mentzer's handsome face).
>>76854841so instead of doing a 3x8 i should maybe just increase to 3x9, 3x10, etc until i feel like upping the weight and starting back at 8?
A PT friend of mine has been saying I should increase my caloric surplus from 200 to 300-500+. I'm a little nervous about that since I've always been lean - my core is like the one thing that I've gotten compliments on since I started.#1 Is there any ballpark as to how much muscle vs. fat I would gain at different surpluses? If it matters, I'm currently 5'9", ~145lb, ~13bf% and have been lifting about ten hours a week.#2 I've heard the whole "fat cells never go away" thing. Does that mean that if I bulk hard and then go back to maintenance, I just have to accept that I'm going to be more hungry all the time?
>>76854857Yes. Try to increase the reps just a little bit every time, even half or quarter reps.12 is a nice limit, but you can go up if you feel that it's taking too long to reach failure.
>>76853224I didn't tell him to run it forever It's just the best way to get your lifts back after a breakKnowing this place, he never hit intermediate anyway so it would be the best rec regardless
>>76853296Accept him for who he is and take responsibility for your own actions >>76853449What specifically are you taking with caffeine
>>76853455Mentally play your whole sexuality out to the endDo you want to bottom for some gross fat guy?>>76854672Your big lifts should really be sets of 3-6You increase when you hit your 3 sets>>76854697You can't make reliable gains at such high rep rangesAt my peak, I would do the big lifts 3-6reps, accessories sets of 8ish and only shoulder flies beyond that unless I was feeling wiley for some trash volume (10+)>>76854961Fat cells expand so you'd have to get pretty fat before your body would make newAlso, your body can keep fat cells and shrink them all the way downThe whole thing is completely overblown 3-500 surplus is important because of how energy intensive lean mass is to make and keep. Your body will take any excuse to not build itMacros and cardio matter most for lean:fat ratioYou should be eating 0.8g of protein for every pound of lean body mass, 2-3 times that for carbs and the rest from fatLISS cardio at the end of every session would ensure minimal fat gain but you'll have to increase intake to counter the cardio burn
>>7685496113% bf is pretty low, you probably don't need to worry too much. Are you already in surplus? You'll certainly make progress with 200, but 300 is probably more optimal. Anything more than 500 isn't a waste, but diminishing returns really kick in as the body can only grow so much muscle in a given time. 300 is a good start, but really it's up to you: keep track of progress, if your weight increases by 0.25-0.5% total bodyweight per week that's good, adjust up or down if not. Reassess about once every 2 weeks.When you grow new fat cells, they do hang around for a long while but they're not permanent. They don't affect hunger that much, when fatties lose a lot of weight then gain it back, it's because they're returning to old habits which you obviously don't have. If you're really concerned, do a lot of zone 2 cardio to burn off fat while mostly leaving muscles alone.I've gone through a bulk then cut myself, from my experience it doesn't make a difference. If anything, because the pressure to eat so much is gone (it gets really tiring about 1 month in), the feeling of being hungry and an empty stomach becomes kind of nice.Don't be afraid to gain weight. Take a glance at the /fat/ threads here if you haven't: people with double, triple your weight, lose it all the time. It isn't that difficult if you have just a tiny bit of discipline.
I quit lifting because of raynaud's syndrome and was wondering what I can do abou tit? Would hand wamers help?
>>76855254Cardio and stopping all sugar and caffeine intake
how far can genetics carry a person?Obviously myostatin deficiency is a thing but is there anything else less extreme?
donated two units of packed red blood cells and I am noticing a drop in my stamina. how long until I reach peak V02 max again
>>76856386Epigenetics is an interesting science. She says that depending on the workload, rest and nutrition, for example, one of the variants of the genetic code can switch, and for example, you already have 125 variants from your ancestors, and viruses could also bring and add a dozen, but only one can be turned on at a time.
>>768564026-8 weeks says SOTA LLMsbut waiting for empirical /fit/ findings
I'm currently 320 lbs at 6 foot 4 inches tall I've finally accomplished the goal a 315 lbs bench for 3 reps and a 205 ohp If I dedicate all of next year at a 1000 calorie deficit and 6 days of low intensity cardio for one hour I'm certain I can lose a substantial amount of weight but I'm curious as to how strength I'll lose ?If I can still bench at least 225 I'll be good
>can 2H clean 18kg Kettlebell>next available weight is 24kg>can clean that maybe once at mostHow do I progress from this point?
how many exercises should i do per workout? currently i have 4 per workout 5x8 per exercise
I know nothing about cutting please tell me everything I should know in case I do my first cut.>>76846478Watch Jeff Nipples video about body fat percentages. I found it very informative
>>76856418I am 5'10 and weighted 260lb, started lifting, gained a lot of strength , I dieted down to 195 over a year and unironically gained strength doing so. I think that when your body is %20 BF you can diet 1% per week and retain/gain strength easily as long as you eat enough protein and rest well.
>>76857024I meant that if you are at more than 20% BF you barely lose muscle, if any.
>>76845820>Don't feel them in backDo the negatives. Don't kip on pull ups. Don't extend on rows and pull downs. >Back tensionFix form
I want to do this:plank 3x timepushups 3x repspullups 3x repswall sit 3x timeeveryday at home.Good workout?
>>76857024>>76857031Oh thanks friend for the information
Is Natural Hypertrophy a good fitness influenser and is his routines legit?
>>76851889monk routine for addicts, no self-control degenerate peoplemay deserve own thread
Why is BMI considered racist?
Can a bench and a pair of adjustable dumbbells get you a decent workout or should I just spend that money on a gym membership? >>76856898I watched the video. No one in that vid was skinny fat or some variation of it.
Achievable natty?
How do I keep my saturated fat intake low when bulking?
I have a nerve or muscle in my foot (circled here where it is) that just spazzes out and cramps up sometimes, especially when sitting or lying down. Only happens in this one spot. I'm not fat if that matters. Should I be concerned or anything?>>76857769Gym will always be superior but if you buy a rack, bench and barbell (and weights) that goes a long way
When bulking, does it matter what you eat after you've reached the desired amount of protein?Or can I just hit my protein and then eat like a full bag of doritos chips to gain a lot of calories?
>>76858735Walk barefoot on the rug.
>>76858035yeah but you need to travel to space first and fight a supervillain and he kills your best friendsor, you travel to space and have to keep yourself from being crushed by a cometor, you go to a room where you spend an entire year in the span of a day
>>76858735you have either>compression of the metatarsal bones>compression of the ankle>compression at the calf/kneeor>PHT going into lower backthose are the only parts of your body that involve specifically that area nervous system wise otherwise you would be showing other symptoms.so focus on those areas and figure out which one stops your issue.
>>76846671As somebody who is living with his mom in a small apartment at the ripe age of 34, i'm telling you now, it's better to be a loser and ripped than a loser and fat. Going from loser to non-loser can change in a heartbeat. All it takes is getting lucky with a good job, or whatever. But getting in shape takes a long ass time.
>>76858905>Getting lucky with a good job or whatever Where I'm from we call that "putting in the work"
>>76858748The big requirements for maximizing bulking or cutting are getting your 0.8g/lb of LBM from whole meats and dairy since that's what your body is evolved to do, getting 2-3x that in carbs- ideally sugar free, the rest of your calories from fat and then you HAVE to get enough insoluble fiber to keep your bowels moving at a regular pace, so if you decide you're going to get a lot of your protein and carbs from a cheese mountain pizza from Kwik Star, you better be eating a full bag of baby carrots from the cooler behind the hot food shelves as wellBeyond that, you have full freedom
So two weeks ago playing football i started to have swollen lower legs,next to the shin so anterior and lateral compartments.After some reading i came to the conclusion that i have exertional / chronic exertional compartment syndrome aka CECS,yeah yeah i know go to a doctor instead self diagnosis.Area becomes rock hard during play,can feel my pulse with my hand on the skin,veins pop out and it quickly goes away after resting,doesn't hurt or happen otherwise.I do not believe that surgery is the solution to this.I refuse to believe that our body is faulty like this that from just a short amount of increased workload shits itself so hard it needs an external fix.My question is aside from resting,what else can i do? Have been putting on horse balm every day but it doesn't seem to help much.Also use a massage gun lightly but that also doesn't seem to do much if anything at all.
>>76858265You don't Testosterone is built from cholesterol, saturated fat is unironically the best kind of fat for it>>76857769If you have to choose, gym membership>>76857374The same reason crime stats are (they don't like them)>>76857143Not for progress but if your heart rate stays elevated the whole time, it's fine cardio>>76857320If he doesn't specifically call out noobs v intermediates, you can't trust what he says>>76856768Really depends If you aren't intermediate yet, that's too much volume per liftPost your symmetric strength avatar >>76856418Either cut hard and fast or super slowI'm 6'4 and at 315lbs of bodyweight I was only about 18% bf at my pre-peak-cut weightTo look like Bradley martyn natty, you'll have to weigh something like 275 (I know because I looked like him circa 2016 at 274@8%)So don't go getting preconceived notions about when you think you need to weighWhile cutting, take measurements and pics once a week and don't worry a whole lot about the scaleYou can just increase training volume & cardio and eat like you have been and lean out
>>76856386I would say habits and mindset instilled by or because of your parents is way more influential that what's in your bloodI was given a tenacious desire to figure shit out and that's why I've been bigger than people believe
>>76857374The same reason calling Israel out for its crimes against humanity is considered antisemitic
>>76859045Went back to school and got CS degree. Spent a year preparing for the "technical interview". Have been applying with 0 luck. Not everybody who is unemployed is a lazy piece of shit, sometimes it comes down to luck. I could probably get a shitty IT job at any time but i'm still aiming high (for now).
When is a good moment to start cutting?
>>76859086You're entering into a shit job market sectorI would pay someone to look at your resume An IT job might help your chances >>76859150When your lifts are all well within intermediate range according to symmetric strength
>>76859086>Isn't working>I'm NoT lAzYoookay guyIf you aren't spending 8hours+ a day job hunting & networking and interviewing, & working for pay you're being lazy
Just bought a gym pass for 2 months. What should I hit if I'm a 65kg 175cm skinny guy who has been doing pushups and curls at home for the past 4 months? (I've been eating proper, gained 5kg in the past month or two, lots of protein) I can do a good number of pushups and my triceps look good but everything else is nonexistent. Never gone to a gym before in my life.My primary goal in training is to be able to pick up a roughly 70kg girl and hold her for a while.
The dating a hog to suddenly realizing you haven't trained arms or core pipeline is real. Many such cases.
>>76849451I changed it. Is this better?Day 1: Lower Body and Core (Quad/Glute Focus)5x5 Front Squats3x8 Step-ups3x8 Floor Sliding Leg Curls5x5 Hip Thrusts3x12 Calf Raises3x12 Lying Leg Raises30s Copenhagen PlanksDay 2: Upper Body (Horizontal Push/Pull Focus)5x5 Flat Bench Press5x5 Overhead Press3x8 Chest-Supported Rows3x8 Rear Delt Flyes -> Face Pulls3x8 Skull Crushers3x8 Bicep Curls3x8 Wrist CurlsDay 3: RestDay 4: Lower Body and Core (Posterior Chain Focus)5x5 RDLs3x8 Sumo Squats3x8 Side Step-ups3x8 Standing Knee Raises3x12 Seated Calf Raises3x12 Crunches30s Side PlanksDay 5: Upper Body (Vertical Push/Pull Focus)5x5 Incline Bench Press5x5 Pull-ups (add weight if needed)3x8 Single-Arm Rows3x8 Lateral Raises3x8 Close-Grip Floor Press3x8 Reverse Curls -> Hammer Curls3x8 Reverse Wrist CurlsDay 6: Core and extra stuff5x60 steps Suitcase Carries3x12 Shrugs3x12 Dead Bugs3x8 Side Lying Leg Raises3x12 Nick Nilsson anti-rotation exercise60s Planks3x12 Side Lying External RotationDay 7: Rest
>>76859610>I'm a 65kg 175cm skinny guy65kg 175cm is a completely normal weight, that's not "skinny".
>>76859844>21.22 BMIOn the lower side of things for an adult male innit and I'm not completely out of shape either
>>76859871It's right in the middle of normal range, it's not skinny. Mine is under 18.5.
I haven't been in a gym in about a year and I'm thinking of going back. I am still active though,I'm doing pushups and pull-ups on a regular basis. It's the lifting of heavy objects from the floor that I have missed more than anything. Anyway, just needed to vent.
So I don’t have a concrete program I follow but I was copying some bones of starting strength and strong lifts for certain exercises because I’m obsessed with seeing the number go up more than how my body looks (though I have a big back now)For example, I was doing weighted pull ups 3x5 starting from 5 lbs, and I worked my way up decently. However, nowadays I’m dreading every session because of the weight, and it’s taking me much longer rest periods to reach 5 reps every set. My rest times started at 3 minutes and now I’m at 7 minutes between sets minimum. And sure, maybe I’ll increase slowly with higher rest times but that sounds like an unsustainable pain in the ass time wise. I’m not sure if I should deload or change program. (I have been taking some rest weeks here and there so it’s not just I need a break).And if I do change a program, if my priority is strength, what do you recommend? I was thinking of trying a lower weight higher reps program but I’m not sure if I’d end up weaker.Sorry if some stuff is wrong, I’m still kind of a newbie to this.
>>76860047To add: it does feel like even with the increase in rest times I’ve done, im just slowly creeping to a plateau or failure. Sure, effort should be higher the more weight you do but it 100% feels like I barely have any reps in reserve left in me anymore. Every last rep on every set is a grinder.
>fell for the strength=size meme>1/2/3/4 for reps>still look dyelwat nou?
Is this a good program for a beginner?>PPL>push flat db press, incline db press, cable raises, shoulder press, tricep pushdowns with straight or v bar>pull lat pulldowns, bb rows, deadlifts, incline curls, machine curls>legs squats, leg extension and leg curls
>>76860151Strength gains take way more time to turn into noticeable muscle. Sad, but true.
>>76860151Same. Good thing is that you got a headstart on maxing out CNS adaption and can focus on the rest now with a good conscience. Higher reps and more "accessory" work.There's a good chance you only need to catch up on a few areas like side delts, elbow flexors etc. to not look dyel.
>>76860190Doesn't look great, no.
>>76860232Thanks for the explanation mate
>>76860047I mean, depending on what strength level you're at, that's kind of the reality - at some point, you're down to 2, 3 reps to make strength gains and recovery can take as long as 15 minutes.There may be minor tweaks like icing muscles in between or loading up better on carbs even during the workout.Is it entirely having no reps left in the tank, or also overall weariness? Then some conditioning could help.Purely on programming: Maybe combine going heavy on some exercises with going light on others, or do one heavy set for strength gains and follow it up with a lighter set.Deloading can help with plateaus but it doesn't fix the overall problem.If you're advanced and like to see the number go up, low weight high volume isn't a great idea.Last thought: Maybe focus on some technical training or accessory work that helps you get the numbers up without gassing yourself as hard?
>>76860247I mean it's mostly standard exercises so it's not like you can go wrong with it but the differences to "normal" beginner programs just don't make much sense to me.- as a beginner (and honestly for a long time) it doesn't make sense to program flat and incline press. Just incline is enough- triceps pushdowns is pretty random because you already do two exercises that focus on the medial and lateral head so if you want to add an isolation, overhead extensions make more sense- why two types of normal curls when there are a dozen similar exercises that help you also hit brachialis etc.- i don't know if you list the exercises in the order you plan to do them but that'd be bad programming too- deadlifts on pull day are an old discussion but I never loved PPL for that reason. To me, it has almost no overlap with the stuff you do on your pull day except if you row more for upper back than lats but even then I'd prefer a sore upper back than my legs and hips being fried the day I have to squat- your leg day is super easy and pretty short if you don't even add calves etc. so as a beginner I'd do something more efficient like bulgarian split squats or elevated lunges instead of leg extensions
>>76860309>it doesn't make sense to program flat and incline press. Just incline is enoughIdk where I saw someone say you need at least 2 exercises per muscle group. You reckon I can grow just with inclines?>triceps pushdowns is pretty random because you already do two exercises that focus on the medial and lateral head so if you want to add an isolation, overhead extensions make more senseI never liked overhead movements tbqh, that’s mostly why and I can feel it in my triceps the day after>why two types of normal curls when there are a dozen similar exercises that help you also hit brachialis etc.Thought the arm and preacher curls hit the short head while the inclines the long head? Should I swap out for hammer curls? >deadlifts on pull day are an old discussion but I never loved PPL for that reason. To me, it has almost no overlap with the stuff you do on your pull day except if you row more for upper back than lats but even then I'd prefer a sore upper back than my legs and hips being fried the day I have to squatShould I take them out? Don’t think I wanna deadlift on leg days>your leg day is super easy and pretty short if you don't even add calves etc. so as a beginner I'd do something more efficient like bulgarian split squats or elevated lunges instead of leg extensionsNever really liked the movement of lunges, used to do them at uni with bodyweight and hated them. But I appreciate the advice.
>>76859832I'd say considering you're asking for advice, you're overcomplicating things far too much.- there's a lot of useless shit in there, like lying leg raises- some stuff I don't even know like Nick Nilsson anti-rotation but I'd rather do unilateral work like split squats, or even walking lunges, and it'll probably be more efficient- idk what a standing knee raise even is or how you load that- seated calf raises are the worst way to train calves- i wouldn't do RDLs before squats- if you're at the stage of doing dead bugs, you're probably not at the stage of needing three or more press variations- other stuffI don't know if you're a girl with the weird stuff like side step-ups and knee raises and only RDLs instead of normal deadlifts but this really lacks focus on goals
>>76860336>Idk where I saw someone say you need at least 2 exercises per muscle group. You reckon I can grow just with inclines?There's no foundation for that. What matters is a mix of daily volume and weekly volume, per primary mover (or even muscle head). As long as you hit the muscle, it doesn't matter whether you do two exercises with 3 sets each or 6 sets of one exercise. And if you hit your weekly volume, anything over that is just junk volume.Two exercises make sense when you want to hit different heads or isolate one muscle better.So for example, you do bench press (that is also triceps and front delts) so you add cable flyes afterwards to to isolate chest better. Or you do normal cable flyes but also low-to-high flyes because you want to isolate your upper chest better.But it's very inefficient to just do more of the same, unless you're really advanced.>I never liked overhead movements tbqh, that’s mostly why and I can feel it in my triceps the day afterI mean "I don't like it" is nothing I can argue against, just less efficient; but also no point forcing yourself into something you won't stick to. I'd give cable overhead extensions a try though, it doesn't really feel like an overhead movement and is very simple, at least in the sense that lat pulldowns don't really feel like overhead work.>Thought the arm and preacher curls hit the short head while the inclines the long head? Should I swap out for hammer curls? As far as I know, normal curls and incline curls aim for the same and the incline is more for the stretch and resistance curve. There might be truth to hitting one head better but if I was choosing two exercises, I'd probably choose a second one that is more different - hammer curls, reverse curls, whatever>Should I take them out? Don’t think I wanna deadlift on leg daysNah, like I said, it's more of my personal taste. Try it out and if it doesn't hinder you the next day, you're fine.
>>76859066>don't go getting preconceived notions about when you think you need to weighThanks mate
>>76860344I'm trying hard to get good coverage of every muscle. Standing knee flexion to target the rectus femoris and hip flexors more, seated calf raises to get the deeper calf muscles. RDLs instead of normal deadlifts to get the hip extension aspect of the hamstrings better, I was thinking regular deadlifts would be too redundant with the things I'm already doing. Side step ups to get certain glute muscles. Close grip floor press in addition to skull crushers to get all the tricep heads.
>>76859832Perfect. Add 500mg of test E and start lifting
>>76860539Just start lifting. Youll cut out the useless shit.
>>76858905based and true
I'm 26 now and my penis rarely works anymore, I'm getting white hairs anyone know how to at least fix my penis? I never get hard boner anymore. Even after a week my penis doesn't keep up with my mind anymore. Didn't touch my penis for 2 months and only after that did I feel that my penis finally matched my mind's desire for women but after the first 2 times my penis went back to how it was. So essentially I can only really get a decent bonor every month. I also have to be careful with my penis now since I can do damage to it or I might feel my body can't keep up with the blood pressure anymore. My mind still wants women but unfortunately my penis and physical body is finished. Is there any fix to this? In my teens I was so powerful.
does ab workout make my orgasms more intense?
>>76847093Just underestimate harder. Use a scale to judge how accurate your portions journaling is, if you begin melting away dangerously fast, eat more. If you don't melt at all, eat less
>>76850360>200g proteinOnly 200g? He must've meant hourly
>>76862250That's my maintenance goal, I hit 192 off shakes (24g for 8 scoops) and my diet usually has a fair chunk of protein to my two meals anyways. I've upped my metamucil to like one of the protein scoops to a shake cause some of it is noticeably fermenting instead of digesting properly.I still go to the gym like six days a week for strength training, high protein is just for body recomposition during a cut diet.
Let's say on some day I take most of my protein intakes from whey, shall I drink a couple of shakers all through the day, or simply drink one big shaker with my daily amount of proteins?
good/cheap shoes for gym in? i was just using some old ones which are falling apart now but they were expensive when i bought them so dont wanna spend that much just to use them for gym
>>76862410just for lifting weights something with no foam. but if you squat raised heel possibly. but if you use treadmill something softer.
>>76862379I don't know anything about you except this post, and I can tell your life is not worth living.
>>76862512I didn't ask to live. Yet here I am.
I feel like I need less sleep. I'm thinking it's the creatine, but everything I've read indicates it makes sleep worse. Yet randomly I have felt more energized and I feel like I have more mental clarity than I used too. I have no idea why this is, but I want to know if other anons have or are experiencing this.
I've been doing about 1 1/3 (protein) scoop of metamucil to 8 scoops of protein but I don't think I'm hitting my daily fiber goal on a cut diet. How much should I adjust daily? I was going to shoot for about a full scoop per 4 scoops of protein and maybe another scoop on its own for post-dinner. Feel like I'm just gonna bloat more than fix the problem.
>>76862603i dont know what the fuck else you are taking but yeah creatine can make you feel better on low sleep
>>7686085224 and I’m hard all the time. Mind swapping places?
I was training dealifts 1x5, but as I increased the weight my form started going to shit, so to prevent injury I switched to 5x5 with less weight and focus on form.However, that leaves my back even more sore and by the fifth rep it's still hard to do proper form.I don't know how to train deadlifts. Should I keep pursuing higher weights despite having poor form or should I do more reps with less weight? My pr is 150 kg I'm far from lifting heavy but I want to progress not injure myself.
Thinking of giving up on the barbell squat and moving over to hack squats and the v squat machine. >struggle with wide stance(hip pain)(poor ankle mobility that never got better)>squat shoes(fixes hip pain)>Now struggling with upper back fatigue/pain all the while my squat has regressed with all the bs from 225lbs to 185lbs. Would I be losing out on much with the change? I do isolated lower back work/ general core shit so I'm not worried on that front.
>do bench press>right wrist hurts>do incline dumbbell bench press at higher weight than normal bench>feel fineHow fucked is my wrist? And before you ask no I don’t jerk off with this wrist.
>>76862701If your back gives out first, you need more rows and 45° back extensions>>76862735Currently doing this (mowing from barbell to hack) because I'm too chickenshit to squat to failure. I still do conventional deadlifts so it should be ok back isometry wise>>76862767It's not fucked, you just have bad mobility. The barbell is forcing both of your hand to be perfectly prone, which causes trouble on some people. You could try benching with an EZ bar.
>>76862735Hack Squats, Leg Press or Smith machine Squats are all better than regular Squats for growth.As long as you still do other things for the posterior chain like DL, RDL, Rows you'll be fine, but main reason to not be able to squat 225 as a healthy man is very poor form.
>>76862677I'm also taking vitamin D 3000 to 4000 units.
Can I superset lateral raises with the bent over version or is that too much for the whole shoulder?
>shoulder did a big "pop" while I was at the office (not the joint)>general pain in my left side, tingling down my elbow/fiingertips>can't touch my lower trap, move my shoulder blade, or raise my arm without tingling painWHAT THE FUCK DO I DO??I looked it up online it might be a pinched nerve but I haven't had much luck fixing it. It's been 12hrs and it keeps coming back
>>76862952See a doctor or physio nigga, what are you doing here.
>>76862701You should probably stick to 1x5. I'm assuming you were doing ramp sets. As long as you don't increase the weight too much you should be fine. Consider other sets and rep ranges like 3x5, 3x3, etc.Doing 5x5 is super taxing and is harder on your body. Even at a lower weight
>>76862900I used to superset front raises, lateral raises and bent-over flies.Worked fine but thinking of it that might have been suboptimal.
>>76863002I physically cannot get to one for another 7 days because of my job (offshore), all we have is a fucking nurse that hands out Panadols
how much protein do I need as an obese beginner in recomp? 5'8" 217 lbs. I'm hearing contradictory things.
>>76863130One gram per pound of body mass to be sure not to leave gains on the table.If you're obese, you can calculate with the body mass of a "normal" person at your height and eat less without losing gains, but on the other hand, high protein diet has also been shown to help with weight loss. If I was you, I'd aim for something like 175g and not sweat it too much. If you get over 100g, it's not what's driving the change in your recomp.
what should I wear to the gym? I want to wear something to show off my shoulder to waist ratio but I don't have the confidence to pull off a stringer
>>76863271Toe shoes, a shirt with a funny ironic caption, mirrored sun glasses, temp tattoos, socks pulled up high, weighted vest and gloves>no idea how it's possible to be as pathetic as to be needlessly vain and insecure at the same time
>>76863337youre pathetic bro. You have to judge everyone and look at everything through this puritanically autistic virgin lense. Like its wrong to want to look cool. Maybe you should try looking cool and try being less of a fag
>>76863355>try being less of a fagI guess the first thing I'll try is showing as much skin as possible to the other men in my gym while obsessing over whether they think I'm pretty enough to pull it off
Please recommend a 3 day hypertrophy routine that has OHP, bench, squat and deadlift, I tried putting one together but I always add too much and I have not found stuff online like that.
>>76863404Day 1 Upper bodyBench 3x8Barbell Row 3x8OHP 3x8Lat pulldown 3x8Superset of 2 chest or shoulder isolation 3x12, whatever you likeDay 2 Lower bodySquat 3x8Leg curl 3x1245° back extension 3x20Leg extension 3x12Calves 3x12BSS or hip abduction 3x12Day 3 Full bodyDecline dumbbell bench 3x8Lateral raise 3x12Face pull 3x12Leg press 3x8RDL 3x8Superset of biceps and triceps shitI'm not counting abs because fuck doing abs in the gym, do them on rest days in front of the TV or something
>preacher curl goal is 6-10 reps>can preacher curl 55lbs for 19 reps>next weight up I can put on the bar is 64lbs>can't do 6 reps with that weightthe fuck do I do in this situation? I could switch to dumbbels I guess
>>76863512I'll try this but I'll do regular instead of RDL probably thx
>wake up feeling fine>go take a short walk outside (cold but not that cold)>feel more tired than usual afterwards>still feel tired and even feel faint and out of it hours laterWhat the fuck did I do to myself?
>>76863523Are you tarded?How many reps can you do with it? Can you do 3? What about the next set, 2?Then drop to the weight below and do some reps,Work on turning the 3 into 4, 4 into 5, etc I’m sure you can imagine a progression that gets you to 3x6
>>76863084Your best bet might be to get a sling. The nurse should hopefully have one if not be able to help you fasion one out of bandages. Just let it rest in a pain free position for a while and see if that helps.
>>76863694A bit, yes. It's what I been trying - do the first set with 64 and then the second with 55 but I feel like I'm hard stuck at the first set but I guess I just gotta grind more. I've been doing AMRAP with 55 to try and raise that ceiling and that's how I got to 19 but from the 1st to the 2nd set the reps drop off of a cliff.
When moving up in weight, am I fucking up if my total volume is less than the previous weight? For example:>40lbs curls for 15 reps last time>50lbs curls for 11 reps this timeI simplified it because I don't wanna dig around for the exact numbers during all sets, but in total I did less volume. Is this fine?
What does it mean if I can do every part of the skin the cat / german hang dynamic movement except pic related? I can't understand what it missing and think it might be a mental issue not physical. It's strange to me. I have enough strength to tuck sit, l sit, tuck hang, l hang, hang upside down, and hang in the shoulder progression or basically the end of the skin the cat movement. But hanging horizontally doesn't work. Of course can't do a lever either.The only possibility is shoulders but how the hell is my shoulder exercises not helping me. Every other move was achieved through strength, flexibility, and mobility. It shouldn't be a problem anymore. I'd like to improve in calisthenics Okay I cannot post photos I wanna hang from a bar horizontally with tucked legs, basically a tucked lever or a body position when doing skin the cat
>>76863840>>76862952https://youtu.be/y4UKKCg_aUU?si=25qxLHcLX6JnV-Gvthis fixed it in <5mins
>>76864457>am I fucking upnot in that way but you are stupid
Does anyone here have an opinion of isokinetic machines for strength training?I recently got to try out an isokinetic leg press at my gym, which I had previously thought of as something mainly for the elderly and people in rehabilitation, but that thing absolutely kicked my ass and drained all strength from my legs. I am now wondering if it would be worth it to add some of these machines at the end of my workout, just to get the last bits of energy out of my muscles.Does anyone here have experience with those?
>newfag>200lb (down from 210 at start of current program, ~230 peak holiday weight), 5'11>~30 days into calorie counting, maybe a couple weeks into regular exercisehow do I deal with the zoomies it's 1am and I wanna lift but I don't want to be stupid and overexert myself
>Start benching everyday as an experiment>Fatigue starts building>Not in the chest>Only slightly in the triceps>What really aches is the side deltsWhat gives? I thought the side delts werent worked in bench press?
>>76864960- bad form- smallest/least trained muscle giving in first- confusing medial with front deltI also fail on the ab wheel because of my shoulders before my abs, doesn't mean it's a shoulder exercise>>76864941You won't overexert yourself. Just don't do exercise that's tough on your joints>>76864473Core?
Tell me about turkesterone and tongkat ali, is it memeo placebo or is it actually beneficial for male hormone levels?
>>76863551I 'tarded out and forgot Deadlifts while I was writing. You should do them first on full body days.
>>76864512plz explain
>>76865938When you go up in weight you do less reps. Intro to lifting stuff.
>>76865947Lmao sure, but the question was more why is it better if I'm overall doing less volume? Am I technically "doing more" when I do more volume?
Is the fentanyl fold a hip hinge?
>>76863512>Decline dumbbell bench>DeclineWhy? No seriously why does anyone do this?
>>76866048>>76865416I 'tarded out again. I meant incline obviously
>>76863678You've been in a coma since you were hit by that drunk driver on your walkWe've been trying to reach your subconscious to tell you to wake upWe miss you :(
>>76863404Lmao This only works for intermediates butUpper compound:Bench 5x5Bb row 3x5OHP 3x5Chins 3 setsBench accessory compound 4x8Wide grip pullupsAbsCardioUpper vanity Heavy straightforward controlled hammer curls 5+x5Skullcrushers 3x5-8Curl 3x8Tricep 3x8-10Leaning forward shoulder flies, 30+ total repsLegs:Squat 3x5Deadlift warm up to 1x1-6Squat (or squat accessory)3x8Hip thrusts AbsCardio Repeat forever until you need a rest dayIf you can't
>>76863271Just a well fitting tank, ideally ratty, ratty sweatpant shorts, Walmart shoes and a 5pl8 deadlift
>>76863143>>76863143This is broscience af>>76863130Your body can only process 0.8g of protein per pound of LEAN body massThat puts you at around 100g/day That said, eating more can help you lose weight due to how energy intensive dealing with extra protein is, but it will NOT help you gain lean massThere are 2 main reasons people "get serious" about lifting and then make almost no gains Alcohol ever is the main one, too much protein is a close #2
>>76865956>Lmao sure, but the question was more why is it better if I'm overall doing less volume?It's the same or more muscular stress. That's the point of lifting (intensity volume and frequency).
>>76866143>Your body can only process 0.8g of protein per pound of LEAN body massYou not only confuse the numbers from studies on the marginal utility of protein on hypertrophy with what the body can process, you also not only ignore newer studies - you don't take the two seconds to reflect on how ostensibly stupid that take is: To imply that our digestive system will double or halve what it can process based on body composition.It's like saying our body can only process x amount of glucose per day because then our glycogen stores are full and the rest you shit out.No, almost all of it is still processed and if you deplete your stores throughout the day, your intake has to be higherFor the rest you're literally repeating what I said: Calculate with the body mass of a normal person, not all your fat; and protein is the prefered macro for weight loss>too much protein is the second most important reason people don't make gainsProbably the dumbest thing posted on /fit/ to date
How do I stop my ass sweat leaking onto all the sitting equipment?
>>76866272The alpha dog marks his territory
I've been doing 325x10 shrugs for a minute and I don't feel the doms I felt at a lower weight. I'm even able to do them for consecutive days. But when I add weight I feel like I'm more prone to using momentum. Any recommendations?Also is it common to do heavy rdls and heavy good mornings in the same session? I'm doing 365x10 on the rdls and 225x8 on good mornings. Or maybe I could do rdls with a good morning drop set?
Why is OHP so hard to progress? I've been stuck at 50kg 3x5 as 75kg guy working out for 9 months, I havent been able to move past it in what feels like 2 months now
is the 1g of protein for every 1b of mass a real thing or is it a meme? every time I even came close my piss was cloudy. now that I’m eating on a budget, 2lbs of meat is hardly possible
>>76866143Yeah I found this https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/Question though, is it based on lean body mass of my current body or my target body?
>>76866700Also how can I calculate my lean body mass? Are those online calculators any good or am I going to need to have it measured somehow?
>>76866513>Why is OHP so hard to progress? I've been stuck at 50kg 3x5 as 75kg guy working out for 9 months, I havent been able to move past it in what feels like 2 months nowIdk the theory but single arm is how you progress it. Dumbbell.
I'm still a beginner and I want to start practising a barbell squat, should I try the High Bar Back Squat or Zercher squat?
new lifter (~3 months), i have never experienced leg drive in bench press. i think my form is overall pretty decent, keep my scapulae retracted, bar at about nip level, controlled on the concentric and eccentric. i *can* push the balls of my feet into the ground, but it doesn't feel like it's doing anything, just feels like wasted energy really. wondering if anyone can relate, and if so, what helped
>>76867745There are two ways it helps, by changing the angle a little toward decline bench, and actually pushing the bar up once it hits your chest. To do the second one you just have to be in position and flex quads a little.
>>76866513It's not like it progresses fast for me at all but what helps me not getting stuck as much is using different rep ranges. I'll do something like 8 reps, 5 reps, 3-4 reps, 12 reps at different weights in a session. That way I get myself used to the next heavier weight even though I'd fail it if I tried it for 3x5 and be stuck at too little volume
>>76866700The latter wouldn't make any sense obviously, but the studies you cite seem to use total mass, not lean body mass.
What do I need to do eat to fill my balls with as much semen as possible.
Is collagen worth it as a supplement?
My wrists are tiny. How solve? Not that my forearms are that much bigger. >>76868109I think zinc.
How do I stop being skinny fat? I'm 6'1 and 175lbs. I see so much conflicting advice about cutting and bulking. So far I've just started jogging again and intend to start lifting.
>>76868430>I see so much conflicting advice about cutting and bulkingyou have to commit to one or the other.I would probably cut down first
So I have some dumb bells I use in the house when going to the gym isn't an option (gym being closed for the holiday being an example). Is it fine, at least only when necessary, to approximate single bar exercises with two dumb bells or should I seek dedicated dumb bell exercises?
>>76868664It should be fine, your arm doesn't know it's lifting a bar or a dumb bell, it only knows the pain. Only thing is that dumbbells are not as steady as bar exercises so you'll need more control
>>76868431he is 6'1 at 175 and you would cut? lmao you guys are fucked. At 6'1 190 is the bare minimum bodyweight for a man. I hope you are a europoor or something
When is it time to switch from PPL to a 5 day split? I love my PPL but you cant argue with all the bodybuilders doing a 5 day split. I know eventually I will have to start lifting like that.
>>76846739>calvesAre not visible in the picture you absolute retard. That's his thigh.
How concerned should I be about the long head of the tricep. I like doing jm press and dips.Also is there a way to favour long head of the bicep?
>>76869053We get it, you're new.
>>76869021Whenever you want.
>>76867745Don't push up, but rather like you're trying to spread yourself over the bench.
>work 12 hour shifts>go to bed at 22, wake up at 06>forget to do meal prep >crash out completely after going home for dinner Any advice?
>>76860852Its the muscles around the pelvic floor.A proper regiment would most likely involve:1. Exercise ala the balloon, which is for the pelvic floor via the lower diaphragm 2. One of the hollow chest abs exercises3. Try to attack any of the "Adductor muscles of the hip". Wikipedia has good enough charts to get the names, so you can start finding exercises Once that is fixed, its either kegels or its chemical.
>>76869175get an office job
Are all women able to do this position?Or do you need some flexibility training for that?
>10 reps on every muscle group in the morning before breakfat>10 reps again and 20 minutes of cardio (moderate-heavy elliptical) before bedAm I retarded? I'll probably add reps and time as I go when it feels too easy
>>76867726High bar if you have weightlifting shoes. Low bar if you don't. Don't just step on a plate to raise your heels it's dangerous and DYEL. Zercher you can do either way, they give you a ton of stability and flexibility on how to do them the problems with it are that (a) you will look like a DYEL ass clown especially if since you are one (b) they will hurt your arms (c!!!) they give you too much freedom to move around under (behind) the bar sort of like a trap bar deadlift so not great if you're doing progressive overload without a coach you'll just learn terrible technique and cheat a little bit more every day until you can't goodmorning it
>>76867726Low bar all the time.Push your knees and hips forward while keeping the weight mid footHigh bar and low bar are almost identical when done optimally but low bar is wayyyyyyyyyyyyy safer
>>76869563NoIt depends on if they have muscle or notThe ones with muscle most often cannot do this >>76869898Fucking why lmaoLiterally every tried and true beginner program is the same and nothing like that at allGoogle starting strength or strong liftsAdd arms abs and cardio, bulk to intermediate and then cut on a more traditional bodybuilding program You can be huge in a year if you just do the basic shit and eat real food
>>76869175Caffeine a bit later or change your meals so you still have steam when you get home8 hours of sleep is a waste of life, also, so work on that too
>>76869063The 2 inner heads can be roughly the same size The inner is neutral grip, the middle is reverse grip
>>76870055because I don't care about being huge I just want to drop some fat and improve my cardio without losing the muscle mass I have
>>76869021Literally never Just eat more or swap to more of an arnies blueprint schedule so you have a CNS recovery dayFrequency is possibly the most important part of natty bodybuilding Post your symmetric strength avatar for better advice tho>>76868430Bulk to intermediate strength on a beginner LP program like SS or SL (add arms and abs) and then cut on a higher volume program like PPL or arnies blueprint You can be juicy in a year if you cut sugar and alcohol and get all your nutrients from real food
>>76868212Get a huge benchPutting your arm bones under load cause them to micro fracture and your body compensates by thickening the bone This usually takes being at a calorie surplus continuously which you should be doing anyway
When coming off a big deficit cut/ diet is it better to work up to maintenance calories or just jump straight there?
>>76868123No supplements are worth it if you actually get your nutrients from real food(Caffeine and creatine aside)>>76867745You're pushing towards your head, it should dig your shoulders into the bench and make your back arch firm>>76866718Bodyfat calipers will get you close>>76866700Once you're actually making consistent gains, you can eat a bit more but basically, getting huge as a natty is a giant balancing act of eating, lifting, cns recovery and cardio
>>76846685I like it.
>>76870158>No supplements are worth it if you actually get your nutrients from real food>(Caffeine and creatine aside)Supplementing to correct nutritional deficiencies is for midwits with diet skill issues. But there are loads of other performance-enhancing supplements out there besides caffeine and creatine.
What's a good brand for b vitamins?
>>76845816I’m mid-20s and skinny. I’ve got no sports experience and the only exercise I do is going to the gym and running a few days a week. I want to start learning kickboxing and get good at the basics so I feel more confident about myself.Is this unrealistic? What should my expectations be?
>>76870845>Is this unrealistic? You can get some level of competence depending on many factors. Hard to tell what your ceiling will be.>What should my expectations be?Feel like a clumsy clown for the first months. Getting surprisingly gassed out on the reg even if your cardio is good. Check your ego at the door, be willing to learn and most importantly, have fun.
>>76870055>It depends on if they have muscle or notyou mean fat.
>>76869563>flexibility trainingI don't know if I'd call it that, but they can't be inflexible. It's not some kind of incredibly difficult skill, but not everyone can do it either.I mean, just imagine if you could do it. Probably kinda. Doesn't mean your a gymnast, nor that the fact it's not easy meaning you're abnormal.
When I work my chest I always feel sore in the area around my armpit, and a little bit on the front chest. Is it bad form?Happens after bench/db bench and fly machine
>>76871228>It's not some kind of incredibly difficult skillFor fatties it is.In fact this is the proper way to have sex anything else, your dick ain't getting any action.
Is this a sign of bad posture?
Is it worth getting a trainer as a beginner? I want to start going to the gym but I'm completely lost about what to do. I feel like I'll just end up wasting my time and/or embarrassing myself.
>>76845816Anyone ever tried MK-677? What was your experience with it? Did it improve your appetite? Did you build more lean muscle? What were the side effects you experienced? I also found weed at the gas station, who wants it?
>>76871386Bad walking form, can't tell posture from shoes retard lmao>>76871407Illegally download and read starting strength and then add arms and abs and cardioOnce you get to intermediate, you'll have a better understanding of what you need to do to reach your goals >>76871318The bar should touch at or below your nipples, your back should be slightly arched and your elbows should track like 20° below perpendicular Most people do flies completely wrong also, ignoring this optimal pec activation angleYou're feeling rotator cuff painI've torn my rotator cuff multiple times, once severely on my 7th set of 295, get it figured out >>76870939NoFatties with no muscle and skinnyfats and twigs with no muscle are flexible Any of those with some muscle quickly become inflexible if they don't actively stretch >>76870530NoneEat more greens and beef>>76870193>There are other performance enhancing None that are actually worth itGet your diet in line (whole meat, dairy, whole grains and veggies) and those supps you think work quickly become hollow
>>76871425>Fatties with no muscle and skinnyfats and twigs with no muscle are flexiblekekStop lying man.
>>76871423If you want more lean mass, you need to eat more real food, cut sugar and alcohol and do more LISS cardioThe results from that mk is mostly "didn't help at all and gave me sides" with a few seeing mildly noticeable benefits
>>76871429Okay retard. Where do you think stiffness/inflexibility comes from?Please explain what your beliefs are here
>>76871430I haven’t had sugar or alcohol in like a year just have problems feeling hungry after my last cut, it’s just difficult to get enough calories down sometimes and some dude at the gym recommended it. Never heard of it before but they told me it would make me insanely hungry
>>76871425>The bar should touch at or below your nipples, your back should be slightly arched and your elbows should track like 20° below perpendicular >Most people do flies completely wrong also, ignoring this optimal pec activation angle>You're feeling rotator cuff pain>I've torn my rotator cuff multiple times, once severely on my 7th set of 295, get it figured out >Thanks anon, I'll work with lower weights and get a proper form instead of pushing numbers like a retard
>>76871434lack of motion
>>76869175Are you at least getting paid well?If not, find a government job with regular hours or an office job.Don't forget to do meal prep, too.
Anyone know how to deal with injuries mentally? Got injured this morning and my mood dropped significantly. Feel all my anger and depression come back completely. Honestly this was the one thing going for me so if I don't have lifting or working out, that's it. I feel so fucking depressed bros god damn it.
>>76871615It happens man, don't beat yourself up too much. Just take it as an opportunity to let your body fully recover.What did you do anyways?
>>76871615Try to focus on the transient nature of the injury. Focus yourself on study and what activity you can do while you recover.
sorry to spam posts but how well will ss work for me in recomp if I meet my protein goals?
so... how long does it take to get back to your previous strength levels after a break from working out?i stopped going to the gym almost a year ago, i was benching 115kgx2 then.yesterday, i tried benching and i was able to do 95kgx1
Is it normal for my piss to be neon yellow after taking a B Complex?
>>76872288yeah that happened to me
>>76872288>>76872326It's from excess B6, in particular. It just means there is more in the supplement than necessary.
>>76872338I assume the fact I'm pissing it out means I probably don't need to worry about poisoning myself?
>>76872342Excess of watersoluble vitamins gets pissed out, so you should be fine. However, if you're pissing out your vitamins maybe reduce the dosage. Take a tablet every other day instead of daily.
>>76872409Easy enough, I won't complain about stretching them out more.Though am I necessarily pissing out the rest of the vitamins if the color's caused by B6 in particular?
>>76872456Considering the doses on those things, probably. You can check the amount on the packaging and see how much it actually is. Im sure you can find info online about what your own specific daily recommended value is (based on height/weight).
What does this do? chatgpt says it's good for drug overdose recovery. Is that true?
>>76871425>Get your diet in line (whole meat, dairy, whole grains and veggies) and those supps you think work quickly become hollow>just eat food bruh>2025.91B.S.Ginseng, baking soda, and astaxanthin supplements have plenty of clinical trial data on exercise performance enhancement as easy examples; "just eat food bruh" is advice for achieving biological mediocrity.
>>76871435How much cardio and fiber do you doId recommend some low dose THC before id recommend doing some retarded shit like that
>>76871456If they have fuckall muscle mass, lack of activity doesn't matter, there's nothing to tighten up
>>76871615Maybe set yourself up so there's more than one thing going for you at a time>>76872281I would cut and then run the program as intended (calorie surplus) adding arms and abs and cardioRun an LP like SS or SL and you'll bounce right back and beyond >>76872568Panax ginseng and or rhodiola and or tongkat Ali are the only supps beyond caffeine and creatine that actually helpWhen normies ask about supps, they generally refer to multis and fish oil and other worthless shitSo saying "supps bad" as a catch-all is the safest way to address them
>>76872534KekThere's always a "might help with" on everything purported by the people who sell a shop in order to sell more of itDon't expect anything from supps beyond caffeine creatine and one of the herbal cortisol suppressants
>>76872287Run an LP like SS or SL and you'll bounce right back and beyond
>>76872610>I would cut and then run the program as intended (calorie surplus) adding arms and abs and cardio>Run an LP like SS or SL and you'll bounce right back and beyondI don't want to wait. How will it go if I don't?
Maxed out my dumbbells at 24kg each for a bent over row and shrugs. I need upper back exercises for thickness. Currently doing chin ups, front lever, bent over row, and shrugs.
>>76872534>drug overdose recoverySir you need a hospital for that, if not a mortician.
I didn't realize how big of a difference isolating a muscle group made for lifting.I picked up an 80lb adjustable dumbell set, but I can barely do 30-40 pounds for curling. Despite doing standing rows of...120lbs? and regular sets of push ups every other day. Haven't done the rows for a while.I have a walmart special 30lb dumbell I was using prior to this one, but I figured I was getting stronger in general as I hadn't been able to go heavier than that so I stopped using it for the last month.
>>76872599ok bro
Around my hip feels stiff and sometimes makes crackling and pops at certain angles. Most of the time its just uncomfortable but sometimes painful especially when trying to stretch or strengthen the area. Is it over for me?
Trying to figure out how to unfuck my posture. My right hip is high, left hips is low, feels like someone is grabbing my right ankle. Right shoulder is low, left shoulder is high.Left side of neck feels trapped (muscle doesn't flare out, right side does)My left pec sticks out far more than my rightSome background: Had a stiff body my entire life, started fixing it a few months ago by switching to a floor desk setup. Up until last week my Illiacus on both sides were compressed and and never working properly. Seems a lot better now, but unsure where to go from here.
