QTDDTOT I'll start with any recommendations to do this without feeling like im gonna die or having my hips bruised to shit the next few days?
is there a reason to do sets bundled (3x10 pushups, 3x10 chin ups, 3x10 curls, etc) instead of doing 3x (10 pushups, 10 chin ups, 10 curls)
>>76932822yeah a lot of these machines are super uncomfortable for no reasonfor one of these seatbelt ones you could get a rolled up yoga mat or some other kind of pad and place it between the seatbelt and your hips
>>76932864Kinda. When you do one exercise, then while resting for the next set you do a different exercise, thats called doing a super set.You should be selective with what you super set. I wouldn't do chin ups and curls together since the biceps are working hard during both and you'll perform worse on both. But curls and push ups, or chin ups and push ups would be fine. Generally though, your compounds should be left alone, accessory work is when you can get creative with super sets.
It feels like my neck is swelling when I sleep, like when I lay normally I feel a bit of pressure on my neck thst changes how it feels to breathe.It seems to only start about 30min after I lay down. I haven't changed the way I lay down /sleep in the last 30 years What is going on am I dieing? What neck exercises should I do to fix this?
>>76932822Regular dates vs mejool dates. Do they all do the same thing? How does /fit/ eat their dates?
>>76933119with milk of coursedon't know about date species
>>76933119Love me mejool. The moist ones are cool too, idk what their name is. The small Ajwa ones are lame, though i think people say it has more iron in it.Also with milk.
After doing callisthenics, free weights, jogging and some martial arts for the better part of my life, I plan on switching to proper gym in the Jan 2026 for the first time. I dig the Mike Mentzer style of going all out on machines to absolute failure. What am I in for? Should I just do full body or some sort of PPL split? Some stats for better assessment:>33 y/o>around 85 kg>no idea about bf% but I have a flat stomach without visible abs>max pull up: 12>max dips: 22>max OHP: 30kg x 12 reps>10k in about an hour>resting heart rate under 50>test 738 ng/dl (tested about 6 months ago)No idea about muh max bench, squat, deadlift or anything in that regard because I never tested my maxes on these lifts.
>>76933130>>76933147Never heard of having dates with milk. Will explore this phenomenon
>>76933206>Never heard of having dates with milk. Will explore this phenomenonhave to get them pregnant, bad news overall
>>76932864"Bundled" sets are preferred for bodybuilding or muscle accumulation. "Render unto Caesar what is Caesars" - if you're doing heavy deadlifts, use the time off to recover and get ready for your next set (so you can go hard), don't compromise your recovery by doing shitty pullups or pushups. Supersets have a time and a place as well but, as the other anon explained, are usually preferred with antagonist movements (tricep ex -> bicep curls). Again, don't do anything that would strongly affect your recovery and ability to go hard on either exercise.Once you start doing three or more different exercises you start entering the world of "circuit" training and this is more apt if you're trying to build your conditioning and endurance, with muscle growth a distant third or fourth priority. Usually though people just hurt themselves doing kip-ups or cleans with terrible form. >>76933190It really just depends on how many days you want to be in the weight room. 3 days: full body4 days: UL5 or 6 days: PPLIf you actually want to do Mentzer style, strongly consider 4 day UL because it allows you to go all-out for one or two sets per muscle group and gives you 3 or 4 days to recover between bouts.
I did SS and when stalled on all lifts switched to HLM. Problem is, three weeks into HLM got the flu and was out for two weeks. My lifts took a massive hit, like 30% or so. Should I go back to SS to get where I was or resume HLM?
>>76933236I can go to gym probably every other day, so that means 3 or 4 times a week, alternating. So I was thinking:Monday: [A] chest + shoulders + legs (push day)Tuesday: restWednesday: [B] back + biceps + core (pull day)Thursday: restFriday: [C] dedicated arms + forearms daySaturday: restSunday: [A]And so on. That gives me 5 days of rest between each type of workout/each major muscle group targeted. Also would implement some light 20-30 minutes workouts in the rest days, specifically to improve core (planks, ab rollouts, mountain climbers, stuff I can in house)
>>76932822Dude what the fuck is that machine. My gym just has an snow sleigh shaped thing and you put a barbell on your pelvis and you just hump the thing. Why over engineer this
When you haven't trained in a while (in my case, 6 months) how long does it take to get back your lost gains?I've just done occasional half-assed workouts and did an actually serious one yesterday, my chin-up strength is like 25% and my legs are sore at the joints, shitsfucked.
>>76933291Give it 3-5 weeks of consistent work. It's easier to recover lost gains than to reach new pr's. For me it was always around 1/5 of the time I was a lazy fuck to recover what was lost.
>>76932822standing or kneeling band hip thrust is probably the smartest way to do these
>>76933310Looks dumb and unncesessary if you have acces to a hip thrust machine like OP's
>>76933352works pretty well. I did in my power rack for a while. very convenient and effective
How does exercise work after you have been doing it for a while and stopped then started again? Is it easier to gain muscle and lose weight if you have prevoosly done it before?
What routine to get this body type? How much bodyfat is he?
>>76933458Exercises can be a skill, as in the motion itself can be perfected and made easier through familiarity.>easier to gain muscle and lose weight if you have done it beforeJust like with any challenge, it is easier to muster up the willpower to do something difficult if you know you can do it, yes. Specifically, gaining muscle is easier to do a second time because your body literally retains some amount of "scaffolding" (another thing which the term "muscle memory" can describe) to refill with muscle.>>76933776>What routine to get this body typeJust go to the gym consistently, please.>bodyfatI'd guess 17-20%. Imo, any more would look fat, and any less would look lean. Fwiw, individuals can vary in how their body allocates fat.
>>76933264This is not a very conventional way to structure a bodybuilding-focused routine, good luck regardless
wtf 3 weeks worth of protein costs me 60 euros... I wanted to buy creatine too but I'm not so sure anymore.
I've been "bulking" from 65kg to 70kg for a bit now and it really makes me question how anyone even gets fat
>>76934389There's two types of people: those who have trouble shoveling food down their throats and those who have trpuble putting the fork down. Guess you belong in the first group.
Am i fucking dying? I don't recall hurting myself. It was purple and green, and now it's turning pink. Blood clot?
>left bicep over 0.5" smaller than right bicephow the fuck do I fix this? it's been nearly a year of lifting and they still haven't evened out. i'm pretty sure this happened because my right bicep started out larger/stronger, so I ended up developing a bad habit of lifting my left shoulder when curling with my left hand on dumbbell curls. I cannot seemingly break this habit. it only happens in the last few reps of my set when my left bicep starts fatiguing. Do i switch over to only 2 arm bicep workouts? do i cut out dumbbell curls entirely and do something like preacher curls or any other exercise where i can't lift my left shoulder to get the weight up? or is it a matter of basically just starting over and lowering the weight until i can do a full set without having my shoulder lift?
>>76933310The things you niggers will do to avoid deadlift...
>>76934573Ime bruises get nasty coloring as they heal, but it should go away in due time. I'd say if it lasts more than a full week at that stage to get it checked.>>76934640You likely just have other things in life where your right is naturally biased more than your left. For example, I jack off exclusively with my right arm, so unless I do multiple sets every week with just my left (for as long as I jerk off), it'll stay a bit bigger. You may also have a bias with your right arm more strongly activating during other lifts, eg. rows, where you activate it better than your left (and instead use your left back more than your right) (again, speaking from my own experience where my left back and right arm are slightly stronger).
>>76934573Just a bruise but if its still like that after a week go to a doctor. Is the position for a bench press the same as a push up? As in arm angle, shoulder retraction the same?
>>76934667>you have activities where your right is biased moreyeah I play tennis 3 times a week which is why I assume my right arm started out bigger/stronger, but I figured they'd even out since the muscle growth from lifting is clearly greater than whatever muscle growth I had from playing tennis. You're right about more bias on other lifts as well. My left lat is much more developed than my right lat because my right bicep can take more of the load. So essentially just add in a few extra sets per week of left arm only and that should even things out?
Consider the following:When I bench heavy, like 3-6 reps, I feel it more in my armsWhen I bench light, like 12-15 reps, I feel it more in my chestYou will explain this to Grug
>>76934655I don't do either both are stupid exercises but banded hip thrusts are a great alternative. They do not cause bruising, are far easier and faster to setup and require less and cheaper equipment
>>76933061I superset dumbbell overhead press with facepulls, it's dumb but I love it
>>76934701either your form is breaking down at higher weights resulting in your chest getting less activation or your arms are simply fatiguing faster than your chest does as heavier weights which is preventing you from doing enough reps for your chest to fatigue
>>76934687>and that should even things outIf the additional work is equal to the imbalance, yeah. Be warned, though, that it can be easy to overlook just how much extra work is encapsulated in those other activities (it might equate to more than just a few sets, but you'll have to find out). Ultimately, yes, it should work.
Do you guys ever blast your chest so hard that it hurts to breathe the next day?
>>76934815thanks for the advice anon! I'll give an extra 3 sets per workout a shot and see where it goes then re-evaluate in a few months.
I went to the gym 3 times this week and literally everything hurtsThe only muscle groups I'm missing are shoulders and back, should I rest today and go tomorrow or should I power through?
>>76933310You cannot possibly get as much resistance with a band than you can just load onto a hip thrust machine
>>76934932What does your routine look like?
>>76934701All pressing movements are primarily tricep movements
>>76934087Stop buying food processing waste
need help/adviceday 10 starting strengh and I've stalled on the deadlift at 250lbs for two workouts in a row. I can't fully straighten up on the last two reps. I feel in general like I'm approaching my limit with most of my lifts and my gains are kind of slow. I am on a pretty aggressive cut (1500ish cals) which may have something to do with it but since I'm fat I expected my beginner progress to last longer. Could my form just be shit? I'm also thinking of moving to some other routine less focused on heavy lifting, at least while I'm on a deficit but need recommendations.
>>76935271>day 10 starting strengh>I am on a pretty aggressive cut YNDTP eat some carbs before training at least >Could my form just be shit? Your form is undoubtedly shit after just 10 days. Start again with a weight that feels good to lift even if it's less than 1pl8 noob gains come mostly from technique and getting used to lifting weights gaining muscle is a slow long term process. Don't snap your shit up that's priority #1 and keep doing SS learning the basics before branching out (preferably into something that isn't strenghtfaggotry so you that's not all that you know, they're different bubbles that rarely overlap).
>>76933079Just rolling your neck around should help This is a nerve problem, not a blood problem >>76933291Run SS or sl plus accessories to intermediate and then go back to whatever you were doing
>>76934389How short are you anonWhen I was full Skelly mode I weighed 84kilo
>>76934705>I don't deadlift Probably shouldn't be giving advice ITT then lil guy
>>76935271Less volume that's heavier volume is best for cutting Make sure you complete your reps with good form You'll never progress at a deficit tho like lmao what
>>76932822Use a barbell and bitchpad and push the bar down onto your legs
>>76933190Mentzer was roided to the gills You can do his training style natty (high intensity, less frequency) but it has to be barbell if it's going to work You can't change your body without doing hard things Machines will never ever be hard
>>76933245Ss + accessories is possibly the ideal program for anyone not intermediate yetYou have to eat and you might have to do some cardio but I would pick SS is the vast majority of instances similar to yours
>>76934932Sounds like you did wayyy more than your body can recover from Less total volume at higher intensity (weight) will always yield the most gains with the least pain
>>769352374~5 days a week + 1 day of cardioAlso I took the day off, DOMS on everything
>>76935336Yeah, I've been doing until failure now and I'm feeling way more
>>76935271SS is not a program to do on an aggressive cut. If you wanna improve body composition while on SS it's best to eat at maintenance.
>>76935301>YNDTPI'm fine with slower progress as long as I'm losing weight but I was hoping to put on some muscle too.>noob gains come mostly from technique and getting used to lifting weightsAre you saying most of the gains I'll get will just come from learning the ropes/improving my form, and I'll not actually put on any muscle?
>>76935343Weight loss is my main priority rn. I want to cut down to 175 or so and then reevaluate (currently 215). Have any suggestions what I should do?
>>76932822Where can I order test without talking to some gay doctor
>>76935348Muscle fibers swell up with glycogen and water you'll look fuller after a few weeks, especially your legs and pecs usually on SS, but you're not gaining 0.5lb of new muscle fibers a week or whatever the sticky says.
I broke half my DIY barbell plates after dropping it by accident and got no time to make new ones right now, so I can't do my usual squat and deadlift routine. Current I am doing bulgarian splitsquats, piston squats and calf raises.Is there better ones I could be doing with little weight and no machine?
>>76932822The belt must be on the crease where your legs meet your hips.
>>76935350SS but stop overloading
>>76935449what should I do? 15% reduction?
How the FUCK do I fix tennis elbow? I legit can't do hammer curls anymore because the pain it too much. Everything else is fine, but hammer curls are next to impossible now. I was doing wrist flexor exercises for a while, the one with the palm facing down, and it was working for a little bit, but now it's back. pls bros, I need my hammer curls.
How do you get over the fact that no matter how much you work out, no matter how heavy you lift, you will never get to fuck '80s and early '90s Playmates when they were in their physical primes?
>>76935530>>76935271adding to this, is there any reason why it's specifically my deadlift that's been affected? squat is getting harder but that's a lot more manageable.
>>76935822you probably can't lock it out because your back is bent forward, unless you really feel that your glutes are the bottle neck and you're pushing with them as hard as you can, be more strict using cues, holding a stick along your spine or whatever SS recommends for that exact problem, leave bent back deadlifts hitching and dragging the bar across your thighs for the future
Step ups or lunges?
>>76935869I could maybe tough it out but I feel a stretching in the back of my upper arms towards the very top of the deadlift that feels like something’s about to tear.
>>76935822>>76936021Your setup is probably wrong. Unironically search Alan Thrall's deadlift tutorial. My deadlift didn't feel quite right until I began applying his cues. YMMV depending on your proportions, but that's a good start.
>>76934573Looks like a typical bruise from blunt force trauma. If it turns yellowish (like it already did around the edges) then it's healing fine
>3 sets (1 morning 2 before bed)>3 upper days 2 leg days, weekend rest>cardio every dayAm I stupid
>>76935334>Ss + accessories is possibly the ideal program for anyone not intermediate yetHow does this sound?WORKOUT A1. Squat 3x52. Bench press 3x53. Pendlay row 5x54. Biceps+Triceps 3x105. Side+Rear delts 3x106. Abs+Back extensions 3x15WORKOUT B1. Squat 3x52. OHP 3x53. Deadlift 2x34. Dips 3x55. Chin ups 3x56. Abs+Face pulls 3x15Dips and chins to be progressed on reps
Is the basics for creating a routine;>each muscle group twice a week>10-20 total sets for each muscle group over that weekAlso if I do a 4 day upper/lower but move shoulder isolation onto the lower day will that have any downside if I'm doing bench/ohp on the upper days?
>>76936521>>each muscle group twice a week>>10-20 total sets for each muscle group over that weekYeah, that should do it.>Also if I do a 4 day upper/lower but move shoulder isolation onto the lower day will that have any downside if I'm doing bench/ohp on the upper days?Not unless your lower days go inmediately before your upper days. Do upper first and have at least a day of rest between lower andyour next upper day.
1. Is it better to increase volume or weight when at plateau? I’ve been trying out bodyweight pull ups and have been hard stuck at 12 reps per set. (3 sets). Should I start doing weighted pull ups (ideally at a 5 lb increment either 3 sets), or increase volume (whether that be 4-5 sets at lower reps , like 4 x 10 or x9, or whatever)2. Does pump mean anything for muscle growth? I’ve been trying out high rep (15+ reps, usually AMRAMP) barbell squats but I can’t tell if I’m reaching failure and the discomfort from doing such high reps forced me to stop before I’m sure. But when I’m done I sure FEEL like I’m growing. My muscles feels pumped to all hell.
>>769372671. weight2. it's not a known fact yet. someone might know but it would be anecdotal. i'd find it pretty hard to believe it doesn't help *at all* since blood has like, food and shit in it. some of the temporary stretch must be permanent or semi-permanent too.
Fierce 5 fullbody routineWorkout ASquat 3x5Bench 3x5Pendlay Rows 3x8Face Pulls 3x10Calf raises 2x15/Tricep pressdowns 2x10 SupersetWorkout BFront Squat 3x5Overhead Press 3x5Romanian Deadlift 3x8Lat Pulldowns 3x8 (any grip)Ab work 2x15/Curls 2x10 Superset How is it for a somewhat beginner that can train twice a week only? 3x5 on squat/bench seems bit low no?
>>76937298Sounds fine. If you're training 2xweek instead of the usual 3 you can always increase volume, like 5x5 instead of 3x5.Assuming you get more than 24 hours between workouts.
>>76937367Guess yeah I'll do 5x5I train Thursday and Sunday as there's less people those days at 6am so I get enough rest
>>76935312175cm
>>76934412yeah I'm not here to make fun of people with actual problems, I understand it's a real thing people deal with, the thing that shocks me is the ability to physically get all of the food inside you
I got hooked on omad to lose weight, i'm still doing omad but also having a protein shake in the morning on days I workout. Will omad kill potential gains?
>>76937376In your case I'd do 5x5. Maybe 4-5 sets on accesories too since you get plenty of time to recover.
>>76937510Go it thanks anon
Are there any fit approved ring routines?
>>76937462Yes. The brosciencetific consensus is that the body isn't good at storing protein so you need 6 meals a day.
>>76932822>I'll start with any recommendations to do this without feeling like im gonna die or having my hips bruised to shit the next few days?don't do this it's not the glute u're looking for > but i WANT glute medius overgrowth and adductors and vastus lateralis overgrowth >and i WANT to clench psoas in lumbar spine for no reason whatsoever >i'm just an tard that likes to strain errything at once, and look a the oh so big weight moving>big weight makes my pea brain happy but that's wrong u are not getting gluteus maximus, no, it works only in full hip extension and it will work only when spine and pelvis is stabilized that's why even supposed isolation for glute max don't work glute max and certainly not lower portions of it starting on sacrum and ending on gluteal tuberosity - u're not moving in hip, you're wiggling your spine instead - pay attention: https://www.youtube.com/results?search_query=gluteus+maximus+cable+kickback+every single one - there's not one example that "does" lower glute max, and u want LOWER glute maxso ya sit on high stool or sth with one buttock and upper thigh then u do only the last portion of motion sliding foot of working leg on the floor, i do it with powerband hooked on low anchor point seated glute kickback stabilise spine and pelvis, disengage posas, gluteus medius, adductors and let you work gluteus maximus to the lowest muscle fibers of it
>>76938610>> but i WANT glute medius overgrowth and adductors and vastus lateralis overgrowth>>and i WANT to clench psoas in lumbar spine for no reason whatsoever>>i'm just an tard that likes to strain errything at once, and look a the oh so big weight moving>>big weight makes my pea brain happyit's a squat motion bot
>>76937462You can't really make gains on OMADMost can't make gains on 2MAD3 is okay but 4-6 will always be better for insulin, blood sugar and cortisol
>>76937406Sry about your height At that height I would just stay lean and incomemax
>>76937298I would do traditional deadlift The rest looks okay but you could just do SS or SL plus accessories and have a better time making faster gains
>>76936507This looks okay but SS and SL just workTrying to program your own routine is a quick route to suboptimal gains until you're well into intermediate (check your progress on symmetric strength
>>76935530I would aim to either keep reps or keep weight, but obv can't do both>>76935822Deadlift is all blood pressure
>>76935661By getting better taste in women idk>>76935559Stop fapping with that arm and work in reasonable rep ranges (3-8)Going beyond those reps is pretty worthless anyway. Just pain for no gain>>76935353Int'l pharma
>>76935961Neither Squat+dead+hip thrusts+ abs works every part of the legLunges really only work the connection between the glute and ham which is why have the women who train lower body exclusively have some ass size but no definition
>>76938067Yeah,>Max out conversation xp>Max out interests xp (vidya doesn't count)>Get leanish>Get a real haircut>Keep your facial hair groomed and short enough to wash>Dress decent >Lift for real in a gym with real equipment (free weights)>Get a gf>Buy a ring >Settle down>????Profit
>>76938957What if I replace hip thrusts with back extensions? The movement pattern looks similar + I hate hip thrusts because of the retarded amount of weight you need
>>76939190One is a hamstring movement, one is a glute movement
>>76938946>This looks okay but SS and SL just workIt's SS with accesories, basically. No power cleans because I suck at them and never got anything out of doing them.>Trying to program your own routine is a quick route to suboptimal gains until you're well into intermediate (check your progress on symmetric strengthBefore switching to HLM I was stalling on SS and was intermediate by a hair according to symmetric strength.
>>76939190Just do AtG squats and sumo deads.
>>76934851Usually the night of a big chest session feels like anxiety to me.
>>76939316I can make back extensions feel like either hamstring or glute exercise depending how I position my heels
>>76935271Follow SS and dont do your own thing. Eat more, sleep more, rest more. 3 minutes between sets, 3 days between workouts if not going forward. When I plateau, i do 5x5 for weeks to increase the weight, then make that 3x10 for growing, and i have been lifting for a few years. SS induces high levels of physiological stress so sleeping and eating and rest are neccessary to go forward. Once you have strength you can go for bulk and bulk is metabolically expensive, so when you have bulk, more burn when you cut. Do the thing, do it with good form, dont accessory or add some shit like cardio, and enjoy the strength gains.
>>76935559GLOW50 with some BPC-157 in there. It might help but I have same and it's gonna hang aroung and not completely go away, but enough to hammer. It's systemic but you can pin 5 units itno the forearm easily.
>>76935661With their blond/red/sandy bush, no tats, and perfect natural tits? I did and it was glorious. These inked pigs you tollerate today would have sat home with the phone not ringing. Let that sink in.
>>76936507No. Do the thing. Dont get impatient and add things in there. You already have enough to do what you need to do. Work on form. Work on form. It is the key to avoiding injury and setbacks. Eat, rest. Water.
