questions that don't deserve their own thread threadDoes Bugenhagen's style of lifting actually work in real life for non-elite athletes/hyper-responders? He promoted doing one lift for a couple of weeks at a time and then switching to a different one. I never got much results from bodybuilding routines so I want to try something different.
Bugenhagen did a kind of modified bulgarian in his old basement videos, generally if you’re not genetically gifted and on performance enhancing drugs you will snap something training bulgarian, i.e maxing out every day
>>77284140He still does, he takes a lift and maxes it out every single day
>>77284143No he doesnt, he's older now and riddled with injuries
>>77284366I was about to btfo and humiliate you by finding a clip of him talking about it but the faggot makes 2 hour videos of him just screaming in the void and 4 minutes of intelligible talk count your lucky stars you queer
Doing calf raises hurts my toes, is there anything I can do to strengthen my toes so I can start doing calf raises without pain?
>>77284140he was natty back then
What is that site called where you can choose different drugs(looked at tadalafil specifically) and their dosage,schedule and it would show the full curve of the drug's effect from start to finish in a nice graph.I can't remember or find it.
Should I restart a nicotine habit to quit a weed habit?I unintentionally used weed as a crutch when I quit nicotine around 8 months ago, but afterwards I just turned into a high 24/7 waste of oxygen.Every time I try to quit weed, the boredom and pent up energy makes me almost manic.Conversely, when I was on nicotine I always felt focused and goal-oriented (which is to say no idly sitting around agitated, but actively finding things to do).
>>77284394Hence why I never checks his vids since 2021/22. He didn’t get worse than Blaha but almost there. Pure shit-talking.>>77284412Change your shoes.
I need a good adjustable bench?
>>77284667ok?
Am I gonna want an adjustable bench in the future or will a flat bench do me just fineBeen 2 months on SL5x5 and am setting up a homegym. I could definitely DIY a flat bench
How much protein per day should I eat if I am 230 lbs and want to gain muscle?
How can I get jacked with only this?(5 feet 6 inches) (96 kg, 35% body fat)Like, get as fit and as muscular as possible using this.
>>77284609Obviously nicotine is less destructive than weed. If you truly can’t stop both just do nicotine.
>>77285625Honestly you are better of doing calisthenics than using any of those baby weights
Divorced anons, how did your separation affect your motivation to train? Was it motivating or demoralizing?>t. Contemplating leaving my wife, no kids.
>>77285625Force = mass x distanceA small dumbbell at the end of a fully extended arm doing flyes feels as heavy as 10x more weight on a chest press. Your goal should be to craft a healthy, muscular body and not being a fat fuck who can lift 6 million pounds. Deadlifting 200kg isn't going to make you healthy, it's not going to get you girls, it's not going to make you feel attractive and appreciated. Instead focus on useful goals, and take actions that support that goal
>>77285652> force = mass x acceleration
>>77285657Okay Torque = force x distance, but you caught my drift
>>77285643>>77285652# Pull 1:* DB Rows: 3 sets x 5-8 reps.* DB Chest-Supported DB Rows: 3 sets x 10-15 reps.* DB One Arm Rows: 3 sets x 8-12 reps.* DB Pullovers: 3 sets x 8-12 reps.* DB Shrugs: 3 sets x 8-12 reps.* DB Hammer Curls: 3 sets x 8-12 reps.* DB Rear Delt Flyes: 3 sets x 15-20 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.# Push 1:* DB Bench Press: 3 sets x 5-8 reps.* DB Incline Bench Press: 3 sets x 8-12 reps.* DB Flyes: 3 sets x 12-20 reps.* DB OHP: 3 sets x 8-12 reps.* DB Lateral Raises: 3 sets x 15-20 reps.* DB Kickbacks: 3 sets x 12-15 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.# Legs 1:* DB Goblet Squats: 3 sets x 12-15 reps.* DB RDLs: 3 sets x 8-12 reps.* DB Lunges: 3 sets x 8-12 reps.* DB Hip Thrusts: 3 sets x 12-15 reps.* DB Calf Raises: 3 sets x 15-30 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.# Rest.# Pull 2:* DB Rows: 3 sets x 5-8 reps.* DB Chest-Supported DB Rows: 3 sets x 10-15 reps.* DB One Arm Rows: 3 sets x 8-12 reps.* DB Pullovers: 3 sets x 8-12 reps.* DB Shrugs: 3 sets x 8-12 reps.* DB Hammer Curls: 3 sets x 8-12 reps.* DB Rear Delt Flyes: 3 sets x 15-20 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.# Push 2:* DB OHP: 3 sets x 5-8 reps.* DB Incline Bench Press: 3 sets x 5-8 reps.* DB Bench Press: 3 sets x 12-15 reps.* DB Flyes: 3 sets x 12-20 reps.* DB Lateral Raises: 3 sets x 15-20 reps.* DB Kickbacks: 3 sets x 12-15 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.# Legs 2:* DB Goblet Squats: 3 sets x 12-15 reps.* DB RDLs: 3 sets x 8-12 reps.* DB Lunges: 3 sets x 8-12 reps.* DB Hip Thrusts: 3 sets x 12-15 reps.* DB Calf Raises: 3 sets x 15-30 reps.* Crunches: 3 sets x 10-20 reps.* Reverse Crunches: 3 sets x 10-20 reps.Let's go?
>>77285671Splits are for roidmonkeys who want to ruin their heart and tendons. Just do 3 full body workouts per week and you're golden
>>77285676Hey man, thank you. I will do that.
>>>77284667Rep or ironmaster if you're willing to spend at least $400. Anything less and "good" becomes more subjective and cope filled.
>>77285507Focus more on losing weight, fatty. A good rule is 0.8g per pound of lean body mass.>>77285625Don't be a turbo poorfag, that is not acceptable and is wasting your time. Just go to a real gym and do a real routine.
former fat here. I've made good progress (down 100 from peak, now 181lbs) but I feel I still struggle with portion control and moderation. I had all this for sunday brunch for instance (well just the lid of the bread bowl, not the whole thing). does this seem like a lot? I basically tend to just cram all my calories and macros into one or maybe two really big meals and fast the rest of the time which doesn't seem healthy.
>>77285777You eat like a vegan tranny
>>77285787you one of those fags that has to order steak at every restaurant
>>77285795>Get called out on vegetarianism>Muh steaaaakOk piggie
I'm inheriting a barbell, weights, and a power cage from my BIL (he got injured) so I figured I should finally start lifting.Thing is, idk what programs to start with.My goal is just to look good. Pecs, delts, quads, abs..My background is cycling so I already do leg press 130kg for reps, but that's literally the only strength work I've ever done.Also I'm scared of getting injured like him. I read through SS a bit but like, I don't want to do power cleans.SL5x5 seems promising but people tell me it's for strength athletes not for vain people like me who just want to look good.
whenever i Google this shit i just get wokoid slop abt it but when ur calculating ur tdee as a male with female hormone levels do u tag male or female on the calculator?
>77285834YWNBAW
>>77285834>>77285854sorry, my curry fingers slipped
>>77284633He's still good. His jihad against söyence-based lifting has done a great service for all the lifting peoples of the world
>>77285817>Thing is, idk what programs to start with.>My goal is [...]Just learn how to train to failure, try out different exercises, and keep going (as long as you don't get injured or something). Wrt specific sets numbers, rep numbers, specific exercises, or workout splits, if your goal is truly to just look/feel good, then it's all preference. Work all the muscles to failure consistently, and it will be fine.>Also I'm scared of getting injured like him>I don't want to do power cleansNo need to worry. Simply avoid doing the mechanically complex compounds with high intensity, or just practice them with little to no weight. Olympic lifts are fun, but I think few use them to train to failure due to the technical skill/risk involved.
Is it, really, in reality, a mindset thing?
>>77285647Why are you considering leaving her?
Can I still do squats and deadlifts with a broken toe?I dropped a 45 on my big toe last week. My toe is feeling better, but I still cant put all my weight on my foot.
I have been stuck in 75 kg for 5 months after lose 25 kg because i didnt lower the kcal intake but every month that pass i have less fat and im more defined, i do cardio and lift, should i keep like this or lower the kcal intake? My target is cut but i see progress like this but slow
>>77286713This is me flexing and good light
Why is my bench press so close to my squat in weight? I'm been working out for years on and off. I can do a 97.5kg for 3x10 but on my squat I can only do 105kg for 3x10 and also conventional deadlift is also shit but need have to start doing it again. Why is the squat so difficult for me?
How long will it take me to get to at least a 220kg deadlift is my all time best 1RM on the conventional deadlift is 170kg but haven't trained deadlift in many months? I had to focus on squats only since my legs felt too shaky or weak after squats. My current max deadlift is probably 120kg but I can probably add 10kg a week due to muscle memory. So i should be back to 170kg deadlift in over a month. What's the projection for at least a 220kg deadlift? I fucking hate hip hinge movements though.
>>77286403If it's affecting your lifts then no. I wouldn't fuck around with lifting during the healing process as it can cause permenant malformation.
Besides chest, what back muscles would add the most to my chest size? My torso is floating in Euro L-sized shirts while my shoulders and arms are shrinkwrapped
Are people who don't enjoy lifting, doing it wrong? Or in another words, could people who hate lifting come to enjoy it if they took a different approach to it? I think this definitely applies to running, which I enjoy, and I think the main reason a lot of people hate it is they they try to hard and take a no-pain no-gain approach, and prioritise the most convenient route which is typically boring suburbs or asphalt city landscapes. You can actually make huge improvements to speed and stamina with slower, easy runs, and all the better if it's a nice route through a park or along a riverside.
>>77284140maxing out every day is the most effective way to train if your natty
>>77287325Positive feedback loop, it's all geneticYou go inside for a few months, find yourself pulling and pushing more than +70% of your gym or looking better than at least half of them, you keep coming back for more. Doing everything right and filtering bad information in something you're new at also takes pattern recognition you cant train on a personal level but also especially not for something this mundane Grit and wanting it is geneticsIf you dont get good results within a year or two and keep doing something while lying to yourself in many ways that you enjoy it and that it's for le health you're not le hard worker or le persistent, you're just wasting precious time you could be using to do something you enjoy AND are good at
When I stretch my legs I feel this sort of discomfort all over them, it's not tingling or burning or pain it's kind of an in-between, it's a wave of discomfort that comes then goes. I feel nothing when sitting or walking, just when I stretch them. Is this what DOMS are? I started lifting very recently so these sensations are new to me.
Here's a routine I came up with, which I posted elsewhere, with the goal of prioritizing the main compound lift movements but also accounting for virtually every other muscle, and also maintaining manageable volume (at most seven exercises per day, at most two consecutive non-rest days). Is it good or bad, and are there any adjustments or improvements you guys would make to it?heavy lower block (6 weeks):day 1:3x5 deadlift3x12-15 lateral raise3x12-15 face pull3x8-10 incline skull crusher3x8-10 curl variationPallof press3x12-15 shoulder internal rotationsday 2:3x8-10 single arm OHP3x8-10 pull-up3x8-10 serratus punch3x8-10 cable crunch3x12-15 wrist curls left and right3x12-15 shoulder external rotation3x12-15 tibialis raiseday 3:restday 4:3x5 squat3x12-15 lateral raise3x12-15 rear delt fly3x8-10 incline skull crusher3x8-10 curl variationCopenhagen plank3x12-15 shoulder internal rotationday 5:3x8-10 incline dumbbell bench press3x8-10 single arm row3x8-10 lateral lunge3x8-10 cable crunch3x12-15 wrist curls left and right3x12-15 shoulder external rotation3x12-15 tibialis raiseday 6:restheavy upper block (6 weeks):day 1:3x8-10 RDL3x12-15 Y raise3x12-15 calf raiseplank3x12-15 wrist curls3x12-15 reverse wrist curls3x12-15 wrist pronation and supinationday 2:3x5 OHP3x5 pull-up3x8-10 BSS3x8-10 knee curl3x8-10 weighted hanging knee raiseneck work3x12-15 ankles left and rightday 3:restday 4:3x8-10 sumo squat3x12-15 Y raise3x12-15 bent knee calf raiseside plank3x12-15 wrist curls3x12-15 reverse wrist curls3x12-15 wrist pronation and supinationday 5:3x5 bench press3x5 Pendlay row3x8-10 reverse lunge3x8-10 knee extension3x8-10 weighted hanging knee raise3x8-10 back extension3x12-15 ankles left and rightday 6rest
I can't find any 2.5lb platea with 2" holes, but I have a pair with 1"Can I just hang them from the bar with a ziptie for progression?
>>77287546Kys you fucking spamming retard. I don't give a shit about your dogshit crossfit routine. You're too retarded to come up with anything by yourself.
>>77284609Read ezway to stop smoking by Allen Carr. Like actual sit down and give it a proper read, full focus. Rewrire your smoking brain with this.
>>77285728This guy doesn't even lift btw>>77287546I hate it, waaay too much shit. Some people like that I guess. It isn't necessary, the big lifts do in fact train everything.
>>77287546retarded ass mike kiketel chatgpt routine
I need to get biggerWhy only push one day, then pull, then legs.I want to do Push+Pull, then Legs+roon, then abs+neck repeat
Can pullups and dips be done everyday?
>>77285834does it matter? just count your calories and weight yourself every other day or so. if you're losing/gaining/maintaining weight you're eating below/above/at maintenance.>>77287184maybe you have longer legs so your knees travel further and that makes the lift harder, or you subconsciously don't care as much about squats and deadlifts because they're more systemically fatiguing, or you just have more experience training your chest and minimal training legs. could also be all of the above to varying degrees>>77287325aside from people with mental illnesses i think everyone likes it in their own way because humans are active animals. i've thought about it too and yeah a lot of pop fitness information makes it seem far more esoteric than it really is, but at the same time anyone can move around and a lot of people simply choose not to, so i'm not sure.>>77287862you mean upper/lower? just do an upper lower lol.>>77287865yes, just auto-regulate frequency and intensity based on how you feel.
>>77283884Yeah it works really well. Especially if you’re in your 20s. I did his recommended squat to a two rep warm up then one day is bench and the other day is deadlifts. Helped me get to a 2 plate bench an 4 plate deadlift in about 1-2 months, went from like 150lbs bw to about 160-170 and looked amazing. It stopped working after a while as the weights just get too heavy. Yeah you have to switch the exercises up at a certain point. It also only works well if you bulkI’ve had other guys do it and their bench and deadlifts blew up. But it typically only works until you bench around 2 plates deadlift around 4, it takes like a month or twoI haven’t tried it since I’ve become an elite lifter partly bc I got older
Is it true you don't need to count calories on carnivore?
I've just realised I care about my life and want to start getting into good habits again before I have another dip; what's a good dental hygiene routine? For the past few years I've only been able to brush and use mouthwash, but recently I've bought a tongue scraper and floss.
>>77284394So you were wrong, retard
>>77288022ditch the mouthwash, fucks up your microbiome. First floss, then use electric toothbrush, spit out toothpaste but leave residue without rinsing it away. Brush teeth morning and evening. If flossing is too annoying, get one of those water jet floss things.
>>77283884I want to ruck but also to lift heavy and look like a muscle monster But I'm a retard, design my workout routine
>>77288224kys
Is there anything you can do about knees coming in together when squatting if you workout at home and only have a squat rack and no abductor machine to address the weakness?
>>77287865I do pull-ups every 2 days and never get injuries. In fact, even when I get tendon irritation from other lifts I can still do pull-ups. I consider it very safe.(I don't do dips though.)
Question: do steroids turn you gay? How does this work? Is it just being so hyper-seuxal you'd fuck anything?
>>77287958Why would / how could this be the case, my dear anon?>>77288224Do some low rep, high weight lifting (and lets take PPL as an example routine) and then on the rest of the week you can ruck. Presumably put a rest day in there somewhere, perhaps after leg day.>muscle monsterBulk. If you get too flabby, then be stricter with nutrition (aka no excessive or dirty bulking).>>77288366>turn you gayNot necessarily.>being so hyper-seuxal you'd fuck anythingBasically. You can read about the same thing happening with stimulant drug users. Look up the term "stimfapping" if you want some interesting stories. Turning up the dial on certain brain circuits causes people to much more easily develop sexual deviancies.
>>77288224MWF Lift. Heavy push, pull, squat × accessories TTS Ruck. 40 lb ruck, 30+ minutes minimum. Increase time each week.
I dont deadlift and I think that is causing my upper traps to not grow. mostly doing facepulls one day and DB shrug another, what else can I do?
>>77288196This is all correct advice based on my research into the matter>>77288224>I want to ruckWhy? I would focus on the muscles first, unless you're in the army or something>>77288281It's a form issue, just remember to shove your knees out and keep them out
I've think I'm finally bitten by the iron bug anons. Today is rest day but my body is screaming LIFT LIFT LIFT, despite still being sore from yesterday.What do?
>Recomp if you want to spin your wheels. Cut and then bulk if you want to see progress in this lifetimeIs this true?
>>77289154Cutting and bulking is just another more convoluted of spinning your wheels as a noob. You have no muscle mass to raise your metabolism, no strength, no handling of barbell and dumbbell training, you'll even lose what little "lean mass" you might already have. If you're under 27-28 BMI, just bulk straight up
Can I use coffee as a pre workout?
>>77287642brotha I haven't used nicotine in 8 months, I don't need a guide on how to quit
What stretch or exercise will workout my pelvic floor?
How can I figure out what a good weight is for the type of physical activity I do? I currently am only weightlifting and am 6'3 100kg, I'm moving into the Olympic lifts finally as I've just been doing the compound lifts for past two years but not interested in competing at all
