Anyone has the programs for Sean Nalewanyj's Trainwise app?
It seems similar to what I'm doing but I want to check

>>77372367
Is it wise to be working out after I got my first round of rabies vaccines? I want to but I feel sore as fuck.

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>>77372367
Why is my bench so weak compared to OHP? I have long arms so both should suck.

I recently hit 1pl8 OHP pr, but bench is still stuck at 70 kg x6. So my bench should be 80 kg 1 RM, still 20 whole kilograms below what it should be to match OHP.

Additional question:
Should my RDL be heavier than my squats? My RDL is 110 kg x 10 and my squat is only 90 kg x 5

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I just got some dumbells to hopefully grow my biceps and shoulders. Never done much lifting but I do boulder and can do like 20 pull-ups.
I've noticed I can do more reps with my left arm than my right arm. We're talking 10 with left, 7 with right with 13kg weights. Is this normal?

>>77373544
Some discrepency in strength is very natural, especially when you're not familiarized with lifting yet. Humans are naturally not perfectly symmetrical. Almost everyone has a preference in their one arm or leg. 3 reps though, is a bit high. I think it should even out eventually. Also, I don't think trying to fix it, or handicapping your progress on your stronger arm is worth it.

What most people have bigger problem with, is that their one arm is bigger than the other one. Funnily enough, sometimes the weaker arm can be bigger than the stronger one.

>>77373578
Yea I'm right handed and my left is stronger. I really wasn't expecting it. They are the same size currently though.

>>77372367
Do any of you have the link to the /SIG/ folder? The archive isn't working for some reason.

>gym finally unbanned from /fit/

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How much further do I have to cut to start a lean bulk? Currently 81.5kg at 186cm (6ft2). Not looking to get very lean, just enough that I don’t feel fat after 3months on a 300 calorie surplus. Any advice welcome, I have no clue what on earth I’m doing when it comes to bodybuilding.

>>77373758
FWIW mentally I still feel physically fat and not home in my body. Was going to get to like 80kg and re-assess from there. Not sure if my feelings about myself are valid though (not complement fishing, I just have no frame of reference).

>>77373758
>>77373767
If that picture is your current body (You) should start bulking now. No real reason to get any leaner. C'mon get big

>>77373797
I feel the same right now now that I’m near my goal but I know that one week into a bulk when I’m full of water again I’m going to feel fat. I don’t want to yo-yo. I know my perspective is distorted and genuinely don’t know how to look at myself anymore.

>>77372367
Why is the 'gym dad bod' so popular now? I do the usual cut/bulk cycle and my most recent hookup told me that women typically prefer the 'bulky and muscular, but not shredded with a 6 pack' look. I prefer being leaner and have no real issues with women anyway, but lmao all these dudes trying to get giga shredded to get women should probably just be perma bulking instead I guess.

>>77372367
I have no source of income and no access to gym. Currently living with granny. Explain how can I get fit
>5'9
>143lbs
>skinnyfat

What is the best superset exercise to incorporate incline bench press with?

I was doing Y-raises to isolate the lower traps, but I stopped because it made compound lifts (like OHP) on subsequent days feel like my lower back was about to explode. Should I power through it while being careful or are the lower traps just not worth isolating?

>>77374097
Go to every nearby gym and ask for a trial
Get a job before youve exhausted your trials

>>77374351
If you're bb rowing, deadlifting and do dips, you don't need to isolate traps at all

>>77374321
None
Stop trying to make your own program

>>77373995
It's always been the preferred

>>77374097
get job
read sticky

>>77373758
Looking good, what are your lifts looking like? Asking for comparison's sake.

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>>77374467
I’m weak as fuck lol. No clue where I should go with my body.
Bench: 70kg 3x5
Split squats: 32kg 3x15
DB Curl: 24kg 3x12

>>77374474
24kgs on db curls seems disproportionate with your other lifts, but yeah like the others said just eat more and lift. You look good as you are anyway, so it can only get better. Bulk to 85-87 over the course of the 9-12 months and then reasses.

Is it worth trying accutane for mild acne, if I already have hearing lost and ear ringing/tinnitus? Apparently it could make the ringing louder.
Its beginning dosage of 20mg dose for 2 months.

Overuse of muscles cause injury. How do I recover from to much exercise in a short amount of time where I hurt my legs. The pain won't go away

>>77373995
same reason you prefer fat girls; because they are easier with low standards

>>77374533
If you're having trouble recovering, make sure you're eating enough. At least maintenance calories to make sure you can recover. Make sure you ice your joints for 15 to 20 minutes if they are feeling really inflamed

>>77372367
Need some advice since I'm reading some weird shit online. Is it true that protein powder can cause hair loss? In particular the whey type? It seems like every supplement I read about has hair loss, even creatine somehow.

>>77374693
It shouldn't unless you have mutt allergy.

>>77374535
This, foids withlow self-steem think they don't deserve shredded PLUS whenever they think of shredded niggas they think of roidtrannies seen on Social Media.

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>>77374706
>mutt allergy

>>77374533
highly depends on what your injury is, muscle soreness is completely different than a sprain. but the general formula for recovery is
>food
>water
>at least 7 hrs of sleep per day
>regular movement such as ordinary walking

anyone have experience dealing with medial epicondylitis (golfer's elbow)? had this shit for 4 months, went to PT, doing all the little exercises and stretches they say is supposed to help. stopped working out as much. doesn't seem to be making any difference.

>>77372367
Attempting any form of plank lands me in snap city. This has happened repeatedly over the years.

I am not a core-let. I was recently working on dragon flags, ffs. Hanging leg raises, weighted crunches, whatever. And when I try planks, they're fucking easy. So I ratchet up the difficulty to try and find what I should be doing and, without ever hitting a challenge, wang something in my lower back. It's always muscular instead of spinal, and it heals, but wtf.

The latest episode, I wasn't even trying to plank. I was trying isometric girl-pushup holds for help with a nagging thing in shoulder, so doing planks without really meaning to do planks. One week of maybe 3 minutes spread out across the day and, yup, fucked my shit right up. Was doing tbar rows at 60% of my normal load and just, yeah, now I'm fucked. The only thing that changed was these goddam iso holds.

So the stupid fucking question is, how do I fix this bullshit? Obviously I'm imbalanced and I need to work easy planks into my routine, but how do I progress them if I get hurt every time I'm even in the room with someone else doing them?

>why would a manlet box heavyweight?
normies don't know I'm Tommy Burns maxxing

my lower back feels pretty sore after squats and rdl, im wondering if its because those exercises work the lower back or im having early stage herniation

>>77375379
are you actually crunching by rounding your spine? it sounds like your lower back is weak as hell and you don't know how to brace properly.

>>77375433
No rounding. Hard pressed to believe the lower back is weak - have an ok diddly. I would believe the lower back is weak compared to everything else.

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>>77375440
you are supposed to be rounding your back. use a rolled up yoga mat under your knees

>>77375450
Oh, I misread. I thought you meant rounding during the plank. Yes, I can crunch properly. I'll do decline weighted crunches and situps in alternating sets with a 45# held to the chest sometimes - very cognizant of the difference.

Like, I know how to work the abs. I just don't know how to fix this apparent imbalance.

>>77375454
Could be a very tight lower back, causing a spasm or something while in plank?

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I came to the conclusion that eating boiled chicken, potatos and veggis is the only way to lose weight and be healthy. no oil, no salt. thoughts?

>>77375462
educate my retarded ass here. when people/programs say shit like 80 kg, 5 sets of 3 reps for example, that comes out to
80x3
80x3
80x3
80x3
80x3

but if you do this, the first sets are too easy and the last sets too hard. why wouldnt you do this instead?
84x3
82x3
80x3
78x3
76x3

training every set closer to failure instead of leaving a bunch in reserve for the first half?
example numbers but i think you get what i mean

>>77375502
didnt mean to quote some random frog sorry
good luck with your diet tho

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>>77375462
Its just a game of hitting enough protein to feel sated, and the carbs having low spike values to not disturb all the hunger mechanics.
You do want more oil and spices, to make it properly edible. But the other option is to use thigh instead of breast, so you don't need a additional source of fat.

>no salt
Look
You are not the rest of the animal kingdom. You can go to a lower salt level than the McDonalds nuggie person, but we are salt addicted as a species after evolution specced us into sweating.
The correct thing is to replace ~99% salt with either 1/3 salt or 1/2 salt. Usually sold as salt replacement.

>>77375460
Maybe? Not sure how I'd diagnose or deal with that. Open to the suggestion, though.

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Two questions;

Is there a site I can use to track what exercises hit what muscles and give a visual highlight of this on a 3D model? Bonus points if it also lists the tiers of weight one can reach in said exercises.

How important are enzymes like bromelaine/papain/nattokinase? I'm tempted on adding them to a stack and cycling them to assist with digestion and scar tissue/arterial health.

>>77375462
I lost 40+lbs eating baked boneless skinless chicken breast that I made rubbing with olive oil. Also I ate 96% lean ground beef that I would put just a few grams of olive oil on the skillet first. I think I understand what you're thinking that you're scared to use a little oil or eat anything other than boneless skinless chicken, but I assure (You) anon that olive oil is ok and so is lean beef. Just track your calories and get your 10k steps in every day

if I want to establish a good sleep schedule and I'm planning on going to the gym in the mornings, can I sleep at 10:30 wake up at 6AM on MWF and then sleep at 11 wake up at 7AM on TTh? Or would it be better overall to keep the sleep and wakeup times the exact same every single day, including weekends?

>>77374097
Look up calisthenic exercises and choose some. Cover the whole body and get creative or find a gym sooner rather than later.
>>77374321
Lateral raises.
>>77374532
(Standard "do it and be careful/slow about it" response). Good luck anon.
>>77375547
>Highlight model of muscle coverage and tiers of strength
Closest I can think of would be symmetricstrength.com, but it's limited in exercise selection. You'd be better off asking anons for their lifts wrt their respective stats or an aggregate like an internet-accessing LLM.
>>77375687
People can vary, but everything about sleep should be as consistent as possible. Ideally you'd also get to a point where you wake up without/before an alarm, but you can experiment with sleeping in to try and catch up on extra sleep. Eg:
>Go to sleep at 10:30 every night.
>Wake up to an alarm @ 6am MWF
>Wake up before or to an alarm at 7AM TTh & Weekends.
Btw, are you actually in bed before 10:30? If you take more than just a few minutes to fall asleep, it'd be worth it to get into bed sooner (the optimal 7.5 hrs is specifically for sleeping itself).

>>77375765
>in bed before 10:30
nah that was when I was planning to get into bed so I could aim for an 11pm to 6am sleep time

>>77372367
How do I pick a weightlifting program for aesthetics? I have been lifting for over a year without an actual routine: I just go to the gym every other day and do a couple of major lifts (squat/deadlift/bench etc) and an accessory exercise.

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>>77374097

1) calisthenics pt regimen
https://ia601407.us.archive.org/23/items/ConvictConditioning_201801/Convict%20Conditioning.pdf

2) Print resumes. Email any business within your area and ask for a job. Walk into any business near you and ask for a job. Join a local church/fraternal organization and let people know youre looking for a job.
3) Once you have a job move out of your nan's house, but go back to visit her frequently because she deserves a good grandson she can be proud of.

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>manage carb intake to maintain a healthy bodyfat %
>body looks deflated and drained
>eat a somewhat large amount of carbs one day for whatever reason
>body looks incredible, defined and "fuller"
Are you telling me this is a biological reality and there's no way around it? Does taking Creatine helps?

>>77376202
>anon discovers refeed days replenish glycogen stores

If my leg muscles become too hard will it be too hard to walk?

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How did he get such massive ripped muscles with the simple equipment?

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My gym is riddled with mosquitos.
What do.
I spray myself with repellant but somehow they adapted.
What the fuck. Its a planet fitness at 2am. Bros first itnwas a racoon then some other hairy thing and when all that got fixed its an infestation. Is there sone bitch ass slab to return?

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>>77376679
>My planet fatness gym is riddled with mosquitos.
Dress for the occasion

>>77375450
Do you really have to kneel? All that does is shorten the possible rom and make you look really gay.

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>32 y/o grandpa
>6 months into cycling, no previous experience
>feeling happy about finishing 25km in under 1 hour (includes a few stoplights and crossings)
>now consistently doing 25km/h
>sensors are consistent across my phone (gps) and shit I stuck on my pedals and wheels
>google average time by age group
>Novice: 59:03, 25.4km/h
I think I can up my speed to 28km/h if there were no stops and with no wind, but what in the fuck does "intermediate" here even mean? How the fuck do people cycle so fast?

This one's gonna be a longpost because I'm creating a serious diet and fitness routine for the first time, and it's gonna come with a lot of questions. My main goal is to get the kind of well-defined physique that looks good enough to post on socials.

The first part that's really confusing me on how to achieve this is diet. Apparently if I want a six-pack, I need to get into a calorie deficit, but also, I'm having trouble figuring out the logistics of what I should eat. From what I understand, I need a certain calorie count, level of protein, fats, and a bunch of other nutrients I can only seem to get from just barely exceeding the calorie deficit.

It also makes me question how long I'd even need to keep this diet up for. After I get my six-pack, will I just never be able to eat as much as I do now? I don't even eat more than the average person. It also feels like this shouldn't be the case as I've seen fit looking people eat lots pretty normally.

The last questions I have are to do with the actual workouts. One bit that also confuses me is that the calorie surplus is apparently necessary for bigger muscles (my arms look pretty twiggy), but this runs into contradiction with the deficit I need for my abs, and I'm not sure what to do about that. I'm also not sure about how exactly optimizing works. I understand that generally I need 24 to 48 hours to recover localized muscle groups, but I also hear that it's helpful to try that group again so long as I'm not in pain?

I'm also confused as to how the relationship between sets and reps work. Apparently if I want hypertrophy I need high reps (which I'm reading is 5+), but what about factors like the exact level of weight I'm lifting, or how higher or lower set count can influence that? Also, how exactly would this work with calisthenics, where you can't get much heavier weight?

Would it also be asking too much to have a workout routine that simultaneously improves strength, muscle mass, and fast twitch muscle fibers?

>>77373478
bumping, I don't want to be out of training for two fucking weeks over these shots

>>77376202
Look up what glycogen is and what it does. Ketolards just sleep all day so they never see the problem of glycogen depletion.

I'm back here after five years away.

What the fuck happened?

>>77376883
Culture dies when people can't remember or coherently contribute

>>77376679
Find the closet with the standing water and make it drain/dry

>>77376699
A good consistent bike speed is 20-25 MILES per hour

>>77376857
You should NOT be writing your own lifting routine
There are plenty of novice programs that you can add arm and ab work to that will actually help you progress

Something people don't understand is that you might not be able to get a six pack at your current musculature which is why it's always best to bulk through a novice program to intermediate strength (symmetric strength dot com) and then cut
Alcohol reks gains worse than anything and sugar can also diminish them so your weight gain should be from real, whole foods

You won't know your TDEE until you lift and track your weight and intake for awhile
You need to be eating enough to recover and be stronger every gym session more or less

And before some retard gets to you, you can only synthesize 0.8g of protein for every LEAN pound of body mass you have
You can go beyond that when cutting, but don't go too much as it becomes counterproductive
Fat is always king for your physique as that's what testosterone is made out of and you need good fibrous carbs like whole grain bread etc

You want a diet of whole meat, whole grains, and veggies for fiber

The best physiques are well fed and extremely active

At my peak, I was cutting at 4000ish calories a day to get to single digit bodyfat
You want to move more weight more times consistently and take MEASUREMENTS
DO NOT RELY ON YOUR WEIGHT to track progress
It's a good metric to track, not a good metric to live by. The best physiques weigh wayyyy more than you think

>>77376947
fuark ;_;
>wagmi

>>77376970
>You should NOT be writing your own lifting routine
>There are plenty of novice programs that you can add arm and ab work to that will actually help you progress
Okay, I'll do that. Thank you.

>Something people don't understand is that you might not be able to get a six pack at your current musculature
Isn't getting a six pack always just a matter of maintaining a healthy calorie deficit until all the fat on your abs is burned off, and then simply training abs to define what's already there?

>Fat is always king for your physique as that's what testosterone is made out of
According to Google, testosterone comes from a lot of things, and healthy fats are just one aspect (which I'm covering at the moment with tofu and mixed nuts). But it also seems to be supplemented well by leafy greens (covered), fatty fish (covered), and eggs (covered).

I appreciate all the feedback. I guess my only real question at this point is why start bulking before cutting? I'd figure the process would be better with the opposite steps, as that's less fat to get rid of later.

>>77373946
Just eat more and shut up. Nobody cares about your feelings, especially when your small

>>77377045
>tofu
uh-oh...

>>77375379
stop arching your back like a stripper
squeeze your ass muscles to get a slight tuck, do a vacuum with your TVA,

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What's your favorite pre- or post-workout cocktail? For me, it's the Negroni.

how much protein is in a cup of semen?

>>77377591
More than there are neurons in your body.

>>77372367
I'm a fat fucking retard who wants to be able to at least sit at an L without my lower back rounding
been trying to do stretches for a couple weeks but can't even get into the start positions for the 'easy' variants
is it even possible to go from this to even slightly flexible? any anons done it? please tell me how

>>77377061
I care about anon's feelings. lurk more little bro

Why is everything linked to depression and/or anxiety?

>Weight loss plateu
>Failing lifts when increasing weights.
>Gold fish memory
>Low Self Worth
>Feelings of dread to the point of cold sweats
How can I cure this and so I can improve my lifts?

>>77374535
>Fat women have low standards
ok grandpa.

Where the fuck can I buy some non disgusting protein for a normal price

I cant believe ON wants 75 bucks now for the bag fucking jews

>>77377854
Honestly? Just buy the Fairlife pre bottled stuff.

I used to like MyProtein but I realized I couldn't be assed to mix it myself every night and nothing tastes better than Fairlife.

>>77372367
Mental fitness question

Is it actually good advice to join a social group like a rock climbing club or running club if you want to make friends?

Anyone experienced with getting back into lifting after a long break and losing most if not all of your gains?
I recently (3 weeks ago) started lifting again after a 8 years break. I used to lift pretty regularly, had a decent physique and decent numbers (including a 4 plate DL PR at 20yo which was my storngest lift) but I'm basically starting from scratch, DYEL status because I got into a bad accident, had surgeries, quit all sports and basically lost all my muscle mass.
Today, I can do 2 clean, full ROM pull ups with strict form but that results in me being completely "gased" out afterwards, like pretty much unable to do any other serious exercise involving that muscle group.
Is this my CNS taking time to adjust, or am I just that weak? I feel like im out of muscle endurance after 1 set of pretty much anything, not just pull ups but push ups, bench, etc.
Also, on my very first day back in the gym, I felt like I was struggling with benching just the bar, but was back to benching near 1 plate for reps after two weeks. So clearly this cant be just muscle and strength gains in such a little time
How big is the CNS factor when making noob gains/benefiting from muscle memory?

>>77377779
>Weight loss plateu
This tells me you're in a cut.
>miserable symptoms/experiences
>How can I cure this?
Eat more.
>Why is everything [inter]linked?
Because the body is all connected, literally.
>>77378037
>How big is the CNS factor
I'm going to guess it's no more than 50/50 compared with muscle scaffolding. I think it's a matter of relearning the skill of weightlifting and getting used to it again.

>>77372367
Why is mp 200% more effective than ohp?

>>77377779
>Weight loss plateu
eat more sugar
>Failing lifts when increasing weights.
add reps before weight
>Gold fish memory
fish oil and choline
>Low Self Worth
stop being a pussy
>Feelings of dread to the point of cold sweats
it's probably just gas

>>77373478
>>77376869
Guess I'll be the boards first retard to lift while getting the rabies vaccine and let you know how it goes since nobody else seems to fucking know

>go to the doctor
>says I need more beans and leafy greens in my diet
>make bean and collard green/kale/cabbage soup
>been eating it for the past few days
>now I shit green moss logs 11 times a day
help
what can I do to make it fucking stop

>>77375462
It would generate a significant caloric deficit, but at some point, you would need to include more fat in order to be able to absorb Vitamins like A, D, E and K.

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Will this break my fast?

>>77378383
No, it does not contain enough calories to meaningfully "break" a fast.

>>77378222
>been eating it for the past few days
>make it stop
Do it less. You went from never doing it to always doing it. Find a middle ground that balances it out, eg, once every X days. Maybe just once a week, idk.

>>77378119
It's for sure not more effective
Remember that hormone response is what matters, moving more weight on a barbell will get you more hormone response that dbs

>>77377991
Yes, join a church and go to the young adult activities to find a wife

>>77377854
You can only process 0.8g/lb of LEAN body mass
You should easily be able to hit that with whole protein sources without suppslop

>>77377613
>If I work on something will it get better
How retarded are you to ask this question lmao

>>77377045
Six packs come from a certain amount of abdominal muscle with a certain amount of fat on top
You might have not enough muscle and too much fat (you can't kill fat cells only shrink them) to the extent that it might be impossible for you to have a six pack
Remember that you lose muscle when you cut

It might be beneficial to cut first if you're over 25% bf but you shouldn't try to get a six pack, just get down to 12-15 so you can bulk and then for sure get the six pack when you cut after gaining some amount of muscle

Frankly, you're going to have a hard time making gains if you aren't eating whole meat
The only good looking vegans already looked good when they went vegan or they roid

Testosterone is made from cholesterol
If all you eat is fibrous rabbit food, your body won't absorb enough cholesterol to let your test increase to get the body you want

With higher test after gaining mass, it'll be easier to cut and stay lean as well as actually having a shot at a six pack

>>77377045
I'm
>>77378799
>According to Google
>An aggregator of information based on how well it was promoted by grifters says...

I don't know you well enough to lie to you, I'm not selling you anything
I've made it, been huge and lean natty, and I'm giving you real advice
Eat meat, get plenty of fat from accessible sources (not nuts) and lift heavy

>>77378218
Update: I'm probably only lifting about 60-75% of my usual, I think my nerves are fried. Will probably take the next week off and stick to stretches.

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I've been deadlifting with a mixed grip since I saw Louie Simmons do it and thought it looked neat. But now one trap is noticably bigger then the other. I won't be pulling mixed anymore but can I fix this by just reversing my grip untill the other trap grows or should I try and target it with shrugs or similar instead?

>>77378873
Make sure you aren't just angling/rotating your shoulders unevenly in the mirror when inspecting yourself, btw. I've made that mistake because of my uneven shoulder mobility (my right side is naturally rotated backward more because of throwing baseballs a lot as a kid). But yeah, I'd switch the grip for a little bit, and eventually make the switch to just doing a neutral grip and shrugs.

>>77378888
Based digits, I'll give it a shot

Why is my dick so dry despite not touching it for over a month? I get no stimulation from tugging it anymore. It's so fucking over for me.

How does curling 40lbs dumbbells fair on the gymbro scale? What is the 2 pl8 bench equivalent of curling dumbbells?

>>77378799
Your body makes its own cholesterol. It's not an essential nutrient. This is something you learn in high school if you didn't take the remedial, special-ed classes.

I remember when Atkins fatasses like yourself were arguing about how dietary cholesterol doesn't raise cholesterol (demonstrably false) but now it's "dietary cholesterol is like steroids, but I still need my TRT injections." Which is it?

>hurr you're a vegan the vegans are coming they're trying to stop my super obscure diet of cheeseburgers and low carb pizza
It's basic physiology that you react to negatively because of your cult. Fat is not the dietary component of protein synthesis induced by training, it's the leucine, isoleucine and valine amino acids. Could just tell people that but nope you are parasocially linked to your diet cult salesmen on youtube.

Is it ok to train with DOMS from yesterday?

>>77379179
>I want my body to have to make cholesterol in order to produce test
R u retarted?
Vegan shit really fucks up people's brains as can see here

>>77379219
You shouldn't be hitting the same lifts as yesterday

>>77379164
Doesn't matter
Real lifts and arm size are what count
At my peak I could perfectly curl 65s under 10% bf but my arm size is what mattered

>>77378873
Yes, you're supposed to switch your switch grip lmao

>>77379219
Yes, it is. Your long-term—months and years—progress is what counts, not the day-to-day one. Besides, any body has its limits.

>>77379347
>You shouldn't be hitting the same lifts as yesterday
How many tons do you bench, bro? Any 9000 kg bicep curls on the horizon yet?

>>77379164
I've never trained bench much, but have done 2pl8 for 1 rep before. Around that time I think I hammercurled 50s for 6 reps.

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>>77377779
>Gold fish memory
choline and fish oil. Uridine if you are feeling brave.
Another option is that you are potassium starved.
A third is that you have 1-4 AHNI per hour sleeping, and you can't deal with it.
>Low Self Worth
That is a attitude problem. Either you are not feeling valued, which is hard to if you are studying or working a entry level job. Or you are feeling like you have blunt instead of sharp shoulders.
>dread
Desensitize. Only option.

>>77378383
No, but it will give you the cravings. Which is whatever.

>>77378976
Poor sleep
Long term dehydration
Deleted your pelvic floor, or the psoas is too tight and then that posture damage deletes your pelvic floor.
Lack of zinc or magnesium. Or the ever common D3.

So long its not porn desensitization, its very fixable.
I am betting on insomnia or the psoas into pelvic.

>>77375502
failure isn't always good especially if you're working in rep ranges below 5.
5x3 for strength means you're getting more familiar with using weight closer to your one rep max, so you won't find it as foreign when you try for it as someone who's getting the same volume but is at a lower percentage, like a 5x10.
if you are doing a 5x10, and training with muscle growth in mind and not strength, you could do dropsets (i.e. the second example you showed) or you might just prefer training further from failure with higher volume, or you might not want to lift big weights to get more control with what you're using, or maybe something else. and for the record, sometimes when people say 5 sets what they really mean is 2 warm ups and 3 working sets, so it's not always literally 5 sets straight.

>haven't been to the gym in almost 2 months
Surely this week I'll finally move my ass and go, surely...
I stopped taking whey and creatine since like 2 week, no reason to continue it if I don't train and eat like shit, I need to force myself out but it's so hard

>>77379528
just do stuff at home. no reason you can't do a bunch of pushups before/after cooking, eating, going out, or whatever.

What’s the best most cost effective protein powder?

>>77372367
Genuine question: What type of body does doing only the major compound exercises build vs someone who does a more bodybuilder style workout with compounds *and* accessories? Assuming their both equally strong and equally low bf what differences in their physiques would there be?

>>77374097
>>77374426
If you don't find a job before the trial ends. Put on a fake moustache and get another free trial.

>>77379727
That depends purely where you live and what's available closest to you. You're going to have to do your own research for that.

>>77379840
I think the person doing (at least some) isolations would be able to account for their unique muscle oddities, such as imbalances, a lot more easily. If they don't develop a given muscle (one-sided or not) they will be able to more effectively fix it, whereas limiting yourself to only compounds by definition limits you.

>>77372367
I saw this image posted forever ago on /fit/ and I can't find it anymore. It's either megahex or from the person who drew megahex and it's someone with red eyes with a speech bubble that says "cool" or "neat" and then a thought bubble that says "fuck" and I know someone has to have posted it before. If anyone has this image, I would be extremely grateful (for you)

What metrics determine if you are losing fat without losing muscle? Does the neck:waist ratio apply?

I’m slowly sliding down the fat middle age death spiral. Started counting calories and trying to stay under 2k a day while doing some cardio here and there. Do I bite the bullet and go to the doctor to start cycling and start one of the beginner routines in the pinned thread? Is there really that big of a difference in results and body comp on a low level cycle and natty at my age? I don’t want to be a skinny fat GLP bitch, if I’m going to take anything it might as well be steroids right?
Measurements and age for red below.
6’
230lbs
~37” waist
36 year old male

Been stuck on benching 135lbs for 3 months now. Somedays I fail even that. Same with OHP at 85lbs. Novice lifter, been doing this for a year. Thought it was a mobility issue and have been doing warmups and stretches. Should I do doing other exercises throughout the week to build my strength? Maybe just spam pushups throughout my non-workout days?
>Stats
175 cm, 68kg, Here's my routine, 3 times a week I alternate between them.
>Workout A
Back Squats 3x5
Pull/Chin Ups 3x5
Bench 3x5
Dip 3x5
Dumbell Curl 2x10
>Workout B
Front Squats 3x5
Pendalay Row 3x5
OHP 3x5
Deadlift 1x5
Dumbell Hammer Curl 2x10

>>77372367
Should I be adding calories to my bulk to make up for calories burned during my workouts?

I've been lifting since end of May. Been consistent. Tracked sets & reps, calories, protein. Aiming for a 200-300cal surplus daily. Have put on 1.5lb since I started and looking better already. But as I've increased my weight/reps, the workouts have started to take way longer, I've needed more rest time between sets, and I've started to feel progressively more tired as the weeks have gone on. Wondering if I'm not in enough of a calorie surplus, or if this is just how it is.

When I used scooby's online calorie calculator to figure out my surplus, it said my TDEE is ~1980 so my daily cals should be ~2180-2280. I chose the 'sedentary lifestyle' option in the calc since that's what I was before starting at the gym.

If I add a walk to my day I write down -150cal on my tracker and eat extra that day. Should I be doing the same for workouts? I've read and watched so much content on how to do a bulk but literally never heard mention of "oh and don't forget to add 100cal extra on the days you train" or whatever.

At 200-300cal surplus I'm already running a tight margin, and I train PPLPPLX, so if my workouts are eroding my surplus, it's happening 6 days a week.

By my calculations (250cal over 40 days) I should have put on 2.85lb by now, but I've only put on 1.5lb, which is a 118cal shortfall per day. I guess that's the cals I'm burning during workouts?

Sounds obvious but just looking for some experienced opinions.

Cheers anons

>>77379840
it isn't a good idea for most people's goals so most people don't do it but you'd be torso dominant (i.e. big chest, back, and legs, but relatively smaller arms, neck, and calves). you also wouldn't have as defined or strong abs, hamstrings, or traps.
powerlifters still do accessories but don't focus on them as much as bodybuilders so they tend to lean more towards that when they aren't taking steroids.

>>77380646
you don't have to juice lmao just work out, 36 is not old you just have to not train like a teenager who thinks he's invincible. at least get used to working out, then you can start cycling after a couple years if you want to, but starting with steroids is just a waste of money and noob gains.

>>77380779
why don't you try putting dips on the B workout instead of just keeping them all on A? spreading out your chest work would make you more able to put in more effort in each individual set, and put the chest exercises at the start if they're what you're focusing on progressing on. if you spam pushups you might just be sore with no benefits, but you could try playing around with the volume you're doing in your workouts.

>>77380837
yeah you offset the calories you've burned by eating more. maybe don't worry too much about specifically a 200-300 surplus and just track your weight consistently to see what works for you, but if what you're doing now is working that's good too.

>>77380346
>losing fat without losing muscle
Retaining strength (or just not losing very much), while losing bodyweight nonetheless.

>>77380779
drop the weight, increase the reps, increase the frequency. ABxABxx. work in the rep range of 3x8-12. move all push to A, all pull to B.

If I'm on a cutting diet and made chili, would it be stupid to add some rice to the chili to get a complete protein with the beans and rice or is beans and meat good enough.

>>77382058
meat with beans is fine.

I am down 80 pounds with Reta (Now around 220). I still have some weight to go but I've been at this for over a month. How do I break this? Also I am debating getting HGH and other peptides to help with the loose skin and muscle building, any recs?

EMERGENCY
IM ON MY LAST SET AND JUST REMEMBERED I RAN OUT OF PROTEIN POWDER

WTF DO I DO

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Is this type of transformation achievable in a year without performance enhancing drugs?

I got a nice pullup bar years ago that is made of smooth metal and it has nice foam grips that were initially glued down and wouldn't spin, but now after a year+ of use, the grips spin so I can't do the proper falsegrip with my knuckles up.
The bars have additional foam grips at the very end for wide pullups. Those grips don't move because I don't really use them, so I'm not able to slide on new grips from the ends.
Should I cut my losses and cut the grips off and buy some grip tape to wrap around the bars?
Or is there an adhesive that I could try to get behind the foam to continue using the original grips?

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Recently after training circled area started to hurt a bit and now there is discomfort in the joint whenever I move my rotator cuff in less-than-natural-way. Should I go to the doctor? There was no pain or anything, just discomfort.

>>77383660
Get the knots out of your traps, drink more water and make sure you get enough carbs

>>77383196
Foam isn't durable so I would explore other options

>>77382639
Unless he cut super hard for the first picture and went too far, no

>>77382249
What you should have done long ago
Switch to a post workout meal of real food with whole meat whole grains and veggies
Suppslop will always be suboptimal

>>77382217
How tall are you

>>77380779
Your actual problem is that you don't eat enough
You could move bench to first to help, but you're not going to make it if you're afraid to gain weight when muscle is extremely dense

Don't change your schedule like that other retard said, just eat more and get all your nutrients from whole meat whole grains and veggies

>>77380646
Literally just exercise and don't eat sugar/alcohol

>>77380346
You'd have to do a dexa scan or something
Extremely few individuals can actually lose fat without losing muscle

>>77383689
>Extremely few individuals can actually lose fat without losing muscle
I've been sticking to a high protein diet <1700 cal (started at 175 lbs and plateaued at 170) while lifting and doing hill sprints. My waist has decreased by 0.75 inches and my neck has remained the same. I think that my calorie deficit is being offset my muscle gains.

>>77381497
Nta but what would be "not losing very much"? 2-4 reps when I could do 14? IE I could lateral raise 15kg 14 times with good form but now I reach failure at 12.

Why are my thighs and ass getting bigger if I don't exercise legs?
Is it rows?

>>77372367
What should I do if I've been super consistent on a program, but a beginner-ish friend wants to lift together? More specifically, I'm on a PPLx that I haven't broken in months, and I've made massive progress. Friend wants to "just do some bench." Should I make him wait for one of my push days, or do I just go on a rest day and take it easy? I despise lifting with other people so I've never done it before, but this is a family friend situation I can't weasel away from.

>>77383684
Yeah I def need to eat more. I'm just very skinny fat despite having a BMI of 21 so gaining more weight just makes me look incredibly fat. I'll have to suck it up for a year or so I guess.

>>77384031
why don't you just not bench? do some other lift and tell him you'll bench with him on your push day. you could just do some other lift with the weight he's using like rows or some squat variation.

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What are some foods to consistently raise blood pressure
Besides using more table salt

>>77380920
>last reply
thanks anon

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>>77384031
>>77384031
solo or not, LEAVE YOUR EGO AT THE DOOR and what that means is you have a program and you go into the gym and you lift for YOU. You have a job to do. and it's not changing because of a stronger lifter or some bitch you want to impress and any number of other things that don't matter. Why do you want to break a plateau? You are already in the gym which is better than most. Are you competing somewhere? There is a risk/reward to pushing. I fucked up my shoulder by going too hard and now my delts are suffering and eventually I'll need surgery. What did I gain? Nothing. There are ways to break plateaus and I am not going into that now but the takeaway is you do you, until you need to do something else that is a result of your progress and consideration and then talking with someone who has been where you are going and bending not breaking your plan. You focus on going to the gym regularly and executing your plan. The side show with other people.. just go and whatever, only you are making this important and maybe it's not important.

I'm going to tell you something unfortunate now, there are people out there that do not want to see you go forward. For some this can even be a spouse or a parent which is very unfortunate but true. I got nothing but silence from a spouse as I lost 60 lbs and lifted at a very old age. Spouse had fat slob me pumping on her hole for decades, sweating on her and then over a year's time, I transforms into a body that other women look at. Go from a 40 to a 32. Improve endurance. Get health stats into good condition.Meanwhile not a single comment, maybe even some attempt to fatten me up in the kitchen, some sabotage you so they don't feel threatened or insecure. I still have me until I am dead and feeling good and being positive is not invested in someone else. You lift is for YOU. You don't owe anyone an explanation or circus trick. Blow them off if it comes from a bad place.

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How can I tell of my kidneys are fucked? I'm peeing a lot and my urine is pretty bubbly when I go. However I do drink a lot of water though out the day. I carry around a gallon jug and drink more on top of that. Everything was fine at my last physical mainly paranoid because someone commented about my frequent bathroom use.

I know that ''muscle memory'' supposedly exists, but to what extent? At the start of 2025 I was squatting 375lbsx6 and deadlifting 460lbs aprox, but because of work and because it bored me, I stopped training legs altogether. I basically only do back and chest since March of 2025
How long should it take me to regain my leg strength?

What is the strength transfer between unilateral and bilateral exercises? I’ve heard of bilateral deficit before but I plan to head to a gym in 2 weeks and test my 7 rep squat and RDL maxes.
I’ve only trained unilaterally at home for 1-2 years and I can BSS 200 pounds for 8 reps, lunge that for 8 reps, single leg RDL that for 8 reps.
I’m just want an estimate on what I should expect strength wise

I have a problem. I'm addicted to porn. I jerk off daily at least one time.
So I came up with an idea. I'm not allowed to jerk off unless I've worked out that day. I'm still gonna have my pron addiction but at least I'll be huge.
Is this a bad idea or a good one, like psychologically?

>>77383735
""High protein"" diets don't necessarily preserve mass
You need enough protein, but too much nukes the hormones you need to retain/gain mass
The target for gaining mass is 0.8g/lb of LEAN body mass

>>77384001
They probably aren't

>>77384104
Carbs and fat
Too much protein nukes blood pressure/test

>>77384426
You piss what you drink
Might be diabetic tho

>>77384475
Kek it obviously depends

>>77384660
I would say there's very minimal carryover
You can't get good at one lift by doing a different lift
Like wtf are you thinking lmao

>>77384807
Kinda retarded
Just fill your time with stuff outside the house

>>77384832
I'm eating about 140 grams of protein per day. My calorie intake is at BMR for sedenty, even though I'm active. I have lost 5 lbs (175-170) but have also increased the weights that I'm lifting and the reps of my sprints. If anything, I'm getting stronger and faster.
To clarify my original question, I'm referring to the Navy body fat calculator, specifically the relation between waist and neck circumference and whether or not this can be used as a metric to determine if I'm losing fat and gaining muscle. In my case, the waist has decreased while the neck has remained the same.

>>77384475
Assume it won't take as long as before. I've heard of ratios like 5:3 (5 years first for progress, 3 years the second time to catch up) as a rough estimate.
>>77384807
If you can do it, sure. Just don't beat yourself up if you struggle, because difficulty is inevitable.

I RTO'd to the office last month and holy fuck I don't know what's been triggering it (probably anxiety) but the IBS is ruining my fucking life. I swear I never had a reaction to my protein shakes but I'm getting insane diarrhea all the damn time.

>>77384869
If you're 20% bf, you only need about 110g
120g is probably fine, but 140 is likely a bit too high

Moving more weight more times and recovering properly are the only signs of a spot on diet
Neck size is correlated to cardio health and deadlift Capacity, not overall mass or anything
At my peak at 20% bf, my neck was 19.5" and at 8% it was 19"
It's a terrible metric to try to as attach to anything

>>77384887
You need more INsoluble fiber (veggies) and less caffeine

>>77384918
>less caffeine
the withdrawal syndromes are crazy. can't lift without it dude.
>fiber
I have been actually trying to take fiber supplements and been eating more veggies and oatmeal. not sure if it's helping considering PEW PEW PEW PEW just randomly. on the bright side it's allowing me a lot of time to doomscroll at work, on the other side I'm fucking getting hemmeroids again....

>>77384426
get blood work
i fill the toilet with bubbles and my GFR was mid 60s which means im probably fucked in the long run

>>77384842
>You piss what you drink
>Might be diabetic tho
Everything is in order there during my last physical. Piss doesn't smell sweet either.
>>77384949
GFR was in the normal range, I believe. I'll have to see if I can pull up my chart

>>77372367
Whey is stupidly priced now, but I still justify because $3 a serve or whatever

>>77383752
Anyone?

>>77384426
I do the same and I don't know why. I'd say I drink around 3L of water per day but it seems to be random if I'll pee a lot or not. I think it may be psychogenic because my bloodwork and urinalysis is normal and I do notice if I'm distracted I don't have to pee as much.
Also for what it's worth I don't think peeing a lot is a usual symptom of kidney problems

I'm just looking to get toned, I'm not looking to juice out and go up clothing sizes. Are supplements and all that faggot shit like shakes or creatine or mix-ins necessary? They seem like hobby gunk with no value to anyone who doesn't spend several hours at the gym per session. I spend very little time because I am a dyel ex-blob and tire easily, spending so little time working out then drinking a chocolate protein shake anyway seems retarded.
I just eat chicken, rice, and vegetables every day, is that enough?

>>77385277
yeah that's fine, supplements just make it a bit easier to not care about diet as much.

>>77385277
You probably get enough protein. There's no protein deficiency in the first world. Being a powder goy is as gay as it sounds.

Creatine is nice but it's not necessary. It helps supply the phosphagen system, or "explosive strength" energy.

>>77384660
The guy who responded to you is an idiot. Unilateral exercise improves your muscular strength. You won't be as strong as you can be on a bilateral barbell lift, but you will absolutely be stronger than a guy who never lifted at all. This isn't karate, strength training is intentionally simple which aids with crossover strength. You don't start from zero on every lift when you already have a strong foundation.

>>77384426
It's the caffeine.

Is my fitbit lying to me about the calories I burn in a lifting session
>>77373532
Bench vs OHP question:
You're either built weirdly, or you have bad form on bench. Use some wrist wraps, arch your back on the bench and see if there is a change in what you lift normally.
>>77375462
Seems like a lot of pain for something that you're gonna be doing for the rest of your life
Get some spices and don't cry about using oil

>>77375421
Herniation feels like a pinch in your spine with accompanied muscle knots around it. Even if you did herniate a disk, the pain will eventually go away and you can lift again to herniate a new disk.

>t. 2 herniated disks and 1 bulging and still deadlift/squat

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>>77379840
>Left I was strong as fuck and around 220 lbs, I mainly did compounds hitting 425 squat, 475 deadlift, and 395 bench
>Right I am currently focusing on aesthetics rather than 'number go up', I still do compounds but not as much.

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having trouble with the heat as someone in the uk. home is fine, and going out and walking for hours too. i don't even need to use a fan and don't have AC because it's not really that hot for me.
but then whenever i go into my shed in the back garden, where i work out, the heat is horrible. i can get through my workouts fine, but i'm sweating so much that by the end of it my water is near hot and the floor is literally drenched, and i can't even wipe myself dry because my towel is also soaked (not to mention i have to wipe myself so frequently that my skin starts to dry out).

is there anything i can do about this? there aren't any power outlets for any kind of cooling, and portable fans would be too weak to help if there was even space for them, so do i just suck it up?

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new to lifting and just doing barbell training and still working on form

mid back had a tingle after sqaut/bench/row day that would come and go 30-40 times a day
it turned to brief lower back pain last night and went away almost completely. have a bit of tingle this morning but not as much

not sure what the fuck it is or if i should back off

>>77373532
because you are jerking it (as in clean and jerk) while you cant cheat bench that much

>>77374351
be happy that you are actually feeling that shit and keep doing it

>>77375379
its an exercise, you are supposed to use your muscles to hold yourself, not just let your spine do it

>>77375421
my back hurts from that shit too

>>77375502
nobody knows what those faggots who do sets of same weight and reps are doing

>>77375687
why would you wake up at 6

>>77375994
have you tried looking on the internet

>>77376168
boomers... on 4chan?

>>77377854
for what bag? dont tell me you are getting 10 pounds for 75

>>77379164
a bit better than beginner

>>77379727
onions

>>77380779
>been doing this for a year
doing what?

>>77382058
pointless youre likely just burning that protein for calories anyway

>>77384001
you are getting fatter

>>77385529
yes you definitely dont burn that much calories or even if you do only a small part is fat

>>77385675
dont work out in a fucking shed

>>77380646

>doing some cardio here and there.
>Do I bite the bullet and go to the doctor to start cycling

I thought you meant 'cycling' as in riding a bike, and wondered why you needed a doc. Now I realize you're just a weak willed drug tranny. Just start doing more pt and eating healthier. Expecting to make any progress when you only work out 'here and there' is silly.

>>77384062
Thanks. I'd considered just doing something else, but it doesn't feel like it would tick the "social" box well enough. Now that I'm thinking about it more, I guess I just don't really care about being social enough to make him comfortable. I don't want to lift with him or anyone else, so I might make it a mission to just be awkward enough that he fucks off to figure out his own routine.

>>77384152
Brother chill, I was just asking how more experienced lifters go about their week when they get thrown off track more than they prefer. Sorry about your wife or whatever

Does splitting my workout between morning and evening do anything beneficial?

How many scoops of whey should I eat a day?

Newfriend here. I've been lifting natty and bulking cutting for the past year. I've plateaued and want to know what I can do to keep gaining. I go to the gym every other day and rotate legs/core/chest back days. I do 4 different exercises each day in 4 sets of 10 of each exercise, and then do 20 minutes of cardio targeting 150-200 calories burned. I target about 0.8 grams of protein per lb of my target weight. My goal is to get a more shredded look by next summer.

>>77385899
the benefits are what you would think they'd be. you don't have to spend as much time in one go and you can be fresher for each workout. it was used a lot in the silver era if you look at some of their programs.

>>77385935
however many you want as long as it's not more than the max amount on the packaging.

>>77385953
that's an unspecific question so my unspecific answer is you might just want to stick to a proper intermediate program someone else has made and see if you enjoy it and are progressing again, but if not then try changing volume and rep ranges or progression schemes (look into double/triple progression, and dynamic double progression).

>>77385851
>yes you definitely dont burn that much calories or even if you do only a small part is fat
Is there a rule of thumb as to how much I'm burning?

>>77384949
Checked my blood work and my GFR was 73.
>>77385203
That's good to hear. I'm pretty sure it's just psychological and drinking a lot.
>>77385323
Now that you mention it, I think it happens when I drink more soda and tea

>>77385953
>rotate legs/core/chest back days. I do 4 different exercises each day in 4 sets of 10 of each exercise
not optimal and clearly not enough intensity if you can push 10 reps on all 4 sets bro
internet is wide open just find a proper program by some coach or pay someone to make you one

>>77375765
>(Standard "do it and be careful/slow about it" response). Good luck anon.
I toke it for 4 days so far, and I think I'm getting erectile dysfunction symptoms. I'm gonna stop.

>>77384922
>Fiber supplements
R u retarted
Every meal should be whole meat whole grains and veggies
The only supplements you should ever need are creatine and caffeine (taken opposite ends of the day)
Fiber supplements are soluble fiber which is NEVER the answer

>>77385622
Left plus cardio would yield right but less gayly

>>77385676
Touch your toes for 15 minutes the next 3 days
It only matters if it hurts when lifting

Your ribcage should sit on your abs, glutes should be engaged

>>77385675
A roof vent obviously

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>>77385675

At what point should I worry about my knee valgus/knees caving in during squats?
It doesn't really happen during warmup sets, it's only when I'm doing my 5-rep working sets that my knees tend to cave in somewhat during the ascent.
I've seen people say that it's nothing to worry about, while others say it's a one way ticket to snap city.

>>77387697
Knees should always be out. It's one of the major cues of squatting. If your knees are caving in (You) should lower the weight and fix your form. Knees caving in will eventually give you really bad knee pain. But hey, it's your cartilage

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>>77372367
>lifting 5 years
>have delt doms for the first time since I was a beginner
>after bench rows and triceps day
Idk what to make of this

What the fuck is wrong with personal trainers at the gym. Twice now, in two different gyms in two countries, personal trainers took weight off my rack while I’m in the middle of benching. Shits distracting and twice now they thought me looking at them dance around my rack meant I wanted a spotter. Fuck off gym nazis.

>>77388424
not personal trainers but indians keep doing it to me. I switched my first gym because of it only for my second gym to do it too. It's fucking annoying since these pussy ass lift like 135 squats on a fucking smith machine. like fucking know your hierarchy you baakrichaud.

Got my first gym membership and plan to go on Tuesday since my work schedule Sunday/Monday won't allow for it. I'm totally new to working out. I mostly want to do cardio on the treadmill and elliptical, and larer start swimming. How long do you all generally spend at the gym? I want to get the most out of my membership but I don't want to burn myself out being a try hard.

>be me
>be on a good routine
>get strong and looking pretty good
>I've always had headaches
>migraines come more and more often now
>knocks me down for hours
>can't take nsaids anymore because my stomach is shot
>can't just power through because it feels like I'll have a stroke from the pressure in my head
Its legitimately over for me

>>77379528
So I finally went to the gym yesterday and holy fuck they've changed everything, they've finished renovating the gym and the new machine placement seems retarded, squat rack and leg press are in the opposite direction now and everyone can see you instead of being in the back before
Even the dumbbell rack, they have rack with no weight on them so you have everything everywhere holy fuck why

>>77388728
The more intense your workout, the shorter it gets.

>treadmill and elliptical, and larer start swimming
>I don't want to burn myself out being a try hard
How disabled are you exactly? Those kind of activities are closer to walking than cardio.

>>77388787
Check your blood pressure and also find yourself a good neurologist.

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I used to have pretty good cardio but really let that fade away..
I want to get back into cycling but I also just started SL5x5, I'm not sure if I can do both at the same time or if it's even advisable.

M, 55kg, 171cm

>>77389228
Tits or GTFO.

>>77389228
The official StrongLifts website has a section on incorporating cardio. Basically (You) do cardio on Tuesdays and Saturdays and only then keep it to moderate intensity.
Source: https://stronglifts.com/stronglifts-5x5/cardio/

I tweaked my left lower back Friday on a trap bar deadlift. It’s Sunday now.

Back was acting up when I tried to run so I stopped. (Calves/shins were acting up too, but that’s unrelated because I’m in a hilly area and not used to hills).

Think I can try to lift today if I focus on upper body? Or should I rest another day or two?

>>77373532
Bench press requires more technique so focus on that. Shoulders down and back and chest out and make sure you don’t pull your shoulders to your ears just down and up like a proper posture and chest out.

>>77385899
It's a valid method for concurrently training both aerobic and anaerobic fitness because trying to do both in the same workout doesn't really work due to competition with energy reserves and opposite signaling. NSCA recommends separating these workouts by about 6 hours and consume a good amount of carbs (at least 100 grams) immediately after each workout for the rapid glycogen reuptake and supercompensation effect that comes immediately post workout. You need to be adequately recovered by the time of the second workout so you can't afford to delay nutrition, even though leddit tells you it doesn't matter.

If you're talking about just lifting weights twice a day, there's very limited cases for it. The most famous example are Olympic weightlifters "working out" multiple times a day, but people fail to mention that some of their "workouts" are just active recovery with massages and other sports recovery techniques. Since you're in the population of people posting on /fit/, you're not one of these guys. The desire for it is usually just a sign you're lazy, organized your routine badly (so it takes way too long) or you're dramatically undercarbed so you run out of energy before finishing a normal workout.

>>77380646
>should I eat better?
>nah I'll just do steroids
Deserved heart attack the second you turn 50. No sympathy for you narcissists.

>>77389216
Not at all disabled but like I said, I have never been to the gym and have no idea what to really expect of myself in terms of how long I can go.

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>>77372367
>I was doing behind the back barbell shrugs the other day, they felt good so I pushed the weight up and on my last rep of my last set, I felt a knuckle crack/pop sensation where my pelvis attaches to spine.
There was no pain, but the area was tender
now, 24hrs later, hips feel much better, still slightly tender, but I feel like the pop was something getting BACK into alignment that has been off for years.

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>>77372367
150lbs
5'9

Should i bulk or cut?

I've been reading Starting Strength and trying to do The Press according to its instructions for a couple of months now, but find it difficult to understand how to perform the movement properly as Rip focus on tiny useless details for 20 pages, and while talking about knurling, physics and wrenches which to me seem like pretty obvious concepts, I feel like he then skips or rushes through other important details on proprioception, which are difficult to me. What am I supposed to do with my shoulders? Push them forward, back, up, down? And the "shrug at the top" do I just shrug after the arms are stretched or gradually throughout the entire movement?

The area between my right shoulder and neck has been feeling funny for the past week and I think I'm losing mobility on my shoulder, like there is a "mass" stuck behind the collarbone when I raise my arm. I also tend to feel pain on my right elbow during the down movement.

Anyone has cues or a good video to share?

>>77389806
lean bulk, eat healthy foods not dirty slop
aim for 200g protein, high carbs, low fats
train close to failure with good form

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I am still conditioning my muscles before I try to build them bigger with more riggerous weight training. I think I gave my biceps a tough work out with moderate weight, feeling the burn and going to failure on Friday, but feel no soreness on on Saturday nor today. Should I rest them one more day, or try the same/similar workout again with a slightly heavier weight and keep working my up?

>>77389318
I've had that tweak before and I cut the weight down significantly and went easy working my way back up. Just remember it's better to take a couple of weeks of rest and lightweight then try to ego lift yourself into a months long injury

>>77389901
>200g protein, high carbs
Why do you need a lot of protein and high carbs, why not just enough proteing and moderate carbs? Cant the protein also be used for energy after digestion?

>>77390056
>conditioning my muscles before I try to build them bigger
literally what?

>>77390082
>literally what?
If you train too hard before your muscles and tendonds are ready you will injure/pull them, then you will have to take weeks off for them to heal, then start over again. If you train lighter and gradually build up you give your muscles and tendonds time to adapt, grow stronger, and recover faster. Do you not understand the basics, have you ever lifted a weight before?

>>77390128
doesn't matter just lift

>>77390142
>doesn't matter just lift
of course it matters that is why so many people get injured delaying any gains, or just work out and never have any gains.

>>77389228
I usually incorporate a lot of cardio when I lift super heavy. You just have to get proper rest and eat well.

4 days ago i started following workout routines on yt mainly for my mental health and to get some full body exercise in. some of them include dumbbells too. i started with 1 kg weights, which felt like nothing, and now i’ve moved up to 2 kg. the thing is, i’ve actually gotten really into it. the problem is that i don’t really have a plan. i usually just pick a random routine, follow along for around 1 hour on average, and keep going until i’m completely drenched in sweat. i want to keep doing this for a few more weeks to see if i can stay consistent, and then i’m thinking about getting a gym membership. for now, i just need some guidance on how to structure my workouts so i’m not training the same muscle groups every day and putting unnecessary strain on myself. i’m 25, overweight, currently cutting, and trying to combine weight training with aerobic exercise for both fat loss and overall health.

1. what would be the best weekly routine for training each muscle group? how should i split arms, legs, chest, back, etc?
2. should i just increase the dumbbell weight once my current weights become too easy?
3. is the whole “carbs before workout and protein after workout” thing actually correct, and how important is the timing?
4. can i still gain some muscle even if i eat at a deficit so that i can burn fat?

thanks in advance

>>77384842
>You can't get good at one lift by doing a different lift
Explain to me how making your muscles stronger does not improve lifts using the same muscles that you have not done.

>>77390331
sticky is still good for most of these questions. if you only have dumbbells you can just keep doing what you're doing until you get a gym membership and then you can run stronglifts 5x5, or if you want to stay at home you can just get a pullup bar (and maybe parallettes) and try a basic callisthenics workout. there's a lot of conflicting info out there but that's just because pretty much anything you do works if you enjoy it and stick with it

>>77390331
>1
It's preference, to both questions.
>2
Yeah basically. Here's how I'd word it though. Aim for failure with a given weight at a target rep range, and once you can reach the top of your rep range, move up. Eg:
>curling dbs for 6-8 reps
>can do 20lbs for 8
>start doing 25lbs for 6
If I can't make the jump from 20@8 to 25@6, then I'd go up to 10 reps instead of just 8. Eventually it will translate.
>3
(I can't speak from experience on this one). Probably true from the studies out there, but fixating and being neurotic about it likely never won't be worth it imo. Do it if it's happens to fit your schedule.
>4
A relevant term here would be "maingaining" but realistically most people lack the discipline to exercise altogether, so getting them to see visible changes asap is more important (and it can be more fun to have highs and lows than meagering progressing slowly).

>>77378805
Alright, thanks

Why not nuts though?

is it better to hop right into a hardcore -1000 tdee diet and going to the gym at the same time, or would it be better to do the diet for a while until i feel better doing -500 and then starting gym?

what is some good anti-worm medication? i cant gain weight no matter how much i eat and i suspect i might have worms (now i regret ignoring deworm schizo)

Where do I start with calisthenics? I have taken up bouldering and absolutely love it, but I am missing other muscle groups. I'm not really into weights anymore because I don't find them very fun.

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Im a fuckin idiot that doesnt know what he's doing.
I notice bigger arms and bigger chest and bigger lifts.
But I also got a bigger belly.
My diet is this everyday:

Breakfast
2 fried eggs in a spinach tortilla with a tablespoon of grated cheese
Natural plain Greek yogurt with two tablespoons of pbfit peanut powder
500 ml water with scoop of creatine and one packet of zero sugar crystal light

Snack:
500 ml of Bigelow green tea
1 ONE BARS Chocolate Almond Bliss Flavored Protein Bar

Lunch:
2 fried eggs in a spinach tortilla with a tablespoon of grated cheese
1 ONE BARS Chocolate Almond Bliss Flavored Protein Bar
500 ml of water

Skip dinner

What am I doing wrong?

is it alright to only quarter squat? I get this pain in my knee when I go deeper but I don't want to stop squatting, I'm considering just adding more weight to compensate for the fact that I cant go ass to grass but I'm wondering if I would even get the benefits of the exercise with such little range of movement.

>>77390915
you can just do any beginner weight routine like stronglifts but do callisthenics variations like dips instead of bench. if not that then reddit bodyweightfitness has a sticky that covers most of the basics

>>77391299
you don't need to go ATG but why add weight to a range of motion you're limiting yourself? what happens if you accidentally go too deep and neck yourself because you're not used to going that deep with that much weight? you should box squat to have a consistent depth to reach, but if even that's a problem then you should do something about the knee pain with mobility drills and if not that then go to a doctor. actually, either way you should be doing the latter.

>>77391306
I had just never squatted before and never realized how weak my knees are, when I tried to go deeper I felt a terrible pain in my knee but I still want to the benefits of working out my legs since this has revealed how weak my legs are.
I've always neglected my lower body and I'm clearly now paying the price.

>>77391346
in that case start with the least weight possible (even if that's just bodyweight with no bar) to go through the full range of motion, and just work your way up from there. like i said you don't always need to go ass to grass but you do need to be able to.

>>77391369
I know youre right, it just feels so fucking lame to bench 300 and hardly be able squat at all, but its my own fault for neglecting my legs for years.

>>77376699
Pretty meaningless looking at speed on a bike. Too many varibales that can make a huge difference. I've done rides with 25km/h average that were much harder than rides with 30km/h average. Wouldn't waste my time worrying about.

More useful would be to find a good climb and try to improve your time on that.

Gimme a decent heavy mid pec-biased bench variation.

I already to dips, chest dips, incline bench. I can't do db bench cuz the heavy ass dbs I have to use gave me tennis elbow or something when I was getting them into position. Did guillotine bench but did not like it, feels bad when loading it heavy (good as finisher though). Maybe just heavy wide grip, then proper guillotine, I dunno.

>>77391299
Your knee pain is likely because you have weak ass/hams and so you squat in a manner that lets your quads do most of the work and so knees get more loading than they can handle.

Quarter squatting will bias quads further and hurt your knees even more. Quarter squats are a good quad builder but will not grow your hams/glutes much.

Try squatting in a way that makes your shins stay perpendicular to the floor. Squat back and between your legs. Focus on hip hinging instead of knee bending. I'd suggest zerchers atg, they are the simplest variation with the most room for error.

Alternatively, do lunges, while keeping lead foot shin perpendicular to the floor.

>>77391276
Bigger belly could be a result of what's in your intestine. It could just be bloating.

If you are indeed gaining fat, then you are eating too many kcal. Your greek yogurt might have very high fat content. In general, you seem to be eating a lot of fat. You should not do that, unless you are specifically trying to gain fat. You should instead get a majority of non-protein kcal from whole grain. High-starch low-fat diet is shown to reverse type 1 diabetes (though keto does same, but it's worse in all other regards) and it will up your thyroid hormones and fuel muscle and muscle building better. All tissues can use carbs, not all tissues can use fat (brain directly, red blood cells, some immune cells, muscles during high intensity work).

>>77390331
1. Hit a muscle with lots of volume and exercises where that muscle is the failure point, once a week. Rest of the week, you can do exercises where that muscle is assisting, but not where it is the failure point. For example, Monday tricep biased bench, Wednesday pec biased bench is good. Split should be 1 big muscle group + 1 small muscle group or something similar. Glutes + bis or tris, back + tris, quads + back + shoulders, whatever.

2. Preferably, but if that's an issue you can do tempo work or modify technique (lever disadvantage).

3. Yes, but it's more "starch before workout + glucose immediately after + keep constant trickle of protein through the day". When muscles contract, they uptake glucose from bloodstream without insulin, and that also signals them to use up glucose instead of break themselves down when energy is low. About 30g fast glucose after workout also tells muscle to just use glucose to rebuild instead of using amino acids resulting in muscle from protein breakdown doing exercise for energy for rebuilding. Constant trickle of protein from gut into bloodstream (ofc its actually amino acids) is important because anything that is not used immediately is converted to glucose. So if you do a bigass whey shake you end up with a some amino acids being utilized, rest being converted to glucose. mTOR is a meme. I'd say all of this is not particularly important though. Maybe the starch/glucose thing if you're cutting.

4. Yes. Cut fat. You have your own. Body doesn't care much whether fatty acids in bloodstream come from intestine or own storage.

How do I decide on rep ranges? For example, i want to do low rep weighted pull ups to focus on strength.
How do I choose between a 2-4 rep progression phase vs a 3-5 rep progression phase, for example? Vibes ?

I'm losing a fuckton of weight quickly because of a medical condition. Do you guys have any recommendations on food that is high in calories and relatively high in nutrients but isn't particularly hard on the stomach? Right now a typical day's meal plan for me looks like:

>breakfast: 1/2 pint of overnight oats with baked apples, chia seeds, and greek yogurt
>lunch: pint of chicken noodle soup, made from scratch with added bone broth
>snack: a banana, if tolerated
>dinner: 3 oz of chicken breast, half a baked sweet potato, 1 oz of green beans

I start a new medication this week and that should help things, but I've lost 22 pounds in 5 weeks and want to try to mitigate any further weight loss or find something that I can ease into when my health improves.

>>77392200
I don't think it matters that much whether you go for two or five reps when your goal is strength. What matters is how the intensity of a single rep relates to your 1RM and that you never reach failure.

my left knee feels funny, should I deadlift and squat tomorrow

>>77390870
No rudeness intended, but if you had the mental fortitude to handle a 1000 cal deficit, I don't think you'd ask about a preference-based thing like this. I'd say to jump into the gym on a small deficit right now and see how you feel, and then react to that accordingly. Just don't overdo it and make yourself too miserable.
>>77392200
>Vibes ?
Yes. Also double checked.
>>77392347
>high in calories
>high in nutrients
>isn't particularly hard on the stomach
Blended things like smoothies fit that bill, right? It's the main thing that comes to mind for me.
>>77392362
If, by tomorrow, you can move in full rom without that feeling, go for it. Otherwise stick to stricter movements for the sake of safety. Obligatorily: the gym will be waiting for you regardless, so don't force an injury.

>>77392364
I get some sharp pain that comes and goes. we'll see during the warmups tomorrow I guess

>>77392347
genuinely try adding oil to everything, add olive or sesame oil to ur soup for instance, if you can tolerate 100%^peanutbutter is quite healthy and super calorie dense

>>77380779
>Been stuck on benching 135lbs for 3 months now. Somedays I fail even that. Same with OHP at 85lbs. Novice lifter, been doing this for a year.
There is definitely something you're doing horribly wrong. I've been lifting for half a year and I've already hit 1 pl8 OHP and 2 pl8 bench.

Are you getting enough protein? 1 pl8 bench is actually the average strength for a male non-lifter who never once set foot in a gym. I'm not trying to disparage you, don't get discouraged, but you really need to try to figure out what is going wrong.

Have a beach date 3rd week of August, cutting hard but never done it before. Current diet I have 1171 cals, 141g protein, 54.8g fat. Is this too low? Everywhere I look, I'm told I'm not eating enough carbs and that my muscles will look flat and depleted due to it, but I thought going as low cal as possible while maintaining protein and fat for a cut was what mattered

im considering removing weighted side lunges from my program, any recs for a good replacement?

>>77389882
Rippetoe has several videos on the press that goes over the practical details.

>>77390915
Just do the RR on the leddit bodyweight fitness wiki. Replace the push-ups with pike push-ups, though.

>>77390077
Excess protein is pissed out unless you're in starvation. Carbs prevent starvation mode and are the primary fuel for any intensive exercise. Stop being carbphobic you fat fucking idiot not everyone is a diabetic like you. Go lecture a pro-cyclist on their carb intake.

Hi /fit/, long time poster first time stupid questioner. If I put micronized creatine into my pasta water would the noodles absorb any appreciable amount?

>>77392365
Set ego aside, reduce weight, focus on form and pain free movement.

>4 sets of pull ups, push-ups, ohp and squats
Is this a decent minimalist routine? Been struggling with motivation lately, so I want to step back a bit, but still keep going at slow pace.

>>77392859
Looks good to me broski. You can always add in more stuff later, just learn to have fun with it.

day 1
Squats 4x6
OHP 3x6
SLDL 2x8
Weighted pull-ups 2x8
hammer curl
ab wheel

Day 2
Deadlift 4x4
Chest dips 2x8
Weighted pull ups 2x8
Leg press 2x8
Face pull
Palloff Press

Day 3
Clean and jerk 5x3
Pendlay row 5x5
Bench press 2x8
BSS 2x8
Triceps rope pushdown
Cable twist

good full body program? I'll start this soon, im training for mountaineering and judo. I eat and sleep more than enough and im currently bulking. Any recs? I can change literally everything

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I hate using these screws to get the weights on and off, isn't there something else I can use?

>>77374510
Yeah this confuses the fuck out of me. ~34 kg 1RPM for a bicep curl but ~80 kg for bench press? If he had a grossly disproportionate build it might make more sense but right now I'm thinking there's either some kind of form discrepancy, the bicep curl weight is for both dumbbells combined, or he just has the weirdest arm and chest muscle fibers ever. I would have expected something closer to 14 kg x12 on the biceps and 85 kg x 5 on the bench press.

I'm making nice progress so I must be doing something right. However, why am I the only guy sweating and panting at the gym? Motherfuckers lift twice what I lift and they never break a sweat. At the end of my 50-60 min session I am drenched in sweat and exhausted, every other lifter at the gym could just slip into a suit without a shower. What the fuck

>>77378865
This shit is so ass and it's not getting better
last shot is friday

>>77393431
Man, I am a noodle arms DYEL and I curled 10 kg for 12 reps last time. Does that really look just 14 kg x 12? I started with 5 kg x 20 2 weeks ago. I feel like I'll reach 15 kg in no time.

>>77385675
Honestly? Cover the windows and work out naked (except for footwear).

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>>77387196
I've found opening the upstairs bedroom window and leaving the internal doors open between the bedroom and the living room cools the living better than opening the living room window.

>>77393405
You can use spring steel collars. Just make sure you get the proper size so you don't risk the plates slipping off.

>>77393330
changed pendlay rows into t bar rows since I get too gassed after clean and jerks for explosiveness

>be doing deadlifts
>stalled for a while
>watch video on deadlifts
>decide to fix my form
>practice with light weights
>pinching in lower back
>hmmm... this is the form in the video. Maybe it's a fluke
>try again
>pinching in upper back
Well fuck, guess I'm not doing deadlifts today, thanks youtube. Thank God I had the sense to practice with light weights instead of going for a new PR.

>>77392521
I'd assume so, but if you're doing normal doses of only 5g you can just learn to toss and wash (preferably with an enjoyable drink ime).
>>77393439
Some people just sweat more, myself included. I drip sweat regularly but see others never glimmer a single ray of light off of their bodies. I also assume that if someone is actually big but doesn't sweat then they must be using very long rest periods.

>>77392400
Plz respond

>>77392400
>Current diet I have 1171 cals
holy shit, how active are you? Thats borderline anorexic tier

How the fuck do I balance during Bulgarian split squats
every video I watch has people just putting their back foot up, keeping their back straight and centred, and just fucking doing it
I'm here like, that's not physics, how is your weight mostly on your front foot if you're just straight up, how are you not falling over, how does this WORK

>>77394351
I used to do them by holding the weight in one hand, and balancing myself with the other. as I got stronger it became more of a problem. So what I do is just look at an object and lock on to it as you are doing the movement. That cue helped me a lot now that I do bss with weight in both of my hands

>>77394345
Pretty active, work in the ER so I'm in my feet all day and I train 5 days a week. The only reason I cut calories that low is because I was trying to get them that low on purpose for the cut/getting abs to show, hence the question. Am I fucking up? Is it not about keeping protein high fats mid while getting cals as low as possible?

>>77394365
AFAIK if you really are active 1000 calories is simply not enough especially since you aren't getting enough carbs. Plus, theres 3 weeks until august third and if you really are training 5 days a week plus ER, most likely your workouts will start to suffer. Furthermore if you consume carbs around training you'll most likely burn them anyway. I'd focus more on the burned calories part rather than anorexia tier calorie counts. Whats your bf percentage anyway and how far into training are you?

>>77394374
I'm sitting at around 18-19% bf, but I've been training for some time. Used to chase numbers, got to 4pl8 diddly but fucked my back and had to get surgery, so now I'm too pussy to go super heavy on anything anymore lol. Just never did a proper cut though, so I just lowered cals as much as I could; haven't hit a wall with energy yet, but sounds like that won't last if I continue at this pace.

>>77394407
>4pl8
respect. but I really doubt that you can get abs in like 3 weeks with 1000 calories daily without effects on your health, though people who do cuts might know better than me but im absoluetly sure that 1000 calories is neither healthy or sustainable, but if its in service of a great cause then just fucking do it lol

Anons, I'm a fat fuck who lost 80lbs with 40 more to go. I got a set of dumbell bars and plates and wanted to start doing a really basic routine. So I made a 12lbs dumbell and did goblet squats only for my knee to immediately start shaking violently. My legs felt bad for the rest of the day and even in the morning they were still a bit shaky. I asked my lifter friend about this and he laughed at me and he told me to just keep going and that I can't hurt myself with such little weight and that I should go to at least 16lbs next week but I feel like that's not a good idea. Should I stay at that weight or is it okay if I go lower?

>>77394411
>but if its in service of a great cause then just fucking do it lol
Fucking kek, this was my mentality as well, but you reminded me that this is what landed me into problems with my back, so now I'm reconsidering. Still, it's in the service of mogging at the beach, which I've never properly done due to never cutting. Fuck it, I'll probably just keep it up as long as I can then go to something more sensible, thanks anon

>>77394407
>cut all sugar and alcohol
>cut almost all salt, pastry and starch
>eat slowly and learn to stop the moment you feel saturated
>drink enough water

Simple as. It's a short term solution, but it will do the trick.
>t. never counted calories in my life, but know how to get lean fast

>>77394418
>shaking
No pain, right? Then that's just the muscles not being competent enough to keep themselves stable. If you're worried about injuring yourself, do bodyweight squats. Or perhaps go for a long (20+ min) walk and tire yourself out that way, too.

fat fucks shouldn't be doing squats of any type anyway

I have been slamming protein shakes for 6 weeks and working a not-retarded program 5x a week for 5ish. I have had 2 solid log shits in this time frame. I'm tired of managing mudbutt, do I start slamming fiber? I prob drink less water than I did when I was poppin out good logs

Also GPTrainer keeps telling me bc I am faggot for not weighing myself often enough early enough I should keep eating my current diet for another two weeks or more bc More Data Needed on gains based on my regularly scheduled but lazily estimated intake at 2900-3000 kcal a day. But started 5'11 176 skinnyfat and today weighed 183.5 skinnyfatter with Slightly Stronger characteristica. I know single weigh in is neurotic shit but trend+common sense suggests I don't really need to gain another 3lb to wait to cut 200 calories to see what happens, or is the robot right and I need to maintain logs for a bit more

>>77394568
No pain but I can't bend my knees without them shaking again. I hope it goes back to normal again tomorrow.

>>77394584
So what other lift should I do? I tried glute bridges.