>tfw early 30s, still have acne covered back like a fucking teenager, and half bald
How the fuck do I fix it?
I am healthy aside from this surface level stuff. I am not a fat fuck, I only drink water, I eat healthy.
Completely cutting out all dairy helps significantly with acne but in my case that alone is not enough.
I work out but will working out more help? I have NEVER seen a /fit/ person with acne, not sure if that is causal though, does getting /fit/ cause skin to clear up?
Is it true that stress causes hair loss and if so will my hair come back as my life gets less stressful? (last few years have been shit but getting much better now)
Please do not recommend me any pharmaceutical products. I would rather deal with surface level skin/hair issues than use that fucking toxic shit.

>>77548865
Have you tried a different laundry soap?

>>77548923
I have had these issues for years and used different soap over the years, I could experiment more but never noticed a difference.
One thing that does make some difference is shirt material, one shirt I had (I think it was a speedo t shirt) really fucked my skin worse, but thats not the root cause because other shirt materials dont resolve it

>>77548931
Give it a try. I struggled with body acne from 14 to my early 20s. Cutting dairy helped also finding the clear types of detergent might have as well. I know its not ideal but making sure to get good sun tan helped clear it up too. Good luck

>>77548966
Thanks, so just go lay down shirtless in the sun and you think that will help substantially?

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>>77548860
Should I shower both before and after going to the gym?

probably a stupid question but are dead hang times measured as one set to failure or the time you can do consistently for sets? for example i can hang for 0:45 3x for my workouts so my dead hang time for one set to failure would be 1:00 maybe 1:05?

>>77548865
are you under a lot of stress?

>190lbs
am i gonna truly feel godly once im over 200lbs?
will i feel indestructible? unstoppable? immovable?

>>77549258
I was very much so for a handful of years, but the last 1-2 years have been moderately better. Can stress really be a big factor?

>>77549313
https://www.acne.org/stress-and-acne
it can make the problem worse apparently. especially if you were 'always stressed'.

Currently on a 4 day U/L split and between managing fatigue (I work night shift 6 days a week) and time constraints 45-60 minutes I do 2 sets per exercise. I'm definitely seeing progress (2 year+ on this split) but I definitely feel fatigued as fuck as my lifts continue to get higher. I was wondering if it'd be worth knocking some "less important" exercises down to just one set.

I.E doing 2 sets of lat pulldowns still but doing just one set for rows as well as 2 sets of incline chest press but one set of pec flies. It'd also leave me some time to possibly get some cardio in. As of right now the only cardio I get is the running around at work like a headless chicken which usually amounts to 5-6 miles.

For reference my current setup
Upper
>Lat pulldown x2
>Incline chest press x2
>Chest supported rows x2
>Pec deck fly x2 (superset with reverse fly x1)
>overhead triceps extension x2
>preacher curls x2
>lateral raises x2

Lower
>Barbell squat x2
>Hip thrust x2
>Dumbbell RDL x2
>Quad extension x2
>Hamstring curl x2
>hyperextension bench x2
>Abs go here when I remember to do them x 3

>>77548969
It will clear up your acne. But dont tan to the extent of getting sun burned. Depends on the UV index for time. If you get desperate find a standing tanning machine.

>>77549833

I would remove the hip thrusts completely and replace the barbell squats with 3 sets of hack squat or leg press.
I have found most of the fatigue comes from exercises where you genuinely have to support and stabilize the weight with your whole body

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how come south korea based their country after western/american values after the korean war but their adult obesity rates are significantly lower?

>>77548860
I want to try a torso/arms/legs split, do you have any routine suggestions?

>>77549327
>>77549858
Thanks
Any ideas on thinning hair, might that be related to the same causes as acne?

>>77549257
Just like any other exercise, we compare the best performance we have. Usually, this would be your first working set (which is often better than subsequent sets).
>>77549904
Imo torso, then legs, then arms.

Glad I didn't deload my squat. My lowet back was tight the other day after doing 215 for 3x5. Hit 225 today for 3x5 and didn't have the same issue. First time squatting two plates since 2024.

>>77549155
>before
as long as you've showered within the last 12ish hours, it's fine
>after
for the sake of anyone around you, yes

Apparently I have an AC joint issue on my left shoulder and now I can't do much pressing movements without pain. Any tips or help?

>>77548865
Moisturize immediately after showering. Dry yourself off and moisturize. Your moisture barrier is ruined and thats why you get acne. Its probably fungal acne. You'll break out worse for a bit until you get used to it.

>>77551296
Try different kinds. I cant flat bench but I can do dips and incline DB press and pec deck. Try los of variation and do what is pain free.

>>77551462
I thought moisturizer is oily and oily skin is more acne prone? What am I missing?

I am 6'3". I have naturally wide shoulders. The benches at the gym are so small that I can't lay flat without pushing one of my shoulders over the side and fucking up my balance. What can I do to fix this?

How do you improve breathing? I've been seeing stuff online about how bad breathing and sleep apnea will kill your test and make you retarded
I always feel like I'm forcing the air in, breathing feels like sucking the air through a straw and I intuitively feel it must be easier or more natural for some people
Wondering if there's anything I can do to fix it

i'm dieting down from being obese with no muscle at all and would like to escape skinnyfatness and become lean and a bit muscular as quickly as possible
generally speaking, would i get there faster by
>continuing to cut until my body fat percentage is fairly low (say 15%), at which point i would be very light and mostly skeletal, and then starting a bulk while lifting consistently
or
>continuing to cut until i'm 21.75 bmi (the middle of the "healthy" bmi range) and stopping there regardless of what my bf% is, and then eating at maintenance while lifting consistently
right now i believe i am in the low 20s of body fat % at about 23 bmi. i lift a bit but make no muscle or strength gains because i'm inconsistent with it and my calorie deficit is large. i've never bulked and am kind of afraid that i would just get fat again. i know they say recomp is slow generally but if i think i have some newbie gains waiting and my goal isn't to like go from obese to ripped while remaining at an "overweight" bmi or anything, could it yield good results in say, 6 months?

>>77549903
the asian girl on the left is hot and would bang 10/10 but the one on the right has fat cheeks and looks nasty

Any opinions on sandbag lifting routines? I haven't lifted weight in a while, and it seems fun enough to get into.

My bench is stronger than my squat. Is that bad?

>>77548865
Moisturising reduced my acne like the other anon said but it just reduced it from really bad to bad. What completely eliminated is the diet I started after joning gym: poached 4 chicken leg quarters and two chicken feet. I think the something to do with the collagen, or fat, or the zinc fixed it.

I sometimes have been waking up in the morning with numbness in my pinky and ring fingers.
It can only be lifting related since I increased volume in August. Anyone had this?

>>77551918
I can't come up with anything myself, so I'll just speak to alternatives. Doing flies (machine or cable) would be nice, and wrt push-based chest movements, there are still dips and ohp.
>>77552074
>forcing the air in
>through a straw
Sounds terrible. Consider getting checked for a deviated septum and such things. There's a lot that goes into proper facial/cranial development in youth, but by the time we learn about these problems it's too late usually. In the mean time, consider using some nasial strips to breath better at night.
>>77552372
>it seems fun
This is most of what you need broski. If it keeps you exercising regularly, you're already 50% of the way there. The rest is actually putting in effort.
>>77552577
>Is that bad
Depends on your goals and desires. From a wholistic view, sure. Maybe you should focus on building your legs some more, but if your body looks fine, your body feels fine, and you don't care about the numbers, then don't sweat it.
>>77552699
>[waking up to numbness]
I've only had this due to laying on my arms weirdly while I slept, but not as a consistent issue. Dunno if that info helps at all.

>>77552772
>This is most of what you need broski
Thanks anon

>>77551918
pushups and dips are good alternatives but if you want to keep using a barbell for pressing you could just try doing the floor press.

Beginner starting with GZCLP here. The wiki says it's 3 day a week routine. Should I do it every other day (3.5 days a week) instead?

I saw someone say Full Body exercise ever other day is "fatiguemaxxing" compared to PPLUL 5 day or PPLPPL 6 day routines. Are they right?

Thanks for the help :)

>>77553054
you'll have a harder time managing fatigue when you'll be doing a full body workout 4 times a week every other week, but there are people who swear by full body every other day and get great results (e.g. leroy colbert).
if you're a beginner it's not good to do more than you need to though, 3 days should be where you start and you can add (or remove) a day after you're comfortable being consistent so you see how it works for you.

>>77553140
Thank you. I am 33 years old and physically very weak. I'll have a hard time managing fatigue. I'll stick to 3 days a week program. I am planning on taking testosterone, so maybe that'll help

>>77552772
>>77552992
Thank for the bench suggestions

Doing supersets of pull ups and dips is okay or retarded?

>>77554244
completely fine and many people do it.

>>77548865
Stop fapping, stop all sugar weed and alcohol
Get more sunlight
Eat carrots every meal
Get more electrolytes
Do more LISS cardio and less hi intensity cardio

>>77553054
If you're eating enough it's probably fine but you should have hobbies outside the gym so I would recommend just doing it 3day and then getting an outside hobby you do on the weekends instead of lifting

>>77552098
It's pretty difficult to know where you're at until you're under 20%
It might feel better to drop to 12-15 if possible and then clean bulk up to 20% on a linear progression program plus arms and abs and cardio
And then cut again and bulk back up again etc

>>77552300
Left looks like a man, right bogged her face
0/10 for both

>>77551918
Your form is wrong
Im a proportional 6'4 and only had that problem when I wasn't benching properly
Shoulders should be down pulling the shoulder blades together so your chest is "open"

>>77549904
Most arm growth would be torso/arms/legs

Just do the big lifts working heaviest to lightest except squat before dead

So torso
Bb Bench
Bb Row
Bb press
Chins
Dips
Pullups

Arms
Heavy straight forward hammers
Heavy skullcrusher
Bi
Tri
Shoulder flies

Legs
Squat heavy
Deadlift heavy
Squat lite®
Hip thrust
Ab work

>>77549982
Over masturbation

>>77554360
thanks for the reply. yeah after i posted i thought about it more and decided i'm probably actually in the high 20s of bf%, but it's definitely hard to say precisely beyond just that i visibly still have a lot of body fat.
i'm also more keen to be thinner first and then try to bulk up than to recomp while staying chubby in the meantime, but my lbm is really low to begin with so i think for me being 15% would look like 20 bmi or something, at which point i wonder if going that low and losing muscle on the way down would make things harder unnecessarily

Is there any reason to be doing DB curls if I have access to an isolateral curl machine? Seems pointless to care about muh stabilisers in an accessory.

>>77554841
less strict movements cause less muscle damage partly because you can cheat more so they can be better for recovery (or something like that, i'm not a scientist). also varying up your movements is a good way to avoid overuse injuries

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Is this guy real or AI? What do you think /fit/?
https://www.instagram.com/mehlman_medical

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>>77555229
Holy giga-bog. He looks like Justin Bieber got reconstructive surgery after losing a fight with heavy construction equipment.

>>77554841
The secret sauce in lifting and muscle growth is controlling movement
Your body can cheat leverages on a controlled output path and end up not training what you want
It's the same reason squats and deads yield 100x the gains of leg press and rdls

>>77554841
Ignore the two broscience responses you got. Use the machine if that's what you prefer. You'll get bored of doing it at some point and will swap it out with a different movement. Basically every curl that isn't outright retarded like waiter curls or whatever is fine.

>>77555335
>Curls are almost worthless
This is actually good advice lmao
Sry u never broke 20" arms at low bf% tho

Two chest workouts a week with 9 sets each (3 sets of incline bench, bench, db flies) vs 3 chest workouts with 6 sets each. Is there one factually better?

>>77555561
Not enough information. If both are done in submaximal intensity, then obviously the one with higher frequency would be better when volume is equated. If it's maximal intensity, then 48hrs is not enough recovery.

I'm a 34yo dad and with family and work life I dont have much time to lift, can only lift 3 times a week one hour max my goal is just to be healthy, i'm alterning squats benchpress pull up/ squats ohp chinup deadlift. 5x5 everything. Is it ok

>>77555783
Just make sure you hit all the big lifts and accessories once a week
I do full body every 3-5 days and it's plenty but I was extremely juicy in my mid twenties so you might need to dial it in a little beyond that

>>77555561
You want to be moving the most weight the most times
So I would recommend twice a week, heavier at moderate volume

>>77555338
You can't have an IQ over 80

>>77555783
>3 times a week one hour max
That's fine.
>just be healthy
Even easier. Diet makes up half of that equation, fwiw.
>[variety of compounds]
>5x5
>is it ok
Sure. Just put in effort and be consistent. Among other things, your family will appreciate you for being alive and healthy if you keep going.

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Most of my nutrients have to come from chicken, eggs and milk since red meat is costly in my country. How should I split them?
I am thinking of 500 gms of chicken and six eggs a day. Eggs available here are small. Like pic.

Height 174cm and weight 75 kg. If that matters.

What do you guys think?

>>77555895
At my peak, I had an ffmi over 25, bf% under 10% and an IQ over 130

It's easy to waste time doing too many arm movements
You need some and you need some heavy, but noob retards doing 9+ sets are wasting so much time and likely stifling bicep growth with too much work

>>77556205
>most nutrients from chicken, eggs, and milk
Sounds good broski.
>How should I split them
Wrt specifics, idk, but you'll be covering plenty of nutrients alongside a solid amount of protein. Maybe a handful of eggs (for the general nutrients out of them) and then rely on the chicken and milk to meet protein goals. Some amount of carbs via something else will help keep you covered, calorically.

So I've been doing Hollow Body Holds and Glute Bridges before bed but doing them makes me hard. So I started jerking off while in these positions. Is jerking off while doing them going to interfere with doing them? I can maintain form as I go at it.

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Tomorrow will be my first day at the gym. Can you guys help me put together a full body workout for 3x a week? I am weak as hell, mind you. My plan was just bench press, pull ups, ohp, some kind of bicep curl, row and squat, then get on the treadmill for some time. I'd like some pointers concering sets/reps/rest and progressive overload, too. Also I know there's probably a million beginner routines out there, but I trust you guys (and I'm retarded). Still, getting excited to finally start working out.

Is there any value in doing multiple workoits in the same day
I've been doing pushups as a beginner (I know I should get a gym membership, working on finding one), and noticed I'm not really progressing. For the past month my sets consistently look something like 18, 14, 9, 8, 7
I'm trying to focus on keeping good form, so it's slow and full range of motion. Sometimes on knuckles if my wrists are sore
Is the problem too low volume? I'm wondering if I should do this twice on my non rest days, once in the morning and once in the late afternoon. Is there any value or does it just delay recovery?

>>77556671
Literally just download the StrongLifts 5x5 app. Use the free program for the next 3 months. If you’re working on weight loss as well as general strength, then do a Tabata round on the row machine and 12-3-30 on the treadmill after a complete cool down from the row.

>>77556708
You can do multiple sessions of bodyweight exercises throughout the day and it will help your progress. Make sure you’re going to mechanical failure (form slows down) rather than muscle failure (exhaustion).

>>77556724
Thanks anon
I've been going to exhaustion, it's not really clear to me when my form breaks down. It feels like it changes very gradually
Do you mean to stop the moment it isn't absolutely perfect?

>>77556731
>Do you mean to stop the moment it isn't absolutely perfect?

Correct. When the speed slows or you start getting lopsided etc.

>>77556671
>first day at the gym
Spend some time trying out every exercise that looks interesting. Afterwards, select some of the exercises that you liked to cover the use of your entire body. By the end, you'll have your own routine centered around exercises that you enjoy. If you're worried about the process of making your own routine taking too long, just remember that you'll ideally be exercising for the rest of your life, so there's no rush (it'll only take a few weeks anyway + you can always change things later).
>>77556708
>multiple workoits in the same day
Maybe for increased recovery or time management, but I don't think it's usually necessary.
>I'm not really progressing
How is your sleep? How is your diet? Are you in a calorie surplus? Are you weighing yourself? Is your bodyweight increasing? You might be able to figure it out from these questions, I think.

>>77556744
>How is your sleep?
Not great but I'm not sure what to do about that. Seem to wake up at random
>How is your diet?
Random, I'm mostly living off of chicken shawarma, rice and eggs, occasionally pork. I need to learn to cook
Are you in a calorie surplus?
Probably not, does this matter that much for bodyweight exercises though?
>Are you weighing yourself? Is your bodyweight increasing?
Hovering around 170lbs (5'10"). I lost about 45lbs over the course of the last year by just not eating as badly as I used to. Kind of scared to eat more because I don't want to go back to that state (also just no hungry)

I guess you're right it's kind of obvious I should fix my sleep and figure out a consistent diet, I'll work on those thanks
But I thought a beginner should be able to make steady progress even without these auxiliary things being in order?

>>77556764
Typo, I'm actually 5'11"

>doing barbell squats
>develop chronic knee pain
>likely quad tendonitis
>better wait for it to go away
>lift light for 2 weeks
>still have it
>wait for a week
>try again
>still have it
>fuck it we ball
>do max weight squats despite the pain
>pain flares up
>2 hours later it actually feels better, no pain at all
I hate how fucking weird tendonitis is

>>77556764
>sleep not great
Sleep is the most important thing, generally speaking, for your health. Ideally you should sleep and wake at the same time every day/night on top of getting 7-9 hours. If your sleep is suboptimal, your general recovery (both mental and physical) will take a hit.
>calorie surplus
>Probably not
It will help in gaining strength. The idea is to provide your body with additional nutrients to build muscle mass (thus allowing you to increase strength). Optionally, some people just maingain (eating at maintenance whilst still pushing to get stronger) but that process can be rather slow and awkward to push through (which might be your case).
>does this matter
I forgot to mention that you may not be pushing to failure adequately, but it's really subjective. This is also where it's useful to note that sleep and diet impact your mental recovery because if you don't have a good headspace when exercising, it's easy to not push all the way to complete failure.
>But I thought a beginner should be able to make steady progress even without these
Maybe you're not a complete beginner anymore ;)
>lost 45lbs
Nice!
>scared to eat more
If you can measure what you consume (either count calories or track your portions precisely) you'll be okay. Don't do a surplus more than 2-300 calories over maintenance and you'll likely not gain much fat at all. If things ever get too uncomfortable, of course, you can just go back to maintenance.
>body comp
The following is speculation on my part. You're 170@5'11 and I'm 175@6'0. Based on what I know about myself + a little about you, I think you are at the point where having good sleep and a good diet are becoming necessary to go further. Fwiw, within the last year I pulled off 30 pushups @185lbs and I think that same strength is within reach to you if you keep going (and rectify your sleep and diet!).

>>77556809
Sounds like you need to learn to stretch properly
If you're overly tight on one side of the knee, you'll have pain often on the other side
So front knee pain is often fixed by 30 seconds of toe touching and rear by quad stretching it obviously depends but if it goes away, you don't have tendonitis

>>77556863
Thanks for all the advice anon, I really appreciate it
Sometimes it can be hard to know what matters or what to expect so posts like these are very useful

>>77548860
>Sophia Ellis
qrd?

>>77556379
Thanks man.

>>77556767
>follow up text when she doesn't message back

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what's the difference between a kroc row and dumbell row?

What is the point of doing just one set of something and moving on to something else completely? Not like a superset, I mean doing one set and being done.
I don't normally watch other people in the gym so I don't know if this is a normal thing, I'm only aware of this because this one boomer always comes next to me and does this.

>>77557703
1 working set? What intensity?

>>77557693
Afaict, the difference is the amount you're bent over, thus working the back slightly differently. Doesn't seem crazy, just try it and see if you prefer it as a part of your routine or not.
>>77557703
If done seriously, it'd be done with immense intensity to shorten your workout. If you're just scouting out individuals, you're better off asking them because there could be many reasons, such as:
>I changed my mind about what lift I wanted to do.
>I felt a tinge of pain and decided to stop early.
>I wanted to try out this exercise I've never done before, but not dedicate multiple working sets to it.
>I wanted to check out this area of the gym without aimlessly looking around because I'm socially anxious.
>I wanted to look at a specific person and what they were doing without being overtly weird about it.
>I like to mix up a variety of exercises just for fun.
And likely more that I can't think of.

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How bad is it to reach your daily protein goal but you don't eat enough calories?
I can easily hit my protein goal, but reaching my calorie goal is hard even though I'm already at a pretty deep caloric deficit of -30%. I care most about fat loss, but I also lift 4x a week with hypertrophy in mind (progressively overloading, using a proper rep range, etc)

>>77557703
If you warm up and it's a max rep set, it's unironically better than pissing around with lightweight

>>77558133
Well, if you are eating properly (capping protein at 0.8g/lb of lean mass), that should put you at such an insane deficit that you're just fucking yourself up for no reason

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is it any better to only use candlelight when it's closer to your usual time for sleeping? i like to read before bed but for whatever reason i always feel more calmed when i read with natural lighting than artificial and feel like a candle would make it easier to sleep afterwards. has anyone tried this?

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>>77558133
>How bad is it to reach your daily protein goal but you don't eat enough calories?
Bad in what sense, for gaining strength/mass? Very. You're in a calorie deficit and will struggle to gain anything. If you are consistently lifting and have good recovery otherwise (eg sleep) you'll likely just lose bodyfat, though, depending on how harsh your deficit is.
>>77558260
Fwiw, you may be picking up on the differences in color temperature of the lighting (picrel). Not to mention you are decreasing the overall amount of light you are getting. It helps me feel relaxed to use dim, warm colors in the morning and evening; it's not a completely novel phenomena.

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This a decent routine? Modified heavily because limited equipment and slight shoulder injury. I am doing 3days on, 1-2 days rest depending on sleep, and then repeat over and over. Will upgrade many of the lifts when I acquire weight bench and rack.


Day 1
WARMUP
Pullups
Bent over rows
Dumbbell floor presses
Barbell hip thrusts
Rear delt raises
Dead bugs
Farmer carries


Day 2
WARMUP
Landmine presses
DB Upright Rows
Weighted lunges
Barbell curls
AW rollouts
SL Dumbbell RDLs
Hammer curls
Reverse crunch
SL calf raises

Day 3 (if back scuffed on day 1 swap rdl for Gob squat)
WARMUP
Paused weighted pushups
RDLs
Dumbbell tricep extensions
Barbell reverse curls
Cycle-RKC Plank
Cycle-Side plank
Suitcase carries
Dead hangs

Anyone actually doing pallof press. Every routine is now suggesting I add this to my session? Worth doing? Ive never heard of it until recently

>>77558280
>decent routine?
Yeah, sure. I think it's a lot of volume to really hit hard on a single day, but to each their own. And I hope you aren't doing those days all back to back. I assume you mean you're taking 1-2 days off in between them, yeah? Otherwise the soreness of days 1 and 2 will negatively impact days 2 and 3 (not to mention the slow recovery due to working out while sore).
>>77558319
I've done them; they're neat. Incorporate them if you want to really cover the function of the core in all planes of movement.

>>77558375
>I assume you mean you're taking 1-2 days off in between them, yeah? Otherwise the soreness of days 1 and 2 will negatively impact days 2 and 3

It is 3 days back to back with 1-2 day rest then repeat. The soreness didn't fully hit until my rest day which is good I guess so it didn't really effect day 2 and 3 except maybe a little bit for my chest from the DB presses.

>>77558319
Seems retarded
Just squat and deadlift heavy and do ab work instead

Also wtf are you reading
We have decades of tried and true programs
Every good routine has already been tried
Get off of AI and influencer bs and do a real program

>>77557450
Kek

I am starting my gym journey next Monday. I am going to follow gzclp. This is how it looks like.

Day 1: T1 Squat, T2 Bench, T3 Lat Pull-downs.
Day 2: T1 OHP, T2 RDL, T3 Kroc Rows.
Day 3: T1 Bench, T2 Squat, T3 Lat Pull-downs.
Day 4: T1 DL, T2 OHP, T3 Kroc Rows.

Supposedly, one can add additional exercises to T3. I want to add something that isn’t too taxing like DB curls, hammer curls, leg presses, etc... can anyone suggest some good ones?

>Work (sedentary office job) has a wellness newsletter
>asks people to submit times they "did a healthy activity" which gets published in next week's letter
>all the replies are boomer shit like "I went on a 30 minute walk" or "I played volleyball last weekend"
Would submitting the details of my 10 hour weekly powerlifting routine piss everyone off?

Genuinely what the fuck is wrong with women who come to the gym solely to walk on the treadmill while people are trying to use them for actual workouts?

>>77560036
>10 hour weekly powerlifting routine
The contrast would be good to show that they are capable of much more than they think they are. Alternatively, it would be funny to mog them into the dirt and bring on the day of the pillow.

>>77560134
Yeah I love it when I can convince people to get into weightlifting since it's one of my big passions. It would just look so fucking stupid when the email newsletter is published and it's like:

Frank: I took my dog for a 30 minute walk
Jill: I stretched for 10 minutes during lunch break
Me: I deadlifted 500 lbs
Bob: I ate a multivitamin

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Is there a socially acceptable way to tell someone they smell like shit? This guy stinks up his corner of the gym every morning. It's genuinely a nasal assault from unwashed ass. I feel like the fish from Spongebob every time I have to be around him. I don't understand how someone could smell so bad and not smell themselves. I think I'm going to just relent and go at another time.

Was retarded and did like 4 sets of dips today 11-13 reps each. Now I keep getting a sharp lightning pain in my elbow that sometimes runs up to my pinky, probably ulnar nerve after looking it up. Is my form garbage or did I just overwork my elbows? Anyone experience this?

How do people progress so fast? I'm already stuck on benching 85 for two weeks now, and I don't think next week will be any better. I'm counting my calories and my protein, my weight is going up. But the progression is like molasses. Should I just lower the weight and up the reps for now?

>>77560243
Eat more, cap protein at 0.85g/lb of LEAN body mass, do more LISS cardio and eat even more

>>77560236
Get the knots out of your traps

>>77560076
To get a bf

>>77558947
I would add heavy straight forward hammer, ez bar skullcrushers and shoulder flies

>>77560184
"Hey buddy can you start wearing deodorant"
And when he says he does "oh then wipe your ass better

>>77560301
>eat more
I gain weight every week, and the scale has gone up 15 pounds in two months (give or take for water weight/food still digesting). Although I don't look like I gained 15 pounds.
Why cap at 0.85g/lb? I've usually done 1lb per lb of body weight. But I do skip cardio...

Talk me out of getting one of those fitness watches.
I don't even run.

>>77560583
>consooming slop tech

>>77560601
I know it's embarrassing. I'm not usually the one to fall for these tricks, but somehow the AD man got to me.
These suunto/coros watches look mighty fine.
Surely they will help me unlock additional gains or something.

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Posting this here as well.

I am a poorfag so I have to get most of my nutrients from chicken and eggs. So, I just learnt that liver even the ones from chicken are nutrient dense but might give you copper poisoning if you consume too much.

So, if my limit is 500 gms of chicken a day. How much of that should be muscle and how much should be liver?

And then how much more eggs (the ones available in my region are small) should I add to hit as much nutrients as possible?

The rest would be rice and meagre vegetables.

>>77560315
Your body can only synthesize 0.8g/lb of lean mass
You can go beyond that a little for fat loss, but it WILL NOT help you gain muscle
Carbs and fat are just as important as protein. I would recommend eating 0.8g/lb of LEAN mass, 2.5x for carbs and then the rest of your calories from fat
Adjust carbs to tweak how lean you are
Eating too much protein is the main mistake people make and it's because roiders can eat up to 2g/lb of lbm depending on their stack and it's those retards giving advice

I hit crazy natty stats in my mid twenties and never ate beyond that protein threshold and I'm pretty sure that's one of the reasons why

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is it actually possible to never be ill again?
ever since i started working out and eating well i've gotten down to only getting sick once a year for a couple days, but whenever the temperature changes from hot to cold i get folded every fucking time. i hear people saying you can never be ill again by exercising frequently, sticking to whole foods and sleeping well, but illness once a year is one time too many. i never want to have a fucking sore throat or stuffy nose again.

>>77548865
complaining about high testosterone should be a permaban

>>77557161
one of my english schoolbooks had these characters in it, cutest girl was called sophie ellis. for some reason i didnt realize they were just made up for the book and i tried to google her. i only found some hag called sophie ellis baxter, this powerlifter wasnt a thing back then. still isnt i guess, first time i hear of her.

>>77560036
>Work
can already tell there its a fake story
everyone works out now, you are not special

>>77560666
you posted this here already before even making a thread while this shit didnt deserve a single post

>>77560836
Why are you mean?

>>77548860
best cardio routine for heart health?

>>77560836
>can already tell there its a fake story
"I walked for 30 minutes" and "I stretched for 10 minutes at lunch" are literally two entries from this week's article
>everyone works out now, you are not special
I have never met a man my age (40) who lifts weights unless he started lifting weights specifically because of my encouragement. Everyone at my office is roughly my age. Most of them "work out" but for them that means, they go ride their bike for 30 minutes on the weekend or walk their dog.

>>77548860
i was doing leg presses, and at the bottom of my rep i felt something "slip" at the base of my ribcage, around the floating ribs
am i fucked?

>>77561156
No. But, take some time off then do some actual core work.

>>77560863
Non impact Tabata round.

How do i turn on my back when doing chin-ups? I just don't feel anything in my back activating while my arms get tired as fuck. Yes,i can do 3x5 but still. I did try out the "drive" elbow into the ground method but doesn't seem to do much. Maybe my back muscles are so weak my arms pick up the slack?
I do sit a lot in front of the 'puter every day which may have resulted in a weak back however i also played football every week for several years.

Why do I never feel full after eating nuts? I eat about 400-500 calories of them daily for my afternoon snack and it's like I eat nothing. Every other food fills me up normally

>>77561449
Do pull ups instead

>>77561449
> Maybe my back muscles are so weak my arms pick up the slack?
Probably. But also you’re not activating the muscles. There’s a few ways to do it, flex every muscle in your body as hard as you can during the exercise. Do a warm up set of very specific isolation exercises to wake up the muscles you want to hit. Have a buddy flick the muscles you want to hit so you can feel where they are to flex.

>>77561510
No carbs in nuts. Carbs is what releases leptin which makes you feel full.

What essential oils do you guys recommend?

>>77561594
Rosemary for concentration. Lavender for relaxation. Peppermint for congestion

>>77561204
what counts as actual core work? I’ve been doing leg raises every day at the end of my work outs

>>77561939
Your core is a group of stabilizer muscles. Working them in isolation and in motion is counter productive. The best core exercise is heavy deads. Followed by planks. Turkish getups are good too.

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How good is the sticky info, actually? Is it still the most up to date info or have things changed in the years since it was written to warrant modifications? Is the advice given better for strength and health or more for aesthetics?

>>77562057
Just use si for any legitimate questions. It’ll scour everything for the most up to date info. Grok gives the least sanitized answers

>>77561449
Try with a neutral grip if you can

I got a cervical hernia a year or so ago, stopped training and I still can't do bench, squats, ohp, dl quite safely, but I started doing bodyweight stuff again. At the moment I do the following:
>A: 6 supersets of weighted pull-ups, kettlebell press. At the moment I do 6*9 with 15kg on the pull-ups. When I do 6*10, I move the weight up.
>B: bodyweight pull-ups and push-ups supersets, 12 and 20 respectively for 8 sets.
I supersets both of these with hyperextensions and leg raises. My question is: am I being extremely dumb to do this every day without rest? It doesn't seem like much, I do it in about half an hour but it's a lot of pull-ups I guess.

>>77561981
lol this dude does not understand the primary role of the abs is flexxion
Definitely has a powerlifting gut

Does grease the groove method work if i do 2 reps with heavier weights multiple times per day?

>>77562057
physical fitness remains the simplest and most intuitive aspect of human life, so yeah it's still a good resource to start with.

>>77562156
you'll be able to tell if you're doing too much before it becomes a problem, you might be better off just starting at every other day and increasing the frequency as you see fit though.

>>77562281
yeah if it isn't to form breakdown. it's just the same thing as being fatter and doing greasing the groove with your heavier bodyweight

If I eat one swiss roll debbie cake a day. Will I lose weight. I'm poor and I have the power to not eat

I'm plateauing at 3 chin ups. What's the best way to go about increasing in? multiple sets of 3?
but after a high volume day like that (15-18 total pull ups) I can feel my elbow (right elbow specifically) acting up. any tips?

>>77562394
Do band-assisted chin ups if possible. Also start doing volume with the lat pulldown machine.

What's the general consensus on training with a common cold. I feel like shit, can't breathe properly through my nose but no fever. I don't want to go to the gym and spread my germs but should I do a minimalist workout at home or take a rest day?

>>77561156
>Leg press
More people get hurt leg pressing than squats and deads combined
Every gym owner knows this

>>77561449
Keep shoulders down and "open"
Chins work a lot of the same as normal/narrow grip rows
Great for thickness, but for width you need wide grip pullups

>>77561594
Whichever one essentially cures your overt consumerism

>>77562390
Sounds awful

>>77562460
Nasal spray with pre workout and rip it
Pro tip!: do NOT get addicted to nasal spray

is it true that creatine causes aggression and mind fog? I heard years and years ago that creatine redirects so much water out of your body that some leaves your brain to help your muscles grow, and the deprivation of water causes aggression comparable to roid rage. I'm skeptical of this.

At which point do you call it quits?
Ive been lifting for 10 years and still cant OHP 1pl8, i got close recently but even if i achieve it, taking so much time to get to novice level is simply depressing.

>>77562557
9 years too late
Why do some people not just accept that current thing they're doing is simply not for them and move on to search for something they're naturally inclined to progress well at. You're just stubborn. Kill your ego man

>>77562631
But i am not good at anything man...

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what's the natty limit for glutes size on a guy? I'm bi and I want to have a real cake back there

>>77562394
get a pull up bar for your home and do one chin-up every hour. then you'll be able to do two, then three, and then you'll see your max has raised to 6 chin-ups and you can keep going like that.

>>77562557
how much do you weigh and have you actually been lifting for 10 years straight or were you on-and-off for 9 of those years? regardless lifting isn't about absolute strength it's about being relatively stronger than when you started and if nothing else staying active even if not in pursuit of progressive overload.

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>>77562077
>>77562376
Thanks guys I really do appreciate it

>>77562538
The only difference wrt water that I've noticed is that I drink a lot more overall. Maybe there is something to be said about it making you want/need more water, but I'm not sure.
>>77562557
Did you gain any weight during that time, at all? Granted, some can reach a bit of progression without eating healthy or gaining much weight (maingaining) but not everyone.

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Hey /fit/

I need help. I want to get back into the gym but my injuries prevent me from lifting anything heavy compound exercises like squats, deadlifts, and even OHP. I want to lose weight and build strength and endurance for cycling.

Can you recommend me a routine bros?

>>77563420
>lose weight and build endurance for cycling
Vegan diet + ride more
>Strength training with your injuries
Cant help there, hopefully another anon can. I assume you have already considered doing compound lifts at lighter weight for more reps if the injuries only interfere with heavy reps.
Might help if you clarify specifics of your injuries

>>77562158
Abs are not core. And leg lifts don’t work abs.

>>77563549
yes they are

>>77563550
You’re just silly.

>>77562557
did you modify your diet to support your goals during that 10 years? were you consistent for a majority of that time? were you following any sort of program or just lifting off of vibes?
>>77562538
creatine should support water retention in the cells and should help with cognitive support
>>77562460
you can train with a cold, you probably won't be hitting any PRs until you recover
>>77562390
if that's the only thing you're eating, yeah you'll lose weight. you can probably fit it into a regular diet too

>>77563420
>lose weight
Calorie deficit.
>build strength
Calorie surplus.
>endurance for cycling
Ride more, preferably with a caloric surplus or at least maintenance to satisfy the involved muscles.
>recommend me a routine
Pick a bunch of exercises you like that allow you to cover the use of the whole body (if you want me to explain this, just ask). Do them consistently, every week. Push to failure each set.

If bulking, try to add weight or a rep or a set every week (preferably to each exercise, but sometimes not) to increase workload/strength. If cutting, try to maintain your last session before starting the cut (or just push yourself to a satisfying limit if you don't have a history to base it on) and then always try to meet that same strength while your overall bodyweight goes down (over the course of weeks/months). Make sure to weigh yourself in a consistent manner btw, like, if I weigh myself one morning right after waking up and taking a piss, I shouldn't weigh myself tomorrow afternoon after I've had multiple meals and tons of water (this would create inconsistency).

When I pull my arm down and back, the shoulder hurts. What does it mean?

is there any way to do neck curls without holding the plate with my hands? with neck extensions i can hold the plates with a rope and my teeth and it's a lot more neck-focused, but when holding the plate neck curls are too easy to cheat when it gets difficult and too annoying to microload when you're holding a 20kg plate and a bunch of smaller ones.
i don't want to buy a neck harness because the good ones cost too much and i'm looking for a cheap and simple solution, ideally one like holding a rope with my teeth that also works my jaw.

Been doing 100lb barbell OHP for more than 2.5 months and still feel like the exercise is too taxing and not getting any progress. What should I do?

>>77564040
I'd ask you to be a bit more specific. I can't exactly imagine what you're gettin' at. Maybe some nerve compression type of thing from the sound of it though, so just see a physio.
>>77564445
Are you in a caloric surplus? Hows your sleep? Maybe take a rest week, too, fwiw.

>>77564482
Yeah 500-700, I get around 7-8 hours. Other lifts have been progressing but my OHP is not going up, it still always feel like a struggle doing them but I do it anyways

>>77564487
Are you able to progressively overload them in any other way? Like more reps or an extra set on just ohp? I'd probably go for that and see if it allows for an increase in weight eventually.

My gym has been out of hot water this past week. Anyone else appreciate showering at the gym?

Are dead hangs worth doing? I just discovered them and find them fun but they feel like they're not doing a whole lot

>>77548865
Consider seeing a dermatologist and getting roaccutane if it's really bothering you. You can take a normal dose for a few months then drop it to a low dose like I do and it'll help a lot. A lot of people say the drug is evil or will kill you or whatever but it's the only thing I've ever found that actually CURED the acne, other stuff helped but didn't solve it. I'm 29y/o.

>>77564983
I know a couple John Meadows programs he does Back, dead hang for 60 with weight if you can, abs, then biceps after. Both are PPL splits.

As an obese faggot, is there any downside to low intensity cardio twice a day? like 30 min before work and then more after work.

Is 275 lb deadlift 4x5 considered good or still baby mode?

>>77548860
Standing vs seated Russian twists? I've got a weak core and need to work on it in general but specifically for judo. Many thanks in advance.

>>77565116
If you really want to, go for it. I'd just keep in mind that weight loss is a marathon of endurance.
>>77565406
Good in the sense that it looks cooler than merely 2pl8, but in terms of weight, you gotta keep going.
>>77565420
I would try both and see which feels better; just go off of preference.

Why does Mark Rippetoe want me to do power cleans? Is he trying to kill me?

How come it's kinda easy to do 5 pull ups, but the jump from 5 to 6 is suddenly hard?

How do I convert maximum possible reps done in one set into sets of 3?
Like, say, I can do 29 incline inverted rows in 1 set. I recognize that's too easy, what's the number I should aim for when making it harder?

>>77565968
I don't intend to antagonize, but:
>why is pushing to my max difficult
It'll feel easy getting up to it if you have pushed through those previous reps before. A big part of it is mental imo. On my current routine (am cutting fwiw), I've gotten 9 reps on a my first set of bench, and the first 7 feels breezy. 8 feels alright, and only 9 feels truly difficult. This difference between reps is more apparent when in the low rep range because each single rep accounts for more, proportionally.
>>77566023
Just see how ever many you can do in subsequent sets, no? 1st set will be 29, 2nd will be X, and 3rd will be Y.

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be honest lads, is this natty?

>>77565735
My concern is less about weight loss (of course thats important) and more about building up a healthy cardiovascular system. Im VERY out of shape.

Maybe wrong place to ask but I have a sensitive stomach and Zinc makes me feel queasy (and sometimes I vomit) is it okay to break the pill in half and take one in the morning and one at night? I can tolerate it better but am I losing anything by doing this?

>>77566615
Oh alrighty then. It'd be fine to space out your exercise regardless, no worries. It would have a slightly different effect than doing it all at once (I assume), but it would still be useful and effective.
>>77566638
As long as you get enough eventually, nutritionally you'll be fine.

>>77566375
Easily. Calorie deficit and simple exercise (in her case: resistance training) for a non-lifter would result in something like that in a year or less. You can see in the final vid she doesn't have a lot of mass, so the majority of change came from cutting down.

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Do I have bowed legs?

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I stopped going to the gym a bit over a year ago, at that point, I was squatting around 160kg for reps. I went back to the gym a few months ago and I’m somewhat close to recovering my all-time numbers on all lifts except for legs related exercises(lunges, box jump, deadlift, squats), I’m also noticing that my right leg is lagging behind for some reason. I don’t have access to a lot of equipment to do accessory work, so I am wondering if this imbalance could lead to an injury, or should I just keep doing my regular leg day and it will catch up at some point?

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>>77548860
I recently purchased a wall mounted cable machine for my home gym. My gym is in a basement with floating walls.
The top anchor point is securely fashioned and fine, but with a floating wall the bottom anchor point was connected to a "loose" stud and I was pulling my wall outwards.

Would it work to have some kind of 3/4 piece of plywood, attach the bottom anchor point to that plywood, then fasten the plywood to a "middle" portion of the stud? I would also keep the upper stud fastened of course.

>he still cannot OHP 2 plate, bench 4 plate, and deadlift 6 plate
>he calls himself a "man"
>he thinks he "made it"
laughing-girls.tiff

>>77568210
/diy/ is probably a better bet if you want an answer you can actually trust

>>77548865
wash your bedsheets
shower twice daily- am and when you get home from work
work up a good sweat everyday
shower in the morning, after you work out, and before bed

you're just dirty that is the problem

Ate pussy for the first time a few weeks ago now I have white spots on my tonsils but no pain or fever. How fucked am I?

I wanted to do cardio but don't have time, so I decided to do 200 jumping jacks a day. A couple weeks after I started doing this, I started getting knee pain when doing barbell squats. Are these related?

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Do you believe this guy claiming he’s 5 foot 10 assuming the weight is correct?

I want to start going to the gym. How long do you guys usually go? I don't want to strain myself too much, but don't want to go for too short of a time that would be wasteful

if i'm doing supersets like pupshup and row, do i rest after i finish a set of each one or just keep alternating between the two?

>>77569949
60-90 minutes personally but you should just see what works for you. i think anything longer than 90 minutes is overkill but you might also want to spend more time figuring out something or other that justifies it, so don't worry.

>>77569998
ideally you'd rest for a minute or two unless you're trying to improve your cardio and endurance with low/no rest intervals.

>>77569949
>How long do you guys usually go?
I'm currently doing 4 exercises and 30 mins of cardio per day, 3 days a week. That takes about an 1.5 hrs for each day.
>I don't want to strain myself too much
>don't want to go for too short of a time
That heavily depends on your routine, strength, and endurance. Go try out a bunch of things and see what you are comfortable with. I mean that in terms of various exercises but also various workout splits (PPL, brosplit, UL, full).

Is trying to maintain my lifting numbers while in a calorie deficit a recipe for muscle and joint strain? Do I need to drop the weights even if it feels like I can handle it at first?

>>77569939
When I looked like that at 6'4, I weighed 270, he's a touch leaner than I was but even at 255, he should weigh over 200lbs

>>77570284
You should be doing volume you can recover from which usually means dropping sets and lifting heavier
As long as you maintain form and actually recover, you can maintain strength but you'll never maintain total work capacity

>>77569949
Just run starting strength or stronglifts and add arm work
You can do it in like 45-75 minutes if you aren't retarded

>>77569369
Probably
Fix your form on both

>>77568650
It's unrelated
Tonsils are first line defense of your immune system
Would have been next day

>>77567270
No
Your knee would be to the left and not in line

>>77566638
Have to take it with food bro

>>77566375
I'd give the before her the juice if you know what I mean

>>77566023
Lmao
It's not an equation
You adapt to what you do

>>77565968
Cuz your dad was the 5th guy to nut in your mom that day, it's simple physiometry

>>77565406
If you're small it's pretty good but I would say it's generally trained but not proficient for most people

>>77565116
That's ideal desu
For everybody

I haven't been here in years. Is /plg/ officially dead?

I'm helping my lil sis with working out, and she's strong enough for 20+ wall pushups, but not enough for incline pushups like on a table.
What gives?
I suppose this is time for supplemental weight training?

am i correct to understand that volume spamming with lower weights contributes to muscle fatigue much more? i can only start going to the gym from december so until then i'm making do with dumbbells and a kettlebell + calisthenics at home. i've come to a point where i have to up volume to get a proper session in but i'm noticing that my fatigue is up on average during the week. i eat perfectly, sleep relatively well and run twice a week moderately to hard and the fatigue wasn't there until i upped the volume.
also can't wait to be over with this shit and go to a gym

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I plan on trying a near 100% huel diet consisting of 4 huel black shakes a day with the occasional mini clif bar where I feel like I need more carbs for a workout. I also plan on adding a small daily 5mg creatine supplant and move free joint health collagen + boron.

Is this safe for someone in their late 20s/early 30s to do without regular bloodwork to check level?

>>77571094
why would you do this? not eating any whole foods at all is not healthy.

>>77571096
Currently unemployed with an existing surplus of huel products, so a combination of sunk cost fallacy and being too lazy to portion meals for good macros

>>77571100
if i were you my primary concern would probably be would be stomach and gut health - you'll most likely miss out on certain enzymes and basically fuck up your acid levels w/ constantly eating powdered ultra-processed 'food'

>>77571109
Huel supposedly contains probiotics, but maybe I won’t do the 100% diet every day. I do somewhat regularly eat kimchi for gut health already.

>>77569998
You can rest after one of each or never, just make sure you're consistent in your training so you can measure your progress most easily/effectively.
>>77570644
>I suppose this is time for supplemental weight training?
Sounds like it to me. Idk how else to increase the difficulty. Maybe measure her foot distance from the wall and progressively increase the difficulty based on that.
>>77570814
>low weight, high reps
>high weight, low reps
It's a preference between endurance and strength. They'll both increase both metrics, but just a bit differently at the extremes. Whether you can push to failure on either is mostly a mental game ime.

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working out at home in my back garden isn't very fun when it's cold out. i warm up fast enough when wearing even light clothing, but i keep breathing in cold air and i'm scared i'll get a sore throat.
has anyone tried wearing a fabric mask when working out in the cold to fix this? not even the entire way through, just until i'm warm enough to not notice the cold.

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>>77571094
>I plan on trying a near 100% huel diet consisting of 4 huel black shakes a day
Niqqa finna eat so much chocolate-flavored lead dust he troon into a literal gigantic bullet.

>>77571201
>1600 calories is a surplus for him
How small and frail are you?

Anyone got a good guide on how to fix, anterior pelvic tilt?

>can lift weights ok
>can't do calisthenics for shit
is this normal?

>>77571957
For fat fucks with poor core strength, yes.

>SIBO testimonies
Any anon dealt with SIBO here? I had it most of my teenage and adult life without knowing, until i got tested recently. I'm in my mid thirties. I feel like this really could have been the culprit of never making any progress from strength training, tho the running have been good for me.
Did you get rid of it completely? If so how? How did you manage to get fit after that, with the risk of relapse? How do you get enough calories when you're trying to restore your MMC?

I feel like I don't know how to push myself /fit/

>>77548860
can i do 3x5 plyometrics before the main strength lifting session, or will i get too tired?

>>77572073
rub a ghost pepper on your balls before your workout, should do the trick

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Do you think this crossfitter is natty?

>>77572168
>can I do exercise A before exercise B
>will I be too tired from exercise A to do exercise B
That's for you to decide based on how hard you push exercise A and how badly you want to maximize your performance on exercise B.
>>77573108
I hope so, otherwise they are wasting their health for very little. To whatever extent you like their appearance, they are merely lean.

>>77548860
I sit on a swivel office chair all day at work. Will turning my hips side to side with my core while sitting do anything beyond making me look like a tard?

>injured my shoulder bench pressing around 8 months ago
>it still hasn't healed properly and I've reinjured it once just hitting a punching bag
Everything that Google told me it could be should have healed by now, so is my rotator cuff fucked or something? I haven't benched since then or done hardly anything for my upper body, but at this point I just don't think it's gonna heal on its own. What would a doctor even be able to do that isn't surgery?

>>77573953
I have had a weird feeling in my right front delt for 6 months now after a fucked up set of cable lateral raises. It's not that painful, more like semi-permanent DOMS and it doesn't prevent me from lifting.
The cure is often to actually do shoulder exercices with light weight and super high reps

If I do 5 sets of an exercise at the same weight, it usually looks like this:
Set 1 : 9 reps
Set 2 : 8 reps
Set 3 : 6 reps
Set 4 : 6 reps
Set 5 : 6 reps

Every set is 0-1 RIR and rest times are also the same. What causes the number of reps to fall initially then stay the same?

>>77574170
you get weaker until you can't get any weaker

>>77574170
what the other anon said but you also might not be at 0-1 RIR and are just self-limiting without realising

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>>77548860
Can you get gains after 40 without gear?

I want to into pendlay rows, but I've only ever done chest-supported rows or dumbbell rows using a bench. Should I start with more traditional barbell rows?

>>77569939
Absolutely fucking not. At that height that is at least 175.

>>77560666
>copper poisoning if you consume too much.
And Vitamin A toxicity.

>>77573858
It's very minimal without any serious resistance, but it would at least be good to do that for the sake of mind-muscle familiarity with your core muscles.
>>77574546
From what I've heard from older anons: yeah, just be diligent with your recovery and don't force through awkward/painful feelings. Plenty of people start well past even 50 with notable improvements to their health and appearances.
>>77574771
The difference is minimal. Just try the lifts and do whichever you prefer.

>2x12 Hammer Curls
>can push 3x20 curls with 10 lbs
>can't even do 1 set of 12 with good form using 15 lbs
What gives? I've been stuck for weeks

>>77575023
Doing any set over 8 reps is a waste of your time
My arms were biggest training 6x5

>>77575027
But it's volume day...

>>77573108
She still has titties so possibly

>>77572073
Metal music, stop fapping

>>77571293
Hip thrusts, ab work, fix your posture every 5 minutes

>>77571181
That's common

>>77571094
Huel is such an absolute fucking scam, you're absolutely retarded if you even consider this

>>77570814
>I am fatigued
>I eat perfectly
Pick one and only one, boyo

>>77570613
It's more active around comp times

>>77575032
If you can't do the same workout every 3 days and get stronger every single session, you're fucking up
You need muscle recruitment (heavy lifts) for max gains as a natty
In my twenties, I broke an ffmi of 25 under 10% bf and I'll show my total volume for chest and back twice a week, getting stronger every session
Bench 265 6-8x5
bb row 275 3x5
Narrower grip bench 245
3-4x8
Chin ups 3x8
Incline standing cable fly 3x10
Wide grip pulldowns "245" 3x8

That was after years of working up to that volume, I started running SS plus accessories, then once I was intermediate, I went into an arnies blueprint type 6 day split

Getting your lifts up is significantly more important than doing a bunch of worthless volume as a natty
It's easy to do too much volume as a natty, always focus on weight THEN volume, not the other way
I would legitimately recommend running an LP program like SS or SL plus accessories to intermediate (check on symmetric strength), then you can change programs to whatever you want and you'll not only know if they're working but also have a lot more success just having a strength base
And no, you don't have to get fat running an LP

someone post the hapa girl side pony titty jiggle squat webm please

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I've been doing sl for a little while and can squat 165. I fucking hate squats and the more I do it the more I hate it. When can I reasonabley switch to leg presses or something else?

>>77575034
>you're absolutely retarded if you even consider this
ad hominem

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>>77575051
This is what I've been running. Granted, everything has been progressing except hammer curls. Seated Cable Rows have been lagging, and chest flys because I couldn't decide which variation to do.
I'm open to switching programs in a few more weeks, once I finish 3 months. But I was hoping to stick to for 6.

>>77575082
this

>>77575102
>spreadsheet
not gonna make it lol

>been sick for over a week, when I go back to gym its gonna be ~10 days after last session
Will I have lost anything, or can I do the same weight I was doing last session? (having been sick itself isnt a factor, it was mild but constant coughing so I figured they wouldnt want me at the gym, just worried about ~10 days off)

>>77575100
>Gets sold trash
>Can't understand that it's a bad deal
>Can't understand that advertising isn't real life
Anyone who knows anything knows huel and every other similar company is a crock of shit

>>77575084
You need squats and deads
I would just train them 3x3 and 1x3 if you really hate them
If thats freedom units, you have a long way to go before you should change tho

>>77575102
Since you're a noob, you should be doing squats and deads every session without.machine work
If you really want to, you can do one session at 5rep and one at 3 or whatever but you're only hurting yourself trying to not just hit the core lifts until you're putting up real numbers

>>77575331
Kek go and find out
It depends on your sickness

>>77575507
>no hard evidence backing up claims
I accept your concession

Why is it only small dyels normally in the rack/barbell part of the gym, whereas the guys who actually look big are just using boomer machines, dumbbells, and ez bars?

>>77576260
Probably the big guys have their own barbell and rack at home and only go to the gym for assistance exercises they don't have the equipment for.

Can I make a thread about gym creepshots? Or is it against the rules?
I dont want to post creepshots, I just want to talk about it.

I still can't do a pull up but I can almost bench my own weight, what exercises should I add to improve my pull up strength?

>>77576325
What you do is grind like fucking hell. Grab the bar and pull as hard as you can no matter how hard it is.

>>77576325
can you do a chin-up? practicing chins will make your pull-ups better 100%. besides that, pull-up negatives, scapular pull-ups, lat pulldown (wide grip, bar in front of you, think of it like a pull-up rather than pulling the bar towards you), and t-bar row

>>77575331
i got madly sick back in march, hoped i would at least be able to push the same weight i did my last session prior, ended up having one of my best gym sessions ever and blowing away PRs. so don't sell yourself short. in 10 days you shouldn't have lost strength, you may notice yourself getting winded earlier than usual though.

>>77576330
Will do even if I can't lift myself up once I will try
>>77576361
Almost but not really unless I use a band
>besides that, pull-up negatives, scapular pull-ups, lat pulldown (wide grip, bar in front of you, think of it like a pull-up rather than pulling the bar towards you), and t-bar row

>>77576371
based ty, I think l'll be good enough to go tomorrow

>>77576260
im a small dyel and i go to the rack/barbell part of the gym because I'm following Starting Strength

>>77576405
>not stronglifts
ngmi

>>77576265
>I just want to talk about it.
Totally fine then. Assuming you don't mean to imply you are encouraging it or something lol

Any advice for when I'm struggling to finish all the exercises in my workout? I get lightheaded and feel like passing out some times, especially if I squat or do deadlifts. Last time I had my blood pressure checked my doctor said I was on the border of hypotension, could that be related?

>>77576563
drink water throughout your workout
not a ton but a few sips after every set or every few sets

Trying to adjust what supps I take, currently taking:
>D3 (5000IU)
>K2 (100mcg)
>Creatine Monohydrate (7.5g)
>Magnesium Oxide (400mg)
I wanna add zinc, but there's a ton of options
>Zinc citrate
>Zinc bisglycinate
>Zinc picolinate
>Zinc gluconate
>Zinc oxide
>Optizinc
Which do I get and am I missing any other crucial thing? I already eat sardines daily so not supping fish oil

>>77576722
>already eat sardines daily
retarded as fuck

>>77576731
They're fresh, mercury man. Now now would you kindly answer the zinc question

what do people mean when they say starting strength and stronglifts aren't look good naked programs?

>>77577156
They're dumb. SS has a lower body bias, but SL pretty much hits everything. I throw in pull-ups and core work and that's it. Some people are afraid of heavy barbell work. Not sure why, probably just because they're embarrassed how weak they are and don't want to train to get stronger. A lot of people will just work biceps and core and diet down to 10% bodyfat and think they're muscular even when they're small. And these same people will cope by believing that anyone who can bench 2pl8 and up must have got there by dirty bulking.

i had such a garbage workout.
half the exercises i was doing didn't feel like were hitting the muscles at all but still got super exhausted.

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>broke my L5 from a fall 4 months ago
>jonesing to get back to the gym every day
>finally cleared no restrictions
>go a few times
>motivation vanishes and I'm struggling to get my ass back there
Idk what the hell happened, any insight on how to get myself back in the groove?

>get injury meaning I can't really do legs for a while
>that was 3 months ago
>legs are exactly the same size (or at least don't look noticeably different)
Is that normal? I haven't had a break this long from an exercise before I don't think so maybe it is normal?

Would you approach a girl at the gym who seems like she always ends up within 10 feet of you and in your line of sight no matter where you go, even out in the parking lot when leaving the gym?

>>77575857
The most important lesson any young lifter needs to learn is how to eat properly
Gains are made on meat, dairy bread and veggies
I broke an ffmi of 25 at single digits BECAUSE I never took retarded supplements like that
Caffeine, creatine, zinc if you don't get enough red meat and an herbal cortisol suppressant like rhodiola are the only supplements you should be taking until you're well past intermediate (symmetric strength dot com) and then you can figure out if you have any deficiencies

Having an all supplement diet is literally the worst thing you can do for your gains
You'll learn the hard way, I guess, since you're slurping the sales pitch from the snake oil salesmen

>>77576260
Never seen anyone legitimately impressive that didn't do barbell work

>>77576563
Eat more
Your diet should be 0.8g of protein for every pound of lean mass (and no more) 2-3x that for carbs and the rest from fat
Also do LISS cardio

Also, if you're doing anything other than SS or SL plus accessories as a noob, you're fucking up

>>77577156
You won't look good naked until you're past intermediate strength and have good working capacity while lean
SS and SL are shortcuts to get the first point, then you swap to a higher volume program and will actually make gains

>>77577276
Stop fapping, eat more, do more cardio

>>77578283
That's not the only thing I'm slurping, if, you know what I'm saying

What's your go-to for back pain relief?

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>>77548860
>start lifting cuz wanna stay independent longer and keep pulling chicks
>actually stick with it this time and actually getting results
>except biceps

I'm not a chick if it matters (this pic best showed what I'm talking about) but picrel seems to be growing more, and biceps don't seem to be growing at all. Does that come in first then biceps or what

I'm trying to correct anterior pelvic tilt, but I'm at a loss for glute strengthening, because every exercise I've tried for my glutes, I don't actually feel there. I even tried a machine that that was supposed to isolate them specifically while posing me like a trapeze artist and I only ever felt it in my quads.

>>77578286
at what point do I add accessory exercises? Will I get disproportionate thunder thighs and a fat ass if I just do SS all the way to intermediate strength without lateral raises and additional chest and back work?

>>77578428
I would always train arms abs and shoulder flies
I would also do wide grip pullup/downs
At some point you could bump the upper body work up to 5x5

>>77578327
Why are all you bottoms like this

>>77578358
Lying down

Cardio and heavier reps and less reps
7x5ish straight forward hammers and reverse grip ez curls
Also, biceps are super dependent on cardio health so do some liss a few times a week

>>77578373
Hip thrusts are the only actual glute exercise
Also ab work will help a lot also

>>77578027
i remember when i didn't want to go i saw a cat out of my window that looked like korin from dragon ball and it made me motivated to go again. now whenever i don't want to go i just remember that korin cat and i tell myself to go to make him happy. idk if that helps you but you'd have to find your own korin is what i'm saying.

>>77578091
yeah if you're natural the muscle isn't going to just vanish. when you get back you'll be weaker but not for long and you can go back to making progress.

>>77578428
just pay attention to your physique and you'll know. you're not going to grow grossly disproportionate ever unless you eat like shit and don't track your measurements, or even look in a mirror every now and then. also nothing's stopping you from just doing what you want with exercise selection

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>be me
>skinny fat
>hit 37
>back and knee pain
>decide to go to gym and eat healthier
>now I'm skinny
fml
I was hoping I'd recomp and get some gains.
Ironically I'm a lot stronger than I look, but still no mass to show for it.
Should I fall for the bulk meme?
Or should I just keep going, and hope for the slow clean bulk would give me ottermode bod?

>>77561449 anon here again
i tried neutral grip - well not completely neutral but V-shaped handles - but still no luck
I have been stuck at this 5,5,4 reps for a while now. However i can do 5,4 reps after doing some situps and back extensions so i guess my arms can rest enough in the meantime.
Should i spam inverted rows instead? Feels like i may have started to do pullups a tad too early?

>>77578833
Just don't eat sugar or alcohol, do liss cardio after every session and your bulk will go well
Just eating trash and supplements and not doing cardio is how you end up looking worse

>try to do barbell curls
>lift never progresses, all that happens is my forearms get sore
is barbell curl just shit? i switched to curling a plate (kind of like hammer curl i guess) and it feels a lot more comfortable, but obviously progression would be awful

>>77579120
Barbell curls are dog shit. You will destroy your tendons. Dumbell curls are better but still bad. Hammer curls are even better. EZ-bar curls are the best for not fucking up your tendons.

>>77579139
i dont really wanna buy an ez curl bar or more dumbells, any recommendations/alternate lifts?

>>77579144
I also do compounds: bent over barbell rows and weighted pull-ups. They also hit biceps nicely. But if you want a biceps isolation exercise, I honestly can't recommend anything other than EZ-bar. It cured my tendonitis.