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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Old thread: >>29272770
Post questions that don't deserve their own thread.
>>29286403
Do I need to take Whey powder if I get a sufficient 1.3g per pound of weight. of protein in my diet already?
>>29286408
what are your goals
Sets of 3x8 or sets of 3x5 for the big lifts?
>>29286865
depends on if your goals are strength or size
obv at the same weight 3x8 is preferable
>>29286865
3x5 strength = size (IN THE LONG TERM)
>>29286854
Get big
>>29286891
then go ahead and drink a shake or two if you have them
For compounds, are 3x5 sets at 5RM followed up with 3x10 at 60-70% 1RM a good idea for an Intermediate lifter? Hypertrophy+strength.
>>29286888
this. 5s are better for long term progress which also translates into size eventually, especially when combined with higher rep assistance work. you simply won't make the same kind of consistent, long term progress with 3x8 on the main compound exercises. you can certainly try it for yourself, though.
>>29286403
I have pretty weak wrists or rather inflexible wrists from severely fracturing them after a car crash.
I'm fine with Squats,Bench,Deads and OHP.. It's just Powercleans..
Am I simply doing them wrong if it's hurting my wrists? If not what are some other exercises to do instead of said cleans.
>>29286906
impossible to answer. it has to be put in the context of a full routine. 5/3/1's "boring but big" template does something like that, but you only do each compound once a week.
>>29286923
Workout A
Squat 3x5 + 3x10 @ 60-70 1RM
OHP 3x5 + 3x10 @ 60-70 1RM
Bench Press 4x8 @ 60-70% 1RM
BB Curl 4x8
Workout B
Chinups 5x5
RDL 4x6
Pendlay Row 4x8 @ 60-70 1RM
DB Row 4x8
Workout C
Bench Press 3x5 + 3x10 @ 60-70 1RM
Front Squat 4x8 @ 60-70% 1RM
OHP 4x8 @ 60-70% 1RM
Dips 4x8
Workout D
Deadlift 1x5
Pendlay Row 3x5 + 3x10 @ 60-70 1RM
Lat Pulldown 4x8
BB Curl 4x8
ABxCDxx
Size is a focus but I think I can gain some strength with this routine as well.
>>29286908
Follow up question:
Do you do warmup sets at lower weights such as 1 pl8 bench then do 185 and go straight into your actual sets at 2pl8 or do you just go straight into the 3x5?
Is doing a higher weight after your 3x5 for 2-3 reps worth it?
>>29286962
Do the bar x10, 1pl8 x3, 1.5pl8 x3 and sot on untill you reach your working set.
How fast should I be gaining weight on a bulk?
I feel some pain in the midle of my chest in my chest day. wot do?
>>29286982
Depends on how much you're eating. Personally, I don't see the need to go over more than a 500 calorie surplus daily.
Does doing squats actually increase the size of you calves?
I'm now just squating 2pl8eslmao and my lower legs still look tiny as a child.
>>29286403
Building a cycle, kickstarting the cycle with remnants of a few bottles of gear I have lying around. Does this make sense?
wk 1-12 sust 250
wk 1-2 winni 50mg
wk 1-2 var 40mg
wk 1-8 tbol 60mg
pct
wk 12-13 nolva 40mg
wk13-15 nolva 20mg
does this look alright?
>>29287086
Gotta do calf and core work man, most programs assume you are doing them anyway.
I've got a V5 multigym but I'm still fat as fuck and I don't know how to start a routine can someone help?
>>29287099
It makes sense I guess, but it looks like shit.
>>29287198
yeah I figured, as long as it allows me to burn through my leftovers and helps me kickstart I'm cool with it. What would you change in the plan?
>>29287243
For starters I wouldn't wreck my balls out of insecurity and lazyness
>>29287269
that's what HCG is for bro
>>29286408
1.3g/ pound is way too much, it won't do more than what 0.8 does.
>>29287502
whatever it takes to get your approximate cals bro, if you're exceeding optimal protein synthesis it's just going to burn it as energy like anything else. excess just means fuel.
>>29286403
possible to get pic related natty?
as a beginner (been lifting for 2 months), is there a point in going to the gym more often than every 2 days if I'm feeling good?
Going to start lifting to build muscle for endurance training (planning enlisting after highschool)
Going to go to the local Golds Gym, for obvious reasons, but here's my question. For an extra $20 a month, I can get a weekly session with a PT to monitor goals and adjust routine e or something. I pretty much know what im going to do (Stronglifts 5x5 6 months with cardio base, transfer to endurance bodyweight, running/rucking/marching with focused excercises after)
Being (fairly) confident in my timeline and goals, would it be a waste of money?
any bros wanna help me out?
recipes involving spinach and chicken
>>29288479
salt and pepper on chopped chicken (1x1") breast. cook it until brown n shit in some oil. serve next to spinach
Why is it when you get shredded your arms look bigger even though they may be the same size or smaller from when you started your cut? Is it proportion or some optical illusion type thing?
is there actually any scientific proof that compound is better than isolation for strength and size
Height: 181cm
Weight: 151lbs
bf%: 15%-16%
Does this mean I have a really small amount of muscle mass on my body?
>>29288693
>Does this mean I have a really small amount of muscle mass on my body?
Yes but everyone has to start somewhere.
>>29288459
Personally I think it's a complete crap shoot with commercial gym PT's. The ones at my gym seem more geared towards f@ties and hardly have clients touching free-weights at all
Just finished a long cut, what should I do for this bulk? My lifts are pretty poor.
5'11
165 lbs
5/3/1, ss or should I do 2-3 splits? Any recommendations/advice would be appreciated.
I really want to do this greyskull variant but I want to replace benching with clean and press. I really don't give a fuck about benching and how big my chest is (It had grown pretty well) and want to do lean and press to help my boxing explosiveness.
>Is this a good idea or not?
>>29288999
iiy's not a bad idea but for explosiveness why the press?
>>29287099
you should really ask in the steroid threads m8
>>29289062
Well I have done it a few times and also read about it and it seems like a good exercise for this. What would you recommend?
>>29289100
I ment clean and jerk. Sorry for my retardation.
>>29288999
why not just replave overhead press with it? That seems like it would make sense.
>>29286403
finally got out of autism mode when talking to women, but my face always turns red when ever I talk to a hot chick, not even nervous but it always does it no matter what, what can I do to fix Santa Clause Syndrom?
>>29289113
then yes
but if you do it just for eplosiveness I think you'd better do power cleans and push press
I'm trying to bulk but not take on too much fat in the process. On lifting days do I need to eat more calories because I burn them off?
>>29289160
Eat 500 cal surplus on training days and 500 under TDEE
on rest days
Will working out while only having rice and pasta to eat with no protein make me lose muscle mass? It won't even be enough to make 1500 calories. The exercise will be a typical boxing regimen with running, punching and crunches.
>>29289182
rice and pasta are high in protien
why would you want that?
If red meat doesnt get entirely digested, what is the best way to cook a steak, to maximize protein absorption
Do i have a ton of delicious un-used brotein in my colon?
>>29289151
Thanks, it would make more sense.
>>29289144
Because I want to do a lot of pressing, I reckon one press would help the other.
>>29289250
They are? They're not even whole-grain. Also I have no choice, I'd eat meat everyday if I could.
>want to start lifting for realz
>impossible for me to deadlift or squat for various reasons, mainly due to financial and time constraints
what do i have left? how far will bodyweight get me? my goal is strength and power, not volume/aesthetics
>>29289381
for vegetetables yes or whatever they're classifeid in
drink milk eat eggs beans and rice/ wheat and you'll get your protein
>>29289180
how does this even help surely morewould be needed to help rebuild muscle fibres
>>29289392
depends on the program you do
have a look at the bodyweight general if that's all you can do
If I eat a calorie surplus but don't do enough reps for hypertrophy, what will happen? Will I just get fat?
>>29290684
If you're lifting progressively heavier and reaching a minimum threshold of volume, then you will build muscle size.
You can get hypertrophy from just doing heavy singles. It's just not very effective, because it's hard to accumulate a lot of volume that way, and volume is the main driver for hypertrophy.
Shit, didn't see this one, only the old one.
My biceps brachii tendon in my arm gives me trouble. I can't lift decent weights or do pull/chin ups without relying on a chair for support. Any suggestions? It's been bothering me for months and I've given it plenty of rest. :(
>>29286403
Tell me /fit/, is it like this at your gym?
Every time I get on a machine some person will get right next to me and just intermittently stare at me for however long I use it.
There are 8 machines of the same kind to the left and right of me that are free.
They always choose the one next to me, and stare.
Its fucking weird.
It occurs to me that we're starting to use these QTDDTOT threads to quarantine discussions of, you know, fitness. If each question in here got its own thread, then the feelthreads and heightthreads and dicksizethreads will be proportionately fewer. These:
>>29286408
>>29286915
>>29286962
>>29286982
>>29287006
>>29288459
>>29289274
all deserved their own thread.
>>29288459
PT's are a scam.
One's that work for gyms are anyway.
>>29291020
It looks like a dogs asshole.
If I'm 210 lbs and 5'10" just starting SL, should I be on a 500kcal deficit or bulk? Currently 25% bf.
>>29291020
I want to stick my dick in it, no homo.
>>29290811
it's possible that it's a tear. Also likely is tightness in the bicep and form but it's pretty hard to diagnose. I think you should see a physio
>>29289274
the whole 'red meat sitting in your colon' is unmitigated broscience of the highest order. Any kind of buildup that isn't evacuated would cause severe discomfort and possibly lead to IBS. Frankly, it's bullshit (huehue).
Been lifting for amonth, doing arms 2x a week, but they haven't grown at all, why?
My nutrition is good.
>>29291020
no
>>29291039
try the 500 deficit, add 200 cals every major stall.
e.g. -500, -300, -100, +100, etc. You should hopefully drop down to 15% or so before you need to move onto a small surplus
>>29291052
probably because you are a) looking for daily changes, which won't happen, and b) so weak and poorly proprioceptive that you can't even make your arms do enough work to begin with
>>29291088
I work until I can't do anymore reps
>>29291039
I'd recommend a deficit, unless your only goal is strength
What REALLY kills your gains?
>>29291122
dying
>>29291108
doesn't make a lick of difference. In fact, training to failure is probably a stupid idea anyway. What are your stats?
>>29291122
Ebola
>>29291122
death
>>29291129
In what?
>>29291122
cortisol
>>29291149
body weight and ohp/bench/squat/deadlift
weaker trainees find it hard to actually use the muscles they're trying to use
>>29291088
>>29291121
Thank you.
>>29291128
>>29291134
>>29291133
guess that makes sense.
>>29291169
Bodyweight-68kg
ohp-20 don't even laugh
bench- 50kg
squat- 40kg
deadlift- 80kg pushing to 90kg
>>29291213
as I thought
don't fret the armwork too much, you're too weak for it to make any visible difference. Start pushing around more weight through a novice program and add in two bicep assistance lifts per week rather than devote a shitload of time to it. You'll make better progress that way and actually have OK lifts
>>29291201
on a serious note, getting wasted and lack of sleep are the most common ways to fuck your gains
any czechslovakian fags who know where to get romaloes/powerlifts in our precious homeland?
Is eating too much sunflower seeds bad for you since it contains a lot of omega-6?
>>29291213
Similar.
BW: 76
ohp: 30
Bench: 50 (fucking weak pecs)
Squat: 70kg
Deadlift: 80kg
>>29291290
I saw a romaloes in some store in Brno some years back. But nothing right now. I think that the safest bet is to buy it from amazon, go to the manufacturers website and print out their "foot-ruler" and measure your feet. It should be allright I guess. Also Long live czechoslovakia, Zeman pls go.
>>29291367
i thought it would be better to try them out in person, but i'll look into it
only freaking lifting shoes available here in prague are reebok crossfit...
>>29286403
i have a push/pull/legs split and want to add some shrugs. im unsure about where to fit it in. im doing DL on leg day
>>29291528
is it a push, pull or leg exercise?
I can't get off when my girl tugs my weiner, but it works just fine in every other way. What do?
that depens on the semantics. what im more interested in is: does OHP, DL or Rows work the upper traps the most?
>>29291568
>>29291602
my reply, sorry
>>29291450
Yep, here all crossfitters have them and they even bought two pairs so they could wear each shoe in different colour.
>mfw
>>2929162
why would anyone do such a thing? i thought people here were smarter than 'murricans
which city are you from?
When doing asymmetrical exercises, is it better to alternate the sides between sets, or just do all sets one side and then switch?
Are taking multivitamins worth it?
Which is more important for maintaining muscle on a cut, high protein intake or lifting?
How will going without one affect you?
>>29291696
yes
>>29291794
Thanks, does it matter what kind, I usually take Centrum, is that ok?
I've broken each of my arms approx. 2x each in different places. The worst was a break directly in the center of my upper left arm which has left me with what looks like a clump of bone where the break was when looked at under x-ray. Keep in mind all of these breaks and fractures were pre-puberty if that matters.
Will these hinder my gains?
>>29291834
well, it doesnt matter where I live, cause of good regulations regarding things like that. I guess you have to be more carefull in the US. look what's inside and compare it to WHO recommendations for example. also check every ingredient, if the company puts stuff in, that isn't scientifically proven, I wouldnt trust them
>>29286403
I know this is retarded, but after reading the sticky I'm still confused. When I go to the gym, would I just do all the sets and then leave? Like if it says 3x5 squats or something, I would do 3 sets of 5 squats and be done (in addition to everything else)?
>>29292012
yes
Why are ohps significantly harder than all my other lifts?
PS I'm starting ss
>>29291042
Thanks. I have to see my physio for something else, I'll ask her to look at that too. Such a bummer.
>>29292034
It's harder for everyone, but you also don't have to advance it as fast as the other lifts.
>>29292034
Make sure you rest the bar on your chest when you lower it and explode out. You don't just hold it.
In this picture, is Klokov putting the bar on his collarbone? Also, can someone help me figure out the 'clean position?'
>>29292034
The muscles involved are smaller
>>29292112
my shoulders are relaxed, and the bar is on my hands, not literally my chest, right?
Test
>>29292185
Almost a clean position. Not on your collarbone, but on your chest and delts. Resting more horizontally. Let me give some reference.
>>29292185
Omar isuf has a Video in this
Common press mistakes or something in youtube
Also check out Justin lasceks "3 press fixes"
>>29292185
https://www.youtube.com/watch?v=iDR5mjZl0zU
Look at this position. You don't use your legs though.
>>29292151
I fucked it up.
>>29292012
no, you warm up for every exercise
>>29291855
pls respond
Anyone else feel tracking macros is driving you crazy? I just want to lift and have fun :(
>>29291690
Alternating saves time and might give you some minimal benefits of increased metabolic rate because you rest less while doing the same work
>>29292840
Thx, m8
what are the best running shoes for flat feet?
>>29286403
How frequently do you do "cheat" meals or however you want to say it?
I'm currently eating two cans of Chef Boyardee Ravoli and it's a good snack to be honest.
I think as long as you aren't stuffing your face with fast food three times a day that you should be good.
I eat fairly healthy and follow a good diet along with
working out but I think it's kinda faggy how some
dudes will be like "ohhhh i cant eat that, sorry"
>tfw lost all my notes on my phone, where I wrote my workouts for the past month
Oh shit what the fuck do I do now?
What will burn more calories?
Walk/run for 6km or cycling for 10km ?
>>29292942
You're a faggot for doing that.
>>29293017
I don't know. Just sprint for like 4 minutes and you have both beat.
>last time I bench, I finally break 100
>try for 105 this time
>have to deload to 95
>can't even do a set of 5
What the hell happened? I've gained 10 lbs since I started training, so I'm eating more than enough, and I know my form is alright, so what explains this?
Does creatine help directly to build muscle mass?
someone fucked up the gym and now it's closed
all i got are these gay ass 8 pound weights
what can i do with them in addition to bodyweight shit
>>29293157
Sometimes you have bad days. Did you sleep well? Eat? Drink? Make sure you aren't going too often either.
With what can I replace Glute-ham-raises? (my gym doesn't have a GHR machine)
I've been trying Romanian Dumbbell Deadlifts but effectively doing DL's 3 times a week is kinda dumb I think.
any ideas?
>>29293173
>directly
no
>>29292901
orthotics + whatever you like
>>29292151
slightly above collar bone on the space behind anterior delts. It should feel really comfy
>>29293288
you can do GHRs on the lat pulldown machine believe it or not. Looks weird and takes getting used to but it works
>>29287880
Its same as my build and i am natty
lifting for 4+ years
>>29293291
Do you think Klokov is natty?
>>29293393
yes he's tested :^)
>>29293311
Yeah, I've even done them on the calf raise machine. Really just anything that you can pin your hells under
>>29292185
I feel like I can't have a tight body (lats, shoulders, etc) and have it on my collarbones. I press it from below my adam's apple and feel just fine about it, but prepare to be formfagged on here for it. Honestly though keep away from bent pressing, it's potentially harmful for your back and is not strictly OHP
>>29293436
that's a good idea too, never thought of that
