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You are currently reading a thread in /fit/ - Fitness
Questions That Don't Deserve Their Own Thread.
Other one is dying.
Is skipping rope a good way to build calves?
advice needed.
I'm 6'3 former fatty and this is my first cut.
I've lost a good 18 kilos and I'm inside the recomended bodyweight for my hight range.
now I'm currently 89.9 kilos and my question is should I continue to cut ?
approximately at what weight do you think I will be able to see my abs ?
>planning to super slow bulk once I see them.
I don't want to turn into a fucking skeleton so my cut can not continue for long .
I don't know my BF% .
How many more kilos should I drop fit ?
I was thinking 3-5 kilos more but I still don't think that will be enough to see my abs.
what do you think ?
>>34899274
another picture
>yeah I don't have muscle.
>>34899206
Yes
>>34899274
Keep cutting
>>34899206
I remember this dude came to my school when I was hella young, fucking INCREDIBLE what he can do.
Can I gain weight even if I am burning fat and gaining muscle
Doing starting strength. I'm weak so my weight is still low and my body isn't getting very sore and I finish the whole routine in like 30 mins. Can I do deadlift and rows every workout?
I'm lifting to almost failure but still not feeling like I'm exerting myself too much.
Repost
I just did bench press and my shoulder made a popping sound and i felt pain, ended up dropping the bar on my chest but one of my arms was fine and i still had control of the other one so i could slow the descent to not get any injuries
After a couple minutes the pain went away and i could continue fine, but about 2 hours later it hurt again, not its mostly fine but lifting it up and moving it around hurts a little bit
I am new to lifting and was told that you have to tighten your shoulders/back to do it correctly, this always made it harder for some reason, but this time when unracking it and lowering it down for my first rep my shoulder felt like it was being twisted more and more until it was low enough and popped
Is this some sort of serious injury or not? I am pretty sure this has happened to me before a few times before i started lifting but i cant remember what happened after.
Also, how am i meant to bench properly, i am obviously doing it wrong or the "Squeeze your shoulders together to get a solid base" thing is a meme made to fuck people up
>>34899455
Did you get sore the first time you did squats?
does milk cause acne?
can I go on accutane and still drink it?
I love milk too much to give it up
Is their another strength program that doesn't involve squatting 3 times a day, my squat is up to 3 plates while my bench is still at 1
>>34899489
I was dead sore everywhere the first time I did it like could barely move for two days but after that it's been smooth sailing for the most part. I've been going three weeks and don't really feel it. I'm too weak to do pullups so I'm looking for safe things to add besides curls.
>>34899206
Should I work out before breakfast or after?
>>34899524
if you have the energy before breakfast, do it.
I tried it one time, almost passed out doing my first set of bench press. Never again.
>>34899505
>can I go on accutane and still drink it?
yes
>>34899551
Will do. Thanks anon.
Live and learn I guess.
>>34899206
I am going to ask the dumbest shit ever on /fit/.
Is it a good idea to eat salad on a cut? Is the lack of protein in general gonna fuck with me losing weight?
>>34899206
Is there a good bodyweight routine that can yield noticeable gains?
Is there a diy for weighted vests?
No gym or equipment. So I'm trying to do this in a minimalist way.
I cannot into imperial units
For SS, how much weight should I add on the bar every time for my squat/ohp/bench/dl/row/clean, assuming I hit all my reps?
So i can't workout for the next 4 weeks. Do i still have to care about protein and shit or is it fine if i just maintain my weight with whatever diet?
Just for the other beginners out there : get chalk if you don't have it. My Deadlift was stuck at 110kgs because my grip was failing because the bar was slipping out of my sweaty hands, and just one week after getting chalk i just pulled 130kgs and i feel like i could have gone for 3pl8 . Defintely a great buy!
>>34899682
>Is there a good bodyweight routine that can yield noticeable gains?
No. BW training is a meme. Seriously.
Hey OP. My sons are competitive drivers and they compete a few times a year. Drivers tend to have aesthetic physiques. They're in great shape. Most bodybuilders, however, would consider them a bit "small" for their liking. However, drivers sport some serious calves, often times blowing away that of the typical much larger gym rat.
Success tends to leave clues. If you want to build a nice set of arms and shoulders, train like a gymnast. For glutes and hamstrings, train like a sprinter. For calves, bodybuilders can learn quite a bit from drivers.
The driver's secret for well-developed calves is simply that they're constantly using their feet and toes. It's basically repetition after repetition of bodyweight calf raises (a position referred to as accelerating and breaking in racing) performed on a daily basis. After a while it becomes almost effortless for them, resulting in comparatively monstrous calves. While ditching the weight belt for a fire suit likely isn't in the cards for most, I discovered that there is a way to experience a similar calf hypertrophy effect.
I decided to perform 30 mins of driving (bodyweight accelerations and breaking) every day, on streets with plenty of stoplights. As simple as that sounds, I did this every day for a month and was blown away by the results in my stubborn toothpicks.
>>34900363
At first, go 5kg on squat, 10 on deads, 2,5 on ohp/bench (you can go 5 on bench if you feel confident), rows i don't know they are not in SS, and cleans is the same as bench. When it starts becoming a bit hard you divide that by 2. Get microplates for OHP.
Should my groin muscles be sore after squatting? I'm a new lifter and that's really the only area I get doms after squats. My legs are pretty strong from years of biking and skiing so maybe this is the only weak muscle in the area
>>34899420
Not after like 3-4 months
Whats the best way to fix my posture? I have uneven traps and have been told its my posture. Best way to fix?
>>34900381
wew lad
>>34900381
>30 mins of driving
>bodyweight accelerations and breaking
It's not bodyweight unless your pedal requires 200lb of force to press.
Did you try skipping rope for 30 mins every day?
Would save on the gas.
>>34900416
Well I weighed 280.2 on wendsay and now I weigh 283.5
I did eat a lot but I had burned off most of the calories anyway. I have been on a pretty strict diet too for the past...3 months I woul;d say. So is it possible that I just gained back fat and its not muscle?
Is skipping rope bad for your knees?
My priority is putting on muscle mass. If some strength comes with that, that's great.
What's a good hypertrophy routine?
>>34900543
German volume training
Stats 5rm lbs
Bench 140
OHP 85
Squats 135
rows 115
Dlift 215 1rm
5'6 150
Ive been cutting at 1600 cals a day, but i still dont have abs. Should i just stop cutting and start bulking? If so, to what weight should I bulk to? Advice appreciated bros.
>>34899294
Keep cutting and lift more
>>34900495
Most likely water weight. If you ate some junkfood then definitely water weight. Eat clean couple of days, take a shit and then weigh yourself again.
How do I know if I'm squatting correctly?
>>34900365
Yes protein intake will maintain your gains
>>34900579
If you want abs then keep cutting. Its also easier to build muscle when youre lean.
>>34900599
Aight, thanks m8. I feel better now. Fucken lost 35 lbs since September feeling great about myself too
>tfw Imma make it
>>34900616
Videotape yourself and email it to scooby.
>>34900579
Also i forgot to include that im currently doing a PPL, where I progress 5lbs everytime I complete 5 sets. Its getting incredibly hard to progress at this rate, and I often find myself deloading to ensure better form.
If I'm bulking and a skelly can I disregard the whole "lean bulking" thing
I only eat good foods, but I'm trying to get used to eating a lot more and maybe once, twice a week I like to buy a litre of chocolate milk and pile it down after work. 800 calories quite a lot of sugar but carbs is carbs and it's got protein too.
So far in my bulk I have gotten stronger, I increased bench to much to quickly so stalled there but I jumped 5kg in stead of just like 2kg a session and I've gained 2lbs in the last 3 weeks. So am gaining a steady 0.7lbs a week I guess.
I do cardio for burning fat tissue and always spend 20 minutes training abs with a elevated heart rate anyway as in actually a runner but am out with injury at the moment.
So basically
> for a skelly,
5'10 . 135lbs morning weight normally 140lbs evening, 9.5% body fat , ( yes it's tested )
Is having some days at 200 surplus, and some days at a higher surplus like 500-600 okay?
>>34900632
Good for you man, keep at it! Water weight is a bitch but dont let it get you down.
>>34900656
I only been lurking for the past month. But I love the /fit/ community. Funny as fuck and motivational. Never been pushed so hard to get fit by people before
>>34900616
Look for youtube videos, look up candito perfect squat
>>34900456
Sit upright
>>34899511
Do more pressing then
>>34899420
Yes
>>34900664
I love you too
N-no homo
Please respond
Does anyone have trouble growing legs?
I squat and lift legs 2 times a week
My job requires me to constantly "run", yes run up and down steps...everyday.
Im pretty sure this has helped cut my gains in half on my legs
Should i counter this by squating 5x5, 6 days a week?
I feel i need to push them even harder since they are built for endurance.
I play rugby and while tackling another dude my shoulder felt like it got pushed backwards almost like a dislocation or something. It felt alright after about 10 minutes but it still feels sore after a few weeks. I've tried stretching and am still able to continue my regular shoulder workouts but it feels like I'm pinching a nerve if I raise it above shoulder level. any tips on regaining full mobility or what the fuck is wrong with it?
>>34899294
Honestly, I wouldn't worry too much about abs. Keep going with your cut, but start eating a bit more of clean food and concentrate on muscle. You look like you could be a great bear mode kind of guy.
But if you really want to see abs, you're not that far, maybe 10~15 pounds to go. It would be easier with more muscle though, as the muscle also help with the cut.
>>34900664
leave while you can
>>34899682
>>>/asp/756838
Don't listen to faggots that think bodyweight is just doing tons of pushups and situps (majority of /fit/ apparently).
Good beginner routines:
Gymnasticbodies foundation
/r/bodyweight recommended routine
Start Bodyweight
Bodyweight 666
.
pls respond
Do knee supporters make you squat heavier?
>>34900722
but to gain muscle I need to bulk.
bulk = some fat gain
I want abs :(
>>34900750
Anything above the beginner routine?
I know there's much more to bodyweight training than the basics. I wrote this:
>>34899910
Doing SS. Missed two work outs. Is it okay to compensate by training two days in a row, or will I die?
>>34901328
Heard a lot of good stuff about Gymnasticbodies Rings routine, never cared enough to check it out though. Same about the ring routine on Antranik's website. Both behind paywall, but gymnasticbodies should be torrentable (maybe even there's a link in the /asp/ thread).
You can just make your own. Overcoming Gravity has info on advanced progressions and programming, torrent link in the /asp/ thread.
>>34901495
Thanks a ton anon. I'm sitting through the material in the asp thread now.
Been diagnosed with low test today
> mfw
Was prescribed 25mg Testogel for a month to check tolerance.
Will this dose make it a little bit easier for me to build muscle?
Don't care for the soy estrogen meme- I'm a fem anyways also a vegetarian so suck it.
Does brown rice cooked creamy in soy milk fulfill the Rice + Legume complete protein combo? Since soy is supposed to be complete/nearly complete on its own?
Or does it have to be beans still in bean form?
Or do soy beans just not have the right combo?
Pls and thank you. <3
>>34901687
>gel
Enjoy your nogains
>>34901390
Dont do it.
>>34901734
Will do. Thanks, kind stranger.
>>34901390
your body isnt going to gain from that, it'll gain more from continuing the normal routine. otherwise i would go to the gym and do full body 7 times a week
I HAVE TROUBLE EATING ENOUGH
IT FEELS AS IF I HAVE TO FORCEFEED MYSELF
what do i do other than stop being a bitch
I want to start hitting the gym but I'm wondering if it's a bad idea to do back workouts if my job involves me lifting things off the ground. I work five days a week, will I over overwork and injure my back if I do dead lifts on top of that? I've had the job for a month and before that I've spent most of my time sitting on my ass.
Is this a decent workout for a beginner?
>>34901743
>>34901788
Aight, thanks brahs
>>34901866
Nah bro, you should deadlift. Your job is going to get so much easier as you get stronger. Just be sure you eat enough and rest enough. As for the routine, i don't know, It looks alright, just be sure to add weight every time. Although i would recommend a program with more volume on the main lifts, just to learn them. Like SS or Greyskull LP if you want to focus more on upper body.
>>34902219
Thanks, I'll look into more workouts. How do you mean by volume though? Is that less weight more reps?
>>34901807
Drink milk, it's real easy and taste good.
>>34902272
I just mean that for exemple, you just squat once a week 5x5, and it would be better for a beginner to squat several times a week to better learn the movement. Same with bench. Also in my opinion there is no need to do that many different exercises as a beginner, if you find a program with just a few big lifts it's faster to do, you progress faster on those lifts and it's easier to learn them. Just my opinion though
I fucked my shit up and cant workout for a while
How do I minimize loss of my gains
pls respond
So Im nearly four months on to SS and was squatting 92.5 kg today when I realised how my form was complete snap city tier. I dropped down to 1pl8 to work out some stuff and can do that no problem, chest up, neutral spine and the like.
So I figured I'd work back up from there.
How is it going to affect my gains having to drop that much weight and concentrate on form so far into the programme?
Would it be worth abandoning lowbar (sorry rip) and concentrate on high bar? The problem seemed to be the back angle on low bar combined with the heavy weight was messing my spine up. With high bar the straighter back angle might help stop rounding.
Plus I was going way below parralel on low bar giving some serious buttwink.
>>34902382
If you still wanna work while having low weight you can do the last set AMRAP which mean you do as many reps as you can before you feel like you are going to fail.
Hey, I just started and was wondering if I should be splitting (leg day, shoulders day, chest and back day etc) or should I just do full body workout (what I'm currently doing).
Thanks for any help.
I can't do leg raises with straight legs, not sure if it's a mobility/stretching issue
Any advice for leg raises?
if I melt peanut butter will it destroy the nutritional value?
I hate eating it normally
Opinions on Greyskull LP?
>>34902843
Great novice program
>>34902843
Inefficient and pretty crap novice program
IMHO if I could go back in time I'd do SS then Madcow 5x5
Opinions on this routine?
Workout A:
Squat 3x5
Bench 3x5
Dumbbell Rows 3x8
Dumbbell Reverse Flys 3x10
Barbell Standing Calf Raises 2x15
Triceps Pushdown 2x10
Workout B:
Deadlift 3x5
Incline Bench 3x5
Leg Curls 3x8
Lat Pull Down 3x8
Ab work 2x15
Barbell Curl 2x10
I alternate these two workouts 3x per week.
Can somebody explain to me pic related?
Every time I weight my chicken breast it loses a few grams over 5mins just laying on my dish while my broccoli stays the same.
Is 25 weight 13 rep on the Lat pull down machine too weak for someone who started working out for the 1st time about 4 months ago?
when exactly do i stop benefitting from 'noob gainz '?
>>34903161
maybe your chicken is still alive and taking a dump on your plate.
>>34903318
might be loss of water idk
Anyone got the image of a ripped body builder with /fit/s reaction calling him a skeleton DYEL faggot and then a picture of a powerlifter that looks overweight and /fit/s reaction of manly tears and "b-beautiful"? Thanks in advance
Brehs I'm doing SL 5x5 and recently have been thinking about reducing some of the exercises to 5x3. Is this suicide for my gains? Specifically I was thinking of reducing squats and bench to 3 reps per set, squats because 5x5 of that every gym session was exhausting me and I was spending 2 fucking hours at the gym, and bench because it felt like I was unable to make any consistent gains doing 5 reps.
The thing is my numbers aren't very high at all.
Squat: 185
Bench: 160
OHP: 105
DL: 235
Row: 125
I had a leg injury over the summer that set my leg lifts back a long while. Anyway what do you guys think? Is it stupid to get off 5x5 this early?
>>34903336
I am not measuring before and after frying the chicken. I let the chicken breast rest on my dish because the broccoli usually takes a bit longer.
The weight is lost on the plate, not while frying.
>>34903161
Water loss
They pump chicken full of water to increase the weight and sell it for more
I swear to god i try to pan fry some chicken and end up boiling it because of all the water that comes out. It's fucking gross
>>34903389
>Is it stupid to get off 5x5 this early?
If you stagnate on your lifts consider checking your rest(sleep diet and recovery time between workouts).
If your rest is fine you should try changing your workout.
But if only one body part is lacking I would only change the workout of the specific muscle group.
>>34900975
pls answer
I hit a PR today where i was wearing knee supporters for the first time. Should I be happy or was it because of the knee supporters?
>>34903424
Im pretty sure they don't increase your hip leverage but only secure your knee.
>>34902326
PLEASE /FIT/
COME ON
>>34903452
Drink 225.69ml semen each day to prevent further muscle reduction.
>>34903422
Well shit I am definitely not getting enough sleep. Getting up at 630 for work is a problem. I'll force myself to go to bed earlier though, thanks for the quick response breh.
>>34903472
Cheers mate, I will prey for your gains.
>>34901696
Asking again? </3
>>34903467
thnx, does my own count?
>>34899645
Salad is p high in protein per calorie.
Going low protein for a bit isn't as bad as you think. I like to taper into it but I can't see so much of a difference from when I went in suddenly except maybe feeling better. Your body is p quick to realise there's less protein and sorts itself out. Don't do it full on for more than about a week either.
>working your lower back improves your gains because the glands that release test are in the lower back
Is this broscience
>>34903483
>>prey for your gains
the gains goblin shows his true form, he can only think of preying on innocent DYELs
fuck sleep and get swole anon, don't be tempted by the pillowed jew
>>34902956
if you can't do incline bench on the same day as standard bench just don't do it at all
Should I go see an 80s pop cover band tonight or go with a female coworker and her cougar friends to a male stripclub show
>>34903438
I looked it up and it seems like it does help you lift more
>>34903560
>>not wanting to mire the men at the strip club
Find the ones that look natty and tip them, ignore all women
>>34903488
honestly I don't think /fit/ can help I'm pretty sure 99% of us are meat eaters
could you ask the question more clearly? are you after a a meal with a high variety of amino acids or ?
>>34903522
Are your nuts in your lower back?
>>34903522
yes lmao, but working out boosts natural test levels anyway
>>34903594
well i'm not gay but i feel totally comfortable in those situations despite my body not being up to par. i appreciate a hard earned fleshbag
stripclub it is. hell i'll probably get free drinks anyway
Can someone recommend me a good brosplit/hypertrophy routine?
I've just finished/stalled on SS and I'm getting sick of it desu senpai.
>>34903620
hypertrophy is a meme pic related
>>34903616
yeah man no homo honestly, it's fun to mire naked men
ask the ripped ones about their routines, make a gym bro maybe
>>34903640
well its not an actual stripclub because i'm in a small town, they are a california strip group or whatever you'd call them, they're just passing through and performing at some wine bar tonight.
>tfw no gym bro who has obviously made it
>tfw he doesn't mentor you into becoming the pinnacle of your possible physique
>>34903598
I'm asking if brown rice cooked in soymilk would be a suitable replacement for rice and beans and/or a good source of varied aminos.
>>34903637
I don't want to be one of those "well explain this smart guy" types of people, but I don't believe that research is taking everything into account or is at least using some dubious samples/data. I know that the relationship between reps&size isn't as important as a lot of people believe, but I still think there is a difference (be it small).
I saw someone in the gym this afternoon benching lmao2pleat 3x3, and the guy was small as fuck. Like, roughly my size and I can just about squeeze out 1pleat 3x5.
Where as other guys doing bro routines, 3x8-12 look way bigger and are using roughly the same numbers (2pleat 3x8-12).
I want to believe.
>>34903758
from what I can gather online, soy milk has generally the same protein quality as cows milk, meaning it has all amino acids required by humans to create proteins
whether or not soymilk has less of said proteins than the bean I do not know, but protein composition seems good
Read the articles if you want more concise info;
http://www.aaccnet.org/publications/cc/backissues/1967/Documents/chem44_70.pdf
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.193.2948&rep=rep1&type=pdf
>>34903899
equal size muscle =/= equal strength
srsly did you not do basic-intermediate biology? conditioning of the muscle means not only does it get bigger, but also denser
if someone of comparable size to yourself can lift more than you its either
a) their muscles are denser, hence stronger
b) you have mental limits on how/what you lift
the second point might sind a little broscience to you, but most humans are unable to achieve a maximum due to self-prescribed limits
thats what hardcore military training is about; removing these mental limits without losing focus of objectives
>>34903976
Oh, huh, well.
Thank you!
I will be combing through those links..
Thank you, again! <3
>>34904007
That's a cool thing you wrote bud, but completely misses my point.
What I'm saying is that from my basic observations, people who lift the same weight for a higher number of reps, look bigger. So, I think that research that was linked, wasn't completely accurate.
Alright so
I have the terrible mental disease that is being a tranny but I still want to be strong without making my body look like shit
I've been doing mainly legwork which has made me look a lot better, but what would be the best exercises for isolating glutes without making my core too thick or my upper body too strong?
The main thing I want to avoid working is shoulders.
>>34904087
isolating machines, very light squats for toning not muscle building and all those woman workouts with mats and kettlebells and shit
>>34904087
Barbell glute thrusts. A lewd exercise for a lewd slut like you, you fucking degenerate.
Also leg curls. Nice hams are an important part of nice legs.
>>34904071
what anon was saying was that your observations don't really count
you dont know anything about their routines, diets, any other shit they do apart from the 10 minutes you spend staring at them every couple of days
not saying science is unbiased but your observations are most certainly biased
How can I improve my back without access to a barbell?
>>34904298
What part of your back, anon?
Pullups and handstand pushups work your upper back very well.
Why am I so fucking angry for no reason? Seriously, I just want to slap the shit out of a random person for no reason.
>>34904572
Puberty was hard for all of us. Learn to channel the rage into something useful, like art or domination of land and people.
Random GBH will just land you in court.
>>34904262
>>34904276
thanks anons
>barbell glute thrusts
Looks like I'll have to buy a set of barbells because there's no way in hell I'm doing those in a public gym
>>34903637
Okay. So I've done some reading, and it appears that you're right and it makes a fair bit of sense for you to be right.
Total volume is more important than reps.
Seriously, thanks.
But having said that, can someone tell me a good routine that is a bit more intense than SS, one that's maybe 4-5 days a week. Not a strength/hypertrophy split.
How do I make these circled bones less glaringly visible?
They make skellymode painfully obvious, what muscles do I have to work to get cover them up a bit? And what exercises?
>>34904494
lower back more so, I know I have options for upper back
>>34905097
Ohp and try eating for a change
>>34904782
have a look at the texas method. its designed as a natural progression from SS (ss is basic, TM is intermediate)
its much like SS but with a lot more emphasis on intense progress without fatiguing, and as far as I know there are LOADS of variations of the TM meaning you can pick and choose really
Is having your weakest grip (left hand for me) palm facing away in deadlift ok? I bruised my legs doing DLs today because my normal grip failed, but i could easily do it with my weak hand's palm facing away
>>34905141
Wouldn't eating be swell
Would there be any downside to eating the same meals everyday?
With all the meals I have planned, I would be getting about: 1-2 servings of fruit, at least 7 servings of vegetables, 2 servings of meat, carbs and dairy every day. I feel like the diet is pretty well balanced, just wanted to make sure that eating the same thing literally every day is not a bad idea.
I do plan on having cheat days
I need to do 45 push ups in one go in two minutes
Any tips?
>>34905407
Variety in a diet is best. If your meals are already varied enough you should be okay but it would get hella boring but if you're anything like me consistency is comfort.
>>34905419
Yeah, that's my take on it. I'm starting my fist ever clean bulk on Sunday, and I'm concerned that I'll fuck up if I don't follow a pattern. I feel like the food I cook is pretty tasty, so I'm not concerned about getting bored so much as there being poor/unexpected health effects.
Pic related is pretty close to the diet I have planned, except that glass of milk at daytime 1 will most likely be beef meatloaf I precook for the week. Looked balanced enough?
I lost 50 lbs, from 250 to 200 and 6'2.
I look pretty skinnyfat. Is the best way to escape the hell of skinnyfat to stay around 200 and just keep lifting.
Also is
4x6 bench
4x8 dumbbell press
4x8 cable flyes
4x8 incline bench
a good routine to add mass to the chest?
I want a nice big bubble butt. what type of squats do i do? high bar ATG? and for example if i squat 1pl8 low bar, past parallel, how much less will i lift compared to high atg?
Has frogman ever posted any updates? I want to know how he looks now
>>34905863
ass to grass m8
>>34899473
Bump
>>34902326
tense the muscles in the area. it's rly boring but if you got the discipline you might even gain strength if you can still tense em hard
Have a cold and have only worked out 2x this week. Should I keep resting or get back at it slowly?
Which is better if I want to focus on aesthetics, SS or Reg Park's Beginner Routine?
So I recently suffered a back injury that fucked me up pretty good and took out of the gym for about 2 weeks.
Ive deloaded a bit and starting going back 3 days ago but now the day after working out, my back is tense and sore as fuck like never before. After a bit of stretching and movement it feels better but if I'm not in constant motion is tenses up again and causes me an ass load of discomfort. Anyone else ever have this problem or got any advise?
>>34907205
Take it very slow
>>34907249
What does that even mean?? I just want off this wild ride. Fuck injuries I never thought ide have to go through this shit.
Im 17 and have been lifting for about 2 months, ive only recently decided to get my diet in check and a proper routine.
When ever i do a workout i am never sore after it or the next day (apart from leg day) i push my self every session till exhaustion but my muscles are never sore why is this a bad thing?
>>34907281
Mean every exercise involving your back start low weights and up the weights very slowly
I'm having pain near my patellar tendon/right behind my patella when I squat. It's on one knee only and it hurts when I put any weight on it, but not when walking around or sitting/standing normally. It just sort of happened out of nowhere. I can't squat or front squat at all, but strangely it doesn't hurt when I do my olympic routine. Cleans and jerks and snatches are painless. Is this tendinitis or something? Also, my coach says my squat and front squat forms are good and shouldn't be causing any problems. What could it be?
I've started SL two weeks ago with only the bar because I've never lifted before and I wanted to slowly learn proper form and not snap my shit up. Being skinnyfat I want to do a slow bulk and I'm using Sooby's calculator to calculate cal intake.
Is the workout hard enough to justify "1-3 hours/wk light exercise" under "Activity level"? Asking because the weight seems a bit light...
Also, what fat/muscle gain ratio can I expect if I eat 30-40% fat and 1g/lbs protein?
>>34907343
soreness never happens to me anymore either,
broscience says if you're eating enough, you'll never be sore, idk what proscience says though
keep pushing yourself, if you're not sore even though you're exhausting yourself, i wouldn't see that as a problem
Do tattoos just kind of stretch out after you gain muscle mass? Do they look fucked up afterwards?
>>34906469
i wouldnt recommend anything 5x5 for aesthetics,
>>34905863
low bar for the glutes
atg always
bulgarian split squats also help
>>34905808
depends on your goal weight, i'd say keep losing weight
>>34905418
just endurance, build up to being able to do 45
>>34905164
i dont think it matters
>>34900543
>>34900562
This.
Do 10x10 (10 sets of 10 reps) of your 12-14 rep max, with 1 minute between sets.
Make sure your form a tempo are immaculate,
and you may not be able to do all 10 sets for the first month depending on your level, don't force it if it costs you either form or tempo.
>>34902677
get a nutribullet or other brand smoothie blender.
Peanut butter goes great in smoothies.
I use PB, oats and chia seeds.
My colon is fucking immaculate.
>>34903637
>>34903620
Hypertrophy routines should be 3-5 Sets of 10-16 rep max, would recommend a safe 12 for best effect, with 90-120 seconds between sets.
Qual'd PT here.
but if you increase rest duration to 2-3 minutes and work at your 10 reps of your 10 rep max for 3 sets, you will still see hypertrophy (albeit slightly less, because of crossing into strength territory) but strength training is much better for your health and wellbeing.
Would also recommend integrating bodyweight statics into your routine to improve intramuscular coordination and general conditioning. things like planks, bridges and horse stance.
>>34904007
>>34904071
>>34903899
>denser
I think what you mean is they have greater muscle recruitment.
size training only increases size of muscle by increases length of muscle fibre spindles.
Strength training increase motor unit recruit aka "greater muscle activation" this is a neurological adaptation of the central nervous system.
Once you increase activation to a much higher %, your body begins to also increase the amount of times your brain sens the activation signal to the working muscle, this is known as "rate coding" it is also a strength adaptation of the central nervous system.
Size is not necessarily relevant to strength at all.
But most often professional bodybuilders have trained to the point they are lifting a weight high enough to have generally achieved a high % muscle recruitment/activation.
i'm >>34907761
>>34903899
Odds are that its some combination of:
His bench technique is much more efficient than yours (or theirs), so he doesn't actually need as much muscle usage to shift the same weight
His total volume is way down compared to the brosplitters
He's trying to remain in a weight class and so avoiding the extra mass.
Is it true that former obese people need 10-15% less caloric intake than naturally lean individuals?
Because that may explain my plateau.
>>34899206
>Is skipping rope a good way to build calves?
>>34905418
Lie down, position your hands approximately shoulder width, balance on them and your feet while maintaining a tight straight core, push away from the floor and come back down 45 times.
>>34905477
>>34905463
Why would you crop out the total you kek? Anyway, yeah, looks balanced, but damn, where are you gonna find time to eat all that shit.
Though you seem to be consuming a ton of milk with every meal except the one that contains oats? Wtf man, those oats with pb and honey in milk would be really good.
I'd take the milk from Daytime 4 and put it there, fuck drinking 2 cups of milk to wash down chicken and rice, you'll vomit.
Also take the beans in daytime 2 and spread them around, preferably with your chicken breast or meatloaf, or both. 5 meals are easier to handle than 6 and who the fuck eats plain beans?
>>34907857
Any reply would be meaningless because all the calorie counting we do is an approximation. If you've stopped losing weight for more than a couple of weeks, then adjust and consume less calories, according to whatever way you're using to count them.
>>34899274
Stop being a faggot and worrying about your abs. What are you? 16?
what exercises can i do on a cable machine to do chest? what are the best ones?
What is the best routine (of these three listed) for the absolute beginner and why?
>SS
>SL
>GreySkull LP
>>34908503
SL with accessories
5x5 is ez mode for noobgains/aesthetics and power cleans are reddit incarnate
I'd do greyskull after you begin stalling on SL
>>34908585
Couldn't do power cleans if I wanted to, only gym in the area is cardio machine heavy commercial type gym and they don't allow them...
Thanks for the answer
>>34908503
just do ice cream man version of SL, it's sl with accessories
takes you a while at the gym though
I usually get 7-8 hours of sleep, but I fucked up last night and set my alarm clock too early by accident. Only got 5-6 hours of sleep tonight (don't feel tired for some reason). Should I make up the hours tonight or just go on as usual?
How do I stop letting a girl ruin my mental gains, brehs?
Recently started hanging out with a girl that was my oneitis for a year and everything's going perfect and I can't stop thinking about here. I know it sounds pathetic but it's affecting my studies because I keep wanting to hang out even if she's not around I keep replaying stuff that happened in my head.
>>34908743
If it happens once or twice, going on as usual is good. Don't mess up your schedule more.
But if you keep getting little sleep, a nap during the day will be beneficial.
More a hygiene question..
How often do you shower?
What products do you use?
Do you shampoo and condition every time?
Anything I can do to clean up facial pores and eczema on my thighs?
Best horizontal pulling exercise?
>>34899206
I've been using a shakeweight to sculpt crafted forearms but I don't know how to do overload since they only go up to 15 pounds, can i craft my own shake weight somehow?
>>34907637
i thought you couldn't do true atg for lowbar.
Which calf raise variation is the best?
>>34909181
Change the shampoo/creams/facial cleansing stuff you use every once in a while. May be complete broscience but I've found that the body gets used to certain products and they become less effective. If I use one shampoo for too long my hair starts to look less alive and just clump together, but when I change shampoos it looks bouncier and cleaner.
I condition once in a while. Used to do it every time I showered but it seemed less effective.
As for facial pores, do one of those steam baths for your face. I don't know the exact term but you boil water in a pan and stick your face over it with a towel around to keep the steam in. It opens your pores. Then squeeze out anything that's ready and can be squeezed out, and put some sort of facial mask on. Shower, moisturise, and your done. I can guarantee your face will look better.
Don't know about the eczema man, sorry.
>>34909213
You can try, but it's a shortcut to Snap City.
>>34899206
How much should I be able to do on the main lifts on SS, before switching to PPL?
6ft & 75kg btw.
I'm currently on a shitty sleep schedule (get up at 15:00, go to sleep between 05:00 and 06:00). How bad will it be for health/gains when I pull an all-nighter to rebalance that shit (with some coffee involved to help me)?
>>34900377
It's possible, however you will quickly plateau and the volume required to progress further will grow exponentially. A bodyweight-only routine is ideal for sedentary people who want to start down the path of fitness.
>>34909361
1/2/3/4
>>34903389
Are you counting warm-up sets?
At what weight should I think about asking for a spot regarding bench press.
my knee is all fucked up from slipping while doing a front squat
what do i substitute for squats in my routine?
>>34909556
when you struggle to finish a set and know you are going to add more weight and might not make it brah. not much to "think" about, there's no shame in asking for a spot.
>>34910049
O-Ok, the three lads that are always in the gym when I'm there look so qt and are having so much fun together but I'll try.
>>34909556
At whatever weight you are not 100% confident you can lift for x many reps, you should get a spot
I spotted a kid doing 95x3 last night, kek
I need some advice. My deadlift has stalled and I can barely lift the very same weight I did two weeks ago. I'm eating more than usual so it shouldn't be a problem. Every other lift is still going up. What do?
>>34910101
>>34910101
When was the last time you deloaded?
Is it your form?Or maybe a confidence issue?Are you counting calories you could be eating less.
>sorry for playing 20 questions
>>34910101
>Form
>Rest/sleep
If it isn't that, try getting really psyched up to make the lift. I find it helpful to walk from one end of the gym to the bar with purpose and set up for the lift relatively quickly. If I just hang around the platform immediately before the lift I find it very hard to generate the impetus to lift heavy.
>>34910118
It's been a while since I deloaded.
Form is good. Calories should be good. Basically stuffing my face with chicken and rice until I feel sick. I probably should count my calories for a few days and see how much I actually eat though.
>>34910175
Thanks mang, I'll try it.
I have a bad knee. Can I do the 1 month starting strength program?
How to deal with tennis elbow as someone who lives in Clapistan and can't afford medical attention?
Just started. Holy shit I can barely sit down without falling into my seat, so sore. How am I going to do a fucking squat with weights in a day?
If I train at home, what else should I add to my routine? I currently do dips, chins, planks and the 90 degree leg workout thing (when you put your back against the wall and pretend you're sitting in a chair in the air)
Thanks
>>34910323
>Just started. Holy shit I can barely sit down without falling into my seat, so sore. How am I going to do a fucking squat with weights in a day?
You'll cry about it for a month and then it won't bother you any more and you'll hate the leg day meme.
>>34910323
SS?
Same when I started SL. The first week my legs where so sore too. But the 2 week all was fine.
Now i dont ever get sore after the routine.
Dont give up, just go and try the best.
What are the benefits of using a sauna? Is it more reasonable to shower before or after using one?
>>34910682
>What are the benefits of using a sauna?
Gay sex.
Possible side effects include the death of your idol.
When trying to eat at maintenance, should I still use sedentary or lightly active?
>>34910707
>When trying to eat at maintenance, should I still use sedentary or lightly active?
Whatever you want, you're gonna have to tweak it in a month anyway.
Is it better to do power cleans on the platform facing AWAY from the mirror?
For the sunbed people out there, if i go naked in a standup sunbed will my willy burn...ive been keeping a sock on it for now
I posted a thread here a little while ago about a pain on the right side of my waist when squatting. I deloaded for my last two workouts and I'm starting to think that the root cause may be a muscle imbalance.
How to correct leg imbalance?
If i stand in the west wing of my home and face north then how will i know if the tree fell in the forest if i ate the last bit of black forest cake ??
>>34899206
Can someone give me the pic of that Asian bodybuoilder (on roid) with sic symmetry and mass? i saw it here some days ago
>>34910811
It's always better not to use the mirror if you can avoid it. Mirrors are good for watching your pumped up biceps when you do curls, not for learning and using proper form.
>>34910895
You can take off the sock, don't worry.
I just started rope jumping.
How many minutes should I do a day?
How many consecutive jumps should I aim for?
>>34902326
Try eat lean, i got surgery 6 months ago could not lift for 40days , after almost 2 months i lost lot of mas and build some fat i was bit depressed and fucked my diet, got back to lift after 2months and i start hard workout after 3.5 months from surgery after other 6 months mass/volume is back strength is still far away.
>>34911366
i don't do rope jumping, but i see a guy everyday in the gym doing it, he does it everyday(5xweek) i'd say he do about 5 min when he miss he just set back and keep going on
>>34902677
What? is this a real thing? why would this happen?
Despite my best efforts to eat healthy, I usually get upwards of 3500mg of sodium a day. I drink a lot of water and do cardio 4 times a week, is this amount unhealthy?
>>34911409
Thanks m8
I am extremely out of shape so I can only go like 40 seconds nonstop. I'm trying to build some stamina before starting other types of exercise.
>>34911454
What type of cardio and for how long?
Question. I'm 6'1 and 13 stone 4, I've come down from 18 stone 6 by eating 1400-1800 calories. Bumped up to 2000 now, lift 3x a week SS and cardio 3/4 times + work a manual job. Will I still cut on 2000 cals? I'd like to continue losing bf%
I've attended a concert that ended ~21 hours ago and my left ear is still ringing. I wasn't standing particularly close to the speakers. I've seen some improvement: my right ear is is fine now and the hearing from the left one is not muffled now.
How long should I wait before I get really concerned?
>>34911636
wwhat is a stone
>>34911685
186lbs
>>34911636
>british people are so stupid they weight themselves with rocks
>>34911682
Also, would the strain from working out fuck up the recovery?
>>34911718
1 stone is 186lb? impressive m8
2400lb? sounds like you're thick, solid, tight. def mirin bro
natty? routine?
>>34911682
>>34911900
Wait it out another day or two. Working out wouldn't inhibit the recovery but your balance may be off since your body uses the inner ear to balance itself
>>34911968
Thanks brah. I'll let time heal the wounds.
>>34911960
A little thing called 'creatine'
What to do when girl gets on new meds and loses sex drive?
hey /fit/. what do you call these free standing racks in this pic. I want to start working out at home but I'm low on space in my house. also where can I buy them?
What are some good shoes for a guy who lifts and plays squash?
I just recently started working out as a complete skeleton
WHEN DOES EVERYTHING STOP BECOMING PAIN
IS IT ACCEPTABLE TO CONTINUE LIFTING WHILE EVERYTHING IS PAIN OR IS IT RECOMMENDED TO WAIT UNTIL PAIN STOPS CONSUMING EVERY TINY MUSCLE IN MY BODY
>>34913211
its called DOMS, delayed onset muscle soreness. It lasts for about 2-4 days.
why is my squat so shit
1rm
>dl: 275
>bench: 225
>squat: i tried going for 205 but i couldn't go parallel, shaky going up
>ohp: 135
i do everything equally
I'm sorry this isn't /fit/ related but I don't know who else to turn to. You niggers mean more to me than you honestly should.
There's this fuckin qt 3.14 two houses down from me, and let me tell you, I've gotten a lot of fuckin exercise running around the block tryna catch her. No luck so far. Well today I heard from my other neighbor that she works takeout at Outback. This is good I think because I don't have to gamble on what waitress I'll get.
But how the fuck do I approach this girl? Do I mention I've been trying to meet her and I saw her outside or something?
Btw I copypastad from another thread because the other thread was dead.
I'm a fat, sweaty fuck going to the gym for the first time in December. Also a social spastic. What the fuck do I even wear?
>>34913211
Learn to distinguish between soreness and pain. Pain is bad. Pain means your form is bad and you are causing damage to your body that you do not want.
Soreness is good. Soreness is damage to your body that will grow back stronger.
>>34913290
>hey guys im gonna go to the gym in but in a month i swear
just give up already
>>34913302
>in but in
"In December" is not "in a month". I'm going at the start of December; I get paid at the end of the month and I have financial commitments that won't allow me to go start any earlier. Is that okay with you, cunt?
>>34905863
I also want a nice butt but there's a lot of exercises to choose from. What actually works? i'm doing one of the beginners workouts in the sticky currently but I'd like to incorporate more glute exercises in there
I've seen a lot about barbell hip thrusts, glute bridges and hip extensions. plus extra weird shit girls do in youtube videos
>>34913240
>>34913293
Oh okay thanks
>>34913349
Not thar guy but dude don't put this shit off. Start by doing light jogs around the block if its really that bad.
Don't be embarassed because people will respect you for making changes.
Is my progress normal or too slow? I had a few strokes when I was younger so I'm lifting with a half fucked up body and I'm never sure.
5'8"
185lbs after 6 month cut, started at 230lb, want to lose 15 more.
Started strong lifts 3 months ago with only the bar, now at:
150lb squat
120lb bench
75lb ohp
140lb row
225lb dead lift
>>34913375
I have already been doing stuff like that. I'm not embarrassed, but I am self conscious.
>>34913290
just wear whatever you're comfortable with. typical gym attire for fat people (at my gym anyway) is an oversized top and some kind of comfy bottoms. though i saw a fat guy in shorts and a tiny vest today. it looked a bit gross but honestly no-one cares.
>>34913401
Everyone progresses differently dude, dont sweat it. I'm a fat guy cutting and i finished my 6th week of SL on friday and mine are
225 squat
160 bench
105 ohp
135 row
255 DL
I never had stroked though
>>34913410
Thanks, dude.
>>34913408
As long as you're not completely sedentary until December then you're good. DO make sure you start now by improving diet and exercise. I'm 50 lbs lighter than when I started and I'm still self conscious. It's good fuel to continue. Embrace it.
>>34899473
>>34906260
Bump
I don't know if i should continue lifting or it all ends here, please respond
can you still build muscle and losing fat while eating at maintenance as long as you get your protein in?
is it bad to eat 150 grams of fat per day?
the fat comes from eggs, chicken tights, peanuts and olive oil
