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You are currently reading a thread in /fit/ - Fitness
old ones autosaging
so my bench is 10kg lighter than my row (52.5kg vs 62.5kg) and i'm struggling to progress on bench but not on rows.. i've watched a million bench form videos and feel like i understand what should be happening but i just struggle hard as fuck. whats the deal here
>>35263064
how tall are you? bench and OHP are the two hardest lifts to progress on
Updating my questions from the last thread.
Currently can't afford a gym membership and am on an EC stack. Should I invest in resistance bands?
Also, will an EC stack show up on a urine drug test?
Tips on good exercises to get stronger in this position? Deads and squats obviously, but any other ones? Need to rapidly increase my strength. Currently at roughly 3plate dead and 2plate high bar squat (+some extra)
Ok so I do canditoes and would a barbell row on heavy upper day be too much for my lower back?
I hit 35kg dumbbells and my wrist hurts cause I fell on it in high school and it's been a bitch ever since but I have no problems with barbells and progression with db is shit cause I can only add 5kg. Are one armed cable rows a good alternative?
>>35263268
i'm barely 5'9".
it just seems like my bench shouldnt be stalling this early? im ok with my OHP stalling right now (its like 37.5kg) cuz that seems ok, but 52.5kg bench is embarrassing when i'm squatting 90kg i feel
Would this work?
MON
Chest and back:
Incline Barbell bench 3X5
Flat dumbell bench 3X8-12
Cable crossovers 3X12
w. Pullups 3Xf
T-bar row 3X5-8
Pulldowns 3X10
Dumbell rows 3X10
WED
Back and chest (same as above but back stuff first)
FRI
Legs and shoulders:
Squat 3X5
Hamstring curl 3X12
Calf raises 3Xf
Front squats 3X10-12
OHP 3X5
Dumbell shoulder press 3X10-12
Facepulls 3X12
Lateral raises 3X12
SUN
Chest and back
TUE
Back and chest
.........
Then repeats like this onwards. Would this work? Any reccomendations? Thanks
Sorry to post this here and not a routine thread but im getting no replies there
>>35263398
Are you actively trying to keep your elbows at 45 degrees? I was trying so hard not to flare my elbows that i went to the other extreme and fucked my shoulder but also my bench didnt progress so maybe try to be more relaxed with arm angle if the 45 degree thing applies
What exercises can I do to improve grip strength?
>>35263398
Bro, how long have you even been lifting for
You should be able to do 135lbs (61kg) on bench after like 4 months natty.
Are your shoulders the limiting factor? Your form is off. You have to pin your shoulder blades back and on the bench to focus the movement more on your pecs. Your lats should be tight, and your elbows should not be flared.
>>35263064
Eat more.
>>35263369
Lunges or split squats.
>>35263490
Looks complicated as fuck unless you're a roid monster.
>>35263531
Google "grip training."
>>35263283
Ephedrine will, yes. If they test for it.
>>35263556
Can I just bring in bronkaid and tell them I'm taking it for the season? I actually did have asthma when I was younger so it's plausible.
>>35263064
what kinda underwear do yall niggas wear?
all of mine are old and starting to get holes in them. i like trunk briefs cuz they make my butt look juicy but they suck for lifting since they ride up so much.
any suggestions?
>>35263588
If it's for work, you'll need a Dr's prescription, probably. If it's for sports, you probably won't get an exemption.
>>35263597
Knit (i.e. stretchy) boxers for day to day wear. Athletic supporter for workouts.
>>35263602
Bronkaid is over-the-counter though. Surely I don't need a doctor's note for that, do I?
Can a vegan swallow cum?
>>35263737
I suppose, by definition of not being allowed any animal product, no.
So today after doing my 4 sets of dips, I flipped my dip belt around so the weight was hanging behind me, sorta like pic related. It makes for a more upright dip but it also felt a lot more comfortable and I think I might have even felt stronger. What is this going to do for me in regards to tricep/pec/shoulder recruitment and development?
>>35263730
Depends. I wouldn't accept "but some guy on the internet said you had to give me a pass" as an excuse for pissing hot. You should ask if there are exemptions for OTC or prescription meds.
>>35263737
Ethical vegans can, yes. The animal you're eating part of has consented.
>>35263535
i do pin my shoulder blades back/don't flare my elbows but i feel my shoulder blades come apart when im at the top of the lift. maybe im not focusing on using my pecs enough.
been lifting for like 3 months
>>35263522
yeah i do concentrate pretty hard on keeping my elbows in the correct position because im paranoid about shoulder injuries
What are some goof lower back stretches that I can do to help with deadlifts?
>>35263855
Lower back stretches won't help with deadlifts. Your lower back should be immobile while you deadlift.
Workout in the morning (1 hour cardio, two lifting) drains me of energy and I go zombie mode for the rest of the day. How can I counteract this? I already take fish oil, zinc and magnesium, and drink coffee before and after workout to prevent feeling like turd but it still happens every day. Any advice?
>>35263874
It's tight though. I'm recovering from a slight injury
>>35263879
"Why am I so tired after exercising hard for three hours?"
Really?
>>35263885
It's probably not tight. You're probably compensating for poor upper back mobility or poor hip mobility by using too much lower back mobility. Check your hips for tightness. Particularly in the figure 4 position (ankle on opposite knee while sitting) and butterfly position (soles of feet together while sitting).
>>35263946
"Why am I so tired after exercising hard for three hours?"
I asked how I can compensate the tiredness
>>35263946
I'll try that, thank you anon.
Why does creatine make me shit my brains out
>>35263969
Kidney issues. See a doctor.
>>35263962
Don't workout so much. Or take stronger stimulants. Or take some anabolics. Or workout at the other end of the day.
>>35263979
>Or take stronger stimulants. Or take some anabolics.
Such as?
>>35263978
What kidney issues
>>35263991
Meth and tren.
>>35264007
Thanks asshole
>>35264022
Look, kiddo. You're tired because you need rest. Either get the rest you need or take drugs that make you need less rest to function.
>>35264063
>Either get the rest you need or take drugs that make you need less rest to function.
You went from coffee to meth. Anything in between to recommend?
>>35263398
Are you using back swing when doing rows? Put a video on plg of your bench, the will help
Approximately how long should it take to visibly lose enough body fat to have abs/ definition?
I'm assuming 2-3 months?
planning to do a before/after starting in January though have already been going 4 or more times a week for a few months.
>>35263770
It would put more emphasis on triceps, less on chess
>>35264103
Far to many variables
>>35264079
Get more sleep?
>>35263969
Because creatine sucks up water faster than you absorb it. Take a lower dose.
>>35264079
Ephedrine/pseudoephedrine, if you can find it, and you probably can't because it's a meth precursor.
Modafinil, maybe.
Tiny doses of psychadelics like LSD, maybe.
The problem is that there isn't a whole lot between caffeine and meth that isn't as hard to deal with or acquire as meth.
>>35264103
Depends where you start. You should be able to lose 1-2 lbs of fat per week. And abs show at around 10-12% bf if you're a dude. 18-20% if you're a chick.
>>35264079
Meth. Seriously. To get it, get an MD to prescribe Desoxyn for "chronic fatigue."
>>35263064
Can you build explosive power with the squat? A lot of sprinters I know recommend box jumps and only do weights 2 days/week for muscle balance and injury prevention--not actually to improve their time so much, but will do box jumps or hurdle equivalents during regular training.
>>35264336
Yes. Squat strength is strongly correlated with vertical jump.
Ive been doing SS on Tue-Thu and some circuit training (kinda like crossfit but less weight and more aerobic) plus accesory work on Mon-Wed-Fri.
Im squating and benching 1.5plate but im not able to deadlift the same amount. Today i could barely do 3 reps. And also my chinups/pullups are lagging, hardly doing 5 with only bodyweight.
What do you recommend me? 81kg and 185cm.
Tl; dr: My bench and squat numbers are passing my stalling deadlift numbers and barely able to do pullups/chinups
I haven't been to the gym in over two months what do I do?
>>35264399
Cancel your membership and accept that you're pathetic
>>35263283
They probably don't give a fuck about ephedrine. They're testing for meth and shit
>>35264129
>>35264163
thank you
>>35264413
ephedrine is the main ingredient in meth.
>>35264369
Stalling (i.e. not getting stronger) = not enough volume.
Regressing (i.e. getting weaker) = too much volume.
To get more volume, lower the weight and do more reps. To get less volume, lower the weight and do fewer reps.
>>35264413
Ephedrine can give a false positive for meth.
How should I warm up before attempting a 1RM.
>>35264399
Go to the gym? If you don't go, why are you paying for a membership?
>>35264453
Same way you normally do for your work sets. Just work up to your max with 3-6 heavy singles instead of doing your work sets.
>>35264453
See https://youtu.be/U5zrloYWwxw?t=988
16:25 if the link doesn't work
>>35264369
Change the circuit training for HIIT on the bike or running, something that doesn't use your back. If that doesn't work increase the volume on your deadlift.
i'm always in friendzone. i've always been fat through my life, managed to hit some girlfriends too, but 99% of time i'm in the friendzone. Will getting /fit/ help me to get laid?
I'm not super-fat tho, chubby. 5'11".
>>35264459
I'm not ;)
>>35264459
they stopped charging but I still have the key
>>35264594
No. It will not help you get laid much, if at all. It might help you feel better about yourself and you'll definitely be healthier.
Being social and comfortable around women will help you get laid.Take a ballroom dance class if you want to get laid. It'll be you and one or two other guys in a room of 30 people, mostly reasonably attractive college girls who want you to hold them close. Just smile and be polite and get used to being around girls.
>>35264663
>>35264654
Okay. Why not go? Farting around on the internets means you have free time right now.
Will creatine make me go bald? I already am starting to notice some thinning.
>>35264834
Yes, or more promote the balding process, but you get the picture.
>>35264834
No. Balding is a function of dihydrotestosterone levels and genetics. Creatine doesn't affect either.
Want to buy lifting shoes for christmas. What is the brand that everyone here is in love with? Any other clothes I should get too?
What do you guys think of Insanity? It seems like a great idea for cardio for socially retarded autists like myself.
>>35264878
Risto. Used to have VS Athletic (rebranded Do-Win) ones. They're nice, too, but heavy. Adidas and Nike are nice and light, but too narrow for me.
>>35264912
Looks like a good way to hurt yourself if you don't have a good athletic base already.
Do push ups, pull ups, and run hills. That'll probably be plenty for general health for now.
>>35264878
http://wlshoes.com/
>>35264912
I did it for a year. Got into the best shape of my life.
The hardest part is realizing you literally won't be able to finish a video for a long time and not getting discouraged. If you don't have a good base, you probably won't even finish the warm up. That's fine. Stop, take a break, and then get back into it.
can't afford a gym membership and too poor (and not enough room) for lifting equipment.
Are resistance bands any good?
>>35265092
Not really. Better off buying (torrenting) a bodyweight fitness book like this:
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
What should i get my mom for Christmas? She's in her mid forties. She lives in Seattle. She has a Maltese named Sally that she likes to dress up and likes cute animals. She volunteers as an usher at whatever off Broadway theater that's up there. She was really unto sam bubele or whatever his name was.
how much should I sell pic related for?
>bench
>rack
>barbell and 140lb of weight and clip
thinking about $200, but would $220 be too cheeky? I figure $0.8/lb isn't unreasonable and the rack itself is better than most I've seen for $100
>>35265515
Budget?
>>35265567
Start it at $250 on craigslist. Say the price is "negotiable."
>>35265582
alright, I listed it at $230 and said price isn't firm
I got it for $100 so anything more than that is a win. I use my university gym anyway so this one is superfluous
>>35265568
$100
>>35265684
Got my GF this book for her birthday a few months ago. She reads it constantly.
http://www.amazon.com/gp/product/1607747065/
Personal gifts are great. Maybe go on etsy and find a piece of jewelry that reminds you of your mother.
>>35265684
Chocolate. And a new yoga mat.
>>35263064
i just have 2DB of 16kg each, im doing this 3 times a week
5*8 Curl
5*10 Squat
5*12 OHP
5*10 DL
5*20 Bench
How can i improve it?
68kg manlet
>>35265868
Tie them together and lift them one handed. 1 hand curl, 1 hand OHP, 1 hand 1 leg DL, 1 hand bench, 1 leg sqat, etc.
>>35265911
there is no way in hell im able to do 22kg+ curls for reps.
i tried doing something similar before, but i always feel way off balance, is there anyway to avoid it?
>>35265684
Try a bunch of little gifts. Like so:
http://www.amazon.com/gp/product/B004EDYQX6/
http://www.amazon.com/gp/product/B00FBGL0CK/
http://www.amazon.com/The-Life-Changing-Magic-Tidying-Decluttering/dp/1607747308/
Or a fancy version of something that's usually cheap. A $100 pillow or pen could be pretty nice. A $100 watch would be pretty ordinary.
>>35265938
One-sided work is supposed to feel off balance. Countering it is part of the point of doing it. Maybe get used to doing it with just the one dumbbell before progressing to two?
Been cutting. 5'9" 145 lbs, 15-20% bodyfat. I hate that I'm still super soft looking, I was hoping that I was more lean than this. But I also hate my pathetic strength that's stalled nowhere near where I thought it would. (200 DL 145 squat 110 bench 60 OHP.)
I want to say fuck it and bulk until I have at least a 2 plate squat and just try to hold onto it during a long cut, but I'll probably end up pretty fat from doing so. Should I eat more /fit/?
>>35265971
Slow bulk. Don't go nuts and eat everything in sight. A kg a month (250kcal/day surplus) is probably plenty. Should help your strength a lot, too.
1. Last week I was able to do 10x3 210 bench. I tried moving the weight up to 215, but was only able to do 5x3 on 215. What do you recommend I do?
2. I did SS for about six months, then switched to some guy's PPL. Noob gains ran out about two months ago, but I hit my 1/2/3/4 milestone. I want to focus more on looking good rather than building strength, so I want to switch routines. Can anyone recommend a decent routine for looking good? Is that "Starting Aesthetics" with Zyzz on it a meme routine or is it decent?
>>35266003
I guess the slow compromise is the least bad option. Minimize fat gain while still getting some strength.
>>35266055
You're not a novice anymore so you don't need "starting" anything. Try an intermediate hypertrophy program like the 5/3/1 bodybuilding variant
http://www.jimwendler.com/2012/09/531-and-bodybuilding/
>>35266091
You could also recomp. Eat maintenance, lose some fat, gain some muscle. Like Leangains, or Lyle Macdonald's Ultimate Diet 2.0.
>>35265968
first time i get a serious answer, thanks
>>35265971
Your only option is bulk and try to get strong as fuck. Just be fat for 12-18 months and get huge
I scored a sweet vintage York barbell set today and plan to build a squat rack.
What's the best way to utilize this? My plan is to do the big 5 in my garage using some powerlifting program then do some hypertrophy work in the commercial gym during my lunch break.
Do eggs cause cancer? I was considering eating a carton a day but after reading about the dude that got cancer on the front page; I'm considering cutting off eggs
I love eggs and they're cheap but this really got to me
>>35264912
In a nutshell, Insanity is for people who think P90X is too easy. Think of it as "P90X Part 2".
>>35263737
why, do you want to go vegan?
>>35265092
/r/bodyweightfitness
>>35266449
Protip: Everything causes cancer.
Unless there are legit scientific studies that link certain foods or chemicals to an increased risk of cancer (like nitrate in certain processed meats), you have no reason to avoid it.
Even then the recent study the FDA released said it's a 4% increase if you eat processed meats with nitrate every day (like sausage or bacon every breakfast). Moderation and variety is key.
There are a couple of studies that show increased risks of cancer but unless there's an enormous study with conclusive data you can't be 100%.
>>35265868
step 1) get heavy backpack
step 2) do weighted pushups to replace the bench (if the limiting factor is your chest and not your core/back)
find a place to do pullups. failing that, try inverted rows. also, you could try dips.
there is a bodyweightfitness reddit.check it out.
try to improve every workout.
is it alright to eat not-fully-cooked oatmeal?
will it limit my gains?
I didn't eat anything for 2 days and I dropped 1.5kg . Is this possible or was it all water weight?
>>35266437
Sounds good.
>>35266449
No.
>>35266612
Yes. And yes, it will be harder to digest.
>>35266637
A bit of both. You burned some glycogen, which is stored with water, and some fat.
>>35266756
>Yes. And yes, it will be harder to digest.
thanks f@mily.
besides being harder to digest, will it hurt in any other way.
i mean, raw eggs are harder to digest than cooked eggs, but gains are not effected.
never in my life used protein powder, friends told me bad experiences with it (acne is the mos common)
If i start to use it, i have to do cardio everyday? how i avoid acne or smth like that?
>>35266828
It means you won't get all the nutrients and kcals out of it that you could have. But it shouldn't make you sick or anything.
>>35266859
If you're lactose intolerant, whey might give you gastric issues like indigestion or diarrhea. Other than that, you shouldn't have any problems.
whenever I workout my entire body itches uncontrollably. It also happens if I beat off. Does anybody have any ideas why?
>>35266882
>It means you won't get all the nutrients and kcals out of it that you could have
shit, thanks.
that leads me to my next questions:
>what's the best way to make oatmeal?
>what's the quickest way to make oatmeal?
>what's the best of both worlds method?
>>35266920
see a doctor.
>>35266934
Steel cut or instant?
I'm imagining you're doing steel cut, so what I like to do is make a bunch for the week at once and reheat on the days I need it.
That way you have a quick breakfast you can just pop in the microwave when you're hungry.
>>35266963
thanks oatbro
beginner with a homegym here. I have a barbell but not many weights (also no rack) and want to work myself towards pistol squats.
has anybody ever done Hackenschmitt squats? do they train different muscles then normal squats?
23yo, 170 lbs, 5'6" King's Jester here
7 set skin fold test is saying I'm between 18-19% body fat.
At what point will I start to see abs. I've always been a fatty (but mostly active with sports in youth; overeating), and I've been told that 12-14% is a good goal. I'm starting to think it should be lower than that, since I seem to have most of my fat around my core.
Legs are relatively joocy for my height, same for back and arms are not far off. Am I measuring incorrectly? I feel higher than 20% body fat due to all this, but maybe it really is all in my belly.
>>35267002
Do normal squats and do pistol squats with one hand holding onto a pole or wall.
>>35267079
abs appear at < 12%. Don't bother with your bf% and wanting to get abs until you've done about 3 months of lifting and a proper diet.
>>35267112
It's been more than three months. Hitting the cut daily, but amount is difficult trying to maintain macros. I know the thing to say is that you can't gain muscle while cutting, but my progressive overload hasn't stalled yet.
What vitamins or food should I eat (or avoid) to prevent balding? My hair is very fine and I don't want it to fall out any time soon. I don't want to do Rogaine because I hear it first makes your hair fall out like crazy and then from there it does come back thicker but at the cost of your having to be on Rogaine for the rest of your life.
Any suggestions?
>>35267167
3xGenetics
1xBuzzcut
1xJawline (optional)
5'11'' 219lbs. Never have worked out a day in my life before last week. I am now going 4 days a week and just started writing down how much i can lift. I am learning with machines then going to slowly integrate into free weights.
so far
lat pulls 70lbs 3x12
low rows 45lbs 3x12
incline 60lbs 3x15
fly 50lbs 3x10
decline 40lbs 3x10
is this alright for a weakling fatty? trying to lose weight and get into shape.
pls no bully
How do I know when to cut? I'm 5'11 230. Been eating at a surplus and increasing strength at a decent rate for some months now. Putting on muscle mass for sure.But I can't stand how much fat I'm putting on either. When I'm shirtless I don't even look like I lift. Probably 25% BF. I'm afraid to start my cut because my numbers keep increasing.
OHP 135x8
Bench 225x12
Squat 245x10 (knee injury drags this down)
DL 360x12.
>>35263064
pulled my lower back squatting
what do?
pain is a 5/10. i took paracetemol, ibuprofen and rubbed ice gel.
deload 10%? avoid squats until it feels good?
dont train at all?
>>35267167
Castor Oil rubbed into your hair. Use a tsp every day. Careful on the Iron intake.
I'm doing primarily cardio right now because I want to burn bodyfat even though I've lost 70 lbs already, going down from 240 lbs to 170 but my bodyfat % is between 20-25. Should I keep cutting
>>35267347
Yes. Get down to 15% or so and start lifting and eating at a surplus
My shoulder clicks on OHP.
Should I be concerned?
Also occasionally I get a sharp pain in it.
>>35267375
Where in the shoulder?
Do you shrug at the top of OHP?
>>35267383
Shoulder joint.
No.
The click is at the bottom of the exercise .
>>35267324
Why is your form so shit?
>>35267079
depends on fat percentage and also your abdominal muscles.
>>35263064
My company-sponsored gym membership is unusable till the new year. How can I continue to do Starting Strength with only the smith machine and dumbbells in my friend's basement?
>>35267414
Shrug at the top. Putting your head "through the hole" should do this.
Do you rest at the bottom or top of OHP? Never rest at the bottom. Always at the top. Puts much strain on the shoulders otherwise. Also, watch Rippetoe's Press video on The Art of Manliness on YouTube.
If it still hurts after implementing these changes, consider dropping bench and see if that helps. If that doesn't help, you may have a torn labrum.
Get a friend and run through these quick diagnostic exercises:
Breakingmuscle(dawt)com/strength-conditioning/how-to-self-diagnose-your-shoulder-pain
Best case scenario, you have impingement.
>>35267424
form is gucci desu, ive filmed it and am satisfied
just fricked my shit up and was asking for advice on rehab
What weight is good to start doing hip thrusts with? I squat 225 for 8, deadlift for 5 at 315, not sure if these weights will help you guys determine. I mostly see grills do them with babby weights. I'm thinking anything within the 8-10 rep range.
Also, will I get laughed at if I do these as a man at a busy normie gym?
>>35267478
Look up "bill starr lower back recovery program." I emulated it and substituted exercises and it fixed my torn hamstring and rectus femoris
>>35267477
Right, thanks senpai
my workouts dont feel long enough ive been doing 5x5, 3x5 , 4x5, 4x8 with a 30 second break. is this fine. i dotn feel like im doing it long enough
>>35267540
You're a noob it seems. Switch to a program centered around heavy compound movements. Starting Strength, Stronglifts, etc. you should not be adequately recovered after 30 seconds of rest. For anything.
newfriend here, can I mix creatine with my regular protein shake?
>be me
>getting all hopped up on anabolic creatine for 2 days now
>bench weight goes DOWN 20 pounds from previous session
wtf?
>>35263064
how do i ask the girl of my dreams on a first date?
ive undoubtedly caught the mires (she has told me repeatedly she thinks my body is "yummy *emoji emoji emoji*") but im a recovering autist and want to make sure i dont fuck this up
brehs pls
i'd like to take her to a movie
>>35267769
I just started doing this too, so I have the same question actually.
is there any type of cardio i can do in my dorm?
>>35267769
I would *assume* this is okay, based on the fact that the protein powder I use says it contains a small amount of creatine.
>>35267843
You could do shit like mountail climbers
>>35267843
fucking
>>35267879
I just picked up Six Star protein and creatine after dumping the cheaper shit I had, you think they would be fine together?
>>35267919
That's what I'm doing and I'm not dead yet. But to be fair I've only been doing it for two days now. So I'm not an expert on the subject or anything.
Why can't I see my abs yet? I'm 5'10 and 138lbs, eat under or around 2000 calories a day, I work out abs twice a week and run high intensity cardio once a week. Im not skinny fat and wasn't when I started, what the fuck is going on? I feel like if I lose more weight I'll become unhealthy.
What is the best way to get tone up my square ass? Am I forever doomed to a terrible form because of genetics?
Going to start fasting for general health reasons. Leangains looks good, but I'd prefer to lift in the fasting hours. Can I still do leangains or should I move to something like the warrior diet?
>>35267946
Hope you survive, I'm starting it tomorrow. All I know is that you have to drink a ton of water after you take it
Old fat guy, just starting out for a few weeks now.
Is it normal for my bench to be 2x my squat?
>>35267996
It was for me too. Squat 3x a week. It'll catch up.
>>35267956
because you have barely any muscle and too much bodyfat. Forget about abs now bulk for a good length of time then cut back down.
When I first started free weights a few weeks ago, I got DOMS real bad. Now I don't hardly get it at all. Is this normal? Do I need to start skipping rest days until I feel sore again?
Is it okay to use dumbbells for Bench and OHP in Starting Strength, at least until the weights I lift get too heavy for them? I've been reading that dumbbells are better than barbells in certain ways, at least until you start putting on heavier weights.
>>35264708
you're right. I just went! Thanks
>>35264834
Depends if your genetics are strong enough.
I want to do a PPLxULx routine. Haven't found one that is this specifically. Do I just put a PPL and an UL routine together, or is there a better way to go about it?
legit questions no joke
- will i die
- when will i die
- will i lsoe weight
- when will i see my weight loss
(i dont have scales cant fit on cheap ones ATM im like 125 kg maybe more?)
im wanting to switch to lifting and stuff but i have to get around to the shop to buy some, i really dont want to do that during christmas. i am poorfag btw
>>35268369
It's normal. In fact you can expect to experience DOMS each time you do something you aren't accustomed to.
DOMS isn't an indicator of a good training session.
"Chase performance, not fatigue" is a good rule.
>>35268541
That's a really bad idea. The dumbbell variations of these exercises have some pros and cons. Their major drawback is that it's very impractical to do low reps with them, so they're not suited for doing sets of 5.
You're asking if you can start out using dumbbells and then make the switch once they begin to become heavy and cumbersome to get into position. That would be a mistake. Strength gains are very specific to the exercises you train. While there is SOME carry-over from DBs to BB, you would find that you would have to deload by a significant amount and start working your way up again until you've learned to use the barbell - effectively wasting a lot of time making zero real progress.
Besides, the difference between dumbbells and barbells aren't that significant.
>>35269019
People need to understand that these acronyms actually say nothing about how you want to train. A PPL or any other split, or fullbody for that matter, can be set up in LITERALLY endless different ways. One way isn't necessarily better than the other.
There are good setups and bad setups, and there are setups that suit your goals and setups that don't.
And then on top of that there's a bunch of other stuff to take into account such as what you've been doing so far, your individual maximum recoverable volume, time available, personal preferences, strengths/weaknesses, equipment available, injuries etc etc etc.
>>35269019
Just make sure you progressively overload, and periodize to some extent...
>>35267805
HEY YOU WANNA GO SEE MOVIENAME AT TIME ON DAY?
OK COOL
ILL PICK YOU AT AT TIME / LETS MEET UP AT TIME AND PLACE
>>35267794
you need rest, niggah
>>35267475
Get a gym membership for a couple of weeks out of pocket
Smith machines and dumbbels will do jack fuck
is it okay to fill the rest of my macros with chocolate? i am bulking
>>35269388
are the calories what you eat?
if yes, eat more. calculate your tdee and eat ~25% less
other option is doing PSMF (look it up, ~800 kcal mostly protein basically)
125 kg is a lot. maybe a year? it's a lot of work, but its worth it
and imho you don't really need a scale, but it could help
>>35269506 >>35267805
if you don't know her that well you might wanna go for some coffee first
it's not about what you do, as long as you are doing it together <3
>>35267843
burpees
While doing dips 2 weeks ago I leaned far forward and then it felt like I had somehow fucked up my sternum after my sets. I tried again the week after and my sternum still really hurt. Again this week the bone part feels sore when I tried to do dips and even hurt a bit on bench press. Do I need to take a break from dips for a while, and if so is there something I can do to not hurt my sternum again?
I got injured so now I won't be able to train lower body properly or at all for two weeks. I'll be able to train upper though.
I was thinking of going on a quick 2 week cut during that time because I was getting a bit chubby anyway, and go back to bulking when I can train lower again.
Is this a good/bad idea? Any advice?
>>35269561
yeah the calories are what i eat
im 5'7 F, been pretty big most of my teenage life so i wanna lose it. a year is great time because it took me like 18 to do this to myself
thank you very much!
>>35269729
8 even. not 18
Should the bar touch the ground between each rep when deadlifting? I'd swear I saw somewhere that it wasn't supposed to, but then a friend has been telling me that you should put it down after each rep.
>>35269760
>Should the bar touch the ground between each rep when deadlifting?
Absolutely yes. In fact that's why the exercise is called deadlift - because the bar lies "dead" on the floor.
The only exception is if you're doing the stiff-legged or Romanian variations.
>>35269760
In the conventional deadlift yes.
I'm not entirely sure and can't be bothered to look it up but I think the variation where you don't put it down is the Romanian deadlift. I find it strains the back too much
>>35269772
>>35269774
Thanks fellas. Maybe I'll move up from 360lbs now.
does 2pl8 etc refer to 1 plates on each side and of what weight?
also should i count how much my barbell weighs?
I squatted 35kg today and its my first time going to a gym and I dont know if it was 35 of 45 because of the 10kg bar.
help
I dont want to look like a faggot for counting the bar if its faggotty
>>35263064
What is a balanced diet? I'm a fat fuck and need to lose weight through dieting before hitting the gym. I'm not a creative guy and can't really mix and match based on what vitamins or bullshit I need, I would rather be told straight up what to eat and then I fucking do it. So what is a good diet for Breakfast / Lunch / Dinner?
>>35269903
2pl8 = two 20 kg plates on each side of a standard 20 kg Olympic barbell. So a total of 100 kgs.
Yes, you count the bar.
>>35269911
>toast sandwich with chicken ramen
>toast with butter and jam with beef ramen
>two grilled ham and cheese with macaroni and cheese
3 flint stone chewables with each meal
>>35269911
balanced means youre using the energy you need to live and using the excess to build muscle or burn fat.
like
Look up your based metabolic rate, theres a good calculator for it.
thats how much calories/kj you burn by existing alone based on your weight, height, age, and gender.
Its not exact but its very good in terms of an indicator.
If you eat less energy than that, you WILL lose weight no matter what its from.
Try to eat lots of protein and start working out.
If youre running or just doing cardio intensive stuff in general, try stick to a lot of carbs and remove fats as much as possible from your diet.
Carbs are a humans main source of energy and if they arent used they go toward developing fat.
Thats why you can drink poweraid as an athlete but get fat off it as a normie.
oats are god tier thats why squatzandoatz are a thing
theyre a good carb source for a less fast release energy thats fiberous and stuff
>>35269927
0/10
>>35269925
thanks man
i was so confused ugh
I didnt believe my friend when he said the bar was 20kg so im assuming its 10 because of my googling
Ill ask tomorrow
>>35263064
Ok so I started cutting 6 days ago using myfitnesspal as help to track calories/macros. It tells me to eat 2.25k calories a day(6ft3in, 194 lbs) to lose 1lbs a week. I have started using this belt and watch when I lift to track how many calories I burn when I work out and so far it was been around 700-800 calories each workout. My question is can I eat 700 extra calories on top of my 2.25k that I can initially eat if I burn it during a workout? Reason I am asking is because I haven't lost any weight since I started cutting last week. Maybe it just takes a bit of time until it takes off?
>>35269715
Bamp.. Pls help
Is there an effective window for taking an ephedrine + caffeine stack and doing weight lifting?
I'm currently going to the gym about two hours after a stack and wondering if I'm wasting some of the benefits.
>>35269715
>>35270204
Good idea. Go for it.
Sorry for the sideways pic. I have been bulking 5'11 193 lbs up from 178 in the spring. I feel like i am starting to get fat. Should i cut a bit then hit the weights hard and focus on clean bulking or get up to my goal (200 lbs) then cut?
While doing barbell rows my upper back kind of hurt. Is this normal?
>>35270627
You are fat you bulked too hard.Cut or eat at maintenance while lifting.Cardio is optional.Your lifts better have gone up a lot m8.Weigh yourself weekly you can only put on like 2pounds of muscle a month everything else is fat.
Guys I have a question, sticky says if you want you can eat your macros in one sitting or divide it up into 5-6 meals, that it doesn't matter.
Yesterday at the gym a guy told me I shouldn't drink 2 scoop protein shake at one go, that I should divide it up 2-3 times a day because if I get more than 30grams of protein at one go the rest turns into fat and I pee/poop it out.
Which is true?
>>35270743
Fortunately lifts have sky rocketed
>>35270798
Divide you meals bro. It gives your body a better chance to process everything correctly and keeps your energy levels more balanced.
rate my routine?
>>35270825
If I'm getting pretty thick calluses from deadlifting is that actually a bad thing in any way? If I don't care because I don't have any real reason to is there any technical downside?
New bf keeps asking for buttpics bcz he's an ass man, my ass is not that amazing and brehy meeeehh, i am in the progress of making it look better, but what do i do now?? Still send him a pic of my small but?
I haven't been able to up my OHP in a month and a half. I'm just starting out, too and I feel I have really weak arms. My bench is going up steadily, though.
I've heard OHP is one of the hardest lifts to up, but might I be doing something wrong? I'm just spamming SS, but is there anything I might be able to do in addition to aid in helping my arms not be so weak?
My goal is ottermode, I know I need to bulk but I feel like i'm not lean enough to go on a long slow bulk just yet. Should I just keep cutting till the end of summer then start a slow bulk in february till like next september?
Currently doing SS and my knees are starting to hurt which I suspect is because of deadlifting 3x a week. I read at the SS wiki that I should switch one DL day to do power clean instead. Tried the PC but it didn't feel like the kind of exercise that would help me get bigger. Any alternatives? Can I just do pullups instead of DL? Note that on OHP days I do chinups.
Current stats
Height: 5'6"
Weight: 123 lbs
Squat: 150 lbs
DL: 170 lbs
Bench: 90 lbs
OHP: 60 lbs
>>35264079
>what is pre workout?
>>35270947
you are ottermode faggot
one of my lats is bigger than the other, how can I fix this?
also, any tips for directly targeting inner chest would be greatly appriciated!
Are these stretch marks? I just noticed them today but I haven't squatted or gained any weight in at least 2 weeks
>>35271904
Take pre-workout after workout? How will that affect me? Pre-workout is also mainly caffeine from what I understand. Caffeine is on the list already.
I usually eat a very protein-heavy breakfast of eggs and chicken. I found that if I eat just a little carb, like a piece of pizza or cornbread or toast, I feel like I can run 3-4 miles instead of my usual ten minute warmup (Inb4 running kills gains). How can I maximize this for either running range, strength, or both? One kid at the gym says some people are just more sensitive to carbs than others.
>>35272169
How to maximize? Eat some carb and exercise until drained. Don't eat too much, try to find a good balance for performance.
How much should I start out on deadlift? I've been doing a shitty brosplit for 4 months and it never required deadlifting, but just recently I started ICF 5x5 and am deadlifting.
Here's my stats:
5'8 150lbs
Bench: 125
Squat: 140
OHP: 60
Yes it's shit stats but know that I never touched a weight in my life before August
Could I get a form check on my lmao2pl8 squat + ohp?
>>35272594
Squat looks surprisingly good. OHP not so much. Your grip is too wide and you're doing something funny with your head.
>>35272562
I would probably start with 135.
>>35272750
I'm trying to get it to go in a straight line which is why I have to move my head back when it's going up.
I move my head forward before it's at the top because it just feels better doing this for balance rather than having it vertical. Maybe I should just start pressing with the bar resting lower down so that I don't have to move my head as much?
>>35272809
your grip is to wide.
Narrowing it up will fix the strange head thing you do.
>>35263064
what websites have fit recipes and shopping lists ?
>185cm = 6'1
>105kg = 230lbs
>~28% BodyFat
I'll be doing 5x5; how should I start lifting? How many kgs/lbs are the best for my first try and then to upgrade?
Also, any other recommendations for fast weight loss. Thanks.
(I've already read the sticky)
Is my chest showing a predisposition for shitty insertions or is it simply the fact that I don't lift long enough yet?
hei guys, didnt found this in the sticky so im going to ask it here, i have a minor scoliosis from bad posture and im going to start lifting, can i do that? is it going to make my back more fucked up? currently im doing column straightening exercises so if i go to the gym in the mornin and in th evening i do the routine i should be ok?
>>35273151
Can't tell anything yet... Looks fine imo.
Ate 2100 cals(TDEE-500) when cutting. Lost less than 0.5 kg a week but still made it to my weight goal.
Started bulking with 3200(TDEE+500) recently thought it would be easy but nope still hard. I have only gained 0.5 kg on 2-3 weeks not 1 week as said in the sticky. Maybe its cause of using different scale than when I first measured but still.
What do? Should I add more calories or will that make me gain only more fat.
Gains are steady. Im still doing SL as I was when cutting cause I never tried it when bulking and Im progressing like 2.5 kg every week, not day which I guess is to be excpected since Ive been doing it for 8 months now(6 cutting 2 bulking).
Besides eating at a deficit and doing regular exercise, is there anything I can do specifically to burn away the last of the fat covering my abs? I heard running on an empty stomach helps
>>35273919
you cannot target areas to lose fat, without surgery. This is how it works.
What are some good calorie dense breakfast foods that don't require much prep? Excluding shakes - I have one shortly after breakfast anyway. Macros aren't important.
I'm currently eating 450g of natural yogurt with lemon juice and blueberries - the macros are great (50g protein, no fat, 18g carbs) but its only like 300 calories. I'm thinking of having 2 wholewheat bagels with peanut butter and some fruit or something which I reckon should be about 550 - 600.
Bulkin is hard mang
Need to get new shoes for weightlifting. Don't do very heavy weight so I don't think I need any high end ones.
Any recommendations?
>185cm = 6'1
>105kg = 230lbs
>~28% BodyFat
I'll be doing 5x5; how should I start lifting? How many kgs/lbs are the best for my first try and then to upgrade?
Also, any other recommendations for fast weight loss. Thanks.
(I've already read the sticky)
>>35274005
Milk and oatmeal with nuts if you count your macros (watch your fat)
>>35273879
Gains are steady. You worry too much about weight. Just keep doing what you're doing.
>>35270947
You look pretty ottermode already m8.
Maybe add a little more chest and cut a bit more.
When is it too late to start cutting? I'm probably about 16% bf but dont have enough mass
Currently bulking
When should I start cutting to be 10% for July
Thanks brehs
So I got the common cold, so is there any reason not to take my whey and creatine today ? I'm gonna probably avoid the milk and take my whey with water instead but is there any other thing to know ?
>>35263064
Fast way to treat nausea from too much L-DOPA/dopamine?
Need to know now 'cause nauseous.
>>35276196
Fuckit treatment for any kind of nausea?
>>35276080
Bump
P..Pls
I went to my doctors for a urine test and my protein levels were 3-4 times above the healthy level, is it creatine that's doing this or my protein intake. My doctor is worried about my kidneys and told me to stop protein shakes because I'm only 16.
I eat 1 gram/lb of bodyweight of protein and 5 grams of creatine a day.
Is it the creatine, my protein intake or something else?
Is eating a big carby/meaty meal before bed time a dumb way to bulk?
What activity level do I select on your calorie counter calculations?
I work out 90ish mins 5 times a week plus 30 mins cardio on the other 2 days yet when I'm not working out I live a pretty sedentary lifestyle sitting down most the day.
I've currently got it set to "active", should I drop it down a level?
>>35276665
No, total number of calories is more important than when the meals are eaten
I need some good yearbook quotes, someone hit me up
Thinking about starting prohormones. Been lifting two years, good diet but hit a plateau. No new gainz. Advice?
okay /fit/ I need some help. I've finally got my shit together and I've been going to the gym all semester. however, mostly Ive been able to do this because my schedule has been pretty consistant and I can dedicate a couple hours mostly every day. starting next semester my ski team is kicking off again, and I have no idea how to incorporate it into my workout schedule. I have practice two days a week for two hours, and practice is mostly running gates. the problem is I have no idea what muscles skiing focuses on in particular (its apparently a very muscle-diverse workout) and if 40 seconds of explosive carving followed by a 10 minute ride up a chairlift is doing me any good cardio-wise. does anybody have any suggestions for if this is a good enough leg/cardio work out, and if its not does anybody have any suggestions on how to prevent myself from having my muscles be too sore to get a full work-out when I actually do go for leg day? also, practice is pretty lenient so my coach wouldn't be pissed if I did some leg work out drills instead of pure gate-running.
tl;dr how do I incorporate ski practice into my workout schedule
>>35276625
>16
that an underage b& right there my friend
>>35267805
>taking a girl out to a movie on the first date
>where you sit in silence for an 1 and half to 2 hours
Fucking hell even "netflix and chill" is better than that, though you shouldn't do that either. Take her to dinner and make sure to let her know it is a date. Try this
>I was wondering would you be interested in going out to dinner with me?
If she is into you she will say yes no need to go fancy, you are just asking her out for a date.
how do you know when a chick is actually mirin and when she's just looking?
