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You are currently reading a thread in /fit/ - Fitness
I sprained my back just now squatting without doing any warmups, when I'm feeling better would bodyweight squats 1xf be enough of a warm-up?
>>35338000
xF for warm up
anon please
>>35338011
>breaking ur back doing squats when its a leg exercise top kek
>>35338000
You're an idiot for not warming up. A proper warm-up doesn't just protect against injuries, but also increases performance.
Do whatever you have to in order to get warm. You should be sweating slightly as you get to your working sets.
Don't take warm up sets to failure. The point is to warm up - not to cause fatigue.
Losing fat atm. Been cutting around 2500kcals now I reduced that amount to around 2000. Is that normal that I had to lower the weights during workouts? Will it affect my gainz? Feeling weaker desu
How can you ever lose fat if you eat carbs?
Your body has to lose the glycogen stores before it moves over to use fat and if you are eating carbs you are constantly refilling that glycogen.
Obviously it just works, but i was wondering if a non retard could explain it to me.
>>35338079
What's the best way to warm up for pullups? My working sets are still unweighted so I don't know what to do really. Atm I sort of just do a few negatives.
People who bench 2pl8 +
Did you once struggle at 1pl8 like me ;_;
When I'm struggling at 60kg its hard to believe that I'll ever reach 100kg, those who have, how long did it take you to go from 60-100?
Also, what exercises really help increase your bench? Its easily my worst lift.
>>35338184
me and my gym buddy used to joke about 2pl8, like it was some sort of unobtainable pipe dream
>tfw 92.5x5 at 70kg
i'll tell you how it feels when i get there
Rate my routine:
A:
Front squat
OHP
Row
Pull ups
Abs
Lat raises
B:
Bench
Power clean
Dip
Curl
Facepull
Abs
Going AxBxAxxBxAxBxx
Progression wise aim for 3x5 on main compounds and 3x8-10 on accessories, go up once reached target number
I realise it's not leg heavy but I play sport every off day and can't recover from heavy squats/deads
Currently at 57.5/85/125/160 all for 5, 6'2/188cm and 80kg, just finishing SS
>>35338199
That's still nice man
What height? I'm 6'3 80kg tho struggling at 60x5
and how long did it take for you to get from 60-92.5?
>>35338212
i'd say replace either front squat or row with power snatch. might as well do oly if you're not gonna do squats/deadlifts
>>35338103
>Will it affect my gainz?
Yes it will. Why did you lower your intake?
>>35338128
Your body prefers certain types of fuel for certain types of work. While glycogen is often used during exercise, fat stores are mostly being used when you're just sitting around, walking places etc.
>>35338132
You have several options. You can do a general warm-up routine like DeFranco's Agile 8, or simply a bit of time on the stairmaster.
You can also do a slightly more specific warm-up to get your shoulder joints ready.
Or you can do an even more specific warm-up doing light sets on the lat pull-down.
Or any combination of the above. Of course, if you're not a fatass, you may find that you don't really need a warm up for doing pull-ups.
>>35338184
Yeah 1 plate was a struggle too.
Best exercise is simply doing the bench press. However, focus on building some muscle. Pressing 2 plates is a lot easier when you're bigger. Never do less than 5 reps. 6-10 is better. And make sure your bodyweight is slowly going up over time.
Just take your time and it'll happen.
That said, if you do want to perform some assistance work, I personally think that the good ol' push-up is underrated af.
>>35338212
Seems fine. Although what do you mean by "finishing SS"?
>>35338226
i'm 5'[spoiler]8[/spoiler]
took ages because i wasted almost an entire year at around 60~ish (only hitting the gym once or twice a week/ missing workouts/ not tracking my lifts/ not eating enough)
started getting my act together and i've gone from 75-92.5 in about 4 months iirc
Why does SS or SL get more love than Reg Park's beginner routine?
I'm a novice and Reg Park's seems more complete.
I have shortish torso and wide hips what should i work on most to negate these traits?
I'm assuming lats and shoulders help if you have wide hips, but what about that short torso.
Pros and cons of ATG squatting?
Got to Highbar for a while and was wanting to do ATG
Anyone felt any legit benefits from noporn? Thinking of making it my new years resolution.
>>35338246
I can't snatch, only power clean and even then my form needs work... What advantages would a power snatch bring over those and is there an alternative?
>>35338256
By finishing SS I mean I'm not progressing as I should be, after deloads etc
>>35338356
Reg Park's is fine.
>>35338400
Work your body in a balanced manner and you will look your best. Stop worrying about your proportions being less than perfect. Few of us are perfect.
>>35338410
There are only pros. Seriously.
But never sacrifice safe form to gain depth.
>>35338478
>I'm not progressing as I should be, after deloads etc
Then your new routine won't work.
my grip is shit what can i do to fix it
which oats do i buy? i got the quaker guy with the little baggies of apple cinnamon since its the only one i can usually swallow down. is there a better way to prepare the "regular oats"
>>35338489
What should I try then? I've looked at madcow/Tm but I simply wouldn't be able to recover, I'm doing about 2hrs of exercise (field hockey+cycling) at least 3 non workout days a week...
>>35338502
Well that would depend on your goals.
You could do a version of 5/3/1. Decent program, fairly low volume.
Guys, when I bend my knees while doing squats for example, my knees are making a cracking sound.
It never hurts but the sound scares me.
Wut do?
>>35338533
Goals are basically to get stronger, help prevent injury and look better, gain some athleticism, nothing massively specific (no competing or anything)
How fast is the progression on 5/3/1? Also I can only do 3x week, would that work?
>>35338556
WD40
>>35338556
Same here, would like to know as well
>>35338591
googled and kekd
>>35338591
kek m8
>>35338598
>Same here, would like to know as well
yeah shit is weird breh.
is my lower back supposed to feel sore after squatting? i recently fixed my grip form
I want big quads. I'm bulking, I don't use drugs and the only equipments I don't have access to are leg press and hack squats machine. Tell me what I have to do.
>>35338556
It can be muscle tightness, gristle damage, joint issues, plica syndrome, there are so many possible explanations. If you ask a gp they'll probably just tell you to exercise as long as it doesn't hurt. You'll need a physio or some sort of specialist for a thorough diagnosis.
Meanwhile you can always work on your form, try to find a better angle, and warm up more. Completely healthy knees are surprisingly rare.
So, is fish oil actually worth it?
Anyone actually noticed any significant differences after starting taking it?
Are there any downsides to a high fat, low carb diet assuming protein and calorie targets are met?
>>35338674
Squat..
>>35338822
No, but I continue taking it anyway
how to fix bad lat atrophy?
>>35338822
if your diet isn't high in omega-6 there's no point to taking it, and if fish is a staple of your diet (which it should be) there is also no point.
>>35338822
Is more for the long term. Its good if you don't eat much fish
>>35338839
Do you know someone who has big and well developed quads just for squatting? Show me please
>>35338858
>>35338864
yeah I don't eat much fish, so I guess its a good idea
What's a good intermediate routine with a time commitment similar to SL5x5?
>>35338950
5/3/1
Im at the low end of the normal test range. I have an appointment with my doctor coming up regarding what I think is gyno.
What do you think they'll prescribe me? What should I tell them if I want to have gyno removal surgery covered by my insurance?
What is the difference when I hit a muscle group with just one exercise instead of 2-3 exercises each workout?
How can you do lifts "until failure" without a spotter? Won't you eventually need someone to lift the bar for you?
>>35338950
Greyskull.
>>35339098
on dl / ohp it doesnt matter because you can fail safely. you should squat in a power rack with the guard rails. Bench is probably the hardest one to do without a spotter, you can do it in a rack or maybe just do DB bench when you want to go to failure.
>>35339098
You ask someone at the gym to spot you?
Alternatively, you just let the bar fall and die on the spot because you're a failure.
>>35339113
Or learn how to do the roll of shame
Is grass safe for human consumption?
I know horses aren't supposed to eat too much fresh grass because the excess protein gives them diarhea and stuff. (cba looking up the proper english terms)
So that got me thinking. I remember eating grass as a kid out of curiosity and it tasted just like lettuce. I looked it up: Grass contains 3,6% protein, while lettuce has 0,5%.
Given that the grass is clean, what actual harm can it do?
Which app do you use for tracking progress?
Is the Starting Strength app any good? Can you add custom lifts?
>>35338441
Energy gains like you wouldn't believe. I recommend it.
>>35338496
Try this
>>35339129
Silica content is high and that's like eating sand. Not good for your mouth.
>>35339129
don't eat grass you fucking nutter
OP here, can I make significant gains with bodyweight squats? I'm afraid I'll snap my shit up again with weighted ones.
>>35338496
Put proton scoops of favorite flavour in with the regular oats.
>>35339203
Do goblet
God, is there any decent gainer in the uk that doesn't taste like shit?
I've tried myproteins chocolate, chocolate mint and now vanilla. They are all way too sweet, and the vanilla one I just got, hoping it wouldn't taste of much, is like drinking liquid marshmallows, its stupidly thick and way too sweet. I don't know what I'm gonna do with 2.5kg of it.
>>35338000
you sprained your back because you have bad form, not because you didn't warm up.
>>35339229
Theyre all fucking disgusting in the UK.
Just buy their unflavoured whey and add your own homemade shake.
>>35339229
>I don't know what I'm gonna do with 2.5kg of it.
Sell it half off to a twink at the gym.
![DSCF1973[1].jpg](https://i.imgur.com/gWFFk3J.jpg "DSCF1973[1].jpg")
>gym 3x a week for 30min
>cardio every day for 60min
>no more fast food
>no more junk food
>no more soda
>make all my own meals
Is this the correct way to go about losing weight? I've lost 28lbs in three months.
Pic related is what I just ate.
>marinate pork loin cutlet in garlic and soya sauce for 6hr
>cook in tablespoon of olive oil
>mixed veggies, cooked from frozen
>degrease pan with white wine, thicken sauce, drizzle over pork
This must be only like 350-400 calories and I'm full.
>>35339265
>>35339292
I think I'm just gonna bin this vanilla shit. I just checked the website and I just noticed that its literally about 10% sugar, 10g in a 100g serving.
Looking at this though: http://www.bulkpowders.co.uk/complete-lean-mass-gainer.html
Only 1.8g per 100g, might be more bearable, I think I might give it a try.
Can't decide between that "lean" one and this one though: http://www.bulkpowders.co.uk/complete-mass-gainer.html
Seems about the same but more protein in the lean one?
>>35338854
Train your lats.
>>35338890
Pretty much every powerlifter and weightlifter. Their quads are from different squat variations.
>>35339157
That is a good argument. Thanks. Have a picture of some chickens.
Anyone has the DNP guide? or know a place i can get it?
>>35339229
Just add cream and oat powder to protein shakes.
>>35338184
I struggled with 50kg when I started. 100kg x3 now. I am sure you will get there. I used 2,5 years, but I have been told I have weak work ethics. I like dips, my fav exercise at the moment.
Strenght or Hypertrophy for Ottermode?
anyone have experience with John Otis Hollywood?
Can somebody post a link to the gastric bypass surgery tv show? I just can't seem to find it anymore.
>>35339630
They aren't mutually exclusive. Ottermode is more about diet. Vary your reps and get the best of both.
I can't do chest flyes without my shoulders hurting. It hits the front delts for some reason no matter what angle or form I use. Tucking shoulders doesn't help either. Why is this?
>>35339958
maybe try to turn your wrists to get the dbs/cables in a slightly other angle to reduce the stress on your front delts
>>35338000
What are the best rear delt exercise?
I've been lifting for about 2 years, though with many months off throughout due to injuries. In a shirt, I look pretty good. However, my chest is fucking small. It looks like I don't even lift.
Now I've been through SS, GSLP, cambs push pull, and now on layne Norton bulking routine. All of these routines have only one chest exercise total, so obviously I need more volume because it's not working.
Would it be detrimental to just stay on Layne Norton ABxABxx but instead make it ABCABxx where C is pure chest, OR should I add more sets of chest to the upper body days and keep the current format? Or other?
>>35339884
thx m8
doing 4x6-8 rep range atm
>>35339363
That looks very delicious. It sounds like you're making good progress so whatever you're doing is fine. I personally would eat a little less meat and a little more rice in that dish, but it's all up to preference if you're getting results.
>>35338000
I feel like im cramming chest, tris, and shoulders into push day. I have two push days, on both I have bench press, OHP, weighted dips, and push ups with 3 accesory lifts (1 for chest, 1 for tris, 1 for shoulders), but I feel like im not getting enough work on my shoulders? Should I switch shoulders to leg day?
I was bench pressing pyramid. In the 5th series (not much weight, 47 kg), final rep, I got brainfucked with a monstruous headache on the right side of my head.
Got home, completely unable to train.
I am 23yo, I have no historic of high blood pressure (my parents does, but I take care and avoid salt since I was a kid).
sidenote: The gym was hot as fuck (not the chics, the ambiance. Mid of summer, below capricorn, only a shitty fan to refrigerate the place)
Im really concerned. Does anyone have ever get something like this before? Is it "normal" ?
2 questions:
1. I had a weird day today. I wasn't motivated to do anything, was tired and was thirsty all day. Literally drank 4 liters and I'm still thirsty as fuck but my stomach cannot handle any more. Never had anything like this before, is it normal? I can usually psyche myself up to do a decent effort when training but not today.
2. Got some new running shoes yesterday, which I'm pretty happy about but the heel slips slightly, unless I tie them so hard that they become uncomfortable. Is there anything I can buy that reduces heel slippage so I can avoid blisters?
>>35340342
1.might be diabetes. You should go get checked.
2.walk them in. If it doesn't work, get new shoes. The adaption period should be 4-5 days of good use.
>>35339363
If you do all that then you'll definitely lose weight, just make sure you aren't eating too much, it can make you fat even if it's healthy
>>35340358
How does walking in them help against heel slippage?
>>35340372
Why did you buy shoes that doesn't fit?
You can try to put some sticky spray (like they use in handball and rugby) at the bottom to prevent movement.
>>35340418
They fit well in the store.
My foot is a freak of nature though.
>wide as fuck out just before the toes start
>tall as fuck arch
>narrow as fuck heel
Basically it's impossible for me to find proper footwear. I've found exactly 1 brand that fits me.
Are there not any like shoe inserts for the heel that gives friction?
>>35340461
>Are there not any like shoe inserts for the heel that gives friction?
Loads. Go to a shoe shop.
>>35340493
Guess I'll try that.
So I've been drinking a lot, eating like shit, and not exercising and as a result I'm about 30 lbs overweight. I hate the way I look and I want to lose this weight.
Will I damage myself by eating <1400 cals a day and doing regular cardio from a relatively sedentary lifestyle?
I'm disgusted by how out of shape I've let myself become and I want out of this flabby body as fast as possible.
That might be retarded question but does heel on WL shoes scale with the size of the shoe? Say, heel on Powerlifts 2.0 for someone size 6 will be just right, but for someone size 16 will be pretty much nothing.
>>35340009
reverse flys on a bench work best for me
>>35340579
>Will I damage myself by eating <1400 cals a day and doing regular cardio from a relatively sedentary lifestyle?
No, but I recommend calculating your TDEE (read sticky) and eat 500 calories less than the TDEE count instead as it gives better results. Also, try to combine cardio and lifting to gain some musclemass so your weight will remain stable when lost.
>>35340608
No. Heels are the same always.
Also I would suggest the Power Perfect 2 over Powerlifts 2.0. I assume you're looking at those because oly shoes seem expensive and those are kinda cheap but,the PP2 are almost as cheap and better.
>>35340579
In addition to what the other anon said, eat clean. You'll feel pretty good even at a caloric deficit.
Drink lots of water (app called Hydro Coach can help), lots of green veggies. Stick to lean meat, mostly chicken and fish.
Whole grains, whole fruits for carbs.
Avoid soda and juice, obviously alcohol too. Avoid processed food, which is basically anything that you didn't cook or can't be grown.
It's tough to get into this, but do it for a solid month and you will feel better and eventually cravings will go away.
Make sure to track your calories too.
>>35340717
>>35340647
Thanks guys. Luckily I'm going to be home from college for the next 3 weeks and my rents let me buy whatever the fuck I want from the grocery so I'll be able to control what I eat. Cutting out booze I'm sure will make a big difference, I'm an alcoholic and I drink 50+ drinks a week and eat like shit when I'm drunk (lots of pizza. lots.) so I think just cutting out the booze and processed, calorie dense garbage will make a huge difference.
I haven't been at my ideal weight (170lbs @ 5'10" king of manlets) in like a year and a half.
It's going to be hard and I'm going to have to train myself out of my self destructive habits, but I can do it. I know I can.
I'm going to make it.
>>35340765
I believe in you brah, keep a /fit/ tab up for those constant reminders.
>>35340648
Thanks m8
How much better are we talking here?
Yea, I'm in a shit financial situation here and they same like pretty viable option for a moment.
Been lifting for 3 years. Now started doing martial arts monday to friday. Don't wanna lose strength, but I have no time before the class, so I have to do my lifting on weekends. What is a good weekend workout?
my left shoulder hurts when i rack for my squats and when I bench. Have you guys experienced this before?
>>35340840
That's tough brah. Are you sure you can't dedicate even one day during the week?
To me the only option you have is full body routine, but even then it will be difficult to really sustain gains without at least another day of lifts. You can't/shouldn't do back to back Sunday Saturday.
If you can do Friday then Sunday full body though, you might be golden.
Is there such a thing as a bodyweight exercise to exercise my lats, that doesn't require grabbing a bar higher than my head?
My uni gym is closed for the winter and the door jambs of the dorms are too small to grip. I didn't realize until my uni gym closed that my lats are non-existent.
pic unrelated
Fuck, it finally happened. I was doing my regular squats, when I felt a twinge in my right outer knee area, and my leg collapsed. Its been a few days and it still hurts. Doing a slav squat doesnt hurt, it only hurts when I try to put weight on the knee and stand up. What do, I can walk, even run just fine but squatting is out of the question/
>>35340937
Barbell Pullover
by fit standarts you are oficially out of dyel mode when you can do 4/3/2/1 is that 1RM or 3x5
It's a silly question but I've set this as my goal for now.
Could probably 1RM 3pl8 squat and 1pl8 ohp now
>>35340937
Improve your grip, also them crazy old man pushups
>>35340999
how do i improve my grip?
>>35340937
yes, i've dealt with this problem
find a sturdy desk or table
lie underneath
reach up, grab the edge of the table/desk with an underhand grip
perform a supine row
you can use a backpack to hold weights onto your chest to make it more difficult, or place your feet on a chair.
>>35340985
1/2/3/4 for 1rm is still e-statting
same lifts for 5rm is much more impressive and actually worthwhile boasting about
but that's my opinion, some people will say different.
Fuck me. I've watching a few YouTubes and I came across this one: https://www.youtube.com/watch?v=aio63xO-T2Q
I think I chest press using my delts even though I have my shoulders pressed back. I know which muscles are suppose to be targeted in the exercises I do, but I don't think they're the ones that are firing. I don't know how to focus to make sure the muscles that are suppose to be used are being used. If I focus too hard, I go in manual mode and can't form for the life of me. What do brehs.
>>35340950
Wait for a few more days. If still issue, doctor.
I have some questions about mobility/flexibility/flexing if anyone can help me
Is it better to do the same routine of stretches everyday rather than do routine A on day 1 routine B on day 2 and repeat?
How long should a daily mobility routine last? 30 minutes?
When's the best time to do a stretching routine if having a rest day and therefore not exercising?
What's the optimum stretching time? Is two minutes the most efficient?
Hello
Today I managed o bend my knee over 90 degrees for the first time in 3 months (since my accident). I now feel like maybe one day I'll be able to squat again. I may not kill myself after all. That is all, good bye.
>>35341238
waht hapen
how can i avoid
>>35341253
Don't ride a fucking motorcycle.
>>35341309
Well i wont motocyclers are insane and suicidial
How do you guys keep intensity high?
Light jogs before you start lifting?
If I go in without a jog I have the hardest time breaking a sweat unless I'm doing back or legs.
>>35340840
Push/pull
>>35341439
Low time between sets and reps.
I just donated blood. What can I do in the gym besides use the drinking fountain? Any exercises you've got.
>>35341554
Bodyweight squats
calf raises
Hip thrusts
Inverted rows
Leg raises (lying down or incline)
>>35341554
Also, planks and treadmill.
I think I'm going to switch to sumo only deadlifts. How much of a pussy will this make me?
I never take rest days (full bod every day) and it's fine. Took one today, first one in two months and out of nowhere my knee hurts like a banshee, and I have problems moving my arm. Is it because I broke habit and rested? How can I fix it other than resting more? Getting back to the gym tomorrow, so stuff needs to be in order.
Inb4 rest more blah blah blah.
>>35341744
rest more
>>35341673
Why would it make you a pussy? Its actually technically harder lift and you need more mobility work. Yes, it does shorten the ROM, but then again these pple can feel free to try it (their DL 1RM) and pull it off the floor. I bet it won't move.
>>35341766
Any other takers?
>>35341146
You use the most muscle when you bench biggest weights. Just like in deadlift, you don't feel it in anywhere particular because its a big kinetic chain that is activated. If you want a burn then isolate your pecs.
>>35341831
Rest more you fucking faggot. I'm frauding and I still rest 1-2 days a week. I used to do full-body back to back with little rest. Went 3 weeks without rest once. That shit will fuck you up. Your CNS needs to rest too, ya know.
I have a pain in my left knee but it doesn't really hurt when squatting. How much would my gains suffer by skipping two days of training for my knee to get better? I'm not sure if I want to skip training and just enjoy christmas with my family or go to the gym and skip leg work. I'm on SS so I would barelly do anything, but i'm really dedicated to my gains.
What do?
>>35341868
Warm up more for your squats.
>>35341885
I walk 15 minutes to the gym and do about 4-5 warm up sets, I feel like that's enough.
>>35341629
Thx senpai, that helps a lot.
>>35341900
Well yea, that should be enough. How is your form? Do your knees cave in 2 much? How fast do you lower down? Do you keep everything tight?
Or it could be just normal strain that goes away in time. That just sometimes happens.
>>35341868
Are you going ATG or well below parallel? You might not have the flexibility required and it's putting extra pressure on tight muscles.
>>35341859
Whatever
>>35341948
Yeah i'm going ATG. I've gotten compliments on my squat form since day one and ATG just felt natural to me, so I don't think so. But maybe it's gotten tight because i'm not stretching at all. I could skip gym this week and just stretch every day and see if my knee is better on monday.
I could squat heavy tomorrow, but I feel like it'd still make it worse even though I don't feel it there and then.
>>35341824
I've never seen anyone do sumo at the gym and I've watched too much BroScience. I overthink the moves (legs hips back) on conventional deadlifts and it's making me skittish adding more weight. I tried some sumo here with a broomstick and it seems more natural for me. Thank you.
>>35342013
>ATG
>i'm not stretching at all
Oh lord
>>35341846
I do flyes and I feel it on the outside of my pecs, near my shoulders but not middle chest. I'm not seeing the growth or the weight increase that I would expect after ten months. I'm spend a lot of time in my head and probably over thinking this, but I feel that I'm not connecting the moves with the muscles they're suppose to work.
>>35342050
What?
>>35342013
I can ATG with nearly perfect form as well, but it still puts on a retarded amount of stress on my not-so-flexible flexors and I get pain in the centre of my knee as well.
Try just hitting depth and see if that clears it up.
>>35342014
Most pple learn conventional first, and unless their leverages are better for it in PL, they stick to it. But i think that everybody should learn both of them, especially because sumo lets you do more volume (it doesn't hit lower back as hard).
For most people sumo feels terrible, because they lack the mobility, so it tears ther inner thights apart. That's why you should start with semi-sumo deadlift and little by little increase your stance.
This is actually the debate as between HB and LB, expect both sumo and deadlift let you lift as hard (but leverages make a bit difference)
>>35342055
>Caring about your isolation weight numbers. Just focus on your compounds m8.
>>35338000
I know this isn't a question and nobody really gives a hoot, but today I finally went to the gym after months of just lurking. I just went with a friend who showed me what to do and I only just did back and shoulders today. I didn't lift much but I tell you fucking what, I lifted more than I thought I could.
That felt great. My self confidence rose and I want to keep going. I want to make it. I realized I can do it. Thanks for the help /fit/. I'll see you on the other side.
>>35342101
You're idiot.
Can anyone recommend a bodyweight routine for military use? I'm trying to get into the DEP, hoping for Rangers. Right now my routine consists of running, push ups, sit ups, and pull ups.
>>35342184
>never lifted
>doing a split
u wot m8
>>35341940
>>35342107
>>35342050
This is where it hurts. It hurts when I tap it, so I'm thinking I might have hit it when deadlifting or something. What are some stretches I should do though?
>>35342184
Now read the sticky and you will make it
>>35342055
Nice comic ty anon.
>>35342194
I'm not an idiot, I'm uninformed. Does doing ATG squats tighten up my knee alot or are you implying you can't ATG without stretching?
i need some calisthenic exercises to do on my off days to get ready for basic
i go SLs 3x and run 3x a week and wanted to add some calisthenics in running days
>>35342199
I didn't know what to do properly so I just did what he was doing this day. This experience just showed me that I can do it and now I need to do it properly for me.
>>35342226
It tightens basically everything in your lower leg. Not stretching or doing any other condition work just asks for injury. Who lifts but never stretches etc.? You will just fuck your shit up.
Why is everyone so boring without drinking?
>>35342203
stop putting out sigarettes on your knee
>>35342133
According to BB.com, sumo hits one more muscle too:
sumo: hamstrings - adductors - forearms - glutes - lower back - middle back - quads - traps
conventional: lower back - forearms - glutes - hams - middle back - quad - traps
I'm pretty flexible. I do yoga on regular basis. I like that sumo hits my adductors. With conventional, I really feel it in my lower back, it doesn't hurt, just feels very worked, but feeling that makes me over think my form and once I start thinking about it, I have a hard time doing it properly. I'd practice with the bar until I'm sure that I've got a good foundation before I start adding weight and avoid tearing my inner thighs incase I'm not as flexible as I think.
The other night I was on a club with some friends & i ended up dancing with a chick.
Long story short she invited me to fuck her.
I'd have gone with her if I had protection but I had none. Nobody wants aids.
So the question is: how do you deal with this situation? Do you bring conds everywhere you go? You go yolo unprotected?
Keep in mind my house was nowhere near reachable in the span of the night & alcohol.
>>35342213
You're welcome.
>>35342160
I want to make sure I'm hitting the right muscles. I've rounded my shoulders quite a bit and I think it's because my delts are doing the work and now I have a shoulder issue. I've been doing this for ten months and I haven't progressed well at all.
Essentially plateaued at the same numbers I got after three months. I eat healthy, eat enough for the most part, get enough sleep, I've changed up my set numbers and reps, tried various lift calculators, but I'm doing the same weights I did as a newb. It's utterly frustrating and I don't know what I'm doing wrong.
>>35342184
Congratulations Anon!
>>35342324
Condom in your wallet? Or pocket? Also know that women can buy condoms too and will probably have some at home. But always make sure you have at least one on your person.
>>35342324
Having sex with a condom is pointless. Just get your dick sucked like a boss.
>>35342412
But having it always on you seems a bit like what a rapist would do. Doesn't it?
It's like: Yeah I came to the club to fuck & leave.
>>35342528
>But having it always on you seems a bit like what a rapist would do. Doesn't it?
u wut m8? No, it makes you prepared and forward thinking. Don't jump out of the bushes and stick your dick in unwilling women and you're going to be okay.
my BARBELL OHP is 115lbs
my BARBELL curls are 90lbs
what am I doing wrong here?
I know this has probably been asked to death already, but how do you guys eat your oats? I've been having Oats+Milk+1 banana everyday for a while now, and it does taste good, but what else do you think I could add in there to give it an extra punch?
Pic not related
When deadlifting is it normal to feel pulling pressure on the lower back or am I just doing them wrong? A guy told me that I need to flex my knees more and use my legs to lift rather than my back, any tips?
>>35342577
trying to compare an exercise that uses your shoulders to an exercise that uses your arms
Tell me anons, how much could you deadlift/squat/bench/press when you first started lifting and how much can you lift now?
>>35342583
what you're having plus strawberries and cinnamon
I was bench pressing pyramid. In the 5th series (not much weight, 47 kg), final rep, I got brainfucked with a monstruous headache on the right side of my head.
Got home, completely unable to train.
I am 23yo, I have no historic of high blood pressure (my parents does, but I take care and avoid salt since I was a kid).
sidenote: The gym was hot as fuck (not the chics, the ambiance. Mid of summer, below capricorn, only a shitty fan to refrigerate the place)
Im really concerned. Does anyone have ever get something like this before? Is it "normal" ?
>>35343049
are you breathing properly? maybe its like a mini stroke
or super aids
About how long would it take to cut 10% bodyfat? (from about 23 to 13)
Am I looking at a full year or 6 months?
I like to use the cycling machines. They have a heartrate monitor which maxes at 200. Is it bad I max it every time? I just had a 60min cardio session and it's been like 10 minutes and I can't calm down, I'm burning up, sweating bullets, and my heart is going a mile a second and won't stop. What do I do?
I know there are apps that keep track of fat/protien/carbs/calories but are there any apps that keep track of every other nutrient with nutritional goals?
>>35344231
How fat are you?
>>35344459
5'11, 210lbs. I don't know BF%. I've been going to the gym for two months, I've never pushed myself this hard.
>>35344231
You're body is just not used to it, it will come with time. If you smoke it will never come though
>>35344503
I don't know your age, but according to the American Heart Association, you're hitting almost 100% of your max heart rate -- http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp -- and that's probably not good. I'd tone it down a bit.
Home for the holidays. I will not be working out for 2 weeks, but I want to put on 5 lbs (to get to 240) anyway. I will have access to mom-money for grocceries from cool places like whole foods. What should I eat that is not chicken and rice or pasta bolognase (which is all I eat most of the time)?
My gym buddy says that the only way to get muscle growth is to tear the muscle through touch up sets where you do your one rep max and then deload to your regular weight for that session.
Is there anything I can say to convince him about this NOT HELPING without sounding like a know it all douche?
So I'm considering buying some supplements and I was wondering if /fit/ has any opinions on it. I don't care about money btw I have 60k saved up for no reason.
1. Maximizer Plus Penile enlargement..
2. Somatropinne HgH...
3. Growth Factor Plus..
170.00 USD
264.99 USD
338.00 USD
What are your thoughts on these products? My buddy from across the hall personally has taken Somatropinne and says it's amazing and he knows someone who grew 2 inches in 3 months because of the growth pills and somatropinne combined. I want to take the dick pills because I'm just average right now and feel like I want to change anyways.
>>35345572
>1. Maximizer Plus Penile enlargement..
Don't waste your money. It will not work. Your dick is perfectly fine.
>>35345607
How do you know it won't work?
>>35345619
not the guy youre responding to, but if they worked everyone would have big peens you dong
Do I continue to lift while in snapcity? I fucked my shit up in a non exercise way and I was wondering if I should lift with drastically lower weights. The pain is in my lower back, stretching helps and desu I haven't really been following it religiously.
can someone suggest a good aesthetic program?
never done a program before, bench is at 2 plate and squat is 3 plate, I weigh 160lbs
>>35345444
That's going to be 5 pounds of fat with no training you moron.
>>35345516
Sometimes when you come across something so profoundly stupid that you're not even sure if it's supposed to be a bad joke - You pretty much have to be a douche about it and tell people to their faces that they're being moronic.
Just as is the case in the post above who wants to gain 5 pounds with no training, and also the post below yours who believes he can make his dick grow bigger. Both are fucking morons and they need to be told so.
>>35346182
Depends on how badly the sprain is. If you can move well enough, light (LIGHT) exercise in the area can accellerate the healing process. Don't use a challenging weight, use textbook perfect form, and do tons of reps to maximize bloodflow to the area.
Spraining your back can be one instance where it's very recommendable to dope yourself on as many painkillers as you can get your hands on the first couple of days.
>>35346230
The first thing I would do if I were you would be to take a good hard look at myself and consider if my approach to training thus far might have caused any imbalances that needed rectifying.
Just fell in love with a single mom who just got out of an abusive relationship and is pregnant with her second child. She says she wants 3 more children in the future, implying she wants them to be mine. I have no problem raising her children as my own, thus pretty much totally cucking her piece of shit ex in the process for a lifetime of lols.
Is this a good idea? Y/N
>>35346440
This is relevant to my lifts because being a father = paternal instincts = testosterone gains, which will help my lifts. So put my dick in your mouth and shut up if you don't think this is relevant.
How much does 1 plate weigh? Is it 20kg or 25kg?
Someone says they can bench '1 plate', is this 20+20+20=60kg or 20+25+25=70kg?
>>35346440
>thus pretty much totally cucking her piece of shit ex in the process
raising someone else's kids makes you the cuck m8
>>35346510
Yeah seriously, I thought I read that wrong the first time.
>>35346453
Paternal instincts decrease testosterone in men
And raising someone else's kid makes you the cuck
>>35346366
Here's a pic of me, any advice?
what will happen to me if I only do ring dips and pull-ups for my upper body
>>35346470
Bar + plate
So 20kg bar + (20kg plate x 2)
Can I just swap bench press for the push press?
Bench is such a shit exercise
>>35346591
No advice but yourabs look like they have good wifi signal
>>35346648
Yes but push press is a full body lift and will give less upper body gains. OHP is better for that.
>>35342184
Well done Anon!
There are really three milestones to this journey:
> Getting your ass to the gym
> Reading the sticky
> Making it
You've just achieved the first and perhaps the hardest. Stick to it, and welcome to a new better life.
>>35342572
I have a pet phrase I like to use if I get out a condom and the lady involved thinks that's a little sketchy: 'I'd rather have a condom and no sex than sex with no condom.' Yeah, corny, but responsible - the good women appreciate that.
>>35346669
kek
>>35338226
Start eating at least 3000Kcal daily
>>35346643
Thanks
Should I make a tinder?
I've never done anything like that nor been the hook up type but, I'm 6 months single and its getting boring.
>>35346510
>>35346529
How does it make me the cuck if she's divorcing this guy for me? I'm the better man.
>>35338945
you can also eat some walnuts flaxseeds i.e. to get your omega-3
>>35339364
why not just eating real food instead of that garbage?
They said I should do HIIT at least 3 times a week. I'm in pretty decent shape, I've been lifting for years. Started doing HIIT more intensively and the thing is that HIIT gets me so sore and gives me such doms that there's no way I would have recovered in few days. I don't workout my legs between those days either, but I fucken need more recovery days. HIIT is like another legday for me, it seems like.
Am I doing something wrong and should I push it through although my legs feel weak and fucked up? I'm using the foam roller and I stretch daily.
>>35339821
anyone?
>>35348690
https://www.youtube.com/watch?v=liva0JLdjSQ
This perhaps?
>>35348707
nah, i'm talking about the talk show where that guy's face is from (see pic in my first post)
Anyone use a deadlift belt for heavy sets? Tried a normal one once and couldn't get used to it. Thinking about picking one up
>>35348741
search "fat people australia" on youtube
WHY THE HELL DO RIBS TAKE SO LONG TO HEAL?
I sprain my ankle...ankle gets better.
I pull a muscle in my neck...neck gets better.
I fall on my rib...rib TAKES FUCKING FORFUCKEVER TO HEAL
why is this? I just want to go back to the gym.
Are white people wearing those massive Princess Leia headphones now? So many trailer dwellers in the gym have them, what's the verdict?
>>35348025
not b8 srs
>>35349114
Why the fuck not? Manage your expectations and go for it.
Has anyone else had really sore knees after squatting to depth? I can't even bend them or lock them out after squatting 65KG to depth, I used to be able to do more but I'm healing from a torn groin and have to go light for a while. Wat do?
>>35349213
Thanks bro.
1)what is a good excersise for abs hypertrophy that can be effectively done in sets of 10 reps.
(i know i know abs are made in the kithchen but a little hypertrophy cant hurt, right??
2)For hypertrophy in general, is it better to do 3 sets of 10 with a given weight or 4 sets of 12 with a little less weight?
3)Is 1kg of fatloss per week possible?
4)bf% please? (pic related) how long till abs?
>>35348883
PLS RESPOND WHEN THE FUCK ARE THESE FAGGOT RIBS GOING TO GET BETTER REEEEEEEE
>>35348883
>>35349686
everything in the body takes long to heal you fucking faggot
youre not a machine, you cannot pour money into your body and make it better like you do with your clothing it is not something you can not modify. You have to accept nature and have patience (yes the same patience you need for lifting)
so it boils down to 2 options, you either grow some patience balls, listen to the doctor and rest for long while you do the girly rehabilitation excersises
or you say fuck it and go back to training earlier resulting in another injury that best case scenario will take twice as long to heal but probably will just fuck you up permanently
are you clear impatient faggot?
no more silly underage whinning
you have a choice to do
what will it be
1)superior patience and continuation of excersise to result in grand overall long term winning
2)faggot pussy inferior fast anxiety hurring that results in losing?
>>35348840
nice, thank you. been searching for it since yesterday
>>35349244
>squatting 65KG
LOL, you jking, rite?
>>35348025
only you can answer that questions
it's fairly easy to meet people on tinder or hook up depending on what you want to do.
>>35349401
>obsessed with abs
Fuck off cunt.
>>35350034
well at least im honest
i know a fuckton of guys who make up all kinds of silly excuses for why they work out but its obvious they just want to be ripped for summer like everyone else
Is there a good range of weight for men and women to cut/bulk at? I started lifting slightly on the chubby side, and my lifts are stalling out. Don't know if I should just bulk and keep gaining strength and cut in the spring, or just cut now and get it over with. Thoughts? I'm 155 and 5'6" grill.
>>35350136
if you want to like... compete or something and you odnt care about aesthetics, then dirty bulk to like 30%BF and then burn it up to 10%
if your main concern is to look good, bouncing betweeen 8-10% and 15-18% is a safe technique
>>35350046
Yeah. Fuck those guys. Fuck you too.
1kg fatloss per week is very doable. Just watch your protein intake so you'll preserve muscle.
Here's what I do.
>Vertical Hip Raise - 4x10
>Vertical Leg Raise - 4x10
>Crunches - 4x10
>Bicycle Crunches - 4x10
Just be patient bitch. This shit takes time.
Also fuck you again.
>>35349401
Youre fat but somehow you have some kind of abs, very wierd, shitty pic doesnt help, you definitely have an adonis belt...
help me out fellow fitbros what am i looking at 20% bf? 25%?
brehs...
been chatting to a girl on tinder, tinder says she is 26 (I'm 28)
getting along really well, arranging to meet up after christmas, shit loads in common
she tells me she's actually 18...still really wants to meet up with me
why do this to me...brehs
>>35350136
General rule of thumb is to set a reasonable upper and lower bodyfat percentage limit. Cut until you hit your lower limit, bulk until you hit your upper limit. Rinse and repeat.
If you're 5'6 155, I'd recommend dieting first. A nice general range for women is ~15 - ~20%.
>>35349401
1) hanging leg raises and cable crunches are my two favorites.
2) 3x10 is probably fine.
3) if you're relatively overweight, yes.
4) Somewhere in the low twenties or so. Plenty of LBM though.
>>35348910
It would gross me out to have those big sweaty earphones on my head. No thanks.
>>35348599
If it's killing your recovery, cut it back or drop it out, especially if you're dieting. You usually have to gradually introduce HIIT to your regimen,ecrn if you're already in shape.
>>35346641
Can you progressively overload those two?
