QTDDTOT - Questions that Don't Deserve Their Own Thread
The Resolutioners are Coming edition
What's a good routine to become aesthetic after months of SS?
How does someone with scoliosis safely do squats/other ass work outs
Also why the fuck do girls do this and get angry when people stare
>>35379189
>QTDDTOT
>make a thread with a question that you clearly deem it as deserving of its own thread
>>35379189
Go to texas method, if you're unaesthetic its bc you didnt lift hard or because your diet is ass. Fix those things and you'll be fine.
What accessory exercises should I add to Starting Strength, and to which days?
>>35379536
Chest flys on A day, lat pulldown on B day.
Anyone have a formula or website that I can use to calculate working up to a specific weight? I've got myself a 9 week plan to bump up my squat/dead/bench to a specific goal.
Something like this but you can input your current squat and what you want to squat to be. I like the calculator, but the weight/reps are too conservative for me I feel like I'm wasting my time.
http://www.liftcalculator.com
has anyone read the Book of Muscle by Ian King? It is much better than SS yet gets very very little attention. In the past five years iv only seen it mentioned twice.
i want to do a push/pull routine. quads on push day, hams on pull day. can i manage to do it 6 days a week with a day rest?
>>35379672
best is 4 days
also
> quads on push day, hams on pull day.
this is pretty obvious
Anyone tried ADIDAS Power Perfect II? Seems like alright mid range shoes
What do I do when I can't do any dips or pullups?
There's an assistance machine in my gym but it's a fucking enigma to me I have no idea how it's meant to be operated
>>35379689
some retards might think that i'm gonna skip legs, thats why i've pointed it out.
anyways, i''m cutting and i'm a former obese. currently 20-25 lbs overweight. when i hit gym i can burn some calories, and when i hit the gym i forget to eat shit food. i'm a weak willed shit and 6x gym will probably ensure me to stay in a deficit.
>>35379703
for pullups just use one of those strong rubber bands that are in gyms to assist you
>>35379714
I'd advise you to do 4 days and use the other days for somethig else like regular cardio or just some sport
>>35379703
1. Negatives, jump up and come down slowly.
2. Become stronger in pushing and pulling (narrow bench, lat pull down, bench dips)
3. Lose weight
>>35379725
not him but I find it very hard to train with bands becasue theydon't have aconstant resistance
I tried training one arm chins with them and it was completely useless becaasue I need more support at the end of the rep and less at the lower point
>>35379189
Look into PHAT or a generic PPL routine
As for my question; apart from sandbags, what other DIY strongman shit can I make? Should I pick up huge rocks from a nearby quarry? Should I try to find huge truck tires?
How do you incorporate dips and chins in a 4 day Texas routine? Also is my routine inspection I guess. What I'm doing atm:
Mon
>bench/OHP 5x5 90%
>chins 3x8
Tues
>squats 5x5 90%
>power cleans
>dips 3x8
Thurs
>bench/OHP 1x5
>bench/OHP 3x5 90%
>dips 3x8
Fri
>squats 1x5
>DL 1x5
>dips 3x8
Questions:
How much will heavy dips interfere with bench/OHP progress?
Should dips and chins alternate with volume and intensity like the main lifts?
Is there a general indicator of strength for dips/chins like the main lifts 1/2/3/4 plates or 1/1.5/2/2.5 bw?
pls respond
>>35379798
correction, thurs should be chins 3x8 obvs
I don't want to bulk too much. Ottermode is fine.
All natty.
Is it ok if i go for cardio once a week and the other days i get the muscle building routine ?
Basically i have excess body fat % that i want to burn away and at the same time keeping building muscle tissues. Is it possible to both get thinner and more muscular at the same time, or is my tactic just messing everything up?
comment on my routine please.
=Push 1=
Bench Press 4x6
Overhead Press 4x8
Cable Crossover 4x12
Lateral Raises 4x10
Pushdowns 4x8
=Pull 1=
V Pulldown 4x6
Barbell Row 4x8
Lat Pulldown 4x8
Face Pulls 4x10
Rope Curl 4x8
=Push 2=
Overhead Press 4x6
Bench Press 4x8
Cable Crossover 4x12
Lateral Raises 4x10
Rope Extensions 4x8
=Pull 2=
Barbell Row 4x6
Lat Pulldown 4x8
Cable Row 4x8
Face Pulls 4x10
Dumbbell Curls 4x8
=Legs=
Squat 4x6
SLDL 4x6
Leg Press 4x8
Leg Curl 4x8
6 days a week.
>>35379821
>Is it ok if i go for cardio once a week and the other days i get the muscle building routine ?
you can either lower your intake and be sure you eat enough protein or you can do some cardio and eat a bit more, your choice
> Is it possible to both get thinner and more muscular at the same time, or is my tactic just messing everything up?
if you are beginner then yes, its possible
what are your 4 go-to accessory lifts?
>>35380050
lateral raises
face pulls
rope curls
rope extensions
I reached 60 kg row on SL 5x5 and I do touch my body with the barbell without swinging my body but I dont really feel shoulder blades squeeze at the top like some people say. Is this wrong?
How can i keep myself motivated to excercise?
>>35380159
progression
>>35380159
Look in the mirror. Do you want to be in control of your future or not? You can be, but you have to make the choice to commit. When you look in the mirror, are you satisfied? Do you want to be you? When you look in the mirror 5 or 10 years from now, will you be full of regret? You have to have a long term mindset if you don't just want to look good, but be healthy in your later years. It's all about how much you want it. Also find a good program that mixes things up a bit and excites you to work out.
Can anyone help me out with finding a good cutting routine?
I was doing a P/P/L while bulking but the volume is much too high @ 1800 calories a day.
>>35380221
cutting routine should focus on keeping your sats where they are when you're on low cals so no isolations or assistance or at least as little as possible and low reps
Best (or favorite) brand of creatine?
Does anyone know approximately how many calories in a slice of pizzeria pizza? I'm getting mixed answers on google.
For basketball (i.e. explosive movements), is it better to do low reps/high weight or higher reps (around 8 or so) with lower weight?
>>35380282
Do you even know how fucking stupid question that is
To work out my arms with an accessory lift, would it be better to add curls or seated cable rows?
>>35380068
do you do anything else for your chest other that flat bench press?
>>35380299
i do cable crossovers but if i would pick 4 accessories, i wouldn't add any chest.
I got krill oil for Christmas is it worth taking or should i swap it for fish oil? Pic related
Not really a new year's kiddo here, my life just went up and shitted itself before dying around this time, so I need to take care of myself or get fucked.
Any recommendations for joint strengthening? Its going to be a while to get health insurance (just lost it, applying for Medicaid in NY), my doctors said my spondylosis and weak joints need exercise to stabilize.
Problem areas are right knee, right hip area, left shoulder, sometimes right shoulder. I used to lift and run before getting fucked and super fat, so kind of T-rex looking with a round butt strong legs but flappy upper body small arms, chest, back, etc. I have a 20' by 30' backyard to use now if it helps, living in a one bedroom apt house thing with 6 others though. Poor fag.
-will i look good when i cut?
-173cm 85kg at pic, will i look nice at say 80kg?
-Do i have enough abs for them to show when low bf or should i add some isolation?
>>35380507
>my doctors said my spondylosis and weak joints need exercise to stabilize.
Listen you faggy faggot if you have a spine condition you WILL NOT become a lifter like the people in this site. you will NEVER deadlift or squat any significant weight
what you must do is ASK YOUR DOCTOR and do ONLY what he says
his excersises will be designed to keep you healthy not to keep you aesthetic (which is a luxury for people not injured, YOU DO NOT HAVE THAT LUXURY)
go ask a doctor and stop pretending you can play with the healthy persons
>>35380514
forgot pic, here it goes
>>35380539
you won't look too different at 80. try to aim 70 kg. you are very fat. but you'll look really good.
>>35380661
what bf% you estimate?
>>35380666
24-26%
I think I damaged my left rotator cuff cause it hurts to raise my arm and such.
I'm still cutting (although with these holidays and new years I'm drinking and shit) do you guys think I can instead do cardio 3 days a week and eat 1850 calories a day which includes my deficit
Stats
5'11
168 lbs
Bodyfat 20-25%
I'll just add I've been cutting since may and over the past year and 3 months I've gone doen from 240 lbs to 168 lbs so cuttings not a problem for me
>>35380679
so if im at 26% currently youre suggesting i get to 10%.
what do you think about 1kg of fat loss per week? achievable?
>>35380711
Eat at maintenance until it heals. Call it a diet break and once you're fixed go back to a deficit
>>35380717
indeed. i'm suggesting you to go as lean as possible for further bulking attempts. i probably have less muscle mass than you with same body fat levels, and my plans are the same too. it seems like more logical to get as lean as possible before bulk for me.
I'm skinnyfat and have no intention of bulking.
I have a physical labor job, but usually have one or two of those terrible-for-you energy drinks a day.
I started using a treadmill in the back once a day, 30 minute program that does varied incline and low-moderate running speed
Is that enough? Should I be doing an hour a day? I'm asking because it's been a few days and I'm antsy to notice any fat coming off.
>>35379189
Been away for holiday and gonna see gf again tomorrow. Missed a few workouts traveling. Should I bench today and squat/DL before fucking tomorrow or squat/DL today and bench tomorrow? Running a PPL with DL on legs day.
>>35380765
i will do it
>>35380769
read the sticky / you can't outtrain a bad diet
Is gomad a meme?
>>35379703
Don't do bands. People do bands at my gym and they look like fucking idiots, especially when their foot slips (which is does) and the band goes flying.
>>35379748
Do negatives like this guy said.
https://www.youtube.com/watch?v=QjbZb2U-1b0
>>35380779
>you can't outtrain a bad diet
love this meme
me and a girl from tinder set up a date and since we live far from eachother we meet in the middle. but she doesnt want to give me her number. whats up with that?
>>35380769
>Is that enough? Should I be doing an hour a day? I'm asking because it's been a few days and I'm antsy to notice any fat coming off.
enough?
what is your goal?
to excersise for the sake of excersise?
to lose weight?
to lose fat?
to look good?
those are all different
anyway theres 7700 cals in 1 kg of fat
when you have a deficit of 7700 youll burn 1kg
burning 1kg in a week is about as fast as you can go and it gets harder the skinnier you are
tl;dr no you faggot you wont see le ebin quick snowflake results, be patient, stick to it and in a couple of months youll start to really look different.
it wont be noticeable at all in less than a couple of weeks
>>35380798
>me and a girl from tinder
k
>>35380798
>number. whats up with that?
trust issues. understably since you could be an internet autist pervert retard and you probably are too
so just try to do shit to show that youre normal and trustworthy.
>>35380806
>kg
eurocuque pls.
>>35380806
Literally says in my post, to lose fat.
Euro
Cuck
PLEASE
>>35380530
Different anon here. I have a minor lower back condition (very early stage of a spinal disc herniation - not like in pic related).
Doc said I should not deadlift and limit squats to weight not bigger than my own bodyweight.
1. What set of exercises would be the best to substitute deadlifts?
2. How to progress my squat with such limited intensity?
After hitting 3pl deadlift, I have not deadlifted for 3 months. I am progressing on OHP and bench; recently I have hit 2pl 1RM on bench press. Training without proper squats and deads kill my motivaiton, I desperately need a good substitute.
>>35380819
but I dont get why you would meet someone you wont give your number to
>>35380845
>1. What set of exercises would be the best to substitute deadlifts?
>2. How to progress my squat with such limited intensity?
youre not listening to me
you should not be in a gym at all.
Lifting is a sport for people without health conditions.
The injuries you guys have are VERY serious, if you do not follow a kinesiologist or traumatologist advice very carfeully you could get even more injured
dont believe me?
here, make a quick test, go to your gym and ask the trainers there what excersise you can do with a spine condition
ill be damned if they dont shit their pants right before they tell you to come back with a stamped doctors nothe saying what you can do
>>35380865
a phone is a more permanent attachment, a kik account can be easily erased.
If youre a creepy shitty stalker you can fuck her life with ehr phone namber
>>35380881
Thank you for your concern.
I know I will never hit big numbers. I want to lift within boundaries set by my doctor.
You know that most gym trainers are morons with a faint idea how human body works. They will shit their pants because they do not want to risk being blamed for an injury and in your place there will be other guy to milk dollars from.
Ok then my advice is this
do not take advice from anyone who is not a kinesiologist
NOT EVEN A DOCTR
NO
YOUR STONER FRIEND WHOS STRUGGLING WITH MEDSCHOOL AND ONCE SAW A PICTURE OF THE HUMAN BODY IS NOT QUALIFIED TO GIVE YOU ADVICE ON YOUR CONDITION
EVEN A COMPETENT GENERAL PHYSICIAN WILL NOT GIVE YOU ADVICE EITHER
YOU NEED TO CONSULT WITH A SPECIALIST AND REALLY PAY ATTENTION TO HIM
on dont even get me started on that hippie left wing inferior lack of force of will excuse making up crap of "medicine is too expensive"
you probably spend more on playstations that what an hmo cost and would probably be able to win a lot more moneys if you werent such a fuckup at work, so +discipline-complaint billy boy
>>35380881
I'm sorry, but as a physiotherapist, I have to disagree with some of the things you've said.
"Spinal conditions" is an extremely broad and vague term, so to say that someone with a "spinal condition" should not be lifting is just plain wrong. Whether someone has a herniated disk, multidirectional instability, ankylosing spondilitis, etc, they can -- and should -- continue to exercise. What lifts they should be performing and how, is another story, and is best determined by a physical therapist -- not a doctor. Any physical therapist worth their salt knows much, much more about the musculoskeletal system than any type of doctor (with the exception of orthopedic surgeons).
>>35379226
Bump, I have the same problem, anon
since bumping my carbs my muscles look better, and im actually more cut
can someone tell me why people advocate low carb? I feel like a fucking idiot for not hitting my carb macros before. I always got my protein but now I feel/look way better since adding good carb sources like oats/whole grains.
explain why I look better by adding carbs instead of removing them, pls.
>>35380978
>physiotherapist,
no, thats shit. A physiotherapist is not a doctor, its merely a technician which operates on the body
the real knowledge about how the bones and muscle work is had by a kinesiologist
of course that you being one like to think youre more important
but its like that shitty resentful "we nurses do all the job" kind of stuff.
You didnt do the effort to do a superior career then dont complain that more qualified people calls the shots. Life is fear, hierarchies exist for a reason and we live in a very fine working meritocracy
Im currently a fucking denigrant lazy ass and Im not taking my usual 100 base grams of protein a day, being 91 kg semifatass with a 260 kg max deadlift in a VERY good day, usually go with 210 amd mot quiet maxing more because my shitty diet I guess. so:
TL DR; Experiences with medium strenght brahs that got their shit together with daily protein goals and how much did that improved your lifts or aestethics.
I'm so weak that I get sore carrying groceries into the house and if I'm lying on my back I can't push myself into a sitting position (I have to roll onto my side).
Is this normal for someone who doesn't exercise, or do I have a problem?
>>35381015
I'm sorry, but you're simply wrong. A physical therapist/physiotherapist has far more, and specialized, training in the musculoskeletal system. Physiotherapists in Canada are required to have a Masters Degree, and the US now requires a Doctorate. A "Kinesiologist" requires far less training, and while they have a solid knowledge base on biomechanics, they know less than a well educated physiotherapist.
>>35381051
you're fat
>>35380978
I understand you do not want to take responsibility for me harming myself with your advice, but can you please come back to my original questions? >>35380845
I have already consulted physiotherapist, however I was disappointed on his lack of knowledge about lifts.
Hey guys i've been thinking about adding 1 day of swimming for dat der sweet calorie burning
is there like a good progression on how much to swim and how to increase it?
should i increase speed or time?
how much is a good starting time?
>>35379287
>strength = size meme
pls go
>>35381104
Without conducting a standard physical and lower quadrant scan, and then moving on to a lumbar spine exam, there really isn't much I can do for you -- as I'm sure you're already aware.
My only advice would be to seek out another physiotherapist who has better knowledge about lifting and manual therapy (someone who isn't going to just hook you up to a TENS or IFC machine and charge you $70).
>>35381098
Right, but is this normal fat-person weakness or do I also have some systemic issues? When I get up in the morning I can't hold a coffee cup or walk more than a few feet, sometimes I have issues holding my spine straight at the end of the day and have to lie down. Am skinnyfat fwiw, not obese.
>>35380289
bump
>>35381202
if you're just skinnyfat that doesn't seem normal
time for the doctor
What do I do once i start stagnating hard? ive been stagnating for atleast 1.5 months / 3 months spent lifting (on my bench)
everything else is progressing well. I've tried lifting 10% less and add 2.5 kg each day untill i'm back at where im stagnating, what else should I do?
I'm on the SS variation you find in the sticky
>>35381226
do oly lifts in their power variant
Can you rec me a good powerlifting program in which you work out every other day like Stronglifts? On SL now but the huge amounts of squats compared to bench and deadlift is pissing me off, not to mention all the deloading. I'm fairly busy so I wouldn't be able to go two days consecutively
>>35380725
Should I still do cardio to help with my cutting?
Is the Texas Method really that great? I've tried the workout and although it's more volume, it feels too light and easy
I just realized i walk like a bit over 6 Km distance with my dog every day (takes me in btw 1 to 2 hrs)
I do it mostly to give my dog a good walk but i wonder if im doing this every day i can be like "okay i dont need cardio" i really hate running
Would the SS program with 5 sets of 12/10/8/6/4 be as effective as the Texas Method?
Is there a difference between ephedrine and ephedra? What is the best place to get some for a cut?
>>35381296
no, thats not "cardio", that will help towards weight loss, a bit. but for strenthgetningt your heart and circulatory system you must engage in an acvitivy of moderately elevated heart pulsation for a long time
thats not intense enough
>>35381241
Modify rep ranges. Try 3x8 and see if you can progress with that, then 5x5 when you can't, then 5x3. Or you could even go with 3x8 one session, 5x5 the next, 5x3 the next.
With 5x5 and 3x8 you're increasing overall volume, which is necessary to grow after a certain point. Add assistance exercises, eat and sleep more.
If all that fails, you're ready to move on to a proper intermediate progression.
Mine is about abs, and some basic routine I can do, I have plates at home.
Still skinny faggot 6ft 1/2in ~168-169 pounds (76-77kgs).
I've read the sticky and It obviously states that abs are made in kitchen and yadayadayada,
but I am skinny, so maybe just actually hitting them separately on inbetween days could yield me some results rather quickly.
I mean what exercises could you guys suggest me to do, and give me an approximate volume per set. I am really new to lifting and shit.
Also how do you guys estimate what bf % you are. Any estimates on me ? Pic related.
How reliable are the weight limits given by manufacturers? I'm thinking of buying a bench with a rack and the description says maximum 100kg on it, which would too low for me to buy it. I'm also pretty sure I've seen people in the gym put way more on that specific model.
>>35381330
Thanks, i'll give 5x5 a try next week
What assistance should I add? I'm going to read about programming before winter break is over, but I haven't gotten started yet
>>35381338
get an app on your phone that steadily builds volume with bodyweight shit
i used "six pack by hard fox" and after 20 days was seeing serious results
Bout to cut after my first bulk, cut before the bulk too because I was fat as shit but didn't know what I was doing and kept burning myself out doing a lot of cardio and probably too much lifting for a cut.
How should I adjust my routine while on a cut? Less sets, longer breaks between?
>>35381114
no swimmers around?
>>35381338
>results rather quickly.
no, just no
>>35381374
this is false,
nothing will change your body quick
excersise and stick to it for a couple of years, that is the only sure fire way to radically alter your body
>>35381360
Dips and incline db press would be my guess for a start, but I'm no bench expert.
>>35381394
>>35381338
I understand that It wont be like in a month, but I mean in like 3-4 months of working out constantly I could see some progress, I mean I wont have to shred a ton of fat off of my belly just to get to my abs, I mean I guess I have that advantage.
>>35380790
>pic related me
>>35381384
no swimmers then?
SERlOUS QUESTlON HERE
AII the peopIe that are eating carbs an hour before their workouts and eating donuts and candies to spike insuIin, is this retarded bro science buIIshit?
ln the CBTs and stuff peopIe have been having their hoIiday snack Ieftovers before workouts to Ioad up on pre workout energy.
Does this seriousIy work? ls it for mixed cardio or something? Can't see this doing anything for Iifting.
>>35381498
carbohydrates = energy
why wouldn't this fucking work? what?
>>35381516
>Fatty
>Slow digesting (blood flow diverted)
>Cramping
At what point do I stop bulking and start cutting? Im 177 cm and 137 lbs
>>35379189
Do calipers underestimate or overestimate more as you gain weight?
I've the same caliper readings as at the start of the year but I'm a fair bit heavier. The calculators are also giving the same percentage
A) Best (or favorite) brand of creatine?
B) How many calories / how much protein in a typical pizzeria pizza slice?
>>35381272
pls
>>35381272
>>35381164
By scan do you mean x-ray? I can post it for other anons to see how small is the difference between healthy and fucked up back
>>35381645
American pizza has much more sugar and fat. An Italian pizza is roughly equal carbs to fat to protein tho certain things like buffalo mozzarella can increase the fat component for example. Cals I don't know about.
Just get unbranded bulk creatine. I've had tri creatine malate before and it worked alright but usually shit is too expensive. Unless you can get it cheap or it's vital to not have water weight added I wouldn't bother, stick with monohydrate
>>35381688
that seems like very little gym time, cant you have it over like in 30 minutes, is that an efficient routine?
>>35381579
ok, dude
>>35381688
This looks really good, thanks! Do you think it would be acceptable to substitute the chinups for more barbell rows? I'm not sure my gym has the facilities for it. Also, am I to take it that you increase the weight every time you achieve 3x5 like SL? Because from that you would be either deloading or increasing every workout.
>>35381629
When you're a lot heavier then that. gain like 10kg then cut
Is this true?
https://www.youtube.com/watch?v=XTkMNrBusgQ
>>35381357
You can put more on there for sure but I still wouldn't buy that piece of shite
1) can i get away with not isolating biceps or triceps as a begginer and then adding it as i go along? Like, are back excersises and pec excersises enough to give decent hypertrophy to biceps and triceps?
2)also, how much time do you spend at the gym?
can a routing that makes you be there 30-45 minutes there wokr?
>>35381812
Yeah pretty much. If you want more detail about what he talked about thoroughly read the sticky.
>>35380156
Maybe. Make sure you're pulling with your elbows as high as they can go, moving the bar in a vertical line
>>35380769
You have to eat well. Stop the energy drinks.
>>35381296
That's very low intensity so won't have much effect other than getting through some extra calories.
>>35381730
Depends how long you rest. I rest around 3 minutes between sets so that would be plenty of time including warmup.
>>35381857
Yes and yes. Isolation is for when you've done a compound heavy beginner routine. Lifting doesn't take that long either. Read the sticky.
>>35381857
>are back excersises and pec excersises enough to give decent hypertrophy to biceps and triceps?
No but you should do only a few isolation lifts for those muscles If you're a beginner
>also, how much time do you spend at the gym?
http://scoobysworkshop.com/workouts-must-be-an-hour-long/ read the whole thing it's pretty informative
>>35381897
>olation is for when you've done a compound heavy beginner routine
>>35381903
>you should do only a few isolation lifts for those muscles If you're a beginner
who's right?
come on fit, reach a consensus, i know this cant be a matter of opinion, give me the objective truth
Also different on workout time
>>35381272
3x5 stronglifts will probably fix the deloading problem. if it doesn't, switch to Candito LP (3 day version)
>>35381810
>10kg
That was exactly what I was thinking actually, but im kinda worried, im 62 kg now and my abs are not visible, which means I have like 15% bf, if i put on 10 kg, won't I become fat?
>>35381926
If you have really shitty abs it wont matter any way, youll have to go into aschwitz mode for them to pop out and then you wont atract any kind of girl...
if you want to look like a sissy gay twerk then ok
if not then you must grow your abs first
>>35381922
I'm on 3x5 already, not deloaded too much since going from 5x5 but I've had to once on the bench and it's frustrating taking a week and a half to get back to where I was before with no noticeable gains in between
>>35381946
rereading that sentence was really hard, let me fix it
>I'm on 3x5 already. Not deloaded too much since going from 5x5, but I've had to once on the bench. It's frustrating taking a week and a half to get back to where I was before with no noticeable gains inbetween. Maybe I should just continue with SL and never deload, taking breaks occasionally if I feel overtrained?
>>35381946
i suggest you keep doing 3x5 SL until all of your lifts stall or you are too fatigued on third day to progress. At that point switch to an intermediate program, I suggest Candito LP. If everything other than bench is progressing every work out then continue with SL to squeeze out as many beginner gains as you can.
>>35381941
Yeah i guess you're right, but it's really confusing cause i've been lifting since July, ab exercises included, and they're still not showing for some reason, I managed to get a line down my stomach before I started bulking, now it's just flat again.
I have 15%bf and want to get down to about 10%, how to do it without losing muscle?
>>35382057
eat 500 cals below mantainance while eating all the protein you need, also lift...
why do these threads even exist
Just finished up my second week of SS, what accessories should I add other than chin-ups on B day?
>>35382142
hahah little kiddo
doing "2 weeks" of anything is nothing. do at least 3 months of the same with consistency like youre not used to
and then start thinking about what to change
if not it will be one of those things you abandon
what is a good way to start up on swimming?
does swimming for an hour really burns like 700 cals like a lot of sites tell me?
How does drinking alcohol affect me when I'm cutting? Is it just calories like any other food or is it making weight loss less efficient?
I'm currently losing 1-2lbs every week even when I'm drinking 1200 calories from alcohol every weekend.
>>35382142
Read the book m8. Rip goes through when to add accessories
what can I use instead of cracker crumbs for my salmon patties to make them least calories as possible!~?!?!?!
QUICK!
>>35382184
Your bod can use alcohol for energy but it cannot store it. It also increases body temperature. So long as you don't take in other calories while drinking alcohol it's not a problem, so stay away from sweet drinks and mixers and late night fast food.
>>35382184
>Is it just calories like any other food or is it making weight loss less efficient?
it is just like calories except that it has 0% nutritional value
and that makes it much more likely that you dont get your proteins
which makes more likely youll end up losing muscle
only because you couldnt resist peer pressure, its a wonder you had willforce to even pick up a barbell
>>35381114
Start with a 500 meter swim as a warmup
Should take 10 minutes~ish
Maybe more for a novice
Then pick which you prefer; distance or sprint and focus on that
Ive been avoiding lifts that require good form like deads, squats and front row. I only do them with my more experienced friends but im on my own 80% of my workouts. How the fuck do i know if my form is good or not? Ive been wanting to start SS for a while now but this has been blocking me pretty badly.
Also is it bad to put ketchup on nearly everything you eat? Im addicted to that shit. Fuckin heinz.
How often should I deload to avoid fucking up my joints? Should i deload all my lifts at once?
Whats the most optimal way to deload?
>>35382217
>>35382228
Thanks. Yes the day that I drink I only have around 800 calories in "food" then the rest is alcohol on the night. I'll adjust so that the food is mostly protein.
Also I am fatass and have never touched a barbell in my life. No gains to lose )))
>>35382234
>distance or sprint
is sprint better for weight loss?
how do i measure sprints, take time and then see how much i can swim?
ios there any style thats better? i prefer breaststroke, cause crawl stroke is kinda hard for me still i cant get down the breathing part
What is the point in deloading when it just feels like I get back to my weight in exactly the same state as I was before? Can I go without ever deloading if I take occasional breaks from lifting for a few days to recover? (Just kind of asked this earlier but want to discuss it properly)
A) Best (or favorite) brand of creatine?
B) How many calories / how much protein in a typical american pizzeria pizza slice?
>>35382322
deloading is more about ensuring good technique
>>35382360
So if my technique is fine there's no reason to deload? I feel like I can practise form when warming up anyway.
>>35380539
regarding this picture, i know i wont look perfect until i get to 70kg at least, but do you guys think ill look at least ok if i get down to 80? (im currently 85 in that pic)
I got diagnosed as a manlet today. Went to docs, measured my height. Always thought I was 5'10. I'm now 5'9.
Best way of killing myself?
>>35382422
pretty much. im sure you are like most people in the sense that you know your body, and if you start feeling ultradrained or if you arent recovering take some extra time off or w/e
When do NYRfags start selling off their shit?
Looking to set up a home gym and figure I can get some good equipment cheap.
I have a shoulder injury which I'm trying to self-diagnose without success.
My right shoulder sometimes hurts if I use it in a wide range of motion, one of the muscles on the front of it - maybe rotator cuff - seems to be tight or something, when I do rotator cuff exercises it starts burning (not painful, though) very quickly.
The top of the scapula (the "spine" of the scapula) is slightly but significantly more prominent on that side, too. From a front view the entire shoulder also looks "pushed in" towards my body compared to the other one. I did land on it heavily (all my weight onto that side from maybe two-thirds of a storey up) two years or so ago.
Is anyone able to point me in the right direction to diagnose this? None of the conditions I've found so far seem to fit.
Full poverty mode here. I want to build a rowing machine by buying one of those resistance ropes, straping it to my doorknob and sitting on my computer chair. What resistance should I go for ? any better options that dont involve more money than this ? I dont have a skateboard
>>35382489
hang yourself. it might even stretch you a bit.
i have been doing SS for about 3 months now, should i change to a different routine now? although i still lift baby weights. 80/115/165/225
and will their be a big difference from training 3 times a week to maybe 4,5, or 6? i thought the only people who could train 6x a week were roiders because of recovery time, i always see people praise PPLPPLX on here.
>>35381516
>Thinking it's that simpIe
IoI
What are some good forms of cardio that won't destroy your cartilage like running does? I've tried swimming but I suck at it.
>>35382584
Swimming.
>>35382602
Swimming isn't intense enough at my level of ability. How about rowing?
>>35382553
What do I wear for running outdoors, specifically in cold weather?
>>35382612
>at my level of ability.
what you say is literally objectively wrong
it is one of the most caloric intensive excersises known to man...
Even if you were usain bolt you could get exherted from a good swimming routine
god damn i love owning little bitch noobs who clearly never ran a mile in their lives but try to pass off as profesional athletes.
>>35382707
running pants
running coat
I have to stop eating by myself, i mean i dont have the feeling of being satisfied/full i can eat till puking without noticing the feel of being full.
Im planning to visit my Dr. and ask of theres a problem or its all about self control...
its hard to unknowing the feel of being satisfied..
6'1 82kg ~
Should i visit my Dr or it is a waste of time?
how the fuck do I stop the bar from hitting my legs when dead lifting? It happens EVERY TIME no matter the form. Am I retarded?
>>35382864
What do you mean by 'hitting your legs'?
When is it time to start using the belt?
How is this routine for a beginner?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
>>35382916
Whenever you want.
>>35382916
when your pants fall down
>>35382890
When I stand up with it it scraps against my shins or bumps my knees hella hardcore
Any drawback in wearing a weighted vest around all day aside from looking like a tool? I've got one for 50 lbs and its not irksome since I used to weigh 400 a couple of years ago.
>>35382958
That be normal. Its supposed to be right up against your legs the whole way.
>>35382972
How badly do you hate your knees?
So when switching from SS to an intermediate routine are you supposed to go straight into it or do you take a few days off? How does the transition work?
>>35382985
but that shit hurts, senpai
300 or 500 calories over maintenance following a 3 month cut? Currently sat at around 12% body fat and while I'm aware I can get leaner than this during my next cut even if I put some body fat on now, I want to know I'm doing it wisely. I cut at 500 under maintenance over the last 3 months.
>>35382996
Wear track pants then.
>>35382996
Buy deadlift socks?
>>35383005
300
500 is just a meme, i fell for the meme ;_;
>>35382266
>How the fuck do i know if my form is good or not?
Few people start out with good form. It takes time. Start light with the weight (as recommended with SS and similar beginner programs) and try to mimic what you've seen. Watch some youtube videos, there's plenty of comparisons on there. Failing that, before you start your set, if you see someone nearby who looks like they lift heavy, ask if they can check your form. 90% of people won't mind as long as you don't go full autist and interrupt their set or interrupt them when they're amping themselves up.
> Ive been wanting to start SS for a while now but this has been blocking me pretty badly.
From experience, I'm telling you, start this shit on your next workout. You're losing time you could be developing.
>Also is it bad to put ketchup on nearly everything you eat?
Sorta. It's empty calories. Granted, it's next to nothing (15 cal for a small 15g blob). If it gets you through dull meals, go for it, but if you're burning through +100g per day, that's a fair bit of nutrition you're missing out on.
>>35382612
>Swimming isn't intense enough at my level of ability.
Fedora/10
>>35383061
Thanks brah, your sacrifice was not in vain.
>>35382987
Bump for this?
>>35379703
Is there any issue with just using less assistance on these machines gradually?
>>35379226
>>35381009
Pelvic thrusts, tho?
>>35381272
>Iow res version
IoI
>>35383452
no, that is what they are for, they are a progression
If I'm lifting for aesthetics does I matter if I go super heavy or is okay if I go a little lighter, slow down and just concentrate on best form as possible and feeling the burn in my muscle. For and examples I usually db curl like 25-30lb but today I did 4x12 with 20lb and concentrated on good form and feeling "the burn". My main goal is muscle mass. Is this a good approach or should I go heavier
I stalled at 117.5 for push press on GSLP and reset a while back to 105; worked back to 112.5 and then failed. Should I reset again and go back even further? Should I take another crack at it? Am I doing something wrong?
I failed my 5x5 for press texas method on volume day. What do?
>>35383603
Definitely back off and build up. Reaching a plateau is easy but of you back off more you'll come back even stronger. Sure it will feel dumb lifting light weights but it's worth not hitting a plateau
>>35383612
Back off in weight and build back up slowly. Ex: take away 10kg and slowly add the weight back on normally as you progress
>>35383569
"the burn" is irrelevant to progress or LBM development. It's more important to progress with good form in a chosen rep range.
should the bar scrape my shins and thighs? I deloaded to 70% and do 2x6 cause i was getting bad form
Getting up in my Deadlifts. Need a good belt so that I don't buy a ticket to Snap City.
Any recommendations?
>>35383759
http://lmgtfy.com/?q=weight+belts
>>35383808
I mean good brands, etc. you mongloid.
>>35383712
The goal is to keep the bar as close to your center of gravity as possible (midfoot). That usually involves keeping the bar as close to your shins/thighs as possible during the pull, but whether it scrapes or not depends on your anthropometry.
>>35383644
Hey thanks guy...
/fa/ here, how do I lose weight? I get the basics, calories in calories out etc, but I'm trying to not put on muscle while losing weight. I know this is probably heretical for you faggots, but how to avoid gains?
Should I get a gym membership at LA Fitness, or should I just buy an exercise bike and some free weights for my apartment?
This may sound like a dumb question but how many men in the world do you think are /fit/?
200 million?
my elbows have been hurting pretty bad for the last 2 weeks when I do any kind of lift or excersise that moves that joint, it pops quite a bit but dosnt hurt at all when doing regular activities like typing for example, only when doing physical activity, what do?
>>35383929
>how to avoid gains?
don't excersise, just diet
just out of curiosity, what is the (probably wrong) reason you want to take this approach
>>35383965
Give it a few weeks of rest. Continually aggravating an injury is just going to import the recovery time.
>>35383938
Unless you're willing to invest in a complete weight set, I'd stick with the gym membership.
>>35383929
You likely won't put on a lot of muscle in a calorie deficit. Cut the same way the sticky suggests (high protein, weight training, etc.).
>>35383994
>>35383997
I actually just read the sticky, and it was pretty helpful, but I pretty much just need to lose 5ish pounds of fat, (I'm 120 now) to achieve maximum effay, the problem is that I already have a super low body fat %.
So, I need to burn calories (by exercising of course) which is what led me here, I just wanted to make sure I wouldn't lose fat and gain muscle, which would defeat the whole purpose of the exercise (achieving maximum effay body)
The only form of exercise I'm really familiar with is running, does it actually matter when you're trying to burn calories, or should I lift weights as >>35383997 suggested?
>>35384047
what i mean is, what is your real goal?
to look pretty?
whatever it is im sure youre misleading yourself about what will happen with your body
oh and also tell me age and sex
>>35384047
>The only form of exercise I'm really familiar with is running, does it actually matter when you're trying to burn calories, or should I lift weights as >>35383997 suggested?
also, yes, to burn calories just run, caloreis are burned by any excersise..
but also remember, you wont get one inch of muscle if you dont try. its hard for people who put their minds to it, so dont worry, youre not gonna get accidentally swole
Been lifting 3 months, appetite hasn't increased much so it's still a struggle to hit my calories and I've only gained like 2kgs. If I get the rest of my calories from milk will that be okay? Like 1 litre of milk a day
>>35384070
Long as you're not lactose intolerant and ou're eating enough to get your nutrition in. A lot of big lifters like to get their calories from milk.
>>35384063
>what is your real goal?
As I said, achieve maximum effay aesthetic.
>whatever it is im sure youre misleading yourself about what will happen with your body
I'm going to become thin as fuck and wear SLP errday
>youre not gonna get accidentally swole
I'll take your word for it, but if I have to buy new jeans I'm going to be salty as fuck. Reminder that what you may consider tiny gains will matter in this scenario.
>>35384092
Sweet. I need to get more serious with getting my calories but it's hard when you get full easily.
Semi relatedly, does anyone know if drinking a lot of water with meals or through the day expands the stomach? It kinda just makes me not hungry
>>35384123
It might do so over time, but it'd be a longterm thing. I've heard of professional eaters doing something similar to improve stomach size, but that was more chug-and-purge than just downing it.
>>35384120
you wont get any gains in that scenario
also: if you want to be a cum slurping faggot sissy boy you should train some legs and ass.
are you going for faggot mode or awschwitz mod?
but ok then
>>35384180
auschwitz obviously, traps are not /fa/
Thanks for help, enjoy your picking things up and putting them down.
>>35384205
Then crazy strict diet and no excersise at all is the way to go. Godspeed semen ingester
What's a good substitute for a weight bench set? Dumbbells or kettlebells?
I got a small apartment and it can't fit in it.
What would be the best total body beginner routine for an 18 year old guy who has been doing calisthenics for about a year? I'm probably at around 10-12% bf, 6 tall', and 150-160 lbs.
This girl became really close to me over the years and one day she took me to the movies. I took off my hoodie and put it over me and then I slowly (very slowly) unzipped my pants and started jerking off, thinking about her. She was a seat over and after I came I asked her if she was cold. I let her use my sweater. Should I feel bad? srs
Should I be cutting body weight as a 19 year old? Will it affect my development?
>>35384371
Depends, bodyfat no. Protein will increase height
>>35384312
No
>>35384283
Ppl imo, depends on your goals
Foam roll before or after workout? Or both?
First time going to a gym in January. This isn't a question but I'm scared and anxious.
Any words of advice?
What is a recomp and how do I go about doing it?
If I go for a eat-everything-bulk to a eat-chicken-and-a-shake-a-day cut, will it be faster then trying to gain strength than leanbulking?
>>35384424
Don't overthink it. Everyone does and no one ought to. Got a goal in mind?
>>35379655
Ordered. Thanks anon.
>>35382563
bump, some people say to get off a starting program at the 3 month mark. but i still havent gone through my novice gains.
>>35384283
How many days a week are you willing to go to the gym?
I'm doing Lane Norton's PHAT. It's a 5 day split but has strength training and hypertrophy work. It's not recommended for beginners but can be modified for noobs.
>>35384312
Nah man, let her get used to smelling your pheromones. Soon she'll become addicted to your natural nut scent.
>>35384461
6 months of SS and then try something more specialized for aesthetics. Sounds good? Wiki says it's good, I think.
>>35384407
I want to increase strength and gain mass equally. I also plan on doing HIIT or some other sort of cardio.
>got $50 Sportchek giftcard from brother
>don't shop there that often so not sure what to get
thinking about some new shoes. what's the best lifting shoe other than Adipowers?
>>35384500
Sounds good. Anything you're unsure about exactly?
>>35384536
adipowers and romaleos are basically top tier, dont think there are any other that are better than these. or just get a belt or just spend it all on over priced protein bars they have.
>>35384542
Yes, kinda. Will I need a spotter or ask people for help? Benchpress is looking scary if I have to ask a random person to spot for me.
>finally hit 235 for 5x5 today on bench
>got a girl to send me nudes for the first time in my life today as well
A-am I fucking making it finally?!?
>>35384566
thing is, Adipowers are like $160 there even with boxing day, whereas on the Adidas site, they're like $120 with the 30% student discount
>>35384571
It's ok. Most, if not all people are glad to help out. Just ask someone who looks like they know what they're doing if they can spot you between their sets. I have never had anyone refuse.
>>35384571
>spotter
nah, I don't use a spotter unless I'm going for a new PR and there's a lot of people there. at babby weight, it's virtually impossible to hurt yourself. learn how to roll the bar off, it's a great skill and will make bench press so much safer
>>35379693
Wait a bit, you'll get the adipowers for cheap soon. I imagine they'll release a new model of lifting shoes for the Olympics.
Some days when I'm walking my left ankle bothers me. I didn't lift during break and it didn't bother me but I benched last night and it was bothering me again this morning, is that a coincidence or what is wrong with my ankle?
Would it be wise to start Boring But Big routine inmediately after completing Starting Strength?
I see most people advocating the Texas Method or Bill Star's 5 x 5.
I just want a staightforward routine to follow for another 6-12 months before I begin a combat sport and start to think about cutting
Is this infograph legit or is it just a meme?
>>35384696
honestly 531 is so shit. run westside breh
>>35384724
>Neila Rey
Its made for DYELs so they feel like they're being healthy and doing legitimate exercise when they take their 10 minute breaks from a sedentary lifestyle.
>>35384696
You could do that.
But you'll probably want to push closer to failure on the main sets and up the effort on the assistance work compared to what Wendler recommends. He sometimes forgets that most people doing his program aren't as strong or beat up as he is.
>>35379226
You squat and dead. You start slow and gradually build up.
Source: 260kg squatter.
If I subsist off of rice, beans, chicken, and multivitamins with a deficit of 600 calories adjusted each week to continuously maintain this deficit for about 6 months, then lessened to a 400 calorie deficit for 4 months, is it possible for me to drop from 325 to around 260 or 250 within 10 months? Poor fag so that is literally all I eat. If my parents get it, I might snack on fruit or veggies, raw.
>>35384921
Should probably mention my RMR is about 2545, and I have a fucked back and joints, so the only exercise I do is low impact aerobic, stretches, etc. stand at about 6'1''
>>35384921
If you CONSISTENTLY stick to that, no fake ass 6kcal cheat days, then yeah I think it's pretty attainable. Add in some cardio and you're even better. You can swim or cycle pretty easy with bad joints, but if that's too much you can just walk. I believe in you bro, you can do it.
