Are home scales that can measure your bf% a scam?
Can anybody recommend a good reliable scale, and/or one that can measure body fat?
I get migrenes during workouts. Any advice on how to deal or how to prevent attacks? Not related to dehydration. I have no idea why I get them, but I need to fix it.
>>35388644
stop sucking dick
>>35388650
Any spesific dick or just yours?
The only gym in my town is planet fitness so I'm looking to set up a home gym on a budget. How would these things work?
http://www.walmart.com/ip/CAP-Strength-Power-Rack/39603695
http://www.sears.com/weider-300lb-weight-set/p-00615814000P
http://www.amazon.com/gp/product/B00NLPZGU0?keywords=rep%20fitness%20bench&qid=1451193464&ref_=sr_1_1&sr=8-1
or
http://www.amazon.com/gp/product/B00HGCJZEC/ref=ask_ql_qh_dp_hza
Any better options for each item?
>>35388557
from what I've read is that bf scales are usually incorrect ( sometimes +8% difference between different brands)
but that most of them are consistent, so if your bf% is 20 en you lose some fat, it will display 18%. the 2% difference is correct.
started working out a couple of months ago.
Always was a bit of a sweaty guy
Getting fitter but the sweating even increased..
If I do a workout in the morning, with everything I do afterwards I will immediately get hot and start sweating...
normal y/n and how to fix?
>>35389138
Tried cold shower after workout?
Should my squats be so low that I feel that I'm kind of sitting on my calves (kind of feels like resting while I'm down there) or should I not let it get that low?
I'm only 21, but I have terrible back pain from playing football/basketball all my life up until after college. What core lifts can I focus on that will put minimal pressure on my back?
>>35389310
You should discuss that with your doctor.
>>35388644
Bumping le ded thred
Should I kill myself in these last days of 2015 or give myself another year?
>>35390092
Do it on NYE
>>35390104
How? Does a big firecracker in my colon enough damage to end it?
>>35390116
Swallow it instead. That works
>>35388557
You can get callipers on eBay for a buck. Search "body fat calliper" , click buy now and sort lowest price first. It'll take about a month to arrive, but it's a buck.
>>35388644
You probably have a pinched nerve. See a proper chiropractor (one that does ART) and see if it fixes it.
>>35390175
>You probably have a pinched nerve.
I thought migrenes are related to the cardiovascular system?
what the fuck is boxing day
Any reason to use leg drive when benching if you're not ego lifting / lifting for competition?
>>35389138
I found taking 2 cal-mag at night has drastically reduced my sweating.
>>35389253
https://www.youtube.com/watch?v=bs_Ej32IYgo
https://www.youtube.com/watch?v=MQWzAs2m0ck
>>35389310
Talk to a chiro or physio. I threw my back out sitting at a desk and could barely walk. Strength training is the only thing that keeps it in check. Low weight and work on form.
>>35390188
Your spine is the highway that all your electrical signals go through. It's also spelled migraine.
http://www.echiropractic.net/what_is_a_subluxation.htm
>>35390199
>what the fuck is boxing day
The day after Christmas.
>>35390282
>Your spine is the highway that all your electrical signals go through.
Yes. I also said migraine, not head ache.
>It's also spelled migraine.
Thank you based native English speaker.
How do I get bigger wrists?
They are dainty and womanlike.
My progress is shit, isn't it?
IN 5 MONTHS
180 cm
63,3 kgs to 71 kgs
Bench: 20kg 3x5 to 3x8-12 57,5 kgs
OHP 3x5 20 kgs to 3x8-12 40 kgs
Squat 3x5 kgs to to 3x8-12 90 kgs
I don't diddy. I did Phraks greyskull LP. Squat is shit because of knee mishaps which I'm getting operated for in a month. Due to frequent stalling I went for 3x8-12 instead, which greatly helped me break a plateau. Not sure if I should switch back to 3x5 again. Pls no bully.
Will somebody still undergoing puberty (say my seventeen-year-old son) grow taller (or will his rate of growth increase) by taking test or HGH?
>>35390327
Become a trap or do an hero
>>35390297
>Thank you based native English speaker.
You're welcome.
A migraine is a severe headache. ( https://en.wikipedia.org/wiki/Migraine
)It has lots of causes, and one of them can be from your nervous system. If you look at this, you'll see that everything runs through your spine: https://en.wikipedia.org/wiki/Autonomic_nervous_system#/media/File:1503_Connections_of_the_Parasympathetic_Nervous_System.jpg
I'm not saying that it's definitely your spine, but you may want to look at it. Migraines are not fun. I used to get them. I would clench my jaws at night (not grind my teeth, just clench) and now have to wear a mouth guard at night. You can get a simple mouth guard from the pharmacy/eBay to see if it might be that. If it is, a dentist will be able to fit you with a personal one that is more comfortable.
>>35390405
>I'm not under age, mods, I swear.
>>35390419
Ok. Thanks bro.
>>35390400
Welp, its not that bad, but its not really good either.
I've been lifting for 3,5 months (the first one without actually knowing what i was doing)
Deadlift 1x5 49 kg --> 1x5 103kg
Bench press 3x5 30kg --> 3x5 65 kg
Squat 1x1 40 kg ---> 3x5 92kg
Are you counting the bar? it weights around 20kg
>>35390480
>counting the bar
Yup.
do you cook (frying pan) your chicken breasts on higher heat for a shorter time or lower heat for a longer time? what's the best way?
>>35390400
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
>>35390808
I always go lower heat longer as I've read it doesn't dry out the meat. But check these out:
https://www.youtube.com/watch?v=Jzczmi1mPTs
https://www.youtube.com/watch?v=56BK1nCc67A
https://www.youtube.com/watch?v=VBdOXL1-nUI
To get ephedrine for an EC stack, what is the best product to buy? Live in the US.
how important is stretching after a workout?
I have a wrist pain when squatting. Random Belgian muslim wrote that it can be caused by me holding bar too low - http://stronglifts.com/squat/#Wrist_Pain
Does any of you senpaitachi had this problem? How'd you solved it?
anyone got the starting ass workout? Or the revised edition?
A) Best (or favorite) brand of creatine?
B) How many calories / how much protein in a typical american pizzeria pizza slice? The results on google vary a fuckton.
>>35388557
The Withings Smart Scale is great, it connects to wi-fi and automatically records your weight. They also do a Body Analyzer, which is a scale with bf % measurement, but as >>35389087 says they're very inaccurate, if not imprecise.
>>35391603
This >>35390438
And the rest of that thread.
What are some examples of good weightlifting shoes?
>>35388644
Eat more greens, possibly reduce or increase caffeine use, take some Advil, etc.
>>35391712
Here bruh.
>>35391712
sauce?
I kinda left a protein shake out open, tastes a bit sour.
Just extreme milk choc + water. Safe right?
>>35392546
yep
>>35392546
>Safe right?
Milk goes off easily you know. But on the other hand, the bottoms of shaker bottles get sour pretty quickly.
My bench is almost as heavy as my dead lift. I cannot get over my dead lift plateau no matter how much I do it. I do have pain between my shoulder blades often even without working out. Possibly related?
is greyskull lp a good starting routine? what's even a good routine, since most people here shit on ss
>>35392604
The whey flavor counts as milk? Was about 250ml, you're right about the quickness
>>35392582
I kinda regret it
>>35392680
All of the beginners programs will yeild pretty much the same results.
Greyskull LP is pretty good, read about it and the options on the forums.
You'll hear everyone bitching and moaning about the various beginner programs, but the big ones are all pretty good. Take a look at Reg parks too.
ICF 5x5 is too time consuming and a bit harsh on recovery for some people. But it's solid.
>>35392629
That sounds ridiculous. Howmuchyabench?
>>35392775
270lbs dead lift is 315
100 lbs overweight and low muscle mass
Cant eat at a surplus obviously to gain muscle so what can I do to lose 100 lbs quickly so I can start to make gains?
Wish I was a skeleton would be so nuch easier to start from
>>35392734
thanks, here you go
>>35392798
You can gain muscle at a calorie deficit. Get to work, fatty breh. Combine cardio and lifting, and eat 500 calorie less than your TDEE.
>>35392835
claire?
>>35392838
Says my tdee is 2900 calories
How fo I gain muscle if my body is droppimg mass?
>>35392872
Eat 2400 a day then
Here's a link that explains stuff.
http://bayesianbodybuilding.com/energy-balance-myths/
>>35392872
Sorry. This one
http://bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/
>>35392057
A) the cheapest
B) not much unless you add meat
>>35392775
>>35392786
Maybe bad form? Ive never had anyone say my forms bad but its a possibility
>>35392965
>I don't know creatinine
>>35392906
>>35392872
Menno isn't a great source of nutritional information. Schoenfeld, McDonald, and Helms disagree with him on several points, including this one.
It's likely a better idea to focus on one goal (LBM gain vs fat loss) at a time.
>>35392199
On a budget: any flat soled shoes (Vans, Chuck Taylors, etc.)
Heeled shoes: Adipowers, Romaleos, etc.
>>35391674
Low or high bar squats?
>>35388557
They aren't worth the money. They're too inaccurate to be taken seriously. You're better off using a combination of scale weight and visual estimates IMO.
Is it normal for your knees to not touch when you have your feet together?
>>35393154
LONDON!
>>35393057
thank you!
>>35393154
LONDON
O
N
D
O
N
GODDAMN
>>35393154
Come 'ere fuccboi
>>35393154
Bow legged
>>35388644
Maybe bruxism or clenching teeth. This, compounded by creatine supplements, was my problem.
I want to train in boxing, but I heard it was mostly cardio. Is this true? How would it work if I just went to my local boxing gym and signed up?
Side Lats or upright rows for maximum delt gains ?
>>35393154
are you boi or gril
Why am I so fuckin weak.
I'm 6'3, started skelly ~65kg and now I'm about 80, mostly muscle I've gained (still lowish bf) and yet I'm still weak as fuck. My lifts are (kg):
Deadlift: 105 x 5
Squat: 85 x 5
Bench: 57.5 x 5
Ohp: 45 x 5
This is after like a fucking year too. Bench is probably the worst but they are all bad. Anyone else start off really bad like this and then solve it?
I'm still pretty much weaker than the average person.
Why do I always feel so tired? No matter how much sleep I get, I just feel so exhausted 24/7
>>35388557
forearms are seriously lacking compared to the rest of my arms.
for a while i'd just focus on em since i got broad shoulders naturally and big legs
what would be a good routine which would effectively target the upper/lower/width of my forearms?
>>35394104
Same here, I'm starting to wonder if I'm just broken and for some reason need 12 hours sleep every night.
>>35394104
>>35394117
Eat more, sleep more (or better), cut out caffeine.
Check b12 levels and general diet.
>>35394011
Eat more.
Olive oil shots son.
>>35393603
Side lats for now, then try to do some upright rows later on. Most people can't do them safely for various reasons.
>>35394163
..... ew
>>35390405
bumping
>>35394193
Or put it on pizza, drink sugary soda, etc.
>>35394210
Shoo kiddie anon
>be me
>do 3x a week bodyweight routine because no gym and only have a few weights
>have barbell and substitute handstandpushup-progression with barbell OHP
>barbell-ohp 3x a week 3x5
>increase weight/reps every session
>last session reach 30kg+ 10kg bar
>was kind of really hard, decide to do the same weight again and focus on the form in the next workout
>today, try the same weight again
>bar does not move at all
>can literally not even do a single rep at the same weight I was able to do 5 3 days ago
wtf? did I fuck up? is 3x ohp a week too much? can I even progress with less?
Recently started a cut. I'm having trouble making my protein mark without passing my fat intake though. Does anyone have any tips for what i could eat daily as a snack that has a nice protein count and minimal fat/carbs. (something that doesnt have to be cooked)
Is it a big deal if your knees click while squatting? No pain, but quietish clicks when you hit the bottom of your squat.
Also, when should you start using a belt to deadlift?
>>35394373
Maybe you ate less.
>>35394377
Whey protons. CVS sells their own that's solid and pretty cheap if you live in the states.
>>35394377
Whey?
How accurate are calipers? Female and overweight on bmi chart. Large breasts/hips, and I lift but not seriously at this point. Mostly kettlebell circuits every other day. I also have a semi active job that involves being on my feet 8+ hours a day as well as some lifting. I'd give myself a generous ten pounds of leeway between those things. That being said, a three point measurement (arm, thigh, belly) puts me at 24% body fat. Does that seem like it could be accurate, despite being overweight? I have been measured by a trainer as well as doing it myself. Stats are 5' 2" and 150 pounds, 40" bust, 28" waist, 42" hips
Should I cut even though I don't feel big enough yet, been lifting for 5 months and currently at about 20% bodyfat.
what do these do exactly? saw a guy spend 20 minutes warming up to squats with these and resistance bands while he was wearing compression pants and adipowers the other day.is their some super cool trick to these i dont know about?
>>35394543
It makes shit less tight and hurt less. In simple but inaccurate terms, it releases knots in your muscles. If you've never done it, it hurts like fuck, but you feel really limber after. It's particularly useful if you squat atg.
>>35394569
but do you actually recommend it? wouldn't i look like a complete dweeb warming up with these? and do you use them in between sets too? could i use them on my arms as i feel pretty stiff in my arms 3/4 in of my workout.
Hey /fit/ what do you think about starting the morning with this everyday?
https://www.joylent.eu/products/wake-up-joylent
Could be good when im cutting probably, eat this for breakfast and then wait until dinner.
Thoughts on this product?
>>35394540
You should only cut after lifting for at least a year. Trust me brah, I learned it the hard way and set myself back by months.
>>35388644
You're holding your breath and not noticing. Breathe
>>35394773
Make a protein shake and take a caffeine pill.
>>35394819
It's more than that
one protein shake - 24g of protein
this shake - 88g carbs, 45g brotein and 17g fat (it's not very much fat though)
skinnyfat here
Just started a new job that's all m anual labor
Started 30 mins of cardio/day also on treadmill
suddenly acne on butt/back
What's the relation? I never had acne troubles before.
Not severe.. a cluster of 10 or so above my crack and 5 or so on each side of my lower back
What's a good bodyweight routine? I normally just do cardio but I feel like changing it up because I'm not making much progress
>>35394773
Nope, shitty macros and lots of calories. If you're cutting just have some whey protein and coffee or tea or something. For bulking it would be ok but nearly 80g of carbs and 20g of fat is pretty shit for cutting.
>>35394917
/r/bodyweightfitness recommended routine
or
startbodyweight.com
both are ok
>>35394851
Shower more often, change underwear if there getting too nasty, and make sure your diet is fine.
>>35394917
What sort of progress do you want?
>>35394917
>I normally just do cardio
>I'm not making much progress
Here are some body weight routines you can do. After the first week, you'll be good enough to put weight on top of you to make it more challenging: Strong Lifts, Starting Strength, 5/3/1
So I'm a fat shit who's knees go during squats. I'm looking to get started, I've been lurking and posting for a while.
Should I take a routine and roll with it avoiding squats or should I just stick to cardio for a few months and THEN start a routine?
In this routine, what do you guys think about splitting it as ABxCAxBCx? Just for additional recovery time and whatnot, still 3 days between each muscle group, would it yield good results?
>>35394932
Im looking to lose at least 10 pounds by March, anything extra is a bonus
What if I'm skinnyfat and don't want to take the bulking route to fixing it? What if I just want to be slim?
current body
>>35394988
don't run, and if you can't do squats without hurting your knees, leg press is a good alternative. You should be doing squats but make sure to avoid injury first.
>>35395024
Eat maintenance until you stall
hows my workout?
I feel part of my body lacking and keep adding more exercises
except legs, I just want big legs
exercises with 3 sets are just all to failure, the ones with 6 sets have 3 warm ups and 3 to failure
Does anyone have that pic of ugly guys with big muscles?
There was the nigga of pic related in the image im looking.
>>35395299
>barber: "what can i do you for"
>"did you ever go to school with a retard"
>"say no more"
can an auchwitznigger achieve ottermode in 6 months with nothing but 2x100lb dumbells and an adjustable bench?
What exercise (and weight/reps/sets), do you do for:
- calves
- abs
- rear delts
- middle shoulder
>>35394988
How fat are we talking? Can you run?
Did you read the sticky yet?
>>35394543
http://lmgtfy.com/?q=foam+rolling+benefits
>>35394524
5'2 150 is fat
Hope that helps
>>35394405
No pain, not that big a deal. Make sure your form is on point though before shrugging it off
Does it happen with slow, controlled, pause squats? Unweighted squats?
>belt
Use a belt when you are at a weight that you have the strength to pull but your core is limiting you. That's all a belt does, allow you to lift heavier than your core currently allows by providing something to brace against
>>35394373
Diet/Sleep/Recovery
Everybody has some bad days
>>35394112
What is your current routine and what are your lifts like?
Also note wrist =/= forearm
>>35394011
Routine? Have you tried strength training, since strength is apparently your goal?
>>35395342
adjustable dumbbells obviously
>>35395288
What is your actual scheme, how often do you lift and take rest days?
Going to go ahead and say that you have no business making your own routine and should read the sticky
>>35395357
>calves
Calf raises. High reps
>abs
Planks, cable crunches, leg raises. Over 10 reps
>rear delts
Rows, face pulls, pull aparts
>>35395393
it was a program given by a PT which I've added
>legs on first day
>ATG squats (both days)
>incline bench
so the original was pic related
just AxBxAxx BxAxBxx
>>35395024
Cut hard, until you're at or near 10% body fat. Then start a slow, clean bulk. That's assuming you don't care much about getting huge, and would rather be ripped and lean. If you want to leave humanity behind, bulk hard and then cut a bit. Or just take sterons and lift, that works too.
>>35395365
I'm not massive, around 250 at 6'4. We're not talking Judge Judy participant levels of obese, I've mostly just got weak knees and if a knee goes while I'm suspending a large amount of weight, it's gonna be a bad time.
I'm considering the other anon's reply as good tho: leg press instead of squatz.
Flax seed. Do I have to grind it up in some way or can I just swallow them whole?
>>35395023
I'd just stick with cardio, bodyweight exercises won't help much with losing weight. That being said, they won't really hurt either and can be good for stability. Check out reddit's bodyweight fitness page, like the other anon said.
>>35395288
>>35395440
First off, rest times don't really matter unless you are just going for conditioning.
>ATG
Why do you have one that is not ATG is the other is so? You should not intentionally limit the depth of your squat unless you are training for powerlifting, which you are clearly not.
As a beginner, I don't think you need the leg press on top of the squats, but whatever floats your boat.
6 sets of 5-15 seems ridiculous too. 5 reps and 15 reps is a very different number, especially for a lift that is very intensive like the squat. 6x15 is just ridiculous.
Why are you doing the incline press in the smith machine? Why not just do it free weight?
You absolutely don't need 9 sets of curls. A few sets of free weight curls is fine.
Doing dips AFTER doing a tricep isolation is just stupid. Heavy/compounds first, isolations after
Again, I encourage you to read the sticky and say that, not only do you have no business making your own routine, your PT is pretty dumb too
Of course, no matter what you do as a beginner, you will make appreciable progress.
>>35395484
If you've got weak knees (as in, doctor has looked at them and told you they're fucked) then I would recommend losing weight before you start lifting heavy. Swimming and biking are both pretty easy on the knees.
I fucked mine up playing football in high school, let me know if you have any questions about training with knee problems.
>>35395484
>knee goes
What does this even mean? Are you sure you know how to perform a squat? Can you do bodyweight squats?
>large amount of weight
There is no way you should be loading up heavy if you are a beginner, especially if you are unable to perform it safely (or even properly)
>>35395529
Why can't you Google this?
Why are you even eating the flax seeds? In case of Omega 3s, there are better ways (i.e. eat fish)
>>35395543
>Why do you have one that is not ATG is the other is so
low bar is parallel, high bar is ATG
>6 sets of 5-15 seems ridiculous too
it's 3 warm ups 3 sets to failure
1x15
1x10
1x5
3xf
>Why are you doing the incline press in the smith machine?
to isolate, the upper pecs more
>Doing dips AFTER doing a tricep isolation is just stupid. Heavy/compounds first, isolations after
thanks, I just recently turned that from skull crushers to dips, really hate doing skull crushers but the dipping station is pretty low and there's no weight belt at the gym
>Again, I encourage you to read the sticky
I have
>your PT is pretty dumb too
you misunderstood the sets, do you still think it's dumb?
Dunno if you're in this threat anon, but thank you for a quick legit answer. God bless.
>>35395595
>low bar high bar
I see absolutely no reason to train both of these
Pick one style and stick to it
>sets
I see. For future reference, when sets are listed, we only list 'work sets'. Warmups are just a given and need not be listed in the workout
>to isolate the upper pecs more
But why the smith machine? Just use free weight
>PT dumb
It's not as bad as I probably made it seem, but I would still never recommend this workout to anyone. To each his own, again, pretty much anything you do as a beginner will yield gains
But I do strongly recommend you add something that will hit your hamstrings. Everybody is already quad dominant, doing squats and leg presses as your only leg work will only reinforce that
Consider deadlifts and/or leg curls
>>35395357
>- calves
Leg press calve raises and incline treadmill walking
>- abs
Fullbody crunches, ab wheel and dragon flags
>- rear delts
Band facepulls and rear dealt flys
>- middle shoulder
What the fuck do you mean by middle shoulder? If you mean lateral deltoids, pressing and lat raises are great.
My squats feel better and easier to get depth if I elevate my heels, what can I do to make it so I don't need to?
In Built Like A Badass it says, on the leg days, to do "Squat or deadlift"
would it be best to alternate between them every week or to do one of them every workout? Link to the routine if you want: http://www.scribd.com/doc/24235484/Badass-eBook#scribd
>>35395745
Read the damn program.
You pick one exercise for the whole cycle.
>>35395727
Stretch ankles and calfs, best one is where you put your foot like a foot from a wall, lean on the wall and try to touch the wall with your knee
>>35395651
thanks for your help, I'll remove the leg press
low bar works more of the glutes, hamstrings and lower back
high bar works more of the quads, abs and calves
>But why the smith machine? Just use free weight
again, it just isolates the upper pecs I'm going compounds with the dumbbells (working stabilizers) everything else is set up like that
compound + warmup
isolation
well except the triceps which I will change
>>35395727
You can buy weightlifting shoes that have a heel. Otherwise keep stretching and working on mobility
>>35395727
You need to keep the weight ON your heels to perform it safely
As anon said, stretch your ankle and achilles tendon. Have a few vids
youtube.com/watch?v=_Gwgm3s2EQ0
https://youtu.be/SxYM77pAuRw?t=1m31s
https://www.youtube.com/watch?v=uwLM5n-rYmA
>>35395765
>low bar works hamstrings
Not enough to balance the quads
>high bar works the calves
Lol no. You're doing it wrong if this is the case. Weight should be firmly on your heels or at least midfoot. Absolutely not on your toes or balls of feet
>smith machine isolates upper pecs
Again, no. Just do incline flys if this is all you want
Avoid smith machine, fixed movement patterns are not good, especially for beginners
All of the concerns and questions I've brought to you should be brought up with your PT. If he is unable to answer them with proper logic, he is a fucking idiot
I know rogue equipment is good for making a home gym; is there any particular rack, barbell, weights and bench I should grab?
Is NOFAP just a meme for low test cucks?
I tried no fap and after 4 days I started getting wet dreams. Why would anyone want this?
I just started.
How to increase stamina. I can barely finish Starting Strength after like 30 minutes before getting tired.
>>35395912
<spoiler>cardio and time</spoiler>
>>35395881
No fap is retarded
Just don't be addicted to porn
Release every now and then is perfectly healthy, any type of addiction is not
>>35395912
Are you sleeping/eating enough?
How long do you rest?
Looking to seriously cut down to 10% body fat in the next few months.
5'11 190lbs
Going to try eating 1600 kcals, intermittent fasting, and keto.
>inb4 too much restriction
>>35395948
Yes, everything homemade, try to not get too full nor immediately do exercise after eating, I wait like 40 minutes.
Currently in Winter Break so I pretty much sleep more than 8 hours.
>>35388557
not a scam, they just have a terrible margin of error
>>35395971
That's not a bad cutting plan. Don't take this the wrong way, but you look a little small for 190 at 5'11". Maybe bulk a bit more and then cut?
Critique of beginner program I wrote for gf?
What does a proper running form constitute? Should I run differently when going uphill?
>>35392859
my thought too
>>35395912
Just give it time. You will get used to the volume with training.
>>35395881
I have constant nocturnal emissions if I don't fap for a whole week... kek
And I pretty much have 0 test. I have no idea how these people manage to do nofap.
>>35395357
>calves
Standing and sitting calf raises (do both). Incline treadmill also helps.
>abs
Hanging leg raises, decline weighted crunches, dragonflags, planks
>rear delts
Take a look at this https://www.youtube.com/watch?v=Hto3Gfw7KU0
Very high quality video
- middle shoulder
For the lateral shoulders, lateral raises and overhead presses are the best. The more shoulder abduction you have during the press, the more lateral delts involvement you get - that means the dumbbell presses that start with the dumbbells on your side will work your lateral delts more than the barbell press.
>>35395342
Dedication and eating well can take you further than you think
>>35395024
There have been researches showing you can still build muscle mass even at a slight caloric deficit (around 300 kcal IIRC).
So cut and lift.
>>35394995
That routine isn't that good, and the dude in the pic was on roids.
What are some exercises that I can do to relive runners knee?
What blenders/food processors does any of you recommend?
At the moment I am using a $16 blender thingy I got from target which does an okay job, but doesn't blend oats fine enough for what I want.
I was thinking of getting a nutri ninja auto IQ, but I'm guessing I could get something better for the price...
Someone please advise. i've been lifting for about 1 month now and i've went up from 65lbs bench 1 rep max to 95lbs x3 reps. So i know i'm doing something right but i fear that i'm a retard and i'm not doing what i need. I have to say that i have had a very small injury over 6 months ago regarding my knee but its healed but there it is still swollen and i believe that there is excess fluid that needs to be drained with some big needles. Anyway i need to go to the doctor but in the meantime i really can't do any deadlifts or squats like i would like to. I would assume the position with my knees bent to aid in arching the back to get good straight form but my left knee locks out as if it is being bent beyond where it actually is.
So with that out of the way, these are some examples of what i've been doing:
dec 17
benched
95lbs 1 rep max
85lbs x2 reps
75lbs x6 reps
65lbs x10 reps
dec 20
bench
95lbs x1
all else not recorded
butterfly
50lbs x11
40lbs x10
50lbs x11
dec 22
95lbs x2
85lbs x5
75lbs x?
dumbell press
not recorded
dec 23
dips
60lbs assisted x10
not recorded
reverse flys
not recorded
dec 25 early morning
bench 95lbs x3
85lbs x5, x4, x4, x3
75lbs x6, x5
dumbell press
25lbs each arm, x9, x10, x8, x8, x8
butterfly 50lbs x10,x8,x8,x8
40lbs x10
dec 26
bench 95lbs x2
85lbs x5, x5, x3, x5, x3
dumbell press 25lbs each hand x10,x10, x10, x10, x10
butterfly 50lbs x10, x10, x10, x10 x10, x10
60lbs x2
Also with each gym day i always do the ab exercise where you suspend yourself with arms and you lift the legs to chest and i do 50 of those each time with my knees bent and brought up. In addition i do this ab crunch machine at 4lbs for 50 times. The days in between are either no gym or with assisted dips with reverse flys
>>35395992
Wish I had more pics. IRL I would say I'm not as lean as I want to be. I'm mainly trying to get rid of the fat in my mid section so I can have a more defined upper body.
I've done a lot of power lifting in the past year so I've built a bit more muscle.
I was 167 at one time for my lowest weight.
Pic related.
>>35395979
Wait 3-5mins in between sets and count your calories until you start to memorize everything a year or so later, and try to cardio a bit more.
>>35396016
Just get her on starting ass m8.
See >>35392382
>>35396035
Pls respond.
>>35396035
Rest
Foam roll IT band
Work into running gradually instead of diving in
Stretch everything
I am doing ICF for 3 months now, would PHUL lead to better mass gain?
If you couldn't train Friday would you rather take a rest day between first and second workout or go to the gym then to compensate?
>>35396098
These and PHAT are better than PHUL.
Just move the friday workout to saturday or something.
>>35388644
I dunno if you're still around...
Apply a cold compress to any sensitive bit of skin. Inner thighs, triceps, belly, lower back etc.
Grab some advice extra strength and some Tylenol. Eat max dose of both.
Get some caffeine in your system. Like, 200 mg min.
Get nicotine in you too. Smoke a cigarette or chew half a nicorette.
Try to find your triggers (using this word triggers me). A pressure change (chinook usually) gives migraines erry time. Try to avoid them if possible, if not possible hit it with all of the above as soon as you feel one coming on. It's easier to repress a migraine than it is to treat one. My gf gets hospitalized when she gets them. She ends up on a morphine drip and suppository anti-emetics.
Go see a doctor and ask for a recommendation for a specialist. Regular doctors are beyond useless at treating migraines and basically come at them as regular headaches. Find someone that knows their shit.
Good luck.
>>35396128
so you think I should swap from ICF to one of those? I do have a bigger lower body than upper and squatting 3x/week doesn't fix that. I also am a bit skinnyfat.
Gym will only be open today. tomorrow and wednesday.
>>35396062
Ok, I can see where you're coming from. You've definitely made some good gains in the past year or so. My advice would be to cut like you were planning, with a moderate deficit, IF, and low carb (or keto if you want to do it, but I'm not a personal fan). Do that till you go below 10% body fat (I'd guess you're around 15% now, so it shouldn't take too long). Then do a clean bulk up to where you want to be. If you keep your protein levels high (greater that 1g/kg bodyweight every day) you should keep decent muscle mass and strength.
>>35396067
Lot of volume don't you think? I want something that she can build strength on as well so a progression scheme is nice
>>35396188
>>35396067
Gonna keep it how it is and change it by feel. Probably just an incredibly lack of faith in her athleticism and work ethic
>>35396078
Its not from running though, im not even sure how I developed it.
>>35396022
ANSWER MY QUESTION REEEEEE
Does anyone use Syntha-6 protein here? can you snap a pic of the nutrition facts?
Any good recipes for OJ based protein shake
>>35396022
Don't hit your heel first, midfoot or ball first. Running uphill, smaller steps, lean forward a bit. Just fucking do it and figure out what works for you.
>>35396346
Sounds horrid
>>35396031
I'm the last guy you replied to, any suggestions for mass building that world work in a 2 on/1 off split? Thanks for the tips brah
I hurt my back last Tuesday, should I continue lifting as of today, or let it heal up? I notice twinges but they are manageable.
Also, coffee caramel whey, yes or no?
>>35396772
Don't do back-heavy lifts and stop immediately if you start to feel pain or anything weird. It's pretty easy to go straight to snap city if you don't rest a back injury. If it's fine, give it a few more days with lots of sleep and protein and then start working it out gently.
And I've never tried it but i've heard good things about it.
Just got some multi-vitamins at the store. Does Vitamin D3 = Vitamin D?
I'm a fat fuck, but I started working on that last month.
Anyway, the other day I noticed that my tongue looked fucked up, so I googled the symptoms. Apparently it's enlarged because I have indentations of my teeth on the side. It's called 'scalloped tongue' if you need a reference photo. Also, my tongue has a slight grayish color in the middle towards the back.
All the stuff I found points toward it being a thyroid problem, but is it something that can be fixed with proper diet and exercise or should I see a doctor?
Is it really serious?
>>35397233
Yes, it's a form of vitamin D that is easily absorbed by your body.
>>35397340
Thanks familia
>>35397324
It's probably nothing, but if you're worried about it see a doctor.
>>35395023
Can I cut by bf% in half in two months?
I'm 6'2" weigh 210lbs and about 20%
>>35397366
If you're willing to use DNP, yes. If not, no.
3x8, 5x3, 1x5 or 5x5 for deadlifts?
Has anyone tried Armistane? Thoughts?
>>35397349
It looks like this kind of.
If it doesn't sort out in a week or so I'll see a doc but is there anything I should be doing in the meantime to ameliorate it at all?
Has this happened to anyone else here?
>>35397374
I do 3x5 cuz I'm weird like that. Working well so far.
>>35397382
Try some antihistamines, like Benadryl. That could help with it. If not, IDK. I'm still in med school.
Requesting the "it was my privilege" greentext where a girl gets stuck while bench pressing. I had it but can't find it.
>>35397374
Ehh depends on what else you're doing and what your goal is. If you have a simple routine, do 5x5. If it's crammed, do 1x5. If you're only after strength, 5x3. 3x8 is pretty heavy and I'd only use it for conditioning / recovery when you're severely lacking muscle mass in the posterior chain.
Wondering if I have overtrained. Can't sleep properly, 6 hours at max and I wake up during the night. This started happening when I started working out daily and cutting.
>>35397501
not him but 5x5 would mean that you do 5 repetitions then wait a minute to recover then do 5 more and repeat for a total of 5 times? How do i find the correct weight for this? A weight at which i physically can't do more than 5 at a time? Then, say i can only do 3 sets... do i lower the weight and complete the training or do i wait and hope to recover enough between sets?
What could cause sudden sharp hip pain that shoots around the hip and down the leg, then goes away completely after half an hour rest? Trapped nerve or something?
I made a thread if more info is needed but I'd appreciate any answers.
>>35396975
>>35397397
This.
Take an anti-histamine to see if it's an allergic reaction and go to a doctor as soon as you can to have it checked out.
>>35397540
Don't work out daily.
Go fullbody 3x a week or a Push/Pull
supplements to assist with weight loss other than ec stack or dnp?
pic related
>who I would've become if i didn't start
>>35397809
Other than sterons, not really. Arguably stims like Aderall.
Do you need to sustain a caloric surplus over a longer period to build muscle mass?
E.g. would it be possible to cut for 7 days then bulk for 7 days, or do you need a longer window to see the expected results from cutting/bulking?
>>35397949
Unless you have an insanely efficient metabolism and are eating at a massive surplus and cutting at a massive deficit, no. You can't gain or lose a significant amount of muscle/fat in a week.
>>35397962
Yes I understand that the changes wouldn't be massive. But would cycling a calorie deficit and surplus in a 7day timeframe be less effective than doing 2-3 months each like many are doing?
>>35397999
Yes, it would be much less effective. Your body takes time to adapt to changing stimuli. You won't be able to effectively put on muscle or lose fat in a week. You would effectively just maintain whatever you have right now.
>>35397555
You would start with weights that are "too small" and keep adding 5-10kg per workout.
>>35397555
axb
a= number of sets
b= number of reps
5x5
5 sets
5 reps
Also trial and error is the usual way to figure out the right amount of weight to use for your workout. If you can't do the required reps at a certain weight, decrease the weight.
Also pls read the sticky. It answers your questions.
anyone else in a social environment that doesn't approve of lifting?
My family is "intellectual", they don't do sports, they are not fat, but very thin. I study an "intellectual" uni course and I'm the only one of my social circle who likes gym and lifting.
I like it, to be fit and have a great body. I am still skelly or slightly dyel for /fit standards.
All this demotivates me to work out more, since it is seen as "dumb" and "superficial" or even "pornographic" by people in my circle, also as a male image they don't approve of. It makes me feel awkward to do it...
What is your feedback and advice?
>>35398542
Leave them all behind, just because you're an "intellectual" it doesn't mean you can't want to see your body at its best or reach physical goals, exercise also helps me focus afterwards,
>>35390405
Wait till after 21 fag
>>35398542
I bet you're a sociology/psychology or literature student.
Is there a hormonal imbalance that straightens out with weightloss?
I've been cutting and have seen results. I've also been more aggressive than ever.
What's the deal with protein shakes, /fit/? I just started lifting not too long ago and I was going to buy some whey but a non-lifting friend of mine, who is an NHS nurse, told me some story about how her friend used protein shakes and ended up with some horrible, hard fat deposits around his waist that he can't get rid of.
This put me off, and it's hard to filter out the bro science from fact. Should I bother? Is it worth it? Is that story a load of bunk?
So I took an ice bath that was way to cold for about 10 mins and now I can't warm up and my lips are blue despite fucking blasting the heat at home and covering myself in blankets for half an hour.
I fucked up lol I know but am I in danger or something? My neck is stiff.
>>35399569
rip
>>35399569
collapsed lung brah.
go to ER do not pass go
>>35399622
Ok brah thanks
How can something so severe happen from a small bath
>>35399672
>
you know how you react to cold water by breathing too hard and fast. well that creates a lot pressure same as sucking too hard on crack/marijuana pipes. The thin parts of your lung then pop and start to collapse.
simple science breh
>>35397386
>>35397501
thanks brehs
>>35398542
just do what you want to do.
if they try to call you out on it ask them why they care? you're doing something you enjoy.
'intellectuals' who are not truly open minded bug the shit outta me
I need that guide for HIIT. I thought i saw one before. Anybody got it? Been running for some times now and i want to improve my 5k PR
Anybody here do the wide stance powerlifting Squat? I started doing that recently and it feels great, hitting depth is easy and the position feels stong as fuck.
Do any of you know of programs or books geared towards this form of Squat and the other judged lifts?
Also have you encountered any downsides to having widestance lowbar as your main Squat movement?
I tried asking plg but its a tripshit and troll circlejerk, they're fucking useless.
>>35388557
I haven't lifted in a month due to being a failure when I lift again what should I expect to be able to lift? 10-15% less?
Brehs in about three weeks I'll be going to this water park thing for a friend's birthday, is there anything I can do before to prepare and look better? Like idk, drink less water, eat less carbs? T-thanks.
What are the negative side-effects of alternating:
>BW routine x3
>Cardio routine x3
throughout the week (Sunday rest)?
Both routines technically call for rest days in between but I figured different objectives means shouldn't interfere much.
Am I wrong /fit/?
>>35400541
if you mean lose weight drink more water while eating less carbs and cut back calories to like -500 your daily recommended
You could also get a pump going with a short workout before the birthday party that morning
>>35400541
3 weeks?
Cut like crazy. Drop to ~1500 kcal a day, drink at least 2 L water per day and do ~20-30 min cardio (at least 120 bpm). If you can't manage that long, slow down but don't stop!
>>35400541
If you don't look like a ripped Adonis now you won't in 3 weeks, besides it's your friends birthday just get hammered with him and make some mischief you faglord.
How much energy do I burn when I go clubbing?
I'm a pretty hard dancer
>>35400621
Almost/ not enough to balance the calories from 1-2 alcoholic beverages. Any more and you can forget breaking even, any mixes with energy drinks and say bye to gains.
>>35390152
Not nessesarily. I can't remember if it was on /b/, but a guy posted pictures of himself and his whole throat area was scar tissue from a failed an hero via firecracker
>>35400645
You're pretty far off actually. Dancing hard in the heat of a club is incredibly good cardio. You can burn 1200+ calories in an hour, if you're around 180-190lbs and reasonably lean. A drink, if you're smart, is only 60-100 calories.
>>35400693
True. Although:
>Dancing for 1h straight in a hot club
Unlikely
>Being smart about drinks while clubbing
very unlikely
It can definitely net negative, but only if you're trying.
Can I stretch when I wake up and before go to bed ?
>>35400767
Yes
>>35400664
Good point. swallow some cyanide first to make sure.
Gained 2kls during Christmas :(, I live away from home and came to my parent's for the whole week and I'll be here this week also... Lots of food, sugar, bread and tasty stuff, couldn't resist (still managed to do cardio, 40-60 min/day).
Is it okay? I had been cutting for like months... went down from 99kls to 72kg (last tuesday) this year, 74kg today and still have new year celebration food and stuff. How long would it take me to recover all the weight I gain (and will gain surely) this week :(?
I'll try to stick to my cutting diet, as much as I can.
>>35400783
Thanks, I was wondering if I don't fuck up my muscles, because they are cold when doing it.
>>35400870
A short 5 min warm-up won't hurt.
>>35400843
If you stick to cutting + cardio (esp. the cardio) you'll be fine in a few weeks again.
>>35400843
Right now you're measuring water weight. You'll see the real effect in a week.
>>35400735
I usually dance for three-four hours straight. Is that really that unusual?
>>35400961
>Non-stop on the dance floor
as opposed to
>10 min
>ciggy
>drink
>15 min
>drink
>chat with girl
>10 min
>drink
>more chatting
etc etc
Yes.
>>35400961
Unless you're alone or not looking, not drinking, don't smoke and are in an outdoors festival nobody dances for '3-4 hours straight'.
Next time see how many songs you last and estimate most club songs at 2-5 min each.
That's 20-30 songs per hour btw.
>>35400987
He's takes MDMA, obviously
I'm trying to cut and accidentally went over yesterday, should I make the extra "roll over" and basically lose out on a meal or would that cause more damage?
>>35401032
Damn, forgot about recs. E's fucking fabulous.
In that case he's solid.
>>35401045
Not worth it. Accept you have fucked up and try again
Due to a bad injury I had to take two month off lifting. I had a planned 6 month bulk but only did 2 months. My cut was supposed to start in March but I obviously will not have bulked long enough so I will have to bulk for longer.
Thing is I want to be lean by the start of June so when should I start cutting if I want to lose about 10 lbs?
Dear /fit/ sempais
Background story
>fat as fatass
>go to /fit/
>do SS for half year, run, and MMA
>got STRONK
>injury
>focus on work and shit
>fat as fatass again
>too proud to return to SS/SL
>do Ice cream fitness 2 months
>no gains, no strength
what is in your opinion a good routine to lose weight, gain strenght and make some gains?
Trying Gretskull LP but i feel that is so little volume
Is Candito's good?
Should i stick to SL?
Thank you for your time to read this
>>35400947
Real effect in a positive o negative way? I already feel fat
>>35401190
When I weighed myself after Christmas I was 180 lbs and today, without eating at a deficit, I am 172. A lot of it is probably water weight.
>>35401150
So you did something that worked and then you did something that didn't work, and now you're afraid to return to doing something that looks like the stuff that actually worked for you?
Do GSLP and HAVE FAITH in the program, pal. Good things will come.
>>35401013
I don't smoke and when I dance I dance. Untill I have no energy left. And what would I be possibly looking at?
>>35401282
will do sempai :3 thanks
>>35401190
water weight will disappear quickly compared to real bf %. When you go back to normal routines you will probably find that you will shed water weight in the beginning.
Recommendation for a good yoga routine? Want to gain mobility and overall body health
>>35401136
Bamp
