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You are currently reading a thread in /fit/ - Fitness
Rest in peace old thread. Most calf raise guides I read always seem to state I need to be standing on some kind of elevated platform like a wooden board. All I have is dumbbells at home. Can I do standing calf raises without this platform and would they still be just as effective?
Just go out and do them on the curb or something
>>35997162
It's either this or join a gym and train calves on the leg press machine
how does lack of sleep affect gym performance
i get 8-10 hours most nights but last night i only got 5 1/2 hours and i wanted to go
>>35997324
Here's something you can check out: http://www.livestrong.com/article/366526-exercise-lack-of-sleep/
Seems to just mention energy levels, it affects the body's ability to recover from the workout and can affect metabolism leading to temporary weight gain
OP here. Can anyone answer the original question? Really wondering if the raised platform is necessary when doing calf raises or if I can still make decent calf gains without it.
Bulk five more lbs or cut
>>35997404
how does it work exactly though, like since i got 5 1/2 hours if i had a 3 hour nap this afternoon would I be able to have a full proper workout? or would it be the same as going as i am now?
has anyone here gone from 20% bf to 10% through diet/cardio? has it made an impact in your overall mood? I'm struggling to cut and it doesn't feel worth it.
>>35997436
I'm in the exact same shoes as you. 20% planning to cut down to 10%. Lifting, diet and some cardio. Rarely affects my mood. What keeps me going is seeing how far I've come and knowing that so long as i keep doing what I'm doing ill make it. It'll be worth it trust me. Just plan ahead. And maybe you could eat more too, could help your mood. Adjust calories/cardio as necessary
>>35997512
doing cardio (swimming) and bodyweight exercises combined with better nutrition had definitely improved my mood. I almost never even consider suicide anymore.
Would circuit training with the goal of keeping my heart rate elevated be more beneficial on a cut vs. traditional lifting? Or should I keep trying to preserve my strength?
>>35997436
Eating more carbs could help put you in a better mood. I've been cutting from over 40% bf over the the last couple years and not having enough carbs would always put me in a shitty mood, but the feeling of getting thinner is so fucking worth it.
>>35997132
Is such a calisthenic routine any good? And how many calories added to TDEE should I eat to bulk with that (obviously at a lower rate than by lifting)
>>35997132
I need advice on how to remove the last plates after the deadlift, when they are supporting the bar on the ground
been making an ass out of myself the last two times now. The second one goes easy by just pulling the bar out, but the first is a bitch
>>35997699
ive been doing this rutine combined with cardio 3 times a week, although ive been cutting while doing it. Pretty happy with my progress so far atleast.
>>35997719
Why not removing them when they are on a bench support?
>>35997132
yes, you can still do them. the platform makes it so you can drop your heels a little bit lower, where they would otherwise be on the ground again.
also, anything can be a platform. use a book, a wooden board, stairs or whatever. Anything you can stand on
>>35997753
Like Clean them up and put on rack? I don't know how yet, ripp told me to only do squat, deadlift and ohp/bench the first few weeks
>>35997719
If there's just one plate on each side just lift one side with one arm and use the other to slide the plate off
excellent way to do barbell calf raises, if your gym doesn't have a leg press or calf machines - load your bar up in the rack, place a piece of wood or some other object beneath your feet (to act as a step), take the bar on your back but carefully drape your arms over the top of the bar like an american war prisoner in japan, and grip the sides of the rack with your now free hands. you won;t have any balance issues. you'll probably have to pad the fucking hell out of the bar because in this shrugged up position your traps are gonna get crushed (i normally drape 3 or 4 folded towels over my back).
>>35997740
Exactly the same for me, but I'm tired of cutting, so I'd like to try bulking (I'm 128 lbs, 17% body fat, aiming 15 but I'm not that far and I'd like to know how much to eat to bulk with the routine)
>>35997823
A U T I S M
U
T
I
S
M
>>35997132
I'm sure you can find two old books to stand on.
>>35997428
It's much of a muchness. What way do your goals swing, slightly bigger or leaner quicker?
>>35997849
sorry, what? i'm dishing out genuinely good advice for home gym guys here. dyel?
>>35997719
It's a bit unorthodox but take all the plates off one side, then lever the bar up to leave the other sides plates nearly stacked on the ground
Is deadlifting 4x a week bad if you are alternating between heavy and light days and getting 48 hours of rest between each time doing them on a ppl programs.
>>35997922
no. as long as you leave very long rests and stop 1-2 reps shy of failure (yes it will feel too easy but it works)
>>35997432
Just go and workout, once you get in the real world you're very rarely going to have the perfect conditions for training, you just have to make do.
>>35997759
Of course. Makes perfect sense. Thanks anon
>>35997635
Swimming is awesome. Seriously. Fantastic choice of cardio anon
>>35997922
OK I just want too sure if it would be too taxing on the cns. Would it be smarter to do conventional dls on pull days and sumos on legs or does it not really matter
>>35997988
yea best feeling of the day is driving home from a swimming session with radio on max. Feelsgoodman.jpg
Are low doses of Creatine good for running "gains"? Go ahead and say I dont know what im saying(because I mostly dont), but if im getting lean gains in my legs does that mean the fat is going away with the buildup of lean gains?
>>35997882
Unfortunately i do lift, so im not sure why i even come here anymore.
My heart starts beating fast and I get short of breath after finishing a set of squats
Is this normal? Am I Zyzz reincarnated?
>>35997132
There are muscle fibers that are worked by using full ROM that aren't otherwise. Calves are hard to grow in the first place, so the extra ROM matters.
Knee is fucked and want to start lifting. Can't do SS or SL because of my knee. Should be back to normal in a few months
Anyone have any suggestions?
Fractured my jaw today, broken on both sides, i have to eat liquid shit for months, does anyonr have tips on how to stay at a healthy weight?
>>35998163
Gainer shakes. A lot of good recipes online. Sorry about the jaw. How did it happen?
>>35998163
Just watch your macros and you should be ok. If your injury prevents you from exercising you're gonna lose some mass regardless.
>>35997132
Routine for leg flexibility if I want to be able to headkick a guy and probably get knocked out?
I go to a commercial gym and they have this policy where they're only allowed to have dumbbells up to 44 kg.
Now I've always done DB rows and I love them, but I can't progress on them anymore for obvious reasons. Can I do T-bar rows and get the same effect? I really don't like BB rows.
Any exercices/training to uncreepify my smile?
When I'm laughing and not just putting on a fake smile I swear to god I look like a psycho and I freak out when I see myself.
What can I do?
>>35997422
>>35997132
It's no necessary but you lose a fair bit of the work out with one.
>>35998753
Practise holding a decent smile in front of the mirror a whole heap, muscle memory will kick in. Try not to show too much of your bottom teeth or open your mouth too wide.
How do I make it guys? I think I'm skinny fat and whenever I put on weight it goes to my stomach and it fluctuates like water weight. Not to mention any time in eating something I can't get through all of it and feel full for the next 4 hours.
>>35999053
I'm**
I suck at bodyweight exercises such as dips, pullups, chinups etc. and I'm not even fat. How can I get better at these? Which muscle groups should I strengthen? I'm open to any tips
if you could only do push ups or pull ups for upper body which would it be
I'm tall (195cm/6'5"), and am trying to put on weight. I'm around 200lbs/90kg atm but am still pretty skinny looking. I'm not willing to take steroids or whatever I'm not interested in aesthetics. I just want to be a big guy (4 u). A bane-ish physique, actually, would be just fine.
Best way to go about this? Bulking on anything and everything obviously but what can I do lifting wise? Do I need a gym or can I do just body weight stuff?
>>35999053
Eat at a surplus of 500 calories and lift hard. When you have muscle the fat won't look as bad on you so there's no reason to start by cutting (unless you're actually fat, but you said skinnyfat right). It'll take you 2-3 years to look good.
>>35999145
>bane-ish physique
>body weight stuff
LOL
>>35999144
chin ups
>>35999212
So, gym, then? Best routine for such goals?
sup brehs. is pof still the best dating website to smash high test girls? or is there something better now? pic related
If all I eat is shitty fast food, like, burger/chicken, fries, soda...which ingredient is providing me the most fiber? How am I even able to form a piece of shit eating this garbage?
how much does bf% really affect testosterone?
say I was like 15-20, would it have a significant impact?
Does diet soda ruin gains?
Alright, so all I've got is 55lbs of 5lb sandbags, a backpack, and a pullup bar.
I'm doing weighted pushups going up 5lb every other day, at 35lbs right now doing 5x5 with super strict form. Should I continue this or do something else? note I could do roughly 45 pushups with no added weight prior to starting this.
However my main question is about pullups.
I can get two sets of 5 but from the third set onwards I'm burnt after just one, Should I start doing weighted pullups too?
>>35999471
>no calories
>ruining gains
nah dude you're good
>>35999486
maybe try grease the groove method on pullups
>>35999486
try kipping or get some bands
>>35998148
Same, I fucked my knee and can't do any leg exercises.
>>35999487
Still causes insulin spikes. If you don't want diabetes I would honestly just stay away from diet soda altogether.
It tastes like shit anyways.
>>35999132
https://www.youtube.com/watch?v=mRznU6pzez0
Basically, focus on the eccentric contraction to start off. Also, assisted dips/pullup machine. Just be careful how you are balancing on that cushion.
What is a good exercise to hit lower and inner pecs beside dips and decline bench, or is that all i got to work with? I can feel my upper pecs getting nice and big but underneath my nipples is soft and flabby.
Second part of this is what exercise to hit inbetween my pecs. That gap between. I dont feel a muscle there desu. Do I just have to make the pecs big enough they eventually get closer?
Thanks.
>>35999471
Diet soda is fine. Any claims against are either unsubstantiated like "hurr durr cancer" or just very mild anyway.
>>35999618
http://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/20130412/shutterstock129969800copy.jpg
It's just one muscle. I would assume your problem is with your insertions
>>35999618
make them bigger, this will mask the problem somewhat but in the end it just depends upon your muscle origin bro
the part underneath the nipple is because you're too fat probably
>>35999145
>>35999243
Pls help
SS+GOMAD perhaps?
>>35999630
Looking at that picture Im wondering if it actually isnt the pec but right underneath it.
>>35999681
>because you're too fat probably
This is what I was hoping is the case and once I shed more off it will all look better. I feel like my nipples are turning outward little by little. Is that normal?
My chest is some bench, but lately mostly cable flies.
>>35999692
Bane didnt get his physique by doing bodyweight stuff
so yeah, go to the gym
I am considering buying a beater bar from rogue. Wise investment? I live deep in butt fuck nowhere Arkansas so the advice about going on Craigslist or whatever doesn't help me in purchasing a barbell.
>>35999741
it's very likely that too much bodyfat is the problem with your chest
do bench and try get bigger numbers, when you get to 3 plate I doubt you'll have a small chest
>>35999764
Thanks. I'll just keep at and see what happens in a while.
What 'sort' of diet would you recommend to a fatty macro-wise? How important is following a strict macro plan? Right now I'm mostly focusing on calories in calories out. My friend on the other hand is trying a keto diet.
On a similar topic, how important is the type of food you eat? If you add bacon to a keto diet and it's roughly 4.5g fat a slice, is eating two of those the direct equivalent fat-wise to eating the 9g of fat you'd find in a handful of peanuts?
Natural ways to improve test? I don't wanna do the roids
>>35999826
eating enough fats
I fucked up my leg day by not realizing my gym closes early tonight, what should I do?
What's your opinion on squat pads?
>>35999855
nothing
>>35999932
they're only for women
Can I run starting strength at only a 500-700 calorie surplus, or will I stall on my lifts?
>>35999948
that will probably already be too much and you'll gain too much fat, you probably won't stall if you keep upping calories as you gain weight
Is it too much to squat heavy high bar and do front squats light on the same day?
>>35999933
I'll make it up tomorrow morning bright and early.
I have virtually no upper body strength, no access to a gym, and no money/space where I live to have equipment. I can't even do one pushup. Will babby pushups from my knees help much or is it pointless?
If i seriously cant find a spotter and dont want to hit the bench solo is it fine to just use a chest press machine or dumbells?
How the fuck do I fix uneven hip drive on squats?
>>36000033
Why would you? 1 session isn't going to make a difference in this long term game
>>36000095
It's a different movement do for bench gains no but for overall chest gains sure
>>36000163
Keep on doing them until the lagging side catches up
>>36000055
Yeah they'll help, just keep progressing to full pushups and further
Hey /fit/ I recently got pic related, any good protein shake recipies?
How accurate is this shit for a recovering fatty with hella loose skin?
Down from 350, my navel is 38 inches but the bottom of my stomach's fat sack is closer to 41
What exactly is a skinny fat?
>>36000289
Skinny but with so little muscle mass that the amount of fat you have still makes you look chubby with a shirt off
>>36000278
220 at 5'10 is fat.
25% is probably really generous. I don't have any pics, but if I were to guess I'd say at least 30%. Probably more.
>>36000331
>220 at 5'10 is fat.
duh. That wasn't the question, friendo.
>>36000278
Got a better calculator for you:
http://www.weightrainer.net/circbf.html
Should I go and buy a jock strap to wear while working out? Over the years boxers and boxer briefs have gotten really uncomfortable in the upper thigh area.
>>36000276
pls respond
>>36000278
Something fucky is going on with the neck measurements. For some reason, if you have a thinner neck it says that you have a higher BF%, but the bigger your neck the lower it goes (and you can get a negative percentage really easily).
What do you think /fit/?
>>35997132
Currently at about 12% body fat and want to be 8% by june. Reccomendations on when to start cutting? How many miles of jogging a morning? Reccommendded meal plans. Currently 5'11" 200lbs
>>36000457
That makes sense tho.
Your neck at the thinnest point has very little body fat. It's most just neck muscle.
Thin neck = smaller frame = fat makes up more of your weight
Big neck = larger frame = less fat
>>36000478
I think that things like this are the exact reason I do not go on r/fitness
Should I do SL for a couple of months and then cut or move directly into an intermediate program and keep bulking?
>>36000478
He's a pussy.
I've had workouts make me puke (not deadlifts) and I just threw up, and continued on with the rest of my lifts.
>>36000478
puking or shitting yourself is fucking retarded
>>36000518
confirmed for never deadlifting heavy or never bulked. But I do agree on the shitting yourself part, dont fucking lift when you gotta shit
>>36000184
Do I need to stretch anything to help fix the uneven hip drive?
>>36000539
i dunno is 250kg deadlift no belt/no straps good for a natural?
fuck off moron if you're vomiting after you put down your deadlift you're a fucking retard.
>>36000184
>Yeah they'll help, just keep progressing to full pushups and further
Thanks, m8. I just went and did 17 of them and my arms felt so weak... pathetic. This is going to take awhile but it has to be done.
I've watched at least 15 different videos on how to do pendlay rows. I've practiced my form in the mirror at home. But every time I go to the gym, as soon as I try them with the bar, my form goes to shit. How do I retrain myself?
>>36000572
>e-statting
Its prob cause you havent used a belt. I have never personally vomited after heavy deadlifts but I have felt it especially after a big meal.
>>36000619
use less weight
>>36000681
I'm only lifting the bar. I can't use less weight.
>>36000728
yes you can
use dumbells
>>36000619
get someone who can do them well to train you
Is 3000 calories good than enough for bulking, I'm a pretty skinny dude at 130 pounds, 5'8"
>>36000743
read the sticky
>>36000742
I don't actually have any friends who lift. Should I just as a random person at the gym?
I tried to do pull ups today but didn't even manage one.
Is there a lift I can add to my normal routine that will get me there?
>>36000764
Lat pulldown
Kipping pullups
Negatives
>>36000764
assisted pullups
lat pulldown
How many times a week should I do curls/direct bicep work with the goal of hypertrophy in mind.
I do a strength routine 3 times a week and have been doing curls at the end of my bench days (once or twice a week)
>>36000759
yeah if you see someone doing pendlay's well or someone who is clearly a seasoned lifter, just ask them. you'll be feeding their hungry ego so they'll be happy to oblige most likely
>>36000619
Use a really light weight, with the bar at a standard height.
Rows are the easiest lift to cheat form on. I think you are probably trying to go too heavy
Post a form check
>>36000502
Do whatever you want. Your goals are your own
>>36000481
>5'11 200 lbs
>12% bf
I doubt this
>inb4 claims with no pics
>when to start cutting?
With the stats you've given (assuming actually true), at least ~8 weeks in advance. This is just a guess
>how many miles of jogging
As many as you need to maintain your calorie deficit. This question is a little alarming to go with your claims. You don't need to actaully jog at all to lose weight, although it will help
>>36000369
If it's comfortable, do whatever you want.
Tights are good to
>feels like you're wearing nothing at all
>nothing at all
>nothing at all
>>36000278
Everybody holds weight differently
BF calculators are never going to be that accurate unless you do a body composition test
Calipers and picture checks can be acceptable too
>>36000276
Whey
Water
Works every time
>>36000163
Just try your best to stay even
Make sure to stretch if you are tight or not flexible
It will fix itself over time if you try to stay even
Form checks are always helpful
>>36000095
Why can't you find a spotter?
If you go to a gym, literally ask any person (that is not in the middle of a set) 'can I get a spot?'. People are not only willing, but HAPPY to help others in this scenario
>>35999948
It's fine
>>35999932
Pointless
Literally hinders your ability to squat by creating instability
Learn how to hold the bar properly. Then once you've done it a couple times, it will cease to be uncomfortable/painful
A better question would be 'how do I hold the bar properly?'
>>35999826
Bang fat chicks
>>35999804
Eat less
Eat protein and not shit
Vegetables
Keto is mostly a meme. A simple deficit is fine
>>35999745
Why not?
Saved a lot of good recipes from /fit/ but found out I'm borderline diabetic last week. Got anything for low/no carbs?
Elevation masks: Do they increase a person's red blood cell count?
>>36000764
Pulldowns and negatives if you are strong enough
Here's a video on negatives
youtube.com/watch?v=mRznU6pzez0
>>36000778
That is fine and follows programming well
If you're doing a 3 day, make sure to hit biceps hard before the 2 consecutive rest days
Make sure to also do pulls (back) instead of just curls
>>36000055
See >>36000501
>>35999618
There is no 'inner pec'. Look up musculature (anatomy chart) and you can easily see this
Just get bigger pecs and hope your chest gap isn't too big (this is genetics/insertions and cannot be controlled)
>>35999447
Tinder is literally made for this purpose
>>35999145
Read the sticky
>>35999144
Pullups
But why the hell would you have to choose?
>>35998668
Any type of row will make you stronger at rows
>>35998098
>exercise makes heart rate increase and tires you
Fucking science
>>36000821
put oil in pan
turn up heat
wait
throw chicken breast on pan
wait
flip
wait
eat
Where do you go to show off your gains?
And don't fucking lie to me because I know you're just as vain as I am and want to show them off.
Be honest, anons.
Anyone mix whey with coffee, recommend or no?
>>36000896
To wife
>>36000901
Good with tasty vanilla flavored whey. Not so good with chocolate imo
>>36000821
Meat and vegetables and some dairy
Although I think keto is mostly a meme, I imagine you can find food and meal plans if you google 'keto diet'
>>36000866
Can't be bothered to give you a source (burden of proof not on me lel), but from what I've read about elevation masks, they're pretty much pointless
>>36000896
Go to water
>>36000935
Pools and beaches? Good idea but it's winter and I'm on the east coast.
>>36000948
There is literally no other appropriate place to take off your shirt except at home
Go to a weightlifting gym and train shirtless
If in US, probably only crossfit available
>>36000924
Shucks. I hate cardio and I have to try and run 3 miles in sub 20mins. But thanks anon.
>>36000990
What about raves and concerts?
does anyone else's dick shrink up like a micro penis when they're lifting heavy?
>>35997132
If I am cutting would I be better to do hypertrophy consisting of 70% for 3x20, or still lift my normal routine?
>>36001020
As he said, it's winter
>>36001024
Lack of blood flow to penis during exercise
2 Questions:
1. I need a simple core workout cause whenever I miss leg day and then do low back squat I feel I'm at the gates of snapcity.
What is the best core work out ? Abs and lower back.
2. I hit a plateau. Should I hypertrophy 1 month, strenght 2 month cicle ?
2a. When I hypertrophy should I bulk more than 300 cals on surplus ?
brehs how long does it take before you can do a proper hanging leg raise to where your feet come all the way up to the bar?
my core is so fucking weak that i can only bring my knees up and even with that i still swing back and forth. Also, it smashes the fuck out of my balls. I got big ol' nuts
>>36001024
Shits normal
>>36001152
1. First line doesn't make a lick of sense
Planks, GHR/hyperextensions, ab wheel, crunches
2. Pick a routine according to your goals(?) and stick to it
>>35997132
is doing upper body every other day too much frequency? or is it best to increase load if you see better results on it? or is it more likely for me to make more gains with a 4-5 day program?
Is a 500 calorie deficit too aggressive after having done a slow bulk?
So I am doing 1x5 for DL and I have been getting lowerback pain from 155 to 205. It only lasts about an hour. It is not natural to have this soreness right after doing a rep right?
Hi /fit/
I have a busy schedule on Monday so I've decided to go to the gym in the late morning till afternoon. I'm planning on making myself my lunch to take in my bag so I can eat it on the way to university rather than going home first. I'll be having salmon, brown rice and some frozen veg, all prepared the following evening before being put in the fridge over night.
I heard cooked rice refrigerated and left to stand has a chance to give you food poisoning? Would it be wise to swap out my rice for some wholegrain pasta or should I be okay?
So is GOMAD a meme? I want to put on weight, fast. I don't care about aesthetics. I just want strength and size. Obviously would be doing something like SS or greyskull as well.
Tldr is GOMAD effective?
Is a three-day PPL worth it? 3 days a week is all I have time for. Coming from SS so it would still be an increase in volume
I've just turned 18. Should I try nofap? Will it do much for me?
>>36001206
1. My back is so weak that it cannot longer keep up with the weight I load on squats. And I don't want to become a criple. thanks for the exercises.
2.>>36001152
my goal is to get bigger and lift bigger. I'm going thowards 150kg squats, 100kg bench... etc. the 1000lb club shit.
what should I do ?
>>36001549
It's food. That's all it is. Don't just out on weight as fast as possible, you will hate yourself. Your body has pretty hard limits on how much muscle it can put on in any given timeframe. Aim for a gain of a half lb a week, you'll want a 250 calorie surplus.
Any more, and it's guaranteed fat which means a longer cut and less gains. Don't rush your bulk, increase caloric intake weekly until you see a gain of around a half lb a week or 2lbs a month.
>>36000869
thx anon
What are the disadvantages of completing the SS routine over 6 days instead of 3? My work schedule doesn't give me a lot of time to complete a full routine, meet other commitments, and still get a solid night's sleep. I've found that doing only squats on Monday then completing the rest of the workout on Tuesday, when I would normally have more time, allows me to smooth out my schedule. For example, a week of SS looks like:
Monday: Squat
Tuesday: Bench press, Deadlift
Wednesday: Squat
Thursday: Overhead press, Power clean
Friday: Squat
Saturday: Bench press, Deadlift
I've asked my boss about reducing my work hours so I'll have more time, but in the interim, I find that this way, while not being ideal, works pretty well for me.
>>36001446
It's fine, keep your protein up
>>36001481
Form check
Learn to load your hamstrings
>>36001549
It's just an easy way to get calories when a decent macro and amino acid profile
You can have other calorie dense foods too
>put on weight, fast
There's really no point in overdoing it too much and putting on a bunch of fat
>>36001562
See how it goes
>still be an increase in volume
I doubt this
>>36001586
Nofap is pointless. Quit porn if you are addicted
>>36001593
Post form check
Everybodys limiting factor in the squat (and dead) is their back/core, not just you.
>>36001875
NP anon, you are welcome
If I exclusively do cardio but I continue to take protein can I still maximize fat loss without losing muscle mass?
179 lbs
bf 27%
goal
150
bf 15%
>>36002019
You'll be limiting your recovery if you basically train legs every day like this and will stall your lifts
I would argue that this wastes even more time than just putting in 1-2 hours 3x/week
I used to work 10 hour shits 6x/week of physical labour and still had time to lift (hurr other commitments durr, everybody has a life). Sounds like excuses
Whatever you think you're doing, it's not SS
>>36002099
Lifting weights is pretty much a requirement for 'cutting'. That is, losing fat whilst retaining muscle mass
It's not that big a deal if you have no gains, but why not lift weights?
This made me think of the fact that you don;t need to exercise AT ALL to lose weight/fat. Would you still be retaining muscle mass if you don't exercise at all? Because cardio will help very little with keeping that lean body mass
Can someone give me some diet plans? Like some specific foods, maybe an infographic? I don't work out much, but I want something simple that I can follow consistently to feel better and not get fat
is this bad for your shoulder joints?
trying to stop jerking it as much as I do, but I get terrible blue balls after just a few days. still have to wank a few times a week.
what can I do to help with this?
I started out lifting in november, and have gained 6 kg so far, but my weight has been stalling for three weeks now. I just got off the scale and I haven't made any weight gains again. I'm 183cm, currently eat 3000 kcals a day, do fullbody 3 times a week and cardio 2 times a week. I eat pretty healthy, no fast food, lots of rice, lots of chicken/turkey etc. What should I change?
How bad is it to superset? (Doing one set of each of your exercises back to back so you don't have to rest between them.) Working out takes to damn long, I need to cut down on my time, this seems like an effective way to do it.
>>35997422
Use your head, you get a greater ROM...When you bench is it necessary to go all the way down? Same concept.
>>36002639
No, why would it be?
But proper front rack allows for easier thoracic extension and stability and thus more weight allowed to be used
Your upper back is already going to be the limiting factor in a front squat, this grip will made it limit you even earlier
>>36002521
Pic related
Learn to cook basic things
>>36002653
Why do you want to stop? It's actually healthy to jerk off eveyr now and then
>>36002813
Trying to gain weight? Weight stalled?
Eat more. Eat more calorie dense if you have to
Think you're eating a certain amount above TDEE and still not gaining weight?
Not eating as much as you think you are, count better
>>36002832
I superset accessories to save time sometimes
Supersetting heavy compounds is just hindering performance though
>working out takes too damn long
Post current stats, goals and routine and I can tell you that you're wasting your time
OHP vs. Jerk - Whats the difference?
Are you using different muscles? Is one better than the other?
>>36002976
thanks, I'm >>36002813
so you think the workout schedule is fine by itself and the problem is in the quantity of food?
>>35997201
What the fuck do I do? I maxed out the leg press and have only been able to add more reps. I'm up at 3x40 reps now for calf raises.
>>36002984
Jerk is when you use your legs to generate momentum, OHP is when you just use your upper body and don't bend the knees at all
>>35997132
The outer side of my right knee hurts the day after squatting.
Is this from bad form?
>>36002984
Srs man? Literally google or youtube and you can see a huge difference
OHP is a strict press that uses the shoulders and tris (primarily anterior deltoids and triceps). This exercise builds excellent strength and can be done for reps
The jerk is an explosive lower body movement that is used in the clean and jerk. The prime movement is actually build from the dip (of the knees) and uses the legs to explode upwards before extending the arms up to push yourself down into your catch position (split or squat position). It is meant to be done heavy for 1 rep
You probably have no business doing a jerk. Stick to OHP. Then learn what a push press is. Then maybe you'd like to learn about cleans and jerks a few months (or more) down the line (or never)
Can't believe I actually took the time to write this out
Fucking google shit like this
>>36003003
I can't imagine how workload would be an issue.
If bulking is the goal, eat more
>>36003014
So you go to a gym? Hold DBs or a barbell on your back and step on some kind of elevation
Even the smith machine is appropriate for calf raises
>>36003063
Posting form check is the only way to be sure
Try stretching
Make sure you know the correct cues for squatting. Did you let your knees cave inwards?
How do I teach myself to do a handstand?
>>36003081
I'm making sure to keep tension outwards with my quads on my knees so they'll keep tracking over my feet, so I don't think they're caving inwards. They could be unknowingly, I'll have to keep an eye out for it.
What sorts of stretches would you suggest?
How do I post form check?
Are fat burners a meme? I'm ending my bottle of OxyElite Pro soon and I'm not sure aside from the caffeine boost that it's doing anything.
Does it actually help burn fat?
>>36003105
http://lmgtfy.com/?q=how+to+do+a+handstand
Start against a wall for support
>>36003112
Pain in a particular area can be just as easily a symptom of something else not firing correctly
For example, if you lack mobility in an ankle, the knee or hip will have to compensate.
For this reason, I'm hesitant to prescribe and particular stretch and am more willing to say stretch EVERYTHING. A personal example is that when I neglect stretching/mobility, I start to get soreness in my back. It always ends up being a tight hip flexor or hamstring for me rather than something I'm actually doing wrong (other than being lazy).
For the knee in particular though, calves, quads and hamstrings can all directly affect it. Foam rolling helps too
As for a form check, they are always useful.
The typical squat form check is from a reasonable, elevated (from the floor) angle straight sideways to you.
Additional footage from the back or front can help give a picture of your knee position too.
>>36003148
Here's a question for you, why would it help you burn fat?
Why isn't everybody in the world taking it?
>>36003153
Are there any specific examples of stretches I could do, or would something like 5 minutes cardio do as a warmup?
>>36003203
Don't static stretch before exercise
Dynamic stretches are OK before exercise and can help
The sticky contains a couple (still working) links on mobility/stretching
You should already be doing a warmup and some warmup sets of progressing weight (up to your working weight) before heavy compounds
Static stretches are fine after exercise. Do you really not know how to do basic stretches like touching your toes for hamstrings, heel planted lean towards wall for calves, etc?
Don't they teach this in school to kids?
>>36003179
Sure but my predicament comes from the fact that I'm actually losing fat so I'm worried that if I stop them it will stop or slow down significantly
>>36003148
I have yet to hear of a legal fat burner that really beats placebo. If they found one that really withstood clinical trials but didn't have the kind of side effects DNP or clen did, it'd be the next viagra in terms of explosive popularity.
>>36003233
Have you considered watching Dumbo? Especially the parts with the crow feather.
Lifting noob here with a dumb observation. After every session, I get totally dehydrated, gain about 4 lbs water weight overnight from drinking water, then lose it again just in time to repeat this in my next session.
Is this normal? Should I care?
>>36003230
All I know is not to to static stretches before exercise, so I haven't been doing them. The only
stretches I was ever taught as a kid were static stretches so I can never use what I was taught about stretching as a kid.
I'm doing warmup sets, am I supposed to be doing warmup cardio as well?
>>36003203
>>36003230 is right
You should really be doing a warm-up exercise, about 5 minutes of some kind of cardio. I like the rowing machine best, and you should be doing warm-up sets on any heavy compound. I consider the bare minimum for a 5rep set to be three warm up sets: 5reps with empty bar, 5reps with some weight, 3 reps with more weight, then the work sets.
>>36003063
Anyways, going all the way back to the original question, if it doesn't hurt until the day after squats, and it doesn't get worse, it might just be that that's where your muscles or tendons are weakest, and so the area that's being hit hardest.
I just signed up for a one year gym memebership but at the end of that year I may not be able to continue going to the gym straight away for various reasons. I want to train for strength first to get as strong as possible, but my ultimate goal is aesthetics. How long can I train for strength while still leaving myself enough time to achieve the aesthetics I want (ie athletic mode)?
For people who did starting strength, how long did you stay on it before moving on to a bro split or something?
>>36002099
You may have done the math wrong. If your current weight and body fat are 179lbs and 27%, you have 131lbs lean mass. If your goal body fat is 15%, and you manage to lose fat without losing mass (which is much easier for people than /fit/ sometimes implies, mass loss is mostly only a concern for Mister Universe contenders), your goal weight should be 154lbs.
(Math check: 154*.85 = 131)
>>36003256
Okay.
I'll finish the bottle and call it a trial run.
>>36003279
I've been doing warmup sets in increments: 3x5 bar, 2x5 1/4 5RM, 2x3 1/2 5RM, 1x2 3/4 5RM, Work Sets.
I've never used the rowing machine, would be be a good idea to learn or is the treadmill/bike a fine alternative? How light/intense should the cardio be?
Yeah, it's never until the day after sqauts and it's the same pain each time. It goes away if I have to do something physical, but it's especially painful if my leg hyperextends like if I'm putting my legs up on something.
I'm not sure what it's called, or whether it's a tendon or a ligament, but it sits on the outside of the knee and it's hard, running from about the bottom of the patella up the leg to the quads. I have a gap between my knee and that which is pretty large, could that be involved or is that normal?
When deadlifting, are my arms supposed to just be a connection the bar to my and do nothing but grip it? I'm finding myself shrugging at the top and I don't know if that's bad for the lift or not.
Time for sleep after this
>>36003233
As I implied, I doubt it will do much past a simple caffeine shot
Try an EC stack or yohimbine if you want, but a simple deficit should be fine.
>>36003262
Weight fluctuates pretty wildly throughout the day and water weight is constantly changing
Just weigh yourself when you wake up each day if you want any type of consistency, but your previous days water/sodium balance will still affect you unless you keep it in check (all about dat consistency)
>>36003269
Do whatever you need to feel ready for heavy lifts
I do a very extensive warm up when lifting in the morning
3-5 minute bike
Stretching routine loosely based on DeFranco's Agile 8/Limber 11 (was my starting point before customizing)
Warm up sets
Working weight
I would say you should probably do both, it doesn't need to take long
>>36003279
There is never a case when the actual knee hurting from squatting shouldn't be a cause from concern. He obviously didn't indicate it as muscle soreness
>>36003301
>SS
Read the book. It's a book, not a routine, pic related
As the fucking book says and anyone who 'did SS' properly will tell you, exhaust linear progression before moving on. It is literally the fastest way to make gains. Any decent beginner routine is centred around the principle of linear progression
Fuck it one more
>>36003362
Just stand up straight, normally, at the top
Do you walk around with shrugged shoulders?
As for teh arms, yeah, they're like ropes attached to the bar. Bending your elbows puts you at risk of a bicep tear and bending your wrists will fuck them up too
Just stay tight and stand up straight normally, squeeze glutes (the primary movers in the lift)
Another point on the shrugging, your lats should be engaged during the lift to help keep the bar from straying away from you (keeping it close). Engaging your lats is pretty much the opposite of shrugging
>>36003409
Thanks, mate. Sleep well.
>>36003332
Weight loss supplements are most useful as an appetite suppressant. They increase heart rate, theyre thermogenic, and help retain muscle too yes, but without the appetite suppressant factor they wouldnt be nearly as effective. Theyre not miracle drugs.
When you go off it you will have a sudden urge to put food in your mouth and thats where the normies fail but you wont because youre not a filthy casua, right?
>>35997132
I was friends with that girls sister in primary school.
>>36003458
Actually the appetite suppressant is pissing me off because I'm on a cut (imagine that) and I can barely eat what I need so I to do my lifts. I cant wait to have some appetite for my shitty little meals.
Maybe I'll want to get a pre-workout supplement after I stop tho because I'm basically using the caffeine from the fat burner for my pre-workout with my meal.
No way I'm failing man. It's not like I'll double my meals or anything.
>>36003385
>As the fucking book says and anyone who 'did SS' properly will tell you, exhaust linear progression before moving on.
Ok well can anybody tell me roughly how long they kept on with strength training before linear progression halted? I just want a general idea of how long I can expect it to take. I understand it varies from person to person
>>36003519
There's no set time. I'm no expert on the matter since I haven't reached it yet, so I'm just parroting what I've read here but:
If you're failing reps and unable to progress in weight and this continues for 3 sessions, you have to deload and start again.
Do squats activate back muscles as well as legs? If so, what muscles?
To what degree is meal timing a meme? I wake up really early and I have to go to the gym about 20 mins after I wake up, so I typically go fasted because there's nothing I can eat and digest in that time without feeling sick. Even protein shakes are too much, and my workout goes to shit. The fasted training hasn't been negatively affecting my workouts, for some reason I'm totally fine banging out my normal lifts and cardio without feeling sick or tired, but is this gonna affect my gains?
I always get some protein + carbs afterwards, but I do a relatively long session (1 hour 30 min - 2 hours depending on the day) and I'm getting paranoid that my muscles are breaking down more than they're recovering due to exercising without carbs or protein immediately in my system. Does it not matter so long as I get the sufficient amount of protein over the course of a day and my workouts are still strong?
is locking out your knees while doing leg press bad for you knees?
>>36003791
100% a meme. Mealtiming is only good to stop hunger, doesn't affect gains at all.
How much strength loss is normal to lose on a cut? my lifts are slowly creeping up but my deadlift is plummeting.
I'm now squatting more than I deadlift.
>>36003628
THATS the squat
What does /fit/ think about the alternative dumbbell stopgap programme from /r/fitness?
https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/
Is lifting twice a day on my lifting days a bad thing? I don't always have time to do all my acessory work so I come back later to do my chins & whatever else. Also is it bad to bench and OHP every workout? On bench primary days I do 80% of 5RM OHP and vice versa on OHP days.
Also I've heard of people coming back later in the day to do their lifts AGAIN. Like guys that come back on their bench day and bench again with the same or less weight. Is this actually a good thing to do?
>>36003628
Mainly the erector spinae muscle group.
>>36003791
Meal timing matters. But not to the extend that many people think.
Basically if your goal is to build muscle, you should try to make sure you have amino acids available to your body throughout the day. The reason for this is that while your body can store both carbs and fats, it has no way of storing protein, except as muscle. What this means is that if you've been training e.g. legs and haven't ingested any nutrition for a good while, your legs WILL be needing amino acids, and guess where these are going to come from when you haven't eaten? Yup, your other muscles. That's why you have to eat RELATIVELY often for OPTIMAL results.
That being said, as long as you get a solid meal every 4 to 5 hours, you should be fine. It takes a while to digest a whole food meal.
Does this mean you can't get results if you go for like 8 hours without eating? No, your total intake during a 24-hour (or longer) period is still way more important. But if you want to OPTIMIZE MUSCLE BUILDING, you will want to eat relatively frequently.
You don't have to get up in the middle of the night to eat or anything crazy like that. But it's something to keep in mind.
On a side note, I've been training first thing in the morning for years and I recommend just bringing a shake with BCAAs and a rapidly absorbed carb source such as maltodextrin to sip on during the workout. Works well and doesn't upset the stomach.
>>36003819
Debatable. But a lot of veteran lifters agree that stopping just short of lockout will keep the stress on the muscles and off the joints.
>>36003929
Your #1 priority when cutting is to try NOT to lose strength. The lift that suffers the most is usually the bench press, as it's very strongly correlated with bodyweight, regardless of whether this bw is fat or muscle.
If you're losing a lot of strength you're cutting too hard to training like an idiot. Or you've mindfucked yourself.
>>35998163
Get mchc +vit k +vit d tablets.
Mash everything up or cut it into tiny pieces and eat it like a penguin eating a fish. It's not pleasant whatever you do. Greek yogurt is great.
How much grams is a normal sized bucket of popcorn you think? Non-American sized.
>>36003960
It will work, but it's just making this needlessly complicated. There's a reason most routines are based primarily on barbell exercises. It's not that the barbell variations are more effective as a standalone exercise, but it's just so much easier to simply add a small plate on either side to the bar than to have to make the big jump to the next set of dumbbells.
In addition, due to less stabilization requirements, barbell exercises usually allow you to use slightly more weight, which again makes it a bit easier to progress (because you'll be adding a smaller % of weight).
Lastly I don't see how the routine you link to would ever be viable, seeing as a full set of dumbbells is much, much more expensive than a barbell with plates.
But yeah, it can work.
>>36004142
Lifting twice a day works really, really well IF what you're doing is basically cutting your workout in half and performing each half in a more fresh state. If however, what you're doing is that you're simply trying to do twice as much work as you should be doing, it DOES NOT work very well.
In other words, if you're a training addict who wants to train all the time, it's a bad idea. But if you're doing a sensible program and simply cutting your daily session into two, it's a good idea (although quite time consuming)
>Also is it bad to bench and OHP every workout?
Nope, it's fine. As long as you're aware that you can't have maximal performance on each lift. Which you are.
>people coming back later in the day to do their lifts AGAIN
I don't think this is something you should consider unless you're an elite level athlete.
Do you guys use any fitness app to control your progress?
>>35997132
Don't use a book. Use plates. Heel drop advice is right. Also do seated calf raises. I like to alternate on different days.
>>36004340
I have the short term memory of a retarded gold fish, so yes.
I use StrongLifts 5x5 app even do I'm doing SS and I have JEFIT ready when I move on in the next couple of months. Not sure how good JEFIT is tho.
What sort of cardio can I do if I am a chubby fuck and it's still pretty cold outside? I don't have a bike nor the money to go to a gym..
>>36004369
p90 (new or old version)
>>36004369
Burpee challenge. Goal is to be able to do 100 burpees in 5 minutes.
Day 1 you do 3 sets of 10 burpees, taking no longer than 30 seconds per set. Rest as little as possible between sets.
Add 1 rep and 3 seconds to each set each day.
When you hit 3 sets of 40 reps, start doing only 2 sets. When you hit something like 60-80 reps per set, start doing just one set.
>>36004396
Incredibly simple. Incredibly effective.
Also, you will hate life.
If I only ate 3 tilapias w/ peppers and 3 potatoes every day would I die?
Hey lads im probably too late but its worth a shot.
Started weight loss 4 months ago at 220 lbs, currently 176. I've been stuck at 176 for a few weeks now but still on a 500kcal deficit, I'm still losing an inch off my waist every week though which is fucking strange.
Also I think I've developed somewhat of an eating disorder, I hate eating now. I only see it as something that will slow down my weight loss which is retarded because food is necessary. Idk I just hate food now and feel guilty after every meal even though I'm having 3 500kcal meals :/
>>36004416
Pretty much THE ONLY THING everybody who knows anything about nutrtition can agree on, is the importance of a VARIED diet.
Would you die? No.
Would you be deficient in all kinds of shit? Yes.
>>36004422
What's your question?
>>36004441
Question was how I'm not losing weight but still losing an inch off my waist a week also was looking for opinions on the possible eating disorder
Cut my face while shaving how do I prevent scarring + make the scab less noticeable?
I need to go for a formal thing on Wednesday pls help
>>36004465
bitches dig scars breh
>>36004454
Most likely explanation is water retention. You'll likely experience a sudden drop in weight one of these days. As long as your waist line is moving in the right direction, you're burning fat with 99% certainty.
As to your eating disorder, I'm not a psychiatrist.
>>36004492
Cheers
I'm 6'1" with a 6.5" cock, is this small for my height? 22 HKV
>>36004465
This >>36004478
Get a knife and make the cut a real scar.
If im cutting, is the trip on the bike to and from the gym taking a total of 30 minutes enough cardio? I am sweaty coming to the gym and coming home. Im thinking maybe i should add some extra cardio before going home?
>>35997132
Please excuse the fact that of all the sciences, biology is the one where I'm by far the least educated. I was eating my morning Weetabix earlier (that's still a good breakfast, right?), and noticed that per 100g it contains something like 170 microgrammes of folic acid, which is something like 80% of the recommended intake. This got me thinking, how does 170 fucking microgrammes have any effect? Why does my body give any shits about such a tiny amount?
I train 6 days a week , 3 weights , 3 cardio. Eat about 3,000 calories a day.
Woke up today feeling like pure shit. Pure, pure shit. Clumsy, weak, can't even grip things well my whole CNS feels fried.
My question is, am I doing too much?
I can add an extra rest day in and just have one day an AM weight training and PM easy jog.
I didn't sleep last night , keep waking up and couldn't get warm, then if I did get warm I got too hot.
No idea what was up with me. Today is a rest day so I'm gonna stay warm take my vitamins and get loads of rest but I still feel like shit.
Felt really headachey too.
Any help??
The weights I did yesterday were squats, shoulder press and pullups.
I am kinda a retard and when I train I go balls to the walls so maybe I should drop volume and intensity a tiny bit??
I don't know. Any help appreciated.
Have some Test on me.
Is it okay to superset dips and chins? Also dips and hanging knee raises.
>>36005445
Yes.
Can I cut by just counting calories and protein? Some days it just doesn't work out for me to eat very low amounts of fat but I could still be in a deficit by eating less carbs
Is ZMA worth it? and if so what would the best product be? (I'm from Denmark, so please not something which you can only get in the states)
>>36005478
Yes, wont work as well but it's not impossible.
>>36005320
What do you eat? 3000 cal is a lot if your diet consists of chips and mc d. Also remember to drink water and some coffee.
What are your thoughts on the Bench to OHP in most of the 'novice' programs that are recommended (SS, SL, etc)? I am thinking of doing Greyskull's LP (Phrak's variant likely) and was thinking that instead of doing Bench/OHP alternating, I would treat the OHP like the deadlift. That is to say do 1 OHP set a week (Wed) and bench on MF.
The offset to this would be I would be doing chins on MF and rows on W. This would change a little of the emphasis to chest (one of my weakest areas) and less emphasis on shoulders (one of my strongest - At least according to symmetric strength).
Thoughts? Opinions?
>>35997132
I remember a guy posting about really cheap lifting shoes that were only 30$ or something.
Does anybody know what their called?
Is there any relation between soreness and gains? Some days I lift heavy and don't feel tat awesome soreness that lets me know my muscles did a lot of work. Is it okay not to feel like I did anything the next day?
New to lifting.
I've got callouses at the bases of my fingers, especially under my wedding ring, from holding weights. Is this normal?
>>36005751
There are 3 reasons that deadlifts are done for 1 set of 5 in that program (and similar ones).
1) High frequent squatting also helps drive up the deadlift even when it isn't performed much.
2) High frequent squatting and deadlifting both require your low back to be fresh, so you cannot afford to tax it too much or it will ruin other parts of the program.
3) The deadlift is very hard to recover from so volume is best kept lower.
None of these reasons apply to the OHP.
Also, overhead presses help keep your shoulders healthy by training key features such as the serratus anterior, upward rotation of the scapulae etc.
Lastly OHP is a tough lift to progress on and you can't expect much from it if you de-prioritize it.
Just something to keep in mind.
That said, your idea might still work.
>>36005818
Yes. Enjoy having the rough calloused hands of a man. When you shake hands with soft handed boys, they'll know.
>>36005715
Oats, special k cereal and skim milk , jacket potatoes and some meat. Veggies
Beans on toast. Pasta and some fish.
Eggs etc
>>36005820
I appreciate the feedback, gives me something to consider. Thanks.
>>36005817
DOMS isn't a very well understood phenomenon yet. However, know that DOMS can't really be taken as an indicator of a good workout. It's possible to have had a very productive workout without getting sore, and it's possible to be very sore without having had a productive workout.
That doesn't mean you can't be both sore and have had a good workout, but generally when you're very sore it simply means that you did something you weren't accustomed to, such as a new exercise or double your usual workload or something.
It can also mean that your recovery has been terrible - perhaps you didn't eat well, didn't sleep well or even went out drinking. All these things can make you more sore.
There's no need to fear DOMS but there's no reason to become a "DOMS hunter" either. A good rule is to "chase performance, not fatigue". It's easy to get sore if you want to. What matters is progress though.
Overhead Press: when I perform it I feel that my lower back is going to snap. I lift a relatively heavy amount of weight but in the last reps the pressure makes me feel my spine is going to crack open.
Is this a normal sign that I'm starting to stall or a deficiency in my form / back strength?
>>36005869
Excellent response, thank you.
>>36005826
Cool bonus. Now I need to make callous gains. Will take rough cleaning gloves and turn them inside out senpai.
>>36005899
Low back issues is usually because you lean back too much. Are you squeezing your glutes throughout the movement as you should? You need to clench your asscheeks so hard that if somebody were to put a piece of charcoal between them, you'd drop an 18 carat diamond.
Hey
How accurate are standard plates in a normal gym?
I just weighed three different types of 20kg plates.
One weighed 16(!) fucking kilograms.
The other weighed 18 kg.
the last weighed 20.5 kg.
Perhaps it's the weight thats off, but shit man.
How is one beer going to effect my workout tomorrow morning? today is a rest day.
>>36005686
Anybody?
