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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
New thread since old one hit 300+
Is it detrimental to do cardio on consecutive days?
What should be the angle of elbows on dumbbell bench press? I've seen many jacked guys doing it just to 90 degrees, so I'm wondering if it's bad to go lower. Normally I would almost touch the chest with the inner "plates".
>>36383755
how to fix lumbar lordosis and kyphosis?
>>36383755
what can i do while cardio? it' so fucking boring and music isn't enough for two hours
>>36383860
>Caucasian bears
The white devil is at it again!
>>36383886
Run outside
>>36383886
Or start cycling. You can actually get some fun speed and sightsee world.
>>36383755
Is the 1/2/3/4 standard for strength 1RM or for Reps?
>>36383981
This fucking question
didn't have time to workout today, if i eat dinner now, how much should i wait before hitting the gym?
I just partied with this girl this weekend and it seemed like we had a good time. But today I check my twitter and see she unfollowed me. Am I fucked?
How is this for a push-pull-legs-full body routine?
Also, should I switch hack squat machine for more barbell squats (after doing 5x5)? I want juicy thighs.
>>36383932
>>36383979
no bicycle, and i live in a dangerous neighborhood
Will feeder workouts work if i'm natty? Or will it be counter-productive?
What are the highest reps you should do if you're natty?
This is a question I feel stupid for asking but cannot find an answer for anywhere else
When curling, should any part of my upper arm be touching my side? Like, should it be tucked in at all, or should there be somewhat of a gap between my upper arm and my waist/side?
Asking because I feel it could be detrimental to lift consistently with my arm touching my side
so long story short, i have no money groceries this week, and will be eating toast and ramen for the duration of it. is it even worth going to the gym, will i get anything out of it?
>>36384229
acquire currency
>>36384009
I usually wait 45 minutes
>>36384111
Ah sorry man, honestly just embrace the fact you're running, yeah it's boring but focus on it and push through it
>>36384258
my debit card has been compromised, and it's gonna take a week for them to ship a new one
can't get the money out because it's not in an actual bank account, it's through my employer, as i was to lazy to set up my direct deposit to an account
>>36384301
U r dumb. Talk to your employer and tell them your situation. I'm sure they'll do something for you
I went to the gym yesterday and hit the bench, after having warmed up with incline dumbbell,
but as soon as I did my first rep I felt a sharp pain in my armpit and I put the bar back. after that I just went home completely demotivated
anyone have experience with this?
I read somewhere that doing (weighed) pullups and chinups from a dead hang is bad for your rotator cuff. Is there any truth to this?
My gym has a trap bar that I use to deadlift with? Should I just use a regular bar? Is it bad to use the trap bar?
Also when I squat I use the squat bar. Same deal here. I assume it is but is it alright to use the squat bar?
does lifting weights burn a significant amount of calories? also i started out at 305 lbs and you guys told me that i was so fat that i could easily have a 1000 calorie per day deficit, i'm at 250 now, should i stick with the 1000 deficit or let it slowly work itself back to even? i'm at 1800 per day now.
thanks for any replies
>>36383850
If you don't change the angle of your elbows during the lift you're doing flyes m80.
>>36384361
I got myself a pullap bar week ago, so I was all excited by this new toy and spent half of the day dead hanging and pulling up. As a result, I haven't worked out for a week already due to shoulder/rotator cuff issues that apparently I got that day. So yeah, be careful with these.
>>36384407
Normal deads are better than trap bar deads. However, the trap bad is not necessarily bad.
Also, what is a squat bar specifically?
Should I do shrugs and work my traps on shoulder day or back day?
Also is it bad to do dips x3 a week to work tris on arm day, chest on chest day and delts on shoulder day?
>>36384440
No, I'm just bending my elbow below 90 degrees. As I said, I'm touching my chest with dumbbells at lowest point.
>>36383886
Listen to audiobooks.
https://m.youtube.com/watch?v=T0AW2BdDxhw
Is there anything more pathetic than puas.
>>36384481
I would recommend not going below 90. There's more potential for shoulder injury at that point.
>>36384422
Try 750 until you get to 200 then 500. If nothing else you'll learn how your body uses it's energy.
>>36384305
pls no bully, i got fired but the money is still in through them, and when i call them, i just get sent to some tech service in india that tells me i just have to wait. now can i get an answer to my original question senpai?
>>36383886
why are you doing 2 hours of cardio? thats a little too much unless youre training for a marathon
>>36384457
Also known as the safety bar.
>>36384587
thanks buddy! i appreciate the input
>>36384610
Are you trying to lose weight or gain weight?
>>36384648
I was wondering whether you meant the safety bar or a cambered bar.
There's not really much problem with using the safety bar, don't worry m8.
>>36384681
gain weight
>>36384693
Well I won't say it's pointless, training your muscles is always a positive thing, but you likely won't make big gains.
How long have you been lifting?
>>36384723
about eight months now, though progress has been slow as i have a nerve damaged shoulder, 6'0, 170lbs
>>36384407
No you fool! You should never squat with the squat bar!
Is rope jumping a good cardio exercice for fat loss ?
>>36384749
It's been a long time since I started so I don't remember how long noob gains last. I'd say it's worth going if for no other reason that to keep the habit.
People ask a lot how to stay motivated, but motivation is a tricky thing to keep. Discipline is much easier. It's much easier to just make going to the gym a habit like showering than it is to psyche yourself up for it every day.
>>36384111
I run quite a lot for /fit/ standards and I listen to podcasts if the run is not an intense workout.
>>36384881
thanks for the tip
>>36383755
Alright senpai, had motorcycle accident in the 11th of February, I hit with my knee on the car at 50km/h or bit more and left a nasty bump on the car
didnt break knee nor ligaments(thank you ripetoe)
I've had a lot of x-rays and stuff and the result is that I have a bone density/focus sclerotic on the knee(using google translator on those names) on the metaphyseal femoral and metaphyseal tibial external
been out of lifting for 1 month and 1 week, the doc said I have MINIMUM 6 weeks of resting, so no bending knee much, no bending inward and no pressure on it.
I asked him if I could still do upperbody stuff and he said yeah as long as i dont put pressure on the right knee which I come here for help
I was doing compounds + acessories routine, so do I just keep doing it except no more sqauts, deadlifts and OHP? and basically pass all the standing exercises to sitting?
I was getting shredded after a long bulk and then this happened stalling my progress so hard
stil want to have that dere six pack for summer and the size I was managing to maintain
>>36385065
I think you can probably up the intensity or volume, or both, if you don't do any lower at all. Try it and see how it feels
>>36385342
yeah didnt even remember about it
Guess i'll check my strength levels, go back to my max 3x5 and then play around with volume, intensity and weight
My parents say I have "barely any" belly fat despite me being at roughly 20% bf.
I want to look shredded yet they say I'm fine, what do /fit/?
Why is it always estrogen in the food supply. Where the fuck is all the testosterone filled food
>"hurr don't drink milk it's filled with estrogen and chemicals."
>"soy sauce contains estrogen so be careful when putting it on yur food"
wtf
>>36385783
Don't listen to your parents? How is that a fucking question.
I'm trying to figure out my fucking bodyfat.
I'm too fat for calipers (I keep trying and I swear it's impossible to get a measurement. Also have no one to help me with it). I do have a good tape measure, but all of the calculator sites give me wildly different answers. It's fucking infuriating.
>>36383886
do hiit. Or listen to podcasts. Podcasts are great for cardio.
>>36383886
>two hours
What cardio can you possibly be doing for two fucking hours
>>36385832
Ignore them. Unless you're seriously gouging those foods it won't have an effect on you.
>>36385899
If you're too fat for calipers, then there isn't any reason to know your bodyfat.
How quickly can muscle atrophy after injury? I've been out of the gym 3 weeks with a trap injury and I swear my tricep on that side is considerably smaller now.
just picked up some sweet potatos(the orange kind) for the first time
gib recipes pls
preferably involving cooking them in the oven
tenks in advance
>>36384610
Well if you can't get the money, go searching for places that give out free food, like those folks that donate stuff from canned food drives, or go to a food bank. http://www.feedingamerica.org/find-your-local-foodbank/?referrer=https://www.google.com/
How do I maintain muscle and possibly increase my lifts (like 0.5kg here and there) whilst on a cut?
I'm having trouble sleeping because of sertraline. But if I take it in the morning, I'm irritable in the day. What do I do?
![elliptical-vs-treadmill-4[1].jpg](https://i.imgur.com/rudq41Q.jpg "elliptical-vs-treadmill-4[1].jpg")
>>36384482
>>36384964
well that's a good tip, thanks, will look for some good book
>>36384630
>>36385931
maybe i'm doing it...
pic related, pretty easy, and doesn't hurt my joints, i have a pretty fucked up knee
I need some advice. I have never done a proper bulk.
I started SL August 2014 until November, before starting to fail reps in every lift, I got to
SQ 90kg 5x5
DL 120kg 1x5
OHP 45kg 5x5
BP 70kg 5x5
In that time (4 months) I went from 72kg to 75kg BW. So I assume it was pretty much all CNS gains and no real muscle, as I was not eating properly.
After that I sprained my ankle and had to take some months to recover. About February I came back and continued SL deloading everything. Was going fine until I built up some severe tendonitis in my right hip which made me drop squats and thus any decent strength program, for months.
I was fucking around while recovering from March to September. Took fucking ages to heal properly because I was an idiot who kept coming back too soon. In the end I did total rest, not even upper body exercises for nearly 2 months, and it finally healed.
Then, from September to December life happened and I started drinking heavily. 2015 was a nefarious year for me.
In January this year I decided to man the fuck up and dropped the drinking and started to cut to burn the excess fat gained during those months. I'm now 69kg and my lifts are pretty much the same than when I was doing SL.
My question after this horrible wall of text is, if I start bulking properly, gaining 0.5kg per week, and do SS, will my lifts continue going up, or should I do some intermediate routine like TM instead?
>>36386574
Just continue doing SS until you stall again, then do TM. Get used to lifting heavy and progressing steadily again.
I cook all my food but I cook for my family as well and I'm kind of confused on how I should weigh it then since I don't eat the whole portion I cook. I might track all the oil and flour and things while cooking but when putting it on my plate I have no idea how much of each thing is in there. So, help?
>>36386612
don't use oil, bake that shit out
How essential is it to count calories for cutting? I've counted them sparingly over the years so I know what is what. Would eyeballing it work?
>>36386458
You didn't answer us though. WHY are you doing two hours of cardio?
>>36386799
But sometimes it's necessary for the recipe
>>36386870
what's the recipe?
>>36386897
Well today I was making shrimp, needed to fry it in some olive oil. Then I had to fry some onions, I used olive oil too
>>36386819
give it a try
>>36386918
bake it!
>>36384165
Closer to the body will relax your shoulders, therefor isolating your biceps but it's not that big of a deal so I suggest you do however you prefer
I'm 5'10" 170 getting bigger but should I cut or keep bulking for size
>>36386918
Yeah, try to avoid fried foods unless it's a very small amount of oil. Avoid breadings, deep-fry, and sauce-heavy food if you can.
>>36387019
height and weight doesn't mean shit if we don't know your bodyfat. Post it or post pic for judgement.
can someone give me a good 4 day routine which hits muscles 2x a week and doesn't put a big focus on legs like powerlifting 4 day routines.
So, I'm a dumbo and fucked up SS. Followed the wiki in the sticky, basically ignored the proper program. So although I've been progressing on Squats, deadlifts, and bench, I wasted time with chin-ups, dips, and haven't done any powercleans.
How long do I need to stick to the real program before progressing?
>>36387119
Uhhh, it does look like you got a decent amount of fat on you. I don't know if I'd say 20%, but it's getting there.
You can continue to bulk, but I'd recommend cutting sooner than later.
Those just now starting to diet, what motivates you to eat healthier? Is there something you keep in the back of your head so as not to eat badly?
Hey guys what's a good way to handling smelly farts?
I've read that fennel is the meme solution, people tell me ginger works.
Any other ways of kinda like, always being on top of one's apocalyptic ass emissions?
>>36387137
Is there a certain weight that I should try to get up to?
>>36387152
It's less about pure weight numbers and more about bodyfat percentage. Once you hit 20%, you should cut. To measure you should get some calipers.
I've recently stopped doing static stretching after workouts (the starting stretching program). I stopped for time reasons and also out of laziness.
Am I killing my gains? Am I gain goblin onto myself, brehs?
How do you do seated cable rows? I don't feel like I get anything out of them. Is your ass supposed to slide back and forth? Should my upper body be stationary?
>>36387150
shove a dryer sheet in your asscrack
>>36387217
theres already a dildo in there
>>36386947
But even then you need olive oil
>>36387236
your asscrack, not your asshole
>>36387254
use spray nigga
>>36386846
hey, i have two weeks free, i'm cutting and cardio helps a lot, i've made 4hours resting 5mins each hour
>>36387341
Cardio only helps so much. No point in exhausting your body.
>>36383755
How long does it take to cut from 16% bf to about 10%? And how much deficit should I cut to lose little muscle mass?
>>36387103
plz help no bully
maybe a weird choice, but these are my best bodypics, yes, I do SM stuff, bisexual.
new to /fit. I just want to know with which exercises I can look better while doing this SM stuff. my core is really narrow, etc.
what would YOU do in my position?
and yes, I have pectus, it sucks. getting surgery soon, if it works out
>>36387363
i don't end exhausted, have a pretty good stamina though pic related i got tested, i have the heart of a high performance athlet,
>mfw when people avoid cardio
Do you guys keep your whey in the canisters it comes in or do you put it in bags or something else smaller?
>>36387504
I recommend reading the sticky.
Right now I'm 170lbs after losing 75 lbs since Aug 2014.
I do cardio 3 days a week since I fucked up my shoulder and can't lift
Is like 100g of protein enough to keep muscle while eating around 1800 calories a day
Cutting to 800-1200 calories a day with lets say a 1.5 mile run every day.
How will this effect weight loss?
I already have all this stuff down and have been at it for about 2 weeks now, but no idea what kind of progression if any I should be expecting.
5'6" 175lbs wide frame (if it matters)
>>36383755
What's the fastest way to get lean without DNP
Canditos linear strength vs stronglifts 5x5 for a skinny fat beginner?
My goal in mind as a noob is functional strength gains.
>>36387202
It's not an issue of gains it's an issue of not fucking yourself.
I was too lazy to stretch for years, my pecs got so tight I couldn't OHP with no weight at all let alone with weight, my scapular stopped sitting in the correct spot because of tightness on my left side and my knee got fucked because of tightness in my left quad.
Once one thing gets fucked it's like a chain reaction. Don't fuck around with stretching.
>>36387842
Diet and exercise.
>>36387254
If you're trying to avoid sticking to the pan, spray is superior to oil since they add lecithin to the spray and that acts as a natural non-stick agent.
>>36386918
If you are looking for other ways to cook shrimp, thaw them if frozen and boil for a few minutes. Just put into boiling water and take back out few minutes later. Super easy, super fast, doesn't add any fat or anything to them. You can easily season/spice them afterwards if desired or season/spice the boiling water.
>>36387852
when do you need to start stretching? Different than the guy you were replying to.
>>36387785
I'll add I'm like 20-25% bodyfat
>>36387848
Pls respond I've been shitposting on /fit/ since 2013 and finally got the balls to buy a gym membership.
>>36387893
Preferably after your workout when the muscles are still warm and full of blood. But honestly anything is better than nothing. I remember how shitty it was to realize I couldn't put my arms straight up because I was too fucking lazy to stretch.
>>36383981
>>36383994
I don't know the answer for sure since I don't focus on standards like that but we can just think about it a moment. If it were for reps, how many reps would it be for? Some predetermined number? I've never seen anyone post anything hinting that it is for some number of reps. The other option would be any number of reps, but then my 1234 could be harder than yours which is not a standard.
You have to create a standard. That could be done by specifying number of reps, but doing so would make it take longer to acheive. So it's most likely that its a 1rm thing. Besides, in the weight lifting world, people love to brag about how much they can lift. If some jacked dude can only do 1234 for 5 reps, he's not gonna be able to brag as quickly as if he did 1rm
>>36387920
I was referring more to when you first need to start stretching in your development. If you still aren't squatting 2pl8 do you need to do it?
>>36383755
I'm a cyclist, so I don't really need a leg day. I want a routine for arms, abs, and back. I know a lot of people only work out 3 days a week, but I'd rather work out 6 days a week? Could/would that hurt me? Suggestions on exercises I should do?
>>36387932
It's easier to maintain something than to fix it once it's broken. You're probably not going to die if you don't stretch every time, but if you go years at a time without a single stretch like I did you'll probably regret it.
>>36387901
since you're going to be getting noob gains I'd recommend cutting to 11 or 12% BF. Then bulk
>>36387848
Just do SS.
I want to know what foods or ingredients I should cut out of my diet for optimal health and muscle growth. A sample diet was also be great
does doing bench presses while youre still growing actually affect height?
Two questions.
1) Is it normal to feel lower back pain after heavy low bar squats?
2) Whenever I deadlift any meaningful amount of weight, my upper back starts to round. What do I do to solve this issue?
>>36388560
2) reduce weight and get stronger
Is DDP Yoga worth it? I liked DDP back in the 90s and have been having issues with flexibility.
What's considered a good weight to leg press? In KG.
>>36388328
Cutting out refined sugar and soda is a huge and important step. Never looked back and I def feel better and perform better now. Sugar makes my stomach hurt lmao
I did squats today and I had someone watching my form by my knees are sort of hurting right now.
Like I'm not in pain at all but my knees feel uncomfortable and I'm just sitting down right now.
Is this normal or was there something wrong with my form that the guy wasn't catching?
>>36388598
Is there any accessories I can use to make the process faster. Training only 1x5 is going to be a hella slow process with the weight I'm doing now
>>36388797
If you want help from anonymous users of a eskimo whale blubber rendering forum then I'd say you could do your warm ups, 1x5 work set, then do a few lighter weight sets. Sorta redo the warm ups.
Do whatever you safely can. Push hard, but you're good to be careful of your form so you don't snap your shit.
>>36388862
Thanks man. The other day I was doing heavy (or at least what I call heavy) deadlifts. Then this chick comes out of nowhere and tells me I'm doing it wrong. She then performs 5 flawless reps on my weight, while describing what she's doing.
I then try to do it, but she grabs my hips and starts gyrating. While the entire fucking gym watched. Someone just kill me
>>36388560
1. Its totally normal as the back squat works your lower back as well. It would only be problematic if it were hurting terribly.
2. Upper back "rounding" is fine and natural in most people.
>>36388759
You're more than likely fine. If the problem persists, find someone you know will notice the small things or post a form check.
So my diet and sleep are all good, but lately for the last week i keep getting headaches what gives?
Do people still use ECA stack?
Can you still get ephedrine in stores like Walgreens or CVS?
>>36388957
Sound like she may know what she's talking about. You should ask her next time you go heavy to check you. Ask her if she has any tips. Not that an Aztec Huitzilopochtli worshiping forum isn't a great place to get advice and help but nothing's better than in-person help.
>>36387785
bump for opinion
>>36389120
I would bump it to 150 for safety
>>36389120
If you're not fully using the muscle strength you have, it'll start to weaken no matter how much protein you eat. Your body isn't stupid enough to allocate resources towards maintaining something that doesn't get used.
>>36389034
I know you said your diet is good but I just want to make sure of something. How is your hydration? I used to get headaches a lot until I started drinking a ton of water and then they went away.
>>36389054
You can, but be really careful with it. It's not as dangerous as DNP, but it's still dangerous and has a fuck-load of side-effects if your genetic makeup is right.
I took an EC stack for about a month and quit after having panic attacks due to increased anxiety and irritability. Never had panic attacks in my life before that, never had them since I stopped using it.
How come my friends get more gains than me? I've been doing Stronglifts for 6 months with little to no gains. Meanwhile my friends are fucking around at the gym with no calorie intake plan and are making more gains within 2 months.
You seriously cannot blame genetics on this one. Why? Are strength programs giving the same amount of muscle just a meme? What do I do besides this stupid program?
>>36389517
How much weight have you put on in 6 months?
>>36389535
I went from 150 to 173.
In regards to skullcrushers, flat bench or incline? In regards to the actual movement of skullcrushers, straight up or outwards angle? Which combination works best?
>>36389541
and how much more fat are you pinching on your body now using calipers compared to when you started?
>>36389561
21%
>mfw my friends are fatter than me
one is 26% and the other maybe 23%
>>36389553
Watch the Rippetoe vid. Personally, I don't like the pressure it puts on your elbows once you get > 40kg
>>36389573
21% now. And what about before? How much fat have you gained?
Also, what are your lifts now compared to when you started?
>>36389594
Maybe 18%. Skinnyfat before, now I'm just bigger.
Squat = 85 to 265
Deadlift = 95 to 250
Bench Press = 65 to 160
OHP = 45 to 100
>>36389613
whoops, swap deads and squats
>>36389619
So.
>>36389517
>little to no gains
Yet you have added 23 lb mass with not much fat gain
You have also added almost 500lb to all of your lifts.
Don't compare yourself to your friends, just yourself. You are going fine.
12lb muscle gain in 6 months is about as good as you will get it, and based on your lifts you probably got that.
Be realistic and trust objective data over subjective feelings.
Going to start doing German Volume training after 6 months of not going to the gym, and gaining about 25 pounds.
How sore and dead will I end.
How concerned should one be about macros?
I'm trying to reach 80kg from 74kg (I'm 180cm).
My macros are very heavy on fat though.
From a pretty regular day I get:
40% of my calories (137g) from fat
36% of my calories (274g) from carbs
24% of my carlies (180g) from protein.
Should my high % of fat be of any concern when I am getting the proteins I need?
>>36389651
I forgot to mention I injured my back last week, so I'm pretty pathetic. No doctor is helping me either. So that's great.
>>36389686
carbs and trans fat are the devil. usually if i go 2k calories daily i have around 200 carbs in me. if it's 3k maybe 300 or 325. the rest go in fat/protein.
So if I don't workout for two weeks / a month but still eat big, I'll get fatter but I shouldn't get weaker, should I?
>>36389686
If you are getting your calories, protein and find you have enough energy in the gym chances are you are all good. Don't kill yourself worrying about minutia.
>>36389372
I appreciate the concern. I'm going to be trying it nonetheless.
Did you go the bronkaid/primatene route?
Is orange juice really almost as bad as soda?
Every article i look up on this seems to have a massive war going on in the comment section.
>>36389858
Look at the nutrition label and ingredients list. Compare them yourself instead of relying on click bait articles.
>>36389750
>>36389793
Thanks for your answers
Just started lifting, when I have a lot of this protein the next day I have sticky peanut butter poop. What should I eat to offset this?
If I'm drinking 2 Liters of milk per day, is it still necessary to drink water separate? Or is there sufficient water absorbed from the milk to avoid dehydration
>>36384422
Congrats with your weight loss man. I'd deficit around 1000 to 750 and continue your solid progress
Any suggestions on what to do about shoulder pain? It kind of grinds and pops a little bit when I raise or move it at certain angles. It can happen if I curl Dumbbells too. Just one arm. I read about it and it might be impingement due to the natural formation of my bones. I'm thinking about just working it out slowly with exercises with palms facing downward.
>>36390172
Do you piss clear? No, drink more water.
>>36387138
just watch a bunch of my 600 pound life
>>36390160
fiber.
How much does the bar weigh?
>>36390512
Typically 45 lbs
>>36390512
Doesn't matter you never count it anyway
>>36390520
Really? I was always under the impression it was 15
>>36390529
My gf wants to start benching and doing OHP so I was just curious for her sake
Also why shouldnt it be counted? Its mass.
>>36389854
I did bronkaid. If you have a roommate, I would absolutely have them keep an eye on you and make sure there aren't any side effects you don't notice.
Is it safe to do a 1000 calorie deficit in terms of preserving muscle on a cut? I want to get down from 19% bf to 10%. Think there's any risk of loose skin for me? I'm about 40% muscle
>>36390566
Yeah, bar is fairly heavy all on its own. You always carry it double handed, so you never quite notice.
You count it when you report your routine, I've never included it in my records though. Don't like to think about it in the middle of a session.
>>36390641
>Is it safe to do a 1000 calorie deficit in terms of preserving muscle on a cut?
No. You need to take it slow when preserving muscle.
>>36386338
>prick with fork all over
>put on plate, put in microwave 5min
>flip
>another 5 min
>cut in half
>season with sea salt, pepper and a dash of olive oil
>5 minutes in a hot oven if you want for dat crisp
>>36384481
people say you might injure yourself if you go below 90 degrees. these are the same manner of broscientists who believe squatting deep is bad for your knees.
go as far as you can get without shifting the load from your pecs, and don;t force the range of motion further than it can go with a stretch feeling by more than about an inch. in fact, some stretch is necessary for higher weights due to the stretch reflex similar to the one you'd utilize during a low bar squat (ask if you don;t know about this).
half reps build half muscles (and injuries due to too high as weight being used)
>>36384482
this.
i've been listening to the songof ice and fire books during my weights workouts and its awesome. except when i miss some exciting part due to doing a final rep or whatever.
>>36384648
>>36384407
Trapbars are perfectly fine unless you're competing on doing deadlifts
OK lads, deadlift question here.
How best to utilize this exercise to build mass? I find the trade off between rest time and weight to be awkward. If I take long rests (3 min), I can exhaust my forearms, hammies, glutes and back fairly well, whereas if I take the short rests (30-90sec) necessary for mass training, my lower back fatigues much before anything else.
What should I opt for?
>>36384407
some fools ITT have advised that the trap bar for deadlifts is fine, but its not, deadlifts are impossible on a trap bar unless you are short as fuck because of the hip position. the hip position is the only difference between a squat and deadlift, and 'deadlifting' with a trap bar = half squatting from the floor, period.
if you must do them with the trap bar, don;t expect to see the same results you'd normally expect from regular deadlifts, because they aren't deadlifts at all.
>started dating a qt cardio bunny
>she wants me to run with her
How badly will this effect my gains?
>>36391081
Might as well say goodbye to all your gains 2bh.
>>36391081
just google it and see the countless studies that say that it doesn't affect your gains as long as you are eating enough
>>36391081
if you eat enough to match the extra exercise, it won;t change shit, as long as you're not doing marathons or something
>>36391081
>cardio bunny
Fucking Faggot for even using gay terms like that
Fag
>>36391125
Hey man, words hurt.
>>36390790
>if I take the short rests (30-90sec) necessary for mass training
This is a myth. Schoenfeld did a recent review not long ago concluding that, as a rule, you actually want to rest plenty between sets for optimal mass gains - quite simply because you get better performance which translates into better gains.
That said, if you do what a lot of people onhere do and just copy the approach from starting strength (1x5 1-2 times weekly) you can't expect to build much mass from that, unless you're a rank beginner (in which case it's fine). In the other end of the spectrum we have something like Pavel Tsatsouline's Russian Bear routine. Obviously that's kind of overkill for most people unless you don't do much else. But the point is, rest periods isn't the only thing to consider, when evaluating how to get the best mass gains from an exercise.
Also you may want to consider whether the deadlift is really your best option. It's great for maximal strength training and low rep training. For strict hypertrophy gains you might be better off with Romanian deadlifts, rack pulls or high pulls or even power snatches.
>>36391171
>Pavel Tsatsouline's Russian Bear routine
exactly what i am doing!
so far its working well, i'm not finding it overkill at all - as he says, you terminate sets short of failure so you're never fully tested.
anyway, i'm interested in both strength and mass, that's why i'm doing the bear routine. do you think perhaps if I do the regular 2x5 deadlifts, and afterwards instead of doing sets of 5 till (almost) failure, i could switch to SLDL or something for this part, or does this mess up the program?
Should I drink my protein shake before or after my workout?
I usually do it after but I've heard doing it before is better
>>36391408
Thats broscience
Personally, I do it after. Drinking too much before a workout makes me bloated and lazy
How the fuck am I supposed to cut when I'm ALWAYS hungry? Ever since I had my growth spurt in 10th grade, I've been able to eat a ton of food and still have room left over. I used to eat pic related all the fucking time and would still be able to eat more after it. I naturally got fat as fuck doing so and have since bulked up because it didn't make any sense to cut, bulk, cut when I could just skip the first cut. So this is my first cut.
>>36391408
Complex carbs and protein before a work out. Simple carbs and protein after a work out.
Will 300mg ED of 1-DHEA shut me down? I want to think it will because it breaks down into dihydroboldenone eventually, but most people don't report any shutdown even without PCT.
I can't drink whey or soy protein because of the elevated phosphorous. Is beef protein isolate legit?
I had a good friend who used to compete. In fact, he was a pro, and even had a decent sponsor during the height of his career.
He didn't really look like he obviously roided or anything, but I've wondered if it was possible he was on something... HGH or otherwise. He seemed to gain too quickly and had a lot of moodswings which sort of put me on track to thinking he was enhancing.
There's no way for me to know now, but I can't help but wonder. I know he was tested in-season and I think once during a mandatory camp in the off. He would have been caught, right?
Is /fraud/ an appropriate place to ask about such things?
>>36391642
Why don't you just eat food?
>>36391859
Why would I do that when I can consume all of my required nutrients in the form of a beefshake?
>>36391883
Because food contains nutrients that are not contained in beefshake as well as higher quality protein.
>>36391842
You hav as much business knowing about what he does or doesn't put in his body as you do knowing what porn he jerks off to.
SHOO SHOO BODY POLICE
>>36391886
Ok. So I should alternate between beefshakes and Real Food (TM) by Rich Piana?
>>36385899
Bio electrical or Archimedes for you.
IE:get a scale that tells you are submerge yourself in a bath and do a fuckton of complicated calculations.
>>36386458
Elliptical is fine but turn up the intensity. You should be breathing slightly hard.
>>36391919
If you can't drink whey or casein you probably shouldn't be taking protein shakes at all. Just eat a big piece of chicken and you got 3 scoops right there.
>>36387257
But the dildo is in my asscrack. I don't insert it. I just like the feeling of its long veiny hardness against my buttox.
>>36391937
What's wrong with Orgain or Vega One?
>>36391937
Nigger I just told you wahy I can't take them. They are too high in phosphorous. The beef protein has very little phosphorous, so why shouldn't I go for it? I'm just asking if it is a worthwhile product, not for your judgement on what I should and shouldn't eat. Fuck.
>>36383755
No. In fact it's the only way to improve.
>>36391959
getting mad at a dude trying to help you
MAXIMUM AUTISM
>>36391963
You told me "just don't drink shakes". How is that helpful when my question is about effectiveness of one type of shake vs another?
>>36391959
And I'm telling you that it's shitty protein and you'd be better off eating actual meat. Use your brain, if whey is worse than eating food and beef protein is worse than whey what makes you think beef protein is viable? You're fine if you're bulking but you'll struggle to maintain or put on muscle while cutting if your protein is shitty.
>>36391954
Our anon can't eat whey senpai.
>>36391973
Why is beef protein worse than whey?
>>36391973
Orgain and Vega one don't have whey.
>>36391978
The price is way higher than whey and the protein is lower quality than it would be if you just ate steak. You'd have to compare the amino acid profiles of the products if you feel like it, some say beef is better quality protein gram for gram but it mixes like shit and there's no evidence to suggest it's significantly better than whey anyway so it's just not worth it. Does casein have high phosphorous too?
>>36391988
Orgrain does, vega is just some non-animal product shit that you shouldn't be taking anyway because it's strictly worse than whey and costs more.
why do chinups hurt my writs when i can do curls without using a curl bar just fine?
Lost 70 lbs. Two of my lifts are over my body weight now.
Am I making it bros
whats a good ab routine. right now i only do planks but im going to add side planks and leg lifts. anything else i need? i lift 3x a week doing squats/bench twice and ohp/deads once.
How much weight can you lose on a -500 cut?
>>36392138
Just do weighted situps and deadlift for obliques and ohp/squat for the rest of your core.
>>36392140
*in a month
>>36392148
so add situps? i have a bad apt so i need to directly work my abs along with stretching
>>36392158
For APT try doing barbell overhead walks and focus on contracting your abs. But if it's too bad to do that then sure add situps and maybe do more standing ohp and/or push press.
>>36392014
Source for plant based protein blends being worse than whey?
>>36392186
You're better off going to youtube and letting Jeff explain it to you with his markers, I don't know any of the exact science behind it, I just know the body doesn't digest and use them as easily as animal protein.
Is there a benefit from doing both calisthenics and strength training simultaneously? Would it be a good way of achieving total functional strength?
>>36392180
huh.. that seems to be a good way to develop core strength ill look into it. what about doing farmers walks as well?
>>36392252
The overhead aspect tries to force your spine to hyperextend and essentially creates artificial APT for your abs to contract against. Farmers walks tend to hunch you over forwards more so you'll most likely be training your erector spinae as opposed to your rectus abdominis.
>>36392221
What exactly the fuck is functional strength?
Just do chinups and dips as assistance exercises, add weight with time.
What is the BEST program to build functional strength and prevent injuries to the greatest extent possible?
>>36392266
Injuries come with poor form and other factors which are independent of routine, unless cross fit ofc
>>36392280
I meant injuries not related to weightlifting, like in sports and such. My bad.
>>36392286
You can't prevent sports injuries most of the time. What sport are you training for?
Are your fingers joints suposed to ache after a workout?
>>36392598
Not really
get on that glutamine train son
and keep liftan
>>36392025
>>36392025
>>36392025
pls respond
>>36392712
So if my finger joints hurt then it's because my form wasnt correct then?
Do you really need all those protons whilst cutting?
>>36392768
Possible reasons for those aches imho:
>bad form
>not used to stress (i.e. it will be better with time once your fingers get used to it)
>some underlying medical condition
So yeah, if it doesn't go away in a month or so, you might want to show it to a doctor.
>>36392715
More stress on your joints. I've found that the best is when my fists are parallel and facing eachother, but not all gyms have pullup bars like that.
Also, rings are great for pullups/chinups because they naturally rotate so you don't put too much stress on your wrists.
>>36392140
>>36392156
Anyone? Not a hard question.
>>36392779
Yes, to prevent the loss of too much muscle mass and promote the loss of actual fat.
>>36393061
then why are you asking
>>36392598
if you've worked your grip a lot, yes they can ache.
>>36392266
any strength programme that includes proprioceptive training, and timed to not provide too much stress before a hard training session/game
>>36392221
being strong and getting body weight in check will keep you 'functional'
>>36392032
yea sure
>>36392025
the fully supinated position can cause a lot of strain on wrist/elbows - and the chins are heavier than curls.
you could also be flexing your wrists too much during chins
>>36391542
eat lower calorie foods, drink more low calorie fluids, make sure your calorie goal is realistic, exert some self restraint
Why is a standing OHP more difficult than a seated OHP?
>>36391081
It will reduce the rate at which you make gains but you will still make them, provided you eat enough.
>>36393164
Cause your standing. More things to balance.
A fun related trick that makes a minor change but greatly increases difficulty is to balance on one foot. Then, while balancing successfully and comfortably, close your eyes. It gets much more difficult.
>>36384058
She doesn't want you to know she posted about your small penis
>>36393133
>Then why are you asking
Because I don't know and I want to know, duh.
I'm just starting out and as of this morning I'm 193cm and 160.2kg (like 6'4" and 370lbs)
I've read the sticky but the method of calculating calorie requirements seems to give a number way too high. 10*bodyweight puts me at 3700 calories per day. Isn't that way too much to lose weight?
Using various other calculators and taking into account the fact that I do little to no exercise, my daily requirement comes out around 3300 calories. I subtracted 20% from this to lose weight and that gives me 2650 calories.
Is 2650 calories per day a decent number for someone my size to lose weight?
>>36393282
2650 is pretty low, if you're even somewhat active (i.e. walk around your house, cook your own food etc.). you're a very big guy so over 3000 calories isn't unreasonable.
if I were you I would start at around or slightly below estimated maintenance, and track how much you lose. reduce calories as needed.
>>36393239
well it's not a hard question so I'm sure you can figure it out :^)
but to amend and answer your unfinished question, you can lose 1lb/week on a 500 cal/day deficit.
>>36393164
longer kinetic chain
>>36383755
When you do leg press do you count every plate you add (i.e. 2 plates each side is 4 plates) or is it like how you would count plates for bench/squats?
I ask because a friend told me he did 8 plates on leg press and I was impressed, I do 4 plates for repetitions. Then he told me we were doing the same weight.
>>36383886
Audiobooks. Get smarter while getting fitter.
My primary goal in my grip training right now is for heavier deadlifts without grip assistance. I've successfully switched to hook grip with double overhand, I've managed to pull 2pl8 with doh & hook to give an idea of my current level. At the end of my deadlift days I do 3 sets of holding 1pl8 at the top of the pull until failure. My question is, is this good enough for my goals or do I need more? Should I increase the weight, sets, or the time that I'm holding the bar for?
>>36393534
you should count it like you would for any other lift.
but who gives a shit about leg press to really come with a consensus. its like talking in plates when referring to a calf raise or something - no one really cares.
>>36393778
increase weight.
When i do dips it feels like my shoulders are being torn open
Is this a form issue or a flexibility thing? I can't go very low at all.
>>36384866
any cardio is a great exercise for fat loss assuming you're eating at a deficit. actually just existing is great cardio for fat loss assuming you're eating at a deficit
