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Any way to get rid of scoliosis?
How noticeable is it?
Its probably my last big insecurity after I stopped being a fat fuck.
Please help.
I've been trying to cycle for cardio, but my legs wear out before my breathing becomes strained.
Do I just keep training until I have beastly legs that will allow me to go harder?
>>36785620
lower the resistance on the bike, if you cant try another type of cardio
>>36785620
Lower gear?
Is DB press better than BB press? Is it good to switch them up? I've always done BB but Jay cutler says to do DB.
>>36785620
interval training
bikes just aren't the same as running for LISS
How the fuck do you even OHP? Need fitness tells me to keep my elbows pointed forward but that shit feels dangerous, makes my shoulders pop and shit.
What I've experienced from multiple reps of no weight that works is holding the bar in a front squat position then focus on a wrist flexion like you're revving a motorcycle as you press up. Anyone have anymore advice for a noob on this shit?
Ive been lifting for about a month and i don't get sore anymore am i not pushing enough weight? or is this normal?
>>36785668
>>36785671
My bike is older than me and was purchased for five dollars
It doesn't have gears (or proper breaks/tires/handlebars)
>>36785583
What scoliosis? You should be asking about your gyno
>>36785713
move your body around the bar not the bar around your body
https://www.youtube.com/watch?v=sqKhLR1zRaU
I've been reading about EC Stack, and I'm curious, as I'm currently on a cut and wanting to lose weight, but I'm a fat fuck, so I'm worried about heart attack / stroke. Anyone here experience adverse effects from EC Stack?
>select images with candy
Best excersize for trap strength?
>>36785561
How to get good at cycling?
I'm a NEET, so I've got a lot of spare time on my hands. I'm also about to by a stationary bike to cardio while I'm at my desktop.
Is there a "Couch to 5k" for cycling?
Newfag here. When I curl with barbells I've been getting a pain at the outside of my forearms (about halfway between my pinky and my elbow). Doesn't matter whether I'm doing close grip or wide grip.
Is this a form issue, or just a thing I need to train more to avoid?
>>36785720
Add more weight. Your body isn't going to get as sore as when you first started but if you're not paining you're not gaining.
>>36785734
>gyno
You what m8, I don't see it at all
I also don't see the scoliosis, unless that anon has an x-ray of his """" bent"""" spine he doesn't have it
>>36785756
How fat? How tall?
>>36785759
>excersize
Power cleans, deadlifts and shrug variations.
>>36785774
Straight barbell or ezcurl?
Not sure what it is causing the pain in the middle of the ulna, but you might want to see an ortho. Have you fallen recently?
>>36785774
Move your hands out a bit and don't curl your wrists?
>>36785797
270 lbs, 5'11. Medically I'm fine. I went to outpatients two weeks ago for a tetanus shot and my blood pressure and standing pulse were fine.
Anyone used fitness to overcome drug addiction? Currently on 100mg Oxycodone a day and have been addicted since July last year. Thinking of trying to drop off the Oxys and get into fitness plus I'm a NEET so have all the time in the world.
>>36785797
Straight barbell- but I tried doing preacher curls with an ezbar the other day and felt like the problem was amplified.
I don't get that issue at all with dumbbell curls.
Haven't fallen recently or sustained any other injury to my arms.
>>36785809
Happens regardless of where my grip is, but definitely hurts more with closegrip than wide.
>>36785782
Not the guy you replied to I'm >>36785583 If I don't have scoliosis why are my ribs and my chest so unsymmetrical?
>>36785822
The only way to stop is cold turkey bro.
At best oxys waste your time, at worst they waste your life. Being a success at whatever you set your mind to will feel better than artificial happy chemicals, guaranteed.
We believe in you, bro.
Ibogaine in a worst case scenario.
>>36785822
You dont need that shit man you can stop it I believe in you
>>36785774
Common issue. Curl with an EZ bar or dumbbells
https://www.youtube.com/watch?v=dl_GlQJPy8Q
>>36785742
Holy shit bro! That feels so good!!! Thanks a lot man!
>>36785774
Exact same thing happened to me. I just started using dumbells and the pain has gone away.
>>36785561
Has anyone here done a theraputic dose of LSD?
How did it affect your overall health, and more specifically, did it change your attitude towards fitness?
>>36785561
Anyone know of the website where members who lost weight and kept it off for 5+ years is?
They have statistics on how like 97% had to change their diet to do it successfully
>>36785974
nvm found it
The National Weight Control Registry
>>36785974
What did the other 3% use? Magic?
>>36786021
exercise alone
As a super small guy, BMI of around 16.5, what is the best way to start without hurting myself or under doing it?
>>36786060
the sticky
>>36785903
Thanks anon
As skinnyfat not flexible enough to squat properly and too weak to do a pullup, is there a daily routine I can do to build up strength to lift barbells and increase flexibility?
>>36785583
>its a fishing for compliments post
Look great m8. Just a small cut and youll look awesome.
>>36785816
>270 lbs 5'11
>medically im fine
>>36786101
You probably are flexible enough to squat. Read SS and work really hard on assuming the proper form.
For pullups there's no substitute for hanging from the bar. Do dead hangs, flex hangs, partials, negatives, assisted (like with one of those big rubber bands).
So which TDEE calculator is the most accurate? Myfitnesspal differs from others.
Best routine to get /fit/ at home? I live in the middle of nowhere and only have dumbells so I don't have much of an option for goin to the gym.
135lbs 5'9" 14%bf
>>36786101
. A barbell routine.. And stretch. Start with just bar and add weight once you clear up the issues. If the bar is too heavy do bodyweight or try with a broom.
>>36786163
Just pick one, eat like it says, weigh yourself every day, and after about a month adjust accordingly.
>>36785863
>opiates
>cold turkey
Oh boy, Mr. Bone's wild ride!
>>36786165
Id recommend getting adjustable standard (1 inch holes) dumbbells as they are usually pretty cheap and just keep buying weight as you get stronger. Good exercises are ohp, floor press if no bench, lunges, rows/flyes, and ofc curls. Eat big (oatmeal, peanutbutter, and whey are your friend) and youll see results in no time.
>>36785774
>>36785828
i used to have this problem too. it's like an intense sharp pain in the forearm?
i think it was an issue with my grip strength. i think i stopped the curls for a couple weeks and just held my deadlifts longer to gain grip strength and when i started doing barbell curls again it went away.
may be anecdotal but you can try it. farmers walks also might help.
>>36786101
to squat properly buy lifting shoes or put your heels under a plate to raise them up. some people just aren't built with flexible ankles that can squat down to that right angle.
to build strength for the pullup do curls and OHP's. try working with dumbbells for a few weeks.
for my question i want to ask:
i'm getting back into lifting after about a 1 year hiatus. forming a routine right now and wondering if i should squat before or after my core isolations. my core isolation workout are hanging leg raises and various ab roller exercises. i would say squat first to work the whole core and abdominals, but i care about my abs the most and squattting takes a lot of energy out of me and i'm not sure i'll be able to have enough energy to work my abdominals really well.
thanks.
>>36786152
I can't even do proper bodyweight squats with good form. Are there stretches I can do to get there?
Good advice on the pull ups. Will doing pushups help strengthen periphery muscles?
>>36785903
EZ bar is worthless for biceps
Do you even supinate breh?
>>36786180
Okay.
Also Myfitnesspal has a caloric deficit of about 200 for losing .5lbs per week and 500 for 1lb per week. Isn't it really 500 deficit for .5lb per week?
>>36786208
Is it better to do high reps lower internsity or low reps high intensity with those? I'm sorry if it's obvious, I'm kinda new here
>>36786238
3500 Cal / pound is the most quoted number, which would put -200 Cal / day at -0.4 pounds per week, and -500 Call / day at -1 pound per week. But the 3500 number is a little bit bullshit because it doesn't cover water and connective tissue. But it's close enough to start.
>>36786238
>>36786238
500x7= 3,500, the amount of calories in a pound of fat. (Roughly)
200x7=1,400 (Why the fuck isn't it a 250c deficit? Is 50c too hard?)
>>36786271
Ok thanks anon.
>>36786223
pushups wont really help pullups but they're also good exercises
hold third world squats and your squats will get much better
more bodyweight squats the better they will become
>>36786263
Both so you dont stagnate. Go as low as 3 and as high as 15 in regards as rep per set. 3 sets is good. Dont go to failure to much as youll burn yourself out and try and do full body bodyworkouts for the first year (no splits)
>>36786291
It's late, pretty sure it's exactly 250 deficit.
I have been lifting 6 months, most of it was a brosplit. Currently at 1/1.5/2.5/3 1RM. I'm doing PPLPPLx with coolcicadas version but adding 2.5lbs each week on the main lifts. 5'9 210lbs, should I be SS/SL with accessory days in between instead?
How's this look for a 1,500c cut?
40g fats 360c
150g protein 600c
135g carbs 540c
>>36786302
As a complete beginner, is it okay to work out daily to get strong enough to lift barbells?
Been on a program kinda similar to SS, 3 day a week full body split. Been lifting since January with slow and steady gains. I'm also a college student and am getting a lot more free time with the end of the semester coming up, how dumb would it be to switch to a PPLPPL× earlier than recommended (mid may, so a little over 4 months in)? Would I get sick gains doing 6 days a week or is it advisable to stick to 3 until the gains stop? I love going to the gym so I'm eager to be doing more.
>>36786484
Unless you're skin and bones, you should be able to start from the barbell.
If you are skin and bones, by just choice/undereating, start with dumbbells and work your way up.
If you're skin and bones from an autoimmune disease or something, see a sports medicine doctor.
>>36786475
Too low of calories unless you're a midget, a woman, or sedentary.
>>36786538
>lift weights 5 times a week
>participate in intense sports 3 times a week
>6'0" 190lbs
>1800 calories
>>36786538
Even if I'm a NEET who sits around and cycles 3x a week for a little while?
I'm M/6'2 189lbs, just trying to lose about 20lbs before going back to the gym after detraining and losing my beginner gains for a year due to a labrum tear, breakup and giving up.
>>36786589
Why would you wait to start training again? Start now pussy. But if you don't have any gains to lose I guess low calories doesn't matter.
>>36786581
I'm 5'9" 187 and cut on 2700, you're probably counting calories wrong
>>36786617
counting calories just fine its just a huge deficit
>>36786617
So I can bulk for longer when I start, but that's just an excuse. I could be making slightly slower progress while aiding in the weight loss at this state.
I'm looking to drop some 60-70 pounds of lard off myself, and I've read that cardio is the best thing for that. Problem is I've got a fucked up back so running isn't an option, and neither is swimming. What are some good alternatives to cardio in terms of weight loss? Or am I looking at a bike as my only option?
>>36786702
You heard wrong. The way you lose weight is by eating less. Exercise helps but not as much as you'd think. Running (not walking or jogging) burns only about 100 Calories.
>>36786732
Well obviously adjusting your diet is a major part of it, and I'll get to that as well. But from what I understand you need to do tons of cardio as well since it's supposed to be especially effective at burning fat.
>>36786702
Most of weight loss should be through diet, and the rest through burning it.
Biking, jerking off 7x times a day, and walking seem to be your best options, other than diet.
>>36786765
Cardio is neither necessary nor sufficient to lose bodyfat. Eating at a caloric deficit is what burns fat. Cardio raises your TDEE, but like I said, not as much as you think. I never do cardio and I have lost over 100 pounds.
>>36786800
>>36786823
Alright, I'll put more emphasis on changing my diet and less on cardio then. Thanks for the info.
How do you know when you've over trained? I'm about to do a whole upper body workout tomorrow
Back/Bicep/Tricep/Shoulder/Traps since I missed a day. It won't be heavy loads, probably like 6 sets per muscle using dumbbells.
>>36785734
Guaranteed this is fat ass or a skinny fag living out a fantasy of being in shape and shaming a guy who is in shape. Your gyno? Hilarious.
>doing seated ohp
>browsing /fit/ inbetween sets, laughing at some post
>song is about to drop so I put my phone down on my lap
>mid set it starts to fall and I close my legs and crush my phone so it wont fall
>I keep doing the workout like this despite my balls being crushed
>I feel almost like a pop or some shit and it.feels like my ball rescended into my body
>drop the weights in a panic
>instead of checking if im okay I write this post
So anyway my question is I stopped at 11 reps instead of my usual 12. Am I fucked or can I do an extra rep to compensate?
>>36786914
To add on to this, I had a rest day yesterday, and I was supposed to work out today (biceps/traps/back) however I'm a little buzzed and I don't think I'll sober up in time for a proper workout. Tomorrow should have been Tricep/Shoulder/Chest, but since I probably won't work out today, i was going to combine it. Should I just start bicep/back/traps tomorrow and chest/tricep/shoulder the following day? I feel like my progress will hinder because of one day.
>>36786823
Cardio is the only way to get rid of excessive body fat.
Eating at a calorie deficit is a great way to lose weight, and some body fat.
>>36787331
Yeah I'm sure those poor bastards in Auschwitz did tons of cardio.
How much does taking a day off during a cut ruin/stall strength?
>>36786965
Why would you do OHP seated?
I am doing SL and I want to start calorie counting but I don't know how much I should eat to gain weight. Also would SL be considered light or moderate exercise? Also what app is good for calorie counting and shit. I really want to get serious about weight lifting because I am really enjoying it and I think this is a big step.
How many RPMs have you guys got the elliptical or bike to? I hit 240 the other day
Do speed/amphetamines make a good pre workout?
I weigh in every week. Should I hold off on breakfast till I can poop so my measurements are more accurate/consistent?
>>36787574
TDEE calculator is in the sticky
>>36787963
You can for a more accurate measurement. Personally I wouldn't worry about hyper accuracy in a daily measurement.
Are women's strength levels affected by their period?
Like would a woman be weaker/stronger on her period due to the change in hormones?
>>36788201
They get better at math...
Hormone changes aren't suddenly going to let them grow instant muscle, though. I guess it depends on the individual - if you feel like you've been kicked in the ovaries repeatedly, that's going to harm your performance and override any smaller positive or negative effect you get from hormones.
>>36788234
>They get better at math...
lawl what, better get some math in today then.
I was reading how testosterone dips before and during a period, and then rises again immediately after due to the fall of estrogen, so a woman would be or feel stronger. My PRs are almost always immediately after my period finishes.
Personally I don't give a shit about cramps because I can easily get rid of them by working out or taking meds, but the blood flow (lel sorry for the image) is fucking horrific and I want to kill myself it's that uncomfortable. Spending 25% of my life feeling like I've wet myself and wondering whether it's going to leak and having to take a day off gym. Fucking stewing in my blood baka shitty evolutionary design
>>36788262
though I will say my muscular definition is 10/10 when it's blood week for some reason
>>36785561
Aight, /fit/, everywhere I've read says that your penis stops growing around the 21-22. I'm 19, average (5.7") and I want to know if there's any way to further influence penile growth.
Would attempting to increase testosterone and hormonal output via exercise and better diet help or am I too far along and developed that it wouldn't matter much at this point?
You have always sore muscles after work out or after few visits your muscles are only tired?
>>36788437
If you are new to working out or an exercise, you will have DOMS. If not, then you will get a new type of DOMS, if that makes sense. It feels more like heaviness or fatigue of the muscle.
Been barely peeing since I started dieting.
Thought it's supposed to be more?
I eat jam sandwiches everyday whilst cutting. Goal is 10% bodyfat. Am I gonna make it? I count cals and hit minimum protein and fat reqs.
>>36788616
If you are getting in the right amount of protein, and a good caloric deficit then yeah
When doing deadlifts
Lift with my back or legs?
>>36788932
Legs.
>>36788932
Core, legs and back
>>36788552
Are you drinking plenty of water that's usually the reason people pee alot
I finally achieved 125lbs 5x5 but I always have the wrong wrist position. When I keep my wrists in the proper form I can barely lift up the weight. Am I doing something wrong?
>>36788932
It's pretty much a full body movement.
You can't 'lift' with your back, but your entire back will feel deadlifts because it is isometrically contracted. Since the weight is being held in your hands your entire back and core has to engage to keep your spine from folding up and also to keep the bar from drifting away from your body.
The actual movement in the deadlift is going to be primarly hip extension (glutes and hams) with a little bit of knee extension (quads) off the floor. More quads used for sumo than conventional.
football is coming up, got any good diet plans or advice
Whenever I do some pullups I get this feeling that my arms are too hard to do more pullups.
Usually I do 5 pullups, rest for a minute, then do 5 again for about 5 to 6 sets. However, the last sets are really difficult, because my arms feel like they are overly contracting and hard.
What should a beginner fag like me do? Should I do more warmups/stretching or should I get more rest time between training days?
>>36789353
I'm a complete retard, I meant to say chin-ups, not pull ups.
I've lost 10lbs in a month on my cut, should I be too concerned about this? My lifts have stayed the same and although I've lacked gains I feel just as strong as I was before I started. Just wondering because the calculator on scooby's site said I'd lose 4lbs a month but I've lost well over twice that on a -500 cal deficit.
So as I understand it. You don't gain muscle while cutting. And that any strength gain is due to CNS increase. So what exactly does happen to your muscles while you do SS on a cut? Nothing? Isn't there any repair to strengthen?
>>36789480
>You don't gain muscle while cutting. And that any strength gain is due to CNS increase. So what exactly does happen to your muscles while you do SS on a cut? Nothing? Isn't there any repair to strengthen?
My friend has been obtaining gains while on a cut doing a 5x5 style of SS but he's also fat as fuck. Steady strength gains for the past 3 months
I've been mirin this guy at the gym lately and noticed something. He can curl like 40lbs but his biceps look smaller than mine and I can only curl 30lbs. Were basically the same height so I don't understand why his muscles look smaller.
>>36789538
Maybe he's using slightly different form
Maybe he's using more momentum
Maybe he's not actually contracting his muscles as hard as you are
Maybe he's not letting his muscles stretch as much as you are
Maybe he's resting longer between sets
Maybe he's done the exercise for longer than you have
Maybe he's simply more neurologically efficient than you are
Maybe he's got better muscle insertions than you
Maybe he doesn't do enough volume to cause significant growth
Maybe he's not eating enough to see significant growth
Etc.
>>36789515
20-25%bf Skinnyfat here to confirm. Doing 5x5 stronglifts on a 500 kcal deficit and still getting gains. Started out with 80lbs bench now at 115lbs. After one and a half months.
Recommend me good begginer stretching routine /fit/.
how do you do your db curls? the ideal rep range is 8-12, and lets say that i aim for 3 sets of 10 reps each. What I do, 10 reps on each arm (making 20 reps in each set), or 5 on each arm (making 10 reps on each set)?
DOING ICF 5X5 BUT I DO SQUATS 3X5 CAUSE THEY NOT FUN AND RIPPTOE SAYS 3X5 IS BEST
I REALLY LIKE GYM AND DON'T LIKE ONLY GOING 3 TIMES A WEEK. CAN I CHANGE IT TO SIMPLY
AxBxAxBxA... STYLE? instead of double rest day
>>36789735
Knock yourself out kid
>>36789690
If you're working in the 8-12 rep range then obviously you must do 8-12 reps with each arm.
>>36789735
Are you trolling? Anyways, yes you can skip double rest days and just do AxBxAxB.
>>36789674
There is one called "reading the sticky" you should check it out.
What's the best way to progress with workout reps?
Both of my friends do it differently with one going from 8, 10, 12 reps then the next weight increase at 8 reps.
My other friend does 4, 6, 8 reps then the next weight increase at 4 reps.
Are there any scientific data for this?
>>36789480
You still gain muscle and loose fat as a novice, but it will stop eventualy.
>>36789690
>how do you do your db curls?
Seated so no one can say I cheated
Will i continue to get more defined and better looking even if i dont eat at a surplus? Not terribly concerned with hiw much weight im actually lifting, havent bothered tracking my lifts for months. My plan was to lift hard and eat big until i hit 200lbs rhen cut, but financially my situation has changed and it would be better for me to eat less
>>36789814
Hiw do i know when im not a novice anymore
>>36789839
The protein rich foods are the ones that are expensive and you need the same ammount of protein either cutting or bulking, so I would just siggest cheaper food options like buying in bulk, cooking all meals yourself etc.
So over winter break I dun goofed my shoulder. I think it was a combination of carrying up a far too heavy bag with one arm and leaning on that arm later in the night, which is when I suddenly collapsed on that arm accompanied by pain in my shoulder. Luckily I was plastered so it didn't hurt that bad.
The next day and for a few weeks my shoulder felt fucking awful with a dull pain on the outside, stiffness, lack of ROM, and weakness. I resumed lifting around late January when I felt I could lift weights again with little pain but still lacked some ROM. It's now April and I can easily perform all lifts without pain and have full ROM. That being said it still hurts a decent bit in the morning before doing shoulder warmups after waking up. I've been taking Ibuprofen for just over a month which has helped a lot. I can easily reach full ROM but stretching my arm can sometimes bring that pain back.
A doctor that took a look at me (no Xray or MRI) told me it's probably shoulder bursitis. Looking at anatomy of the shoulder that makes sense because the pain is right where the bursa is. That being said online medical websites said recovery for shoulder bursitis is a meager 2-8 weeks depending on how bad the injury was.
Could it be a partial rotator cuff tear? Should I go in for an MRI to make sure?
There's no pain in the front of my shoulder or the back, just at the outside "edge".
>>36789809
So you're basically doing the same thing, but one is working in a slightly lower rep range than the other?
The one doing lower reps will become more skilled at handling heavier weigths while the one doing higher reps will become more skilled at performning more reps with any given weight. In other words, one increases his maximal strength more while the other increases his strength endurance more. So the first guy might have a slightly higher 1RM while the second guy might be able to knock out more reps with a lighter weight. Although the difference is neglible.
In terms of bodycomposition, muscle gains will be fairly similar (if their training is otherwise identical), however, using lighter weigths generally allow one to perform more total work because it's less taxing on the joints and nervous system, and for this reason it CAN be better when training for size gains.
>>36789850
You're a novice utill you lifted consistently for at least one year.
>>36789874
Oh ok cool
>>36789867
>taking Ibuprofen for just over a month
Nigga why? You're not supposed to take it daily for so long.
Also I would just go easy on the excercies that involve your shoulder joint and if it feels fine increase the load little by little. Doctors would always tell you to stop lifting no matter what ijury you have, but when it comes to my experience all joint heal better if you work them little by little.
>>36789870
Damn that was very informative. Thank you, Anon.
My main priority for now is just strength so going to think this over a bit.
>>36789902
>Nigga why? You're not supposed to take it daily for so long.
The doctor told me it was okay as long as I didn't drink a lot of alcohol.
>Also I would just go easy on the excercies that involve your shoulder joint and if it feels fine increase the load little by little
That's what I've been doing and I really haven't had any problems. I'm cutting so I'm not adding much weight if at all and I haven't had any pain from that area during lifts.
I'm still thinking an MRI is a good idea just to confirm what the doctor said. It's impossible to know exactly what's going on unless you can see the inside of my shoulder.
>>36789690
Are you fucking retarded kid?
>>36789937
Then keep lifting and pay attention to your joint, I know people with broken limbs, snapped backs and joint problems that recovered thanks to lifting, just do it responsibly.
>>36789953
Alright, sounds good anon. I thought about taking a month off of lifting after my cut and eating at maintenance because maybe it's not healing as fast due to the fact that I'm not getting my full calorie intake. Injuries require fuel to heal. I remember reading in a med journal that burn victims require a crazy amount of calories to heal.
I'll still probably get an MRI.
I hate doing russian twists. Any exercises that can replace this? Don't want to neglect my obliques. I heard side bends make you look wider so... what does fit recommend?
>>36787973
yea but SL considered light or moderate cuz thats a difference of 200 calories
>>36789986
Pallof press.
im currently on 75kg squat, when should i start using a belt, sometimes i get a horrible ripping feeling down my lower abs near my groin when i rep
>>36790219
>sometimes i get a horrible ripping feeling down my lower abs near my groin when i rep
Is it wise to do SS for a bit after a few months break from the gym to quickly get to your former level?
Ideal weight for a 6' or 6'1 guy? Been cutting and cardio-ing for a while, wondering when I should start lifting and bulking.
Best calorie counting app?
I just hit 90kgs on my squats. To "celebrate" I recorded myself because I felt like my form wasn't heading into the right direction. Looking at it now it doesn't seem as bad as I was expecting.
>https://www.youtube.com/watch?v=OnNGSleDWvQ
Is this form good enough and what should I fix?
Last night I posted my novice stats and some anon said there was something glaringly wrong I must be doing since my press and bench were so much different.
Sq: 170lbs
Dl: 205lbs
B: 120lbs
Ohp: 105lbs
Row: 105lbs
Former fat fuck here on the road to recovery.
>pic related
Ended cutting 3 weeks ago and started eating slightly above maintenance.
I have an incredibly autistic question:
How do I track progress?
My biggest fear is overeating and getting fat again, so I don't even know if my current calorie intake is actually "slightly above maintenance."
>>36791054
nice job m80, whats your routine?
>>36791137
Ty breh, I've really been putting effort into eating quality food.
It's something I've come up to fit my schedule, since I'd rather go to the gym often and keep sessions short, rather than 3 longer times/week. I noticed I tend to slack off during the end of longer gym sessions, sadly.
It's basically a succession of the following:
Back day/Chest day/Bis+Tris day/Shoulders day/ Leg day, with ab work or forearm work done alternatively at the end of each day.
I know I might catch a lot of hate for this, but how big should I be before wearing a stringer? Not trying to show off honestly I just run really fucking hot all the time. Currently 6' at 195lbs. I'm not talking about those nasty ass stringers that display your fucking nipples either.
Inflexible fatty here, I am having some serious trouble placing the bar on my back due to what I imagine is flexibility issues.
Are there any stretches I can start doing to help me get the correct form going? It is killing my squat progression.
Also on a separate note, when im at the bottom of my squat I have noticed my right heel rotates inward. Does anyone know whats going wrong there?
>>36791229
Just wear it now if you want and don't give a fuck if people think you look like a faggot
>>36791239
Maybe you could try a wider grip to solve the bar position on back issue
Will eating a can of beans a day, everyday for about a month allow me to break down those sugars that aren't getting broken down, and causing gas?
I've taken a liking to black beans and salsa.
Can someone explain to me why the calorie calculator in the sticky
(http://www.fitnessfrog.com/calculators/tdee-calculator.html) and this one
(http://www.calculator.net/calorie-calculator.html)
tell me to eat very different amounts of calories per day? Is the sticky one of TDEE -500 more for people who lift regularly?
A
>squat 5x5 volume
>bench/ohp 5x5 volume
>chinups, ab work, tricep work, bicep work
B
>squat, 3x5 light
>deads 1x5 heavy
>chinups, ab work, biceps, triceps
C
>squat 1x5 heavy
>bench/ohp 1x5 heavy
>chinups, ab, bicep, tricep
Is that too much accessory work?
If I have very noticable anterior pelvic tilt and fix it, will it make me 'taller' by fixing my posture?
Or will my height stay the same since the spine entrance into the pelvic moves down.
Can someone explain to me what resistance training really is? I can't find anything specific other than just bands and shit. Are there routines specifically for resistance training? Is any regular strength program considered resistance training?
What can i do instead of Power Cleanse? I don't like to perform them and my shoulders kinda hurts from it.
My ears are completely fucking blocked by ear wax. I figured I could fix it with a cotton swab, bit I ended up pushing it deeper into my ear canal, making me feel like I'm partially deaf. Would it be possible to clean it out with warm water, or do I need a solution of some kind?
>>36791685
peroxide, warm water. if you really want to clean it good, go to a doctor. embarrassing i know but they have some equipment that does it really well. i swear after that i had like 20% better hearing
>>36791685
you can also put drops of mineral oil/baby oil in the ear canal and lay down for 10-15 minutes on the opposite side so it stays in your ear. then take a hot shower
this is my dumbbell-only routine, been doing it for 2 months. How does it look? I do shoulder and triceps everyday cause I feel them lacking, and won't start doing legs until 1 month before summer
WORKOUT PLAN
running: xRxRxRx
lifts: xxABxAB
A
planks 3x1' / leg raises 3x10
superman 3x1'
pushups (neutral-close-wide grip) 3x10
dumbbell flyes 3x10
lateral raises 3x10
dumbbell tricep french press 3x10
B
pullups 3x10
chinups 3x10
dumbbell row 3x10
tricep kickback 3x10
curls 3x10
hammer curls 3x10
dumbbell upright row 3x10
hanging leg raises 3x10
General idea for volume training when it comes to reps and rest times?
Is it 8 - 10 reps on muscle groups you want to increase in volume and 90 second rest times?
Is there any point to using weights with hyperextension? It seems like it only puts extra strain on my legs and if the point is to keep the back mobile and strong I don't really see why you would bother
How long to bulk
How long to cut
How long to remain cut before bulkin again
>>36792145
>How long to bulk
Until you are fat and happy enough with your lifts
>How long to cut
Until ~10%, or you're happy enough with your weight loss
>How long to remain cut before bulkin again
Long enough that you stop checking yourself out in the mirror, after you bang a sloot or whatever.
If I have a decent bicep vein, does that mean I'm about to recieve gains, or does it mean I hit some sort of limit and it's just a slow ride from here?
So I was doing leg press yesterday and after my last set I noticed that my pants felt a bit wet. I went to the bathroom and wiped and there was shit even though I had showered upon arrival to the gym, but my underwear and everything looked clean so it must have secreted and just remained in my crack.
Is there something wrong with me?
>>36792534
Do you shove dragon dildos up your ass or something?
Try kegels maybe?
There's a term for how exercising can cause your body to burn extra calories not just during the exercise itself, but for some period of time after, can someone jog my memory? tyfam
Barbell vs dumbell for a home gym (so no spotter)? ik I can do OHP and BP with just dums so I wont guillotine myself but squats and DL seem a bit worrying
>>36792839
Afterburn baka desu senpai
someone tell me how to get bigger pecs. All I've really been doing is benchpress and some flys and made pretty much no gains in my 6 months of lifting so far.
I recently saw a porn video where the guy held the girl up to the wall and ate her out and i want to try that with my girl eventually
what areas of my upper body would I need to work out in order to acheive this? im thinking military presses and curls but im probably wrong.
i have attached a drawing of what it looks like
thank you in advance
Is honey good to add to your food?
is it healthy?
Know any meals around it?
Top of my squat, which is weak as fuck, my hips/spine move around as though they're on a pivot. Top of the squat I get a pinch/pain in the base of my spine, any ideas why and how to correct this?
I'm stuck at 90kg because of this, the weight isnt a problem for my legs in the least but for my back it's a whole different story.
New to /fit/. I recently started doing the SL 5x5 program, and I seem to be doing okay, though I'm sure my form isn't perfect.
Is SL good for your biceps and abs? If not, what are some good exercises to add to my routine?
>>36792906
Ohp. Push press. Weighted dips. Barbell row. Weighted chins. Hammer curls. Front squat. Dead lift. Incline bench. Wow i just typed out my routine uh dur. So basically any exercise worth doing will contribute to holding this. Hang snatch and cleans would help too but probably too advanced for you if you're asking these questions. Later senpai
>>36792858
that's not how you use desu, senpai, but tyvm <3
>>36792906
Honestly, the wall here is going to be doing a lot of the work. Unless your girl is hammode, it shouldn't be very difficult. I'm extremely weak and have no problem holding up my girlfriend, although she's on the small side. Most of /fit/ shouldn't have an issue here.
>>36792928
It's sugar. Keeps pretty much forever, and it can help wounds heal faster when applied to them topically.
There are a few other things, but there isn't any evidence to support them.
How can I strengthen my mitochondria? Is it a meme?
what do omega 3 and fatty acids do? why are they a recommended supplements? do they help with lifting?
Are people in those frontal pics always slouching? I've noticed that I look much bigger from the front when I'm slouching, while keeping a good posture gives me a skinny girl's look.
is it alright to put a small bit of butter and cheese into my oatmeal
I generally use peanut butter but I like to change it up a bit
when i was young (15), i took part in a challenge to walk 50 miles in a day on flat ground. i did it because i was stupid. i didn't train, but walked about 4 milesz a day every day at the time. what long term damage did i do?
>>36793189
what you usually hear about omega is that is good for joint health, don't know about the fatty acids tho
>>36793616
what?
none
I'm too scared to do deadlifts, squats and bench press with barbells, I just use dumbbells only, am I wasting my time?
>>36793726
You use your mouth to ask someone to watch your form the first couple of times, that's what you do.
>Also liking overly skinny bitches with a flat body means that you have a lack of testosterone.
is this actually true?
also if I actually can't stand the sight of hair on male bodies, what does it mean? am I becoming gay or what? like I'm appalled by visible hair on men, myself included. I want them to shave it. and I also enjoy shaving myself. especially legs. feels good man.
>>36793827
I've got a really bad stutter and I can't really string a sentence together to ask someone for it
>>36785972
I don't think there's a 'therapeutic' dose of acid. Just take 1-2 tabs and go in with a good mindset. The first time I ever tripped I stayed down in the dark for 8 hours with some goa trance, and just thought about everything. It made me realize that life is too short to not be the best possible person you can be (both physically and emotionally)
For someone with a normal amount of body fat, at roughly what lifts do you think they look """built""" to people who don't lift?
>>36793189
About omega3: in terms of biochemistry, purely, there's no advantage over omega6; there's some research on its relation to nutrition, omega3 has been publicized as a 'good fat', and related as benefiting to everything related to fat, from hair to hormones. It might be either really something nobody noticed yet, or just o plain bullshit.
Good time to be on Texas Method?
>>36794451
link to site
If I squat 5x5 thrice a week and have plateaud will doing leg press as an accessory at the end of my routine at a low set high rep help with my squat numbers?
>>36794632
no, if you do 5x5 thrice a week then you're not getting enough recovery. switch to 3x5 instead
>>36792145
this is what i do: Bulk starts right when summer ends, then I bulk til summer. Start cut early enough before the summer to get in shape for summer. Maintain all summer. Repeat.
>>36792392
none of the above
>>36792906
also keep in mind you don't need hypertrophy training for this. Unless you're only gonna be eating her out for sets of 40-60 seconds
>>36793050
>tfw 6' 6 and girlfriend 6' 1
>can't even bench/squat/dl bodyweight (103kg)
>can barely lift her off the ground for longer than 10 secs
>>36792928
it's just sugar, not healthy or anything. Does have the ability to make shitty foods like low fat curd turn into edibles.
>>36794350
>in terms of biochemistry, purely, there's no advantage over omega6
go kill yourself
Omega 3's are anti inflammatory, omega-6 pro inflammatory. Omega-6 promotes cardiovascular diseases, omega-3 helps prevent etc etc
What supplements should I take to increase muscle mass?
>>36794710
I want to get my arms fat as fuck. I'm already eating and lifting a lot
>>36794710
Dbol
How do I stop farting?
>>36794739
>>36794739
butt-plug
WTF are Superset Dumbbell Flyes w/ Dumbbell Pullover?
I have pectus excavatum and my left pec seemed less developed than my right pec (it's "sunken in" and theres a noticeable dip in my chest).
I can't bench the bar evenly, it always tilts to one side and I get cramps in my left lat while benching. Should I use unbalanced weight or try isolating my left pec or something?
>>36794817
Are you illiterate
>>36794834
>can't bench the bar
When I started I was able to bench like 30 each side. Holy shit you're weak
>>36794858
I bench 100lbs, my point is that I can't bench it evenly
so how much does it really matter what you eat if you are below your TDEE? im cutting without any plans of getting big
Does anyone else have problems retracting their scapula during pull/chin ups? I don't have any issues doing it when I row, but I'm still kind of worried.
>>36794868
You can't bench 100 if you can't even bench the properly. Therefore your 100 doesn't mean shit
>>36794739
Depends.
From dairy? Stop eating things with lactose.
Get a whey isolate.
From beans? Eat more beans.
Google it.
>>36795033
I think it's just eating too much protein. I don't have much dairy products at all, same with beans.
>>36794710
Creatine, whey and other foods
>>36795048
No eggs either?
I don't see how to much protein would cause gas, but I'm not a dietician.
>>36795118
Not recently, mostly chicken or tuna.
Why does the recommended diet in the sticky recommend less protein for bulking? My thought would've been that protein was important regardless of whether you're trying to prevent loss or gain more.
I'm trying to get my ohp from 95 to 100 pounds. I can do 95 lbs 3x5 relatively easily, but when I tried 100 yesterday I failed on my 4th rep. Should I keep doing 95lbs, or do 3x failure at 100?
>>36795137
It become less important when you're eating more overall.
The only time you need more, is when you're eating on a deficit.
What excercises help with improving thrusting more?
I already do barbell glute bridges but I am talking about not getting tired after thrusting in a girl 30 times or so. I assume this is an cardio/endurance issue, yes?
>>36795159
oh, duh
>>36795169
you're probably thrusting wrong? even incredibly out of shape with terrible endurance, I've never had a problem thrusting away for quite a long time. Protip: don't learn how to thrust from porn, or if you do, at least look at amateur porn. it's okay to ask your girl what you're fucking up.
>>36795231
>or if you do, at least look at amateur porn
That's the thing, I have. There's this one good one called capandberries or some fucking shit with amateur porn everywhere. It puts me to shame because I see guys being able to thrust without getting tired.
If it helps I'm still doing SS, I'm a skelly so maybe the fact I barely do any cardio is the reason for this.
Kind of a weird question but is it normal to have majority of fat on my legs and hips? I'm overweight but only about 6kg over, i gained heaps of weight 2 years ago after a car accident and majority of the fat i have is on my hips and legs. I've lost 20kg since then and now you can see my rib cage and everything but i still have massive love handles, will cutting and lifting fix this?
>>36795270
Use the bounciness of the bed if you're getting out of breath. Like push down with your arms, let her bounce up. If you're doing doggy, pull her back instead of thrusting. There's lots of ways of keeping your dick moving in and out while giving yourself a rest.
>>36794834
i wouldn't recommend unbalanced weight at all.
most people are pretty uneven when they just start out and it cleans up with a little training. if you absolutely can't even out using barbells, switch to dumbbells.
it'll be frustrating to have a weak side and you'll be tempted to twist but understand that this is the way that you will improve.
What is the muscle:fat loss ratio during a 500kcal deficit cut from 15% bf to 10%.
Protein intake is at 1.13g/lbs or 2.5g/kg
>>36794893
pls
>>36795624
i dont have a pubmed journal or anything, but consensus in 2010 was 50% fat and 50% lean muslce mass. Nowadays, people say you lose little muscularture on a cut (unless youre cutting 1000+ deficiti). So, its hard to know what to believe. As long as your protein intake is sufficient, you lift heavy, and you dont dip too low of a deficit, you should be fine not losing much at all.
Hope you have some muscular base to which youll cut down to.
>>36795656
Thanks man.
I'm currently 2 weeks into the cut and I'm still gaining strength on compounds and isolations as of now.
started the cut at 5'9 170lbs and 2pl8+ bench, 2pl8+ bb row, 3pl8+ squat
How 2 keep energy levels high? Been feeling like a lethargic turd these past few weeks. No deficiencies, thyroid is fine as well.
1 gram of protein per lb of body weight.
I weigh 200, want to get down to 185 on a cut.
Do i eat 200g or 185g of protein?
>>36795742
deload from training for a week, fixed sleeping schedule, 1-3 times cardio per week
I went from 2000 cal to 1600 cal plan and I've been pretty good at keeping to it. I'm going out to a smokehouse to play guitar, should I hold strong or will having a plateful of delicious calorie intensive smoked food not have a huge effect if I'm keeping clean the rest of the week/month?
>>36795843
200
I'm thinking about starting up a little morning wake-me-up routine by doing a tabata workout when I get up. I'm at an OK weight, but I've still got a fat stomach, so I'm hoping a little HIIT in the morning (in addition to my normal weights/cardio routine) will help me get a leaner/stronger core.
Anyone have any experience with tabata workouts being effective? Is one cycle a day enough? Is it a meme and I'm better off doing cardio?
I've noticed that a scoop of pre does nothig for me saves beta alanine tingles now (mostly due to me drinking mainly black coffee as opposed to tea in order to cut down calories)
Which is best to switch to, black tea with no milk or sweeteners, or just water? Will the caffeine from tea and an ocassional green tea (say 4-7 cups of black tea) a day intefere with my caffeine tolerance reduction?
Ive been doing bodyweight exercises for a while and eating 2500-3000 cals a day. Ive been thinking of joining a gym but not sure of what type of routine to do. My bodyweight routine is.
Back
Wide chins 10x15
Wide pullups 10x12
Close grip chins 10x10
Close grip pullups 10x10
Inverted rows 5x8
Legs
Squat 10x50
Split one leg squat 5x20
Lunges 10x20
Pistol squat 5x10
Calf raise 3x100
Squat jump 5xf
Chest
Upside down pushup 10x12
Incline pushups 10x15
Pushups 10x15
Close habd dips 10x12
Dips10x12
Inverted skull crushers5x8-10
Every other leg day i drop the pistol squats or split squats because i feel im overworking them.
So should i do a beginner routine like SL or SS, a bro split, or a PPL. I was thinking a ppl maybe. Can you recomend any routines.
6' 200 lbs
>>36794893
>>36795641
macros can help determine how much losing weight sucks. lots easier to feel full on reduced calories if you're eating a shit ton of green veggies compared to a shit ton of potatoes or grains.
in extreme cases, e.g. subsisting on junk food, you can cause nutritional issues for yourself down the line.
lacking protein can cause you to lose more weight in muscle than you would want to. remember the point is to cut fat, not weight in general. Missing protein can cause muscle loss, which will make you look and feel much worse once you lose it, and is much harder than fat to regain. more muscles also means more passive calorie burn, since they need the energy to maintain themselves. there are also long term benefits to muscle strength; preventing joint damage and so on. you don't need to get big to see big health benefits from strength training.
cutting with bad habits makes it much easier to regain that weight once your cut is over.
in terms of purely "will I lose weight"? calories in < calories out is all you need. people have literally cut just eating twinkies and hohos ( see http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/ ), but it's not great for your body in other ways, and doesn't help for sustaining your loss after your cut is over.
So I recently bought a pair of weightlifting shoes (1 inch heel) but I not sure how to start using them.
Should I just incorporate them with my normal squat routine (315 lbs 5x5)?
So... My asshole just exploded.
Like... I think it was just the fact that I was sitting over the bowl that stopped shit literally hitting the walls. I had no idea my ring could blast something out so much force or variety of directions.
I'm not sick... I don't think.
Does a 3200 kcal bulk do this every now and again?
>>36793918
>I don't think there's a 'therapeutic' dose of acid.
https://en.wikipedia.org/wiki/Psychedelic_therapy
>>36796443
Guys... I need to know if I'm going to die in my sleep
>>36796443
What's your diet like?
Are/have you been gassy?
When I was morbidly obese, most of my shits were like that, so it could be the surplus, if you're a short person.
/fit/ what is so good about 5/3/1? it just seem so worthless to micromanage every weight and rep of every set of every week
Not gassy. My diet has mostly been milk, rice chicken, peanut butter etc. I'm 174 cm (5'8").
Do you think it was just a one-off catastrophe?
>>36797075
Was meant for >>36797033
>>36797063
Fucking lol
I've noticed models tend to have a certain leg shape which I like, in which the inner part of the thigh protrudes a bit from the rest. What muscles are trained to make it look like this? From what I'm seeing in anatomy pictures it would seem gracilis, the adductor longus (front) and adductor magnus (rear) would be involved, but I'd like to be sure.
Also, I remember using a website in which you could enter a muscle and it would tell you which exercises isolated it better, if anyone could post it I'd appreciate it.
Will going on say a 3 mile walk at a normal pace fatigue my muscles / affect my numbers if I'm going to be doing squats 6 hours later?
