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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Questions that don't deserve their own thread.
is it necessary to warm up by doing 10 mins cardio before the workout? is it any good at all?
Are seated dumbbell raises better than OHP or should I just do OHP?
what are some stretches(dynamic) that i can do before running?
Do i drink protein before, during, or after working out, and how many scoops should a 165 lbs 15 bf guy take
>>37117745
do OHP, seated versions of OHP put the weight on your ass, this guy mentions it here
min 6 sec 45
https://youtu.be/wol7Hko8RhY?t=6m46s
>>37117762
doesn't matter, your overall daily intake is way more important anyway, i think timing only really matters when you are taking something like Creatine or if you want to burn high glycemic index food (this might be broscience though)
What's the difference between a standard deadlift and a romanian deadlift other than starting from the top?
peanut butter and jelly sandwiches are ok for bulking if i use natural peanut butter, natural jelly, and whole wheat bread, right?
Finally starting a real cut but the calorie calculators on here have me a bit confused. Judging by hours alone, they say that doing an hour of cardio a day almost doubles my TDEE. That seems absolutely absurd though.
I get that they all say "moderate" or "strenois" effort but how the fuck do you measure that? Like, I can slowly jog for an hour or I can push myself as hard as I can, but the people in better shape are still going to burn more by working just as hard because they can go faster.
I know it wouldn't matter normally but at an hour a day that shit adds up to like 4000 calories that I may or may not have burned.
>>37118415
I calculate my tdee activity based on what I do besides the gym. So if you work a desk job and don't get out much besides to lift just count it as low exercise. Also I just eat to my calorie limit and don't count any cardio I do against it, although I don't do too much cardio in the first place
Is there actually a heart rate thats good for losing weight, or is that gym mom type bs. Is the situation something like working harder is better but you won't be able to keep it up and thats where it comes from, or is it an actual thing?
>>37118519
Heart rate doesn't really matter (unless you kill yourself I guess). The more you push yourself and the longer you exerciser the more you burn. There are athletes who would have a lower heart rate jogging than a fat guy would have eating a sub sandwich, but the athlete is gonna burn more.
Why is there no mods to ban all the fags that go off topic. Being gay is OK but talk about that shit in lgbt.
Will sugar in my drinks actually help Creatine be absorbed in my body faster or is it just a meme?
Will I get the same benefit from waking a mile as I would jogging one? Is fasted walking beneficial or a waste of time?
>>37117731
I believe I have a shoulder injury (minor pain in the shoulder where the cuff is, and also it pops loudly.)
how long should I stay off the weights for it to rest?
Is there anything i should change about my diet? I have to eat at least 3.5k cals a day (500 over my tdee), i'm trying to gain weight.
Breakfast: 2 cups of oats, banana, 2 slices of bread (around 850 cals)
Snacks throughout the day: Peanuts (510 cals), 6 eggs (420 cals), greek yogurt (130 per container)
Lunch: It varies, usually it is a pb&j sandwich (lets say 400 cals) or 8oz chicken and 1/2 cup rice (around 500 cals)
Dinner: Chicken or beef/rice or pasta/broccoli is usually what i try to eat (500 cals or more depending on how many I already have)
Shake: 750 cals (includes milk, protein powder, pb, a banana, and 1 tbsp coconut oil)
I also try to drink another shake with just water and protein powder at some point throughout the day. I will knock things out or put things into the diet depending on how much calories i have eaten already during the day.
If it's important, i'm 6'2", 175lbs, and 19y/o
guys i really want to improve my home gym, i'm a recovering fatty, went from 323 to 282 in 9 weeks just eating at a decent deficit (1200 to 1500 a day) doing 2 days of cardio and lifting 3 days a week
my dumbbells are fine, i can do 25lbs no problem which i heard is ok for beginners, but my barbell sucks, 45lbs plates are expensive af in my 3rd world country and i'm scared i'm going to be too weak to lift them.
I can bench 25x5 and ohp 12x5 both at 50lbs, i have to do high reps because that's all the weight i can add,
do you think i can do those 5x5 with 2pl8s? (around 100lbs)
How do I get a /fit/ bf? Do any of you like cute boys?
>>37117731
what is SS????????
>>37117762
you should take enough scoops to supplement how far you are from your recommended daily protein intake. There are sites to calculate that so lets say you had some chicken breast today, deduct the protein in the chicken from the recommended intake and take the remaining amount needed, divide it by however much protein is in 1 scoop of your protein powder is
and voila , magic
timing doesnt matter, you need time to digest it anyway and itll probably stay in your body. if youre worried about wasting it still then just drink it anytime after, just drink it the same day you workout
What is a good aesthetic routine after doing SS? I realized I only care about looks.
>>37119427
>Will I get the same benefit from waking a mile as I would jogging one?
Do they feel just as easy as each other
>Is fasted walking beneficial or a waste of time?
Sounds like meme science to me
whats the best dumbbell only workout? and will i get bigger mass from dumbbells rather than barbells?
If I just trim my pubes with scissors should I complete shave my balls or just trim them too?
>>37119692
>6'2", 175lbs
Thank you hungry skeleton.
I'm 6'2", and at my dyel'est, I was 198 lbs. I must just have a big frame.
>>37119741
>282
None of that matter. Your main goal is to get to around 230 lbs. Then lift and cut further to 200 lbs or so over the next few years.
>>37120253
>I realized I only care about looks.
Not going to make it.
You'll be one of those fuckers with chicken legs, small shoulder, but huge biceps and pecs.
Thinking about getting a massage tomorrow? Is deep tissue better than the other kinds?
>>37120327
Doesn't fucking matter as long as you lift the same weight. If anything the dumbbells will help with the ancillary muscles used to stabilize lifts.
I have been lifting since January this year.
January: Bench Press was 40kg/88lbs for 3-5 reps.
May: Bench Press is 80kg/176lbs for 1-2 reps.
Is this considered good progress? 100% serious.
Height/Weight:
6'11 82kg/181lbs
>>37120635
Oops - I am only 6'1 haha
>>37117762
Depends if your trying to gain weight.
If trying to gain weight take it before. If you just need more protein take it when you wake up and after your work out
>>37120645
Wat. Protein intake before a workout has no effect, especially when taken from a substance as quickly digested as whey
>>37120635
You doubled the weight and cut the reps in half
Wouldn't say it's ideal m8
>>37120706
Well 80kg is my max now. Didn't test my max back then.
I don't get why it isn't ideal though.
I'm going on a study abroad in japan in 40 days and will be away from a gym. How do I keep my gains during that time?
>>37120748
forgot to say I'll be there for a month
>>37120748
>>37120758
I would go on a high protein diet and at least do bodylifts like pushups, pull ups, chin ups etc.
Isn't there a local gym or something you can join?
>>37120775
I can look into local gyms when I get there, but I was just preparing for worst case scenario
Looking for a simple bodyweight workout I can do in my office for a week. Going to be putting in more time as a wagecuck for a week so I can't go to the gym. Any suggestions?
>>37120603
Happy endings are the best kind, know what I mean?
what's tougher back or chest day?
>>37120819
Full body day
>>37117731
I'm getting my ghetto home gym a barbell. Whats the difference between a 2.1m 15euro bar that can support 400kg and is 35mm and an oly bar that costs 100€?
redpill me on leg press
I wanna do more quad work, my squat is very hip dominant
sled or the other thing? how not to snap my shit up?
>>37120825
Oly bar holds more weight. Also you'll have a hard time finding plates for a 35mm bar unless that's normal in your country and 100 euros for an oly bar is expensive as fuck. Don't use oly plates with a 35mm bar, you'd be wasting your money and they'll be loose as fuck.
>>37120863
Since im broke af and live in a rural area im going to make my own weights out of cement
>>37118161
they're ok no matter what as long as they fit your macros, you fucking hippie
What's better for aesthetics, powerlifting or crossfit?
>>37120572
such is life. i am actually up from 160 ;_; but making progress at least
i've only been eating that much for about a week now but hopefully i can get up to 185-190 by the end of the summer
>>37120882
Make sure you make them the right diameter otherwise your deadlifts will suck. Anyone who tells you a 15 euro bar holds 400kg is lying to you but a standard 2.2m oly bar rated at 700lbs costs 70ish euro in austrafaglia (110 dollarydoos) and everything is twice as expensive here so you'll probably be able to get a decent oly bar for like 40 euros plus delivery. If you pay for garbage you'll get garbage, I wouldn't buy the 15 euro bar,
>>37117731
I usually start off with a 3 mile bike ride before working out, but that's for me to wake up since I go to my uni school (UCI gym is the best) and I have 8am classes.
On the bright side, my thighs are so strong and it complements my squats.
An article from the sticky says that "Males should be ~10-12% body fat before even considering going on any kind of ‘bulk'..."
Does this mean that I should cut first? I'm a 162-lb male with around 20% body fat with novice lifting stats for the big 5 lifts.
>>37121174
You can probably bulk to 180 easy peasy.
Cutting with more muscle and experience is fun and easier too.
This bulk to 180 should at least take you a year btw. Dont go to hard
>>37121062
Haven't seen any oly bars under 120 euros in here
What are some good dumbbell exercises to fix muscle imbalances in my hands ?
>>37121208
Thanks senpai. So is there a starters' guide to clean bulking? I'm a total idiot on this matter and can't count calories to save my life.
>>37121216
Shop online if you can, ebay is your friend, if you can, your best bet would be to drive out and pick it up from the seller.
>>37120483
How short are you going up top? Aim for a balance.
I just shave mine.
>>37117731
Do anti depressants and anti anxiety drugs have a negative effect on lifting? I know it's a pussy thing to do but I'm having a lot of trouble functioning normally. Also are they a banned substance in boxing and mma? and if I where to do martial arts on ssri's or whatever the fuck they're called would I lose my aggression and be a bad fighter?
>>37121062
>a standard 2.2m oly bar rated at 700lbs costs 70ish euro in austrafaglia
They apparently get really wobbly at 150 kilos, i just got a 1500lbs bar for about $230, 28mm too so good for deadies. considering getting a cheaper power bar with a thicker bar and center knurling for squats and benching
>>37121400
I personally use a bar slightly more than half the diameter of an oly bar that I paid 80 dollarydoos for, it's either 2.1 or 2.2m long, don't remember, and doesn't even slightly bend when loaded up to 3pl8. The plates have a 29mm hole though, the bar is 28 I think. I imagine using oly plates with a bar like that would probably make me wanna kill myself because the plates already move around enough to trigger my ocd, but I just put the clips on and it's perfect.
>>37117809
deadlift comes at a complete stop on the bottom and then back up
Romanian is more of a stiff eg deadlift and focuses on the eccentric movement of the lift. Not a complete stop more of a touch an go. Youre fighting that gravity both ways
is this gyno or am I just fat? how fucked am I?
>>37121452
another picture
>>37121467
If it's gyno it's very mild. Either lift through it and don't worry about it or get tested. If it's gyno it's fat and gyno.
will eating a wheat sandwhich be bad if im trying to lose weight? sometimes at night time I get real hungry, so i slap a piece of ham with lettuce, tomato and mustard only. i always get mixed answers about wheat bread.
>>37121467
I literally dont see any of it on your chest.
Quit being a fucking bitch
>>37120590
I've heard multiple times (and in the sticky) that even fatties should lift when losing weight to build muscle and loose fat, sure your gains aren't gonna show for shit, but you're still burning calories and building a little bit of muscle at the same time. Plus no joint pain
how does one properly train their weak arm? i can do 12 reps of 25 db's curls with my right arm but i can hardly do a set with my left arm, do i lower the weight to like 15lbs and just stall there with both arms for a while or do i actually just train with my left arm?
>>37121648
Lower the weight on both and do an extra set on your left.
>>37121487
Bread in general is not good for losing weight.
Just eat some broccoli.
>>37121684
This is broscience
>>37121487
>is eating calories bad for losing weight?
>>37121648
>>37121681
I'd argue that you shouldnt be doing dumbbell stuff at all until the balance is evened out.
Do ez bar curls or just compounds. Chins, dips, bend-over row... Thatll sort it out.
>>37121648
>tfw nerve damage made my right bicep, tricep, and pec weaker than my left.
>It's been a long few years to getting them equal.
>>37121692
Well, i meant the calories. Not that theres something mystical about bread.
>>37121694
Dumbbells are far superior to barbells for fixing imbalances because most people cheat by using their strong arm more when they do barbell curls.
>>37121648
I had/have the same problem; I alternate between EZ/Barbell curls and DB curls on a bi-weekly basis and it seems to work well
my only goal atm is strength though so as long as my form is good and my numbers are going up I'm happy (not-clueless beginning lifter)
>>37121648
>>37121267
tfw my post was ignored
>>37121535
home gyms are a meme. Maybe if you've been lifting for years and have PROVEN, CONSISTENT motivation, could you consider a home gym.
Yeah, lift while loosing weight, but NEVER consider eating more to gain muscle until you're under 230 lbs.
>>37121701
>>37121707
I also focus extra hard on my weak side when I'm doing bar exercises, that's important to point out I think since I can say from experience it helps
>weakling and started lifting not too long ago
>only enough time to hit the gym 2-3 times a week
Is doing push-ups/crunches at home useful? I try to do 4x30 push-ups and 4x10 crunches every day but I don't wanna end up not developing parts of my body
Other shit I can do at home?
Fuck I wish I had a gym bro
>>37121701
Yeah, I only curl with dumbbells.
Looking to get fit enough for FFL by the end of the year.
If it goes poorly I'll still stay in Europe a while, but at least I'll be fit.
I need to do some cardio and considering i live at work they have a gym so I'm going to use that. Its terrain where you quite literally can't run outside since it'll be over gravel and pea gravel and all sorts of other shit that fucks up running.
For my cardio should I use the treadmill at some incline, using at 4 right now, or should I use the row machine we have? I see good views for either of them.
>>37121711
Because I don't know about you but I have no idea how to train hands breh.
>>37121714
I'm not good at focusing on individual muscle in compound movements (I typically dont even notice if my bench is tilting unless I tap the safeties) so it would be a lot easier for me to track the progress of individual arms separately with dumbbells.
>>37121711
>tfw my post was ignored
Everyone knows who you are, and you're not a good person, that's why we don't respond.
>>37121719
If you're already going to the gym, get your actual weightlifting shit done there
if you want to do pushups and situps and shit while you watch TV or whatever, I'd recommend it
>>37121719
It's BS, you need to lift heavy.
Are full squats better for gaining strength and mass or will squats to parallel do the same thing?
>>37121737
>>37121746
Thanks, I'll try to reschedule shit so I can hit the gym more often during weekdays
Im gonna make it
>>37121732
Yeah, that's why you switch back to DB every 2 weeks so you can track what each individual arm is moving, as well as use the gains from heavy barbell curls to push your DB curls weights higher
>>37121764
Essentially the same thing.
>>37121774
I fucking hate barbell curls, concentration curls have always given me the best strength gains in my biceps. I don't curl much but when I do them for a couple of weeks the weight I can use shoots up like crazy.
>>37121764
always go ass to grass unless you have legitimate mobility issues
don't be a pussy
>>37121768
If you can only go twice a week, do a full body routine each day.
When you hit muscles 2 or 3 times a week they grow a lot faster than just once a week.
>>37121783
I use the EZ-curl bar and squeeze the shit out of it while imagining that I'm doing double semi-Hammer curls, seems like a decent enough cue to me in practice
The little muscle at the top of my forearm where the biceps comes down really gets a workout that way, which is especially important for the weak side when it comes time to do isolation DB curls
Just mix it up occasionally, is what I'm really saying. I don't buy into the "muscle confusion" meme, but doing the same shit all the time is fucking boring anyways, so why the hell not just go for it, ya know?
>>37121849
My problem is that I don't have an ez curl bar. I'm sure it makes curling feel a lot better, but with my straight bar it just feels like I'm raping my wrists and doing nothing else.
>>37117731
Alright /fit/ I need help.
When I'm in squat position my left hand causes pain (pic related). It is almost like something is pushing in,
Do any of you might know what it is ? Or something similar has happened to you ?
My theory is that it is caused by my strength imbalance in my arms.
>>37118551
Not quite. The fatty will burn more calories just from being fat but they more than make up for it in intake. As they cut, their set point fights them and kills their metabolism and their heart rate slows.
>>37119872
No, none of us do.
When will GOMAD liquid shits end?
>>37122067
when you eat food
>>37122086
I dont do GOMAD per se, I do like 1.5l of milk a day and the liquid shits never end. If I keep drinking, will it eventually go away?
>>37121701
>Dumbbells are far superior to barbells for fixing imbalances because most people cheat by using their strong arm more when they do barbell curls.
So don't cheat and get a good balanced out body.
>>37121899
Only a physiotherapist can tell you exactly what's wrong. Every body is different.
>>37122114
But in practice that's not feasible a lot of the time and you haven't presented a reason to do that anyway. You can get a great physique doing just dumbbell isolation, dumbbell isolation exercises have way more variety in general.
5'3" asian manlet
Should i kill myself?
>>37122173
Atleast you're not a nigger
>>37122141
Generally, most arm development and strength gains comes from compound lifts. I.e., doing Chins, Bench press and bent over row will do more for your arms than biceps isolations with dumbbells which should be considered complementary.
>>37122215
We're not talking about compound movements here. Obviously compounds should be done with barbells.
>>37122238
I was talking about compounds.
>>37122358
That would make you the only one then. This entire conversation has been about strength imbalances when it comes to dumbbell curls.
I wanna cut a bit before summer. Right now I'm 78 kg and some 15-16% BF, 183cm tall. Doesn't sound great does it but I used to be 71.5 kg when I started in October, and I had a break for January and some other small breaks.
Now my question is should I try GVT while I'm cutting?
Rate my upper body routine:
3 sets of 10 reps with increasing weight in each set. If I can do all 3 sets of 10 reps, I increase the weight next workout.
>Chest Press
>Biceps Curl
>Overhead Triceps Extension
>Triceps Pushdown
>Decline Crunch (-15%)
>Rotary Torso
>Chest Incline
>Low Row
>Shoulder Press
>Vertical Traction
>Pulldown
>Lower Back
>Back Extensions
>Upper Back
>Pectoral Machine
Am I missing anything?
>>37122420
No, gvt isn't a good program anyway.
>>37122436
Oh and my goal is doing a 10 km run in September with obstacles.
>>37122438
So what should I do?
I used to do a full-body routine, then I mixed this and that. I gained some strength but that's it.
I'm in desperate need of a program, like 4-5 times per week.
>>37119881
A German Paramilitary organisation from the 30s and 40s.
>>37120734
What's your 3-5 rep range now, anon?
As in, what have you actually gained?
>>37122463
Try lyle mdonald's generic bulking program and halve or more the volume down to 1-2 sets or just cut really slowly and do the normal program. If you google it a pdf comes up with questions and answers about the program and it outlines how to cut while doing it.
>>37120635
>>37120706
It's not that big a deal. It's not bad situation to be in since now his 1RM has increased he can just work on building his 5RM up to 80kg. Either way he's going to be increasing volume as he works on that and stimulating growth.
>>37122420
Why are you cutting? You're not exactly big. Just slow bulk over the summer
>>37122436
It's not really something we can rate. How often are you doing upper body? How often are you able to progress with weight? What are your goals? Are you bulking?
Why does everyone recommend low fat yogurt? Why not regular yogurt the same way whole milk is recommended over skim milk?
>>37122601
People eat greek yoghurt instead of casein protein, people drink milk to bulk.
>>37122584
I do this 3 times a week.
My goal is to be able to do a pretty hard 10km obstacle course in September, where you have to pull your own bodyweight etc.
Right now I can't say how often I go up in weight as I just started tracking it for real, with Excel. But I've increased in weight roughly 4 times since I started lifting in early March.
Can I gain strength on a cut? Not muscle size but raw strength?
>>37122614
If your goal is to build strength or muscle, you're doing way too much work. If your goal is to pass the obstacle course, practice the obstacle course. Any other training is a distant second to actually training by doing what you're training for. If you wanna run you run, if you wanna powerlift you bench/squat/dl.
>>37122575
Because I wanna look good for the summer anon.
if doing anything greater than a 24 hour fast. when you finish the fast, do you eat more to compensate not eating over the previous time fasted?
example- 48 hour fast, next day do you eat twice as much? spread it over the rest of the week?
since intermittent fasting doesn't tell you what to eat, but when- the calories should stay the same, no? (looking at weekly calories instead of daily)
>>37122659
The weekly calories are what counts. If I had 0 calories Monday but ate 2 days worth of calories Tuesday it would negate everything on Monday fast.
>>37122694
you would still be at a deficit though-
if you were cutting at 1600- (maint 2000). fasted for two days, then ate what you were supposed to when you finish the fast (3200) cals, you're still at 800 calorie deficit.
>>37122614
Those 10km obstacle courses are a piece of piss mate. They are made to be accessible to the average joe with only a few months training. If they were actually difficult they wouldn't be marketable.
>>37122746
Unless you're actually a fast runner. Most of the ease of the courses comes from the fact you get bogged down in the pack and can't go fast/have to wait your turn for the obstacle. If you get a clean run at the whole course its pretty rough going.
>>37122621
Too much work? Not sure I follow.
>>37122789
Your volume is far too high. You shouldn't be doing more than 12-15 sets a day as a beginner (or more than 20 ever) as a rough guideline with those kinds of exercises unless you're training for endurance instead of strength/muscle, in which case you should just do cardio or circuit training or crossfit or some other gimmicky bullshit. In your case, you're training for a 10km circuit, so it makes no sense to do all that bullshit instead of just doing the 10km circuit.
>>37122838
Problem is I cannot actually do the circuit beforehand.
going to buy a cheap powerlifting belt for like $30
will i regret it? why will i regret it?
>>37122864
If its a cheap lever belt, odds are it'll break before too long. Cheap single-prongs tend to last longer.
In either case, a good belt can end up being cheaper over the long run. They're damn near indestructible.
>>37122861
Then either attempt to emulate it or do athletic sports training (bill starr's 5x5) with lots of cardio
>>37122878
I'm already on a cardio routine though. I'm just trying to supplement it with some upper body strength as I'll need to be able to pull up my own bodyweight etc.
>>37122876
I'm a student with no money, I just want something for the short term
So a cheap single prong instead maybe
>>37122897
Do bill starr's 5x5 and add chins as he suggests. It's made for football but it'll work for you.
Got some bad lower calf pain after running Monday, still went to the gym yesterday, the pain hasn't gone off, it hurts when I walk, but there's no swelling/redness/anything like that. Should I just rest and apply ice?
And I have a lower side back pain, felt it while doing barbell rows and deadlift, but not on squats. It's not a sharp pain, it's just there a lot of the time. Do you guys think it's the case for a doc or just rest with ice+anti inflammatory?
Does the human body burn more calories when the weather is hot?
>>37122997
yes we don't get energy from heat like cold blooded animals do
>>37122614
You're doing way to many isolations m8.
Keep it simple with compounds and complement with isolations. 1 triceps and 1 biceps isolation is enough. Most of your arm work should come from pressing and pulling.
Fasted cardio- meme or not?
>>37123087
Had a long discussion on this subject this morning...
Do you carry a lot of fat? Then sure, go ahead. The fat acts as your energy reserve when you don't have any calories in your system.
Are you below 10%? Then you might want to rethink since your body might start breaking down your muscles just as much as your fat.
>>37123087
Enjoy your blackouts.
>>37122997
Surely you'd require more calories to regulate body temperature in cold conditions?
>>37123128
>blackouts from cardio
you should stop watching broscience for lifting advice.
>>37123147
its so absolutely marginal it literally doesn't matter. Pumping up your AC isn't a legitimate cutting strategy.
>>37123059
I'm not sure I follow. Is it bad because the isolation exercises don't involve the surrounding muscles? A lot of the machines I do mark several muscle groups though.
>>37119587
6-8 weeks for soft tissue injuries to fully heal
>>37123087
Most recent research indicates that it's probably not beneficial. In fact, if being fasted means you'll have poor performance, then that drop in performance translates to less energy expenditure and less total fat burned at the end of the day.
>get 5 reps with 102.5
>next session go up to 105
>only get 4 reps
what do i do next session? try get 105x5 again or go back down?
>>37122616
I don't see why not. A lot of strength is technique and cns adaptation.
>>37119741
Don't start with 1 plate bb bench lol. Buy smaller plates to build up to that. 1 plate bb bench isn't impressiv by any means but for a beginner it's way too much.
What do you do once you've hit your goal? As in you do you maintain? Do you still need to go to the gym regularly but just never increase weight or can you back off a bit and take it easier?
>>37121387
Look into St. Johns Wort. Try it for a while and see how you feel. It's natures SSRI.
>>37123240
>once you've hit your goal
This never happens. Your "goal" keep being pushed in front of you. What's your goal now will no longer be your goal as you get closer to it - at that point you'll have a new goal. That's what it's like for most people anyway.
But lets just say you are in fact happy with current strength and size. It's easy to maintain and doesn't take much work. You can scale back training a lot. However, there'll always be something to work on. Weak spots in physique, strength, mobility or something else. Skill work of different kinds etc. And it's a good thing too - Without progress you'll lose motivation and quit.
>>37123175
Put it this way;
Doing Lats Pulldowns works both your back and your biceps, as well as training your muscles to work together.
Doing just biceps isolations just trains your biceps.
Both give more or less the same result to your biceps, but the Lats pulldowns also work other muscles.
/balding/ fag here. Is it OCD-ish to check the smoothness from every angle when shaving my head? I feel as if I didn't shave properly if it isn't completely smooth, even if it looks alright...
How hard is it to gain muscle while losing weight? I've been eating under my maintenance level for a while now, and I have the idea that I'm also gaining muscle mass. Is this possible or is it just more visible?
I go to the gym 5 times a week and do strenght plus HIIT everytime. I eat a lot of protein (120-200g per day), so could I be gaining muscle while losing fat?
>>37123335
The smart thing to do would be to do lat pulldowns and then a couple sets of bicep curls. What you SS only compound fags don't get is that the reason isolations are used so much is because they barely add any time to your recovery and help fatigue a muscle. There is almost never a reason to not throw in 1 or 2 sets of curls and maybe even a tricep superset, it takes less than 10 minutes and unless your arms are somehow already tired from your heavy low rep compounds (they won't be) then you'll get better size results for little to no time or effort without sacrificing the rest of your workout. That's why they call them accessories. No they're not mandatory but if you have the time and you're not an oldfag who can't recover why wouldn't you do 1 set of curls before you walk out of the gym?
>>37123516
It's very possible. As long as your protein is above 0.8g/lb of bw then your protein is sufficient. Try not to change your diet up too much because if you go from eating 200g of protein a day to 120g of protein a day or vice versa your nitrogen balance will go negative and then you'll have a hard time gaining any muscle. If you're relatively novice at lifting, you can gain muscle even while doing a long, slow cut.
>>37120645
>>37119939
>>37117798
Thanks guys
>>37123531
Is it better to do heavy weight low rep (3-4) or normal weight high rep (10)?
Should one switch it up?
>>37123516
only really if you're severely over weight or a rank novice - other than that any perceived muscle gain is just definition coming out from weight loss.
>>37123531
this is all under the assumption everyone always benefits from more muscle fatigue - which is basically just bad brosplit knowledge, i.e. lets do 10 exercises to failure cause the more it hurts the more it works.
think about chin-ups rather than lat pulldowns - they heavily train your biceps, in conjunction with other muscles while 'learning' a useful bodyweight movement. saying having to do bicep curls afterwards is just stupid and ignorant.
Is this correct my friends :~)
BCAA Daily
Beta Alanine Daily
or should i just have BCAA on workout days?
Also how harmful would doing a high intensity day, then a light yoga and stretching day afterwards
>>37123577
For accessories you should always keep the rep range high, 8-15. Pick either 8-12 or 12-15 as your target rep range and increase weights as much as you can while staying within your rep range. You can do that in many ways but I like to increase my reps by two or three before I increase weight because I don't have an unlimited number of plates, that may may not work for you. Remember, those rep ranges are arbitrary, if you get the best results doing 1 set of exactly 12 curls and increasing the weight by half a kilo every other week then by all means go for it.
>>37123581
I never said you have to motherfucker. Progressively overloading a muscle directly with weight is going to stimulate growth. No matter how much you worship trappy chan's tiny trap dick this is a fact and trappy, rip, the SL website or whichever source you're getting your shitty information from cannot deny this fact. There's such a huge difference between doing 2 sets of bicep curls after 4 sets of chins and doing 16 sets of different kinds of curls as your fucking workout. Nobody has ever gotten sore biceps from a fucking lat pulldown anyway. More volume = more growth unless you have so much volume that you can no longer increase the load on your muscle. This is basic fucking shit. You use isolations to increase the volume of training on a muscle without putting a strain on the body.
>>37123590
The general consensus among those who spread supposedly non-bullshit information is that BCAAs are only essential when hungry before working out or some shit like that. Take your beta alanine daily like you would with creatine.
>>37123699
What about the general consensus from scientific papers?
>>37123531
You're not really contributing anything, since I already pointed out that isolations are complementary. But should never replace compounds.
Also, if you've already hit your muscle 40-60 times in a workout, any additional isolations are most likely pointless. So if you do 30 sets of Lats Pulldowns and 30 sets of Barbell Rows, don't bother with any more biceps isolations since your muscle won't really benefit any from it anyway.
>>37123712
I haven't read any but from what I hear there's about as much evidence to support taking BCAAs to work out while fasted as there is to support the arbitrary 1g/lb bw protein rule. They probably have some small niche benefit but you're most likely wasting your money. There are more bodybuilders that don't take them than there are bodybuilders that do take them. Same with protein, if you're taking a scoop a day to hit that 1g/lb bw goal then you can probably eat 30 grams of carbs instead of that scoop and nothing will change. Unlike BCAAs the science is actually out on that, since it's been around for a very long time.
>>37123723
>60 sets
Anon, you should have told me you were doing crossfit in the first place.
>>37123772
Sorry, I meant reps.
>>37123783
The point I'm trying to make is that in my experience, and that of almost everyone who doesn't have the exact perfect leverages to train biceps and lats to simultaneous failure when doing chins or rows, a couple sets of bicep curls are beneficial to muscle gains. As a general rule of thumb, if you have the sets in you then you should do them, the worst that could happen is you could waste your time. If you pick up that dumbbell and can't manage a set of curls at your regular weight then obviously don't, but telling everyone that they never need curls is just an oversimplification. Yes you should skip your accessories when you feel too tired for them but no you should not neglect to add them to your program. SS, SL and other barbell only, compound only strength programs don't care about muscle growth, they're just mediocre powerlifting programs that are easy to follow. The perfect beginner strength program, because no beginner can or will make correct exercise choices for accessories, so why give them the option at all? It's easy and you don't have to learn anything. That's the definition of entry level. They're just not as effective as smarter programs.
how useful is creatine for a noob anyway?
>>37123842
It's somewhat useful and costs like 50 dollars a year so if you're on the fence just buy the smallest size you can find. Take it for a couple of weeks and if you gain a few pounds you know it's working for you, then just buy bulk.
Question: did m00t ever post on /fit/? I know he was dyel and the only gainz he got was from carrying some whores luggage. If he posted, I'm curious to see what.
>>37123681
>I never said you have to motherfucker
you said there's 'never a reason not to', which is the same implication, motherfucker. no need to argue literacy because i said "have to" instead of "should always", its childish and makes you look weak (which your argument is)
you're arguing against a strawman here (inb4 buzzword) - learn to read posts before kicking of like an offended autist. i never said there's no place for curls - you just want to throw a tantrum like a fucking baby wanting to do curls and therefore you think everyone should, regardless of what question was asked.
you've also probably not even read the original post for the routine check - so saying
>durrr do your isolations
has no meaning and helps no one. learn to argue instead of regurgitation everything you think may or may not be relevant to the discussion, stupid faggots...
>>37123840
You don't have to train a muscle to failure just to make gains. In fact, that's not always desireable. A general rule of thumb is that hitting a muscle for more than 60 reps is a waste of time, and when you do compounds you hit many muscles in general.
In addition, I never said to "skip isolations", I said keep it to 1 tops because any more than that is most likely a waste of time.
http://www.aworkoutroutine.com/optimal-workout-volume/
>>37123205
105 again.
>>37123885
>unless (your arms are tired) there's no real reason not to
Common reasons to not do extra exercises like curls include: fatigue (CNS and Muscle) or time constraints
>>37123908
You should absolutely never do isolations to failure, I'm definitely not saying that. If you're even close to failing a set of curls you should stop and go home. My personal bicep volume is 18-24 reps of chins or rows over 3 or 4 sets and then 12-30 reps of curls over 1 or 2 sets depending on what I feel like doing. I also do reverse flies for dat shoulder health and upper back. My lats are typically significantly more fatigued than any of the other muscles I use in chins, particularly because I like doing them with a somewhat close grip.
How do i get more defined legs? I squat 3 times a week, can do 180kg for reps. But my legs don't have any defenition. Im at roughly 12% bodyfat and my upperbody is aesthetic as fuark. But my legs just get larger not more defined if i add stuff like frontsquats, leg extensions etc
>>37123971
Genetics 1xf
Or just lose more fat, maybe you store fat on your legs.
Been dating the same girl for nearly 5 years, she was a 7/10 when we started dating with an amazing ass, I started going to the gym and she started eating.
Now I'm descently fit and she's fat, she's also annoying and childish but still I love her. I want to break up with her but can never bring my self to it.
I know she loves me and I still love her but I don't see us going anywhere should I dump her or try to work it out
doing this PPL routine
http://forum.bodybuilding.com/showthread.php?t=149807833
is this a good one? If I do it like this
monday-push
tuesday-light cardio
wednesday-pull
thursday-light cardio
friday-legs
weekend off
>>37124140
Eh, good loyal girls are are rare nowadays. Talk to her, get her to join the gym, start cooking and do a mealprep so she dosent eat like shit all the time.
Grass is always greener. Unless you're a 6'2 chad you're just gonna be lonley and depressed while she's out getting slammed in the bathroom of a club the day after.
>>37124177
That routine is probably best done PPLPPLx with a light day 2,4,6 (first push, second lower, second pull). If you wanna train 3 days a week do a full body routine.
>>37124202
I'm 6' but doesn't really matter if you have abs your golden where I live, yeah I've been trying to get her to go and she does for a day than just goes home and eats junk food and doesn't go back for a week
How normal is it for my arms to look completely DYEL when relaxed and pretty /fit/ when flexed? How can I fix this?
Over the past few months I've been increasing my calories without any apparent effect upon weight. I've been getting slowly stronger but maintained a weight of 180lbs at 5'11" on calories between 4200 and 4750, super autistically counted. Is it possible to have some kind of absorption issue?
>>37124845
Maybe, I really doubt it though. If your counting is spot on, keep increasing cals.
How frequently should a body movement and DB routine increase the reps and weight? Currently doing #/#/# so for example this week will be 5/5/5 then next week 6/5/5 then week after 6/6/5 then when it's 10/10/10 lower to 3/3/3 and increase weight. For body weight movements, to "increase weight" I start a harder type of the same exercise. Basically I don't have BB and want to know how much and how frequently I should be increasing the intensity each week or session.
>>37123185
what about tendons? because my wrist has been killing me after I heard and felt it pop on shit form bench pressing? that was at least a month ago.
>>37124893
I used to abuse laxatives as a kid and now I'm worried that it's fucked my ability to digest properly. No longer taking anything like that and shit regularly 2-3 times a day
What I ate yesterday:
340g pb@628kcal/100g = 2135kcal
500g pasta@350kcal/100g = 1750kcal
400g vegetables@40kcal/100g = 160kcal
50g sultanas@300kcal/100g = 150kcal
1 can of peas = 190kcal
150g bread@235kcal/100g = 353 kcal
110g chicken@110kcal/110g = 110kcal
~4850kcal
All nutrition from labels on packets, no guessing or online estimates, the carbs and fats have been steadily increased over the last few months with mild strength gains but no weight gain
If I'm doing noporn, would masturbating to high test threads violate that or do they not count as porn?
>>37125518
>people fall for the noporn meme
>>37125570
Thanks for not contributing an answer at all. Everything is a meme to you guys. I really just do it for my girlfriend who doesn't want me looking at other girls.
I got puffy ass nipples. Like mild gyno. I heard dairy can fuck with your hormones, and I've been pounding whey/greek yogurt/milk like a motherfucker. What are the odds that quitting all dairy will reduce my bitch tits?
Also good exercises for narrowing my chest gap
>>37125518
Softcore probably doesn't count as porn
>>37125685
That's a bad reason
>>37117731
Can I get geuinely /fit/ with only access to dumbbells?
>>37125518
noporn means no artificial stimulation of any kind. All youre allowed is your imagination, and even then youre not supposed to imagine porn that youve previously seen.
>>37124795
Lower your body fat % and your muscles will be more defined
>>37125744
That's what I was thinking, but at least softcore is better than hardcore.
>>37125733
That's not the sole reason, by the way.
>>37120882
LMAO. M8 just buy a pull up bar and do chin-ups and push-ups until you can afford to go to a real gym or buy plates. That's the most autismo thing I've ever heard.
>>37125721
I don't have an answer but I'm interested in this too.
>>37125721
I have this question as well.
>>37125721
>What are the odds
Literally none
The odds that your gyno is from milk is super low. The odds of gyno going away on its own is super low.
If you took some meds for it maybe it would disappear, though if you had it for more than a couple years anything short of surgery is almost guaranteed to be useless.
If I struggle to get all my calories in, can I get like 1000 caloires from food like ice cream and chocolate. Will it hurt my gains?
>>37126229
No, the reason people don't eat stuff like icecream is because it has shitty macros and does nothing for you, but its not like its going to make you build muscle slower or something.
why do i have to force myself to eat in the morning?
>>37126287
Probably because you don't wake up hungry?
I don't either
Is SS actually decent body shape for females?
Why do people keep talking about how good coffee is for a cut?
>>37126287
>>37126325
It's because your body doesn't all wake up at once. Chug water as soon as you get up. You'll feel hungry right after.
>>37117731
I have high metabolism and have been trying to put on weight by eating a shit ton. I eat alot of pizza, Chick Fil A, and Subways (only fast foods I eat at). Will all of this later haunt me when I get older?
Is StrongLifts a good routine for beginners?
>>37126641
it kills the hunger
I just got back into running after being on something like an 18 year hiatus.
What's the best undergarment to keep my junk from flapping around? So far, I'm just wearing a jockstrap.
>>37126724
Thanks man
>>37123863
I read somewhere that creatine just makes you into a bloated mess
>>37117731
Why does everyone say gainers are expensive? I got a 10lb bag for $50 and it seems like a great deal.
Is PPL really that bad for a "beginner"?
I used to work out back in high school and I was quite strong. I did PPL for the most part and I loved it. At my strongest I did 110kg 5x5 bp and 150kg 5x5 squats.
Lately I've been doing ICF 5x5 and I've made great gains in a little over a month of working out; my bench has gone from completely dyel working out with the bar (was exhausted after a long 8 month aggressive diet, so had no strength) to 70kg 5x5 and squat is 100kg 5x5. I think the main reason for my fast progress is muscle memory; I'm pretty sure first time newbies can't make such strength gains.
However, I just can't stand doing full body anymore, splits are much more fun and I think fun should be an important factor. I also hate doing bent over rows 3 times a week, as it's my least favorite exercise by far. My front and mid shoulders (especially front) are much more developed than my back shoulders, and ICF has no focus on the rear shoulders; I fear I'll end up looking like a gorilla if I don't hit the rear properly.
It's also important to note that I don't care too much about "functional strength" and have always been more focused on aesthetics.
I was thinking of a PPL routine where I start off the push workout with bench press 5x5 twice a week until I can't progress as fast anymore, followed by 3 sets of incline dumbbell bp, and do Arnold Dumbbell Press, lateral raises and facepulls for the shoulders. Once I can't progress twice a week with BP, I'll add in some OHP and alternate the two as my main lifts.
I am wondering if this sounds like a solid plan, or if I should just stick to ICF?
>>37126937
not great, better than most though. do SS
>>37126868
nah as long as you're active and don't eat only takeaway you should be fine. you should probably slow down as you get older though, cause you get less and less resilient to shit as you age
>>37126641
kills hunger as the other dude said, also helps with energy levels.
Sweet potatoes, great for the health or carb monsters? I really need to know.
>>37118415
Best way to deal with that is to add no exercise. That way you can't go wrong.
>>37126957
need a reply please
>>37126868
The pizza will not haunt you. The colour of her hair will. That extra hour in bed will. All those times you could have tried but didn't. You didnt tell your mother that you loved her. You were scared to dance. There was no time to travel. Did someone just call your name? Your friend needed your help. Where were you? Did that girl smile at you from across the room? No, the moments gone now. You watched it pass. You'll replay these moments again and again in your head. In slow motion before your eyes. Unable to grab them now, as you were back then. These will haunt you. When all your youth is spent and the memory of her smile fades, all you'll have is the chances you never took. It is a tragic, terrible thing to endure.
Is the aimed protein intake really supposed to be 1.5g per pound of body weight?
Im 70 kg (150 pounds) and 100 grams is doable, but 150 is too much to take with eating normal food.
is buying a rusted olympic bar (with the intention of applying proper oil to get rid of the rust, then cleaning the oil off properly) a good idea? im short on cash atm and only have dumbbells
what exercises do i want to be doing to develop strength in my lower legs?
What does fit think about fitbit (especially the charge HR)?
Does it work with lifting and is the data at least kinda correct?
>>37127318
depends how fucked the bar is and how well you expect to remove the rust. if its just temporary (you plan on buying a better one when you're stronger/go to a gym) then its fine.
squats, deadlifts.
>>37127273
what does it actually do though?
>>37117760
Gate opens & Gate Closes for hip flexors
Power Skips for to warm up the Achilles/Calf area
High Kick and Swing for Famstring
Lunges for Gloots & Quads
Then Knee High Jumps, Butt Kickers and High Knees
>>37127353
the babby explanation: muscles are powered by something called ATP. when ATP is used it becomes ADP. creatine phosphate quickly turns ADP back into ATP so it can be used again. so basically, creatine supplementation gives your muscles more fuel they can use during times of high energy demands (like lifting). the result is that you're able to lift heavy shit for more reps, thus getting a better workout
>>37127353
something about improving atp production which includes water retention, so people claim it makes you bloated - but water is mostly stored in the muscles so nah.
all 'citation needed' but simply put gives you more energy during workouts.
>>37127446
>>37127453
Is it worth taking and when should I take if I do?
>>37127469
yeah - dirt cheap and well studied. take 5g daily, whenever
Standard dumbbells have 1'' holes right? If I were to upgrade to a 18 or even 20 inch db set would I have to upgrade to olympic weights? I don't want to blow another £1-200 on weights I already have...
>>37127469
it's one of the very few legal supplements that actually work, so yes, you should take it even though the effect is not very big. just take 5g every day at some point during the day. timing isn't important.
note that some people get no benefit at all from creatine, for whatever reason.
Just started eating meat, was a vegetarian
>600 grams of meat + 3 eggs too much in one day?
Myfitness pal says thats wayyy too much cholesterol?
>>37127506
Would it be worth getting pre or even whey with a decent amount of creatine in it then?
>>37127340
is there anything that specifically targets the lower legs though?
Does creatine go bad? I have one thats expired, from when i got injured. Kind of sticks together but if i shake it a bit it it goes back to normal
Have I been doing it wrong? I thought you were suppose to keep working out (other muscle group) between each set rather than sit doing nothing for a minute.
>>37127506
>>37127475
Do you take it on rest days?
>>37127546
Don't buy that overpriced crap. Most pre and post workout shakes are overprices as shit with barely any creatine in them. Creatine basically costs next to nothing if you buy it pure 100% monohydrate.
Pre-workout take a caffeine pill (much cheaper than shakes); post-workout make your own post-workout shake with 1-2 scoops of protein powder, 1-2 scoops of carbohydrate powder with no added taste and 5g of creatine.
You'll be saving a lot of money by making your own shakes and not falling for the memes that are trying to take all your money.
>>37127546
no, there is no point
>>37127579
yes, you take it every day
If you're at a weight of 70kg(150 pounds) are you supposed to take 150 g of protein daily?
100 g is doable but 150 is too mach to take through normal food only.
