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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Old one is lost from mine eyes.
Cardio and fat loss. Does it matter what type you do? Whether I choose to swim daily or just brisk walk whenever I'm working, as long as my deficit is the same will the results more or less be the same? Cardio is just a tool to lower bf% and doesn't have a bearing on how you'll look at the end of the cut right? (Sounds confusing I hope you anon get what I'm asking)
my upper chest is lagging, so I'm looking to increase volume. Should I do this by doing more reps/sets/more variation of lifts on my push day? Or should I increase volume by doing chest every day? Or would doing chest every day inhibit growth, because the muscles don't have a chance to fully complete protein synthesis?
Is drinking lots of coffee bad? I'll drink about 3 cups a day, but I drink it black, so it's only like 20 cals.
>>37149573
Just increase volume on push days.
Before coming here I was/still am trying to lose weight via swimming on its own. Is this enough to give me a firm body or will I end up skinny fat once I reach my goal weight? I feel like it's different from something like running due to water resistance etc. Also tfw no gf to swim with
>>37149564
Cardio helps with vascularity.
>>37149793
Well it's not really about the way you keep yourself in a caloric deficit that defines whether you will end up skinny fat or not. It really has more to do with what your bf% you will be at your goal weight, how much muscle you are carrying and what's your fat distribution like. Nonetheless sounds like your pretty new in here so I'd recommend you to read the sticky.
As long as I follow both diet principles and progressive overload in my workouts, do I ever really need to switch up my routine? Would boredom be the only reason to change?
>>37149684
That's not a lot of coffee you faggot. Grow a pair.
>>37151077
>>37151099
Nice dubs fellas.
My question: All I do are pull ups and ab work with a perfect diet (more or less). Can these two exercises get me a dent looking body? I just wanna look good in clothing tbqhf
>>37151145
*decent
Is bench pressing with dumbbells so much worse than with the barbell? I don't have a gym bro or spotter, and I don't want to kill myself with the bar, no power rack in my gym. there is a bench press stand, but there's no guard rails on the side, so if the bar comes down, there's no stopping it before it hits me. what do?
>>37151209
If strength is your goal over just wanting to look good then yes dumbbells are inferior since you can add ALOT more weight to a bar. However if strength isn't your main goal then by all means use those dumbbells as your main tool for crafting your chest. Still follow the principles of progressive overload and you'll be fine
>>37151099
It isn't? Seems like alot.
Something in my shoulder gets sore when I do front raises, what can I do to fix this? What executrices should I avoid other than front raises, obviously.
>>37149793
>>37149564
From my own experience, 90% of weight loss comes from your diet.
I also think that the GOAT cardio is swimming. Makes your heart work really hard, and really improves your posture, chests and shoulders (might call broscience on this one, but seriously, every swimmer i've met had great shoulders and chests).
>>37151767
Front raises are the most unnecessary exercise ever. Just don't do them.
>>37151830
What other shoulder work can I do then? I can't OHP due to a previous injury and I also want to strengthen my rotator cuff
>>37151209
When pressing without a spotter/power rack, don't use clips to hold the weights. Should the bar ever fall, you just lift it from one side, the weights will slide off and you will be safe.
Additionally, take it easy with pressing. Don't go to failure, don't test yourself. Yes, you could have managed to finish that 5th rep, but finishing at 4 reps beats not being strangulated by the barbell. I'm at 2pl8, 4x5 and i don't have a power rack.
Dumbbell pressing is inferior, but it isn't bad. Pulling numbers out of my ass, i'd wager the bench press is a 10/10 chest exercises, while the dumbbell press is a 8/10 one. Like the other anon said, follow the principles of progressive overload, pay attention to proper form and you will see results.
>>37151859
Can you Bench press or do dips? Really Any pressing exercise involves your front delts enough.
Look up YTWL
If I'm a skinnyfat DYEL, should I consider body recomposition?
>>37151859
>I can't OHP due to a previous injury
I don't have experience with injuries. Is that an actual order from your doctor, or are you assuming you shouldn't OHP?
Heavy OHPs are the best shoulder exercises out there. If you can't do that, i'd wager you should try some dumbbell shoulder pressing, but your injury might not allow for that either.
Best shoulder exercises are, imo -
OHP
Dumbbell Shoulder Presses
Lateral Raises
Face Pulls
But seriously, OHP is the numero uno for your shoulders.
>>37151947
Order from my doctor.
So I didn't eat enough and had a bad sleep the day before my SS workout.
The last session was fine and my squat was a decent speed. Today, the bar felt incredibly crushing on my back and even though I got all sets of 5, they were very grindy with just a tiny amount of form breakdown.
Should I continue to up the weight and just make sure I eat enough/sleep well enough and consider it as just a bad day?
How e-stats work?
When somebody talks about a 1plate lift, does he mean 40kg/90lbs (1plate*2) or 60kg/135lbs (1plate*2+bar)?
If the bar is implied, should I always assume it's an olympic bar (20kg/45lbs)?
>>37151145
no,add pushups and bodyweight squats else u wont look balanced.
>>37152314
1 pl8 = 1 pl8 on the bar each side
I'm gonna put some chicken and broccoli on a pan for lunch today. How do you bastards make it taste good?
>>37152341
What if I throw swimming into the mix?
Am I ready to move on to 5/3/1. I did stronglifts for 6 months, took a year off lifting completely due to family issues, and have been doing it for the past six months again. Haven't made any progress in lifts in a month.
SQ: 95kg x 5
BP: 60kg x 5
OHP: 45kg x 5
DL: 100kg x 5
>>37151209
learn how to do the "roll of shame"
>>37152796
Switch to SS, it will probably give you some more gains before going intermediate.
Also that deadlift is low compared to your squat. Form check on both?
I'm getting weird forearm pain.
I notice it the most when I do barbell curls. It's a strange pressure feeling. I don't care about the pain but I don't want to pull a muscle or something and hurt myself. Should I lift through it or take it easy?
>>37152940
You are doing it with a straight bar, amiright?
Switch to the ez-bar or better, switch to hammer curls for a while and it may go away.
Don't go back to the straight bar or it'll fuck you in the ass.
>>37152999
Ok, thanks. Any reason why straight bar is so bad?
Have any of you fags gotten massages? My upper back and lower back feel super tense, how do you deal with the autism of being touched, also male or female masseuse? No homo of course.
>>37152940
Never "play through the pain" if it hurts STOP.
>>37152796
Its probably not your program thats the issue. Eat above matainence, sleep 8hrs minimum and train CONSISTENTLY. Then you can worry about specific programs. You will make progress with ANYTHING as long as you are consistent
>>37152412
Fuck that bitch up with hot sauce.
What actually works the back the most in a deadlift? Is it the lockout phase? Is it pulling it off the ground?
Is it safe to say that getting it to above your knees is the leg phase and the "rack pull" is for your back?
>>37152148
If you dont know you can move up you shouldnt move up. Think of your body as a house. You know how you make a fucking beautiful house? You lay each brick, place every beam as straight and as perfectly as you can, one by one untill there are no more pieces to place. Thats your workout, make every set perfect and the result can only be perfection.
Should I smile at strangers when outside?
Currently I just return the smiles was wondering whether I should progress to dealing them
>>37151767
Switch to lat raises. Your front delts get more than enough activation through every other form of pressing we do. Medial delts on the other hand...the part of the delt that actually gives you that roided out canonball shoulder look, those need isolation work.
>>37149573
More pressing of any kind will help though i would reccomend you incorporate cable flys or pecdec to isolate the pecs if you truely feel they are lagging behind
>>37153307
Of course. If you enjoy it when people smile at you why wouldn't they enjoy you smiling at them. Plus it makes you go from RBF to having a more approachable demeanor.
>>37153307
You'd be surprised how many people smile back when you smile at them.
>>37153307
Never be afraid to make eye contact and smile back bro. It brightens people's day
>>37153076
Not really, somthing in your forearm is being agrivated by the straightbar so its inly logical to switch to somthing that doesnt cause pain
>Pressed 75kg strict, no belt
>Took a picture of my bod
>Look flabby as fuck
Feels bad man, can't even take off my shirt on the beach without feeling bad.
>>37153076
the straight bar for curls puts your wrists in a weird position and makes you apply force (thus exercising). this unnatural position of the curl with applied force will make your stuff go inflamed.
quit the straight bar breh.
do preacher curls with the ez-bar, hammer curls, concentration curls, etc.
My gym banned deadlifts, and I don't have the money to cancel the membership and go elsewhere. What can I do to substitute?
>pulled/tore something in my shoulder almost two weeks ago
>still hurts bad as fuck from any weight put on that arm
I'm starting to get mad and worried. Why the fuck is it taking so long to heal?
>>37153670
Dumb bell Romanian deadlifts would be a decent alternative
>>37153685
Go to a fucking doctor you mook
>>37153831
Related question then.
I always treat dumbbell excercises and machines as auxillary, and I only warmup with barbell compounds. Should I be warming up with auxillaries and dumbbell lifts?
>>37153895
Good question. I get a lot of varried answers when it comes to how to warm up. Personally i do a full mobility routine every morning and before each workout but i take a very proactive aproach to injury prevention. As long as the weight is less than 25% of your work weight i think your db work would be sufficent for warming up.
>>37153895
If you are working off someone elses program chances are they have a warm up method associated with that particular program. If not, Id advise you to check out the plg pastebin for mobility and warm up resources
>>37153844
What would a doctor even do for that? He'd probably just tell me to keep resting it. I'm just wondering if it's normal for something like this to take two+ weeks to heal. I'm sure some people here have taken a trip to snap city in the past.
>>37154003
1: would tell you if it was a tear or a sprain for Which would be the difference between getting rest and deciding whether you need surgery/PT.
2:he might even be nice enough to perscribe some fun pain killers and/or muscle relaxers.
>>37154003
Two weeks is not normal heal time. 4 weeks seems appropriate
Anyone ever have tendonitis before? In the forearm/wrist. Already took a week off what's the procedure?
Do you guys use different shoes for squatting and deadlifts?
also what muscles keeps the humerus to the shoulder? I've got an injury and thought it was a dislocation but after x-ray, shoulder seems fine.
thoughts? doc's analysis is inconclusive and wants me to get an MRI, but I can't afford one right now
>>37154105
Ice twice a day for two weeks, rest for 4. When you do return to working out do so lightly, progressively working back up to your previous working weight
>>37154003
Joint injuries take 2-4 weeks normally if they are minor
Takes like 3-6 months if you btfo it
I've only been lifting for about 2 months now and I noticed when I compared my form to my brother's that I pause at the bottom of every squat whereas he does it in one motion. Is it a bad thing to do or am I just making it a little bit harder on myself?
>>37154233
You are making it harder on yourself it will still carry you though carried me up to 128 kgs and then once I was told I was pausing too much managed smash my upcoming workouts.
>>37154179
Squat and bench with oly shoes DL barefoot here.
>>37154186
Such a bad time to get it, oh well at least i can work on my cardio
>>37154179
lmao this pic...
>>37154309
Plus your legs, your abs and especially your glutes. I never directly trained my ass untill injury left me little else to do in the gym and hoooooooleeeeee shiiiit! I didnt add very much size onto my glutes but the level of attention i get for it is unreal
I can't wrap my mind around deadlifting, I've watched tons of form videos but as far as I can tell everyone lifts with their back when it comes to hinging their torso upwards. My entire life I've heard that picking things up with your back is dangerous and should be avoided though, so how are these guys safely lifting 4pl8?
>>37154294
is there anything wrong with DL with oly shoes?
Started ice cream fitness about 5 weeks ago now. Started at the bar and today I finally hit 135 for squats and 115 for chest.
Most of my exercises seem to be at all sorts of different weights. Are they meant to be or should I focus on getting them all to the same weight?
pics are taken roughly 1 month apart.
WHY AM I NOT PUTTING ON MUSCLE? :c
Switched from 4 months of fuckarounditis split routine to SL.
67kg 178cm eating @2390-2500 kcal/day and getting a minimum of 150g daily protons.
Estimated 1RMs from symmetricstrength:
Back Squat: 85 kg[Novice] //didn't train legs for those initial 4 months
Deadlift: 128 kg[Intermediate]
Bench Press: 76 kg[Novice]
Overhead Press: 47 kg[Novice]
Pull-up: 23 kg added[Intermediate]
Pendlay Row: 70 kg[Intermediate]
So... Where the fck are my gains escaping to?
How often should I lift per week while on a cut?
I find myself rather doing cardio than lift since I'm not gonna make gains on a cut anyways.
>always feel awkward on deadlift setup
>try sumo, pull my conventional max easily
>nagging knee pain gone
Should I work to fix my conventional setup/form or just be a sumocuck
>>37152341
>body weight squats
Does that meaning a 180lb. bar bell... Or just what is known as a 'squat'
Does cardio really kill gains or is it just some bullshit /fit/ spouts?
GF wants thinner legs and everywhere it says "do cardio"
But I don't want to lose my quads, but I need to get to at least 13% BF.
>>37154829
Eat more
>>37154876
fuck me she's so beautiful
>>37155230
please define "more" to a recovering fatty afraid of having lovehandles again
my right pec feels like it's smaller than my left, is there any reason/fix for this or is it just undertrained compared to the other one?
>>37155068
>GF wants thinner legs
remove
Does anyone have a body mode chart with examples? Like, a serious one? Bear mode, ottormode, skinnyfat, skelly, etc?
>>37155068
cardio kills fat.
>>37155281
More
Above your tdee, the sticky has info man
>>37152314
1plate*2+bar.
1pl8 = 60kg
2pl8 = 100kg..
and so on.
>>37152796
doing SL myself, you seem to have forgotten your Rows?
>>37155310
BENCH and do isolation.
Do you also have problems benching
Does the bar move side to side
Fix your bench and move up in weight
If you do, i rather you should just focus on bench form and do isolation like the unilateral dumbbell presses
Unilateral Dumbbell Press will fix movement problems but not in a great extend muscle development but it will help
>>37154876
>you won't make gains while you cut
Why does this meme persist, you WILL MAKE GAINS but lose bodyfat and some muscle in the same period
The sole purpose of cutting is to lose as much bodyfat to muscle mass as possible so you're still GAINING muscle mass.
>>37151911
You should go to the gym.
What do you guys call the exercise where you grab a plate with both hands and move it around your head?
>>37156044
The umbrella press
Why can't I feel any lat activation during pull ups? I've tried with narrow and wide grips but I never feel like I've worked them hard. I feel much more when I'm doing seated rows
>>37156044
The spartan phalanx
>>37149564
anyone remember the name of that canadian online protein supplier? he browsed /fit/ and i ordered some from him a while ago, but i forgot the name
call me a shill if you want, the stuff is actually not bad
>>37154680
Typically you should keep back/chest exercises relatively close. If you can bench 225, you should be able to do a pullup with x amount of weight added to your body to equal 225.
Squats/deadlifts should be higher than both, as they use more muscles to perform. Deadlifts use more than squats, so you should be able to deadlift more than you squat.
It's fine to have variations between the 3 big lifts, deads, squats and bench, but for isolation/hypertrophy different weights don't really matter.
is there any point in taking creatine on a cut?
>>37154640
75% of a deadlift is in your legs, your back is mainly for stabilizing and getting it past your knees
>>37154179
I got me a good pair of Chucks for the gym. They're flat enough for stability and their shape is good for really driving in with your heels
>>37149564
Does doing higher sets on a lower weight build mass, opposed to doing lower sets on a higher weight building strength?
Going to be joining a weight-loss contest. How can I put on the most weight possible one week for initial weigh-in?
I know you can load up on creatine and sodium and bloat yourself with water, and how would i constipate myself to pack out my intestines?
is it bad to lift using the same muscle groups multiple days in a row? why is waiting a day better?
On my off workout days, should i be eating as much as i do on my workout days? I am bulking.
Recovering fatass here,5'6 was 260 currently at 147,have loose skin,should i stay maintenance and stay lean?Not sure what to do or if i can slow clean bulk for gains and eventually be asthetic.
My left tricep is bigger than my right one, so I do unilateral tricep accessories on my bench day, but my left (bigger) one always finds these more difficult. Is this because it takes more of the strain on bench, which I do first? I don't really want to do the isolations first, that would compromise my bench.
Someone help, i can never get chest activation during bench I pretty much only feel it in my shoulders till the next day but getting a pump is still unachievable.
I watch multiple videos on form and have tried with just the bar but still cannot get chest activation.
I had gym senpais check my forum and they don't know why. Is my muscle mind connection shit?
>>37156817
Arch the back. Retract the scapula so your shoulders don't move. Touch your chest. And find the best width you can with your hands.
If that doesn't work, then fuck if I know. It helped me get chest activation and finally feel good about benching
I need to know how long it should take me to get from running a 6 minute mile to running a 5 minute mile.
Also, training advice?
Not a question but walked into the gym and Brandon Lilly was randomly there (I don't live in Kentucky either). Just thought it was kinda cool and wanted to share.
>>37156817
>>37156835
Thanks man, I think it might be my grip width or where I'm lowering the bar, where should the bar go in perspective to my chest below, on, or above nipples
>>37156715
help
>>37156963
As long as you aren't gaining more than ~1 pound a week then sure.
How fast should I be loosing weight during my first cut I'm 5'11" 200lbs
>>37156715
>>37156963
yes, your body is constantly building muscle and needs food to build. you should always be eating at a surplus if you're bulking. even if you don't lift for a week, your body still builds muscle for a long time.
>>37156672
your body needs time to repair broken muscle. whenever you lift, you tear muscle, and when your body repairs the tears, that's when they get bigger. if you were to use the same muscle groups everyday in your lifts you wouldn't be giving your body enough time to repair the tears. you'd just constantly be tearing, closing, and tearing the same muscle mass again and again. in the long run you would gain muscle but not nearly as much as if you'd lift every other day.
>>37154896
sumo a shit. deload and work on DL form. take videos and watch what you're doing. you might be locking your knees or letting your knees go too far out or in.
>>37156948
make sure you're keeping your elbows in too. in pic related he's flared too far out. keep them tucked a bit further into your body. also make sure to grip the bar as hard as possible. and on flat bench i usually bring it to mid chest which is about the nipple or a little above, whatever feels right.
>>37156295
Probably not. Even a moderate cut reduces the potential for muscle growth, so not much point in being able to do an extra 2%.
To be honest, creatine has always struck me as pointless for anyone outside of professional athletes. A couple bucks a day minimum give yourself a _tiny_ bit of extra endurance.
>>37156948
>>37157091
Thanks senpai very helpful, I think my elbows are flailed outward like
>bench press 1.jpg
Try and keep them tucked see if it helps
>>37157116
You're likely getting screwed and overpaying by a ton if creatine costs you dollars a day.
Will cable crunches be enough for a harder stomach?
Currently on Starting Strength, I know most of the lifts workout the core, but I want to add maybe like 3-5 sets of cable crunches everyday just because there's a cable machine in my apartment gym.
>>37157475
Haunting leg raises and planques
>>37157568
Spooky
If I do 5 sets of bench press, I have a tricep pain at the end of the last set. It is only in my left tricep. It feels like an intense pressure and it occurs as I am pushing the bar off my chest. Is my grip too narrow?
Is holding a bodyweight squat good for anything other than being able to hold that shit longer?
how can i improve my diet?
1 cup of blue berries
two eggs
Trail mix (3)
two slices of whole grain bread (2)
3/4 cup of steel cut oats (2)
1 cup of broccoli
14 ounces of chicken breast
orange (2)
banana
sweet potato
a tiny bit of butter / dressing
~2950 calories
~175 protein 1300mg sodium
~374 carbs 2829mg potassium
~64 fiber
~109 sugars
~70 fat
~10 sat fat
i feel like im getting too many carbs and i want to lower it while getting 3000 calories. any suggestions?
i'm 5'9 ~160lbs
133lb 5'9, like to try to get to 155 by August. Is it possible?
how did greeks make it? or even know what making it looked like?
Diets and food quantities wern't incredible back then, even aristocracy would struggle to break 2.5k cals with a good amount of protons
I have to make an unexpected trip and I can't afford gym membership for the next month.
How fucked am I ? How much will I lose from this? I will probably do some cardio and arms at home with dumbbells, will this be a strong setback or it will not change anything? I'm a beginner, still doing SS.
While cleaning up my home I found a copy of Arnold's Bodybuilding For Men. Would it be a good idea to follow the routine from the book or should I stick to the ones in the sticky?
>>37149564
Some cardio has more resistance than other cardio, which will change the final effect a little.
I mean, even at cardio levels of repetition, you're still activating muscle, and it's still going to adapt the muscle directly.
This is mostly quibbling, especially if you're just doing a little to up your TDEE rather than training for a sport. But sometimes it's not. Your ultra-marathoners, or hill runners, or cyclists that tackle climbs hard, and to a lesser degree swimmers, these are all going to have some effects on muscle development. But weight training will dominate for the most part.
Any super endurance exercise is also going to cut down muscle weight. One of the best exercises to slim down your muscles is to train for a six hour run. It's such a crude guideline it's almost an urban myth, but you probably want to stop before 2 hours at a time on cardio.
All that said, cardio isn't a tool to reduce body fat. Cardio is mostly a tool to improve (and watch out this make shock you) cardio health.
Cardio means "heart". It also improves vascular and pulmonary health (blood flow and lungs).
Eating less is the primary and most important tool to lower body fat.
>>37151209
Honestly, for a beginner, I think it's safer to learn on the barbell, rather than with dumbbells. A barbell is more balanced, and it has this whole big length that you can try to rerack. Fail with heavy dumbbells and you're probably gonna drop one on your face.
Fail completely with a barbell, and you can do the safety tilt. What this guy describes: >>37151874
Do NOT try the roll of shame. It's silly, it looks silly, and you can injure yourself with a heavy bar. If you don't have a spotter leave the weights off and do the tilt.
Any gym that refuses to let you bench without clips on is required to offer a spot from a gym employee.
>>37157867
How beginner? If you're still SS, expect your lifts to go down by around 10%. Maybe less if you're under six weeks.
>>37157860
The general consensus is that most of the more heroic examples are a little exaggerated. You might be underestimating the amount and variety of food top athletes could afford in ancient Attica.
>>37157867
S A S K A T O O N
>>37157228
This. 1kg is 200 days worth and costs me under 20$, which comes to 10¢ a day. He must be looking at pre-workouts or capsules.
>>37156854
Not sure. A year maybe?
>>37156672
>>37156715
>>37157091
Seconding this. What people need to understand is that it isn't working out that builds muscle, it's recovering from working out.
>>37157181
Another helpful tip is when you're arching your back (put feet on bench), get on your traps, then retract the scapula to create a platform and keep your shoulders safe.
>>37154829
tell me what you typically eat in a day. Like everything you put in your mouth. Are you weighing it? if not, weigh everything till you get a sense of what a portion size really looks like. Then just eat bigger portion sizes.
peanut butter is ur friend
If 3-5 reps builds "strength" and 8-12 reps builds "size", but generally speaking they pretty much do both, could I get away with not tracking progress and just lifting 3 sets to failure as long as they fail somewhere between 3-12 reps?
Feeling drained after a long night of drinking. Just woke up, about to hit the gym in an hour or so, best way to wake up and not kill myself?
>>37157867
>do fuckton of pushups
>do fuckton of bodyweight squats
>do dips if you can find a place
>do pullups if you can find a place
You'll be just fine.
>>37158158
Sounds retarded...
>>37158342
I guess, but you are only going to "see" progress after months of liftings heavy. If you don't try for set goals it will be harder to track progress and progress linearly.
How to figure our my optimal weight for farmers walk?
>>37158396
LISS Cardio.
Medicalfag here.
Go for a easy walk, drink a lot of water and get some wholesome carbs with some protein.
Listen to some podcast.
Just did some heavy chest, broke my plateau.
Fitnesspal says I'm already at my macros with 233 extra calories for the day.
Will a scoop of protein in water be beneficial or unnecessary if I hit my macros already?
Is there an ideal temperature to workout in? It's hot outside today but I swear it is so much hotter in the gym.
>>37157636
Yes, widen it.
>>37158907
It can't hurt.
What happens to my body if I stop eating solid foods?
> just want to drink giant smoothies and protein milkshakes
> eating solids only makes me gassy and fat as fuck
>>37158885
Cheers. Will just do that
My scale has a switch where you can change measurement from lbs to kg. I usually use lbs. This morning I weighed 165 lbs which is 75kg, but when I used the kg setting it had me at 77kg.
So which is more accurate?
>>37159485
Yes
my shoulder on my non dominate side clicks when I do lat raises both up and down at the same point. I decided to drop weight and focus on control and it still clicked. is my shoulder fucked? I've never had an issue with it before.
Been focusing on hitting my lats since day one, but am starting to feel like my teres is lacking.
So i am switching from narrow grip chins to wide grip pull ups for a while...
Is there any difference i should make to barbell row?
I always used this technique, as i felt it best in my lats
https://m.youtube.com/watch?v=rNjwZ1fxtCQ
But i am thinking maybe this (with wide-grip) might be better for teres development?
>>37159952
Forgot second link
https://m.youtube.com/watch?v=ZlRrIsoDpKg
I can squat MUCH lower with my feet at 45* pointing away from each other than with them in parallel.
Is this acceptable form?
>>37149684
Insofar as a cup is 750ml. That's really not as much as you think, you've got the mindset of a teetotaller.
Short answer, naw.
>>37149684
It's mostly fine.
You'd probably sleep better if you cut back but you're not going to cause yourself any major problems .
>>37156817
Do 10 second spoto presses and pause bench. If you don't feel it in your chest, you should be honing your technique. Bench more, and bench more often but for christ sake, bench correctly
>>37159976
Your toes are supposed to point out, literally google squat form, or read ss
Just make sure your knees track over your toes, and there is no knee cave.
You might find as you work on form you get more power and equal depth if your feet are pointed in just a little bit more, but still pointed out and not parallel at all.
Definitely stay symmetrical though
>>37159980
Oh lol I meant 250ml, adding up to 750ml. Little more than large cup from Starbucks.
I'm lazy as fuck, so I'm doing a twice a week routine, can I do ottermode with that? (I just want to look good)
Day one:
Bench Press: 3x6-8
Incline BB/DB Press: 2x10-12
Military Press: 3x6-8
DB Skull Crushers: 3x10-12
Kneeling Cable Crunches or Other Heavy Ab Exercise: 3x10
Day Two:
Pull-Ups or Wide Lat Pull-Downs: 3xAMAP
Bent Over Yates Row 3x8
EZ-Bar Curl: 2x10
Squats: 2x10
Deadlifts: 1x10
My specs are 65 kg (trying to gain to at least 70kg, but 75 is optimal), 177cm and 9% BF (according to my measuring tape and online calc)
>>37156817
You need to lift more weight.
Focus on progression.
I promise you that is the problem.
Unless you rep 2pl8
Can anyone tell my why women are so autism? Girl asks me for my number says we should hit the gym, I text her. Never texts back. WHY THE FUCK DID YOU ASK FOR MY NUMBER YOU FUCKING IDIOT
>>37160021
Not with that routine
You're essentially working each muscle once a week.
>>37160021
Doing 8 reps of babyweight = not training/developing strength = not able to keep adding weight to the bar = not being able to progressively overload your muscles = no gains.
The guy doing 225x10 will always always have a bigger chest than the guy doing 135x10.
Get your lifts up to 1/2/3/4, and when you focus on volume, you will make gains because you will actually be moving weight.
i would recommend this
A.
Ohp 2x4-6, then 1x8
Weighted chin, 2x4-6, then either 1 set of bodyweight to failure, or two sets stopping shy of failure
deadlift 1x5 OR Hip thrust 2x4-6, then 1x8
B.
Bench, 2x4-6, then 1x8
Row, 2x4-6 then 1x8
Squat, 3x5
And that is it.
No incline, no accessories.
As your liftes get closer to 1/2/3/4 you can switch from 1x8 to 2x8, as long as it doesnt stall your progression.
When you stall on ohp (it is the first lift to go), then swap out ohp for push press and continue following the progression model.
No need to split for 2x a week, fullbody is is best, you will have plenty of time to recover.
How the fuck do I learn to stop eating for pleasure and switch to eating for health/survival?
>>37160102
You got no txt game
>>37160139
You dont.
Just make sure you hit your macros with good food.
And intermittently fast.
Kinobody is the man to check out regarding this.
Actually lost weight quicker and easier when i stopped eating "clean". (I think i wasnt getting enough saturated fats or summat)
>>37160145
I have mad text game broham.
She didn't even respond once.
>>37160136
P.S.
On the bodyweight set(s) you can do pull ups, or pull up variations. Stick to either hammer chin-up or regular chin ups for weighted progression.
>>37158103
Saskatoon bro on /fit/
what gym you going to bro?
>>37160176
Thanks man.
IF has been something I've been meaning to start so might give it a go.
>>37160184
>is a tripfag
>thinks he knows how to be likeable
Kek
>>37159952
Please respond...
>>37160208
that girl is not hot
>>37160237
Okay?
>>37160237
>your subjective preferences are objectively bad!
>>37160246
>>37160247
you don't have to be mad i'm just saying she is not hot like literally a 5/10 desu
>>37160253
Not even that guy, but she is 10/10 imo
>>37160342
no you idiot
>>37155874
my bad - 50kg x 5
Do the weights get lighter?
Does the cardio get easier?
Does it really get better?
Do meal timings matter in terms of eating carbs/fats/protein together, separate, etc?
>>37160661
Provided you're training properly, the weights you're currently lifting gets a lot lighter and the cardio you're currently doing becomes a lot easier. However, in order for this to happen you need to keep lifting increasingly challenging weights, meaning that, no, it doesn't get easier - in fact it gets way harder.
But if you go back and try to lift the weight you used to lift, then you realize how far you've come.
How come people recommend cardio over all else (such as lifting) for getting leaner? As in to imply it's more efficient at fat burning. What gives?
I lift for 60m a day and cardio for 20-30m (intense cycling) and yet the cardio would be better? And how does that work, is it in terms of energy spent over the entire duration? Basically how do people say that cardio is the best for losing fat when it comes to types of exercise?
>>37158286
i've been keeping track of macros and calories for the past 6 months, and bought a digital scale 2 months ago to aid me in the process. So i definitely know what I'm eating.
Staple foods:
morning:
greek yogurt
cottage cheese
eggs
ham
granola
milk+oats
lunch:
red beans
chicken breast
proton bars
chicken liver
dinner:
a portion sized to fit what calories i ahve lefr consisting of whatever my mom cooked so that she doesnt feel bad since I'm not eating what she makes. This generally means either pan-fried fish with some polenta (salmon/trout cooked in so much oil it pains me), a veggie stirfry, sausages, etc.
the snack I can't break free of: icecream
that'd be it. i just want a good number of kcal to aim for.
>>37153390
>tfw whenever a stranger looks at me and smiles I just keep my blank face but on the inside I'm smiling
Fuck my autism.
>>37157579
What the fuck happens in these pics? They're posing for a picture and a pretend car comes crashing through as a prank or what?
>>37160668
No. /fit/ will pretend you """"need"""" to eat protein 6 times a day with at least a couple hours apart from each time.
QUESTION
Should you eat back the calories you burn during exercise?
If I eat 2,000 calories as a deficit to lose weight, and I work out for an hour. Should I subtract 200-250 calories from the total consumed, therefore consuming 2250 calories on a workout day.
Shiiiiiiiiii help a brotha out
on testosterone replacement therapy is easier to cut fat right? I mean, I've heard that your body starts producing less testosterone while cutting but if you are not producing at all and getting it from shots you don't have that problem right? better muscle maintenance?
Had hernia repair a few months ago. Back lifting now.
No kind of pain whatsoever with the squat or deadlift, but a little 'something' in the repaired area with the press or bench. Is this normal?
No pain or ache whatsoever when not lifting.
>>37160208
yea i dont get it with her, shes definitely decent by normal standards but on the internet she's nothing special
>>37160699
>How come people recommend cardio over all else (such as lifting) for getting leaner?
They don't though. I mean, I suppose it depends on who "people" is to you. But a smart person would prioritize building muscle mass for the average guy wanting to be leaner. There's plenty of research on this. Training to burn calories is pretty inefficient. But training to increase your lean body mass effectively increases your BMR, which is going to have a big impact.
>>37160731
Naturally you need to take activity into account when figuring out what kind of energy intake is appropriate.
It's not an exact science though.
>>37160741
So what good is cardio? Mostly heart strength and endurance for what muscles you're using (ie run/cycle longer)
>>37160731
Related to this: Any of you faggots use a fitbit? Mine says I 'burn' about 265 calories with every SS workout. Is this really accurate? I'm standing around resting for most of it.
>>37160760
Health benefits
Increased work capacity (ability to do more work, better recovery between workouts as well as between sets)
And of course, you do still burn calories. But if getting lean is the #1 priority, you're better off focusing on your diet and progress in the weight room. Nothing keeps you from doing all of it, of course.
>>37160774
All right, just wanted to make sure. It makes sense, of course.
And is it legitimate to do high cardio after an intense lifting session if you're not juiced at all (100% natty, no drugs)
>>37160800
For best results you will want to keep similar training stimuli together and space different kinds of stimuli apart.
That means something like low rep squats and all-out sprints actually make sense to do together, since they're training some of the same qualities. Whereas a 5x5 workout and 45 minutes of steady state running is not a good combination - Essentially you'd be pulling your body in two different directions at once.
>>37160822
I've always felt that. I've tried the cardio after intense lifting and it never felt right. I'll look over your replies more as well.
Thanks, anon.
>>37155993
Not that guy but how can you build muscle mass when you are on a deficit?
Seems like the best you can do is maintain muscle mass as best as you can on a cut, until you start bulking again.
>>37156044
the crossfit faggot
I've been stopping and starting lifts every couple of months for the last few years. As such, I'm weak as fuck with a shitty looking body.
Does stopping and starting ruin the ability for noob gains now that I'm lifting properly? Or is it a function of weight?
>>37160861
Unless you are well into intermediate level you can still gain 'strength' while losing bodyfat.
I hate to say it like this but bulking and cutting is honestly a bit of a meme. If you are natty your gains are slow enough that 'bulking' doesn't make much of a difference.
I don't really have the physiology knowledge to fully answer your question however.
>>37160934
'noob gains' is rapid CNS adaptation and technical improvement. Yes you can have noob gains all over again. If anything your previous experience (technical and better judgement) in lifting should help you make gains much faster than before.
>>37160934
Noob gains basically just means that the smaller and weaker you are in relation to your individual genetic potential, the easier it is to become bigger and stronger. It has nothing to do with time or quitting and beginning again.
Learn to set concrete, measurable goals for yourself. If you have some goals that matter to you, and a plan to achieve them, then you won't end up quitting all the time.
>>37160981
Understood
>>37161004
This is exactly what I'm doing. For me it's about priorities. My health and fitness is being bumped up the list and I'm working fewer hours at work.
I make time for the gym at lunch rating than working through lunch etc.
My own health has always been trumped by other stuff, luckily i have a gf who tells me I'm fucking stupid and encourages me to stop working and go to the gym.
Thanks senpaitachi
New question:
What does it take to LEAVE HUMANITY BEHIND while staying natty?
How to cure diarrhea please help...
>>37161336
Stop drinking your meals, faggot.
>smoothies
>juices
Cut that trash out if you have it every day. Eat some vegetables/fibre.
>>37149564
>Old one is lost from mine eyes.
>Cardio and fat loss. Does it matter what type you do?
Only in the deficit created in calories.
Whether I choose to swim daily or just brisk walk whenever I'm working, as long as my deficit is the same will the results more or less be the same.
Yes.
Cardio is just a tool to lower bf% and doesn't have a bearing on how you'll look at the end of the cut right?
Depends on how difficult the cardio is, it will create bigger muscles. (Sounds confusing I hope you anon get what I'm asking)
Is leg press over regular squats really all that bad when the goal is aesthetics?
A while ago an anon asked how to achieve pic related (something similar). What was the answer? I'd like to know. Not big by any means but lean as heck. Is it just a matter of getting a low body fat? Can I build the necessary muscle in pic related just by doing pull ups and a perfect diet? I think some anon said the asked of the qs should do swimming too. Thoughts? Weighted pull ups enough to achieve and maintain pic related?
>interested in lifts
>can't start a gym membership for at least two months because I might be transferring for work
Is there a workout regime that can help me in the meantime?
>>37161651
You can build you legs using the leg press just like you can build your pecs using the chest press. But just like the chest press isn't as effective as weighted dips, the leg press isn't as effective as squats. It's that simple really.
So why pick the less effective tool for the job? As long as you have a reason, go ahead (most reasons will be stupid reasons, but I don't give a shit - it's your life).
My knees cave in a little bit when squatting. Should I deload and focus on fixing the issue? Or should I continue (3 months into SS) adding weight? I can't squat current max without caving a little bit.
>>37161718
How is it less effective? Not the guy just curious. Isn't it just that it doesn't enable us to use our stabilisers? What other ways is it ineffective?
I've been doing SS for about 5 months. Now that I am squatting i get a burning sensation sort of at my hips, like the inner part of my legs, pic (I think) related. I doesn't hurt after or prior to squat, just when I am doing the motion.
Should I deload? Should I wait with doing squats for a while? I love doing legs
I've been on keto 40+ days now and have reached me goal and want to get off, do I have to slowly introduce carbs or was it a short enough period to be right with just eating them?
>>37161847
might just be a strain, you could take legs off for a week and see how you go
>>37161837
Less muscle involvement. You'll get the quad usage more or less, but you lose out on all the ab, lower back, etc usage.
>>37161194
Not possible.
>>37161870
Ah I see. Then again if (for some reason) the dude is using free weights for all exercises except squat where he uses leg press, then the lack of muscle involvement no longer is an issue. He would get that involvement from the free weight exercises he does. Esp Deadlifts.
>>37161837
It doesn't achieve the same degree of muscle activation, and because it's pretty easy (relatively speaking) it doesn't disrupt homeostasis to nearly the same extend as the big free weight exercises will. This disruption is basically what starts the adaptation process.
But like I said, it's not like it doesn't work at all. It's just less effective.
Sometimes it's even a good thing that it's "easier" - that's what makes it a good assistance exercise.
>>37161847
It's most likely some kind of hip impingement. It happens because you don't know how to keep your pelvic in a posterior tilt. Basically the front of your pelvic is pointing down, which means that there's less room for your thighs and as a consequence, something "clashes" inside your hip joint.
It's a form issue.
>>37161683
Bump for interest. Give alien guy advice
>>37161896
Oh. Fair enough I understand. Thanks for the information anon
this question certainly doesn't deserve it's own thread b/c it doesn't even belong on this board...
...and yet I feel like this is the board that is most likely to answer the question!
If you wanted to have kids and work a full time job, what are the ideal qualities you look for in a wife?
I imagine things like
> Let's me relax when I get home
> is a great cook/loves to serve
will be on there?
>>37161897
It's not real life, you know that, right?
As what you might call a "normie" I cannot even begin to explain how much I cringe when I see shit like that. Why do so some people insist on being weird as fuck? It's like you want to alienate (no pun intended) yourself from the rest of the world.
>>37161888
Its not really a binary thing. If you have it on one exercise and not the other, you'll get less than having it on both.
Sometimes this is an advantage (say, you need more leg work and your lower back just isn't going to hold up to more squatting or deadlifting or whatever) but its often a disadvantage - that work ends up needing to be replaced with even more exercises added.
>>37161924
>loyalty
>the ability to communicate
>similar priorities
>>37161929
Original guy here. That's the beauty when it comes to shaping and crafting yourself. It's personal. So. Any advice friendo?
I'm coming down with a cold and as such don't feel 100%. Should I not lift today since I'll be doing a sub par session? Really sucks as I've only missed like 1 or 2 sessions in the whole 9 months of lifting...
Parallel bar dips vs bench dips. Any advantages of doing one over the other?
>>37159051
your bodys not gonna like it
>>37162022
Bench dips require even greater shoulder mobility than regular dips in order not to fuck up your shoulders, and they're also harder to load after a certain point.
I don't usually think it makes sense to debate whether one exercise variation is superior to antoher, but in this case I'll make an exception - Bench dips suck.
Is buying a dip belt the best way to go about weighted pull ups?
>>37160590
damn, all your other lifts are better than mine except the row, we're the same there
>>37161983
don't lift when you're sick, you'll just get worse. give your body time to fully recover from the illness. if you were to lift it'd be a shitty session.
/fit/ I really would like your help. I used to have a good shape and be active and stuff, but the last two and a half years were super rough on me and I let myself slip. I'm now slightly overweight, and I hate myself. I've read the fucking wiki and I have no problems sticking to something once I've started, just would like some help in regards to my workout. Diet isn't too hard, I don't actually eat that bad at the moment I just don't get out that much.
Can someone help with a fatbusting workout? I've looked at the ones on the sticky but I don't like the full body stuff, I'd like different muscle groups on different days. I know these kinds of posts are not very well received at all, but I just can't find a workout that really suits me. Thanks in advance, I'll stop posting this now.
I was over 200 pounds of fat a few months ago. I was born with a heart problem. My cardiologist wanted me to get to 180 pounds by September. I'm 180 pounds today. I'd like to start lifting but I need to keep my weight down or my heart could be in danger. I've talked to my cardiologist about this and he says high rep low weight is fine.
My questions is, what lifts will burn the most fat while doing them? My main objective would be to lose fat. Building muscle, at this point, is more a secondary goal. If that makes sense to anyone
>>37162078
Damn. Alright. I want to work out from home. Can I do pic related? Is it fine until I get a proper dip station?
Can I start squatting with a bunch of weight in a backpack vs an actual weighted bar? Long story short just don't have access to equipment or gym at the moment but pic related is my goal.
>>37162277
>Can someone help with a fatbusting workout
>don't like the full body stuff
Dude. It's either or.
>>37162309
Basically the more total muscle mass a lift involves, the greater the energy expenditure. That means that particularly the big lower body lifts are good in this regard.
But burning calories is always going to be a positive side effect from lifting. The real benefit comes from building muscle mass, which increases your basal metabolic rate, effectively making you burn more calories even when you're just sitting around. Fortunately for you however, the best exercises for building muscle are also the big compound exercises. So you see, even if burning calories is your first priority and building muscle is your second priority, reversing this priority is actually going to help you achieve your goals faster.
Also if you're fat you'll find that you can build muscle will actually lowering your total bodyweight. All that fat is just dead weight.
>>37162355
Sure. Squats may not be the best option though. The great thing about back squats is that you can keep progression rolling for a long time (years), but if you're not using a barbell anyway, there may be better exercises for you.
Lunges, split squats, glute bridges, hip thrusts, swings, kickbacks, glute bridges, Romanian deadlifts are all good options. You can still do squats too, of course.
>>37161683
>tfw see literal GOAT FPS game on 4chan
Res 2 was the best FPS. Godly multiplayer.
For your question, I'd say low as fuck body fat, don't work your abs, chest or back, but work your arms and traps a bit.
>inb4 don't work back
>work traps
I understand, but don't be pedantic.
>>37162402
>Lunges, split squats, glute bridges, hip thrusts, swings, kickbacks, glute bridges, Romanian deadlifts are all good options. You can still do squats too, of course.
Is that all for dat ass? I'll have access to PF in a couple months but at the moment I basically have nothing, but I want to avoid any kind of toming and stick to gaining mass.
>>37162404
Amen to that brother. Im glad someone appreciates R2 in all its glory. Back in the day there was nothing like killing each other in good ol' cocodrie.
Sweet thanks. Sounds simple enough. I'll most likely swim my ass off on a deficit to hit those low bf percentages
>>37162421
>Is that all for dat ass?
Yes.
>>37162402
Fate turn on your trips dude!
>>37162435
No game comes even close. It was just fantastic. And an FPS that lets you customise your appearances a lot! Like holy fuck, man. Smooth as fuck. The co-op, campaign and multiplayer was great. A lot of FPS feel hollow and repetitive but Res 2 man, great. Sadly Res 3 felt off.
>tfw bro and I were top 2 nearly every match
Back in the good NEET days.
Anyway, good luck, resbro.
>>37162471
Yeah, I didn't even bother with R3. Same to you bro. Remember...
"Hope for the best, plan for the worst."
OK so I'm a newbie, have never lifted consistently but have been hitting the gym a few times a week the last 3 or 4 weeks. I don't know wtf my bitch ass problem is but I'm barely squatting as much as I bench, like 35-1pl8 on each side. I feel like I have strong legs too, like my thighs/quads whatever have always been pretty muscley. Could it be my form or am I just a weakling?
I downloaded MFP, but after I press Complete Diary it takes me to the PLEASE BUY OUR PREMIUM SERVICE page. Do I just skip around the editable page every day?
>>37162666
Those trips
>>37160703
> i just want a good number of kcal to aim for.
that depends on your weight and is explained in the sticky, my friendo
Which brand and kind of milk has the most IGF-1 in it?
>>37162580
Height, weight, program you're following, video of your squat and bench.
Honestly it's a lot of variables that are in play here.
It could be shit form or you could have really bad proportions for squats or you could be a twink that listened to /fit/ and their never go beyond 11% bfat crap.
>>37162809
Mk677 infused milk
>>37162850
Where da hell do I find dat?
Why do they write the calories on packaging as kilocalories? It can't literally be thousands of calories, can it?
I've gotten better at assisted pullups to the point where I can do 10 from dead hang with a 10kg assist, so I think strengthwise I should be able to manage unassisted pullups.
Problem is when I remove the assist I have no idea how to balance and where to leave my knees. Also, I can't deadhang with straight legs because the bar on the assist machine is too low (and no other bars because my gym is utter shit), and can't balance a deadhang with raised heels.
Any tips on solving this balance issue / how to start an unassisted pullup.
