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You are currently reading a thread in /fit/ - Fitness
Previous thread looks like it's going to die.
Any tips on wider forearms?
I've been trying deadlifts, isolating & hand grip bullshit. Is roiding the only way?
currently on SS.
For my OHP, my last workout it was fairly difficult to complete. I finished 3x5 however I was using a lot of my back.
I'm only on 60lbs. Should I go back to 55? Start with 45 again?
What's the meaning of life?
How does size relate to martial arts?
Would a big guy (4 u) excel at something like jeet kun do, or would they be better suited to something that involves more grapples?
>>37166953
it's what you make it out to be desu senpai senpai
>>37166932
are you a female
Is watercress any good to eat? I've heard it's better than the kale meme
>>37166953
Life has no meaning so it's whatever you want it to be
>>37166953
>>37166927
Take dumbbells, sit down with your forearms on your thighs, and curl your wrists inward.
https://www.youtube.com/watch?v=avjzXagXYGY
>>37166953
>>37166953
Depends on your school of thought.
>>37167466
I went to Case Western
>>37166953
That is entirely up to you
Why is my OHP so low? 75 for 3x5 is pretty much max. I've been working hard and dieting for 3 months, and it's barely gone up. Wtf? My form is at least decent.
>>37167482
Is this b8?
What's a good ab workout that I can do on the days I don't go to the gym?
>>37167561
Plank
Side plank
Buy an ab roller
>>37166911
Can you get ripped doing calisthenics? Let's say constant training for like 1-3 years without brotein or roids. Whenever you type natural muscles in google 99% of the results are guys on roids or bortein or both.
I've been doing cardio at 75-80% intensity for 30 minutes 6 days a week. I'm trying to lose bodyfat mostly before hitting the weights, am I going the right path or should I count macros too?
I'm not counting at this moment because I think that I'm at a growth spurt (shoulder span got bigger a few weeks ago).
>>37167657
>s-s-s-sticky
>>37167634
No, but you can get laughed at.
Is it a bad idea to run on rest days? Should I instead run on workout days?
>>37166911
I've been put on some anti psychotics which are part tranquillizer, I have no energy to work out I mean I have to take a break walking up the stairs, I don't want to lose my physique so does anyone know anyways to get more energy? a friend said stop masturbating but I think he was joking
What do you think my bf% was in this pic. This was me in February.
>>37166911
I might sound retarded asking this, but when you get injured, you go to the doc, or to the physio?
>>37167772
either is fine if you can recover from it.
>>37167498
maybe you're a small weakling whose not destined to press heavy. what do you bench?
>>37167138
any leafy green is nutritious. if you mean good as in taste, then thats subjective. just fucking eat some and see.
>>37166954
generally the bigger you are the less mobile/fast you can be - but you're not gonna get 'so damn big' that it matters. do any martial art that looks interesting and dont get fat.
>>37166932
depends how much of your back you were using. as long as form wasn't that fucked, just try up the weight as normal.
however you can deload 10ish% and just work back up if you feel you need/want to
>>37168006
I would guess less than 100%
So my gym doesn't have an assisted chinup / pullup machine. Are there any other exercises that can replace chinups or pullups for SS w/accessories? I'm a fat as fatass so I can't do them yet, but want to add accessories.
>>37168248
>assisted chinup / pullup
You mean asking for a spot?
Running a ppl while cutting. Would it be a good idea to eat at maintenance on my rest days to preserve strength, or should I just maintain a constant deficit?
i know you arent supposed to bend your knees inward during squats, but what about outward, past the angle your feet are pointing?
>does working out periodically (like september to november - pause cuz exams - february to may - pause cuz exams) even have sense? or it's like i wouldn't work out at all?
>does working out when not eating clean have sense?
>>37167687
the sticky doesnt answer what im asking
am I supposed to drink whole milk or skim milk for gomad?
>>37168248
no lat pulldown machine?
most gyms have them
>>37168336
whole u gay retard
gomad is a bad meme btw
I'm roughly at 17-18% bf. Should I cut down to say 14% then do a slow bulk?
is that true Clenbuterol makes you lose fat without diet?
>>37166953
These repeating integers of course :^)
How to train lower body with calisthenics? Should I just continue to train lower body in a gym with squats/deads? I don't mind doing so; I just like the idea of working out in a park during the summer.
>>37168385
nothing, I repeat NOTHING makes you lose fat without a caloric deficit. So you always have to limit your eating to some extent even if you're on fucking DNP
148
5'5/166cm
19
Bf%: 25% I believe
Should I use cutting steroids? If I should what kind. If I shouldn't should I stick to supplements?
Also what happens to females that take steroids? I've always wanted to know.
>>37168515
how long have you been lifting and eating properly? If the answer is less than a year then you have no business roiding.
>>37168515
>no, you should have a proper diet and use legal shit like thermogenic tablets or choline+inositol until you reach like 10% bf
also steroids are usually hormones, so for ex. if a female takes shit that makes her testo levels high she'll have deeper voice+bodyhair and shit like this.
What are some cheap + healthy foods? Just need to spice my diet up a bit but I'm also desperately poor
Is it bad if I only use machines? Should I be doing more free weight exercises?
>>37168570
milk
beef or chicken parts
frozen veggies
rice
if you care more about health than about cuts you can buy some cheep fruits like apple
>>37166911
That vulva legit looks like balls and a dick bulge.
Nice.
So /fit/, wanna get fit but it doesnt feel like i have the time for it unless its late in the evening around 7-9 PM(studies at daytime with work 3-4 times a week during afternoon), my question is if it good for the bode to exercise before you sleep (with time to calm your tits to be able to sleep) lets say i do 20 pushups before taking a shower and saying goodnight for the day,would it affect me negatively in the longrun?
>>37168604
not really bad if you can train the muscles properly. for example Hoist machines are pretty good, they're like free weights but you can't fuck up.
I still recommend some free weight exercises like benching and squats and sometimes biceps ex.
>>37168570
rice, beans, frozen veg, fruit such as bananas, oranges, apples, kiwis, chicken breast/thigh, frozen fish, oats, just basic salsa is great to add to stuff. Everything I listed can generally be found for $2.50 or less a pound. In general just buy store brand, buy in bulk, & take advantage of sales. Fitness is actually very, very cheap.
>>37168612
>implying fruit is bad on a cut
>>37168635
oh, forgot to mention peanut butter & whole grain bread. Also nuts when bought in bulk are very cheap and an awesome source of healthy fats
>>37168642
>>37168635
aaaand sweet potatoes, regular potatoes (home fries got DAMN), and eggs. I've been doing the budget fitness thing for a long time and have come to love it.
>>37168626
It's certainly better for the body than not exercising, but you should really do more than just pushups. I suggest getting a full calisthenic routine such as startbodyweight or the r/bodyweightfitness one. They take like an hour and I have no trouble sleeping after. At the very least you should balance the pushups with pullups or inverted rows or you'll look weird as fuck
>>37168655
I do not know where you live m8, but here sweet potatoes are fucking expensive.
Like 8x regular potato price
Also:
How to make rice enjoyable? I fail on that
>>37168679
Thank you for the advice,ofc the pushups thing wasan example and im thinking a workoutplan for the whole body, maybe 10-20 min per exercise, other than push ups and pullups what are some exercises good for stomach and legs? (im pretty sure i can lift my bodyweight if not more with legs alone)
>>37168727
try different varieties until you find one you like, experiment with seasoning, and never eat it on its own - just adding chicken and broccoli or even beans makes it a lot more enjoyable. Rice is the cheapest calorie source outside of white sugar or flour.
>>37168635
>>37168642
>>37168655
Thankyou for these. Chicken, rice and veg is boring very quickly.
>>37166953
That question deserves its own thread...
I'm stalling at a 3x5 57,5kg bench press, I'm 179 and 71 kg, cutting about 300-500 kcals a day. Is this something I should just accept, or is there something wrong here?
>>37168032
That's kinda mean. I bench 115, almost got to lmao1pl8 before current cut
>>37168006
~16%
why is your chest so small familia
Help.
I had this weird lim p pointed out to me today that arises just when I push off on my leg. It sits about 3 inches above my left ankle bone. It doesn't hurt and it is soft to the touch and able to be pressed down.
Has anyone ever had anything like this before?
>>37168852
How big was your deficit? I'm stalling at 57,5 kg and I'm cutting at around 400 kcal.
>>37168858
Because this was before I started lifting. Nothing but cardio and some body weight stuff before that.
This was me like a month and a half ago. Trying to lean out before I start bulking.
>>37168626
If you're just doing pushups, why not do them right before you jump in the shower in the morning?
What exactly is /1/2/3/4/5/
Redpill me on cardio.
Recovering fatass eating at a big deficit, been doing SS for about a month and a half with decent noon games, but know I am going to stall soon.
I feel much stronger in daily life, but still get out of breath fairly easily.
How often should I be doing cardio to get dem heart gains
>>37169072
good job anon, keep us posted in CBT threads, in 6 months youll be another completely different person
Is keto a meme? My doctor recommended it to me because my family history is full of diabetes and I can barely function after two days of no carbs, my presence in the gym is diminishing and I have the biggest headaches.
>post asking for advice on a routine
>"read sticky hurr durr"
>sticky suggests SS or SL for beginners
>post asking about SS or SL
>LMAO HE FELL FOR THE SS/SL MEME, USE A BETTER ROUTINE FAG
So what the fuck routine should I do?
>>37169145
carbs are an easier pathway for your body to use for energy, compared to ketones. so yes it is a meme unless you need it medically. Just limit calorie count by lowering carbs if youre cutting, and upping them when bulking. yhou also want to slightly reduce fat in a cut, and likewise increase it a bit for bulk, but carbs should be the biggest fluctuation. Eat your carbs anon!!!
>>37169162
Just pick a beginners routine (SS or SL are fine for that purpose, but there's plenty of others) and go for it. You will never get /fit/ to agree on anything even when its trying to be helpful and most of the people here either don't lift or don't know a fucking thing beyond the one book they skim read.
>>37169100
1 plate (on both sides OHP
2 plate bench
3 plate squat
4 plate deadlift
never heard of /5/
>>37169100
something retards use as a standard to tell you if you're strong or not
>>37169162
SS/SL being a meme is a meme in itself.
You should do either of those for around 6 months to build your strength up, and then choose an intermediate routine that suits your goals.
SS + accessories is what I would go for. Just chuck in some dips and chin ups.
>>37169006
Keto @ 500 cal deficit
>>37169162
PPL or an upper lower split, both with a focus on linear progression. SS is an out of hand meme.
>>37169236
PPL X1000
>>37169209
found the angry faggot who hasn't hit the 1/2/3/4 benchmark yet
>>37168281
that's even worse. go lighter until you get form down.
>>37169125
every other day is fine. everyday is better if you're trying to lose weight and can handle it.
>>37169262
Isn't the 1/2/3/4 really easy if you're willing to get fat?
>>37169125
>How often should I be doing cardio to get dem heart gains
Daily. The degree is up to you. Bare minimum is 20 minutes of brisk walking but 50 minutes of walking is some solid cardio. Don't let HIIT shills meme you, as a recovering fatty your joints won't be used to the high impact frequent running would cause. Walking will build up your bone strength to eventually do some HIIT without risking injury.
You could try getting on the Couch to 5K program and jog with it but I highly recommend at least a week of walking before you do that.
I walk on my lifting days and jog on my rest days now and since I started I'm having a lot more gas in the tank at the gym. My resting heart rate lowered after just a few weeks
>>37169279
Not really. Its definitely easier if you're a bigger guy unless you're so fat it fucks your deadlift but its not something most people - fat or otherwise - get without effort.
>>37169162
SS + body weight movements like pull ups and dips. Otherwise Candito's Linear Progression program. Both SS and SL will get you results.
Just got some badass healthcare at my new job.
I am 26 and hear these testosterone commercials on the radio all the time. I feel like I have low t, if I test low are they just gonna give me some medical grain test-e or what
I have not been lifting very long and am still pretty fat. Should I look into this or is it a scam
>>37169279
its just as easy not fat, if not easier
>>37169391
>I feel like I have low t
congrats, you fell for the electric jew. Unless you're like 50, don't worry about low testosterone.
>>37169352
what I started doing this past week is 20 min on the stationery bike on lift days, fairly intense keeping my heartrate about 150 and then 30 min on my off days, except Sunday where I probably won't do shit
Should I be going for longer duration at less intensity? I hate doing cardio, would rather do 30 more intense minutes than 50 light minutes
How do I deal with porn addiction? I feel the need to fap at least 3 times a day and it's really fucking distracting bc I can't get shit done unless I get my fix first. What do?
>>37169405
That's what I figured, seemed to good to be true so I asked the placed where memes were born to learn whether it was a meme or not
Good bodyweight routines??
>>37169072
how long did you do cardio and BW stuff before feb?
nice progress for 3 months anon
I'm very low blood sugar and normally chew on prices of candy or gum. Any other sources of sugar I can use without fucking up my gains?
I normally have 4 jolly ranchers or a small sucker pre workout.
>>37169536
* pieces
>>37167634
>thinking whey makes gains significantly easier to the point where it matters if someone is "on brotein"
Jesus christ
And calisthenics are fine, dont listen to that guy
So I've been trying to lose weight with a pretty hard diet of 1200 cals a day, lifting and running alternatively every other day.
Went from 110kg in November to 85kg as we speak, so that's pretty good.
My diet has good proteins and I lift consistently...
...but my main concern comes from how little I progress.
After all this time (started dieting around January and lifting mid February) I am still struggling doing more than 2 push ups in a row, not a single real pull up yet, I goblet squat at 18 kg, barely increased my DB OHP by 4 kg in two months...
I know I've been on a hard diet, I also couldn't lift during the whole month of march because of some jaw surgery, but still. I feel like I'm wasting my time..
My muscles do seem kinda bigger though, but it's really strength that I'm looking for... so should I be worried or not?
Please respond. ;_;
>>37169162
whatever you choose make sure you stick to it. how much time you have and how much time you want to spend in the gym weekly will narrow down which programs you can do.
personally i did a month and half of SS then started ICF because SS felt too boring. doing SS will make your workouts pretty short (40 mins or less). ICF takes about 70-80 minutes depending on how much time you spend waiting for a squat rack.
also make sure you stretch regularly or else you will delay your progress in the long run due to shitty injuries http://phraktured.net/starting-stretching.html
>>37168634
OK thank you
>>37169566
Unless you do HIT (High intensity training) like a wrestler, mma fighter, or boxer you're not going to drop 10-20lbs a week
Keep consistent and dedicated and results will come
>>37169443
I do vidya, music, reading or I'll just go for a walk
>>37169490
I go like this
1st week
Eat clean and maintain weight
2nd week
eat lean 500 less calories
3rd week eat clean plus 1 bulk day of extra 500 calories
>>37169566
You don't really build muscle when on a cut. Most of the "noob gains" that people talk about comes from you just improving your technique, which in turn makes you be able to lift more effectively.
I had a similar issue where I started on a cut, but basically stalled hard after a month. I just dealt with it and kept going and after I started a proper bulk, my strength started going through the roof because my muscle was able to develop properly.
Just keep at it. Dedication and consistency begets results more than anything else will.
>>37166953
It ends....
>>37166953
There isn't a purpose. You have to find one
There are 2 important days in your life
The day you are born
And the day you realize why
Just started cutting and I'm getting a headache throughout the day. Not dehydration since i drink about 5L of water daily. Had chicken with a shitload of seasoning so it's not low sodium either.
Is it just because I've cut down on carbs that my body has to become accustomed to a lower blood sugar or is it something else?
How should I work in oly lifts into a PPLX(2) power building routine?
I was told that daily exercise and eating well would make me sleep better at night.
Ever since I started eating clean, lifting, and doing cardio every week I have trouble sleeping more than 6 hours a night.
Part of it has to do with me drinking massive amounts of water which leads to me getting up to piss 2 or 3 times in a night but what the fuck?
Anybody else experienced this before or am I the only one?
Advice?4 months in lifting 18
>>37170407
Forgot pic
>>37169433
>what I started doing this past week is 20 min on the stationery bike on lift days, fairly intense keeping my heartrate about 150 and then 30 min on my off days, except Sunday where I probably won't do shit
That's fine. The only trade-off with machines is that they're so easy on your joints they won't make them more resistant to higher impact activities.
>Should I be going for longer duration at less intensity? I hate doing cardio, would rather do 30 more intense minutes than 50 light minutes
The best cardio is the cardio you can actually bring yourself to do. If you have any negative feelings towards low intensity long duration cardio don't do it because even a minor roadblock like that can make you skip days.
>>37169443
>I feel the need to fap at least 3 times a day and it's really fucking distracting bc I can't get shit done unless I get my fix first.
Is it compulsive? Like, do you actually have to fap before you get things done? Is it actually debilitating if you haven't fapped during the times you usually do?
Are there any drugs and such that can make me more aggressive and less cowardly and needy?
i think im depressed... how can i improve my sleep... deep sleep should be like 40% or sleep right?
Whats so great about cottage cheese and sweet potatoes? When should I eat them, what should I eat them with and how should I eat them?
I work two jobs, 75-90 hours a week. Staying thin is a breeze due to all the activity and only having 4.5-6 hours of sleep per day. ( 4.5 hours 5 days out of the week, 6 on weekends due to the way my shifts fall)
However, between work, sleep, and transit, I have very little time and energy. I barely have time to shower/brush my teeth. The one day where I have a few hours of free time I spend doing laundry, cleaning house, and prepping my meals for the week.
Despite this I've still managed to make time for working out 1 hour per day.
How do I get past fatigue? My lifts are shit and I'm not progressing at all. My bones/joints/muscles are constantly sore. The only workout I've made improvements on is swimming for fucks sake. ( I do 3 days lifting, 2 days cardio )
I'm just constantly on the move and under pressure. I can't find time to sleep more and barely manage to eat enough to keep a healthy weight.
>>37166911
I do high bar squats which don't engage that much my ass.
How do I train my ass without looking gay and without changing my squat form?
How do I go from fatty to bearmode
Surely there's a faster way than getting cut and bulking up again?
>>37171136
There's not. You could recomp, but again that's going to take a hell of a long time to accomplish. The amount of muscle mass required for bearmode means whatever happens you're gonna be at this for a while.
Tips to avoid arching my back when doing OHP? I was trying to do the same weight I did last time but for some reason I could not stop arching my back today.
I get these rashes on both of my collarbones. I don't know how it happens exactly but it's definitely lifting related. Anyone else experience this? Any tips on minimizing them? Thanks.
>>37170782
Don't fucking sleep so much. Then you'll be more tired and actually getting quality sleep. I mean, set an alarm or something, Jesus.
Skinnyfag represent.
Local pizza place moved in, any tips on estimating calories/kjs of pizzas? Will the amount be more-or-less the same as fast-food pizzas with similar toppings?
>>37166911
Is there a not-serious not-illegal steroid, supplement, or cheating shit that i can use or is all that shit illegal
>>37171035
can't not with that sleeping schedule. Your body does most of it's recovery/anabolic portion during sleep.
The best I can recommend is not to over stress your body during work week and workout when you have a scheduled rest day.
you're burning yourself from both ends. try your best to maintain and life harder when you have more rest time.
>>37171323
jizz
>>37168248
Do negatives. Get yourself up to the top, lower yourself down as slowly as possible. Do a few reps per set. Start off small: eccentrics can be extremely stressful on the tissues if you're not used to them, and demand high levels of nervous control.
>>37171309
Best thing you can do is ask them how much their dough ball weighs and how much cheese they put on a pizza. Most pizza dough is somewhere around 60-70% flour, the rest water with a negligible amount of sugar/salt/oil. If it's a pound and a half dough ball that'd be a pound of flour. If they use a 3/4 pound of cheese that's just about an ounce of cheese a slice.
From there you can estimate pretty easily. The toppings can just be totaled using my fitness plate or something.
>>37171249
i actually set them, even like vibration wrist alarms, didnt help, i usually sleep like 9 hours tho... i guess that i just have no reason, no responsibilities, no power... no discipline. fml.
How can I seduce a rich woman so she can pay my mortgage while I start a business?
Will knee sleeves help with stabbing knee pain?
Noob lifter here.
Could someone explain what they mean by 1/2/3/4 plate?
I know 1 plate = 45 lb. So if a guy is on 1 plate OHP = how much weight is the guy lifting total in OHP including the bar?
What was about that whole ants came back meme?
Starting to see ants crawling near my supplements.
>>37167634
Look up freeletics progress videos on YT.
Freeletics is a pure bodyweight program, and some have gotten pretty ripped on it. Of course, you can get much faster results with weights.
>>37167498
How much do you weigh? What are your other stats?
>>37168336
Lolwut
GOMAD on skim milk
>>37168626
20 pushups aren't jack shit. You must be a fat fuck.
Workout for at least 30-45 minutes otherwise don't even bother.
>>37169666
Don't shit on noob gains, if you're a real noob you can get gains on a cut easy.
I've been working out for 2 months, progress
98 kg -> 94 kg
bodyfat 30% -> 25%
Clearly I am gaining muscle on a cut.
>>37166911
What's a failed rep as far as squatting goes? It's really hard to outright 'fail' like as on the press and shit, but say my hips shoot up too fast on my last couple sets, is that cheating and should I stick at that weight the next time I lift instead of progressing 5lbs?
Due to knee surgery, I can't stand/walk without a cane. Body weight exercises like plank or pushups are a no-go either. I have some dumbells and try to do the following exercises on my bed/chair (without armrests):
biceps: db curl, db hammer curl, db palm down curl.
triceps: db floor press, db triceps extensions, db tate press
shoulder: db press, db raise, db lat raise
chest: db press, db flyes, hammer db press
back: not really sure what to do here
legs: nothing of course, except for my physiotherapy exercises.
webm unrelated
Anybody knows how to improve this scheme? Thanks in advance.
5'10,170 pounds at 15% bodyfat, would these macros be good for a bulk? any suggestions? I just want to make sure beforehand to not plunge myself into failure, or worse, fatness
Best way to prevent pain in joints? I play lacrosse in my free time and slashes to the elbows hurt like a bitch in the gym
>>37172026
looks good, though I'd drop sugar to about 70g and bump up other carbs instead
>>37168269
Maintain a constant deficit
>>37172049
thanks. I was at 70 and added yogurt and didnt think about the added sugar. and carb suggestions? im at 2 cups of oats, a cup of brown rice, and a sweet potato already
>>37172028
>>37172049
>>37172077
updated with more complex carb and way less sugar
>>37171892
A pl8 is 45lb/20kg each side. Each pl8 is therefor 90lb/40kg, but you also include the bar for a standard olympic bar this is another 45lb/20 kg. So 1pl8 is 135lb/60kg, 2pl8 is 225/100kg and so on.
1/2/3/4 is the general standard for not being DYEL anymore, OHP/Bench/Squat/Deadlift.
>>37166911
How often should I recalculate my calories?
>>37172246
Thanks m8
Any problems with working out two times in a single day? Different muscle group of course. I plan to do a workout in the morning and another later in the afternoon.
>>37169262
No I just use bodyweight markers instead of an abstract weight chosen by the memelords
>>37172584
Which is just as retarded.
>>37172591
How? If you're going to use weight as a benchmark going by a number relative to bodyweight makes way more sense than picking a single weight across the board.
https://en.wikipedia.org/wiki/Wilks_Coefficient
read up you fucking mongrels
What is the best way to fix severe butt wink? It's starting to cause some back pain after squat sessions.
>>37171952
I weigh 81.5 right now, never said 20 pushups was my plan, only an example but oh well, here is your (you)
6'3, 270lbs, 26%bf, on a moderate cut, decided to go for a run today.
Have a lot of cals to make up for, but not exactly hungry. Worried about protein being low however, is it?
>>37172620
Strength doesn't scale linearly with bodyweight. The bigger you are, the harder any such milestone becomes. To a ridiculous extent at the extremes - you'll see more superlight guys pulling 5xBW than you'll see superheavies pulling 3xBW.
>>37172788
>3400 daily goal
>>37172814
> *You've earned 1,569 extra calories from exercise today
Learn 2 read faggot
>>37170416
Do you just not OHP or bench?
Should I just take off my shoes for squats/deadlifts? I don't want to buy shoes specifically for lifting.
![k2-_13c4141b-bf0f-4574-9f31-8b6b5be78d22.v1[1].jpg](https://i.imgur.com/CaLIyt5.jpg "k2-_13c4141b-bf0f-4574-9f31-8b6b5be78d22.v1[1].jpg")
What'll happen if I curl my dinky little 8LB free-weights 500 times a day?
>>37172827
>Earning extra calories
Myfatnesspal
>>37172867
Yeah, cause running for almost an hour uses no energy
>current year
>not obeying the laws of thermodynamics
how long before true sikkunt mode from slightly buff skelly doing a mix of bodyweight/weights
How often can I skip leg day while keeping most of my leg mass?
I'm doing PPPPxPP and I'm doing leg days about once every week. No squats or deads because the risk of fucking up my back for super slow progression is scary and I stopped caring for mobility.
I was doing SS+accessories for about a year and decided to switch to bodybuilding and raise my bench numbers. I just don't want to lose all this leg mass I've built over time.
ETA 10 days til the first huge pool party of summer.
I've been lifting consistently through late-winter and all of spring, so I've made some pretty good gains progress. Still have a little bit of fat though and it's killing me.
Help me out bros, what's my best game plan for the next 10 days? Do I drop to 1000 kcals/day or is that retarded? Less water prior to the party?
5'11", 167lbs, about 15% BF. Any advice appreciated.
>>37172663
lift your hips and ass up when you go up and down
>>37171973
1.9kg in two months sounds a bit high though.
>>37171167
Keep your head up proud before the lift so you don't need to go as far back.
Keep core tension.
If your core strength is lacking consider doing the press with unlocked knees so you can lean back a bit easier with straight back, but only if you know you can stop yourself from cheating.
Thoughts on cliff bars?
how do i get rid of acne on my chest? making my gains look like shit
>>37172859
I actually prefer to do those exercises barefoot. Although weightlifting shoes can be beneficial for squats if you need to go deep.
>>37172863
Not a whole lot. A minimum intensity threshold exists, and unless you're really weak, those dumbbells are simply too light to elicit much of a stimulus. Just like you don't get swole from walking around.
>>37172911
Too many factors involved to answer that question.
>>37172923
So many bad ideas in one post.
Anyway, why not just knock out a couple of sets of squats every so often on either your push or pull days, rather than having a dedicated leg day that you don't really want anyway? If you do it infrequently you'll get DOMS from hell.
>>37172924
>is that retarded?
Trying to get ready for anything in 10 days is retarded, yes.
Is no fap really a meme? Like I have a huge hemmerhoid 13 days in and for the passed few days my focus and basic problem solving have gone out the window.
Dafuq brehs
>>37173263
yes it's a fucking meme, eat protein lift weights everything else is a fucking meme
>>37166911
I think I fucked up my ulnar nerve or its compressed. wtf do I do? I need to lift but it hurts so fucking bad to bend and flex my elbow
>>37173400
Google flossing neurodynamics
>>37173416
how do I know if its ligament or nerve? thanks
>>37172859
you can buy flat soled shoes if you want (chucks or something)
I squatted on socks for year
Bought some weightlifting shoes for 90 bucks and it was one of the best investments for lifting I made
deadlifting on socks is fine
My gym's only squat rack broke down. Will be back in a while, all I have is a smith machine. wat do?
>>37172663
Paused squats. Hold just above the point butt winks starts. Do it with lighter weight
>>37173447
You can try performing Tinel's Sign. Basically tap your arm at various points where you know the ulnar nerve runs, and see if that replicates the symptoms at the elbow.
Also, burning, stinging and tingling sensations are usually a good indicator of nerve pain. Although it could also be a ligament, I guess.
>out with friends kiezen
>go full monkey mode
>smash my elbow into a table while dancing
>don't realise until sober a day later
It's been two days and just flexing my biceps feels like it's splitting my elbow in half
Is it just me being a bitch or could it be that I actually fucked up a muscle? How long will this need to heal?
Can't see doctor because of public holidays
>>37173592
>a post about elbow pain literally above me
sorry guys I'll read into that too
>>37173592
What happens if you relax your muscles completely and use your other arm to passively bend the elbow that you hurt?
is a smith machine acceptable for doing squats/deads/rows if youve got a bad back?
my sister has a terrible curved spine from growing too quickly in her teens with this awful cocked hip posture and i dont want her doing anything thatll put her in danger. im looking for a reasonable alternative to free weights since i finally convinced her doing cardio all the time every day forever is actually pretty ineffective for losing weight and picking up a heavy thing isnt going to turn her into arnold overnight
>>37173669
It's not really going to be any safer than the free weight variations. And it's less effective. But of course, if she feels safer then that's also something to consider.
Look up pictures of Lamar Gant. He had the most fucked up scoliosis you'll ever see, yet he set world records in the deadlift.
As long as she doesn't try to rush progress and attempts lifting something that's way too heavy for her current level of strength, and as long as she has good form and doesn't ignore signals of pain, she'll be fine. In fact, a stronger back is also a more resilient back. Just staying in bed is never the answer.
>>37173669
no; you are still pressing with the same muscles; hence your back gets targeted as well. You are not using any stabilizing muscles tho; which is unrelated to her condition, makes the Smith machine more ineffective and if anything will only make her problems worse.
Personally, I'd forget about diddlies (seriously, when have you ever seen a girl do that anyway?) and, assuming squats with a light weight are literally too dangerous/impossible (have you talked to a doc?), I'd stick to machines; e.g. leg press and so on. They exclusively target the legs.
how to fix this?
asking for a person who doesn't exercise much... well specifically for my bf, tips on how to get him to do a minimal level of exercise welcome as well (he's a "lanklet" type, no extra weight, but I think some exercise would be good for him, especially with the posture problems)
>>37173643
don't feel anything while doing so until I get to the point where my arm is fully extended. then it starts hurting
overstretching a little hurts a lot
>pic related is the area with pain
>>37173754
tell him to do yoga
he sounds like a massive bitch anyway desu :^)
>>37173704
so itd be better to just focus on good form, yeah?
i was thinking about how machines are literally made for people who medically cant lift free weights but this lamar gant guy is pretty inspiring. i might show him to her
>>37173736
yeah, thats what i was thinking too. i havent really looked into machines much personally, /fit/ convinced me they were the devil, but i guess it wouldnt be too difficult to figure out which machine works which muscle group and fill in the blanks
thanks for the help guys
>>37173754
If you want to throw everything at it: thoracic spine mobility drills, stretching the pecs, strengthening the upper back, and of course paying attention to his posture instead of sitting and slouching.
>>37173775
>machines are literally made for people who medically cant lift free weights
I'd say machines wouldn't do much to better her situation. See if her body can't figure it out. Worst case scenario things will start hurting a bit and you can just discontinue the exercise causing trouble - It's not like her back will just suddenly snap in half.
>>37168408
I'm getting stronger (doing more and more work as usual) and eating far less most days. I'm quickly losing fat and maintaining muscle. I find that at the middle of a session I'm more worn-out than usual but for some reason the start and ending of a session is fine. Far easier than whole day fasting as well--at least for me, that is. Like I've been rarely thinking about food or feeling hungry.
>>37173754
http://www.livestrong.com/article/194814-how-to-fix-forward-head-posture/
I also guess that lifting to create a strong core and less muscle imbalances would help as well
And I know this sounds obvious, but I guess that a good way to get a better posture is by actually taking on a better posture. Might be good if he manages to be more mindful of his posture, and "forces" himself to fix it whenever he can. Meditation and mindfulness training might be able to help him with staying aware of that.
Seriously, force him to read the sticky and drag his ass to the gym if you must.
Does lack of sleep (6 hours) hinder weight loss? Cutting from 260 here. But will likely have to pick up a seasonal 2nd job.
Pic related: Looking to make enough BW gains to start SS when my schedule clears back up.
>>37166953
for me its my goal of becoming immortal observer and guardian of earth
>>37171211
My guess is that you're not racking the bar low enough on your shoulders when you squat, or maybe you're using the vertical slidey thing for squats.
Learn to place the bar properly on the soft muscley pad that forms when you squeeze your shoulder blades together
>>37173842
I should add,
>getting stronger
>maintaining muscle
It's difficult for me to say whether my muscles are actually getting bigger since they're getting more defined, but I am getting stronger and I'm not struggling to progress.
>>37173862
Sounds good, breh.
And sorry to break it to you, but lack of sleep is indeed not the best thing when trying to lose weight; since it will increase your body's production of cortisol (stress hormone) and ghrelin (hunger hormone) during the day.
On the bright side tho, I find that when I haven't slept a lot my stomach refuses to cooperate; and I can barely eat enything at all. So you should be fine; just make sure you are aware of what is going on with your body and get as much rest as possible.
>>37166953
i know but i m not telling you :^)
>>37166953
hey
hey man
let me tell you
there is no meaning. Not even what you want it to be; as many anons have claimed.
Of course, you should do whatever fulfills you while you are here; but this still won't give life any more meaning, and that's okay. Acknowledge that we are just a bunch of molecules that have arranged and gained sentinence for a tiny fraction of the infinity of time; and are soon going to dissolve and rejoin the cosmos.
So while you are here, enjoy your stay and try to make something out of your life. Or don't. Because it ultimately doesn't matter, and that realization is the key to a more happy life.
>>37173801
>>37173855
thank you!
forcing him to go to the gym does sound easy in theory (and I know he would do that for me), I'm more worried about emotional implications - I wouldn't be happy if my bf kept dropping hints that I should exercise more (which is how I'm acting towards him rn tbqh), not to mention actually forcing him to start lifting
>>37173770
according to /fit/ criteria maybe, but I really like his face and personality ¯\_(ツ)_/¯
I am currently 3x8 on bench and doing 5/3/1 for beginners. Will I be able to hit 2 pl8 bench in 6 month?
Guys! Should I take daily steps and running into account when calculating caloric intake, or just eat at a deficit of my normal intake?
Also, can I use myfitnesspal's macrotracker?
>>37170507
Guys?... Please...
>>37166953
it's whatever dawg
>>37174235
alcohol and 4chan
>>37166927
wrist curls
climbing/bouldering
towel pullups
heavier deadlifts
farmers walk
god tier genetics
I like my forearms(15") and I don't, because they make my biceps (16") look small in comparison.
>>37174235
test 100mg twice a week IM
>>37173868
>vertical slidey thing
you mean the Smith machine.
I woke up pretty late today and I gotta wake up early tomorrow. So chances are I'm unlikely to get 8 hours of sleep. Will probably get maybe 5-4 hours.
Should I skip lifting today because of that? Then the other problem is lifting tomorrow on few hours of sleep, is that better or worse?
>>37166953
>>37173884
Strength is very much tied to muscle mass, despite what some say. There's no studies to suggest that there isn't a co-relation, but there are studies that shows that there is.
>>37174128
Daily steps, absolutely no. In fact, you should always strive to be above 10,000 on average regardless.
Running... That depends on how much. If you run 60 minutes every day, then yeah maybe. But if you run once or twice a week, just make sure you get some extra needed energy on those days.
should i instead of
>>37174451
Jesus.
Listen, 8 hours of sleep and EVERY OTHER FITTNESS ADVICE is a general rule of thumb for long term goals.
Breaking these rules once in awhile is not going to hurt you.
Remember, it's better to work out than not to work out. Everything else is secondary.
I love out in the middle of fucking nowhere after moving and the only gym is a god damn planet fitness. What other exercises can i do to work the muscles that get worked from free weight squats over Smith machines.
>>37174500
How come some large as fuck swole guys are as strong as many smaller guys or strength in different ways. Like someone who can lift 1RM some very high number might be poor at very high reps or shit. For example, MMA are strong as fuck but they're not swole as shit, they're usually very lean yet they're powerful as fuck--I'm talking strength, not technique in fighting, just actual strength.
Just seems as if people who do very few reps (<5) get large easily but that doesn't mean they're very strong. Meanwhile those who do more endurance/more reps are still strong yet they don't grow so large so fast.
>>37174550
wtf?
I have a clinched vertebrae (assumed to be broken before the doctors looked at it more thoroughly) but don't want to stop lifting.
can anyone help with a full body routine (3-4 days a week) that puts the least amount of stress on my spine?
I did bench press and other chest exercices because I was laying down anyways and had no discomfort
but do pullups etc stress the spine?
Im going to my doctors and probably will get physiotherapy soon but I want to stay in shape through the waiting period
>>37174563
They're right. Haven't you seen professional fighters?
>>37174550
that's genetics and eating behaviours.
if you bulk and cut you'll get more swole than if you try to leanbulk all the time. since endurance is a very important part of mma they don't shit on their hearts for half a year and cut afterwards and rather stay lean and get strong that way.
genetics play a huge role as well. look at fucking iceman and cheick kongo. similiar weight etc but cheick looks like dr. swole while iceman looks like a middle aged guy who used to play football in highschool.
Former fatass here, I've been on a cut for 4 months + biking and doing dumbbells exercises
Should I keep on cutting or move to maintenance/bulk and join a gym?
I feel like I can still lose some belly fat
>>37174605
>I feel like I can still lose some belly fat
Then cut. Do what you want, anon.
I personally don't bulk, I cut and exercise. Basically body recomp. However many on /fit/ do the bulk>cut>bulk shit. I rather the slow and consistent way, rather than extreme changes.
>>37174605
THANK YOU HUNGRY SKELETON
Are ring dips alright for a beginner? I have a half rack but I cant be fucked buying a dip station so I was just gonna get some ring dips and use those instead.
>>37174628
>not a cloud of muscle
>must be a dyel/skelly
Tip-top meme.
>>37174618
sounds sensible
>>37174628
Not yet, maybe in a couple months
>>37174451
When it comes to lifting... Sleeping is like eating.
If your all lifts your progress stalls & the weights seem too heavy, do more of it.
No, don't skip the workout because you didn't get your full 8 hours "beauty sleep".
How often do you actually go to the gym?
I go three times a week with a rest day in between, but I've been meaning to push it to five days a week with the weekend to rest. Progress is slow and I don't feel I'll get ripped unless it becomes an every day thing.
Been going to the gym regularly for about six months now, on average 4-5 times a week for about an hour. I lift when I get home and also play squash once a week. My diet is fine, wouldn't say clean but under 1800 calories a day. I track and weigh everything.
Definitely losing inches but not very quickly. Haven't lost a single pound in weight. Scale just isn't budging.
I have a healthy lifestyle, I workout a lot, don't binge on shit, rarely drink. Should I be worrying yet? Most people I know seem to drop 2lbs a week and it's just not happening for me.
Before or after lifting cardio?
>>37174873
i do upper/lower without rest days in between and take a rest day whenever I feel like it. so usually 5-6 days of lifting every week.
It will be less in september when I start my internship though
I've recently lost interest in doing TKD as a supplementation alongside my lifting. I've spent money on the outfit and there's a belt test due in a few weeks. I just don't feel like doing it... Do I push on like I would on days were I don't feel like lifting?
>>37174873
Like the other anon said, upper/lower is good. If you don't mind going 6 times a week, PPL is another good routine.
>>37166911
I'm about 16-18% (max) bf, would you guys bulk or cut, I've been cutting for 5 months and im starting to hate it
Dumbbells questions.
Should I take weighs that I can lift 3x15 or heavier weighs and use them until I can do 3x15 with them too and go higher then?
Why do I get pain in my lower back from squats and deadlifts and how can I prevent it?
>>37175283
Why? You're not flexing your gut like you're preparing for a punch in the stomach.
Prevent? Flex your gut like you're preparing for a punch in the stomach.
body recomposition
meme or not?
>>37175269
>heavier weighs and use them until I can do 3x15 with them too and go higher then?
This is a good approach.
>>37175283
Your form is bad. Look up videos in order to learn to do the exercises correctly.
I recommend Alan Thrall's stuff on Youtube.
>>37167498
Is that lbs or kg?
>>37168030
Go to a doctor first for a diagnosis. Theyll decide who you need to be referred to.
>>37175348
>>37175440
Thanks mates
>>37169715
2deep4me
Are calf raises worth doing? They seem completely useless to me.
>>37175505
Yes. Even if you never see sizable calf gains you're still working the hamstrings and increasing ankle flexibility
if i dont want gains, just get "harder" muscles, is it a good thing to do like 20 rep sets instead of the normal 8-12 rep sets?
>>37170507
Testosterone.
>>37166911
Guys I was thinking of adding some additional exercises to SL.
I was thinking of chinups and shrugs, they would be specifically for the mires, since biceps and forearms are one of their biggest turnons
Other than abs, which I already do daily, with some pushups
idk what's up with my dick skin, some days it's smooth as silk while others it's just all hard and crusty for no reason. Can anyone help?
>>37173864
how to become immortal? I've been trying for a while, but nothing seems to work.
How do I deal with a loss in motivation?
>>37170507
Test + cocaine
