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Good exercises for the lower trap?
What are some good calisthenics routines
I was squatting for the first time in a while and felt a lot of tension in the back side of my thigh. Almost like a muscle is being pulled. Is my form fucked?
Also, I was benching today and I feel all the soreness in my arms, not the chest. Is that bad?
>>37322187
weighted pull up.
>>37322219
I would guess being a malnourished skeleton is the cause. Who knows for sure.
Try cannabinoids is o induce hunger.
And focus on eating at least 4 solid meals.snacks dont count. Rich piana was right
>>37322229
No such thing.
DYELs will tell you overcoming gravity or convict conditioning.
>>37322240
Squat by mirror or take video of self squatting.
Analyze it.
If it feels wrong, it probably is.
Arms are weaker than chest, so this is common, especially for beginners, just get to 2pl8 binch, and then focus on volume if your chest still isnt big enough by then (it probably will be)
How do i isolate my teres muscle?
Somehow from doing only weighted chin ups and Yate's row with a couple wide grip pull ups from time to time, i have developed an imbalance.
My left teres is slightly smaller (thought i was tripping, but my bf confirmed it for me)
So i then switched to only one-arm rows, with an emphasis on my left side.
Now i think my left lat is growing but not my left teres.
I obviously am going to stop emphasizing my left side, and focus on symmetry, but is there some teres isolation exercise i can add as an accessory to my one arm row (which is currently my only lift for back now) to try and even things out a bit more directly?
A series of life circumstances have fucked me so that if I want to lift at the gym 3 days a week, I have to go three consecutive days (Thursday Friday Saturday).
How fucked am I if I'm on a beginner routine and losing weight? Is this a one-way ticket to Snap City?
Ok so I've gotten a girl obsessed over me to the point where she gets needy and upset if I don't text back quickly. How to I use this to my advantage to reel her in more?
>>37322985
Fuck her, cuddle, and don't call her back.
My lower back will occasionally start hurting after bending down or doing something in a squatting position for a bit (washing a car rim, picking up something I swept up, etc.)
For the longest time I thought it was just from having a weaker back/core because I had just started deadlifting, but after doing it for a couple months and the pain is still there, I'm starting to think something else might be involved. On top of that, I started a program two weeks ago that has me squatting three times a week, so I'm worried I might fuck up my back.
Anyone know what's going on?
I've been doing the standard plan the guy that works at the gym gives to every beginner and looking for a better routine, so which is better to bulk:
>full body monday, full body wednesday and full body friday
or
>upper monday, lower tuesday, upper thursday, lower friday
or
>push/pull/legs 6 times a week
or
>another suggestion
thanks in advance
>>37321987
Do certain fatty foods deposit fat to certain areas? E.g., do donuts put fat in the ass and fries to the gut?
i just lost like 20 pounds from 180 -> 160 and Im not watching my calories anymore since I'm kind of the weight I want to stay at, should I care? I'm still lifting i jus tplan on cutting when I get back up to 180 again.
Is 2 exercises per body group, 2 groups a day, good enough of a workout? Im usually tired, but i see routines with 8 or 10 exercises, and even after a year i couldnt do so much exercise at the correct weight, without cutting 60% of the weight
>>37322187
>>37322279
Chin up might be better but either works
>>37323110
Dude what, what makes you think that?
Do i flex in CBT threads
If I have 16oz of raw ground beef that's let's say 1000 calories. After I cook and drain it, there's about 10oz left. Is that 10oz of cooked ground beef 1000 calories? If not, is there any way to estimate what it is?
>>37323237
the calories are still there dude its not like they boil off
>>37323113
>I gained weight by not tracking my calories but then I started to track my calories and got to the weight I want to be at, so now I'll stop doing what got me to this point.
>>37323110
no, your genetics do. And fats don't make you fat, eating too much fat, or protein, or carbs, will make you fat. Imagine you're a balloon. The more you eat (without working out) the fatter you'll get and fill out that balloon in the shape it was made to expand to.
>>37323041
read the sticky and then SS
>>37323237
If you strain it, you're powering out water and some fat. You probably lose at most 100 calories, but you shouldn't be pouring out anything.
but generally, yes, those 10oz of cooked beef is still the same calories of the 16oz uncooked beef.
>>37322555
It is a one way ticket to overtraining and making no gains.
Skip the middle day, and do something like greyskull LP, where youg a semi split.
So ohp/chin up/squat the first day
Rest the second
Bench/row/deadlift the third.
You might want to switch that up from time to time if you find the second days lifts are weaker from lack of recovery. But if not, just keep progressing.
No point in higher weekly frequency if it isnt giving more hypertrophy or strength.
2x a week is suboptimum, but better than training without any recovery.
>>37323012
What position are your hips/lumbar spine?can you take a pic?
Sounds like either too much flexion or too much extension
>>37323041
Fullbody 3x a week.
Linear progression.
I recommend either greyskull lp or ss.
I would avoid icf, and modify sl so you drop the volume down when it interferes with progression
Get your 3x5s in, do your due diligence until you get 1/2/3/4 and then switch to a ppl with a double progression model, so you are inducing overload both with volume and intensity
>>37323110
No.
>>37323113
I dont count when bulkan.
I also recommend intermittent fasting, even for gaining weight.
>>37323154
Workout only 3x a week.
Rest between sets.
Sounds like you need to hop on a novice program. If i am missing the mark, and you have intermediate lifts check out practical programming and strength.
But i am getting the impression you need to do your 3x5s
>>37323304
>>37323328
Thanks. I was mostly just curious how much, if any, was lost from the grease left behind.
>>37323187
Chin up has a slightly higher affinity for lats, pull up has a slightly higher affinity for traps.
There are emg comparisons that are googlable
>>37323226
And pump up, and play the lighting and angles to your advantage.
You just dont do that if you want to give an accurate portrayal of your progression, or if you want a bodyfat estimate.
Dont post in cbt threds. Only leads to mental illness
>>37323304
He is talking about the rendered fat.
>>37323237
If you really care, you can collect the juice, freeze it, scrape the fat off the ice, weigh it, and roughly calculat the calories from there.
Personally i dont find it useful to count that shit but 1tbsp of fat is ~90-100 kcal
>>37322336
Please respond..
>>37323315
i need to build muscle too, "dirty bulk" if you will.
I started a PPL routine with a buddy and have started to get good results (my bench is up to 225 5x5). Last week I started to take a boxing class which is 5 days of hard cardio and abs and legs for the most part.
How kill are my gains? My shoulders can literally not keep up with the boxing stuff. I just don't want to see my bench or OHP stall because I can't lift the motherfuckers. Also I want to add swimming into it because I fucking love swimming. I'm just afraid it is too much.
Any help? What would you guys do? I'm thinking of dropping the leg day, doing the boxing and consolidating both push and pull to one day so I can get my free weights in while still doing the boxing. Maybe do the boxing three times a week? I've been pretty much doing two a days for two weeks and it is killing me.
>37323339
>What position are your hips/lumbar spine?can you take a pic?
I think it's relatively normal had a bit of apt for a while from sitting most of my life, but that cleared up once I started squatting correctly
>>37323339
And here's where it hurts usually. It's more of a subtle ache than unbearable pain.
I tried nofap for awhile and my drive fucking plummeted. Now I jack off once a day to porn and the other night my girlfriend blew me to completion and I still wanted to fuck her right after. What gives?
Looking for a bit of help regarding diet. I'm looking for a protein heavy, low carb meal. I know I'm not eating enough but feel full. So far today I had 13 shrimp, stirfry noodles, a bell pepper, a garden salad and two slices of raison bread.
Any options I could go for a high protein, low carb snack? I could go for a couple eggs and a can of tuna, or a protein shake on top of all that.
Anyone have any experience with Intermittent fasting? I've been doing two 1000 calorie meals, one at noon, one as close to 8 as possible. Then hitting the gym, so probably leaving me at around 1800 comfy deficit. The only problem is going to the gym in the AM off little food has proven to be challenging as fuck
This is only day 2 though, I'm assuming my body will adapt and getting through workouts will become easier
>>37323846
Meat in general is gonna be your best bet. If you want something packaged then go for jerky hands down. If you're willing to cook then it's time to fall for that skinless boneless chicken breast meme
>>37323490
Lol nah nigga nah it's time to bulk but slow bulk on food that's good for gains.
>>37323811
no fap is bullshit broscience
>>37323846
beef jerky
>>37323875
I did IF and lifting while fasted was not a problem. The drag was mostly mental. I would go without eating until 4, lifted at 2 and stopped eating like at 8.
>>37323717
I meant a pic of you squatting, ya dingus
>>37323929
Damn only four hours of eating? That's fucking raw dude I've been having a hard go of it with noon to 8pm. Does it get better?
>>37323875
forgot to add that drinking coffee beforehand or a preworkout does wonders.
I saw a thread about a week ago about a guy laughing at some dude because he walked (or ran) to the gym every day instead of driving his car.
my gym is nearly a mile away from my house.
Does it make me look beta as fuck if instead of driving I just ran there every day as my warm up? unless it's raining or something.
>>37324140
Breh, do whatever the fuck you want.
>>37323940
I am a dingus. I'm sorry
Might be a while before I get a picture of that though because my roommate doesn't come back for a month. I'll be alone for a while.
What are good macros for a reforming fatty losing weight?
>Those carbs.
Also what's the most calorie heavy food with low carbs? I find it hard to reach 2100 cals without rice
>>37324800
macros don't matter that much when it comes to just losing weight. drink olive oil if you don't want to fill your budget out without carbs.
Any home gym master races gave any recommendations for adjustable benches? Amazon prime is preferred but I'll buy where ever for a good price.
can anyone help me, I want to split my Chest Shoulder Triceps workout into 2 workouts, Chest Triceps and the next day Shoulders. Is that a good idea?
>>37325590
No. Don't work anterior chain back to back. Do them after a posterior dominant workout such as back, or legs.
>>37325773
so legs shoulder than chest triceps?
https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/ thoughts? I always thought a deficit was about the same as keto but this says keto is statistically significantly better.
I've been doing keto and having some success but its tough to stick with for long periods of time.
Can't afford gym, can't afford weights, what are some things fellow poorfags lift that work good? Should I just go outside and lift fucking rocks or something?
>>37325783
Chest/Triceps
Legs
Shoulders
Started following a diet, and properly exercising now. Inputting all info into myfitnesspal.
Just wondering, after the hour of cardio on the elliptical I did earlier, should I follow myfitnesspal's calorie burned calculator, or the one of the machine? I inputting weight and age into both so I figured it's as accurate as it can be.
The elliptical read 1025 calories burned in 1hr, with 5 mins at level 5, 5 at level 10, 30 at level 15, 10 at level 16, and 10 at level 17. The max resistance level on the machine is 20, for reference. I averaged about 5mph.
However, myfitnesspal says I have burned 1,143 calories for doing the same exercise.
And to add some more confusion, shealth on my galaxy s5 says that for all the time I spent walking/at the gym I've burned 988 calories for the day. Should I just split the difference? Are any of them even near accurate?
What I've been doing so far is just taking whichever number of the three is the lowest and putting it into myfitnesspal as my exercise, just to be safe.
>>37325860
bodyweight exercises.
Did weighted squats for the first time two days ago. Now there's a pain in this bump in my lower neck. Is this normal or an injury due to bad form?
>>37325860
Amazon has adjustable dumbells for $30-$40. Planet Fitness is only $10 a month. Is that too much to scrape up? Do you have a family member you can ask for the cash at least?
>>37326133
Probably placed the bar on your spine instead of on your traps. Don't do that.
I have super tight shoulders, to where it's painful to even get my hands on the bar at the widest point to do squats. I've been doing shoulder dislocates every time I'm in the gym but it's been a few weeks and it has not improved at all. Anything else I should try or is it just going to take longer?
What are some really good snacks to satiate my appetite while at work? Protein shakes just don't do it. I have access to a fridge btw
Can I have some OHP tips?
Going to press 75 tmrw and I feel like it's going to be tough, 65 was tough already.
70 I cheated in a way. I used a preset barbell and had to do a clean to pick it up. It was a lot easier because I did a clean, but I also put a foot forward. Did some reasearch on that and I shouldn't do that.
So what are some OHP tips?
Im 5'8, how do I stop feeling disgusted with myself about my height? Why is everyone so tall?
I'm at the gym right now and a pt has a client squatting an empty bar, not to parallel, with small plates under the heels of her feet, causing her to lean forward.
What is the purpose of the plates?
Just started lifting about 2 months now and I've been doing ohp/chin up/squats and bench/row/deadlifts and have been going 3 times a week. I was wondering if there was any daily workout or body weight routine the days im not going to the gym that i can do, or should I be resting the days I'm not going?
I'm almost a month into SS with a bit of experience beforehand and the weights are starting to get hard
I did 1pl8 squat today and it was alright but I feel like it wont be long before I start failing reps.
I'm also eating on a deficit and would like to stay on it for at least another month, is it expected that I'm already finding moving up weights hard?
Would eating at maintenance make a big difference?
>>37326150
No planet fitness around here, just a ymca that wants like 80 a month
>>37326102
I do those
>>37326220
The plates are ghetto weightlifting shoes used to engage hamstring activation, more hip flexion. Forward lean with small plates underneath the heels means that PT has no idea what the fuck they are doing and should learn biomechanics bar path.
I used to squat with the small weights under the heels for years until I hit 495lb squat and got a pair of Nike Romaleos.
>>37326188
If it's that bad you should probably tend to your thoracic spine mobility too.
>>37326209
Clench your ass so hard that if I were to put a piece of coal between your buttcheeks, a 14 carat diamond would fall out when you relaxed them again.
Make sure your grips isn't too wide.
Make sure the bar ends up above your ears and not in front of your face @ lockout.
The lift doesn't get easier by cleaning the weight first. If it felt easier it was due to other reasons.
>>37326220
>What is the purpose of the plates?
To make up for limited ankle flexibility. That's not what's causing her to lean forward.
>>37326347
>should I be resting the days I'm not going?
Depends on how your program is set up, really. But 9 out of 10 times the answer is going to be yes, you should be resting.
Stress -> Recovery -> Adaptation. Stress is training, recovery is rest, adaptation is gains. You can't skip a step in this process.
>>37326499
>Would eating at maintenance make a big difference?
It would. And at those weights you'll probably find that you can build some muscle and burn a little fat eating at maintenance. You can definitely build some muscle at least, and that will increase your BMR making it easier to burn calories long-term.
Either way, if it's starting to get tough, you need to start making smaller jumps in weight. If you don't have access to micro plates, try to make something yourself that you can bring with you to allow for 1 or 2 kg jumps.
>>37322336
>>37323404
P-please respond?
..please?
>>37326808
Its not possible to fully isolate the teres, but your best bet is very wide grip pulldowns. Be mindful of the weight on these, its not a movement to go super heavy on.
Its also possible that you have either a slightly imbalanced posture (which can be fixed) or assymetric attachment points (which cannot).
>>37326828
No pulldoen machine.
Any free weight alternative?
Also i dont need a real isolation, just something that hits the shit out of it. Preferably unilateral
>>37326862
If you're strong enough for it to be a light movement, wide grip pullups (the wider, the more teres involvement) work. But you have to be careful with this because it really is a movement that can beat the shit out of your shoulder. There's no unilateral equivalent that I've found but maybe I'm missing something.
pretty please can someone post a /fit/ food thing, about to go shopping
Guys, why can I squat deeper with a narrow stance than with a wide one? Isn't supposed to be the other way around?
>>37326969
How wide and narrow are we talking here? because that changes things a lot.
>>37326969
>Isn't supposed to be the other way around?
It comes down to your individual hip structure.
Can I do OHP and Chinups on the same workout?
>following Greyskull now
>>37326980
Narrow - like 2 inch less than shoulder width
Wide - shoulder width or greater >>37327018
>>37327093
You're supposed to do chins and overhead presses in the same workout.
I heard/read that it takes 72 hours to start losing muscle without eating. So technically, if you can cope, could you not do a 24hr fast/eat very little a few times a week to speed up fat loss? Red pill me
>>37327110
its impossible to know for sure without a video, but it sounds like either you've got crap hip mobility or you're rounding over to force depth on the narrow stance. Or it could be the case that you're built better to squat very narrow but that's fairly rare.
>>37327165
I guess it's just crapy mobility then, gonna work on that
>>37327160
It's not that simple unfortunately. The body isn't a machine. You can have guidelines but you can never have hard and fast rules. The simple act of fasting might change the picture completely.
That said, I often do a 24 hour fast a couple of times a week when I want to lean out a bit. I might lose some lean mass in the process - it's hard to really tell.
>>37327203
In that case I may only do it once a week. And decide to discontinue/continue doing so based on losses
>>37327217
Just be smart about when you do it. Understand that muscle protein synthesis peaks around 24 hours after a workout, so you DO NOT want to be fasting the day right after a hard workout. You need nutrients at this point. But if you ever have to offdays in a row, the 2nd day is a good day to fast. You can also fast after an easy workout where you focused more on technical things than thrashing your muscles.
Between barbell and dumbbell bench, is it better to do
>flat BB bench and incline DB bench
Or
>flat DB bench and incline BB bench
1) How much can bodyweight really vary during a couple of days thats not fat related, 1kg? 2kg? 4kg? i lost 4kg in like a week, i was just doing mild diet and excersise, theres no way in the world that this was fat, right?
2)is it possible to get juicy pecs from bodyweight only?
3)is 1kg of bodyfat per week doable or is it borderline impossible?
4)if im on a diet and im following the guidleins, how shit is it ok to feel? cause soemtimes i feel super hungry and like i wanna die but i dont break the diet.
How addictive excess food really is? does this ever go away?
5)can biking develop leg muscles over time?
>>37327362
Depends on your size - the bigger you are, the bigger the fluctuations. But it can definitely bounce around 3-4kg in a week for a larger guy.
2. Yes, but its a pain in the arse.
3. Depends how fat you are.
4. Feeling hungry is fine, getting physical symptoms is the point at which you need to start reconsidering things.
5. To an extent, but not hugely.
>>37327374
173cm 86kg today but 89kg a couple of days ago, im trying to cut im having trouble with my self contorl, what do you think?
>>37327359
Neither is necessarily better. Dumbbells and barbells each have their pros and cons.
Dumbbell presses are potentially safer because your hands aren't locked into a certain position. You can also gain a slightly longer range of motion if you want.
Barbell presses are more practical for low reps if that's your thing because the weight is much easier to get into position than a cumbersome couple of dumbbells. The barbell is also a bit more stable so you'll be able to display slightly more strength compared to DBs. And lastly you can make smaller jumps up or down in weight when using a barbell as you can simply add little plates rather than having to jump a whole set of weights up or down.
For bodybuilding purposes, they're similar but different. That means they accomplish more or less the same thing, but it can be useful to sometimes change either from DBs to BB or the other way around to keep things fresh.
Can i train more than every other day? Been doing 4 days a week for about 5 months now, cutting the entire time so shit lift progress.
I have been feeling sad lately and rest days are getting harder and harder. if i move Squats and DL's to once a week can i add 2 days?
Squats>Chest/Tris A
Deads>Shoulder/Back B
But instead of squatting or Deadlifting every time i just hit those lifts every other A or B day and then i can work out on consecutive days without losing too much to CNS fatigue.
>>37327427
You can train pretty much every day if you set it up right.
Where exactly should I feel hip flexors? I tried out all the bullshit "health sites" techniques untill I found this http://deansomerset.com/actually-stretch-hip-flexors/
And I feel it in my upper leg and leading up to my groin. this is how its supposed to be right?
>>37321987
One of my shoulders always hurts when I do pullovers. When I keep both of my hands parallel, my left shoulder hurts. When both are slightly angeled inward to form a triangle, my left shoulder hurts but less. When I alternate my grip and keep my left hand if the first position and the right hand in the second position, neither of my shoulders hurt. Should I keep doing pullovers or just get a different excersise?
>>37321987
I met this fat girl on POF. I'm probably going to fuck her since its been a month since my last relationship and she's pretty much one of those poorly educated put-out cum dumps.
The question I have is though - up until now I haven't been horny or felt the need to fap more than 1-2 times a week since I broke up from a LTR. But today I've had to do it like 5 times just to curb my hornyness.
Literally anything is setting me off right now: high test, low test, blacks, cucks and even bread.
Wtf?
Anyone have that intermediate hypertrophy template? It was like:
Monday-quads/hips/back/calves
Tuesday-horizontal push/vertical push/assistance push/lateral raises.. then thursday same as monday and on friday arms after pushing.. please help anyone got that program? It was supposed to be done after starting strenght so perfect for me.
>>37327483
>bread
elaborate?
>>37327525
Walked into Co-op (store in the UK)
See fresh bread buns being put out.
One sort of looks remotely like a boob then another. Imagination fires off and all I see is a sea of tits gently caressing one another.
>Run home and fap whilst porridge is in the microwave.
Please help. I don't know how to control it. My last GF wasn't exactly stingy on the sex front but the past two days Its next to impossible not to think about sex and pop an inappropriate boner.
>31
>Not on gear
I am losing weight though. Could that be causing it?
>>37327421
>>37327421
Ok thanks but my question wasn't bb vs db but if you had to make one flat and one inclined which would be which?
Assuming the goal is aesthetics and not raw numbers
>>37327558
Shit nigga. This is now going to happen to me next time I pop to tesco f am
>>37327421
>Neither is necessarily better. Dumbbells and barbells each have their pros and cons.
Nope.
You can't easily keep progressing with dumbbells, but it's trivial with a barbell.
And progression is always king.
DBs are good for assistance, you'll work more to stabilize the weight, but that's a secondary concern (if you have to choose one or the other).
DBs are a bit like kettlebells - it's nice if you have them, but as long as you have the bar you'll be fine.
>>37327405
Are you weighing yourself at the same time each day? Are you using the same scales?
>>37327613
same scale, same time of the day, at the mornign after first pee
>>37327405
>>37327620
is 1kg fat loss per week doable for me?
>>37327620
It seems like a lot of variation for water weight desu.
Calibrated the scales recently? I wouldn't read into it too much, you're best of tracking a moving average for weight in my opinion.
>>37327625
You will lose muscle mass.
For the vast majority of people losing more than 0.7% of body weight a week will result in losing lean mass
>>37327645
so maybe i should aim for less, how about 1kg every 2 weeks, judging from my picture:
>>37327405
how far away am i from visible abs?
>>37327652
0.5kg a week is a reasonable slow cut
>>37327675
if im a 173cm 86kg and pic related guy:>>37327405
what would be aprox the weight in which my abs will be clearly visible
75 kg?
70?
>>37327515
Here you go
Alright Imma give it to you straight
I've been on SL 5x5 for almost two years. Progress as expected fucking beelined first weeks but then I got a hip injury at 80kg squats and squats went off the routine for half a year, which happened twice. Around this first year I benched at best 70kg before having to deload and never getting there again. I cannot do rows as I have again fucked something up and now I get a sore vertebrae the day after barbell rows.
DL and OHP slowly actually progressed to 130kg and 45kg.
Didn't take diet seriously enough until the last half year or so. Now I've gotten past my 2 year old squat plateau without injuries. The old hip injury did flare up a bit halfway through my squats but was gone before I left the gym. Bench is apparently absolutely fucked as I can't successfully bench 60kg 5x5 anymore. While filming my form I notice the bar was lopsided as fuck and have decided to follow advice and do dumbell press instead and see if that helps fix any imbalances so I can come back and see if I can fix my bench press.
OHP, as expected, has slowed down to a halt pretty early. 130kg DL for my weight 63kg I really do think is actually pretty ok and my only good lift.
Do I keep trying with SL 5x5 until Squats either kill themselves again or actually start to get into 90's, and see if I can push my bench up to its former glory?
Or do I switch to an intermediate program?
>>37327703
Squats: warm up properly and learn to keep a posterior pelvic tilt throughout the movement so you don't get hip impingement.
Bent-over row: Stick your ass as far back as you can and get closer to the ground. It should sort of resemble the starting position of a deadlift.
Make sure to keep the barbell as close as possible the whole time - don't allow it to glide forward away from you.
Overhead press: if you stay on SL, you'll need micro plates to progress further.
>do I switch to an intermediate program?
Fix the above things. Get your diet in check. If you're still having trouble making progress then it's time for an intermediate program.
>>37327719
Think you could elaborate a bit on the posterior pelvic tilt tip? I totally see what you're saying but I'd like some more detail on how I perform this correctly
>>37327703
I think you'll benefit from 5/3/1. I broke all my plateaus
>>37327733
Use your glutes to pull the backside of your pelvic down, and use your abs to pull the front side of your pelvic up. Then brace hard and try to hold that position as you descend.
It's going to take some getting used to.
>>37327359
flat and ohp: BB
incline: DB
stall out and switch flat and incline, and ohp to push press, rinse and repeat.
that means 'both'. cheaty answer, I know.
Best alternative after maxing out on weight on cable crunches?
>>37327689
Impossible to say. Do you train your abs at all?
>>37327703
You weigh 63kg?
Are you like 5' tall?
Try bulking mate.
>>37327841
170cm.
>>37327855
bulk desu
Clearly you are lacking muscle mass which is why you are weak. Increase your weekly volume and eat more.
I'm starting lifting again after quitting half a year ago like a little bitch. At that time I've been lifting only for 2 months so I'm still a beginner and all my gains are now zero.
Been to the gym on Wednesday and I'm so dyel that the guy benching next to me didn't even asked me to spot him and instead went to the 3rd bench and asked the guy there. Feels bad man.
So now that I can start anew:
Starting Strength or Strong Lifts?
>>37327968
Makes barely any difference. Just pick one and do it properly.
>>37327968
I like the volume in stronglifts but people who don't like trying say SS is better.
If you have some athletic background do SL. If not then do SS
My squat sucks. (150kg 1RM after >2 years)
I just did a cycle of 5/3/1 and my squat increased by exactly 0kg.
Multiple things affecting my squat:
>shit proportions (long femurs, short torso)
>cutting and irregular training when I started
>wanted to do highbar but lacked required mobility, which stalled me around lmao2pl8
>lowbar works a lot better, but when it gets heavy, it turns into a Layne Norton style good-morning squat
>I just doesn't feel right, which prevents me from pushing myself
I see two possibilities going forward:
>Embrace the squat-morning style
>switch to highbar (I improved my mobility greatly), but drop 1RM by 20-30kg
>>37328027
What accessories do you use? How often do you think you can squat a week?
>>37328027
You're probably going to need to reconsider your stance. Its a rare lanky fucker who can squat narrow without issue, regardless of bar position.
>>37328027
Maybe your best course of action would be to focus on building some muscle.
>>37327855
>>37327882
this desu.
I'm 170cm and 75kg.
I was around 63kg as well when I started.
Just bulk.
>>37328038
I reached this 1RM ~4 months ago. Since then I switched programs, deloaded, played around with stance width and foot position...
I was doing Candito's Linear Program with pause squats back then.
Now I'm squatting twice a week, back squat 5/3/1 and front squats 4x8.
>>37328051
see above, I'm actually a manlet.
>>37328056
don't think that's an issue, my quads and ass are huge
>>37327974
>>37327975
Thanks for the fast replies. I' think I'll do SL then.
I'm usually feel really warmed up after the 3rd set so I'd miss the gains of the 4th and 5th set if I do SS.
Or...
Am I doing it wrong?
1 warm up set usually doesn't feel enough to me. I'd have to do so many repetitions in this set that it becomes cardio, I don't like that so I "warm up" with ramped sets and only after the 3rd I feel ready to lift really heavy.
>>37328068
Height isn't the factor that determines stance width. You said you got long legs, that's usually taking the wider stance.
>>37328068
>my quads and ass are huge
What about your back?
>>37328068
As I said I only recently started actually counting my calories and aiming for 3k a day. I personally struggle with eating, dislike fat foods, afraid of putting on too much fat, so all I eat is basically brown rice for clean calories. Protein isn't an issue as much as calories.
When you say bulk, what exactly do you mean other than eat more?
And at what point would I know not eating enough or not to be the issue?
Stats
>male
>187,5cm
>84,5kg
Started hitting the gym 2 weeks before n/y
>bench 100kg (as of today) for a working set
>squat 100kg working sets, 115kg 3 parallel, 125-1RM parallel
>Diddylift 115kg working set(started diddlying about 1,5 months back)
>50kg ohp working sets, could do lmao1pl8 first time (started ohping a week ago)
I go to the gym twice a week, day 1 i do skwats and ohp, day 2 i diddylift and bench.
Am i terribad?
>>37328076
Sounds like you're making the same mistake so many others are: you're skipping the general warm up. You know, the kind of thing you do before any sporting activity. The warm-up SETS are really just there to get into the groove of the movement and to amp up the nervous system. You're supposed to have actually warmed up before that.
>>37328110
That's an impressive bench but it doesnt make much sense to have it so close to you squat and DL.
>>37328117
But I always do some easy cardio warmup before workout until I start sweating.
Maybe my nervous system is in beginner mode and needs more sets to get into the lift?
>>37328083
I tried many different stances, wide, narrow, feet out, feet straight, ... I always have the same issue when it gets heavy.
>>37328099
deadlift and row are my strongest lifts
>>37328076
do as many warmup sets as you need.
Just don't do too many reps.
You shouldn't go over 5 reps for the lightest sets (except maybe the bar only)
and once you get heavier, just do 1-3 reps.
And rest as long as you need between sets.
And as >>37328117 says, do other warmup "stuff", like dynamic stretching, light cardio, bodyweight movements...
This video: https://www.youtube.com/watch?v=RK_uOwufOnc
is about benching, but you can apply the same reasoning to every lift.
>>37328103
Ask yourself these two questions:
>Are you making progress?
>Are you gaining bodyweight?
If you answer "no" to both, eat more.
If you answer "yes" to the first, keep doing what you're doing.
If you answer "no" to the first and "yes" to the second, you have other issues.
Anyone have that intermediate hypertrophy template? It was like:
Monday-quads/hips/back/calves
Tuesday-horizontal push/vertical push/assistance push/lateral raises.. then thursday same as monday and on friday arms after pushing.. please help anyone got that program? It was supposed to be done after starting strenght so perfect for me.
>>37328137
I dont use this as an excuse, i acknowledge that my legs are my weakness. But could it be due to me being tall? i just dont know how to increase "drive" to my legs. I squat as low as i freaking can, well below parallel.
Stupid question but if im cutting and still getting a lot of protein what can i expect muscle gain wise.
>>37328143
Well just do more warm-up sets then. But keep the reps low. The idea is to avoid fatigue as much as possible. Take as many sets as you need and as many breaks as you need before your work sets.
>>37328156
It's already posted here >>37327700
Is sc00bz's rotisserie core workout effective? I want to get stronk core.
>>37328159
how much are you cutting?
Anything more than 0.5kg a week and you won't be building muscle.
>>37328159
depends on how large your deficit is and how advanced you are.
If you're a fatass who just started lifting, you will gain decent muscle even on a fairly large deficit.
But if you have average bodyfat (12-18%), you will probably not gain any noticeable amount of muscle when you're cutting.
You will look bigger if you're lean, but you will not actually be bigger.
>>37328175
scooby a shit.
heavy squats and deadlifts are best for core.
planks and hanging leg raises are the best isolation.
>>37328189
>2016
>Not using an ab wheel
Working out while hungry after three days break.
Can I expect to increase my lifts or am I fucked?
bench 4x12 or 4x8? Which is better for hypertrophy
>>37328195
You'll probably under perform and feel dizzy
>>37328202
4x10
Should I eat anything before I lift or should I just wait till after my workout?
>>37328202
Which ever allows you to get the most volume in a week
>>37328150
>>37328160
>do as many warmup sets as you need. Just don't do too many reps.
>Take as many sets as you need and as many breaks as you need before your work sets.
Oh, I always incorporated my warm up into the work sets. Okay, I'll try a separate warm up today.
Thank you for the help
>>37328255
I'll at least have a snack so I'm not hungry before I lift. I usually lift late evening after a meal though.
Is Regs parks really a good beginner Routine or should I go with something else?
Iv never heard of anybody else who's done it and i want to make sure im not wasting my time.
>>37328255
Personally I get mentally tilted if I don't have a decent meal at least two hours before lifting. If I'm pressed for time I'll have a carb focused snack 30-60 minutes before lifting.
>>37328272
it's good. all beginner routines that work on liner progression on 5s are good.
if you want to do better, do SS. it's better because it moves on to the Texas Method more easily, but if you don't care about how to move on to an intermediate routine once you're done (maybe you're already planning to go on a split by then?), who cares.
Certain lifts (squats and especially deadlifts) seem to be causing piriformis syndrome with sciatica. I'm taking a break for a week or so as the pain has gotten quite bad. I'm assuming not overusing it and stretches etc will let me recover fairly quickly but how do I prevent it just happening again?
>>37328355
What makes you say it's piriformis syndrome?
How do I regain my motivation I had 6 months ago when I was relatively new to lifting? My lifts are going up, slowly but surely, I just don't have that enthusiasm I once did. I took a rest week recently so that's out of the question.
>>37328362
I'm certain the pain I've got is sciatica but I haven't been feeling pain in my back (whereas I have felt pain in my arse) during squats and deadlifts. Stretches for piriformis seem to help a little too.
Does Intermittent fasting actually work?
>>37328414
Learn discipline, it's less fickle than motivation and can be used in all aspects of your life.
>>37328438
Well could be the piriformis, could be a million other things. Sorry to say.
>>37328440
What the fuck do you mean "does it work"? You eat less, you lose weight. Some people find that not eating at all for a prolonged period of time followed by eating decently sized meals suits their psychological needs better than eating just a little less than they'd like througout the whole day. That's the main potential benefit of IF.
There's no magic in IF or any other diet for that matter. Not keto either.
>>37328440
there are certain effects.
it's not huge, but it helps with insuline sensitivity, and it's easier to diet like that (you just don't think about food for most of the day, then eat).
it can be more convenient, if you can eat at home only once per day.
that's it, it's not magic, but it helps.
>>37328486
Other things such as?
Is anybody of you afraid of doing squats?
I started lifting 5 weeks ago with the compound exercises, but i started with squats doing with dumbbells. Now i want to start with the real ones with the barbell, but i'm scared of doing it. Anybody know this feeling? What do, i don't own a gym bro?
>>37328506
Shit, it could be any stage of a disc herniation, stenosis, spondylolisthesis, disc degeneration, SI joint issues, facet joint issues, even diabetes. It's pretty complicated unfortunately.
I'm inbetween skelly and skinnyfat and about to start doing SS soon
I have a crazy fast metabolism and want to know if I should do gomad or not
Not memeing, I genuinely want to know if it will make me muscular or fat
>>37328702
>if it will make me muscular or fat
It's about hitting the balance. Starting out with a gallon a day is pretty stupid. You'll probably get diarrhea and you'll get fat. But 2 liters may be a good idea. Go with that for a week or two and check your weight. If it's still not going up, add another 0.5 liter. And so on.
Make sure it's whole milk.
>>37328702
first try bulking in the traditional way.
milk is good, but a quarter post-workout is enough already.
IF your bulk doesn't work, and you somehow can't put on weight (protip: you'll be doing it wrong, and not eating as much as you think), THEN you try gomad.
it's the approach you use in desperation, not the best one.
>>37328552
Just start of light and pay good attention to form. Record it. Nothing to be afraid of.
My upper thighs hurt when i do squats, im fairly new, does this go away or should I see a doctor?
>>37328727
Thanks senpai
is protein powder labeled as mass gainer or weight gainer a meme? should I just buy regular protein?
>>37328820
meme. check the label for percentages, mass gainers usually add sugars in.
do your math, it might cost more than steak per gram of protein - why not just eat the steak?
This is my first time deloading at a 63kg squat. I've taken 5kg off and am going to work my way back up. Should I microload by say a kilo here, 0.5kg there rather than jump back to 60kg?
In starting strength am I supposed to do all the accessory exercises when I go work out as well as the main workout?
I see them down there but I can't seem to find information on what to do with them
>>37328922
Read the goddamned book, you whore
>>37328917
For a deload on the squat I think 5 is a bit too little. Maybe 10. Depends on your experience and level but at 63kg I think 10 is better. No need to microload your way up, from the deloaded weight work your way up and add the same increments as before.
Hey /fit/. I'm on a calisthenics plan because I can't afford a gym membership right now (unemployed) and I'm on a cut. Though I've never had issues getting to my calorie count while bulking, I'm having some issues getting to my calorie count on occasion while cutting and myfitnesspal keeps flaming me for it. For example, yesterday I hit only 1100 out of 1800 calories for a safe cut. My breakfast was only 342 cals. Any advice other than to simply eat more while cutting?
>>37329096
Divide your food into more meals
One 300 calorie meal every 2 hours and 45 minutes, 6 meals a day total
>>37328917
Squat more or eat more. You shouldn't be stalling on squat that early if you are male.
I lift at home in a conservatory like area with no air conditioning. My lifts are suffering due to the heat. Would it be best if I lifted in the evening?
>>37329376
I squat with dumbbells at home, my grip is what's failing me at that weight. I figured I'd deload and focus on grip.
looking for substitute for barbell rows, im doing them incorrectly or who fuck knows why, but i cant feel my back working at all, tried inverse rows but its even more focused on biceps than normal rows. i have only barbell, dumbbells and a rack. i also tried chest supported dumbbell rows, same thing
>>37329479
Do pistol squats and save for a barbell.
>>37329493
Start really light and try and get a feel for contracting your bat
>>37329604
Sadly no space for a barbell or rack.
how do you know if you got a good workout without soreness? should you feel fatigued? I've done 5 sets of bench today and feel like I could easily do 5 more. I'd up the weight but I start failing after the 5th rep and don't have a spotter. halp
>>37329619
join a gym then
>>37321987
Best Beginner Program?
Current Stats:
6'0/170lbs
Deadlift: 260 x 5
Squat: 135 x 5
Bench: 165 x 5
The Press: 105 x 5
>SS
>SL 5x5
>Reg Parks
>GSLP
>Any others?
>>37329628
You can't for a single workout. It's all accumulative, if you are able to keep improving each week they you are doing something right.
>>37329648
Gslp alternating squat with hip thrust.
Doing ss progression, 3x5 no amrap bullshit, deloading from time to time.
When you can't progress on ohp any more, substitute it out for push press.
No accessories except side lateral raise on ohp day
What exersizes should I do (6 foot 140 lbs), no access to gym, have pull up bar and dumbells
>>37329694
Basically just pull up and side lateral raise.
I did that shit for a year of nogainz before i got a barbell
>>37329691
But only deadlifting once a week seems weak.
How much should I be gaining per week when bulking?
Bear in mind I've never lifted before and I'm 145 pounds @ 6ft 1
Anyone got a good app/program/calculator for 5/3/1? I can't find any that does correct numbers with logical rounding, think I'm gonna have to go manually calculate all of these with a script each week.
I did jump rope today just to warmup for 5 minutes. My intention is to also jump rope for about 30 minutes for cardio, however the area below my big toe hurts. I was landing on my toes, wearing socks and I was on a yoga mat. Should I wear shoes and do it on the floor or should I just keep going and it will eventually go away? For reference, I'm not a very fat guy, just average - skinnyfat (178cm ~75kg I think, not a lot of muscle)
>>37329694
Pull ups, one arm db bench, db squats and lunges. Maybe lateral raises and shrugs if you want shoulder/trap development.
What's the best gainer? I'm tempted to buy mutant mass just because of Rich, but I don't want to waste $60 on something that I can't stand drinking.
>>37329818
Blackironbeast.com
>>37329844
Food.
>>37329795
about .5 a lb maybe? At your body comp, I wouldn't worry about it if it's more than that as long as your lifts are going up.
>>37329694
you should run to your nearest gym and do actual lifts.
>>37329628
>how do you know if you got a good workout without soreness?
did you finish all your sets? yes? good workout.
>should you feel fatigued?
not necessarily
>I've done 5 sets of bench today and feel like I could easily do 5 more. I'd up the weight but I start failing after the 5th rep and don't have a spotter. halp
>after the 5th rep
what's your program look like?
>>37329648
Bump.
>>37329956
Obviously, but I can barely force myself to eat at maintenance. As for drinking, I can only stand so much milk.
>>37329648
they are all the same.
just do one, in the meanwhile read about intermediate programs, you'll need some knowledge to get those right.
>>37330007
pick one and stick with it for 6 months. Most beginner programs are pretty much the same.
>>37330009
then learn how to add calories into your meals. Olive oil, peanut butter, ICE CREAM. Gainers are pretty much the same shit.
I'm new and just wondering about bent over rows and where to do them.
Basically in the racks power racks and squat racks there are horizontal bars (which I think are there to save the weight if you fail e.g. a squat rep).
Can I start my weight on this, and then do my rows? Instead of picking it up off the ground or wherever?
>>37321987
What is the best whey protein bar?
One with no added rubbish, just want something for after my work-out.
>>37330084
>Basically in the racks power racks and squat racks there are horizontal bars
you should be able to remove those.
>>37330100
on gold standard probably
Two complete novice questions here:
1. I've got a bad back. Should I practice some exercises without weight and even slightly wrong to strengthen up my weak points OR should I just shoot for correct form and hope that that form never falters while using weights?
2. I've read that too many reps can lead to growth of muscles that are less hypertrophy(ic) and more for endurance. Presuming that my endurance is going up anyway just by exercising, and so I wouldn't mind a bit of hypertrophy, and I'm capable of doing more reps without failing, should I just do like 5-10 reps before breaking for a few minutes or should I do like 20 reps if that's what I can do?
Want to lose weight, keep muscle etc
Do intermittant fasting and IIFYM really work? Could I not eat anything until 2pm and then have a mcdonalds hamburger or whatever and then only have chicken breast and brocolli to meet the rest of my calories / macros later in the evening?
Seems too good to be true.
>>37330123
>1
how bad? so bad you shouldn't load it at all, or just weak?
>2
you're a beginner, if point 1 isn't too bad, just go on a strength routine. you'll think about hypertrophy as an intermediate lifter, in about a year or slightly less.
>>37330121
I mean these bars that the bar goes onto when he fails the rep.
Can I start my set with the bar resting on them?
Where does the bar usually start when you do a set of rows?
Thanks
How do I know I'm lifting correctly (form wise)?
Should I pay someone to tell me? I have the money.
>>37330156
Ofc, calories in vs calories out.
Avoid trans fat and high sodium foods still, but as long as you are getting adequate fiber, micronutrients, proteins, fats, and carbs, and hitting your caloric goals, you are nutrtionally golden
>>37330156
does the hamburger fit your macros? then yes. you have to eat something, anyway.
if you want to do it better, the athlete food pyramid goes like that
>vegetables, all of them all of the time
>meat, as much as you need to hit protein goals
>potatoes, as much as you need to fill up your caloric goals
I've lost 7kg in the last 2 months reaching my weight goal (73kg).
However, my body still looks bad, I still have a bit of a belly and look a bit chubby.
How can I get rid of it? I mean 73 kg is the ideal weight for me, do I start doing muscle building exercises now or what?
>>37330180
just do pendley rows.
>>37330123
1. You should always aim for having the best form but anyone who says they have perfect form at all times is full of shit. You working sets should be pushing the limits of what you can do and when you do that, your form will suffer.
2.Don't over complicate it m8. You're a beginner. Pick a beginner program and do it like you're supposed to.
>>37330156
IIFYM yes. IF doesn't really do anything special except help you manage your hunger.
Yes you can eat that hamburger and fill out the rest with clean food. But you're reinforcing a bad habit. Pretty soon it'll be more of the bad and less of the good.
>>37330180
yes, those are safety bars. You can remove those. Yes you can start your set with the bar resting on them. It should start on the floor.
>>37330169
>1
>using kettlebells
That's tough to say. Not so bad that I can't do those 20 reps (from #2) with a 20 lb weight if I'm careful with my form, but bad enough that I'd probably do some damage if I tried a few reps with a 50 lb. I think I'm fine at that weight but it still worries me that I'll lose form (ie, lift with my back at the wrong moment) and fuck things up at some point, if that all makes sense.
>2. Thanks. I'll keep that in mind. I did just start out.
>>37330190
you record yourself or have someone who knows tell you.
>>37330200
congrats, you went from a skinny fat to a skinnier fat. You can keep on losing weight but then you'll just look like a hungry skelly. You would probably be better off picking up a strength program and putting on some weight.
>>37330234
kettlebells? those are great for clean and presses and snatches, will strengthen your back for sure.
>>37330234
>>using kettlebells
stop. Do a regular beginner program.
>>37330234
btw, if you're trying to do SS... with kettlebells:
don't.
it can't be done, for the same reason you're finding it impossible: the jumps are too big.
consider that you'll microload up maybe 1 kg or 2, one session to the other, and here you want to jump to more than double the weight?
inconceivable.
Do you guys waste your energy on warm up sets?
>>37330200
ideal weight is a stupid goal to strive for. You should have an ideal body composition to aim for.
>>37330249
Cool. Good to know.
>>37330253
Way too poor for a gym membership right now and I already own a few.
>>37330272
Thanks, I'll keep all that in mind.
>>37330277
it's not wasted energy.
>>37330324
Explain further
I feel like it is.
>>37330343
Less likely to make mistakes starting cold.
>>37330277
no, that's why you warm up with a smart protocol.
pendley had one, the idea being to pyramid up from a lot of reps with the bar (to refresh form memory) to a single just slightly below the workset.
>>37330320
>Way too poor for a gym membership right now and I already own a few.
more like too stupid to spend your money wisely.
Can't make it without the right equipment.
>>37330343
just because you're not doing your max, doesn't mean you're not working.
>>37330243
I don't know anyone.
>>37330343
Can lift more when properly warmed up.
Severely lessens the chance of injuries.
Used to not care until a gymbro snapped his shit up, got shoulder surgery, and lost all his gains.
Used to bench 250 now he is at 165
He didnt warm up because "muscle confusion"... He now warms up.
>>37330409
gee, I wonder where there's a video uploading service where you can put a video of your form and then have people you ask questions over the internet to check your form for you.
Do 100 calf raises a day do anything? Or will you just end up destroying more muscles than adding it?
i can't figure out or even make an educated guess at my TDEE
6'0, 190lbs. BMR is 1900, that's easy, but i don't know if i'm "moderate activity, high activity, very high..." ect.
i walk 2 hours a day to work and back, work 6 hours on my feet and lift for 45 minutes 5x a week. no cardio. am i moderate activity?
i usually eat 1300 - 1600 so it's fine, but i'm having a maintenance/carb up day and trying to calculate everything. i think i'm gonna hit 2000
I have pain in my rotator cuff, what are some chest exercises that I can do today instead of DB bench and flat bench?
>>37330434
I was more thinking about how I would be able to film myself
>>37330442
sounds like great cardio
>>37330453
you're probably moderately active. 1300-1600 sounds way too low tbqh
>>37330456
do you have a phone?
>>37330442
just work on some sprints.
will build up calves and hams.
form is critical, or you'll injure yourself - if you've never done any sprinting, start with hill sprints, it's easier to keep up proper form while going uphill.
>>37330453
Track your calories and see how your weight changes over a couple week. Adjust based on that. It's the only way to know for sure.
>>37330480
Alright thanks mane
To be able to run faster you just practice running right?
>>37330476
>do you have a phone?
Yes, but how do I film myself with it?
Turn on the camera and point it at myself sounds a lot easier said than done
What's the rate of muscle put on if with sets of 8-12 over the course of, say, 4-5 weeks?
>~5'9 manlet if it gives a better indication.
If I work a specific muscle group at the gym will those muscles appear flatter after the workout / the next day while they recover?
>>37330534
Next to nothing.
You'll get a lot stronger though due to your beginnergains CNS adaptations.
>>37330534
Literally impossible to say.
>>37330508
i've been at it two weeks and i've lost just over 2 inches off of my waist. not been weighing myself cause i'm a dingus. i've heard that as long as you're over 1200, you're good though
1400 is an arbitrary guess. i overestimate my main foods, and don't calculate in little things (veg, spices, ect.) i'm definitely losing weight though
Had some pain in my forearms for a couple of weeks now, noticed it's mainly when I do curls but I also feel it when I'm going put down the bar when I do bent over row. Looked around a bit on google and youtube, saw some people describe "forearm splints", and that seemed to match the type of pain I've had.
My question is this: how the fuck do I get rid of it?
Do I just have to lay off curls and whatever other exercise(s) that might be affecting it, and it will be fine? Can I do anything to speed up my recover?
>>37330525
you literally turn it on and point it at yourself. Do you now know how phone cameras work?
>>37330543
flatter? no. If anything they should inflate. It's called a pump.
