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You are currently reading a thread in /fit/ - Fitness
last one's on it's way out.
so i usually lift in regular chucks and they're fine for squats and deads but theyre about to need replacing.
are the chuck 2s just as good for lifting? im not sure if the new lunar cushioning gives any sort of lift or arch or anything. does anyone use them?
>>37496683
>lunar cushioning
the whole point of wearing chucks is the fact that they dont compress when lifting
lunar cushioning defeats that purpose
>>37496683
the only reason chucks are good are because they use a pretty hard rubber and have little to no give. If the new ones are any bit cushiony, probably not worth using.
The sole is a Nike running shoe sole so no.
I use my chucks to lift and my chuck iis to wear normally
>>37496683
You can take out the insoles on the Chuck 2s.
It's what I've done and it's working pretty well.
>>37496683
What are some good wrist wraps? I fucked up my wrists on the press and i hear these might help
Pls help
>>37497070
>Asking for pussy wraps when it's clearly your form.
Are cutting supps a meme or is there some merit?
>>37497130
Meme.
Even yohimbememe
>>37497130
>>37497159
This. Make sure you get the yohimbine hcl though, way more effective and way fewer sides.
Also pair with caffeine throughout the day for that 10% metabolism boost.
>>37497159
I misread your post.
Vast majority of cutting supplements are bullshit.
But Yohimbine hcl is proven to be pretty effective for those trying to get below 12% or 10% bodyfat when used properly.
ive been doing strong lifts with accessories for about 4 months. ive gone up in strength but not muscle, though i have gone up in weight so im eating enough. is stronglifts just shit or do i need to wait longer for the actual gains to show?
>>37497130
if you can buy it OTC then it doesn't work.
Is there a time that I no longer get DOMS?
I've been working out for 2-3 weeks now, about 1 rest day a week, pushing through the DOMS but it's not getting any better.
Does it truly go away at some point?
>>37497244
>but not muscle, though i have gone up in weight
What makes you say you haven't gained muscle?
>>37497252
Why are you lifting 6 days a week as a beginner?
>>37497326
my arms and legs are the same size, my chest is bigger but just because theres fat on it again (i used to be thin). i dont look any different than i did 4 months ago, i just have a belly and slightly moobs for the first time in 9 years
its taking 10 years to post this fucking shit fix your shitty website you dumb gook
>>37497474
>fucking shit fix your shitty website you dumb gook
DERETE THIS
>>37497252
>>37497393
This. Fix your routine and you'll get better results and no DOMS.
Is there any difference between wearing Chucks and Vans for deadlifting
>>37497555
Chucks look cooler.
Hope this helps.
>>37497474
The whole point of SL (and SS) is to build a strength foundation as quickly and efficiently as possible. Once you stop progressing linearly on the programs is when you should switch to an intermediate program based on your goals (like a PPL program for aesthetics). If you jump straight into an intermediate program you'll progress very very slowly, much more slowly than you will on SL or SS. So keep pushing until you stop progressing, then switch. It's a marathon not a sprint.
Legs are more sore than normal from weds workout. Climbing a mountain Saturday, 8 hours hiking half incline half decline. Should I skip Friday workout?
>>37497252
They will come and go. Eventually they only appear when you make a large step up in weight.
If you've finished SS move on to the Texas Method. 6 days a week is too often unless you're doing ppl splits or on roids. Neither of which you should do as a beginner
>>37497252
you should be lifting like 3 times a weak as a beginner or you are going to snap up your connective tissues, but yeah your doms will get better after a while, they won't completely go away but won't be to the point of barely being able to move like they are with beginners
>>37497586
no. working your muscles makes the soreness go away dumdum
I lift barefoot at home, would wearing my Chucks be better for support or am I fine?
>My ass when sumo deadlift doms
>>37497790
you're fine. Chucks are good because of their lack of support.
Nike Metcon Masterrace
Is eating a 300-500 calorie surplus part of what you call lean gains?
Are onitsuka tigers alright to squat in? They're pretty comfy but don't have a lot of support as far as I can tell.
>>37498166
Good, you want as little support as possible. Squishy crap in the sole just reduces your balance and spreads the weight more unevenly.
>>37498195
That makes sense, thanks
is there a way to prevent fat growing around your hips ie love handles?
if i lose enough weight to lose them will my bulk put fat on them first as they are the last place to lose fat from
Why is soy an inferior protein? Is something wrong with the protein itself or is it just that it spikes estrogen levels?
im about to buy a weighted belt, should i get closed one or not? what feels better?
>>37498286
meats overall is superior in every way
they boost test, are cheap and have high protein
I finally did my first pull up, which is great. On the down side, as soon as I got up I had a numbing sensation in my wrist, like hitting your funny bone but without pain.
What's up with that?
>>37498373
never used a closed one, not sure what the point is. have had no issues with a normal one and I'd assume it's easier to use
>>37498373
an open one puts the same weight as a closed on your hips but it might fall off straight away unlike a closed belt if you are doing the 2 exercised your should use it for ( dips and pull up) with swinging in your form
>>37498422
you were probably going too fast on the down motion and hurt it, its most defineatly nothing
>>37496696
>>37496704
>>37496740
>>37496743
thanks guys, ill still prolly get a pair.
>>37497474
breh a strength routine and a size routine are different. SL has you doing 5x5, do that until you thicken out and dont have babby lifts anymore then look into a split or something.
in your current situation, just take your accessories and do them FUKINNNN SLOWWWWW. so with your curls do your 4x10 or whatever but do a 3 count up and a 3 count down per rep.
>>37498148
lean gains is a meme about keeping abbs while bulking very slowly
>>37498462
I wasn't going down at all, it was on the upward motion. By "down side" I meant "this in particular sucks".
>>37497252
yes doms stay with you always because it is the muscle broken down and filled with lactic acid from the work out, so a good workout will always follow with doms
you will make shit gains with a 6 day split btw, you should read the sticky
>>37498510
your wrist are just not used to the movement so let it rest until it doesnt hurt then try again
>>37498536
Oh, ok, will do
thanks
>>37496683
be a bro and get some vans
>>37496696
but they do compress.
even though the sole is thin, it's not stiff
>>37497252
m8, don't get yourself rhabdo
Deadlift question:
For someone like me who has hip mobility issues with conventional, do you think it's more beneficial to pull sumo, or conventional with the weight elevated a bit on 2 plates?
>>37497393
>>37497551
>>37497724
Cause it helps the bad feeling go away, but I guess i'll actually read the sticky, get a rotuine and go down to 3-4 days a week. Thanks goys.
>>37498166
Those look great for deadlifting too
Same with most pumas and Adidas sambas
>>37498926
Don't keep progressing in weight by cheating your rom and elevating the weight. Either work through your mobility issues (what I suggest) or decide you have to pull sumo.
>>37498991
Well sumo shortens the ROM too so I'm asking if it's better to shorten it via sumo or elevation.
>>37499055
The difference in the shortened ROM on a sumo deadlift is that you're still completing the entirety of the lift as it is intended to be done. Your other solution is just not doing a full rep, something akin to half squatting because you don't have the flexibility.
A sumo deadlift is still a deadlift, what you are describing is basically a baby rack pull.
That's why I suggest you work on your flexibility.
>>37498926
>>37499055
Sumo also requires a good bit of hip mobility if you're using proper form. What issues are you having specifically?
Rate my routine?
It's run AxBxAxx/BxAxBxx
A
Press 5/3/1
Deadlift 5/3/1
high pull 3x5
lat pulldown 3x8
curl 4x8
side raise 3x10
B
Bench 5/3/1
Squat 5/3/1
row 3x8
Close Grip bench 3x8
Cable fly 3x10
facepull 3x9
Basic formula is
Lower body lift
Press
2 pulls (1 to balance press, 1 additional)
Accessory to press (ie chest/shoulder)
Arm accessory
What's a healthy shake I can make for breakfast?
I am 184-186cm and weigh 82kg / 180lbs.
Am I fat?
>>37499093
Ok I understand.
My lower back rounds with the full ROM on conventional, partly because I have long legs/thighs so whenever I reach that low with my legs close, I round. But if I go just a bit past shoulder width with my legs I'm good so it's not even full sumo that I pull
>>37496683
well I'm doing a routine which is basically SS except squatting is only on day B and some acessories added(im not a beginner, lifts are all past intermediate)
it's
A day
Bench
Deadlift
Pull ups(they're traded with dips because of pull-push ratio)
cable crossovers/dbb flys /dbb inc bench(no idea which one of these to choose)
incline bench curls
hammer curls if I have energy
B
Squats
OHP(only direct shoulder exercise I do because boxing)
Yate Rows
weighted dips
triceps on cable machine
lat pull down
is this alright?
I have three goals, to be aesthetic, keep my compound numbers goin up(fucking love olympic barbell exercises because muh strength)
and have a good performance.
My aim is like whatever the most possible I can get to hercules mode(tfw not a semigod) and to be good at boxing, doesn't need to be
good to compete in amateur but at least to put off a fight in sparring with my mates that'll compete
I was doing 3x5 on the compounds and 3x8-12 on acessories but my master said I should try the 1x20 1x12 1x5 for explosiveness(i
think its on compounds only need to ask again, he said some name which sounded like mike manson that did this type of training) and
the fucker is huge and was national vice-champion and won a lot of titles in his teen years(too bad no one cares bout boxing in my
country), he says I have a lot of power in my legs but I'm like a robot and need to make things more fluid and get more explosive to
unleash my strength since I'm slow(had motorcycle accident 4 months ago and it fucked my knee)
>>37496683
How do I eat steel cut oats without wanting to fucking loll myself? There's gotta be one of those /fit/ cookbook images someone can dump. Rolled oats are fine I love those
Opinions on bodyweight training? I'm a cheap fuck, so all I got is a pull up bar. How this for starting off?
10 underhand pull ups
25 squats
25 close grip push ups
25 heel raises
25 wide grip push ups
35 second plank
25 dips
With a 30 minute run every second day (Couch to 5K)
>>37499168
*kill, I'm on an iPhone sorry
>>37499148
>But if I go just a bit past shoulder width with my legs I'm good so it's not even full sumo that I pull
I think you might just have to learn a proper deadlift. This video is great:
https://www.youtube.com/watch?v=tfYez7-h55c
You should seriously do a good stretching and mobility routine and work on your flexibility. You're just hurting your progress and numbers by doing this weird in between shit.
>>37499165
Didn't someone tell you in the last thread to just pick a routine and stick with it? Don't expect to get a different answer just cause it's a new thread.
>>37499205
it did? the thread I asked randomly got archived and I still refreshed it and had no answer
>>37499148
First things first, always make sure your form is on point before considering it a mobility issue. Plenty of people have difficulties just "dropping" into position for a deadlift. If you're not already, use the bar as a leverage point to literally "pull" yourself down into the correct position. You don't just assume the position then yank the weight up, you begin pulling to lower yourself into the correct position, then once your leverage is correct, increase the intensity of your pull to actually deadlift.
If you're already doing that and you're certain your form is groovy, and it REALLY IS a mobility issue, then yeah, just do semi-sumo while working on your mobility.
>>37499169
Not much ab work for a bodyweight routine. Add some crunches and leg raises.
There are some good bodyweight/calisthenics programs with suggested progression. Look em up.
>>37499140
Completely depends on how much of that weight is muscle. Post a pic.
>>37499116
Looks fine. I do a similar routine myself and am making decent progress with it. My only suggestion might be to consider alternating the order you do big lifts, e.g. if last A day you did deads first, do press first next time, or else two of your big lifts will always be performed pre-fatigued.
>>37499126
I used to have this for breakfast every morning.
>100g each of kale, carrot, blueberry, apple, banana, and greek yogurt
>scoop of (chocolate) whey
>milk to thin it out, roughly 1 cup
Made 3 large glasses, taste was pretty great for what it was, tasted like Kind Of Weird Chocolate-Banana.
>>37499116
If you're gonna do 5/3/1, do it right.
>>37499169
Look up Starting Bodyweight, not even gonna read your routine desu.
>>37499193
>>37499233
Will do. Thank you.
>>37499228
Yeah someone did. They told you that if you were a beginner to pick a program and stick with it. Your body will show results eventually, but all those programs have little to no accessories added in.
If you're not a beginner then try picking an intermediate program and work from there.
>>37498422
Could be some kind of impingement. Was your grip sufficiently wide? Wide grip for pull ups, closer grip for chin ups.
>>37496683
Should I drink my whey protein on my off days?
>>37499302
Thanks good idea.
>>37499306
I should mention I'm not doing the big lifts heavy twice a week. The 2nd day I do it, it's using the deload %
I'm looking to squeeze a bodyweight routine into my daily, but there's a lack of handy places for pull ups. Is there a good substitution for pull ups?
Why do so many inexperienced lifters on here want to make their own routine or think they are qualified to do so? So many ready made routines out there done by professionals
>>37499116
Like you. Why are you doing some bastardized 5/3/1?
Biggest piece of advice I can give is to not try to come up with shit on your own when you're not advanced.
>>37499116
what is 5/3/1?
>>37499371
Okay then, assume it's 3x5 instead of 5/3/1
How does the layout look then
>>37499347
Your body needs protein all the time bro
>>37499260
I'm retarded so I can't take good pics. I did not flex, if I did you would see my quads.
184cm / 82kg
>>37499393
Overaccessorized for a beginner.
>>37499383
An advanced routine made by Jim Wendler.
>>37499457
Oh, the pic wasn't too bad actually
>>37499460
Who said it's for a beginner
>>37498373
The open one... what's stopping it slipping off straight away? Friction and a favourable hip/waist ratio?
>>37497875
That's not a question.
>>37499371
I made a routine out of exercises I enjoy that hit everything
no problems here
>>37499527
If it wasn't written by a beginner it wouldn't be so poorly made.
>>37499457
You're not fat. Unfortunately you don't look like you lift either. A gentle bulk wouldn't hurt.
How do I measure my exercise time on that IIFYM website? I work out for 2 hours because of 5 min breaks between sets, so that extends my time.
>>37499352
Lat pulldown.
What's best on a cut to keep muscle mass? 5 rep or 8 rep? Everyone k ows strength goes way down on a cut, but would hypertrophy at least keep them looking good?
>>37499575
Whatever works for you, man. If it being something you made is important for your enjoyment/motivation then by all means. I'm looking at it only from the perspective of optimal results.
There are lots of good routines out there built around the big three and known training methods with good programming, periodization, etc., that let you plug and play lots of different exercises that you enjoy.
I'm 24 just got my degree in cock
Never lifted much, I'm a fat skeleton 198 cm 80 kg
Because I'm 24, am I too late to make it?
>>37499582
Are you too autistic to know how "rate my routine" works? If you have feedback then give it
Have spare room on second floor, want to make it weight room, but will the floor be able to handle a rack with 4 45 lb plates, a bar, all the other incremental ones, and my body weight?
>>37499614
I say 5 for the big 4 lifts, 8 for the rest
>>37499620
You can take a look at it and help me if you want
A
OHP 5x5
Seated Row 5x5
Reverse flies 5x5
B:
Bench press 5x5
Lat pulldown 5x5
Dumbbell Curl & Press 5x5
C:
Sumo deadlift 5x5
Close grip bench press 5x5
Dumbbell Shrugs 5x10
There are some problems I can think of, rep ranges and sets probably
>>37499635
I don't know I don't live in your house lol
>>37499599
I only started 2 months ago so I shouldn't really look like it either I guess. Thanks though
I see a lot of people knocking working out 6 times a week as a beginner, but why is that what Scooby is recommending?
http://scoobysworkshop.com/intermediate-workout-plan/
I know it says "Intermediate", but it's really fucking easy to do the min requirements for the intermediate so I consider it beginner.
>>37499649
No squats?
Also 5x5 on deadlifts is not optimal, even risky maybe
>>37499672
No squats, it's why I do sumo deadlift instead
What's optimal for diddly?
>>37499649
So you're doing a linear routine with 5x5 (to include deadlift), and you don't want to prescribe to any number of fantastic linear routines out there.
That's a pretty wonky routine, man. You have the same rep scheme on your accessory and isolation work as you do your big lifts, no squats, too much volume on deadlift, no real rhyme or reason to what you're hitting on each workout (bench and/or shoulder work in all 3 for example), and I don't even know how you're breaking that out through the week.
>>37499726
Also why are you even pulling sumo? Did you just decide it was cooler? Its just a confusing mess. Sorry
>>37499696
>What's optimal for diddly?
Deadlifts are pretty good.
>>37499648
Thanks fham
>>37499726
>>37499740
I do sumo because I have short arms (I am 5'8, arms are 5'3) also because I don't want to do squats, or at least at the moment I can't (I am training flexibility)
OHP is my favorite lift so I focus around it
>>37499633
Newbie Making Their Own Routine/10, do SS or Phrak's Greyskull or Reg Park's or Kethnaabs or Stronglifts.
>>37499650
Well does a home gym need to be in a basement or ground floor as a rule?
I mean OK if 2 250 lb fat adults can share a bed, then my 200 lbs plus 300 dl should hold, right?
>>37499626
Never too late. You should be at the gym right now.
>>37499237
>>37499306
Thanks, I'll check out Starting Bodyweight now
>>37499765
Tons of short people have massive deadlifts and pull conventional. I am 5'9 and pull conventional for pretty good numbers. Just learn how to do the lift. if you eventually decide you need to do sumo, that is a decision you should make once you've at least got some bases for how deadlifting should feel.
OHP is an accessory to the bench and should be treated as such - not the other way around. You'll stall on OHP and anything overheard way before you do so on bench, and then you're left with a routine based around an accessory lift you're stuck on. Not to mention you don't really have anything in your routine to account for imbalances in your shoulders that you will undoubtedly encounter while doing so much OHP.
I guess keep working on your flexibility and start squats as soon as possible.
Again, not trying to be a dick, I just don't get why you think you should do your routine over something proven to be effective.
>>37499613
Maybe I should clarify that I mean a routine with no machines or free weights.
>>37499770
I'm well beyond the linear gains on those programs
>>37499846
Yes, but do you have short arms? I have tried conventional twice now and each time I hurt my back, I'm not going down that route again
You're not coming off as a dick anyway and what about shoulder imbalance? I'm hitting all three heads of the deltoids
How to get rid of snapping hip?
Every time I lower my right leg there's a saucy pop, plus if I sit down for too long my lower back get's weird and achy on the right side.
>>37499936
Post 5 rep maxes for Big 4 lifts
Whats a chest exercise that DOESNT involve shoulder use?
>>37499448
So yes or no?
>>37499988
When is all the time?
Hint: it's all the time
>>37499952
never measured my arms before, man. If you don't think you can deadlift without injury then ok. I still think its probably a technique deficiency.
5x5 is not good volume for working isolation on individual muscle groups. If the reverse flies in your routine are rear delt flies, then I suggest you add volume. I also suggest some sort of dumbbell raise if you insist on keeping that much OHP.
>>37500003
but even on off days?
>>37500036
Thank you man, you're probably right though
Added some volume to reverse flies and lat pulldown and removed some from deadlift, gonna add in dumbbell raise on that day too
oh I forgot to answer, I work out so far 3 days a week
>>37500141
Good luck.
Just had a terrible day full of failure at the gym yesterday, am I maybe overworking myself? SL + accessory work 3 times a week, HIIT 2 times a week, yoga/flexibility 1 time a week, and 1 true rest day.
>>37500156
Just to be clear, by dumbbell raise you mean http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-raise something like this?
>>37500209
Nope. Definitely not.
I was thinking about front and lateral raises. Should have clarified.
For example:
http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
>>37500077
Do you think your body only uses protein on days you use the muscle
yes, every day man
>>37500202
Sometimes you just have off days, m8. If you're on a linear program like SL it could mean time for a deload.
I've gone in to the gym with the goal of hitting a certain weight of deadlift for 5, and failed a single on a still warmup weight. Shit happens
>i left it on the floor and noped out of the gym in autist rage
>>37500233
Oh okay, I thought I was already hitting those with ohp and this https://youtu.be/y1r9toPQNkM?t=59
I was doing dumbbell overhead pulls and I heard my left nipple crack. Now it hurts when I take deep breaths in. Did I pull something?
can I just run instead of doing squats? I hate squats with a burning passion and I have bad knees so they fuck me up. can I just do like 20 minutes on the stairmaster instead?
>>37500391
No.
>>37499960
Eating your greens, stretching, getting lots of sun and walking it off.
Also, no sugar since it loosen the joints
>>37500234
Yeah but off days don't count, or do they? Just give me a straighfoward answer man
When you deadlift, do you actually pull with your back and straighten your legs or are your arms just there to hold the bar and your legs/hips are supposed to do all the work?
>>37500762
Mix of the two.
Is there any calisthenics or something that doesn't require a gym for girls?
gf doesnt have the financial needs to afford a gym membership(theyre hella expensive here) and I dont want her to start to sag, girls seem to start having their legs and butts fucked after 20s
she has great legs and butt genetics but I want it to stay firm
so sad i cant deadlift nor squat with her
I've been recently been able to deadlift 315 for 6 last week, and the days following that, my diet had been pretty iffy. i think during that time, I went from eating 3000+ calories, down to around 2500ish. I also got less sleep. (7 hours or less per night) Today, I could barely deadlift 315 for even 3 reps. Does food and sleep really affect your lifts this dramatically?
>>37496683
Chuck 2's aren't flat so you don't get the right foot support for lifting. Just buy a pair of originals.
Will oly shoes help with butt wink? Also any other tips for eliminating butt wink would be appreciated, it kills my back after a squat session.
This was posted on /b/ so I want to make sure it's fairly legit. I'm 5'5 and 135 lbs.
>>37500883
in my experience it really does, but I'm weak as fuck, I dl 235 x 5
>>37500883
yes, just in sleep alone I noticed that it affected my OHP, always had to deload 2.5kg the days I had like 7 hours sleep or that I just simply felt like I didnt sleep enough
food affects too but I believe sleep is worse
What modifications should a fat person trying to lose weight make to starting strength to minimize loss of potential gains?
>>37501492
its not
>>37501635
What's wrong with it? Is there a version that's better? I love how it just has a list and the picture for it. Sorry, I'm new here. I mainly go on /o/ and occasionally /b/. Go ahead and hate me.
Soon-to-be former fatty here, working on my cardio. I finally worked up to being able to run a full mile non-stop but my mile time is atrocious. I've only once been able to do the whole mile in less than 12 minutes.
What's the best way to work on getting my mile time down under 10 min? If I start at too fast of a pace the last half mile is hell to even finish.
I'm thinking of allocating a day to just work on running quarter miles and trying to keep that time down around 2 minutes. Will that help me in the long run?
inb4 anything about fucking up my joints
>>37501610
None. Stop trying to modify programs that work.
>>37501655
The programs that work have you doing 3 exercises per workout, 3 times per week. This has you doing 13 exercises, every day.
Figure it out.
>>37501705
Obligatory "running is awful cardio."
Do HIIT to increase sprint speed and endurance.
>>37501705
look up couch to 5k. It's more than a mile, but fuck you, aim higher (I'm a little buzzed, no hate man, we all trying to be better)
>>37501747
So I just do the linear progression the best I can at a deficit? I was more asking about diet than the actual exercises, sorry I didn't clear that up
>>37501481
Form on squatting and general mobility. Oly shoes are treating the symptom not the problem.
So, I'm on a cut and I wanna know if I'm starving myself. Here are my stats.
>265 pounds. 5'10.
>Calorie Goal - 1720
>Macros - 151g carbs, 57g fat, 151g protons.
Am I starving? Should I eat more?
>>37499672
How's it risky. Not him btw
>>37501810
Eat at "maintenance" for now, if you're going from sitting on your ass all day to some gym time then that'll help you lose weight on it's own. Once you get into a routine with that then start cutting calories.
Baby steps man, you're trying to do this for life, not for a month or two.
>>37501824
It's risky if you're going ham on deadlifts all the time. If it's a weight that you can control then there's nothing wrong with it. Fuck, most days I'm doing 3x6 with an amrap on my last set because my office gym (free) doesn't go over 320lbs. It's not ideal, but I'm not a powerlifter so I don't give a fuck
>>37501810
Yes. If you're brand new to lifting, and you've got plenty of extra fat, you'll make plenty of linear progression even on a caloric deficit.
Should I be holding back on my first two sets to be able to complete 5 * 10, or should i go to failure every time with an average of ten reps per set ? (example)
>>37501988
Beginners can go balls-out on all of their sets. As you get more advanced, you tend to have to ease yourself in to your final ballbuster set (one set at 80%, one set at 90%, and one set at 100% of your 10RM for example)
How do I achieve otter mode, /fit/? Brand new to lifting, yes I've read the sticky, wanna know where to go for an "intermediate" routine
how do i get a qt chinese weightlifter gf? Do i have to be xiaojun mode?
I'm semi-new to this stuff. Been lifting for like a year with no direction and little progress
I want to start doing the stripped 5x5 mentioned in the stick, but my gym does't allow barbell deadlifts for some reason
Is there something I can substitute?
What muscle groups need to be targeted to improve throwing power for baseball and football? Also what exercises can you recommend for these?
>>37502097
>Brand new to lifting
> an "intermediate" routine
Not how that works.
Ottermode is about having a bit of muscle while being L E A N, any beginner program will put sufficient muscle on you, the rest is down to your diet, eat small to get small.
>>37502111
Literally never gonna happen brah. Give up on that particular dream.
>>37502114
Find A New Gym x 1
Or glute-ham raises. Look up how to do them with a cable if your gym doesn't have a glute-ham bench.
>>37501988
Your first two sets shouldn't feel easy. But they should be easier than the last two sets.
Going to failure is generally not helpful in the long term.
>>37502111
You should start at a weightlifting gym in a predominantly asian area. Or move to China. Or get really lucky meeting one at random.
Either way it's almost guaranteed that you'll blow it within the first 3 minutes.
>>37502120
Hips, core, triceps. Do the main lifts (power and olympic) for the strength and then just throw a fuck-ton to learn how to throw.
anyone got just this comic in a higher res?
>>37502147
>Find A New Gym x 1
>Or glute-ham raises. Look up how to do them with a cable if your gym doesn't have a glute-ham bench.
Thanks
For a number of reasons (the most important being that there's no other nearby gym because I live in bumblefuck nowhere) new gym isn't an option, so I'll try that.
>>37502147
by brand new i should've specified i meant 3 months, but i also like to plan ahead
>>37499773
Yes, I think it's because it's easier to set everything up on ground floor though
>>37502291
Deadlift anyways.
Or fuck the police and do clean pulls. More explosive than deadlifts and not specifically banned by your gym (I'm assuming)
>>37502292
Fuck off. 3 months is brand new. By the time you "need" an intermediate program, you've hopefully learned enough outside of /fit/ that you don't need to ask for one here.
>>37499773
Are you dropping weights or lowering them gently? Are you going to build yourself a platform to help even the load out across your current floor? Are you planning on getting stronger? Do you want to deal with any floor damage you may cause?
I have a fixed distance to travel as part of my commute. Sometimes I walk, and sometimes I ride my bike.
The bike is more fun, so I try a lot harder, and my peak exertion is much greater—it feels like a workout, which walking doesn't.
But, since bicycling is so much more energetically efficient than walking, am I actually getting less exercise?
>used to quarter squat and decided to drop the weight and go for full squats
>overcompensated lower back arch, strained lower back, could not do deadlifts/squats for a while
>watched Alan Thrall's video (Your Back is Whack) and did the exercises to help lower back pain, and it went away after a couple weeks
>attempted squat with 95 lbs. again, sharp pain at the bottom of the squat just like last time
>used to be able to deadlift 375 lbs / full squat 255 lbs. but now i'm so fucked i can't do either
any suggestions? time to go for an x-ray/MRI?
I only have running shoes and i cannot afford chucks or other incompressible shoes. Is it ok to just squat with socks, also is it socially acceptable in gyms?
>>37502381
The harder you work, the more you burn in less time. If it feels like a workout, it's better than walking.
>>37502381
You're asking the wrong people for this. Come back when you've got some basic ass shit for us to solve. (But if you're worried, do the bike but take a more scenic route. problem solved.)
>>37502399
Are you still starting your squats over extended? If you're spine isn't in a good position than you're fucked. Maybe post a form vid? Hard to really say what's going on from your post.
>>37502426
chucks are cheap as shit dude. But yea, squat in socks is fine. Your gym may say something though. depends on the gym.
Lifted for the first time this week. Did leg day today and now it's hard as fuck to walk up stairs. Rate my routine and my starting 5rm. I do 3x5 for the main lifts and 3x8-12 for the others
Mon - R
Tue - Press, Pullups, DB Press, DB Row, Chest Press Mch, Lat Pulldowns, Press Mch, Seated Row Mch, Cable Fly, Rear Delt Fly, Lat Raise Mch, BB Curl, Dips, Hanging Leg Raises
Wed - R
Thu - Deadlift, Leg Press, Leg Curl, Leg Press 2, Leg Curl 2, Calf Raise 1, Calf Raise 2
Fri - Bench, DB Row, DB Press, Pullups, Chest Press Mch, Seated Row Mch, Press Mch, Lat Pulldowns, Cable Fly, Rear Delt Fly, Lat Raise Mch, BB Curl, Dips, Hanging Leg Raises
Sat - Squat, Leg Press, Leg Curl, Leg Press 2, Leg Curl 2, Calf Raise 1, Calf Raise 2
Sun - Repetition of Friday
I've been doing 30 min of rowing each morning for about a month too. I did bench last tuesday instead of press. Lifts at 115lb for Bench, 135 for Squat and DL 3x5. Is that shit for a novice?
No offense but SS seems boring as fuck. This is hard as fuck and fun. If I get 10 lb on my bench each week I'll be benching 225 in August.
>>37502381
only way to measure taht would be heart rate
your feet and body naturally adapt to incline and irregularities on the sidewalk vs on a bike you dont
>>37502444
no vid, sorry. if you're familiar with lordosis/anterior pelvic tilt, that's sort of the position i started in, and i would break at the hips instead of knees which would exaggerate the position. i have been squatting high bar, and from what i understand you should break at the knees for high bar.
after doing the mobility exercises, i was able to improve my stance by standing straight before squatting down, and breaking at the knees first. but i still have pain at the bottom of the squat. maybe i'll try to get a vid and post later.
>>37502457
I mean, it's probably not the best but if it gets you in the gym than who am I to tell you what's good or what's bad?
>>37502487
Always break at hips, that's what you want to load the weight on to, but you won't push your butt back as far as you would with low bar. Your starting position sounds like it might be the main problem. If you're a fan of youtube look up the chris duffin/mark bell video on bracing for the squat. He breaks down proper bracing pretty well which should help with the lower back pain. Other than that I'd say do the couch stretch and joe defranco's limber eleven. Those should help a lot (they did for me when I fucked up my SI joint)
Please redpill me on simple v. complex carbs
Any use for simple ? Fruits are simple, should they be consumed in moderation ? How about regular white flour pasta ?
>>37502457
here's another reply
>>37502532
will do, thanks for the info. i think the SI joint is exactly where the pain is, (had to look it up).
>>37502569
If one side of your lower back hurts like crazy and some days even walking sucks, then yea, that's the place.
>>37502544
Are you a top-tier athlete?
Yes: what the fuck are you doing asking questions on /fit/?
No: It doesn't really matter. Track your calories/macros if you want. try to get in fruits and veggies instead of poptarts and donuts and you'll be fine.
>>37500883
Yeah. If you ever stay on a cut for a long time and then bump up the calories by ~600/day you will notice a huge difference in strength if you are working out consistently
>>37502444
Yea I'm saving up to buy some. Hospital bills have driven me into poverty but I'm slowly working my way out of it.
>>37502660
Oy, sorry to hear that brotha. Socks should work just fine as long as you aren't lifting on a dance floor or anything else slippery.
Keep up the fight and you'll make it. I believe in ya.
What kind of progression should I do on hammer curls? I started today at 25lbs for 8 reps, which was apparently close to failure for my left arm.
>>37502711
They're curls. just do them.
I'm 164 pounds, 6.0ft tall dyel.
My calory intake is 2800 a day, which i got on http://macronutrientcalculator.com/.
It seems exceedingly low compared to other posts on the matter, is this obvious bullshit ?
>>37502758
If you're DYEL, then I'm assuming you have little muscle mass, especially since you're 164 at 6.0. Assuming you work out 3-4 times a week and sit around jerking off the rest of the time that seems reasonable. You're trying to gain weight, right?
>>37502822
At 15% Bf. Trying to bulk up, yes.
I work out ~5 days a week, no cardio and otherwise sedentary lifestyle.
I've been doing SS for a while now, but I started my DL really low.
I feel like I can do way more. How do I find the right weight for me? I don't want to do too many sets to find it
I'm a beginner in lifting. I started with Stronglifts 5x5 and it seems a bit hard for me, especially my quads are sore all the time even if I stretch afterwards. I've checked out some forums and found this beginner routine:
http://forum.bodybuilding.com/showthread.php?t=169172473
Here the weight is added once every 5 weeks. That's a huge difference compared to SL's 2,5kg addition every workout. What's the deal with that, and which is better for a beginner skeleton that squats 35kg right now?
get fit at home without weights possible y/n?
im sorta skinny fat and I don't have any upper body strenght, I'd go to the gym but I'm hella broke and in college
>>37503123
you should keep adding weight as a beginner, you should be making fast gains
>>37497070
Watch Rippletits demonstrate The Press on the art of manliness youtube.
Losing muscle or nah
the following are my measurements for the past 3 weeks:
Week 1: weight 75.8 kg waist 91 cm body fat percentage 17.5
Week 2: weight 75 waist 90 bf% 17.5
Week 3: weight 74.6 waist 89.6 bf% 19.6
I'm using the 3 point method with callipers to test bf. My scale weight and waist circumference are decreasing but my bf% is the same or increasing.
Am I measuring inaccurately or losing muscle? Two of my abs are visible unflexed.
Trying to get a hold of /roids/ and can't figure out the shady nature of deepweb, should I make friends with the meatheads at the Y?
>>37503300
Pull-ups and push-ups are great for upper body work. I find it harder to do legs at home but you can do split squats, jumping squats, box jumps and single leg calf raises
>>37503053
Why would you want to plateu sooner
Sure if the program says you can lift 100kg you could probably do ~115 but from a motivation standpoint I don't think plateaus are a good thing.
>>37503300
yeah, find some bodyweight routines. make sure you have somewhere to do pullups
>>37503407
>>37503419
I'm not strong enough to do pull-ups and I get tired very fast from push-ups. I'm barely 5'6 and I weight 65 kgs if that helps, my arms are skinny
Are there any supplements I can take to make my blood clot faster? I bleed like crazy.
>>37502457
5 day split with that much volume as a beginner? Good luck making no fucking gains and seeya in 6 months complaining how you have shit genetics and you cant grow.
>>37503336
So stick with SL for 3-6 months and then move to a split? My goal is nice aesthetics but also strength to go with that.
>>37498933
>I guess i'll actually read the sticky
>>37503470
watafak
>>37503470
Enjoy your stroke
Anyway, go to your doctor
>>37503470
And stay away from aspirin or other NSAIDs like Motrin, Advil etc.
>>37503470
Vitamin k helps with clotting
>>37503612
Thanks
>>37503470
have you tried not bleeding
>>37503696
You're welcome. It is one of the fat soluble vitamins so don't OD on it. Could have adverse effects
I suggest you get it from food.
>>37503500
we did it. we cured the qtddtot.
>>37503740
See a doctor first
>>37503353
Pls respond
>>37503734
I'm clumsy. I stepped on something and didn't notice it cut me.
>>37503780
I have bad health insurance so nah
>>37503443
You should watch scooby1961's videos on how to do your first pull-up and how to increase your push-ups. There are many ways to make these exercises easier or harder.
how wide should your grip be when benching?
>>37503952
the bar should have notches put your hands before them.
>>37503952
At the bottom your forearms should be perpendicular to the bar
should i do chinups + ohp on 1 day and bench + row on the other? vertical and horizontal? or does it even matter?
>>37504196
Doesn't matter what order you do them in but it's generally agreed that doing all 4 is good.
>>37504196
>>37504468
That said I have a friend who doesn't do rows at all ("they just don't feel right") and does chins exclusively for his lat work, and his lats are significantly stronger than mine, so.
skinny fat 5'6 130lbs
around how much bf% is that? is it possible to guess?
What is this stupid thing and how can I stop it from twingeing when I squat/stretch/walk?
>>37500391
learn to love the squats
I weigh 80 kg @182 cm. I'm new to lifting, should I bulk or maintain my weight until I build up muscle strength? Later I obviously want to cut, but I want strength first. If I bulk and follow a strength routine, most of the gained mass should be muscle instead of fat (which I have plenty of right now), right?
>>37496683
Redpill me on watermelon.
It barely has anything, a little calories and carbs only, yet it can fill you up. Is it ok for cutting?
So I like to put some sugar in my morning coffee I don't use cream or milk, but I also run 3 miles when I go to the gym does it counter my sugar intake for the morning coffee or do I need to drop that as well?
>>37504799
It's called tendon and you can strop it from twingeing by stretching it.
>>37496683
I did squats on sunday after skipping leg day for quite a while. The result was DOMS from hell. It's better now, but still not completely gone.
Should I do squats again today?
>>37505316
Start cutting, if you're new to lifting and chubby you can still grow muscle while losing weight.
>fatty
>/fit/ says I'll wreck my knees with jump rope/running, can't go swimming and can't afford any machines
>tried lifting instead
>horrible pain in my left wrist
>doc says there's nothing wrong with my wrist
What now?
>>37505558
Immobilize that wrist for a week or three until the pain is gone for the most part, do walking for exercise in the meantime.
If your doctor did not give you an x-ray, get a different doctor.
>>37497130
Meme. Eat less move more you fat fuck. If you can't manage that, stimulants and supps aren't going to do the work for you, they're just going to put unnecessary strain on your heart.
>>37505603
had minor pain when bending my hand back for years now, i just never paid any attention to it
had an x-ray and apparently there's nothing wrong there, but I guess I'm gonna try a different doctor anyway
I don't care about my deadlift strength.
Can I use deadlifts to build good size or are there better things?
Should I do RDL or normal style?
And what sets/reps for mass if I do them 2x week.
My squat is 335, squatting 3x week. Don't really care about my DL strength I just want to get big.
>>37505640
Could be tendonitis. There's a bunch of things that could be wrong but don't show up on x-rays.
I hit my elbow against door frame and I didn't get a bruise. Which is weird because I bruise very easily.
Can it be something serious ? Or am I just paranoid ?
Is there a need to go to the doctor ?
The spot I hit is illustrated in the picture (not my elbow).
Just finished couch 2 5k
Where do I go from here for running progression?
>>37496683
I'm not overweight so have no plans to change my diet, I'm looking to start working out just to get healthier and look better, whats a good routine?
>>37506043
Greg nuckols 28 free training program from his website "Strengtheory.com"
Enter a random email, it doesn't check.
A question about 5/3/1 joker sets;
I'm starting 5/3/1 and as I've understood after each cycle I add 5lbs to Bench/OHP and 10lbs squats/DL to my 1RM calculations.
Does this rule stick regardless of whether or not I got any joker sets in?
>>37504799
musculus rectus femoris
do you feel pain or discomfort during the "twingeing" you describe or does it simply look weird?
>>37506106
Yes, the rule sticks.
>>37506115
Gotcha senpai. Thanks.
anyone here that's 177cm with good amount of muscle mass?
what's the weight for that height that gets you shredded? asking out of curiosity, currently at 74.3kg and I still have quite some fat in my love handles and a bit on lower belly but that's just it
would 68kg be enough to have like 10-12 bf?
>>37506222
Lifting won't stop you from being a manlet
>>37506294
I'm fine having those missing cms on my dick instead of height famalang
