QTDDTOT
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Old one will soon get reaped. I have two questions:
1) Doing 3 day TM routine. Does my new max weight used on day C, heavy day, become the weight I use for my lofts on volume day A the following week?
2) Who here knocking on Death's door on a large deficit? 750kcal deficit here. I think it's just right.
>>37519605
>750kcal deficit here
why do you want to lose muscle unnecessarily?
During weighted sit-ups (SS) my body starts shaking when I'm close to parallel. How do I fix this?
>>37519605
No, because you'd kill yourself if you tried doing your 1x5 weight for 5x5 just 2 days later.
>>37519692
By doing it more and eating more. Muscle shakes usually occur when you're hypoglycemic or just weak.
>>37520041
Okay, thanks.
>>37519656
I'm 18% bf. Wouldn't exactly call that lean. When I hit 15% it's back to a -500kcal deficit
Anyone have a guide to cutting?
Like what routine to follow (intermediate), what to keep your macros at, etc?
I'm creating my own program after doing others for a while. Is 3 x 12 reps too little per exercise? Or should I bump it up to 5 x 12 reps?
>>37520378
Is 100 dollars a lot of money?
Obviously the answer is that it depends. Same thing with what you're asking.
is this the shitty /tv/ memes edition? if not i'm out.
>>37520041
So what weight is used for the following volume day? One that's just slightly higher than the previous weeks volume day?
>>37520416
It is. Welcome friend
>>37520203
OP here. Get your minimum protein and fat requirements and fill the rest with carbs. Stay in your caloric goal deficit of course. Texas method is pretty simplistic. I need to do more reading around it myself
>>37520638
Ideally you do 90% of your 5rm from intensity day for 5x5 on the following volume day. I found that hard to sustain eventually so I just go up on volume days incrementally from the volume day last week. This might be a helpful read https://www.t-nation.com/training/texas-method
>>37520203
fast intermittently
drink ALL the seltzer water when fasting.
try to eat at least 50g fiber every day (either fiber supplementation, or eat lots of vegetation)
eat .78g protein and .35g fats for every pound of bodyweight.
fill the rest of your calories with carbs... carbs are important too, don't overdo it on the protein and fats.
>>37519692
weighted sit ups are a meme.
push press is all you need for stronk and defined core musculature.
>>37520761
That makes more sense to be honest. What you do I mean. I think what's important is that you're still technically progressing. No matter how or when you do it. Thanks friend
>>37520378
you do not know enough to write a program.
please follow a proven novice routine, like SS or greyskull LP
>>37520818
>I think what's important is that you're still technically progressing
well.. you can "technically progress" without progressively overloading the muscles, which is the real key.
generally speaking, though, progressing in lifts is equated to progressively overloading the muscles
You guys take pictures post-workout or when you're rested?
>>37520838
Ah. I suppose the true key then is to increase weight to the point that it challenges the muscles without potentially sending you to snap city on each rep
Postin' question from old thread:
I'm fucking starving. And I don't mean just a bit hungry, my stomach aches from hunger pangs, my throat feels like I'm gonna be sick, wtf. I'm used to hunger but not this much.
Not even cutting that low (only 500 below maint). What do?
PS. "Capcha: select all food" FUUUCKKK
Is ULULxxx a good split for bulking? Will I get good results?
>>37520858
Morning before workout usually or before bed. Not directly after working out because I store water weight then and appear less lean
>>37520953
Get enough protein and what specifically helps me is eating tons of veg. Shit fills you up. I'm the OP. Cutting on an even greater deficit but I swear I'm stuffed right now.
Lots of veg
Lots of water
If it gets really bad diet soda helps. In those desperate cases. Also get your satiating fats. Other cutbros chime in if missing something or said something incorrect
>>37520982
Thanks bro. Trying to eat a lot of veggies, any recommendations?
I drink water like a fucking racehorse, pissing every 15-30 mins no joke
>>37520998
Np. My main go to meal is a bag of mixed veg (340g) dumped into a stir fry with minced turkey and onions. Sometimes garlic. Veg can be a pain in the ass to eat but what really helps and is the key is FLAVOR. Onions and garlic add to that. But it could be seasoning, sauce etc. Find a condiment you think you'll enjoy with your veg and they'll go down much easier and be more bearable and not be so much a chore. Lel I know that feel tbqh. Ive stopped drinking as much water as I should because of that haha.
>>37520673
OP, if you're cutting on TM, I strongly advise you to do 3x5 on volume days, and drop intensity days to 1x3, if you haven't already.
TM is just too much if you're cutting, especially if you're on a 750 kcal deficit.
>>37521039
Thanks man will try that.
Tough finding a toilet wherever I go lmao might stop drinking so much too.
Also shit you're doing TM too? I love that routine. What I do is 5x5 then 2x5 then 1x5, and do the most I can do for those with good form. Don't really pay attention to percentages and shit. I'm not expecting to go up too much while cutting, so I'll follow it more to plan once I'm done with the cut.
>>37521041
Thanks dude. What if I'm using dumbbells instead of barbells? (Don't ask, just my preference and only ultimately shooting for aesthetics). What rep ranges would you recommend for someone on my type of cut? I only plan to have this steep deficit until 14-15% bf and then return to a 500 one.
>>37520953
It's in your fucking head. People go for 24 hour fasts with little trouble and you think you can't even handle a 500 deficit?
>>37521111
>>37519605
I like doing back extensions before/during/after deadlifts.
Must I keep my back straight, or should I bend inwards at the bottom?
>>37521091
Yeah we're on the same wavelength. I expect that I'll be maintaining my lifts soon enough and not be able to go up anymore at all. Those percentages confuse the hell out of me too. In my head as long as I progressively overload, no matter how, ill still get my results. Esp with an on-point diet. Like you I will either stick to my TM once bulking, or change to one called generic bulking which is an upper lower type split. Supposed to be good. I'll add in my isolations too.
>>37521111
Yeah it seems to be, it's a bit better now. My mind was testing me. Fuck that lil bitch, I'ma hit a new low weigh in tomorrow.
Hit my macros but 300cal below daily goal. Is topping up with peanuts a good idea lads?
>>37521162
There are pros and cons. As long as you're just using your bodyweight there's no real risk from flexing the spine, and dynamic contractions (bending and stretching again) have been shown to be more effective for hypertrophy compared to just a static hold. So you could argue it's a good way to grow the erector spinae.
On the other hand you risk ingraining a motor pattern that might spill over to your deadlifts or other exercises where it's imperative that you keep a straight back. So unless you're pretty confident you can avoid this I wouldn't recommend it.
>>37521188
Aw man are you me?
Just make sure to not ego lift once your lifts stop going up or even get worse. Temptation will crawl in but don't do it.
Don't add in too many isolations, TM is taxing af. I just added in EZ curls, pull ups, and leg press.
Want to lift more days eventually so may switch to upper/lower too.
>>37521092
Ok, no, wait.
First, you didn't know the relationship between the weights on volume day and intensity day.
Then, you said you're cutting by 750 kcal.
Now you're saying you're using dumbbells AND that you're "shooting for aesthetics".
Are you sure you know what you're doing?
Even better: are you sure you know what you WANT TO do?
Reminder: TM is a program aimed at strength, not aesthetics.
Pic could be related, I don't even know what's going on.
>>37521162
On a similar note, how heavy do you guys go on back extensions? Saw a qt holding 55 lbs with full ROM the other day, felt weak lol
>>37521216
>On the other hand[...]
I guess it's fine as long as I keep an eye out for it, and consciously separate the two.
Hey /fit/, I need some help. I got some teeth pulled a week ago and they gave me hydros for the pain, I didn't really need them but I kept taking them because they made me feel good. Anyways apparently hydros mess up your bowel movements so I was constipated for a day or two so I stopped taking them. I'm still having infrequent and watery shits and I've had no appetite for the past four or five days, how can I get over this? It's ruining my bulk.
>>37521226
I was recommended it by someone. Was I duped? Ok. I need to do my fucking homework. In the mean time, what routine would you do in my position ?
Btw I don't see any problems with my cutting calories. It's my understanding that the leaner you are, the more likely you are to lose muscle on a big deficit.
Dude, just fuck my shit up and set me straight if i'm straying from the true path.
>>37521091
>>37521188
Both of you should read up on TM, possibly Justin Lascek's book.
Usually, the weight you're using on volume day is 85-90% of last week's 5RM.
Sometimes, even that can be too much, and you have to drop weight, or sets, or both. Sometimes you increase the weight on intensity day, but don't do it on volume day. You will have to learn to listen to your body when making these decisions.
>>37521218
I could be ur doppelganger brah who knows. Yeah definitely. Ego lifting sounds like a good way to enter Valhalla
>>37521298
Tell me your weight, height, age, 5RM of squats/OHP/bench/deadlift.
>>37521301
Yeah thanks man I definitely will. But now I'm wondering if I have the wrong routine altogether..
>>37519605
dont waste your time on this 3 day TM nonsense. it's good for squats cause your hitting them each day but your upper body will whither away.
any advice on HIIT cardio? i cant get the hang of it. i can run at 100% for about 10 seconds, after that it gets slower and slower, no way i can go for 1 minute, and no way i can recover enough in 1 minute
>>37521340
66.2kg, 5'5, 22 and for the lifts just assume I've been messing around for quite some time and simply 'lifting heavy, increasing weight each session without specifically tracking those lifts'. Can I be helped?
>>37521235
I just do bodyweight, just to get the blood flowing.
Leave the heavy reps for actual deadlifts, I say.
Is there a /fit/ kik, Skype, or discord group?
>>37521461
No. I'd have to know what your lifts are.
All I can say based on the information I was given is you definitely should not be doing TM, especially if your goal is aesthetics.
>>37521561
yes
>>37521579
Cool!
>>37521574
Okay let's go by gym machines then. Roughly I could do 80kg on a chest press for reps. Leg press: 150 kg. Deadlift: ? Shoulder press: 45kgs
Whats the 2pl8 bench equivalent for dumbells? 35kgs or something?
>>37521574
What would TM have to do with aesthetics? The fuck, TM is going to build decent numbers for people that follow it and once you cut which is easy as fuck and maintain on 5/3/1 you can have your autismo shredded look.
>>37521619
What the fucking fuck is this, you're a beginner do starting strength and start doing some free weights.
>>37521654
I can do 102 3x2 on bench paused and I managed to do 35 kg dumbells for 8 it has to be more unless the pause plays a huge part.
>>37521691
So TM is good for cutting then? I'm so high right now. I have no idea what's going on
I just ate a fish bone. it was really well cooked and all the bones were really soft. Should I be worried?
>>37519605
WHY THE FUCK ARE YOU DOING TM ON A DEFECIT ARE YOU LITERALLY RETARDED?
>>37521561
what is it brehs I'd love a /fit/ chat
>>37521724
TM can be done whilst cutting if you know what you are doing, I have maintained my lifts on TM (185 squat 202.5 DL 123 Bench)for 4 months whilst I was cutting about 5-6 kilos.
It can be done but you need to
1- Count macros
2- Time carbs around workouts
3- do a very low calorie decrease
Eitherway from the sounds of what you're saying you're not even lifting right now, machines don't count honestly so I wouldn't do a program like texas method and instead find a decent gym with barbells and do starting strength or some other novice program.
>>37521707
Hmm sounds close though
Somewhere between 35s and 40s then
>>37521768
>2- Time carbs around workouts
kek I do this even though I'm bulking. I find it impossible to squat at 90% unless I'm all full
>>37521724
TM is for when you're not a complete beginner and not able to make consistent strength gains 5x5 every workout. You're better off keeping it simple on SS or something as a beginner. And use barbells.
And this guy is right over here about TM and cutting. >>37521768
Did it myself, even made gains during cut. But you need a bit of experience to get it right. You sound like a complete beginner breh pls just stick to the basics for now.
>>37521619
For the love of god, man...
TM is an intermediate routine for people who are already more than familiar with the big four barbell exercises and want to increase strength.
I can't tell you what to do. You've no idea what you're doing, and I've no idea what you want to do.
I would just tell you to change to barbells, read SS for the technique and the sticky for diet and an aesthetics routine. Or look at the image I posted earlier: training.gif and choose one from there.
But you're not going to do that, so Imma just go ahead and tell you to stop everything you're doing and find a more productive use of your time.
I ate 2k calories per day for half a year, and i maybe dropped 1 kilo. Im 190 cm and weigh 90 kilos. What the fuck is going on?
>>37521789
For me it's such a fickle thing with squats and food, if I ate too much or to fullness I won't be able to place the belt well and i'll feel like shit so won't squat well if too hungry can't contract or maintain my breath for all my sets since I just keep thinking about eating.
>>37521810
>>37521810
Unless you are a 60 year old woman with hypothyrodism, you haven't been counting your calories right.
Now the good thing is though if you start counting cals , macros, cut out junk food and start eating lean and lifting you can fillout your 90 kg frame at 190 cm.
>>37521824
I don't use a belt that much. I've been lifting for two years but I can only do 2pl8s for a triple. I don't know when I should start using a belt.
>>37521843
>2 years
>100 for triple
What the fuck? I was on SS for 6 months and went down from 86 kgs to 72 kgs bodyweight and final squat was 110kg 3x5
Did you have injuries or something? Anyway I started using belt after I moved on to the texas method so around 110 kgs, currently can squat 185 with belt and 162 without. I mean I probably can squat 185 without but i'll probably have the worst form in existence.
>>37521842
Can you help me with the food part?
I may very well have been counting my calories wrong, i think im just a bit "blind" because what worked for me going from 105 kilos to 90 doesnt work anymore, which of course is completely logical.
Honestly i dont eat any junk food, but its probably too much. And i do lift, 5 times a week with a bike trip lasting 22 minutes to and from the gym.
>>37521892
I started at 60 kilos now I weigh around 79-80 kilos. I haven't been consistently eating and sleeping enough.
>>37521928
>Can you help me with the food part?
Sure dude just tell me what your goal is.
>>37521932
Unless that jump from 60-80 kgs was done by eating donuts and pizza I honestly can't see how you can only do 100 kg squat for triple after 2 years.
What is your age ? Program you're on? Other lifts like mainly deadlift, bench and overhead press.
>>37521928
Not the other anon but here's my two cents:
1. While you may be counting calories right your body could be more efficient at exercising and not burning calories as rapidly as before
2.You may be retaining water more efficiently than how you were before
3. You're eyeballing your food and are off in your calorie count
>>37521984
23. Currently on TM second week. For the first year I just fucked around with 3x5 on everything nothing structurized.
On OHP I've lifted 1pl8 for a single. About 50 kilos for a triple.
Deadlift 130 kilos for a single, 110 for five.
Bench is 70 kilos five rep max. Never attempted a 1RM.
>>37521984
The goal is to get ripped. Im visibly muscular atm but i just want to get lean and lose the fat. 190 centimeters, 90 kilos. I dont know if you want a pic to gauge how much fat i have on me?
>>37522004
Yeah these points may very well be true and the last one certainly is. I guess i just need to come up with a meal plan that i stick to, which 100% is 2k calories.
Alright guys, just found out that I'm pregnant. No idea how far along. Haven't even scheduled my appointment yet. This will be my second child.
I am 4'10 128lbs.
Do you guys still think it's safe to continue losing weight during pregnancy? I know for obese people, losing weight during pregnancy is common.
Obviously I'm going to ask my doc, and I'm going to continue my workout regime throughout.
I just needed input.
>>37522070
Why don't you ask Chad you whore?
How's my bulk looking, /fit/?
>>37522070
Don't birth a manlet or he will resent you
>>37522092
more brotein breh unless you're like 5'4
otherwise 10/10
>>37522018
Are you sure you can't squeeze more out of your novice gains with 3x5 on SS?
Anyway if I were you, i'd get macros under control, sleep undercontrol if possible then I would go back on SS try to milk it as much as possible and then move on to a 4 day texas method template I did the 3 day one for 3 months and it was good for squats and DL gains but my bench only exploded from 85 to my current 123 by doing the 4 day template found in PPST3 (I really recommend buying PPST3 book is worth the money)
>>37522036
If you just want to lose weight then up protein, reduce fat slightly , put carbs around gym time and get a food scale.
I would also weigh myself once a week losing 1 kg in 6 months should not have gone for that long if your aim was to cut.
Aim for 0.25-0.5 kg loss per week until happy with body and then maintain for 2-3 weeks and slowly bulk up whilst lifting heavy.
>>37522124
6ft (183cm)
163lbs (74kg) this morning
Will do another two scoops, thanks.
>>37522125
Probably. The reason I stopped was because squatting that heavy three times a week started getting tiresome. I needed a change. I'm eating more these days, but sleep is still near impossible to get right.
>>37522092
Your fats are really really high I would go for higher protein and lesser fats.
>>37522165
Why?
>>37522163
Sleep is an important variable but it's not the end and be all I think the period where I went from 140-155 kg squat so almost month and half was with loadsa days where I only slept 4-5 hours since I had uni exams and part time job.
But yeah I mean if TM is gonna have you stick on lifting then go for it but just know if you can milk out more out of novice i would go back to it because it's literally 3 times the strength gains.
>>37522191
Just extra calories that you probably won't be using, I would honestly go by this for my macros the guy knows his shit http://www.barbellmedicine.com/potpourri/584/
>>37522125
0.5 kg a week, if a kg of bodyfat is 7700 calories, does that mean being on a 500 calorie defecit / day to lose 0.5kg a week? So do you take TDEE or BMR - 500?
Why can't I do all five SL5x5 exercises each day, instead of alternating squat + vertical push+pull and squat + horizontal push+pull?
>>37522252
That's usually the case at least for me when I first started it was only when I hit the intermediate stage that when I wanted to cut I only did -200 cals.
Also don't forget your tdee of 105 is different than 90 kgs always recalculate it after 2-3 kgs lost.
But the food scale is the biggest thing for me after 1-2 weeks of autisitic measuring you actually can eyeball food much better and won't need that much but before that I was over estimating my food by so much and it explained a lot.
I've been lifting for a bit. (<1year) I'm about to be done with a cut that also happens to be a deload week. So I plan to do a hard bulk and get the most amount of mass and strength possible. Which program would be better, a 5x5 or a 3-4/10? The plan I want to run is pic related. Should I run the program I want to run or a 5x5? If not either, what kind of program? Also r8 program, plz.
>185 bench
>250 squat
>315 deadlift
>Shrugs and other accessories not listed on program
>tl;dr best program for most gains possible
>>37522291
Cool stuff, ill get a food scale for sure. Dont know what to eat though, i went with the chicken and broccoli route those six months so im kinda tired of that. Maybe ill just keep eating that.
My wrists hurt during squats, and I have a hard time getting the bar to position on my shoulders. Any advice?
should I focus on getting my squat up before incorporating plyo? Training for basketball and everyone tells me to focus on squat/DL before doing any plyo at all
I don't know how much I can squat but it's probably around my bodyweight
>>37519605
Is there a difference in doing Dumbbell Rows vs Bent Over Dumbbell Rows?
>dumbbell row
>one at a time, using bench to lean
>bent over dumbbell rows
>both at same time, knees bent, leaning over
Are leg extensions good for quad strength? (as an accessory for squats of course) Candito recommends it to help with the good morning squat problem, but many say that it's a meme.
>>37522351
Do flexibility work.
>>37522350
Lean meats is the way for shredded body, it doesn't have to be chicken breast only though, you can go for 5% fat beef mince, flat iron steak, kangaroo if you can find it, loadsa white fish, prawns, squid, but yeah it does get a bit dull especially if you are on a budget since chicken is cheaper than other options.
>>37522603
I feel like leg extensions would help with drive during squats. I definitely do them as an accessory on leg days.
How do I fix my hyperextended back during squats?
>>37522603
Leg extensions are great for quad strength but leg curls work the hamstring better which has a slightly better carry over for the squat
>>37522701
Valsalva maneuver; take a deep breath and push the "air" in your stomach forward which tightens the lower back
Flex your lower abs/groin area, your pelvis will tilt forward and up and your glutes will dip down making your back straight
Stretch the shit out of your hamstrings, hip flexors, and ankles
The whole time you are squatting concentrate 100% on your form, ideally without music a first until you perfect your form
>>37522763
Wait I'm supposed to push my stomach out after taking a big breath? Isn't it enough to just brace abs and take a breath?
>>37522818
You want to feel the tension all the way up in your stomach below the rib cage, you should feel more activation in the lower back this way just compared to tensing your abs. But if you can tense your abs hard enough to feel it in your lower back the that's fine, it should feel like you're about to blow your colon out
>>37522859
I'll try this because I'm still feeling some lower back pain when I squat heavy. I think I lose tightness in my lower back when ascending.
>>37522877
I imagine you're trying to go atg and lose that tension when you get below parallel and end up having some buttwink on the way up. Make sure to keep that weight above mid foot an not collapse the chest, that has a lot to do with maintaining tension as well as being flexible
>>37522763
Awesome. Thanks, anon.
My wrists bend, go in an awkward position and hurt when I do rows. What do I do?
My right wrist seems to be getting weaker and weaker. Especially when doing dumbbell flys while laying on the ground.
Are there any exercises to build up wrist strength? I have fairly skinny wrists.
will playing some pickup basketball on rest days affect recovery?
Doing SS
>>37523108
Fap more
>>37520982
exctly this
>>37523126
I was actually fapping a ridiculous amount but it was affecting my workouts so I cut it down to once every couple days.
Is stevia bad for you, I like it on my oats.
>>37521206
cottage cheese and cucumber
Drink water/juices in the can of tuna Y/N?
>>37522763
In other words, blow up like a pufferfish?
R8 my plan for my new workout I'm thinking about doing or will this ruin my CNS?
AxBxC
Day 1
Squat 3x5
Bench RPT 5,6,8
Tricep Kickback 3x8-12
Curls 3x8-12
Rotisserie Ab Workout
Ab Wheel 4x8-12
Day 2
Deadlift 1x5
OHP RPT 5,6,8
Lat Pulldown 3x8-12
Arnold Press 3x8-12
Rotisserie Ab Workout
Leg Raises 4x8-12
Ab Wheel 3x8-12
Day C
Cleans 3x3+1
Weighted Pull Ups 3xF
Shrugs 3x8-12
Wrist curls 3x8-12
Rotisserie Ab Workout
Ab Wheel 3x8-12
Cable Good Mornings 3x8
I have no goal in mind since I'm maintaining and mini cutting for the summer till the Fall when I'll begin bulking
Are protein burps a thing? After my cheat day yesterday, I was burping all day with an egg-like smell despite having eaten nothing of the sort.
I just shoveled down an entire can of green beans. Am I set on veggies for the day?
Will running help to solve my computer chair posture or make my hips worse?
in a rest days do I need to take whey or just a good diet is enough?
Is it bad to cut before bulking?
I'm looking to cut 20lbs
Kinda hard to explain, but should I pay attention to how my "pump" feels after working out? I feel like I get more of a pump with higher volume lower weight, but that's not as good for strength building as lower reps/higher weight. Should I change anything up if my goal is mass/strength gain?
>>37520954
LULULUx will yield better results
What should I add to B Day?
>>37524548
Depends how much protein you're getting through your diet
>>37525188
Ok, but there is no need to get as many protein as a training day, right?
>>37525154
what would be 'weekly'?
Have 4 days a week I can hit the gym, best routine? I'm thinking push/pull or upper/lower goals are strength and getting lean
I started lifting and the first frew workouts made me sore the next day. Now its been a couple of weeks and I don't get sore anymore or atleast I barely get sore. I work my ass off real hard during the workout with correct form and everything. I've been progressively adding more weights because the weights are getting easier to handle.
>question
Why don't I get sore anymore?
I know soreness is not an indicator of quality of a workout but just because I'm not getting sore, will I still build muscle and strength?
>>37520805
why seltzer water? and why not overdo on protein? not calling you out just genuinely curious, i never diet properly
>>37524768
Bump
>>37525344
Upper lower imho. You shouldn't split any more than that with only 4 days.
Why is my bench stuck at around 85kg. I do 5x5 flat bench around 3 times a fortnight. Seems I can't add on any weight and can only get an extra rep or two if anything. Is this normal to happen at only 85kg. My squat is increasing fine (100kg) and deadlift is slowly increasig (170kg)
>>37522070
>asking autistic taiwanese pottery fansite members for serious advice on health related issues
>>37525344
>dat Steve Ditko moral absolutism
When I'm doing meal prep. Do I measure the weight of rice before I cook it or after?
Say I need to eat 100g rice. Does that mean uncooked or cooked?
what do you call the full size plates with <<20kg/45lbs?
What/How much is 1pl8?
>>37527224
1pl8 means one plate attached on each end of a regular olympic bar
total weight of 1x 20kg (bar) + 2 x 20kg (plates)
>>37526840
>>37527260
Thank you.
>>37519605
i keep shitting shit water and my burbs taste like rotten eggs, wtf is going on.
How to massage traps(muscles)? My traps are rock solid all the time.
Getting dragged into the army for mandatory national service in 2 months (1 year service), I can't do more than 5 pushup or a single pullup.
The service is designed to be just finished by the average Joe but I personally know a guy who was fainting 7 times a day for a week before they let him get checked in a hospital (turns out he had heart issues), we also get plenty of news of cadets dying in training and really I don't plan on joining those ranks.
What can I do to prepare myself for the this? I don't wanna die mang, are there any routines I can follow?
>>37527420
did this happen after a cheat day?
you probably overate, and ate quickly.
i've found out that my legs are pretty imbalanced.
i don't want it to cause me problems down the road, so i'm trying to fix it now. i thought i'd add unilateral leg press for the weaker leg after my workout. my question is, should i still try to progress on squat or should i keep the weight the same until my leg's caught up?
I'm exhausted, lifts are suffering and I had no energy to complete my workout today. I've been cutting for 3.5 months and the weight loss has completely stalled for 2 weeks. I do refeeds but they don't help much tbqh.
Thinking of eating at maintenance for a week or two before going back to cutting, read it can help start weight loss again.
Opinions? Help? Won't I pile on weight since my body is used to eating under maintenance? Will it actually jog the plateau?
>>37527535
i really hope you just got informed and you didn't wait until 2 months before you think you could be trained to death
>>37527725
It was 9 months, they just changed it to a year.
I know a few guys who made it out okay, their description was "we ran a lot in the desert" so I didn't worry much and just did 3 runs/week but now that it's a few months off the worry is getting to me
>>37524226
variety is key. Leave it for the day, but this is not a healthy habit.
Also who the fuck eats canned shit.
>>37523122
No, you fuck. Do your cardio, use your body as it was meant to be and train hard. Just make sure you eat enough to make up for it and that's it.
If your goal is to look good first and get strong later is this a good plan if starting from being overweight like I am?
Cut on a 3 day/week full body routine and the Bulk on a split routine like pplpplx. Sound ok?
How bad is snatching for my shoulders?
I've been wanting to get into WL, so I started doing some snatch drills (snatch push press, snatch balance, hang snatches, power snatches, overhead squats, muscle snatch).
Just with the bar, some even just with a broomstick at home.
Now my left shoulder is cracking and popping even with normal, small movements.
It's not painful, but there is a slight discomfort.
After 4 years of lifting this is the first time I have issues with my shoulder.
Could it be that my shit mobility forces me into a compromising position?
>>37527710
Did you not recalculate your tdee...
What's a good push/pull 2 day split that I can run AxBxAxx/BxAxBxx?
I want 3x a week but I don't wanna just do PxPxLxx and train each muscle group once a week.
Lazy lifter checking in, looking for some simple type of full body hypertrophy program appropriate for cutting (Intermediate lifter). I always liked following the simpleness of your standard 5x5 programs such as madcow,TM,SL etc, however there are imbalances in my physique that need correcting.
>>37527826
If you're fat, your first priority should be to lose weight.
Which means you should do cardio and eat at a deficit.
However this doesn't change the way you should approach your lifting.
You don't really need to plan too far ahead as a beginner.
Do SS for a few months and then come back with your progress.
>>37527851
I did, still not losing weight. I track everything with 100% accuracy
>>37527856
With that setup, you're better off with a fullbody routine
A: Squat, Bench, Row
B: Deadlift, OHP, Chinup
>>37527859
What are your stats?
How many days lifting per week?
If you have imbalances, just add some relevant dumbbell or machine exercises after your main lifts.
Let's say you want bigger arms, just add a few sets of curls or skullcrushers at the end of each SL workout.
What you do as "fluff and puff" isn't really that important.
Concentrate on you 3-6 main lifts and add whatever you feel like you need or want at the end.
>>37527906
And rep ranges should be 8-12 right?
>>37527650
anyone?
>>37521206
I do this, dry roasted peanuts, godly
>>37527865
Will I make good progress just doing S'S with accessories 3 times a week? Like, ill have a good looking base by the end of the cut assuming I do everything right?
>>37527971
yeah, that's best for most accessories.
But again, really up to you, if you like going up to 15-20, that's fine too
>>37528159
Yes. As a beginner, you can do anything and will see results.
The advantage of SS is that you will get huge strength gains in addition to bodycomposition gains.
Say you're doing ABABABx. If you miss A for whatever reason, do you just do it on a B day and kinda scoot the schedule back? Or do you just skip an A workout and consider it lost?
>>37528530
really doesn't matter.
>>37528530
It's just a day, best not to mess scheduling up and proceed as normal (don't scoot day back, pretend you didn't skip the workout)
Had massive binge today cos birthday, went over a few thousand calories not clean foods either.
I'm cutting, 500 kcal under maint per day. How much do you think this has set me back? Aside from water weight will I gain too much fat?
>>37528675
one day doesn't make a difference in the long run.
Just be sure that it doesn't happen regularly
Whats a triceps workout you can do with a dumbbell that doesnt involve pushing a weight above your head?
My shoulders are fucked up and when I lift stuff too high they dislocate.
am I doomed if my biceps/pecs are genetically shit and are very hard to grow under effort?
on the other end my back is swole without doing much, but I don't give a fuck
what should you do when some muscle group grow much slower than the others?
Is sleep really that important?
I swear my calories / cardio / lifting is fine but I can't sleep more than 4/5 hours a night, is that really it?
weak as shit here
How can I DL less than 1pl8 if the lighter plates are also smaller? Is it bad to have to bend down even more to pick up the bar?
How long does it take to get back to normal after stuffing yourself with food? Gained maybe 6lbs of water weight + bloated stomach and I feel like shit.
>>37529160
it's still babby weight so it doesn't matter much, watch your form
get to 1 plate ASAP so you can start working on proper form
you can also deadlift by putting some plates onder your weight.
>>37528936
You need to go heavier and slower on curls, add another arm exercise to the weekly routine
Why don't gays train their legs?
>>37521267
Veggies for fiber and a good probiotic, also Google coffe enema
>>37521736
Unless you feel pain or get the blood shits your fine, your digestive system was designed to pass some pretty crazy shit
>>37523195
Nope, a bit of the opposite really, but moderation in all things
>>37523058
Check form, strengthen wrist with fist push-ups
>>37528906
Triceps kick backs, also strengthen your shoulder girdle and rotator cuff should be your 1st priority
>>37529028
Yes, your probably going against your natural sleep cycle
Would /fit/ drink a whey shake just before bed if they failed to reach their protein requirements for the day (100 out of 150g on a cut), or is it better to avoid the liquid calories that would put them over their calorie limit?
What are the most /fit/ approved additions to quick oats for breakfast?
>>37529607
Water
For me, in order to bench press my working weight without impinging a tendon in my shoulder, I have to have absolute perfect form.
which is hard to do at working weight, so I'm constantly impinging it.
i've tried using DBs instead since theyre supposed to be easier on your shoulders, but I BB bench 255 and even wrangling the 100lb DBs into position is a bitch, and then to do it multiple sets. and warming up youre shuffling around lower weight DBs for just one set. just a huge pain.
so wtf should i do?
>>37528044
Rippetoe says if you keep squatting and making gains with an imbalance, it will eventually fix itself.
It worked for me, but mine wasn't severe.
>>37527710
Stalling for two weeks is not necessarily stalling. Keep the below maintenance calories, and wait a week or two.
If you're really feeling weak, drop some volume, or intensity, or both.
>>37529682
>drop some volume, or intensity, or both.
Wouldn't that make me lose muscle and/or strength gains though?
How do you intermittently fast while bulking at 3800+ kcals?
>>37529707
Fuark why would you want to? You're gonna feel fucking stuffed. I do IF on a cut so as to feel full, but on a bulk I'd get way too bloated and feel disgusting.
I guess eat high kcal foods, don't do such a large fasting period and split your meals apart as much as possible.
>>37524125
food burps
>>37524486
it will help your muscles strengthen. you need to consciously correct your posture literally all of the time.
>>37529644
Lower weight untill your form is perfect.
>>37526166
go harder. hit the bench 2 or more times within 7 days. add more reps and as many sets necessary. add in another exercise to compliment the bench.
>>37526645
do you weigh your water?
>>37527501
stretch.
>>37529690
If you overexert yourself you won't be able to keep up your numbers anyway, and if your lifts start going down on their own, they might not stop.
You're cutting, which means, by definition, that you're not consuming enough calories to regenerate after a full-out or near full-out effort.
But my previous post was wrong in the sense that you're better off dropping volume, than intensity.
Say, you've been doing 5x5. Do 4x5 next week at the same weight, and see how you feel.
>>37526645
Use the correct measurement for whichever calorie estimate you're using. Most calorie counter sites will list both raw and cooked values, I prefer to measure while raw for consistency.
>>37527650
>>37528044
do everything equally with both legs. your weaker side will catch up to the stronger one. work on balancing exercises as an addition to help strengthen the hips and your balance.
>>37529777
it has to be so perfect that I'm not sure if even perfect is good enough. I think my tendon is swollen or something though, so maybe if I layed off it for a few weeks I wouldnt need to have such absolute form. I think right now I keep just inflaming it, just barely.
>>37528530
you fuck both A and B and have a full body day. restart your AB schedule two days later.
>>37529829
Okay, thanks anon. Will try that.
Also kek at pic
>>37528906
tricep extensions laying on the floor with the extensions shoulder width apart. tricep kickbacks in row position can be added into your current workouts to hit the tris a bit harder.
>>37529028
yes motherfucker you probably need twice that amount every night. your mental is distracted. do you go directly on the internet or something when you wake up and go to bed?
>>37529160
that's the proper and best way to start. make it a realistic goal and perfect it
military press = OHP?
>>37529739
I am not this guy
>>37529707
but I am pretty sure he is muslim
With exercises where you alternate limbs, do you count it as a rep per limb, or a rep for both limbs?
>>37530115
Nah, just try to IF as much as possible. Was doable at average 3200 kcal (~3400-3700 on work/lift days) but I'm not seeing any weight gain, if anything slight loss so I'm adding calories.
>>37530149
What's the point of IF while bulking?
There is no reason to be hungry in a bulk
what will get me the best gains
5 vs 4 days a week alternating upper and lower
2 high weight days 2-3 high volume days a weel
4-5 high weight days a week
Also should I do abs and running on off days?
>>37530131
Rep per limb. As in if you're doing curls with dumbells and alternating, you count 1, 1, 2, 2, and so on.
Just moved to the Netherlands, what's the best place to get high quality proteins?
>>37530178
What you should do is lurk more and read a lot about fitness, because you apparently think that anyone can answer your question when you didn't even tell us your goal (strength/aesthetics/mass/skill), your weight, height, lifts, or age.
Git gud.
If a muscle can get a pump going, can it grow? My calves are always noticeably pumped up after I work them but after the pump is gone they're back to normal size. I've tried a lot of different calf work too, from HIIT to low weight/low reps to high weight/high reps to what have you.
>>37530290
low weight/high reps vice versa. Just woke up, lil retarded.
>>37530290
Pump is just the rushing of resources necessary for function into the muscle belly.
If you want to grow your calves (or any muscle, really) what you will need is progressive overload. Pump is almost entirely irrelevant.
>>37530331
So basically treat them as any other muscle with the 8-12 rep range for hypertrophy? Seems like every article on the internet contradicts every other article on the internet for calves. I know it's part genetics but I hoped to at least gain a lil bit o mass so they stop looking DYEL.
Does cla actually help with a cut?
>>37530358
From my experience and what I've read, CLA takes a long ass time to kick in (upwards of 6 months) and is most favored by morbidly obese women looking for any help whatsoever and certain bodybuilders trying to shave off another 1% of bodyfat. In my opinion, it isn't worth it.
>>37530350
I wish I could give you a 100% confident, guaranteed answer.
I've got (kinda) chicken legs, too. I do 3x20 on a machine or two. I can only increase the weights by 5kg, so I just increase, do the same weight until I can get 3x20, increase, and so on.
My calves grew a bit I think, but not a whole lot.
>>37530395
I appreciate your advice anon, I'm going to give that a try. I'm not in any rush, I'll hopefully be lifting for life unless I hurt myself so I've got time to fart around.
>>37522092
jesus
Fuck around lifter. On and off for 2yrs. I wanted to get serious and start making some serious strength gains. If I start SS, should I start at the very beginning or should I start with my work weights already?
>Stats
6'3" 99kg 20-25%bf
Bench: 80x5
Deadlift: 140x5
Squat: 100x5
OHP: 50x5
>>37522500
what are your goals?
Plyos would have more carryover to bball than max strength
>>37530371
What would you recommend then for help? I have 2 months left to finish my cut since that's when I'm leaving for Iraq
>>37530524
I wouldn't know desu :[ I only know about CLA because some guy at GNC tried to shove it down my throat and I went home to do my research before wasting my money.
I'm a fat nerd that never exercises and just did 10 bodyweight squats, am I gonna look better tomorrow
>>37530487
Shit, son. You can do your work weights, but at 25% bodyfat, you should concentrate on cutting, and maintaining strength. Maybe you can gain strength at the beginning, but that'll likely taper off soon enough.
>>37530720
So stick with what I'm doing, start cut and look at maintaining strength?
>>37530701
Yes. You'll wake up in full T Rex mode.
>>37530720
>>37530729
Also, what weight should aim to drop to? I don't really have any good access to bf% calculators, so going by weight. I'm thinking 80kg or so. Is that too much?
If I can't do a chinup, should I do negatives or just implement dumbbell rows in my back workout, along with incline ones? Also, wouldn't a low rep negative chin up workout be more efficient than a high rep one, since 3-5 reps=strength?
>>37530773
Yeah, 80kg give or take a kg sounds fine.
>>37520953
I had that when I tried cutting at 3000. May be that your TDEE is higher than you think. I can successfully cut at 3500.
>>37530350
Human calves were designed to operate in the 50,000 rep range, not 8-12.
>>37530863
you need to shock the muscle senpai
so why not heavy as fuck raises for 8-12
>>37530863
>>37530902
Why not both?
>>37530803
Rip also says you should do unweighted until you can do 12-15, then use weights and do lower reps, but he doesn't explain why, so dunno.
Recovering hamplanet. 185cm, 86kg
I'm doing SS but squatting is problematic due to mobility and flexibility issues. I'm stretching, especially hams and hip flexors.
I discovered RDLs, and liked them. I was told to focus on them and bodyweight squats (and obviously other mobility and stretching) instead of loaded squats and regular deadlifts.
Thoughts? I can squat loaded only about 45 degrees above parallel. So. Pathetic.
I want to do RDLs as I think it helps with the squat mobility and the plain DL.
If I do SS, or rather as a preliminary SS, can I replace DLs with RDLs? 3x5?
Any other advice on exercises to improve squatting also appreciated.
I have a question.
Usually I understand that once you can no longer increase weight on a program, and de loading no longer helps, that that is the time you seek out a new program. However is this also true for cutting? OR can I simply maintain all my lifts on the weight that they stalled at, not changing routine at all? Logically in my head the latter makes sense in terms of preserving muscle. I mean, on a deficit and all, why go through the trouble of jumping on a new routine when you're only trying to keep the muscle you have? Why not wait till bulking phase?
Educate my ignorant ass fit.
>>37530803
>since 3-5 reps=strength
that's not how that works.. 8 reps is always going to build more strength than 3 IF it's the same weight. The reason you hear 3-5for strength is because you do more weight, aka a weight that you can only manage 3-5 reps with. Bodyweight chins (or negatives) should be as many reps as you can until you hit ~15 then you can do weighted
>>37530803
>since 3-5 reps=strength?
more like "heavy weight = strength", but you can only lift a heavy weight for a few reps. and strength is more like 1-3 reps, not 5. five is in the middle between strength and hypertrophy
>>37530945
During a cut the goal isn't to increase strength or put on mass so do whatever helps preserve strength while losing fat. A new routine shouldn't be necessary.
>>37530945
consider deloading ~20% and focusing on form, or maybe switching to RPT for big lifts. You should be able to make strength gains while cutting, just not at breakneck speed
>>37530942
45 above parallel? Jesus.
How deep can you squat using just bodyweight and holding into something for stability if needed?
If I feel tension in my lower back from a deadlift, am i about to snap something?
>>37530982
>consider deloading ~20% and focusing on form
this advice is terrible. on a cut you want to keep intensity high and cut volume. cutting intensity by 20% for no reason is an excellent way to lose strength and mass.
>>37530997
is it in the muscle or the spine? hard to saywithout seeing you pull but based on the kind of wacky shit i see in the gym every day I'd bet there's a good chance you lock out knees before hips
