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
Why do I get cramps in my hamstring when I'm doing chin ups?
If I have to get off the bar once or twice during a chin up set because my leg is cramping, did I miss the set?
Doing 8:16 intermittent fasting, how do I allocate my macros?
Hello guys, I do weightlifting (and sometimes cardio) in the morning, get home and eat a big meal at 11 then another meal at 18:30 and fast from 19 to 11.
Right now I eat 291g carbs, 44 fats and 73 proteins (1715kcal) at 11 and 62 carbs, 45 fats and 60 proteins (975 kcal) at 18:30.
Is this a good allocation? Should I modify something? I'm currently cutting, 193cm tall, 89kg.
Also should it be different on rest days?
Thanks!
How much can mobility be improved?
Will I ever have great mobility?
Or have 18 years of sitting on my ass and 5 years of lifting/working out without much mobility work fucked it up for good?
>>37554824
Macros look fine
>>37554734
No idea, m8.
Maybe stop kipping?
>>37555307
A huuuuge amount.
Yes, if you dedicate yourself to developing mobility for 3 months, you will have insane amounts. 6 months if you half ass it.
Nothing that sitting on your ass has done cant be reversed.
>>37554734
Because youre squeezing your butt.
Just squeeze your abs dude.
>natty
>big
>lean
If you can only pick two does that mean you can't have natural abs that are both visible and cut well?
I know this is a beginner routine but can I use it as a stepping stone off beginners strength programs like SS/SL to incorporate some aesthetics now?
Seeing as I'm stalling on my big lifts I'm thinking of adding weight weekly now, or using 5/3/1 periodization for the big lifts.
Are there any other more suitable routines for intermediate aesthetic gains?
And what should I do next?
>>37555477
You can.
You just wont look like you lift when you wear a t shirt, and will weigh 165lb
is 1/2/3/4 for reps or 1RM? it seems pretty easy to hit if it's just 1RM.
>>37555657
I'd say getting to 5 rep 1/2/3/4 is good
>>37555606
No.
Dont do a linear program if you cant progress linearly. Shit is for novices.
Do a texas method push pull legs.
Fitsticky.com has a bunch of intermediate programs
>>37555657
Reps.
>>37555709
>>37555685
thanks.
been lifting and eating well for about a month now, so just starting
really want to get bigger, but i fucking my love handles and soft chest. will i fuck myself if i hate at a small deficit? or will i still look better?
anyone here ever got upper outer thigh pain when running? sets in after about 2miles, feels like its related to rotation
>>37555739
Noobs can make gains on a deficit.
Just dont expect it to last
>>37555772
Not op but
>noobs can gain on a deficit
Even on a mostly Calisthenics routine?
>don't expect it to last
How long are we talking?
>>37555698
I should mention I'm permacut so TM wouldn't work
Moved up in bench and squats and I'm now getting bad cramps in my abs.
What does it mean and what should I do about it?
been lifting for 5 months now
main goal is to lose weight
I'm 5'11 and 195lbs, what's my bf%?
was thinking mid 20s
i'm gonna quit ohp.
i keep injuring my shit
i've tweaked my form several times but still, i get strange pain in my shoulders and semi frequently tweak my back/neck area
i think i may have a rare acromion or some other issue.
i have a great bench press and never had sore shoulders from doing it.
since i started ohp, i've had nothing but problems.
i think my bench, row, dead and seldom db lateral raises should be enough. i also squat.
i have no aspirations to become competitive in any overhead movements. am i out of line in my thinking? either way, i won't be pressing overhead for a while.
>>37555985
tm is still what you want
>>37556956
hey man, nice delts aren't worth an injury.
just don't expect joocy shoulders.
how do your shoulders feel when you do incline??
have you posted a video of your form?
also pull ups and rows are good for rear delt.
since i started, my bench has gone up 100 lbs, ohp has gone up 70 lbs
lat raises have gone up 5 lbs if i dont tire myself out first
am i getting meme'd??
>>37557008
that seems odd, mine went up drastically as my OHP went up.
how is your form? you locking your knees, squeezing your glutes, bracing your core, externally (not internally) rotating your shoulders, leaning over slightly, and lifting with all three heads of the shoulder?
i went from like 15x8 to 30x6 as my ohp went from 115 to 140
>>37554734
If I know I can't eat enough post workout and hit my macros for the day, should I skip the gym and just take it easy or go for it anyway ?
>>37556889
looks closer to 18-20%
take another pic with more frontal lighting
a side pic wouldn't hurt either.
and get your arm out of the way.
dont try to flex or angle up. these pics aren't supposed to impress anyone.
>>37557004
bench press hits the anterior delts, no?
i'm only privy to a flat bench.
rows feel great but a preexisting work related injury caused me to stop doing chins for now.
i do deads, squats, rows, bench and am going to drop ohp and also add in some db lateral raises. i also do planks every day.
>>37557084
it is way better to lift without eating (i.e. cutting) than to eat without lifting (i.e. being amerifat)
>>37557052
No, how do u lift with all 3 in lat raise
>>37557110
>bench press hits the anterior delts, no?
not nearly enough
side lat isn't nearly enough for medial delts either. granted they don't hurt
front delt raises wouldn't hurt either, actually.
>>37557139
more external rotation for the front head
lean over farther for side and rear head.
always bring the dumbbell down to your side (touching your hips)
also make sure you keep your scapula retracted, as well as those other things i mentioned
>>37557209
https://www.youtube.com/watch?v=q5sNYB1Q6aM
this demonstrates external rotation
sean nalewanyj has a good video on form as well
>>37557209
Thanks internet man
No squat rack in this 'fitness center'. Should I do leg press or use the smith machine for squats?
>inb4 go to a real gym
>>37557209
>retracting scapula on shoulder movement
google how the scapula moves during a side/front raise
>>37557316
i meant for side lat, not front delt.
i always keep my scapula retracted when doing side lat raises prevents cheating.
my guess is you are too upright to do this, a small change in posture will allow it.
check the vid in
>>37557245
P.S. at 5:25 you can pretty clearly see all 3 heads contract
What are box squats used for? Can they increase your explosiveness/vertical jump?
>>37557305
consider dumbbell pistol squats.
i thought i was too weak to do a pistol squat, turns out i just needed some dumbbells to counter-balance myself at the bottom of the squat (i.e. dumbbells close to hips at the top, stuck almost straight out in front of me at the bottom)
smith machine squats pretty shit, though dorian yates swears by them, and you can't really argue with the GOAT.
leg press is meh.
i would do leg press, pistol, and plyometric work.
>>37557395
afaik that is mostly a rehab exercise for old ppl with weak cores.
jumping back squats & box jumps are what you are after.
How long does it take for glands/semen tubes to heal? It's been like three weeks since I went to the doc for a testicular infection and I still can't fap are feel horny like I used to.
>>37557167
is this really true? as an anecdote, when i was younger and had limited access to equipment, i did little more than bench press. i developed severly rounded shoulders. wouldn't this indicate that bench is a pretty good front delt lift?
>>37557443
I've seen some powerlifter guys do it, that's why I'm asking.
>jumping back squats
Do those really work? I'm afraid I'll only look retarded
>>37557547
oh you will definitely look retarded. and they definitely work.
if anyone gives you shit for it, remind them that dmitry klokov does it (if only for cardio)
>>37557510
https://kinobody.com/workouts-and-exercises/how-to-get-big-shoulders-without-steroids/
in the video in the link he says he did only side lat raises and bench, and his shoulders shrank
>>37557547
powerlifters just do it to prevent them from actually hitting proper depth
>>37557698
kek
>>37557634
thanks bro. How many reps/sets? And at what % of my 3x5?
>>37557753
No kek. /plg/ here, dead serious, that's why I do box squats. To train myself to only squat to the minimum required depth.
>squats 3x a week
how do you guys do it?
i'm on my second rest day squatting babbyweight and my legs are still sore
Will tanning for 30 minutes (15 each side) a day without sunscreen give me a sunburn? I'm white as fuck and tanning at noonish
I'm thinking of doing just half an hour this week, then next week add a little more time
Two things:
1. What does 3xf mean in strong lifts? 3 x rep to fail?
2. I just failed OHP at 25kg 5x5 should I kill myself? I'm in week 3
>>37558268
The soreness, you'll get used to, it will go away within 2-3 weeks.
The ballcrushing difficulty of squatting a new PR 3x a week, you will not get used to. It is INCREDIBLY difficult.
Luckily you only have to do it until you stop making progress, not indefinitely.
I've lost like 18 pounds and I'm having a hard time seeing a difference.
Send help?
I'm on ss but an article on tnation recommends that I can improve my posture by switching out bench and squat for dumbbell press and front squat. Is it a good idea to listen to this while I'm just starting to lift?
>>37554734
you're tightening up your entire body in a bent leg position, cramping your hams.
either straighten your legs out as much as you can or learn to relax them. even extending them 1-2 inches during the ascent will be enough of a cue for your brain to relax the hammies.
thank me later.
I'm taking HRT for trap mode, and I am currently cutting from 160lbs at 5'8" to 136lbs (I have a small frame so I need to be light to actually look good).
Now the question is, as that information was related, what muscle groups would look attractive being targeted for trap mode?
I understand that glutes and legs are important, but was wondering if there were any groups /fit/ would recommend for optimal appearance.
Thank you, and please be kind. I'm sorry for who I am.
>>37558779
No.
>>37558779
if you're starting out it matters very little what you do. i prefer front squats but hate db press. try them out and see what feels best.
>>37558779
if you fuck with SS, don't be surprised if things go bad. to get SS results you need to do SS.
>>37558342
1. yes
2. no. keep trying you'll get better
How should a manlet gain 10 pounds.
I'm 5'4 100lbs
5"10 175 lbs
I drink about 8-12 beers per day. Also a vegetarian and I don't get enough protein, I just casually eat junk food. I drink tons of water.
This has been going on for at least 3 years, and I am currently skinny fat, with decent strength and able to move around well.
If I keep drinking like I am but make more effort to get protein in and lift then can I expect significant improvements?
Everywhere I read it says alcohol kills gains, cuts, etc.
>>37559011
like anyone else: eat more. look up TDEE calculator and find out how you need to eat in order to gain weight. rule of thumb is 500 calorie surplus from maintenance.
i'm 5'10" 151lbs
started at SL 3 months ago at 137lbs and now i want to do something that will actually make me look like i lift
i track my calories and try to eat my bodyweight in grams of protein a day, 300g carbs and 50g fat on workout days. on rest days i eat my bodyweight in grams of protein, 200g of carbs and 80g of fat. i spend most of my time on the computer and my tdee is really low. myfitnesspal tells me i should be eating 2700 calories a day.
i started metallicadpa PPL which is 6 days a week. it has a lot more volume and i feel sluggish and tired throughout the day after every workout (i wake up, eat 100g of carbs and some protein before workout, then 100g of carbs + 50g of protein immediately after).
should i up the calorie intake via carbs and eat the same amount of protein/fat to give me more energy throughout the day? that'll put me over 2700 but at least i won't feel sluggish.
How do I start lifting? Everyone in my family is not athletic at all and I have no money. Virtually no friends, too. It pains me in every way shape and form knowing that I'm living as a shadow of what I could be...
>>37558654
Bump
Is the prior typical? Am I doing something wrong?
I'm taking occassional pics
>>37559108
Do callisthenics. Free and useful. Also really good start for noobs.
1- I'm currently taking whey protein. Should I also buy some casein? or creatine maybe?
2- Do stomach vacuums really works or is it just a meme?
>>37559109
if the number is going down that's all you should care about
it will show eventually
>>37559129
no casein yes creatine
nothing will make your abs pretty besides losing weight. lots of things will make your abs strong
>>37559108
do you go to college? use the gym there
if you dont follow a freeweight program you'll probably give up because there isn't a clear progression pattern
>>37559130
I'm at 20%bf. I figured weight loss would be a bit more obvious at this point.
I'm just nervous about dropping too much muscle desu
>>37559055
k so i'll rephrase
i went from working out 3 days a week to 6 days a week on bulking daily calorie limit of 2700. on my new program i feel a bit more sluggish even on 2700 calories.
can i increase my carbs in hopes of feeling more energized throughout the day (+300) or will this make me gain more fat?
>>37554734
Yesterday when doing squats I squeezed my shoulder blades together because I read that it was the correct form.
Had pain on my upper back and even today it feels strange.
Tomorrow I've got to continue doing squats and I really need to know what happened or what is the most common mistake that makes you have some pain on you shoulder blades (it kind of hurts when I move them).
Thanks. (posted it on another thread, but I think this is the correct one to ask).
>>37558884
post pics of feminine benis
Ive only worked on my upper body for like 3 years, I just did squatz atg today and now my quads hurt and burn like a motherfucker, could barely walk up and down the stairs without holding onto the rails, this is normal right? This shit hurts alot.
>>37560012
yep. gonna be like this for a week or two.
I was away for 2 weeks, so I missed 6 sessions of SS.
Should I start off where I left off?
>>37560085
no, start off where you were 6 weeks before, before the 6 weeks if you remember.
>>37560112
>sessions
>weeks
idiot
Anyone use hook grip for heavy deadlifts on a regular basis?
My thumb keeps slipping at about the same weight I can do double overhand without my grip giving out.
Does it take any kind of thumb stretching exercises or lots of practice to master?
What sites do you guys use to look up exercises?
>>37559129
Stomach vacuums work 100%
>>37559126
>>37559164
I feel like if I do start though I'm gonna lift like a fuckin' gremlin and mess my joints up. How would you react if some lanky kid came up to you and ask you for a form check?
Fatmode here learning to feed myself
Sticky says I need 1g per pound of body weight, I'm 240 pounds, do I really need that much? That's like a kg of chicken a day and that's a shit load of food
>>37559040
alcohol does kill gains
I'm going to start Smolov Jr. on Monday, and I was wondering if I could do it for both bench and squat at the same time. Basically, I was thinking of running it for 6 weeks instead of 3, benching twice a week and squatting twice a week - 4 total gym days. What do you guys think?
>>37560688
Go with lean body weight, and even that's usually more than necessary. But still a decent goal to hit
I shit very regularly. Always at 6-7am. Now that I'm (clean) bulking, my shits have become extremely large. The "texture" is normal and apparently healthy, however, the process of pooping is a pain in the ass. I feel anally raped for an hour afterwards.
How can I start shitting twice a day? The amount of fibre I eat doesn't seem to make much difference.
What exactly am I supposed to envision my feet doing when I run? I've been heel striking for as long as I remember but I read that landing mid foot is proper running form. I read one tip to picture my landings not as shock absorbers but as if I'm crawling but with my feet. So it's kind of like I'm perpetually falling or being propelled forward, and my steps are supposed to be propelling me forward instead.
Maybe like skipping a stone on water as opposed to throwing and bouncing a ball towards something?
>>37561076
That still sounds like hell of a lot of food, maybe I'm doing something wrong. Surely I'll learn along the way
Or maybe a dietitian or is that plain silly?
>>37559889
bump
Is beer the ultimate bulking method? It's lots of carbs so why not?
>>37561233
alcohol lowers test and disturbs sleep
>>37561156
Ok just to be clear we're both talking about grams of protein right? Not total food daily.
And even then 1kg = 1000g so I'm not sure where you got 1kg of chicken from.
Don't forgey liquid protein like milk, whey etc. Those will make it a whole lot easier to meet your protein goals. 2 scoops is about 50g. The rest can be easily had through conscious choices like having meat, eggs, and/or dairy in every meal etc. It's almost like a puzzle, you'll find a way to put it together.
when i squat my spine moves towards the left when going up, how can i fix this.
like when i push upwards my lower back moves to the left
>>37554734
Do you really need to go from 1.5gproteins/kg of bodyweight to 2.2g when cutting?
can anyone tell me what is causing my terrible overhead mobility?
How good are hack squats and leg presses as opposed to squats? I can't squat due to an un treatable ankle issue (Have talked to professionals about it). Any other exercises I should add to make up for squats? I go pretty heavy on both leg press and the hack squat (900/540) but I still feel like I'm missing out.
>>37563645
Not very, but they're better than nothing.
Depending on the form of ankle issue you may still be able to do some sorts of squatting but it might still be more trouble than its worth.
>>37563651
They just don't bend very far in either direction. Unless I take a stupid wide stance my heels will pop up before I even hit parallel.
Hey I just want to ask, is that ok to exercise 2 times a day? I do abs, trap and sometimes curl on the evening and more heavy stuff on night?
>>37563645
If ankle mobility is an issue, have you tried placing your heels on a block to raise them?
Is it true that the Sumo DL does not target the back nearly as well as the conventional does (and can therefore not act as a substitute in SS)?
>>37563753
More or less, yes.
>>37563716
I have, and I might try some more but my ROM is so low. For reference I can only do about half of a calf raise.
>>37563645
One more question from this guy. With un fixable ankle issues should I even bother with running? I was doing uphill sprints for a little while but I'm worried my lack of plantar/dorsiflexion is gonna end up hurting me. Better off on a stationary bike/stair climber?
I know im fat as shit but bf% estimate?
1.78m, 74kg or so.
>inb4 gyno
I'm acutely aware of the fact i have bad gyno, it was worse so im happy i guess.
Stalling at 2pl8 squat several times this last month
Anything else I should look at besides
1) Form
2) Eating enough
3) Sleeping enough
4) Using smaller weight increments on my next progression
?
your arms and legs look <15%
But your belly looks like a 18%+ guy
>>37563890
Yeah i know, i can post pics but i have very little fat on my arms and legs. In good lighting, i have solid quad seperation but my i have a fucked midsection hence why i asked.
Overall what would you guess my bf to be at?
I'm also cutting cause of the retarded fat distribution, i won't lose much size on my already tiny arms by cutting but i will reduce my 40 year old dad midsection.
What's the best program for some sick bench gains? I'm sitting at 105kg for 1 right now and I want to take that shit further. Would 5/3/1 be good or should I be looking at Sheiko?
>>37563887
How are you stalling exactly?
Failure to complete all sets (e.g. you need to d 5x5 but only manage 3 or 4 on the last sets)?
Failure to complete all reps (e.g. you don't manage 5 reps in any of your sets)?
Not even managing 1 rep?
>>37563906
probably somewhere between 15-20%
But it's impossible to tell without a real measurement. And it's not very useful information anyways.
Just cut until you're happy with how you look.
>>37563936
5/3/1 is a good program. If you want to focus on improving your bench only or want to compete in PL, a more specific program might be better.
Is it possible for my gf to spot reduce fat on arms?
>>37563980
I want to improve all my major lifts. My OHP is 80kg for 1, my DL is 185kg for 1 and my squat is 130kg for 1 so I'd like to see improvement across the board if possible. If 5/3/1 is a good program, then I'll give it a go and see what happens.
>>37563887
Appropriate progression level
>>37563980
Stalling guy.
I usually deload at 3x5, 2x3; shooting for 5x5.
>>37563980
Thanks bro.
>>37563984
Take it from me (>>37563866), her fat distribution is completely out of her control. In order for her to lose fat on her arms, she'll have to lose it everywhere and even then, it's not guaranteed where she'll lose it from first. I started off looking like this and i still have so much fat on my midsection, despite having lost relatively more in other regions first. (legs, face, neck, etc)
>>37564015
Thanks brah, she says.
>>37563988
in that case, do 5/3/1.
Do it right though. Get the book (buy it or *acquire* it otherwise) and read it.
Don't just do what's written on some random website.
>>37563999
So you're not completing all sets.
take longer rests in between sets
make sure you warm up properly
take some kind of intra-workout, like an energy bar or so
make sure your overall nutrition is sufficient.
always ask yourself:
>am I making progress?
>yes: keep going
>no:
>am I gaining weight?
>yes: something is wrong with form, rest, warmup, hydration...
>no: eat more
>>37564015
FATTY FAT FAT CHUBBY CHUB CHUB GYNO
can I eat unhealthy snacks if I'm bulking? like ice cream or cookies
>>37564060
Please see >>37563866
">inb4 gyno"
T-thanks
>>37564061
sure, just don't make it the staple of your diet
>>37563866
Take a side pic
How do I into jump squats? Are they bad for your knees?
>>37564058
Thanks
Can a skelly actually achieve anything other than DYEL otter?
>>37559210
If you're not losing weight too fast, are eating enough protein, and working out without exhausting yourself, you should be fine.
>>37560442
SS(the book). For everything else: exrx.net
>>37561694
No idea. Might want to consider asking it at the startingstrength.com forums. If you're asking nicely and not being a retard, you can get answer from people who are actually qualified. (NOT just Rippetoe).
>>37563705
What? You're working out in the evening and then in the night?
>>37554734
Should I lift my muscles are aching from yesterdays workout? I will be hitting the same muscle groups as I did yesterday.
>>37564662
If it's soreness, it's normal for it to be aching, especially if you're starting out.
If it's actual pain though, rest and recover for as long as it hurts.
When doing leg press/leg curls on the machines, I feel myself moving up from my seat and using my back as leverage (if that makes any sense)
Does this ruin my form, or is it normal? I find it impossible to do either of those exercises with heavy weights with my ass completely stuck to the seat.
yo /fit/
is it worth learning some sort of combat sport for self defense?
if so which is the best for just staying unharmed in fights? boxing?
EU here so "just get a gun" is not an option here
I'm injured so I'm skipping leg day
got a few weeks before summer - I'm just going full gymbro mode, idgaf
I was thinking AxBx since it's not too intense
criticisms?
>>37564728
Get pocket pepper gel. Slide the small tube in your back pocket and you'll have an advantage in every fight if you can spray the guy before anything happens.
>>37564854
is it effective?
wouldnt a taser or a expandable baton be more effective?
i hate power cleans. what exercise can i replace them with?
>>37565029
Taser are usually banned, with only point blank shockers being legal to own. Getting in point blank is definitely riskier, and sometimes impossible.
Batons are good, but if it's a big guy, you won't be able to really "defeat" him. The range is also pretty small to stay safe, and you need to train often.
Also, all of these are in somewhat of a grey area concerning carrying it around. Shockers and batons could be considered aggressive weapons by police/judges and get you in legal trouble, whereas pepper gel ( especially small bottles ) are more tolerated for their good rep and low-damage output by themselves.
If you spray a cunt then call the cops, you probably won't get charged with assault even if the cunt didn't get to hit you.
Lastly, it is effective, very much so. You run dry pretty quickly though, so be calm and get the cunt's face. I heard that it's less effective against druggies and drunkards but I'm sure you'll be fine.
redpill me on beta alanine, does it work?
>>37565029
Pepper spray/foam/gel is fucking terrible. Like 9/10 pain feels like your face had gasoline dumped on it and set on fire. Eyes swell shut. Though if there's enough adrenaline or drugs in their system they might still fight through it, but you'll ruin their day regardless.
>>37565137
>>37565088
k thanks guys
i guess pepper spray and being a big guys should do the job then even tho being strong odes help you shit in fights
I filmed myswlf squatting so you guys could check out my form
How do I convert to a format that 4chan accepts?
>>37565223
you need a *.webm
google it. there are free converters online
>>37565095
>beta
Do you even need to ask?
>>37565223
try "webM for retards" (yes, that is the name). it lets you convert any video to webm, with the added option of keeping the file size under a limit you set yourself. it has an option to keep it under the 4chan limit.
>>37563617
if its not painful then its just lack of ROM. Use daily stretches w/ bands
I did the buff dudes 12 week workout and got pretty good form but never really went up in wieght. Im getting back from a three week vacation and i want to start doing strength training. Should i follow a 5x5 routine by the same guys or switch over to candito linear? Any suggestions?experience with either?
>>37565476
I've been stretching daily for quite some time now (months) and haven't seen much improvement.
I'm wondering if I'm stretching the wrong things.
Though I don't really see what else I could stretch that's commonly causing limited overhead mobility:
>lat stretch
>shoulder dislocates
>pec stretch
>overhead shoulder stretch
>triceps stretches
>t-spine mobility
...
What I'm wondering now is if my traps are to blame.
webm related.
The way my traps are pulled down by the scapula. Could it be that they are limiting the amount that my scapulae can rotate upwards?
>>37565223
VLC works
also important that you disable audio
Are walking lunges a good leg exercise? I did them (bodyweight) after barbell squats and band pull through and I was SO fucking wiped out. I am embarassed by my own weakness.
I'm doing StrongLifts 5x5 but I'm currently living in a tiny dorm room at uni so I don't have space for a bench
I can do all the 5x5 exercises without a bench apart from the bench press
What's the best way to exercise all the areas the bench press exercises without actually doing the bench press? I thought about doing wide arm push ups to hit the chest but any others?
>>37554734
I do static holds at the end of my workout to improve my grip strength. Would using a grip trainer on rest days be too much given I'm doing that also?
Best way to eat kidney beans? I need to eat cool meal this summer and beans seem like the best thing to eat on a bulk
>>37566074
With your ass
Lateral dumbbell raises are pretty damn hard to do and I'm worried about hurting my shoulders out something. Unless I'm trying to get trying waisted and huge torsod is there even a point to them assuming that I'm also doing clean and press for my shoulders?
>>37566128
And pardon the crap grammar, I'm writing from a crappy phone.
>>37566128
If you find them hard and painful, you're doing them wrong.
There's definitely no need to do them, they're just a good way to hit the lateral delts
>>37566128
you are egolifting bro. lateral dumbbell raises are done with very lower weights than the ones you are used to. But you don't want to look weak into the gym and fuck yourself up.
Check your form and lower your weight
The little movement where you move your head back to maintain vertical bar path on OHP destroys the area below my neck right around the spine/back. I've injured this exact spot three times now doing OHP.
I'm about to give up on the press altogether. I must have watched every form video and read every piece of literature on the subject and can't solve my problem.
The only thing that works is keeping my head/neck straight and pressing around it but then the lack of vertical bar path starts to develop shoulder problems.
I've also began to develop a lingering pain in the supraspinatus/acromion region. I attribute this to OHP as well.
I think I might just be one of the few people who can't do this lift. I only have access to a barbell and a power rack so I'm kinda limited on which shoulder lifts I can safely do.
Any advice?
>>37566192
no shame in dropping a lift because of injuries, if you are absolutely sure of your form.
seated gives the same problems?
>>37566128
Your palms should be facing forward when throughout the ROM
Why does the bottom of my mouth cramp up when I yawn?
>>37566189
>>37566155
>>37566241
Thanks for the advice. It occurrs to me that I probably do 5 other exercises for the delts but that's not exactly a reason to wimp out on them.
I'll see if I can't find some 5 pounders in pink and just run with it.
>>37566217
i may revisit seated again. i dropped them because lack of back rest halted my progress and when i switched to standing i immediately lifted 30 or so more pounds. i also recall seated feeling horribly unstable and awkward. picking up a barbell while sitting down doesn't feel right. i just felt like i wasn't getting enough out of the lift.
>>37564347
bump
Is it safe to assume that your form is good if you aren't in pain during or after the lift?
For example would I notice, from for example back pain, that I have bad form when I do deadlifts, or would I have to keep checking by videoing myself?
will a EC stack cause me to lose muscle rapidly as well?
>>37566610
It's easy to lift with mediocre form and not feel a difference. Mirrors are also a good option, can do the motion without the bar side-on until it's in short-term muscle memory (this looks silly)
>>37557484
So you can't stroke your dog or you can't even cum?
Cause if you can still cum there are some methods that don't involve stroking, anal simulation/frenulum stimulation
>>37558973
This, do ss or yndtp
>>37554734
How to fix nipple chaffing without undershirt and band-aids
Brehs. Am I in?
Is it normal for my back to feel tired and weak after heavy deadlifts and squats or is this a form issue?
>>37567126
pics
Looking at getting some weightlifting shoes. I want adidas brand but not sure if I should buy adipower, powerlift.2, or powerlift.3. Anyone have experience with these shoes?
Whats the best method for counting calories/macros when eating out? Obviously the best answer is to eat all meals at home but thats not realistic for many of us. Is it just guessing the best you can?
What supplements/bullshit should i be doing to make sure my joints are okay besides not fucking up on my lifts.
>>37567368
After cutting for a while I've developed a sort of sense about how many calories things have based on how full I feel after eating. I have no idea how accurate it is of course, but it's my method.
Usually I just do the quick add, and estimate about 100 kcal over what I think it realistically probably is.
>>37567376
Omega 3
>>37567196
I've got the powerlift 2, and I've squatted 160kgx5 in it. A friend who also has it has a 210kg 1RM squat in them, so they pretty decent.
>>37567146
yes, but check your form regardless. Film yourself or something.
>>37567414
calories don't determine fullness m80. you can eat a barrel of dust and be full.
>>37567706
True. Perhaps I should say something closer to fullness and satiety, as indeed I can feel full of water but I don't feel satisfied in any way by drinking a liter of water on an empty stomach.
I'm weak and skinny (143lbs 5'9'') so i decided to buy a barbell to start lifting and eating healthy.
How much weight total in plates should i buy?
2x20kg + 2x10kg + 2x5kg + 2x2.5kg + 2x1.25kg seems like a good set (77.5kg or 170lbs total), do i need more?
I can get this whole set for about 220€.
Which bar should i buy? Olympic 50mm or standard 30mm?
Standard bar is rated for 200kg or 440 lbs and costs around 40€.
Olympic bar is rated for 350kg or 770 lbs and costs around 120€.
Olympic vs standard plates cost approx. the same, so the question is just if the extra 80€ is worth it for the bar.
I'm doing fasted cardio in the morning, can I take a green tea extract supplement beforehand, or will that do something stupid where my body acts differently because it thinks it's getting food?
Can someone recommend me a good non dairy protein powder supplement? I'm lactose intolerant and realized that's why I felt sick after drinking whey protein shakes.
How do i maintain stretching gains?
Total newfag here. What exercises to do when I'm waiting for someone using your equipment without hurting my reps?
>>37568164
Fountain walks x Failure
Bathroom sits x 1
phone checks x 3
treadmill strolls x failure
>>37568264
You forgot Wall leans x 4 SS Arm crossings x F
Going to be doing Lyle McDonald's Stubborn Fat Protocol 2.0.
What exercise do you guys suggest for the intervals section? Lyle suggests no running, some other machine but gives no examples. He says not to use a machine you normally use so I can't use the stationary bike.
>>37568349
>arm crossings
Man I do that shit all the time, must look like a maniac.
If I'm doing a vertical jump program like the Vertical Jump Development Bible, how do I incorporate upper body work?
will i get big and strong just doing
>squats
>dls
>ohp
>chest press
>rows
Is there any point to doing abs on a cut or should I only be working my abs on a cut? Should I be doing abs at all? I am currently on ppl with cardio on off days and an extra leg day so my routine looks like this.
Monday: legs
Tuesday:Cardio/abs
Wednesday: Push +Cardio
Thursday: Legs
Friday: Pull + Cardio
Saturday: Cardio/Abs
Sunday:Off
I do compounds so do I even need ab days? I have a pooch I am trying to get rid of and achieve joocy high test mode.
also 5 foot womanlet
start: 175 lbs
current: 135 lbs
Help me bros I feel my routine is a mess. :^(((((
>>37568588
You still need to train abs, you will lose muscle that you don't train. Yes even if you do compounds.
Try planks, leg raises and side bends with a plate.
You will lose fat all over eventually, don't worry about the pooch. Start worrying about stubborn fat once you're lighter.
>>37568587
Add in pull ups/chin ups and you're all set.
Also eat.
Is it normal for my belly to always feel distended on SS? I'm eating a lot of course, but it just seems like shit should be getting tighter not looser.
>>37568714
Stomachs are always a bit bloated looking unless you just woke up or are flexing. I used to think I had a problem but it's just normal.
After I eat my belly looks fat af, but that's from the food pushing it out especially when I'm bulking.
>>37568897
Ok. I was worried since before working out I looked pretty good for a DYEL, and now I look stronger but feel like I'm following my stomach around so to speak. Ty
>>37568535
bump
I'm on SS.
How many sets and reps should I do for dips and chin ups if I want to get bigger arms?
Currently I'm doing weighted dips for 3x8 and chin ups are to failure ( I don't have a weight belt).
This should be fine, right?
>>37569235
Pull ups/chin ups 2 or 3 sets to failure should be fine for now. As you get better, might want to try wide and narrow grip as well.
I just started bulking and have a couple of questions.
1.Is a 500 cal surplus enough while natty for Linear Progression?
2. Adding weight on OHP, Squat, and Deads, but am stalled on bench. Should I be looking at form, or doing lower weights to build up the stablizer muscles?
>>37568011
Man, all you need is a bar that weights 20kg and about 100kg in plates, for the use you are gonna give that equipment it won't break so the quality doesn't matter than much, and from here to the Pont where you are able to lift 300kg you will most probably already have some extra money so don't even bother on that either
How do get a six pack, preferably bodyweight?
I'm doing some extremely simple beginner routine and only have a barbell, weights a bench and a squat rack.
So what's the current consensus about eggs and eating them everyday?
>>37569481
1. 300 calories is sufficient albeit hard to ensure because calories can vary sufficiently from day to day.
2. Hard to tell what would be needed specific to you. Load up the bar with 50-65% of your 1RM then count 5 seconds up, 5 seconds down. Do incredibly slow reps and find the point where you struggle then plan accordingly.
>>37569824
Thank you.
Anything wrong with sodium if I have low blood pressure?
>>37557008
Do you have long arms?
The longer the arms, the harder the lat raises.
>>37556956
Try Arnold press
>>37568462
row machine
>>37570166
no dumbbells
What are some good assistant exercises to go along with strong lifts?
dyelfag here, should i use whey or bcaa?
>>37569720
Please response.
Fuck. I just got back into running after a whole semester of not giving a fuck about what I ate and doing basically no exercise besides walking everywhere.
My weight went from 74kg to 83kg, got it back to 78kg now just by eating standard, all weight gained was fat.
1.75cm
Ran for 30 minutes, did 4.35 km (2.7miles).and was completely destroyed.
Can I realistically reach September with a 25 mins 5k if I keep cutting (~1000kcal a day until I reach 73kg, should be done by August and then maintenance) and just do cardio (running) 3 times a week?
Not that big on fitness, honestly, but don't want to feel like shit any longer and think the 25mins 5k and cutting down to 73kg is a good point to start.
I have the equipment needed to easily provide progressive overload on my push-ups.
Should I make room for them in my push workout or the DB presses are still superior?
>>37554734
Does anyone have a good beginner routine for someone who is wanting to achieve ottermode?
Im doing a blood test tm to check for low T levels
Does it matter if I work out and then go get my tests afterwards?
Should i do it before? How long before I can work out, like an hour/2?
Thanks fitizens
Getting my wisdom teeth pulled tomorrow. 2 partially impacted and 1 fully impacted.
On a scale of 1 to 10 how many gains will I lose?
What's the best squat variant with the least amount of ankle dorsiflexion? So far I'm thinking box squats.
>>37570794
is that otter?
goddamn
>>37567126
D A M N
A
M
N
I have a lot of time on my hands lately, would like to workout my upper body six days a week. I'm worried I'll overwork, though, so I thought about alternating exercises between days while still working on the same rough muscle groups. I'm planning to alternate between these two routines:
Pull ups / Plank / Shoulder press / One hand bar hang (increasing my grip strength) / OHP
and
Chin ups / Set ups / Lateral raises / Dips / Regular push ups
Can this work, or am I going to wear myself out?
>>37571081
The exercises that you use don't matter, you dont want to work the same muscle group two days in a row. Muscles grow in recovery, not in the gym. If there's no recovery, there's minimal to no growth.
>>37571110
Kind of suspected as much, but thanks for confirming. On the same train of thought - can I run 6x a week, or is that also going to stall?
>>37571146
Shouldn't be an issue as long as you have one full day of rest. I would recommend you use varying intensities though, as in don't go balls to the wall with speed/distance every single day,
>>37571172
That's pretty much what I do, thanks.
>>37570836
im this guy anyone have an answer
Best way to perform sqauts with dumbbells? Up to your shoulders or off to your sides?
my feet don't point straight with my knees, when I squat, my feet stick out to the side
is this a bad thing? It doesn't hurt or anything, it's just the way my feet work I suppose
How do I come to terms with the fact that my mother will berate me no matter what I do? Recently blocked her number but the feelings are still there.
>>37571394
Ignore it. The longer you manage to keep out of contact the less you'll remember it. My parents used to call me names like idiot and moron and it emotionally killed me. Haven't seen them in years and now I could give a fuck less. Sorry for your troubles though anon, that sucks.
Why is DOMS a lot worse on the second day? First day was bearable, but today I couldn't walk without limping all day long. Walking down the stairs was next to impossible.
>>37571448
Thanks, man. I finally blocked her last week so hopefully it should get easier.
>>37571499
It be like that sometimes. Which means you worked out hard. As long as it's not painful and just sore, you'll be fine.
Guys, I am trying to get past 1pl8 on the bench, but I can't do 1pl8 5x5. I always fail on the last two reps of the last set. Should I deload? Or switch to 3x5???
I'm gonna be going to a camping festival from next Wednesday - Sunday. I've been on a pretty hard cut for 2 months, but I'm gonna be on my feet and walking/dancing for pretty much those whole 4 days straight. Should I transition from cutting to maintenance over the next week to help my endurance, or will it not make a significant difference?
I'm gonna go back to cutting after the festival, of course
>>37571609
I know, I've experienced it a lot of times and know what it means, but I wanna know why is it especially painful on the second day after. On the first, third and so on the pain is fine or barely noticeable
>>37570794
4xF pushups
2xF chinups
2xF pullups
3 days a week
source:been there done that
>>37571954
won't get the body of his picture
assuming he's not a complete manlet, that's a body that benches 225 for reps
Favorite/best pull up bar?
Anons, I just finished HS Senior basketball a few weeks ago and I haven't really done anything since. Fast forward to today, and I'm just really tired, like lethargic for no reason. I did one of those 7 minute bodyweight exercises and I was extremely exhausting.
Is this how it feels to be out of shape? How can I get back into it? Can't go to the gym though.
When someone says they lift 2pl8s is that one plate per side or two plates per side?
>>37572038
3 plates. 2 on one side and 1 on the other. They say 2 because the off balance creates a more challenging lift.
I'm on starting strength, but I can't find the answer to this anywhere in the book so:
When on SS, do you increase the weight if you just barely got 5 reps for all your three sets (i.e. you were slow and about to blow your ears/asshole out)? What if you get all your reps but your form fucks up (e.g. one or two of your squat reps basically become Good Mornings)?
>>37554734
I've been having shin splints since the past 1.5 months. It's impossible for me to progress because my calves start to hurt and they feel weak and swole.
I tried to do squats today and I felt them, I cannot complete my 3x5 185 high bar squat session.
What can I do to progress?
Is this permanent?
How much rest should I take?
Can I do other leg exercises while I take a rest for shin splints?
This pain occurs, most often, when engaging from the bottom of a squat into the posit
I can do calf raises with no pain.
Should I avoid squat forever?
Can I get big legs without squats?
What are some suitable replacements for pull-ups or chin-ups if I am unable to them? I'm going to be starting the Sean10mm 5x5 beginner regiment.
I'm 310 pounds.
How can I stretch my legs, calves, hips, feet?
do any of you have a page or something I can read or watch?
>>37572038
1plate 135
2plate 225
3 315
>>37572700
it's hard to say how 'hard' youre talking about (depending on if youre being literal about blowing out). it's normal to be slow on the way up on your ending reps.
its a red flag that youre talking about failing squats before anything else. probably need to post form vids
>>37572856
jump up to the top and let yourself down with resistance. this is called a negative. do negatives until you can do a real chinup
note youre fat as fuck so this will probably take a couple months
I've been lifting for about 3 months now and recently thought of this.
Right now I'm on PPL and I gained 12lbs in 3 months, from 137lb to 151lb. If I keep doing PPL and adding weights according to linear progression, how long will I be able to keep gaining the weight for? Can I just linearly progress all the way to 180lbs? 190lbs? 200lbs? 210lbs?
At some point, my body is going to hit its physical limit and I'm going to plateau. Will I still be able to stimulate my body to grow larger in size but not necessarily in strength and keep gaining 1lb/week?
Pic is my goal body.
>>37573182
>the optimism of a new lifter
Kek..
>>37573182
yes you could if you are bulking clean if getting fat then youll have to hit a heavy cut phase and youll lose strength
How to best incorporate abs into PHUL?
Should I skip leg extensions and front squats if my quads are disproportionately stronger than my hams and glutes?
