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You are currently reading a thread in /fit/ - Fitness
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I'll start, I've been trying to cut lately and I am sticking to a 12 week lifting plan and doing 20-30 min of cardio after it. How much is enough? Usually I jog a couple laps around my campus or do 1000 meters of a rowing machine and 10-15 min of machine cycling.
Should I just quit the 12 week lifting plan and stick strictly to cardio?
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)?
>>37573053
IIRC if it becomes impossible to reach 5 reps/ have proper form you either deload or change to another program
>>37572489
cutting without lifting is a one way ticket to auswitzch mode
how many calories you burn during cardio depends on height and bodyweight
How many calories does boiled chicken breast have? And grilled?
Monday will be my first time doin compound exercises. Im doing stronglifts. Im goin to a gym where the free weight section is small. Could i just ask fellow gym goers for help? Im a complete n00b.
Also would me being a cross county runner effect me if i run on the off days?
Another thing, i got an exertion headache while doing pushups and never went to doc. Should i put off lifting wieghts until i go to doc?
>>37572489
noone cares what happened to the last one
my shoulders hurt when i do shoulder exercises
my shoulders hurt when i run
my shoulders are very flexible
my shoulders are weak
it pops grinds and feels like tendons are being crushed
what muscles are causing this tomfoolery and what are some exercises to fix whatever is going on here?
>>37574229
>Monday will be my first time doin compound exercises. Im doing stronglifts. Im goin to a gym where the free weight section is small. Could i just ask fellow gym goers for help? Im a complete n00b.
Just ask gym staff for form checks if they are available. Also, watch Rips videos on proper form for the lifts
https://www.youtube.com/watch?v=QhVC_AnZYYM
and related videos to feel a little more comfortable your first time
>Also would me being a cross county runner effect me if i run on the off days?
Make sure you are eating enough, cardio is completely fine.
>Another thing, i got an exertion headache while doing pushups and never went to doc. Should i put off lifting wieghts until i go to doc?
You're probably not going to get an exertion headache your first day of stronglifts since you are just lifting the bar. Definitely keep an eye on it and if it reoccurs contact a doctor.
How much bf% do you lose in 2 months if you eat 500 cal under and lift/cardio 3-4 times a week?
What advice can you give concerning diet for a guy with Type 2 dibeetus? My primary concern is obviously carbs. I am not overweight, somewhat active (standing job + gym).
Most dietary advice suggest that high carb diet is superior for fueling workouts and helping recovery, however I am kinda fucked in this regard. High carb meals don't really satiate me, nor do I feel energized.
Where can I read up on this topic?
sorry for posting a reddit link, but is this exercise possibly the greatest exercise known to man?
https://www.reddit.com/r/Fitness/comments/4o9952/form_check_and_advice_needed_walking_deadlifts/
https://www.youtube.com/watch?v=F8mWWT9UTU4&feature=youtu.be
i have a tub of creatine from 2011. is it still good
Is this a decent UL split?
U
3X5 Bench Press
2X10 Overhead Press
3X5 Weighted Pull-up
3X5 Bent-Over Row
2X10 Barbell Curl
L
3X5 Squat
2X5 Deadlift
2X10 Leg Curl
2X15 Calf Raise
2X10 Ab Roll-out
2X10 Cable Twist
ULxULxx
/fit/ halp
last week on thursday i got a stomach bug and had real nasty diarrhea and vomiting so i couldn't eat at all, completely fasted for a day, then ate about 1100 the next, and 1600 the day after that (back to my normal 3700 from then on)
I took from thursday to sunday off gym to recover, but since monday all my lifts have dropped by 5-10kg, is this a normal amount??
Lifts are pleb tier babbyweight but before they dropped:
OHP 35kg X5
Binch 50kg X5
Squat 65kg X5
Diddy 80kg X5
This week i couldn't even push out 5 decent sets of 45kg on bench, hardly even managed 1pl8 squat for my 3 sets of 5.
I'm eating the same amount of protein + calories as i was pre-sickness now, and still getting enough sleep.
>>37574271
Thanks dood
https://www.youtube.com/watch?v=6KqcrHEy1ik
could this kid be natty?
fits really warped my view on whats natty and whats not
>>37575113
>glutes hovering off the bench
Did he say 20 reps?
I counted ZZZZZZERO
100% natty.
Eric helms is the natty limit.
>>37574458
Seems worse than a heavy farmers carry, in all aspects.
You think i would lose my tits in 6 more weeks of cutting?
Ive lost a little over half a kilo a week for the last 10 weeks.
This is 66.4kg/145lbs at 178cm/5'10. read this part again...
I just dont know anymore, im losing weight, but i look no different from last month. Im not sure i can ever look lean even though im close to being literally """"underweight"""".
Do i just have to bulk anyway?
>>37574470
Yes.
>>37574476
Not really...
>>37574450
You can train in ketogenic diets.
Shit doesnt really matter.
You just might avoid high volume workouts
>>37574247
Ohp
>>37573624
Just calculate the calories in the raw meat, beo.
>>37574297
Depends on total weight, current bf%
How much cardio, etc.
Dont get too hung up on this stuff.
Use the mirror. Are you shredded yet? No? Keep cutting.
>>37575186
You have to cut a lot more to get rid of the fat.
If you are sick of cutting and a bit discouraged.. Take a break to eat at maintenance while focusing on progressing on the lifts.
You might get a kick out of
https://m.youtube.com/watch?v=k5bFy_WHYLI
https://m.youtube.com/watch?v=ud7CnPJcK6U
>>37574522
You are weak from being sick.
Your gains didnt disappea overnight
Calm down autismo
If I'm doing a vertical jump program like the Vertical Jump Development Bible, how do I incorporate upper body work?
>>37575244
By training the upper body, primarily
>>37574476
Not nearly enough volume and misses out loads of GOAT exercises.
Does anybody have that pic showing the difference between bodyfat stages for men and women.
So a man at 10% bf would look fatter than a girl at 10%.
>>37575304
> misses out loads of GOAT exercises.
For example? Don't want to do leg press or front squats at first because quads overpower hams and glutes. Dips? Skull-crushers?
>>37575335
>google: "body-fat visual chart."
>>37575335
Girls dont get to 10%, generally
>>37575304
>>37575341
Neither of you lift.
First dude, just do a proven novice routine like greyskull.
Unless you are an intermediate lifter, in which case, read practical programming for strength training, because you should not be this dumb (hence the presumption you are novice)
Volume was probably the only thing that wasnt an issu
I've lost a bit of fat from diet alone and am having a hard time getting past ~17%BF, so I just started SL because I kept hearing "muscle burns fat," or "with more muscle you'll be a fat burning machine!" QUESTION: how much muscle burns how much fat? Is there a rough formula of like
>X lbs of muscle adds 100 cal to your TDEE
Or something? Rough guesses? Because it looks like I'm not burning many calories by lifting alone. Thanks!
>>37572489
alright bros
this is it, I'm gonna ask her out
I just want to thank all of you magnificent bastards who helped me actually stop being a turboautist
wish me luck
>>37575238
>eat at maintanence
>progressing
...
He should eat over maintenance and put on some muscle. Doesn't matter how much weight he loses, those bitch tits will be easier to get rid of if they have some muscle to sit on.
>>37575403
Whenever I ask about advice regarding volume or anything the only answer I get is: "hur-dur DYEL" or "omg lol no one can be this dumb." Hell, you're the only person to even suggest some kind of literature.
Plus, last time i asked I took a proven and well-regarded routine- substituted one exercise- and suddenly everyone went "that is the most abominable thing I ever saw."
Originally I wanted to do RP5X5 phase 3:
2X10 Hyper-extensions
3X5 Front Squat
3X5 Back Squat
3X5 Bench Press
3X5 Bent-over Row
3X5 Deadlift
3X5 Military Press
3X5 Barbell Curl
3X5 Skullcrushers
3X20 Calf Raises
+2 warm-up sets on everything at 50%RM and 75%RM.
But I simply don't have the time for 3X2.5h, 4X1.5h would work much better for me.
Just got myself a 185 cm (6 feet) barbell. It looks kinda out of place in my apartment because I used much shorter ez bar up till now.
Did i dun goofed? Is extra length worth it? (compared to shorter straight bar, around 150 cm).
Is eatting too much sodium a serious problem when cutting?
The other day I ate a whole box of compliments buffalo wings (still under daily calories) on a cheat day and those things are chocked full of sodium. So much so that I gained back 4lb in water retention.
It went away but I'm still worried.
>tl;dr is gaining temporary water retention weight a bad thing and can it ruin my progress?
Ab workouts give me the shits. What do?
Pic related.
>>37573053
I'm pretty sure it's in the book, but whatever. Rip says you can even miss a rep and get say, 5/5/4 and you should still increase next time. If you miss two or more reps, repeat the weight.
>>37575450
Jesus. On the off chance this is not a troll, read the sticky, you mong.
>>37575661
Worth it for what? What are you planning on doing with it?
>>37576113
Shit before working out?
>>37576111
Fuck me, Pete
>>37576181
It happens the next day, like clockwork. I can't do abs if I have somewhere important to be the next day. They're starting to suffer.
Best squat variant with least amount of ankle dorsiflexion needed? Thinking box squats
>>37576205
Top kek mate. Honestly, I doubt it's because of abs work, but if you really think that is the reason, go to a doctor.
>>37576113
it's chrones m8
>>37576169
>Worth it for what? What are you planning on doing with it?
OHP, behind-the-neck press, cleans, etc.
I've been cutting for about 4 months, no strength lost but it has stopped going up for about 2 months.
Taking a diet break for 2 weeks as per Lyle McDonald's advice. Can I expect my lifts to go up a bit during these 2 weeks since I'll be eating at maintenance and not cutting?
>>37576279
I don't know man, it's such a weird, nonsensical question. Why did you even buy it if it's only ~30 cms longer? Any other reason? If not, you dun goofed.
No offense though, but based on your questions, I've got a looming suspicion that this wasn't the first time you fucked yourself over.
I'm going to start doing SS, should I get someone to spot for me when bench pressing? If so, how and who? I don't think I can get any of my friends to go to the gym with me.
>>37576367
Yes.
>>37576389
Not really necessary. You'll start out with lower weights anyway, sou if you fail, worst case scenario is, you'll roll it off of yourself.
With time, you'll have enough experience to tell whether or not you'll be able to finish a rep even before starting it.
>>37576421
Thanks.
>>37572489
yolo
>>37576233
Any ideas guys? Are box squats even worthwhile?
What can i do about my skin? Working out makes me break out when I normally never do, and I'm developing stretch marks as well.
>>37576376
>Why did you even buy it if it's only ~30 cms longer? Any other reason?
I needed the straight bar and I choose the longer one because it seemed to me it would be more versatile (more grip positions). Other than that, no other reasons really.
Yea, I'm a noob obviously.
I do limber 11 for lower body mobility. What should I do for shoulder, rotator cuff and wrist mobility?
How exactly do you use fish oil? I have no fucking clue
>>37576551
Oh, so you didn't have the 1.5m straight bar already? That changes things. Yeah, then the 185 cm one was probably better.
You're on the internet, you can easily cure being a noob. Read the sticky and the ss.fitness website.
How do I get rid of circles, shadows or however you call them, under my eyes? I get enough sleep already, but there must be some other tricks. Any tips guys?
>>37572489
Opinions on lee haywards 12 week program.
How much volume should I be lifting?
How do incomplete proteins factor into protein synthesis?
Does anyone's forearms gets blasted when doing jump ropes? I figure cause of the wrist twirling but it feels like a exercise for the forearms. Anyone else gets this?
Whenever someone says they do a PPL routine, do they create their own or is there some established routine out there?
>>37576638
you swallow them... they're pills...
>>37576640
>Yeah, then the 185 cm one was probably better
Thought so but wasn't sure. Anyways, thanks for the replies.
This probably gets asked a lot, but I've been doing SL for quite a while, and have shit all arm/bicep development. Can anybody recommend a solution to this? The blog recommends chin ups but are they really enough? Is curling on the day you do rows a bad or good idea?
>>37576722
I'm doing ICF 5x5 for the summer and it has you doing incline DB curls when you row on the 10% lighter row days. Haven't had any problems.
>>37576681
Nope.
Can anyone comment or critique my routine? I've been getting great results and really feel the burn with it, but I'm looking to see if I'm missing anything. Its a PPL modified.
Keep in mind I'm frauding, so systemtic stress or too much exercises isnt really a key issue.
PUSH -
Flatbed dumbell press 3x10
Inclined press, 3x10
Decline press, 3x10
Dips 3x10
Pec Flyes 3x8
Lateral raises 3x20
Front DB raises, 3x15-20
Rear Delt Flyes 3x10
Shoulder press 3x8-12
Tricep pulldowns 3x12
tricep extensions 3x12
PULL
Bicep isolation preacher curls, 3x12
Barbell curls, 3x10
Reverse bb curl, 3x10
Hammer Curls 3x10
Pull ups(wide grip) 3x12
Lat pulldowns (cable) 3x8
Cable rows 3x8
Face pulls 3x12
Latpull down machine (can do more weight) 3x10
Diddly 1x7
If I'm still feeling good I'll kick 3x10 chin ups out of the bucket
Legs -
Back squats 3x8
Front squats 3x8
Leg press 3x12
Wide stanced leg press 3x8
Calf raises 3x15
Leg curls 3x8
Leg extensions 3x8
Romanian Deadlifts (lightweight baby) 3x5
And i'll do those weird ass leg ass machine too, if i dont feel embarrassed
This is my routine on a PPLPPLR.
Am i missing any groups? Any low stress on a particular muscle? I dont see myself lacking anywhere except maybe calves. I feel like I could do more for rear delts by looking at this.
If anyone ask why so much emphasis on chest, I'm a bit lacking rn.
rate my overhead mobility.
what else can I do to improve it:
>dislocates (both with band and stick)
>overhead shoulder stretch
>lat stretching and foam rolling
>pec stretching and foam rolling
>thoracic mobility and foam rolling
Been doing all this before and after training and on rest days, but I haven't really seen much improvement.
Lifting for 3 months still skinnyfat around 18% bf. I'm currently cutting on a 30% at 1600kcal a day deficit IF and IIFYM with 30% protein (120g), 35% carbs (140g) and 35% fat (62g).
Should I cut out sugars out of my daily calories. Mostly lactose and sucrose (I don't like fruit). I usually eat at least 20g of sugar a day and I've had days where I made some cheat meals fit my macros and ended up eating 50g of sugar in a single day. Right now I've got no issues with weight loss or strength gains (only stalling at OHP) but I'm just wondering if I could do it more effectively by minimizing sugar intake or does it make no difference?
>>37577489
calories are calories.
from an overall health perspective it makes sense to minimize sugar intake though.
Does anyone have any experience with bulimia? Last night i realized i had it and that its probably not too healthy (i dont force myself to puke, i just either fast or go back to my diet the next day). Is there any treatment for it?
>>37577616
Strict eating routine. Don't make excuses for yourself.
>>37572489
My muscles just fucking stop working so often.
I'll bench press, or preacher curl, or some other upper body/arm workout, and around my 10th rep, I just can't go on. It's not exhaustion, it's not pain, my muscles just "lock" and prevent further lifts.
The other 9 reps beforehand are done wonderfully with no resistance. It's like I just shut down. I don't even struggle, my muscles just stop.
I know this is a problem because of a few things:
1) This'll happen even on my first fucking workout of the day. Out of nowhere my muscles will just start quivering and become too tired to do anything else, but I'll be fine and wanting to do more.
2) I don't feel sore or like any repair is happening the day after. I just look a bit puffed but my muscles continue to quiver.
Please help me out, I've been benching a shitty 75lb for over a year straight, and if I even TRY to bump up to 80, my muscles "shut down" as I've mentioned. It's embarrassing.
I messed up one of my knees with some bad squat form and haven't done squats for 3 days now and my knee feels like it's getting worse every day and is making horrible popping sounds when I bend it too much without distributing my weight correctly.
Is there any chance that getting back to some very light weight proper-form squats will actually help my knee recover? Or should I just stay off until it feels better?
If I do intermittent fasting skipping breakfast, will I die working out in the morning?
How much is safe to do, taking into account I'm not a fatass but have 30 BMI? I'm just starting the Couch to 5K program
>>37577817
>not a fatass
What's your bf%?
If I skip breakfast I usually work out in the evening since I feel stronger after a meal.
>>37577746
See a doctor
>>37577853
... No idea. I'm 180cm tall and weigh 86kg. Total DYEL obviously, can't do a pullup (yet!)
>>37577878
So you have very little muscle mass and a bmi of 30.
Mate you're at least chubby
>>37577869
Figured that that might be the real answer.
>>37577898
Yeah, I guess I'm used to thinking in murikan terms.
W-will I die if I jog in the mornings after a glass of water? The plan is to keep calories on maintenance
>>37577918
You might feel like shit, you might not.
I can't stand it but I have friends who run before breakfast
>>37577703
Visit a doctor, brah.
>>37577918
>this fat
>calories at maintainance
No, cut until you can see your abs then you can start a slow bulk increasing 100kcal every week. until you reach 100kcal over maintainance.
>>37578057
I thought undermaintenance on fasting would wreck me. I'll go with that, thanks senpai
I'm trying to cut down for boxing by doing IF but I don't want to burn too much muscle. The boxing workout is a lot more cardio so I thought I'd supplement it with lifting 3 days a week to maintain muscle, but doing it that often leaves me too sore to fight some days.
I'm wondering if anyone knows if there's less taxing methods of maintaining muscle or if I could maintain while lifting once a week or something?
I'm currently cutting from 224- 200 because I want my BMI down but I have a stupid question.
How can I avoid going into skelly mode while at the same time losing weight?
I need to get from 22% BMI down to 15% and the only thing I can think of is to begin cardio/stick to my 12 week workout schedule.
If I do all this and eat at a deficit of 800-1000 calories will I still retain my muscles?
>>37578223
Depends on your diet, your workout, and a a little bit on your genetics. But generally, if you cut at a 1000kcal deficit, then yes, you will lose lean body mass.
>>37578078
Nah, aside from cardio, it's one of the best ways to lose adipose tissue. Fasting puts your body in a natural state where it needs to run off of fat. Not like our ancestors were able to eat shit they wanted to all day.
Again do it until you'll be able to see your abs because 1. that will be a huge motivation even if you'll seem small at first and 2. you will never have to go on a long cut ever again after you reach 10-12% bf and don't go past 15% even when bulking.
>>37578223
>800-1000 calories
Why so much? Or are you going to scale that back as you get smaller?
>>37578223
If you're a complete beginner: Yes. You can probably still get noobgains and maintain them mostly for around 3-6 months even on a cut when you have that high amount of fat available.
Everytime I try to do side planks I feel pain on my elbow and shoulder, even if I use extra cushioning. what do?
>>37577616
You mean binge-eating disorder? Bulimia is if you puke it out.
It happens to a lot of lifters. It's natural to stuff yourself after long periods of dieting, the mind just breaks under pressure and you go all out. You have to control yourself.
Implement weekly carb refeeds, allow yourself more "cheat" meals, take a week or two break from cutting every 8-12 weeks.
I'm looking to buy some gymnastic rings for bodyweight exercises. Which material is the best? Wood or rubber?
>>37578490
Your shoulders are fucked.
>>37578585
Rubber or ABS plastic stuff. Inverted shrugs are literally GOAT breh
>>37578393
I was going to scale back to a 500~ cal deficit as I started to lose weight
>>37578278
So what would u recommend my deficit be at if I want to lose weight And maintain muscle mass?
Does someone have an explanation for why flys and dumbell pullover just don't feel like they exhaust your chest, even if you take them to failure. How effective are these exercices ?
How can one train grip strength ? forearm isolation ?
I've read in a thread yesterday that when binge-eating, the body cannot absorb all calories and the food is pushed out of your body before all nutrients are absorbed. Should I pay this any mind when counting calories daily, say I eat an entire pizza ? inb4 Chad
How do you guys hit your quad sweep?
there are a few pictures of a 10/10 arab maybe iranian girl, who had medium length dark hair, big eyes, and was thick. Im sure you know what im referring to. Pls help me find her name/more pics
>>37576376
took me a second to realise that image was shooped
Why can I squat 3pl8 for 5 reps but only diddy 3pl8 for one rep? I train both twice a week
>>37579045
Is grip strength an issue?
>>37579164
>>37579045
It is the limiting factor for me
Mind answering this ? >>37578773
>>37578773
Farmer's walks.
>>37578659
... You yourself wrote that you planned to scale back to 500 "as you started to lose weight", whatever that might mean. If you start with a 1000 deficit, have your diet and workout in order, then you might actually go a few weeks without losing significant amount of muscle, seeing how you're at 22% bf, but the sooner you make the change to 500, the more confident I would be in saying that you won't lose muscle.
>>37578778
Are you asking whether or not you can binge-eat an entire pizza without consequences? Because I think you know what the answer to that question would be.
>>37579034
I'm the one that posted it. Which part is shooped?
>>37579045
Without videos, we will most likely not be able to answer that question, but yeah >>37579164
might be on to something.
Are body fat scales (bioelectrical impedance analysis) accurate?
>>37579164
I can't really tell. Should I try straps?
>>37579586
If you can't tell, it's probably not the grip.
I mean I can always tell if shit be slippin'.
Will jump squats fuck my knees up?
When do you flex your glutes in the push press? If I flex before bending my knees, my butt tucks under me a bit. Is that okay?
why is it more acceptable to be fat than to be a skeleton? Why to skeles get shit on so much more often?
>>37579924
They're generally more autistic, at least the ones on here. Although it's much better to be skelly than obese.
>>37576111
Kill me, pete
How do you safely fail a front squat with crossed grip? (no squat rack obviously).
>Go from 198 to 194lbs overnight
>My scale's bf% measurement just barely has me at 19.9% from 20.5%
My muscle mass percentage also increased. I dont get how my body fat percentage would hardly move over 4 pounds.
>Water weight
But really? All four pounds was water weight?
does anyone else have back dimples like pic related? I'm a guy BTW.
is there a way to get rid of them
Can I cut my TDEE down to half and cut really quickly or will it just fuck me up?
Im 5'8 168lb looking to cut to 145
>>37580331
I have them as well. Don't think there's any way to get rid of them, not that I really care though.
>>37579407
No I'm currently bulking and I have the occasional pizza for the convenience of calorie density. But do I need to space it out to absorb it all ?
>>37580331
Some people find those hot, Anon.
>>37579684
bump
>>37580331
those are gay AF pham u might aswell become a homo
>>37580335
it will fuck you up. How is this even a question?
>>37580399
No need to space out anything. That's pure broscience.
>>37580145
Bump
>>37579336
farmers walks,
wrist curls are kind of not really optimal for me but some people swear on them- just make them higher volume like calves,
you can use grip trainers - just don't overdo it, treat it like any other exercise,
wringing out rags during a summer job did wonders for my grip.
>>37580432
gf likes them. I think they're too feminine. as seen here >>37580452 so do other people. they go away a tiny bit when I bulk but then come back stronger with a cut.
>>37580145
Scales with bf% indicators are notoriously unreliable in that regard.
>But really? All four pounds was water weight?
You lose more than you'd think trough the moisture in your breath, there's sweating, plus the carbon in the carbon oxide from your breath has non-negligible weight, maybe you take a piss before measuring yourself. Four pounds seems a little much (unless you live in a hot place) but it could very well be. That's why you're supposed to weigh yourself at the same time each day.
>>37580813
Thanks m8. I usually weigh myself when I wake up and about when I go to bed.
The morning before I weighed about 196, so that's still 2 lbs. I just hope that my scales bf measurements are just busted. I reeeeally hope its fat and water, just nkt muscle
And yes I live in the deep South.
>>37579684
>>37580442
Anyone?
>>37579965
Part of the reason the cross grip is not preferred is because it's so much harder to fail safely than the rack grip. I think the best you can do, depending on where you're failing, is to try and shoot your hips back as you pull your elbows back to your ribs, hoping you can get your knees out of the way in time as you drop the bar.
>>37580927
>And yes I live in the deep South.
Well, that explains it.
The bf% indicator is always busted- it shows different results depending on hydration, air moisture, fabric you wear while measuring yourself etc. No need to obsess over it. As long as your lifts are progressing - you're all right. If you can avoid it, stop measuring yourself twice a day - hell - everyday is unnecessary unless you're an elite lifter.
And even if were on a stringent cut that ends up costing you a bit of muscle- it's very easy to gain back since the cell structure and metabolic adaptations remain pretty constant over weeks and months.
Which calorie estimator is better: Scooby's or MyFitnessPal?
Should I cut or bulk first, I'm pretty much new. I want a six pack. I'm not fat (or even skinny fat), but I can't see a six pack.
>>37581322
post body
>>37581322
cutting is for closers
>>37581247
your bathroom scale and a set of body fat calipers
>>37581352
Ignore the shitty sunburn, just got back from vacation
If I started a 5*5, probably the Texas program, would I still have an aesthetic build if I throw in an ab routine at the end. Trying to increase overall strength without losing aesthetic.
>>37581379
I asked for the better of the two not the best.
Answering the question is not the same as comprehending it.
>>37581462
bulk. after one hard bulk you should have plenty of muscle to cut nicely afterward.
>>37581537
And how long is "one hard bulk"
>>37581534
Scooby offers 4-5 and explanations of each iirc and MFP offers some random shite that gets messed up the moment you tell it you want to lose weight quickly.
If you're looking to lose weight then check out scooby's site, set it to mifflin-st.jeorge, desk job, and subtract 500. And recalculate every 5 lbs or so.
>>37581566
depends on your goals.
>>37581608
Ok thanks
>>37581595
Thanks mate
stick to it brah. on my 2nd month of ICF on a cut and it's going pretty well for me, no cardio, only nutrition
Will yoga make me flexible if I do it religiously?
I love how weight lifting and watching what i eat has given me this feeling of control over my body. And now I want to be flexible too, I'm just looking for the best way to achieve that.
>>37581838
Yeah. Most yoga isn't quite the ideal flexibility work out. Mostly I think it goes a little too far in the "everybody should be contortionists" direction. But it's easily available training and a lot better than doing nothing.
i'm 178cm-67kg, i think i'm near %14-15 bodyfat because i can't see my abs.
my question is what the fuck should i do? some people say you should cut till you see your abs then bulk again. i really don't seem like a working out person in my casual clothes, i mean i don't have abs but i don't have that big arms that comes with bulking neither. even though i work my ass off i don't have anything, i just stucked in between.
what the fuck should i do anons
Are weighed squat jumps bad for your knees?
>>37581857
Twunk contortionist is my aesthetic. Perfect
>>37581892
Check your macros and your routine brah. You're only gonna make them big gains when you're bulking.
Planning on heading back to the gym, looking for a decent body weight exercise routine that I can do 5 times a week on top of 45 mins of running, also looking for some exercises to bulk out my forearms a bit, advice?
>>37581910
Yes.
I've started doing sl 5x5, but I think I strained my back doing squats then ohp the other week. Combination of bad form, tired, and lack of flexibility. It's beginning to feel fine, but i'm taking it easy just doing a bit of cardio and upper body machines at low weights. Does that sound ok? My backs not hurting it's just kinda stiff, and aches a bit sometimes.
Is there a nice simple set of stretches that I can do each day to improve y flexibility for squats? Hoping to avoid more injuries.
Does pilates help for weight lifting?
>>37581986
>I want to bulk but I want to do the things that make bulking harder
Kill yourself.
>>37582005
Calm down champ, not need to get upset. What would you suggest then? Scrap body weight exercises entirely in favor of resistance traing or some shit?
Hey /fit/ why is alcohol so bad for ya? I hear its referee to as poison on the board why is that?
What's a good website where I can get reliable and well informed information on lifting? bodybuilding.com? any preferred sites?
Is it a good idea to do arms+core-only-training with both knee and shoulder injured?
I'm still a total DYEL but this shit disallows me from doing literally anything else, even cardio (and I just need any physical activity). What calorie surplus should I maintain if I did this 4 times a week?
Arms:
Skullcrushers 4x8
Barbell curls 4x8
Dumbbell triceps extension 3x8
Hammer curls 3x8
Some additional forearms stuff maybe
Core:
Russian twist with plate 4x10
Side bends 4x8
Weighted plank 3x1min
xAxCxAC
Also please don't ask about the cause of injuries, it's a long story. The shoulder injury is not that severe but takes a lot of time to heal.
probably a stupid question
what is the benefit of rest days?
My right wrist has been hurting a lot due to exercise and work, i've taken some days and even a week off gym to heal, but i keep getting this sharp pain, it's been a while, what do?
>>37582137
Most alcohol has a lot of calories.
Ergo if you're cutting it isn't good.
While cutting, how much cardio is enough?
I plan to run 10 minutes every morning and another 15 minutes on days I don't lift
Is this enough?
>>37579407
i appreciate your advice anon. You're the man now dog
>>37582137
Look up the impact of alcohol on muscle protein synthesis. Alcohol is poison for your body, technically.
I get pain in my shoulders (usually just one) when I do rope tricep pulldowns, what are other decent tricep accessories? Skullcrushers with ez bar can be awkward without a spot and with a dumbbell is getting kind of awkward as I use bigger weights.
Do quad doms ever get any less annoying? My squat is super behind because I was lazy and now that I've started doing it the soreness is a huge pain in the ass compared to any other compound.
I'm fresh to lifting, I've been doing a full body strength 5x5 routine for 2 weeks. So far I've been adding weight every set, and increasing final weight every workout. So for let's say squat, I'll do
5x20kg,
5x25,
5x30,
5x35,
5x42,5
And next workout I'll do 5x45kg on my final set. Is it better to do like two-three warmup sets and then bang out 5 sets at current max weight, or should I stick with my current plan?
What is the ideal set/rep ratio for things like strength, endurance and hypertrophy?
Also is it recommended to do only one type of training for a session or is it okay to mix it up with some strength and endurance?
Can someone please post the dumbbell routine image?
>>37582343
An incredibly stupid question.
Your muscles dont grow when you train. Training is just stressing the system, to induce an adaptive response.
It is this adaptive response (i.e. Recovery from the stress) that is responsible for strength increases and muscle growth.
Simply put. Muscles grow when you rest and recover.
Training 3x a week is optimal for natties.
Train too frequently, and the muscles are too fatigued to produce enough force to i duce an adequate shock to the system - if you cannot progressively overload the muscles, you will not get growth, if you are too fatigued to lift enough to progressively overload, you will get stuck in a rut (increasing fatigue without increasing muscle growth or strength or strength endurance)
Train too infrequently, and your muscles will grow at a slower rate.
Muscles generally grow for 24-48 hours, sometimes as long as 72 after training.
So training every 48-72 hours is ideal, if you have adequate recovery (which, if you have an established frequency, becomes dependent on training intensity and training volume)
Tl;dr: since you have no idea wtf you are doing, try a novice routine like greyskull lp, reg parks 5x5 or SS
SL is a meme, and ICF is even worse
>>37583247
Nogainsweremade.jpg
>>37581892
Cut to 8-10%
Lean bulk back to 15%
Rinse and repeat until you are natty limit.
There's a small popping sensation in my back when I do vacuums. It feels kind of good actually, but is this a bad thing?
>>37583103
https://m.youtube.com/watch?v=bRevyyFM82w
Vid and pic should answer your question directly.
If this is really a large concern for you, consider following a linear progression novice program (ss, greyskull, reg parks. Just not SL or ICF) and replace 3x5 work sets with
1x4-6
1x6-8
1x8-10
Or
2x4-6
1x6-8
Or
2x4-6
2x8-10
how do people bulk at like 4000+ calories without getting really fat?
>>37583446
Having a tdee of ~3700kcal
>>37583470
do you/they do cardio a lot or where does the difference come from?
>>37583509
Lifting, cardio, lots of lean mass, not being a manlet
>>37583330
Why would SL and ICF be bad routines? I've heard nothing but good things about them.
60kg low bar squat
60kg bench
40kg ohp
80kg diddly
55kg row
All for 5x5
Are my lift weight ratios ok or are they fucked up ?
>>37583437
So from what I see in this picture, hypertrophy will happen if I just do strength training.
My back pops during vacuums. Should I be worried?
What order do you guys do your lifts in?
I've been starting with bench/overhead press, then pullups, then squats, then deadlifts, but recently it's occurred to me that it might be smarter to do the heavier lifts first.
I am following a PPLRPPLR split and I would like to focus more on increasing my pull ups, so can I do negatives on both pull and leg days such that there is 1 rest day between them? Or will that lead to overtraining?
>>37584171
Always compounds before accessories.
probably not much help can be given until I get a form check from a video, but does anyone know what can cause a sharp pain in my groin/inner thigh on my left side when squatting on heavier sets? it almost feels like I've pulled it sometimes for several days.
>>37583643
They are ok. Your squat should normally be higher than your bench, but at lighter weights many people have the same weights in both.
GuysI 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, 5/5/5/5/3. Should I deload? Or switch to 3x5???
>>37584299
This happens to me, but I tore my sartorius in a cross country race so I might be a different situation. I read and was told it was due to leaning forward in the squat and not using your hips so you're placing more stress on your hip flexors. It can also be due to weak glutes, I read somewhere.
Sometimes I'm really bored and want to go to the gym twice. I just started less than a week ago. Good idea or nah?
>>37584338
nope, let your muscles rest. if you're really bored do some cardio, but avoid lifting 2x a day.
Can I claim to be a woman trapped in a man's body that wants to begin transitioning to become a male?
I want legal test and growth hormone.
Whenever i squat, onc i pus upwards my body/spine leans to the left side a bit, how do i fix this?
Do I just stay on the same weight until my spine doesn't lean to the left anymore, or what?
It feel like my left leg is weaker which causes my spine to tilt to the left when pushing upwards
Give it to me str8 which is better, treadmill or trail?
I'm trying to get on a schedule where I lift in the morning and jog/spring later in the day.
How much time do I need to give myself between lifts and cardio to minimize my risk of injury?
>>37584792
trail
How long does the "anabolic window" last for consuming calories to increase strength/mass for next workout?
hit a bench PR last night and want to get another one next week. want to make sure i'm eating enough. i'll be around 3.5k calories tonight, does it make sense for me to eat a lot tomorrow as well, or is there less of an impact >24 hours after lifting?
>>37585318
It is a meme.
Spiking your insulin within 2 hours ormso post workout actually reduces the elevated levels of test and gh you have after a workout.
To maximize your test, consume all the nutrients you need pre workout, then after 2 hours of an intense workout (no upper body lightweight shit, fullbody heavy lifts like deadlift, squat, hip thrust, etc) drink enough alcohol (preferably pure vodka or something similar) to get a BAC of ~.08
http://www.ncbi.nlm.nih.gov/pubmed/23470309
Enjoy the natty steroids
>>37583650
Correct.
Remember volume is setsxrepsxload
So an increase in weight is an increase in volume
https://m.youtube.com/watch?v=d9SQ97rfyO4 (Short version)
https://m.youtube.com/watch?v=Dl8v6frDJHc (Detailed version)
As your linear progression stalls, it becomes much more effective to progressively overload the muscle with sets and reps, as well as load.
Whereas a novice can keep increasing load so fast, it essentially maximizes prog. overload... I.e. Noobgains
Also, take note that people working with their 28RM had no hypertrophy, with the same volume as the other two groups.
Stick to 15 rep or other.
When the weight gets too light, the first 7 or more reps dont even cause metabolic damage, or stimulate growth, or really shock the muscle in any way (how many bicep curls with a pencil does ot take to grow?)
>>37584792
Neither
https://www.t-nation.com/training/the-best-damn-cardio-article-period
Joe rogan with his kettlememes is getting a more effective cardio than your aerobic nonsense.
I recommend barbell complexes.
Burpees or sprinting works.
Just get anaerobic, motherfucker.
The exception is walking, which is not cardio, it is being an active hooman bean.
Walking and sprints and barbell complexes = GOAT for an incredible physique, as well as heart health (health goes hand in hand with aesthetics, if you natty)
>>37584769
Unilateral exercise like pistol squats.
I cant do them without dumbbells to counter balance me, so dont assume you are too weak for them.
Light 15lbs should be enough
>>37584317
If you get the first set, and fail a later set, you did not rest long enough between sets.
Add weight, and go for 5 reps.
Dont be afraid to rest 10 minutes
>>37583533
They are ss with
-stupid volume that literally has to be removed midway through the program to maintain progression, and has precisely zero benefits
-superfluous exercises, that do more harm than good (i am referencing ICF here)
Literally just sub par modifications of ss.
Greyskull and ss are preferable in essentially all regards
How many exercises for each muscle do you guys do?
>>37572489
Will waking up in the middle of the night to eat 250- 500 calories fuck up my sleep and gains?
I have to eat 3700 calories a day, I only have 30 total minutes during work that I can eat, and I'm running out of time in the day to eat
>>37572489
Yo /fit/, I'm weak as fuck and I've just started working out for the first time in a long while, just doing basic dumbbell exercises at home for now. Quick dumb question, when I do curls pf any kind or dumbbell presses, I find that because my right hand is so much stronger than my left naturally (just because I use it so much more day to day), I can do about 3 more reps with my right than with my left.
Should I do just the amount of reps my left can handle so that it eventually catches up to my right and they become about equal (hopefully)? Or should I go ahead and finish the set doing just my right side because I'm not working it out properly?
>>37585928
If you wake up in between sleep cycles theoretically yes.
That shit is i possible to do consistently.
You cant snack on beef jerky at work or some shit?
>>37585827
Follow a novice program, you dingus.
Unless you are intermediate, in which case follow a ppl with like 12-15 sets per training day, and also read practical programming
>>37585990
no I work in a food factory so I can't eat or drink anything besides water. I get in 1000 calories when I wake up, 1000 or less at work, so then I end up staying up until 3 or 4 in the morning eating 1700 calories
the only solution is waking up early or eating faster I guess
>>37576692
Fitsticky.com
It is for intermediate lifters.
Novice lifters can progress each training session, so weekly progression is extremely sub optimal.
Try greyskull if novice.
Or ss or reg parks 5x5
>>37586019
Well make a post dinner shake of 3 scoop protein, a couple banana, ice cream, milk, all the peanut butter, cocoa powder, cinnamon, whatever the fuck it takes to get 2,000kcalmdown your gullet.
Watch matt stonie and furious pete vids for motivation
>coming back from working out after a year off
>weak as fuck
>can't do what I used to
Should I do a basic begginer routine or stick to a split? I feel really bummed about having to take a step backwards, but I'll do it if I have to.
I had to take a year off because of microfracture surgery. I'm feeling kinda iffy on squats, and might replace it with a leg press.
>>37585945
Do the same amount of reps (so max your left side) until your strength is symmetric
>>37586173
Deffo novice program, to get yourself back to an intermediate level
>>37576565
Seconding this question. What's a good upper-body warmup/dynamic stretching routine?
>>37586291
awesome, cheers anon
>>37586173
Consider a program with built-in rep maxes like Greyskull LP or 5/3/1. That way, lower weights will be a lot less demotivating as you'll be hitting much higher reps and volume than before.
So I'm going to start working out but I don't see any attention on abs/core for these begginer routines. Why is that? Would it effect me negatively if I added some in there?
>>37586450
Some people dont need diect ab training.
Others do.
I got blocky abs just from overhead work, swuats and deads
Push press is GOAT for abs, overhead squat is amazing too.
But those are better reserved for when you are intermediate
https://m.youtube.com/watch?v=MpnaRG8i-o4
Seems painful to ask, but how much is "one plate" when lifting?
I'd always assumed it was 25kg (which is 55 pounds) but seen a lot of talk on here that suggests one plate is 20kg (44 pounds).
What's the official line here? Because if it's 20kg, my lifts have just all increased nicely on the 1/2/3/4 scale.
How do I fix symmetry issues? My left pec is currently smaller than my right
Do I just do low weight/high reps focusing on form? Some bodyweight thrown in there maybe? Help /fit/
What is the 1/2/3/4 equivalent for a girl?
5'3 125lbs if that matters. Just wanna be strong but hopefully not too fat too
>>37586608
One plate refers to the 20kg plate.eg. 2 plates is 100kg, 3 is 140kg.
Read the sticky and just got the SS book.
I was wondering how weight increases work with SS especially if you deadlift once a week and squat twice.
Won't the squat increase twice as fast?
>>37586674
https://symmetricstrength.com/standards#/
>>37586619
Switch to dumbbell only for a bit, stick to programmed set and rep ranges
>>37586829
In SS, you deadlift every session to start with. It only goes to alternating between power cleans and deadlifts once deadlifting every session starts to be too much.
After that, you generally just make larger jumps on your deadlift.
Started SS three motnhes ago.
Been really busy recently, I don't have time for real meals and as a result i'm not getting enough protien.
I've been web-searcing protien powder and it's all intimidating, so many types of Whey.. I have no idea what to get.
What's a good protien powder for cutting? Thanks, in advance.
Is wearing running shoes to the gym that bad?
What are the signs of exercising too much? I did cardio last night, DL/Squats/OHP this morning, and still feel like I could do another round of cardio tonight, what could go wrong?
>>37586866
Labdoor.com to review peotein.
I personally like the sixstar stuff with the creatine mixed in, as it is
-the cheapest stuff at walmart (same price as body fortress)
-highish quality (as far as complete protein, rather than amino spiked bs -only problem is the toxic additives)
-comes with added bcaas (so per "30g" serving, your actually getting 39.5g aminos, including creatine and bcaas)
-i like the taste
>>37587443
First comes over reaching, where your lifts stall, or even regress.
If you continually train with high intesnity even after over reaching, you will get over trained where your dick breaks and your nervous system starts acting fucky.
Few people overtrain, though most regard over reaching as "overtraining". Which, while technically untrue, is a practical perspective (just semantics which terms you use, really)
>>37587486
wow myprotein is really good. No more ON shills?
>>37587434
Yes.
Worse, even.
>>37587501
>ON shills
Shhh, don't summon them
>>37586866
If you live in yurop, myprotein.com, flavorless impact whey. If not, I've no idea.
How do you not have time for real meals?
>>37587434
Depends. If you want to do compound barbell exercises (squat, deadlift, ohp). It's bad because the soles (especially at the heels) are too soft and 'give', when you move around heavy weights, compromising your stability and lowering the amount of weight you can safely handle. The solution is either lifting shoes(especially for squats), or just any shoe with incompressible soles(better for deadlifts than lifting shoes, because you want to be closer to the ground).
How many miles ran per week would be considered a moderate/healthy amount of cardio
What would 1 miles a day be considered?
Is this program gud or no gud
A:
5x5 Squats
5x5 OHP
1x5 Deadlift
3x8 chimps
AxAxAxx
I'm trying to improve my weakest lifts.
should i shower and get ready then sleep
or just sleep
i'm tired senpaitachi
What is this machine at the gym and how do I use it
>>37587583
Only do deadlifts once a week, unless you want to take a trip to snap city
>>37587656
So diddly in middle of the week only?
Hey /fit/ i can't back squat (low or high bar) without feeling that i fall over forward and i can't break parallel.
Tried front squat for the first time today and can squat just fine doing that.
Always thought my tight hip flexors were the problem or is it something in my lower back?
>>37587486
>>37587532
Thanks, guys! I think i'll go for the Myprotien.
I'm just struggling to get enough protien. I have enough real meals and I try to keep them as heathly as possible but it's really hard because I am now with a very stressful schedule.
base of index finger on one hand is a little swollen and looks like it has a bruise on one side. There's also a lump under the skin there that is tender. Right in between the two joints. No pain to move the finger, but this is hurting a bit deadlifting. What the hell is it?
Are Choc Mint and Cookies and Cream decent brotein flavors? I'm talking the ones from Bulk Nutrients ideally. Also what about strawberry?
How much water is too much water?
I'm 6'2 185 and I drink a little over 2 gallons a day. Some people have been saying that I drink too much, but I assume thats just what normies say. I always thought that closer too 5 gallons a day would be too much.
