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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Friendly reminder to read the sticky for those "How do I make gains"-tier questions.
Previous thread: >>37831064
>>37845542
pls response
If im going bald. How do I learn to live with that fact?
Anyone have any experience/advice overcoming social anxiety?
I think my case is really mild, but I'm finally ready to take the first steps to becoming a real human bean. Just an FYI, I haven't made a friend or chatted up a grill in over 6 years.
I read the sticky and am going to start the SL 5x5 program. I want to implement 2 days of cardio into my overall routine. I understand that I should have at least one day of rest in between workouts for SL, but does that mean no exercise whatsoever, or just no lifting?
>>37845706
It means no lifting. As long as you eat at a caloric surplus and your cardio isn't super extreme or something you should be fine. I always do cardio on off days
>>37845706
no lifting
do light cardio if you want
How do I fix buttwink when squatting? My form is fine(I think) until I hit parallel, then as soon as I go futher down my ass flutters down like an eyelash flap. Is this a flexibility issue or core strength or what?
Does anyone have any recommendations for a scale? I want one that's accurate to the first decimal... wrestling scales were a bit out of my price range
please try not to bash me on this... can anyone educate me if this will work?
i am 75kg and 178cm, i have an average body, i want to get toned/shredded, but i fucking hate the diet and calorie BS, reading on these topics i have devised this plan:
do you think it will work?
>starve myself (easy, really) until i have the most minimum fat % while training like crazy over that period to prepare my body
>once lowest fat % apply GOMAD diet continuing my intense workouts
>stop GOMAD when ever i find i am gaining fat until i burn it all
>then continue GOMAD and workout
and repeat this cycle
>the goal of this is to always have my body at minimum fat % as possible (staying toned/shredded) while working out
replace going ultra math science "it works cuz itz numberz" way
>>37845771
don't go so low. you reached the limit of your hip flexion and continued to go lower so the movement had to come from somewhere. this place is your low back.
>>37845771
Some people's asses just flutter, but they make squat plugs specifically to help deal with that
>>37845780
what is your price range?
>>37845785
You're retarded.
Bulk until you hit at least 1/2/3/4 and then deficit your caloric intake by 200-300 calories while continuing your routine.
You will be juicy as fuck.
>>37845817
so reverse the order? bulk first and burn later?
seems i actually am retarded lol thank you anon
but what is 1/2/3/4?
>>37845869
Its how many scoops you take
>>37845636
>Anyone have any experience/advice overcoming social anxiety?
You just have to do it.
It's like: some guy posts his pic on /fit/, he's some skinnyfat dyel and he's like "hey /fit/ I'm not looking to get super buff or anything but I just want to look a toned, maybe lose some weight. FYI I haven't thought about macros or done even a moderate amount of walking in over six years"
If you saw that posted on /fit/ you'd probably roll your eyes right? Let's not be too harsh, the guy's obviously just trying to improve himself, but as someone who truly understands how self-improvement works you're thinking to yourself 'not going to make it' right? You understand that making even small changes to one's habits (including habits of attention and mindfulness) can be a Herculean task.
If you socialise more, you will socialise better.
In fact, given the subjective nature of socialisation, an argument could be made that in the social game 'quantity = quality'.
>>37845869
It's how many pl8 you can lift on OHP, bench, squatz, deads
I've had 1g of melatonin and a fifth of vodka. I'm going to wake up though, right?
Is swimming while I have a slight shoulder injury okay if I stick to the breast stroke? It doesn't seem to hurt anymore than normal after swimming but recently it feels like my shoulder blade on the injured side isn't being held in place tightly or something. I'm seeing a doc on tuesday to get it looked at however
Is there an infographic of chest exercises?
>>37845804
up to 100 I think
For people on PPL do you do deadlifts on pull or legs, it's kind of both.
If I do it on pull then my hammies and ass are busted up for squats the next day. But if I do it the same day as squats one of them will be shitty due to fatigue.
>>37846009
As long as there is no discomfort and you don't try to go 110% you should be okay but it might be better to wait and talk to the doc
>>37846144
Do you think popping and clicking should be worrisome?
how necessary for gains is the calorie surplus?
>>37846160
very
I'm about halfway into bulk, but ate too much. Is it better to:
add end-of-day cardio, cut harder when it's time to, eat at maintenance cal instead of surplus?
>>37846160
extremely
>>37846157
It depends. I have popping in my left leg during squats and other leg exercises in three different places, it's a little uncomfortable but it's been several years since the first of it started and I've not noticed anything strange besides very mild discomfort after heavy repeated popping
How do I fix leaning forward while high bar squatting? Is it a mobility issue?
>>37846180
>>37846221
does it matter where the calories come from if i meet the nutrient requirements?
>>37846190
You ate too much, now you gotta live with the fat till your next cut. If you have a moderate to low muscle mass, feel free to go to maintenance or a slight deficit, but you'll make low gains.
What body can I expect after 1 year of lifting?
Or: post pic of how you were after 1 year of lifting.
>>37846293
A bit, you'll feel like shit if you just ate McDonald's but I mean that's technically kinda possible
>>37846447
Nothing impressive. A bit of "tone" if you're lean, nothing noticeable if you're fat except maybe a larger upper back. >>37846239
Usually caused by trying to sit back instead of straight down.
What brands of scale are you guys using to measure your food?
>>37846447
There's no right answer here. There's an enormous range of variation based on your starting point and genetics, even assuming you do everything right.
Should I take L-Carnitine only on days I workout or evenly throughout the week?
Low bar squat hurts my wrist too much. Can I do high bar in SS? should I use less weight than low bar? Or more?
These things just showed up at the gym.
What the hell are they?
>>37846630
Support the bar with your back, not with your hands.
If you want to switch to high bar, alternate squats and pulls from workout to workout.
>>37846638
Will try to lean more on the back, thankso
>>37846635
They're heavy things to pick up that have handles 90 degrees to how you'd pick up a bar
>>37846635
strongman log lifts
How long has it been known that Scooby is gay? I just realized on his last video
Would inverted rows or negative pull-ups be better at translating into more pull ups
>>37845785
Cut to 10%. Bulking while fat is retarded.
Bulk afterwards.
Is there a point at which I should switch from dumbbells to barbells? I have enough plates to put together maybe 75lbs x 2, after that should I get more dumbbell plates or get a barbell?
Can someone please check my form on my boxjumps? I'm afraid that I'm only tucking my legs underneath me and that I'm not actually jumping.
https://youtu.be/3QwvY3DLDZ4
I'm losing shitloads of strength on my cut. It's happening too fast to be muscle loss, like I could only do half of my bench press reps on the third day of cutting. It sounds like the symptoms of starving yourself but thing is I'm doing a pretty careful cut, with ~2000kcal a day and ~140g protein. I only weigh 76kg, 180cm, maybe around 12% bf. I'm also on clen/t3, but small dosages.
What do?
So, I think I hurt my right shoulder during moving houses.
There's a (tolerable) sharp pain at pic related when I'm taking the barbell off the rack for the bench press, but no pain when I'm doing it the exercise with good form. It has definitely weakened my OHP as well. If I do the OHP motion with the line of my right arm facing my head it definitely hurts, but if it goes away from my body there is almost no pain at all? During daily life I don't feel it at all except during random movements that make the area feel sore for a second.
What do /fit/?
Hey /fit/, hungry skeleton here
I feel like my chest is to small, but I feel absolutely no pain there when I do pushups or bench. Only in my arms. What am I probably doing wrong?
Also, I don't have much of a choice in the kind of food I eat at the moment. Along with a protein shake, what can I add to help with weight gain?
>>37846747
I just realized as well
When do I know I can put more weight on?
I'm currently doing dumb bell chest and shoulders press (I'm a noobie, pt has me doing these to.just get in the swing of things). When do I know I can start using heavier weights?
I'm going every other day to the gym. So should I just try after a week to move up? The jumps are 2.5kg
>>37847291
Read sticky. You add weight every single workout.
>>37847321
I couldn't possibly add weight every workout. I moved up to 7.5kg shoulder press, but no way I could do 10kg chest press.
Currently cutting on a novice routine. If my goal is aesthetics would it be good to switch to a split like ppl once I finish my cut?
So I hate the idea of a leg day. I do a push pull routine and usually split legs between them. Like squats on push and hamstrings on pull. That way I can do ABxABxx. Is this dumb?
>>37847360
>brosplit
Is 1/2/3/4 1rm or reps?
My deadlift is proportionately week compared to my squats. I was squatting lmao3 plate today but on pull day I only deadlift like lmao2.5plate
It's more a grip issue though, I started working out last month and I feel like my grip strength is just not great.
Any advice?
>>37847270
Take some nasaids like ibuprofen, slap some horse balm on it, give it some time to heal, if its not better in 1-2 weeks see a doctor. You dont want a chronic injury in your shoulder.
Is it normal for us obese dudes to lose 4 pounds in less than a week? Is it more likely the mechanical scale at the gym is broken? Both the conditions were the same for each weighing and im definitely not eating too little.
>>37847330
If that's true then something is wrong, like you're not eating right. Most likely it's not true, you just think you can't do it. You're not supposed to wait until your current weight feels too easy before increasing it, it'll never be easy unless you get stronger, and you'll never get stronger if you keep lifting the same weight.
You're always either stronger or weaker than you were last workout, never the same, so keep increasing the weights. If a 2.5kg increase is really too much, it shouldn't be, do one more rep instead. Just do more than last time.
>>37847481
It doesn't mean you lost that much fat. Eating less might mean you have less half-digested food in your colon, which of course makes you weigh less.
Weight can jump both up and down when you change your diet. Don't trust the scale the first two weeks.
>>37847481
Honestly if you're obese you could lose 20 lbs in a week and it would be healthy.
I went from 195 to 150 when I was a teen which was extreme but thankfully I am 195 again but fit.
I was cold all the time, because I was eating only 1700cals and running 5 miles daily.
I remember I got to 1pl8 bench in 8th grade and couldn't do the same after I lost the weight. My pr is 2pl8.Now I'm going after 3pl8 as a senior.
>>37847486
Citation?
You can't forever increase weight. You'd very quickly be needing to lift a ton!
>>37847360
Not dumb. Push-pull is actually a common type of split, and I think was popular before push-pull-legs started dominating. Squats on push day, deads on pull day. To me personally, by that point it's like, why not just do full body AxBx etc?
But I guess my nearest gym is still out of my way, so I want to reduce transit time by going less often for longer work outs if I can.
>>37847364
Come on man. Brosplits are chest/arms/legs/core/back/shoulders type splits.
>>37846293
Yes you dumbass
>>37847369
Are you doing mixed grip? If you are and your grip's still failing, I'm not sure, aside from doing a lot of dedicated grip work.
You might consider straps, just make sure you do good warm-ups without them, and maybe some grip specific work. I think if you're not training for power lifting, straps are a lot better than mixed grip.
>>37846630
I'm sure you know this, but your grip should be wider for low bar. I do wider than bench. Any narrower and my wrists/elbows hurt.
how the fuck do you guys shave your chest when you have PE?
>>37847503
Never said you always get stronger, I said it always changes. Once you reach your limit it'll increase as often as it decreases. The span in which it changes might increase and decrease. Maybe you could have lifted 7.5kg and a sugar cube today? Maybe you could even have done that last time. That's wasted gains, bro.
>>37847346
Pls respond
>Be me
>Actually happy with last few years of training
>Diagnosed with significant hypertension
>Doctor insists I lose weight
>Weight loss demands include "cut all meats, replace with pasta and bread"
Does /fit/ recommend a person treat this condition with general cutting advice?
>>37847346
>>37847652
no you do your beginner routine until you start stalling too much cause thats how you optimize your gains
>>37847679
What he really means is cut all sodium and saturated fats.
Whey is fine, beef not so much.
Whole grains is literally propaganda. Veggies for fiber, fruits or beans for carbs (also fiber)
>>37847679
General longterm cutting advice. Whatever you do is probably gonna have to be permanent, depending on what exactly is fucking up your blood pressure.
Lean down, cut the sodium back, stop smoking and drink less. That's the usual starter kit. None of those solve all hypertension issues (and, potentially, the whole lot of them won't solve anything if you've got an underlying medical issue causing the problem) but they're the low-hanging fruit to see if anything clears it up.
>>37847652
>>37847693
This.
But also, why on Earth would PPL inherently give better aesthetics? I guess on a split you tend to have a little more time for isolations. But if you're still a novice, your primary muscles aren't big enough to make any little ones pop anyways.
Aesthetics is mostly being cut and muscular, which is mostly about managing your diet. The lifts you do (or worse, what pattern you do them in) having much real effect on this is the worst meme.
>>37847652
>parts of the pussy area showing outside the underwear
This is my fetish. Is there a name for it?
>>37847696
>>37847714
Thank you kind anons.
>>37847721
idk i like it too tho
>>37847218
bump
Is Fierce 5 a good novice routine?
>>37847717
Thanks for responding. So for pure aesthetic goals.. forgive my stupidity.. would you even need to follow a routine at all? Or could you not just follow basic principles like progressive overload, caloric surplus/diet etc and still 'make it? Instinctively train basically
>>37847275
Former skeleton, here. If you're feeling sore in your arms, you're not tucking your shoulder blades back and together properly, so the effort is coming from the front of your delts instead of your arms. There is of course the possibility that while you have weak chest muscles, your arms are even weaker, and you will feel it there even with good form.
Eat more food. Get a calorie counting app like Myfitnesspal or Cronometer and see how much you're taking in. You should be eating at a caloric surplus if you want to see results. If you dont have a choice on what food you get, just eat more of it.
Started doing Stronglifts 5x5 two weeks ago.I am a fat fuck and I think I have problems with mobiliy(I cant hit pararell with squats) and rowing/deadlifts are giving me a challange.How do I fix that, and how do I stretch before the workout?
>>37848008
If your instincts are good and you bring the effort, you can go stupidly far without a major plan (and basically every good lifter knows that the plan is just an outline subject to change). That goes for both strength and aesthetics training.
The issue is that most people have crap instincts as far as training goes.
>>37848049
Make sure you're sticking to dynamic stretching before your workouts, as static stretching has a greater chance of causing an injury when your muscles are cold.
My stretching routine used to be:
- 5 Spiderman Stretches (each side)
- 10 bodyweight squats
- 10 pushups
- 5 side lunges (each side)
It worked great until I started Greyskull, and now I warm up with low weights on my exercises. I suggest doing both, but you'll also see an increase in flexibility once you start shedding weight. Just do the best with what youve got for now, as long as your form isnt dangerous.
If i cant squat properly because Im too fat(guts in the way), should I substitute it with some other exercises until my gut doesnt throw me off balance? or should I just wait until I drop 50lbs or so(currently 325lbs with goal of 180)?
>>37848124
>cant squat properly because Im too fat(guts in the way)
poor excuse. have you never seen a fat powerlifter?
![Level-3[1].jpg](https://i.imgur.com/Ad2GZ21.jpg "Level-3[1].jpg")
How do you get abs like pic related.
I'm training and making progress with all main compound lifts and i'm wondering if that's enough?
>>37846106
Do it on Pull and do: Pull push legs
Then deadlift the first day after you rest and do another workout to start on your second Pull day
>>37848139
There's a pretty big difference in size between a 300lb powerlifter and a 300lb bastard who's never touched a weight in his life. A lot of superfats who start out have to work around their size and/or immobility causing squat issues. Often deadlift issues too - its apparently fucking hard to get down to the bar with that kind of stomach in the way.
>>37845596
You don't. Enjoy being classified as ugly by girls.
Should I just commit sudoku because I am bald af? :(
>>37848144
Yes, absolutely possible but it depends more on genes if you are ever going to be able to build abs like that. And don't forget that dude is around 8% bf.
Looking for lifting shoes, are Adidas PowerLift 2.0 good for beginners?
>>37848268
Yes mate they're great for squats adidasspecialtysports is having a 30% sale on the 2.0's since 3.0 is out. Not sure if that's for americans too
>>37848286
Oh, cool, thanks for info! Going to buy these.
Having a 2 week break from squats (almost like a deload), is the hack squat machine a sufficient supplement?
>>37848372
Unfortunately not, why are you taking a break from squatting?
You can also try squatting at low intensity for a while if you want to take a break from heavy squatting.
>>37848268
the PL 2 doesn't have nearly as much of a heel as true oly shoes but it will definitely work out well enough to get you started on squats if you don't have the cash to invest in adipowers or romaleos
>>37845596
If you fap, stop. Massage your scalp daily and try black tea.
>>37848391
I've been sick the past week and I still want to lift but just with lower intensity. I'll be good to get back into squats again next week
>>37848156
It is. This isnt the first time Ive tried, If i do squat, its with really shitty form. I injured my foot last summer, and I dont want to hurt it by doing some fucked up form, if thats even a concern.
so, any alternatives in the mean time?
How the fuck do I increase my bench
Everything else is exploding but my OHP is about to catch up to my fucking bench and I bench 2pl8
I've recently been on a year long recovery from a lower back injury due to extreme butt wink doing squats. I never filmed myself so I never knew I had it, but I asked people in my gym and they said my form was good, some even complimented on it, which is a mistake I'll never repeat again.
I'm scared to do them now. Should I just stick to leg press? I don't think it's worth it to fuck myself up even further, and even though my back is recovered now, my doctor said that a damage back never fully heals, you just have to strengthen it even more to "work around" the injury.
I know the squat is the most efficient leg exercise you can do but if we ignore the efficiency a combination of leg press, leg curls, leg extensions and core exercises should be a good replacement right?
>>37848514
You could deload for a week, try a set/rep scheme like 5x5. One thing that worked for me is just microloading each week with a spotter. The spotter will often have to help you but you definitely will get stronger and will be able to bench more than you did before when you don't have a spotter anymore
>>37848514
Same as anything else. Figure out why you suck and attack the shit out of whatever is lagging.
>>37848514
Since you're already lifitng a lot, just small adjustments can do a lot, like minor form fixes etc.
How's your bench form if you're being honest? Post your routine. Maybe you need more accessory work, maybe you just need to bench more.
>>37848526
One-leg presses is prett nice mangalang
I dont have the mobility for lying rear delt raises, what should i do insted?
>>37848596
http://www.exrx.net/Lists/ExList/ShouldWt.html#Posterior
>>37848541
I'd like to say my form is good as I arch my back but keep my glutes glued to the bench, retract the scapula, keep my feet tucked on the floor, tuck my elbows, but I can't say for certain. I always bring the bar down to my chest as well.
Here's my current routine. I feel like my chest could definitely use a bit more work as it's at the bottom that I struggle most.
>>37848527
>>37848530
Yup. My problem is I always struggle at identifying the weakness so I end up brute forcing the whole damn thing and getting injured. It worked for getting my deadlift up to 230kg and my OHP up to 90kg but it's never worked for my bench and benching heavy has been a nonstop struggle.
>>37848625
Thanks senpai
Up till not long ago i was eating 1250 kcals and doing cardio. No gym due to injury, and I felt fine.
Now I do a lot less cardio and I'm eating 1950 kcals/day (~mainteinance) and going to the gym. I feel so fucking hungry all the time. Why is that?
>>37848655
You might want to start doing some rows and similar. Getting stalled at the bottom is normal for a lot of benchers but it can also be indicative of a weak upper back. This is especially the case for guys who have very strong rep maxes compared to their 1RM/.
>>37848655
I'm no expert, but this is what I've learned over the years:
There's three sticking points on the bench press:
1. Near the chest
2. Off the chest, more in the middle of the lift
3. Lockout
The first one is a lot of front delts, mainly because the bar path isn't and shouldn't be vertical, so your front delts have to work extra hard to get in a favorable position. When that is accomplished you are the in the middle of your lift, here your chest is doing most of the work, and finally you're at lockout which is mostly triceps.
Of course all muscles are activate in all stages, and will "help" your weaker muscles if needed. Tricep work doesn't only help lockout for instance.
If you're sticking point is near the chest, but your OHP is progressing nicely, it's more likely a chest issue than a front delt issue. Dumbbell flies (or any fly) are an excellent accessory for this. Powerlifters use them a lot, just check out Sheiko. They seem obsessed with it, and following powerlifters should be obvious if you want to get stronger.
Higher rep upper back work can also help you with stability and keeping your upper back tight under longer periods of time, which will increase your bench, since a tighter back means a higher chest and all that.
Please help
>>37848489
>>37848746
Also, just doing more bench volume on another day will also help a lot, like 5x5 with 80-90% of your 3x5, on A after OHP instead of behind the neck press for instance, or do volume bench on monday and btn press on thursday, or you could do it instead of 3x5 bench on either wednesday or saturday.
The problem with ABCABCx splits without any variation is that's you're lifting heavy two times per week when most intermediate programs have DUP or some variations of the principle. Your style results in a lot more intensity but less volume and it's easier to overtrain.
Can I work my biceps everyday?
>>37848912
Let the muscle rest for 48 hours
>>37848791
5 mins is literally, literally nothing
>>37848972
I'm doing it to warm up before workouts.
Don't have more time to give for running.
When using a treadmill or any cardio machine does it make a difference if I am wearing say shorts and a vest or sweatpants and a hoody? Like would the increased sweating/heat increase calories burnt?
TL;DR Do clothes make a difference in cardio
>>37845636
finding a therapist to just talk to didn't cure me, but definitely helped.
keep in mind my anxiety was more than mild. it was keeping me from doing well in school, finding a job, and doing normal things. I've since graduated with a good GPA, got a great job in my field, and am generally happy with where I'm at. still get anxious with girls and guys my age though, but I'm proud I got to where I am without meds and it's mostly thanks to my therapist.
Right now I'm trying for complete balance between push/pull and upper/lower body routine that I'm doing to increase power so I can improve my finish at the end of 5k races. Should I be focusing on a pure upper/lower or push/pull, or is this okay?
A day- squat, dragon flags, supine pull-ups, reverse hypers, decline weighted sit-ups, bench press, bent over db row, OHP
B day- squat, dragon flags, dips, reverse hypers, decline weighted sit-ups, bb row, db curl to press, deadlift
>>37848514
I bought one of those sticky a7 bench shirts and that helped me break through a mild plateau
I never seem to get an endorphin rush during/after exercise. Am I doing something wrong?
Is butter really bad for you as they say? or could I use it a little as a fat source?
Can someone post a video of someone with perfect form with a curl bar?
>>37849135
bamp for this
Are my hips too wide or is body dysmorphia already setting in? 5'11 130lbs
Why is it so hard for me to breathe while I exercise? I know I'm not in shape and I'm still a lanky ass fuck but it still feels like it's harder than it should be. Especially when I'm working out my core. For example when I do pull ups my core tenses up and I have difficulty inhaling and it's not because I'm tired or anything. It's actually easier for me to do reps while not breathing at all, but of course, I get tired fast that way.
I'm on a cut losing 1kg per week (fatass) and my lifts are decreasing with time. Is this normal? Should I supplement protein to keep it in check while cutting?
I'm scared since I'm on keto and I don't want to start to burn protein as a fuel instead of fat.
Why do my shoulders give up first when I'm planking and what can I do to stop it?
Also, how good is planking compared to sit ups?
>>37849370
Once you pack on some muscle and weight you'll have some killer obliques
>>37845573
here goes
>>37849021
If you want to run a fast 5k train for a fast 5k.
>>37849135
it's empty calories.
you can use it as that.
>>37849370
they're alrite skelly
>>37845551
If I strained my lower back doing deadlifts, should I still be doing back exercises? I'd obviously take out bent over rows, but what about weighted pull ups? I don't feel anything when I do them. Same for DB rows. I've stopped squats, deadlifts, and bent over rows.
>>37849647
I already run 8:55 3k, 15:40 5k, 32:17 10k. I'm not worried about getting faster overall, I'm concerned about improving my top end speed so that in a close race I can out kick other runners for the win.
When YOU did your first bulk, how much weight did you put on before you decided to cut? How much of your bulk did you end up cutting afterwards?
>>37849654
why empty cals? aren't fats good? like, non trans fat.
I just sneezed and I think I pulled a muscle in my traps, what in the actual fuck. I was just going to go work out, but now I can barely turn my head.
Anything I can do? I can find the knot in the muscle, tried rubbing it out, hurts like a mother fucker, and feels better for a moment after i stop rubbing on it. Can I over stimulate this? Should I ice/heating pad it?
I am fucking pissed right now, this is fucking stupid
Is it normal to have a specific muscle be sore instead of an area?
Anybody tried this?
Its like a less restrictive Paleo approach, low carb high fat and mostly non processed stuff.
>>37845551
I've got some friends that sware by pic related. Does anyone here have any experiences? I'm gonna look up the ingredients, but I'm still interested in /fit/'s opinion.
>>37849370
Starting off skelly is the best. Eat a fuckton and make such quick and noticeable gains. If you train and eat right in six months people will think your jacked.
>>37849598
Anyone have experience with EC vs. ECA stack? Or adding L-Tyrosine instead of aspirin?
Pros/cons of doing SL every other day? i.e. instead of AxBxAxx I'd do AxBxAxBxAxBx... Do you need those two days or rest on days 6 & 7?
>>37847218
second bump
>>37850211
Bumpin
1) I'm doing stronglifts, which says go up 2.5kg every session if you make 5x5. However what if I make 5x5 but my form was kind of bad as it was a struggle. E.g. in squat if my legs are trembling a bit and I don't stay as tight as I do on lower lifts. Should I continue to up the weight or do the same weight again until its super clean?
2) I've been bulking for 3 months now, gained weight, lifts have gone up. but also getting a belly and just generally fatter (started very skinny). How am I meant to know if I'm eating too much or bulking for too long? Should I just continue to bulk until spring next year and then cut?
>>37850634
Listen to your body. You get stronger on off days when your muscles repair themselves. If you want faster progress then don't do anything to injure yourself like over train......
>>37847218
looks fine breh
>>37847266
>I only weigh 76kg
y r u cutting
>>37850251
pls respond
>>37850683
Personally i redo the same weight until its easy. Maybe thats wrong but I havent injured myself yet and I havent hit a plateu so im sticking with it.
Bulk until your lifts are where you want them then cut and try and maintain them. Its hard to gain strength on a cut.
>>37850744
thanks m8. Just wanted to make sure I'm actually jumping.
>>37845869
1/2/3/4 means:
135lb overhead press (1 plate per side)
225lb bench press (2 plates per side)
315lb squat (3 plates per side)
405lb deadlift (4 plates per side)
>Got fit
>Felt good
>Wanted to bulk
>Ended up just getting fat(25kg of fat)
What the fuck do I do?
Should I just cardio all these fat away?
Is there anything wrong if I do fullbody workout 3 times/week and my only leg exercise is DB squat? I only have dumbbells and I haven't found any other exercise that works my legs so much. Alternatively I can also do DB Squats on day A and lunges or step ups on day B.
AxBxAxx
BxAxBxx
>>37850740
I'm only in week 4 of SL so still babby weight. Will be cognizant of overtraining though, thanks.
>>37850036
Do a clean and lean bulk and you won't have to cut for a long time.
What are the best exercises I can do that don't require any use of my arms?
I pulled a muscle in my left forearm, so I can't use it for a week or two. I was planning at least on doing leg presses and seated calf raises, but I wanted to do more if possible. Probably ab work too.
the sticky calorie calculator told me to eat 1500 cal to go from 170-130, but I'm eating around 1100 cal a day is this bad? also my height is only 5.2 which why the weight is so low
>>37850251
This doesn't make any sense. How specific are you talking? Do you mean "my biceps brachii" is sore? Or do you mean, "the short head of my biceps femoris in my hamstring is sore?" I'd be impressed if you could tell it was the latter anyways.
If it's just a general soreness, then it's DOMS and will go away on its own.
If it's actual joint/muscle pain, then the pain will occur when the muscle is used in regular activity. An example would be lower back pain. If you extend the spine and feel pain, then it's an issue with back extension muscles. If you flex the spine and feel something, then it's a problem with the flexors. The pain would be something that limits your range of motion simply because it hurts too much.
>>37851573
Define clean and lean (caloric surplus, weight gain)
If I am doing a 3 day workout then does it have to be MWF? Could I do M/W/Saturday? or M/Thur/Sat?
Or is it spaced out MWF for a reason?
Thanks
>>37850642
Butter is just fat and water, doesn't have micronutrients, fiber, etc like other foods.
Eating fats in moderation is ok.
>>37851580
squats with dip belt
bridges, neck bridges
single arm plank
>>37851691
Your body doesn't know what day of the week it is; it just wants to rest a day after lifting heavy. I do Sun, Tues, Thurs myself.
>>37851691
Any days bro, just need a day off in-between
>>37851304
DNP
>>37851672
Don't eat shitty foods and don't be all retarded like, "GOTTA EAT BIG TO GET BIG" then stuff your face like some obese lard.
Just eat a 300 to 500 calorie surplus. You'll thank yourself when you start cutting.
What stretches do you guys do? Is there a basic guide to stretching? I find that I pull a lot of muscles or wake up with pain in some areas now.
>>37847266
What's your TDEE?
Did you add your cardio to your TDEE?
Are you doing a flat kcal cut or a %?
You're probably cutting too much, 2000kcal looks pretty low if you do any cardio. Switch to a 20% cut if you want to keep lifting and not feel weak as shit
I can't into roids so I can't help you there
>>37851573
That didn't answer my question at all. I wasn't asking how to bulk, I was asking for personal examples.
>>37851699
Use extra virgin olive oil as a fat source instead of butter if you're concerned about fats. The issue with butter is it's basically all saturated fat and offers nothing else. Saturated fats are good for you in small amounts.
Also, if you can afford them, nuts are your best friend. They're high in fat, small amount of carbs, and high in protein. Nuts are full of good micronutrients as well as omega 3s. Magnesium is a micronutrient that a lot of people lack and peanuts are full of it.
The same can be said about fish. Avoid tuna and tilapia however. I would recommend free-range salmon and fresh shrimp. But that's the organic, hippie, nut job in me speaking.
I also recommend a fish oil supplement, provided you aren't eating a lot of fish.
>>37851788
isn't that stuff deadly?
I remember researching it up years ago but forgot everything about it.
>>37851612
If you cut you're calories too much you'll end up losing muscle and feeling lethargic all day.
BTW you should do cardio, it's healthy and that way you can eat a bit more
>>37851904
Yes. It's illegal, I'm pretty sure. Don't use it.
>>37851912
thanks, and i do cardio the thing is i was on a diet where i only ate 1 meal & a smoothie a day for a long time. so i'm having trouble putting more on the plate
>>37851331
bumping. Can somebody answer?
>>37851986
Its a different exercise, you absolutely wont make the same progress that you would of made squatting with a bar.
While db squats are still a leg exercises they arent even in the same category of useful.
Anything is better then nothing, with that said, dont expect much progress. Join the gym. No money ? Work. No work ? Ask parents for gym membership and ask to do specific chores, etc.
Imagine it this way. Would you rather die or join the gym ? Its all in the attitude.
We are all going to make it.
>>37852049
leave the gym out of this. Essentially I'm asking if there's anything wrong with doing the same exercise every workout
>>37851982
never drink your calories on a cut, drinking shit won't fill you up so you'll be hungry again in no time.
>>37851986
You should he fine; however, be aware that once you start getting heavier, dumbbells won't achieve the same results a barbell would. Also don't expect huge legs if that's your goal.
>>37852066
kinda got the opposite i don't really get hungry
>>37851699
no one listen to this idiot.
>>37852105
I did 3x8 16Kg each hand @ 73kg myself. I'll be doing this till late September, then I get a gym membership. My dbs can last a lot more than that though.
>>37852121
Wow, you really convinced me with that witty argument.
When and how do you guys decide what type of training to do.
>start out bulking and doing strength
When should I do hypertrophy or endurance? On a cut or bulk?
Am i over-training if i do the following and also is this program bad in anyway ?:
A:
Squat 3x5
Bench press 3x5
Deadlift 3x5
Biceps curls 3x5
Bench dips 3x5
Pull downs 3x5
Farmers walk 3x until failure
B:
Squat 3x5
Overhead press 3x5
Deadlift 3x5
Biceps curls 3x5
Bench dips 3x5
Pull downs 3x5
Farmers walk 3x until failure
I want to incorporate pull ups and dips in the program so I'm doing bench dips and pull downs every time i can, to prepare.
Further info: i do 10km of bike and 2km of rower, i use little weight for the moment because my form isn't good with higher weights.
>>37852140
when someone says something so stupid, there's no need to argue.
if someone tells you the world is flat do you also try come up with a 'witty argument'?
I have a rowing machine I've been using, and just got a set of dumbbells to work up towards a functioning home gym.
Question: What dumbbels excercises can I do that aren't made redundant by the rowing machine?
Hey guys I'm kind of worried about my spine.
See before I lifted (began with SS BTW),with shit form probably, and soon after that when I was in bed I can feel a few vertebrae move about sometimes after I tense my back. So this was at the start about a year ago and it still happens.
It doesn't hurt at all, I can just feel it. Then again this comes from a guy who'se other joints click and pop all the time and can move further out of place than other people's.
>>37852133
Yeah, you should be fine then. I forgot to answer your question.
I think since it's harder to progress with dumbbells, then I would do alternating leg workouts like you suggested.
>>37852150
>3 worksets of deadlift
>every training session
>deadlift and squat same day
>every training session
Drop the deads to 1x5 and alternate between a squat day and a deadlift day.
Chin ups are preferable to pulldowm.
Also for babyweight isolations like curls, you are going to want a double progression model (so starting at 5 or 6 reps, adding reps until you get to 8 or more, then adding weight)
3x5 is generally for heavy compounds/main lifts
>>37852148
>When and how do you guys decide what type of training to do.
when you establish your goals
>>start out bulking and doing strength
generally the best course
>When should I do hypertrophy or endurance? On a cut or bulk?
after you've established a base of strength, then move on to hypertrophy or endurance. Generally, you can't make gains on a cut. A cut is just to reduce body fat and if you do everything right you'll maintain your strength and muscle size at best.
>>37852148
Starting with strength is always the best course of action. You need strength no matter what sort of physique you want in the end, unless your goal physique is the 'I just started lifting today, managed 30kg Bench Press #goals" physique.
>>37852148
Strength training IS hypertrophy training.
https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=bRevyyFM82w
What kind of food is best to eat during a (initial) bulk? I often find it hard to reach my calorie intake, i usually eat healthy stuff, so i have very few calorie bombs in my diet.
>>37852451
Bread, pasta, whole milk, peanut butter (nut butters in general).
>>37852440
yeah and no. Most strength programs don't have you doing a bunch of isos.
>>37852451
Stuff that's more calorie dense, hit your micros, fibre and protein, tinker with macro timing to facilitate optimal training and sleep, then eat 'junk' to fill in the gaps
>>37852451
eat the same food you would eat on a cut, just add rice, olive oil/butter, peanut butter and worst case scenario ice cream
>>37852290
aight thanks man.
>>37852204
All of them
>>37852349
1x5 just seem so effortless and i'm already making great progress, but okay.
Thanks for the curl tip.
Any type of compound exercise to replace the deadlift on squat day ?
Any advice for over coming shin splints?
I've follow general advice aka stopping for a while (1-2weeks) then gently reintroducing exercise, stopping if there is any real pain (repeat until no pain) but they always seem to come back.
>>37852550
imo the general advice is closer to 1-2 months depending on the severity. I had shin splints and they kept coming back until I kept off it for a lot longer than a week or two.
Besides, if you're stopping when there is pain, that means you're exercising until it hurts, and if it hurts, you're making it worse.
>>37852451
Nuts have a lot of calories and are pretty healthy. PB is ok as well. Get creative and find foods that can go into things in a flexible manner. For example, I add flax to my brotein shake, my oatz and my greek yogurt. In my oatz I'll increase the calories (and taste) by making them with milk, natural peanut butter and coconut cream.
I buy brotein powder in bulk from myprotein.com, they have really great deals from time to time so I just wait for a deal to come up and buy 30lbs for ~$150, so I can take advantage of liquid calories. Try also getting a blender and making shakes/smoothies out of avocado, whole milk, peanut butter and banana.
In the future I might try stuff like almond or coconut flour to add to shakes/smoothies/oatz.
>>37852480
Isolations are a meme.
Only side lat raise and shrug are useful.
Arms lacking? Train back chest and delts more.
Rear delts lacking? Do more pulling work.
>>37852530
Hip thrust.
But really it is like a squat and a deadlift combined, so is probably unnecessary
>>37851810
So it's just that? I thought it was like 500 kcals is too much so go 200 kcal surplus
>>37852618
>Isolations are a meme.
bodybuilding (training for hypertrophy) is built on them
>>37852618
You're a fucking meme.
But I guess the reason you think isolation work is a meme is because you're not strong enough to need them to further build muscle.
>>37852639
Thanks.
>>37852668
>implying i don't outlift you or your e-stats
Heh.....hehe...hehehue..huehuehehehehe...huehuehehehahahaha...ahahahahaahahahHahahahaHAhahahHAHA...HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHEHUEHUEHUEHAHAHUEHUEHUEHUEHUE
>>37852530
>>37852530
Here's the deal, three sets of deads, squats and deads on the same day, it's effortless now, and you're making great progress now, because you have not truly challenged your muscles to 100% of their capacity. You can't, because until you've done several weeks of consistent weight lifting, your nervous system simply will not activate all of the fibers of a muscle at the same time. Fiber activation developed to be staggered to improve endurance and injury tolerance.
This is also why beginners should keep it simple. Before too long you're going to hit the point where you're really challenging your muscles, and if you do them heavy enough, you will not have capacity left for a lot of little accessories and isolations.
Exercises like that are best left until you become intermediate, because once you reach that point, you will no longer be able to push yourself to the limit every session without injuring yourself.
After a little bit more time (two or three weeks depending), you will no longer be able to do deadlifts every session, and will have to alternate with something. I recommend power cleans, pendlay rows, or a collection of accessory exercises or isolations if you must; but as a beginner, the best way to improve a lift is to do that lift. Adding in dips is mostly for once you've actually plateaued on your presses. Adding in grip work is for once grip strength becomes your limiting factor on deads or chin-ups.
Pulldowns actually have really bad carry over to pull-ups. If you can't do one pull-up, try chin-ups. If you can't do one of those, do assisted chin-ups or negatives.
Curls, like many exercises that target smaller groups of muscles, work better with slightly more reps. If you insist on doing them, you should go to 3x8, or some more specialized programming.
>>37852661
Not really.
Old timey bodybuilders primarily did compounds.
Isolations became popular when DBOL fixed shitty approaches to training
Pic = you
>>37852204
Presses. Side and front raises. Flies.
>>37852932
>Implying isolation curls are there to improve strength
I said they're there to increase muscle mass.
Besides, you're basically saying you'd get better bicep gains by doing seated rows or summit than doing actual isolation bicep curls.
Pic related
It's you
>>37852932
>>37851691
MWF is most common because so many people work M–F and go to the gym on the way to or from work.
When I was in college I hit the weights every other day. MWFSuTuThSaM... etc.
>>37852971
I a, saying you wil 100000% get better proportioned biceps doing weighted chins, weighted pull ups, and heavy rows than bicep isolations, yes.
Not only will you maximize your bicep training load, you will have a better delt:arm ratio, and will have a back.
Curls are the biggest meme
Gained 20lbs over the last 10 months slow bulking, is it normal for my bottom abs to have completely vanished at this point? I have a small tire around my lower abdomen that looks so much worse after sodium and carb intake.
>>37846293
For you.>>37846331
Are body weight exercises good? Want to start doing them at home, could one get pretty good results from them and build muscle without using weights?
Any good youtube channels, pdf's or something on this that you could recommend.
>>37853196
Yes. Buy some gym rings and find something to hang them from - you'll always have something harder to progress to.
Good youtubes: red delta project and austin dunham
>>37853196
Also, the website startbodyweight has a great fullbody layout built in with progressions. A word of caution though, calisthenics is pretty bad for legs. If you desire big legs, you'll need to barbell squat.
>>37853216
>>37853234
Thanks, for the tips.
![1467879874124[1].jpg](https://i.imgur.com/63QfgEL.jpg "1467879874124[1].jpg")
What kind of hyper-bench should I get? Why?
>pic related
>>37851643
My glute maximus is sore and it's ONLY my glute and not my general ass area. (And only the one side.) It's not a painful sore but similar to a DOMS sore. It's just very strange as I've never experienced this before. The soreness is very defined and matches up to the anatomy of the muscle.
can i do these without any weights or equipment?
>>37852156
Yes.
>>37853359
45 degree
larger range of motion.
>>37853484
>Can I do exercises that need weights and equipment without weights and equipment
Can you drink water without water?
>>37853484
>lowBAR squats
>BARBELL hip thrusts
>CABLE kick packs
>>37853484
Fag
Am i stuck with stretchmarks for the rest of my life? I lost a ton of weight and im not flabby but have stretchmarks everywhere.
Do they fade away at all, do they blend in or am I stuck with them?
I can deal with it I'm just wondering what I can expect.
>>37845771
Anthropometrics, you're probably not proportionate to go below parallel. ATG is a meme
>>37853671
Stretchmarks are bascally scar tissue, there's not much you can do. You can at most use some kind of vitamine E lotion to maybe make them less visible over the years, but thats pretty much it
Is there theoritically something wrong with bulking on work days, and cutting on off days ?
I follow ABxCAxBCx on a 300kcal surplus, if i cut on a 500kcal deficit it's practically neglected. All that while preserving 2/3rds of muscle growth (2/3rds bulking days).
>>37853692
Thanks, anon. Would using vitamin e make them slightly less visible or is it a decent amount?
>>37853643
>>37853639
>>37853660
pls no bully
>>37853784
If you want a nice butt you should come over and bounce on this dick bby
Is this the real Greyskull or just a meme
Honest to god ive tried bulking/gaining weight multiple times but never made real progress. Hovering around 130-135 lb and cant seem to get past it no matter how much pasta, chicken, or mcdonalds ill eat. I always make sure to eat till I feel full and about every 3-4 hours too. And yes I read the sticky.
What do you guys do differently to bulk or gain weight? I see guys that run into the problem of gaining TOO much and Ive never been in that situation. Ive tried mass gainer and whey protein but I might not be using enough but any tips are appreciated.
>>37853812
Sounds about right.
>>37853844
>How to gain weight
Consume at least 500 calories over TDEE and make sure to eat at least 1-1.5g protein per lb bw.
>Training to lose weight
>25lbs down
>hell yeah I'm killing it
>visit mom
>eat everything I'm fed
>gain 10lbs
what the FUCK
why are there pictures of scooby being the riddler or just giving riddles? where did this come from?
