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You are currently reading a thread in /fit/ - Fitness
Questions that don't des their own thread.
Is SS an actual meme?
if not
SS or SL?
i hear /fit/ complaining about SS, calling it a troll, yet it is what the sticky says.
is it SS+ GOMAD for fat people that is the troll?
Just started lifting again after having a gf for a year, read the sticky, and decided on doing SS for a little while untill i can figure out what to do.
>>31387486
Yes and no.
Long answer; SS is a very good routine for beginners, however many make the mistake of not adding chin/pull-ups, dips, lower back extensions and lower back extensions to the routine.
Squatting 3* a week, imho is also excessive.
Stay away from SL. It's garbage.
>>31387486
>>31387507
You two seem confused. Let me write you what an ideal SS routine should look like:
A
Squat
Bench
Deadlift
Pull-ups
Dips
B
Squat
OHP
Rows
Chin-ups
Lower back extensions
>>31387507
SS is not a troll. It is an excellent program for anyone who is new to lifting.
GOMAD is sort of a troll. Drinking that much milk gives way more calories than you're likely to need for a bulk, and the amount of calcium will wreck your kidneys if you keep it up for any length of time. That said, if you're genuine Auschwitz mode, then it may be worth doing for a few weeks just to get you started.
>>31387571
>rows
That's not SS.
This is the actual SS program for those looking for it:
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
>>31387597
>an ideal SS routine
I.e a variant.
Anyway, cleans will just make you even more T-Rex.
Rows are the most important compound.
did zyzz do brosplit
I think I'm addicted to sugary drinks, have you guys ever had this problem and how did you fix it?
Or should I just man up and stop?
What is hip-drive?Is that when I go up with my ass?
>>31387628
Yes, but keep in mind that he also did a lot of gear,
>>31387674
Try and replace them with black coffee - just as addictive but with 0 calories.
>>31387687
It's a cue. You should be thinking about lifting your ass up as you come out of the squat hole, not about extending your legs.
>>31387674
Just stop.
>>31387687
Hip drive is where you push your hips up during squat. Make sure you pull your upper body up at the same time.
Is there anything wrong with the order of this routine?
>>31387739
>>31387733
Ah ok, thanks.I thought i was doing something wrong because now when I do that it's much easier to lift weight up.
>>31387525
>lower back extensions
do you really think you'd need these after squatting 3x a week and DLing 1,5?
For how long after a set should I be feeling light-headed?
Is two or three minutes enough?
>>31387486
No. Do either.
>>31387507
GOMAD is for skeletons. SS is real.
>>31387620
This anon is a lizard. Do not trust him.
>>31387674
Stop buying them.
>>31387687
Driving your hips UP while keeping a static back angle.
>>31387839
Learn how to breathe.
>>31387817
Yes.
Source: I did SS without doing lower back extensions.
>>31387850
Hey fatass, rows are fucking important.
Do your rows kids
Thoughts on dextrose after workout?
How do I stop running out of energy during workouts? Sports drinks help a lot, but I don't want to be dependent on that. I have two cups of oats and two bananas an hour or two before working out.
>>31387874
Cleans are more important if you can do them as they have crossover to the deadlift. I do rows because I can't rack to save my soul.
If you only really care about aesthetics as a beginner, is it best just to stick with SS plus accessories for 3-6 months?
>>31387931
Who cares about diddylifting?
Rows are far more important for an aesthetic V-taper.
Want a strong deadlift? Do it more.
Is it possible to gain muscle while eating at maintenance if you're say, 12% bf?
is 72 hours between bicep and back workouts enough?
My back is hurting from squats. I assume this is from incorrect form. Am I correct?
>>31388126
Yes
>>31388139
Yes
>>31387486
what are both of those.
Also 300 lbs fag trying to lose fat. Can I use whey protein to help in this endeavor? Do i follow what it says on the bottle?
do i have to do all cardio before i even think about liftan?
Which routine is better?
1
Do you get bigger from bulking of cutting?
I went from 184 to 206. Do I cut? I'm still skinny.
>>31388182
Read the sticky.
>>31388182
Starting Strength and Strong Lifts. If you want to know more, read the sticky.
Protein contains calories, but is more of an appetite suppressant than carbs. As such, you may find that you can use protein shakes as a substitute for higher calorie meals. At the end of the day though, you loose weight by eating at a calorific deficit.
At 300lbs, it would probably be a good idea to loose weight by cutting and doing light cardio first.
>>31388254
Is this a real question?
>>31388251
>>31388228
Please help
Are you suppose to hit the same muscle groups twice per workout, or once on each workout?
I'm sick of eating chicken whats something I can replace it with?
>>31388287
Bigger as in wider shoulder width. I should keep bulking because I'm skinny.Good.
>>31388025
pls respond
>>31388394
You will always get bigger when eating more. After your first noobgains, you will only get bigger when eating more.
>>31388401
So cutting only makes you more define and bulking is when you actually get bigger? Thank you for responding.
>>31388251
>>31388228
Option 2 will probably be easier to progress on the deadlift, as it is not on the same day as squats. The accessory work is accessory work--so, whatever works for you. Personally I would not do weighted sit-ups after deadlifts--something about the movement and the weight really fucks with my back if my spinal erectors are tired. Heavy dips on either day are going to be tough, because you're already going heavy on bench or OHP. I'd treat it more like an accessory, and not go so heavy that 5 was all I could handle.
>>31388425
Yes, and you are most welcome
>>31388372
Any other meat. Most aren't as lean as chicken, but they're all high in protein.
>>31388025
>>31388400
If you get enough protein you might be able to put on a tiny amount of muscle (beginner gains and all that), but if you want to see any serious, long-term increase you need to bulk.
Can jet fuel melt steel beams?
>>31388372
Fish. Beef. Pork. Beans. Whey. Any protein.
>>31388025
You're looking at what's called a recomp. You can do it, but to do it well you need to pay really close attention to your macros. Easier to bulk and cut for most people.
>2 active threads
OK.
>I asked this last thread, don't think it got a reply.
Is it ever "too late" in the day to eat? Sometimes I've gotta shovel down like 600 kcal right before bed because I ate too healthy and didn't hit my macros before then. Is that bad? Should I not eat within a certain timeframe of going to bed?
>>31388438
Thank you
>>31387571
Is it retarded to try to do both rows and cleans?
>>31388506
Your body isnt a machine. Eat when you want.
It may make sleeping harder, however it won't make any other difference.
Your body don't care.
>>31388468
Thanks. I'd prefer to try and stay lean and shredded while slowly increasing muscle mass. It's worth it to me instead of getting up to like 15%bf
>>31388521
on the same day?
Maybe.
On separate workouts?
Go ahead.
You could always switch between them. I.e do either rows or cleans depending on what you did last workout.
If Europeans denominate their plates in kilograms, why don't they call it masslifting, instead of weightlifting?
>>31388182
Another 300lb pound fatty here (currently 263).
Protein is good, in ratio. It's not going to magically fix anything, though.
My advice would be to get two scales: one for you, and one for the food. If you already have a bathroom scale, you're off to a good start. The food scale can be found online at amazon for ~20 bucks (and is very worth it).
Weigh everything you eat. I was surprised how much I was eating (3-5 servings) of things, without even being aware of it.
Put all the food weights into a calorie tracker. I use "fat secret" on my phone.
And lifting while slimming down does help. It will burn calories, and raise your metabolism. You might not 'lose weight' as quickly, as you'll be gaining muscle along with losing fat (which you want, and burns more calories in the long run).
Research weight loss online, and reread the sticky.
>>31388660
You're right, we should have all plates listed in newtons.
What do people mean when they say their total is x amount of pounds. For example, like 1300 pounds.
What do people mean exactly when they say 4/3/2/1?
>>31388740
Very much this. Measuring what you're doing and keeping records takes a LOT of the frustration out.
>>31388464
It could heat the beams up enough to ruin its structural integrity.
9/11 was still a mossad false flag, though.
>>31388183
No. It's just a twinge. Got one today and it made squatting impossible because I can't keep the bar steady.
>>31388367
Depends on your age, goals, how long you've been lifting, etc.
>>31388464
Depends on the steel; it can very much soften them to the point of structural failure, especially on an unbalanced load.
>>31388506
No.
>>31388660
Because they're not as stunningly pedantic as you.
>>31388762
Total is the sum of squat, bench, and deadlift.
4/3/2/1 is four plate deads, three plate squats, two plate bench, and one plate press.
2*(20*plate)+20kg = weight.
1 plate = 60kg
2 plate = 100kg
3 plate = 140kg
4 plate = 180kg
is this possible natty?
>>31388801
>Because they're not as stunningly pedantic as you.
I forgot, fun is for autists. My apologies, Mr. Normal. I will endeavor to have less fun in the future.
>>31388804
On the left, yes. On the right, no.
>>31388762
Total usually refers to the sum of their deadlift, squat and benchpress. OHP isn't usually included.
4/3/2/1 means 4pl8 deadlift, 3pl8 squat, 2pl8 bench press and 1pl8 OHP. It's just an standard intermediate goal for most lifters.
>>31388801
>Depends on your age, goals, how long you've been lifting, etc.
Ok. Which would you chose?
Testttttttttt
>Sick of being a DYEL.
>Been doing SL + Cardio for 3 months now.
>Got to 187lbs from 175lbs.
>Sorta been doing GOMAD (i.e. drink half a gallon a day).
>Recently been having serious butt pain from exercising and struggling working out.
>Today I failed my first 5x5 squat @ 190lbs, failed for the 3rd time @ OHP (need to deload to 90lbs), and almost didn't complete DL.
>Depressed by lifting results today and didn't do cardo/myofascial release.
Is this normal? I haven't been very strict with my diet. I feel there are days I should have eaten more. Yesterday, e.g., I only ate: a small bowl of rice for breakfast, a burrito for lunch, and a boiled chicken breast with some rice for dinner.
>>31388835
its the same pic but he's tensing
>>31388801
Thanks!
t>>31388888
Fuuuaurk
>>31388804
his shoulders arent natty. The abs you could get natty. The overall being that tall and that big and ripped is not natty.
Square shoulders are a smoking gun for anabolic use
>>31388835
the fuck?
Is ICF good for a mix between strength and aesthetic gains?
Got a pain in my shoulder from doing benchpress with manuals. I realized the moment I did it wrong I think because I let the shoulder joint bend back past the back.
The weight was really low as I'm skelly and just starting out. The pain is probably only a 1/10, really minor but it is pretty constant. I have had a similar pain from sleeping wrong, which leads me to believe it's a minor problem.
So did I fuck up and should I pause the training or is it just some minor issue that I can ignore?
>>31388876
Go on a calorie calculator to workout how much you need, then get myfitnesspal to make sure you reach it
Does low-bar squat better for you knees than high-bar? I keep having knee pain after squatting high bar for more than 1.5 months.
Skinnyfag going to gym for first time in life. Subscription got me a progress trainer who'll see how I'm doing once a month and give me advice. This is the routine he gave me:
>5 min on rower
>powerplat stretches
after this each one has 3 sets of 15 reps then 1 set of 11 reps at a higher weight
>leg extension
>seated leg press
>chest press
>shoulder press
>arm curl
>tricep press
>seated lat pulldown
>seated row
>seated leg curl
then a 30 min run on my rest days
I can't help but feel like it's missing something
>>31388933
>square shoulders
i dont understand how they're square
can I replace bench with OHP+dips?
>>31388864
As a newbie, read SS and do the program. Once you're into the "add accessories" phase you'll be adding chins on deadlift day and dips or LTE on bench & OHP day.
As an intermediate, it depends on goals more; some programs use supersetting to pound away for muscle growth.
>>31388962
Try your warm-up sets next time and see how it feels. My base is to never work out to the point where there's pain in the joints.
>>31389000
Neither done with proper form should cause knee pain. Video your squats.
>>31389003
Yes, an effective beginner program.
>>31389037
Not unless you can't bench due to bad physiology.
>>31389003
Sounds like a typical shitty PT routine. They tell you do a machine based routine because coaching proper weightlifting takes effort and they probably don't know how to do it.
Ignore him and do SS instead.
>>31389000
I had knee pain from high bar after a few months. Switched to low bar and it vanished. Bought some Oly shoes and now high bar's no problem. Of course, the first time I had knee pain I was probably fucking something up, shifting weight off the heels, most likely.
>>31389052
I'm beginner intermediate.
My question stall stands though. Should I hit the muscle group twice, wait 48 hours and hit it again, or once each Workout?
>>31389060
>They tell you do a machine based routine because coaching proper weightlifting takes effort and they probably don't know how to do it.
Was asking about dumbells and stuff, he told me that I'll move onto them once I'm doing well on the machines. I apparently need to get form and endurance down first.
Can you do high-bar without lifting shoes now without pain?
>>31388139
No, if its muscle pain its perfectly normal
>>31389069
>>31389094
>Can you do high-bar without lifting shoes now without pain?
>>31389094
Yes, just use a wider stance and dont try to go atg if you want to save your back.
https://www.youtube.com/watch?v=qu6-KiPL89c
>>31389094
Is it worthwhile to try and track how many calories lifting burns or is it a lost cause? How would one even begin to approach doing so?
>>31389094
>>31389119
forgot to add, do it barefoot though.
>>31389037
Why would you?
>>31389088
Machines won't help you get barbell form right any more than bicycling will get your running form right.
>>31389071
I'd recommend you focus on big compound movements; as long as you rest 48 hours between sessions that hit the same muscle groups to allow them to repair, it should be okay.
>>31389135
I don't. Hasn't been worth it.
>>31389088
> I apparently need to get form
Which you do by practising form with free weights. Machines can't teach you that.
>and endurance
The cardio will do that, and that's good - you should definitely do the runs - but you're lifting to get strong.
>>31389135
Whats your point? If you want to gain muscle eat 500kcal surplus, if you want to cut eat at 500 kcal defecit
Why are my squats so shit? I bench more than I squat. I have flat feet, tight hamstrings, etc. I am 170lbs, squat 185lb....what do?
>>31389119
Thanks man. Really appreciate it.
>>31389172
Either your form or training is off.
>>31389094
Yeah, and I'm sure I could do them without lifting shoes and it'd be fine too. I wouldn't want to, because lifting shoes are the tits. But I bet I could.
>>31389143
go barefoot even if I have flat shoes?
>>31389146
>>31389158
Yeah I reckoned he was chatting shit when he said that. I'll stick with what he told me for now and see how it goes, it's probably just to save them time teaching people that quit after a few weeks.
He'll see me in a month to check progress. I'll ask him about doing SS and GOMAD. Dude's got a bicep as big as my head so he obviously has some idea of what he's talking about.
>>31389162
You need to know how many calories you expend to do either of those
I'd prefer measuring by each individual workout than by just going of TDEE. More accurate that way
>>31389207
Depends on your shoes, if you have shoes like regular converse's then its fine, but any running shoe or gel based sole will fuck with your balance, better take your shoes off and go barefoot (you dont have to take your socks off) for increased balance and stability.
Is there any "weight management supplements" worth your money or all they all bull shit
For example a bulk powder site I go to has shit like this:
AMP Citrate
Octopamine
Synephrine
Raspberry Ketones
Yohimbine
I use rowing machines a fair bit, but I get mad painful Carpal Tunnel if I go over like 4k. Is this a problem wth form or am I just building some unused muscle? Pretty new to the gym.
>>31389230
No supplement is worth the money if you haven't figured out your diet first.
>>31389214
>Dude's got a bicep as big as my head so he obviously has some idea of what he's talking about.
Or he's just roided up to the eyeballs.
Either way, there's nothing to stop you reading Starting Strength (the book) in the meantime. Even if he doesn't want to teach you to lift properly, you can quite effectively self-coach yourself from that book.
>>31389222
It's far from necessary, if you are gaining too much fat eat just 100-200kcal less. Anticipating is more than enough. And besides there is no way to accurately measure your spent energy during a workout.
>>31389230
Protein powder is the only thing you need and even that is not necessary if you eat the right food and count your macros
>>31389230
No. They're all bullshit at worst, and a rounding error at best in calorie intake.
Friend got me something called L-Carnitine and my Dad bought me something called CLA. Are these worth a shit? I'm currently on a cut right now.
how can I count my calories without an app?
>>31389301
No, but using them as you already have them wouldnt hurt.
>>31389225
How do you flex your abs while squatting. I always get headaches.
>>31389088
You should learn dumbbells and barbells when they aren't enough weight to seriously injure you so right away
Dad gave me his old bullworker, isn't it just an outdated scam?
>>31389318
Oldschool method, read labels, food scale a calculator and a notepad.
>>31389337
Probably your breathing. Breath in on top, go down and up, breath out on top.
>>31389318
use your finger
one finger length = 100 calories, estimate the 3d finger length of the food, and calculate
I do an hour of cardio most days, but after I finish everyday I'm constantly hungry??? How do I do cardio without being super hungry afterwards?
>>31389318
Read them off the back of the packet, jot them down in a note book.
Alternatively, if you want something a bit more hi-tech, google the calories and record them in a spreadsheet.
As a 5'8"-5'9" ~144lb male my BMR is 1723.82. I do SL 5x5 so I work out three times a week. I decided that that was moderate activity and multiplied it by 1.55. It says my caloric needs to maintain weight is 2,671.921 calories meaning I need to eat 3,171.921 calories a day to gain weight. Thats seems like a lot, does it sound right to /fit/?
>>31389383
That sounds about right. Just remember to get enough protein in there as well.
>>31389374
Why would you? Post workout meals are great. If you are trying to lose weight, drink more water and eat enough beforehand. And eating low calorie food afterwards will also satisfy that hunger.
>>31389383
You should eat 500 above your TDEE, not including workouts, using a calculator you should imput 0 activity, IF you dont do daily unavoidable cardio i.e. biking to school/work. Just try eating 2500-2700 kcal, if you are gaining more fat than you would like, cut it down 100-200kcals again. If you are not gaining weight, add another 200-300. Anticipate.
>>31387899
You shouldn't be getting tired. What's your routine?
>>31387899
Caffeine, coffee or energy drinks work. You can also try looking into a preworkout supplement if money is not an issue, you can also make your own at a third the cost. Works for me.
>>31388660
I dig this
>>31389318
>>31389367
Or go buy a food scale, nothing fancy needed, and weigh it. At resturaunts just remember why you ate and look up how many cals it has at home. To track I'd just buy a paper notebook and keep track of each day there
>>31388660
Because Europeans are tryhards
I was at a party last night. I got super drunk and told everyone I just hit 150kg squatting.
Should I tell them today that I was lying or just live with it?
>6'0
>220lbs
>workout hard 6 times a week
>single post workout protein shake
>eat two meals a day
>big salad, no dressing or cheese or anything, with a chicken breast or fish
>veggie omelette with no cheese
>snacks: piece of fruit with a small amount of peanut butter, occasionally beef jerky or some tuna
How long till I really see some differences in my body? At this rate, being (presumably) at a solid calorie deficit, will I just see weight fall off or can I expect to tone up some as well?
I'm super dedicated to the workouts, and I hardly ever fuck up on my "diet".
5'10". 190lbs.
1700 a good calorie goal for a cut?
19, 5'3" 105lbs
should I just kill myself?
At what point should I stop eating at a deficit?
I'm 177 at 6'0 with still some fat around the love handles. People say you should bulk because if you get really lean with little muscle you'll just end up a skeleton. I want face gainz though as well as getting rid of the love handles.
>>31387427
how do you get ride of stretch marks? Im not talking about those barely visible but the fucking purple looking ones
I'm not fan nor anything so its fucking weird, and these are only on my left bicep where my big vein is
>one day realize I have some purple spots in my arm
>think it's just some bruise from sex
>week goes by
>today take a good look a it
>holy SHIT
>>31389553
>5'3"
Consider midget porn
>>31389657
>>one day realize I have some purple spots in my arm
>>think it's just some bruise from sex
Are you fisting horses up to your shoulder?
>>31389417
I dont understand why I shouldnt count my workouts in my TDEE. If I am active and only eating enough to gain weight while sedentary wont I be eating at a deficit?
>>31389677
gf scratches and sometimes bites from pleasure man
I've heard about pic related, is this shit a cream? where do I even get it in europe
How much can a 15 lb barbell hold
>>31389677
>he's never been pinned down by a man and butt fucked
>>31389553
Well if you have a cute face you can always go gay. I feel a great urge to snuggle up in a blanket with short attractive guys.
Missed half my lifts on Friday, work is a gains goblin. Did all my bench and half my squats, was able to increase weight on both so not very unhappy but still disappointed.
Too late tonight to go back to the gym, should I hit the gym again Sunday and make up my squats and rows, or just scold myself and follow my routine, and just dead lift and squat on Monday?
>>31389657
You don't. They'll fade over time, or get a plastic surgeon.
>>31389713
Because it serves no purpose. Do you think every 100g of chicken has exactly the same calories every time?
>>31389728
I have a solid 15lb standard (one inch) barbell that I got to 275lbs without a problem.
>>31389788
Do your next session and complete all reps.
>>31389536
If you aren't counting those calories you will never see improvement, that simple.
>>31389714
>gf scratches and sometimes bites from pleasure man
I don't know these feels
>>31389738
>butt fucked
>losing all those gains to your poop chute
>tfw was laying down on my bed playing vita
>get my head up to look at something
>dizzy as fuck
>feeling uncomfortable
>been like this for the past hour
fuck /fit/ am I getting sick? I thnk this might be because I blew my nose but it's allergies
or maybe my contact lenses were too dry
what can I do if its a sign of being sick tomorrow?
>>31389713
The only reason you are eating extra is because you are training...
>>31389825
Well. I guess I'll kill myself then.
I have no way to measure my food portions properly. I just try to eat mostly veggies, a little bit of carbs and fruit, and a fair amount of protein.
>>31389844
You're being attacked by the gains goblin, go eat some oats
Just go to sleep man
>>31389818
So because I cant count calories im eating 100% accurately I shouldn't count my daily needs 100% accurately?
>>31389844
lots of water, sleep, eat and take some codrel
>>31389509
Train your way up to it and satisfy that lie.
>>31389899
Yea but I still need to eat more calories then I am burning right?
how does aspirin compare to DNP as a mitochondria uncoupler? (lol)
>>31387427
I've been doing ICF 5x5 for a month, not bulking or cutting, just eating clean protein, and eating a lot.
My stats aren't great, and I was wondering whether I should start cutting now or bite the bullet and wait until I'm 4/3/2/1
6 feet 200 pounds
>>31389986
>not bulking or cutting
you can either eat at a deficit or a surplus, so which was it?
you are skinnyfat, so either way is legit. your choice
>>31389537
1900 should be better, depends on a ton of things. bf/activity level/your metabolism all play a role, can't just tell you by knowing your weight
>>31389974
ayy
Can't get a gym membership for like 3 weeks what's the best bodyweight regimen to start off with if I've never lifted before.
is boxing a good replacement for cardio like running or rowing (or other cardio-machines)? It usually kills me, but i cant keep on boxing for 20 minutes like i can run for 20 minutes?
A
Bench 3x5
Deadlift 1x5
Dips 3x5
Pull-ups 3x5
Weighted sit-ups 3x20
B
Squat 3x5
OHP 3x5
Rows 3x5
Chin-ups 3x5
Curls 3x5
How could I improve this routine?
>>31390141
By starting over?
>>31390141
by not doing it
>>31390161
>>31390173
Thanks for your help niggers
Is oatmeal good food for gains?
>>31390185
No it only lowers your test
I just realized ive been doing SS wrong. Insteads of adding weight each workout I try to add 10-20 pounds at the start of each week. Have I fucked up?
Can I please have some opinions on the quality off this diet
-2100 Calories consumed between 12-9pm
-Skip Breakfast
-BCAA 8-10AM
-Lunch 40% (840) Cals/Macros
-BCAA + Multis w/ lunch
-Take Pre-workout
-PW Snack 20% (420) Cals/Macros
-Whey + Creatine + BCAA w/ post workout
-Dinner 40% (840) Cals/Macros
-Multis w/ dinner
-Workout days higher carb intake
-Rest days higher fat intake
-Protein constant 100-150g
-Drink coffee/tea and lots of H2O
>>31387899
Increase carb intake before working out? Perhaps just increase carbs in general.
If any of you guys did SL, would you recommend it?
>>31390222
Whey is rich in BCAAs so taking them separately is unnecessary.
>>31390234
It's a decent starter routine. I'd have skipped over it if I'd known going in I would end up headed for something rather specific, but for most people its suitable to kick things off.
This is my workout for SS, am I missing anything important?
A
Squat 3x5
Bench 3x5
Deadlift 1x5
Pull-ups 3x5
B
Squat 3x5
OHP 3x5
Pendlay Rows 3x5
Dips 3x5
On Friday it's A or B but + Curls
>>31390286
Power cleans
>>31388660
Technically, we all should call it masslifting since you can't lift a force, which weight is, a gravitational force.
>I am a diagnosed autist.
>>31390334
I've never done power cleans, where should I add them?
>>31390334
useless
>>31390358
Do them instead of Pendlays, for proper SS.
>>31390362
You aint never picked up a sack of manure, have you, city boy?
>>31390382
Otherwise the program is good?
Some guy told me I shouldn't squat every day, was he pulling my dick?
>>31390418
hes correct
squats every day is excessive
>>31390446
So what should I replace squats with on B day then?
Anyone know a routine I can do to help with boxing?
>Tfw can't diddylift in gym
>Tfw gym is mostly machines
Is a bro split what you so after you've made gains on ss? Also does the 1000lb club include ohp or no
>>31390467
pls respond
>>31390222
>BCAA
useless
>pre-workout
useless
>2nd multi
useless
>100-150g protein
too low, unless you're a midget
>>31390557
yes
no
Is it okay to work out not on a strict routine if you're eating a lot and still hitting all your muscles? I'm paranoid as fuck that I'm going to go no where, but I'm stuck going to Planet Fitness atm and I haven't seen an actual routine that Planet Fitness actually has the fucking machines/stuff for
>>31390597
Pls
Another glass of wine before bed, /fit/?
I have pretty bad anterior pelvic tilt, what should I do?
>>31390672
well it's better than nothing
>>31390712 Am I fucking up what could be some sick noob gains? Or could I always start getting sick noob gains when I start a r33l routine?
>>31390744
you always get sick noob gains when you haven't been lifting for a year or two.
otherwise, yes, gains won't come as quickly as they would with SS + GOMAD or something. what's stopping you from finding a new gym?
i'm too fat to do a good set of pushups
will doing aztec type dumbbell rows work the same muscles so i can eventually switch to pushups?
>>31390795
Can't land a job right now so I'm stuck with funding from my mother (I'm a shitter). Trying to go to somewhere else is a hassle. I want to go to Retro Fitness eventually
does /fit/ use hairspray for maximum aesthetics
>>31390707
hip flexor stretches
check on your adductor strength too, some stretches for those wouldn't hurt, but mainly hip flexors
When a girl smiles at you while you walk by, does it mean she's into you? She was giving me flirty eyes as well, and I smiled back.
It was just some girl I'd never met at my college's gym the other day. We'd made eye contact in the weight room earlier.
>>31390865
No, I highly recommend against it
You'll end up looking like supermong
>>31391000
trips dont lie, he is right.
pelvic tilt bro here. hip flexor stretches every morning. clench your buttcheeks and suck your abs up when you walk/stand. physically put your hips under your body at all times. eventually itll become second nature.
also squat and deadlift heavy fag
>>31390693
If you're gonna do SS, read the book. If you want big stronk legs, squat every workout. If you're concerned about t-rex mode, cycle squats out when you are as strong as you like. If you don't want big stronk legs at all, perhaps SS is not for you.
>>31391060
It means she's a polite human bean, brew. She might like you, too, but to figure that out you'll probably have to actually talk to her.
>>31390816
Rows are a pulling motion. Push ups are not. Carryover will be minimal.
anyone know where i could stream/torrent "under construction from monster to freak"?
I've been on an SS variant for about two-three weeks now. Started at about 145lbs skinnyfat, now 150lbs presumably still skinnyfat (eating about 10% above maintenance). Lifts are at 165lbs/135/95/65 for 5rep. (dl/sq/bp/ohp) and I've added in chinups/Pullups already. When should other accessories, ie rows, dips, etc be added? When should I incorporate power cleans?
>A
>squat
>ohp
>dl
>chins
>B
>squat
>bp
>dl
>pullups
>AxBxAxx, BxAxBxx
>>31391352
Well i can't really tell you because you're on some made up variant of SS. in ss cleans should be done from the start. A popular variant has you replace cleans with rows. Deadlifting everyday is retarded.
>>31391423
In SS it says to remove power clean and do only Deadlifts until deadlifts form is good and deadlift is established "well ahead of squat", then switch deadlift to power clean on B workout. From SS wiki
Why is my squat so much worse than my deadlift?
I can DL 315 for working sets. I was squatting 225x5, but I realized I was barely hitting parallel, so I deloaded to work on form...I can barely do 205x5 to full depth.
Is it hip mobility? Obviously my legs are strong enough to move way more than 205
i'm slightly skinnyfat and would like to cut down my body fat without losing much weight. what should i do?
>>31391553
Eat at a very small deficit and make sure your protein intake is high.
>>31391213
You don't want to watch that.
Do any of you fellas ever resort to fats food when on a cut? absolutely nothing in my house and im tempted to just go by 20 chicken nuggets from mcdonalds
>>31391673
As long as you stay in a deficit it won't kill your cut. The excess sodium might cause some fluid retention and the scale will tell lies as a result, but you'll still burn fat.
>>31391673
Fast food is so calorie dense I can never feel full and stick to my calorie allowance. Go to a 24 hour grocery and buy some grownup food.
High bar or low bar
i've doing SL 5x5 for some weeks, i'm a begginer btw, and read some posts on forums and a video form scooby that, it cause laggy chest growth, the question is, should i change my routine? what routine should i follow for aesthetics?
>>31392279
Whichever lets you do the most weight with correct form.
Can I become Bane doing pushups
>>31392279
Unless you're training for a specific sport, whichever you prefer. It barely matters.
what stationary bike can i get for under $200 that won't break
Are you considered intermediate or advanced or even still noob if you get 4/3/2/1 plaets? I've already gotten the 3 and 1 plaet, as my working weights not 1RM but 4 and 2 pl8s may still take some time.
Also, I'm planning to do deloads this week to rest my body from lifting heavy all the time and also to minimize my gym time this week since I'll be very busy this week. What do you guys do when you're in your deload week, if you are doing it?
Been doing SS for a while and moved onto SL for the 5x5. I like it a lot so far but have not been doing enough isolations in addition I feel.
At the end of every workout I do a 2x8 curls but that's it
Which isolations would you guys recommend?
>>31393060
beginner/intermediate/advanced is much more about the sort of progression you can maintain (assuming you're doing everything 'right') than your actual numbers. Some guys run beginner training routines right up to a 3plate bench and a 5plate squat, other guys barely get past a 2plate squat before they have to slow it down.
>>31393081
Thanks, that makes a lot of sense
I need to buy new pants because mine are worn out. Do I get 1 size smaller or 1 size bigger?
I'm builtfat at 5'9/195 lbs, and I'm slowly gaining muscle and losing fat simultaneously due to a combination of noobgains and leangains.
I train for strength and general fitness, but I'm getting some mass due to noobgains and I like it. My worn-out pants have gotten looser at the waist, but I'm tempted to buy the size as an allowance for future gainz. The pants I'm buying are to last for at least 3 years.
Pic related. I look like the builtfat guy, but leaner and with SS quads.
>>31388268
>>31388286
>>31388740
>>31388766
Would you recommend S health for android?
A general question about cardio:
When I was around 280 lbs I used to run a 20 minute +/- 2 mile run. My legs would feel really harsh.
I also read about an individual who went to MEPS and was built like a motherfucker. He was 280 all muscle and did a 15 min 2+ mile. He ended up with stress fractures and other major ailments that got him booted.
The question is:
>How much is too much and how do I know.
I don't want to end up like that guy.
>>31393153
*tempted to buy the same size
What shoes do you use to life weights?
I am using flipflops in my garage squat rack... and I think I might need to upgrade. I have heard that running shoes are stupid for weight lifting...
what should I buy?
>>31387525
>lower back extensions and lower back extensions
come again?
>>31393236
lolwut flipflops. Get a pair of shoes that do not have squishy soles. If you're poor like me, get a pair of chucks/vans, they are good enough. Or lift barefooted
>>31393271
concrete is cold
anyway, I still want to know what shoes to buy and where to buy them. Someone here must know. links are valued.
>>31393080
do chinups and dips if you're not fat
"moving on" from SS to SL doesn't really make sense. if you've slowed down on linear gains, switch to a different program with a different means of progression and it sounds like your goal is aesthetics so don't pick another strength program
>>31393236
I use my sock for squats, deadlifts, and rows.
Everything else running shoes.
I heard it takes 3500 calories excess to gain one pound.
Say it takes 2200 to maintain. If I were to consume a magic bag of candy every day that had 6000 calories and hit all my macros, but it weighed less than one pound, would I still gain a pound every day or would I somehow lose weight?
>>31393172
smaller size, i bet you're fatter than you think, what are your lifts? better to have your clothes fit better and then buy new ones as you grow into them than have them all loose like a kid or a thug if you're not a poorfag. only really need like 2 pairs of pants anyway
How do I add dips and chinups to my routine? How many reps, how many sets, and how do I progress on them?
Bodyweight is kinda different from barbells.
>>31393365
don't do em if you're fat. don't do dips if you can't do 3x20 pushups fresh, then you should be able to do at least 5. 3 sets is good. try to add a rep every workout. once you get to 12 reps or so you can add weight i recommend adding a 25 lb plate once you can rep 12 of either dips or chinups.
>>31393411
I'm a skeleton. I've gained close to 20 pounds since I started lifting, but I'm still only 165lbs. Bodyweight exercises should be fine for me.
>>31393445
nice man. bodyweight work is really rewarding, it feels great to be in control of your body.
>>31393354
impossible for any food to be less than a pound for 6000 cals. fat is 9 cals/gram most energy dense, that's 666 grams of fat which is one and a half pounds. technically like gasoline has a shit ton of calories because it's very energy dense but since that energy is not useful for us physiologically it doesn't fit within that rule
Do any of you have restless leg syndrome? What meds you taking and how you doing?
When it comes to lat pull down is wider grip better than narrower? I can pull far less and with a shittier form the wider the grip is. But I'm wondering of if little wider than shoulder width is too narrow.
>>31389908
if you have no way to measure then every two weeks add more food to your intake and slowly do so every two weeks until you notice you're gaining too much fat. It's not rocket science.
>>31387427
How much should I gain in a month when bulking?
Started at 75kg in November/Dec and just hit 80kg.
Last month it was around 1kg. Would you say that is a good amount and I should keep aiming for 1kg a month?
>>31394021
I think wide grip is the proper form
>>31394262
1-2kg is typical, although if you're gaining weight and your lifts aren't going up, you should probably look into that.
I asked this last thread too but no answer: Is there currently a working /fit/ archive? Heinessen and imcute.yt both seem to be broken.
>>31387427
Doing a brosplit will 2 rest days like this be enough for recovery? I have time to lift on the days below and would like to if I can
Or should I rest more for better gains
MTWTxSx
I am gonna start swimming to obtain an ottermode body. Is there anything extra I need to do to obtain that swimmers physique? What kind of lifting do they do?
http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
Is this a good routine for a beginner?
>>31394310
You're gonna need a good condition.
>>31394315
Most of the exercises are redundant, time consuming, and not very helpful, and not good for general beginner mass building.
>>31394292
Depends how you're splitting and how intense your workouts are. Generally, on a decent split 2 days is enough.
>>31393354
You'd still gain weight. The actual molecules of fat don't really weigh that much; the water they're dissolved in inside your body accounts for roughly 80% of the weight.
Think about adding water to spaghetti noodles, it's kinda like that
It's been 10 days since I started stalling on my cut. I was at 82.1kg back then, since then I've been fluctuating all around the place between 82.1 and 84.1. I never consumed more calories than maintenance at most. I'm pretty sure this is water weight, but :
Is it time I reduce the calories to keep losing weight?
Should I stay here and give it a bit more time?
I've read the sticky and I'm ready to move on to getting my fat ass in shape, but I'd like to ask you anons who HAVE lost weight... What diet did you eat in moderation that worked for you?
