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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
questions that dont deserve their own threads
how should the weight of different barbell exercises compare to eachother? I just had my first workout 2 days ago and i was going back today. I read how i should be adding weight but i'm just wondering if my starting points look a little off
ohp- 40
bench- 60
squat- 70
deadlift- 80
weight is in lbs, not a girl just a skelly
What is the best way to transition from bulk to cut and then back to bulk?
My current thinking to optimize this is to:
Bulking cycles
Bulk->Deload->Bulk->Deload, all at surplus/slight surplus calories
Bulk into Cut:
Bulk->Cut (reduce training volume, which acts as deload but enough to maintain muscle mass)->Maintenance (short diet break if needed if cutting for long periods)->Cut
Cut to Bulk:
Cut->Maintenance->Bulk
What do you think?
>>37292767
Does anyone have the picture for couch to 5k or an equally good routine
>>37292787
Starting points are what they are, don't worry about it. Do the lifts correctly and add weight and this 'problem' will fix itself.
Rate routine please
All repeated main lifts are deloaded on the 3rd day of the week.
AxBxAxx
BxAxBxx
A:
Deadlift 5/3/1
OHP 5/3/1
lat pulldown 4x8
db OHP 4x8
db row 4x8
curl 4x8
hammer curl 2x15
B
Bench 5/3/1
Squat 5/3/1
high pull 5x3
db Bench 4x8
dip 3xF
overhead tricep extension 4x8
face pull 3x8
should i flex in progress pics
I get a pain in my right shoulder when I do Dips. I currently do SS with standard accessories (chin ups, dips) but I'd like to know what would be a good substitute for dips.
>>37292937
>rate routine please
It's 5/3/1, the fuck do you want rated? What are your goals? I'm assuming strength and some size.
What stage are you in right now as far as training? This isn't appropriate for a beginner or even an intermediate really.
Other than that, upper pulls are balanced with upper pushes, lower body volume seems low, you may want to add in hamstring curls and either some lighter squats/front squats/leg press.
People also generally find more improvement in OHP doing it more often. You could cut 1-2 sets from db Bench or dips on B day to do a couple sets of lighter OHP, grease the groove.
I noticed today when I was V ups that I could not raise my legs with out a bend at the knees so I tried foam rolling my outer quads and hamstrings for the first time and it hurt like hell. Am I on the right tack to fixing my problem or should I be doing something else.
>>37292982
Take progress pictures in the morning right after waking up, unflexed, to eliminate variation.
>>37293015
I wanted critique on the assistance work, your post was helpful. Thank you.
How fit should the people or the average pre-HAES person be?
How many sit-ups?
How many push-ups?(roll)
How much to DL?
How much to Bench?
How much to carry on your back over a distance?
How far to run?
How fast to run?
Beep Test?
Are the stats related to bodyweight?
I recognise army entry standards but what does /fit/ think?
Cee or mono?
>>37293122
I'd go off army tests, you can find the specifics for elite units and go off those
My shoulder keeps popping with light pain in I think the bone. I can crack it a lot, and I believe it's because I was putting too much force on it when I was trying a one handed chin up for whatever reason on leg day yesterday.
What can I do to rehab it as well as rest?
>>37292937
Periodize it. Those are some pretty tough workouts - you should include the occasional easier day, maybe once a week, where you don't do nearly as much auxiliary work.
>>37292990
I think there are fewer people who can do dips than who can't. They require very good shoulder mobility.
Good old push-ups are a good replacement. Very underestimated exercise. If you think it's too easy, be creative. There are many ways to make push-ups harder.
>>37293122
Should be able to meet the Fitness Test of the US Army.
We're all just cannon fodder for Uncle Sam in the end.
Rate my DUP Set x Rep scheme:
Monday
3x6 @ 70% 1RM
Wednesday
4x4 @ 80% 1RM
Friday
1xAMRAP 4x3 @ 85% 1RM
>>37293144
Creatine monohydrate is all you need.
>>37293191
Seems all right, depending on what you're trying to achieve of course. I'd finish with the AMRAP set rather than start with it though.
>>37292767
You have to pick one of these two exercises for the rest of your life
>Dedlift
>Squat
>>37293184
Thanks. Yeah whichever workout repeats on a given week would have the main lift deloaded and possibly the assistance work as well.
Is the set rep scheme okay?
Is it better to mix the work a little bit, so like pair moves like ohp with lat pulldown (as it is) and row with Bench, or dips/curls extensions/hammer curls? Instead of keeping them together?
Is there anything wrong with working our 2x a day 5 days a week if I eat enough and sleep enough?
Currently doing PPLxULx with heavy compounds in the morning and accessories later in the evening.
>>37293212
Deadlift
>>37293222
Naa it's fine, just as long as you take it easy some days, because that's a pretty large workload on those days you listed.
>>37293227
It's complicated, but as a rule of thumb, if you're working out two times in a day because you feel like you can get some better quality work in by splitting your daily load into two, then it can be a good thing. If on the other hand you're working out two times in a day because you're addicted to being in the gym and try to do twice as much training as you should be doing, then it's always a shitty idea.
If you have a good work capacity, you can pull off training A LOT, but you absolutely have to plan your training so you don't go hard every day. Even if you don't actually feel tired, it's just not how the human body works. Always make sure that your training load fluctuates throughout the week for best results.
I can't squat because of knee problems, what exercise should I do if I want to start SS? how can I replace it?
How does dumbbell press compare to ohp?
>>37293204
Strength first, then size (i will add accessories and etc). I do the AMRAP set first because I want to see if my max went up
>>37293319
The program pretty much revolves around squatting. I say fix your knees, but if you don't know how or can't be bothered, then DON'T do that program. Do something else.
>>37293327
Excellent exercise. Safer because it doesn't lock your wrists in place. Impractical to do low reps though, as really heavy dumbbells (in relation to 1RM) are cumbersome to get into place.
>>37293339
>I do the AMRAP set first because I want to see if my max went up
Do it last anyway. You can still measure progress even if your true maximum strength is masked by a little fatigue. If you start out with an AMRAP set, performance on the subsequent sets is going to be very compromised.
Can I continue to add weight to my bench/ohp if I stall on my squats?
I'm gonna stop at 135 for my squats and continue to raise my bench until it reaches 135 as well.
Currently at 120 for squats and 105 for bench.
Would SS still be a good routine if I didn't add weight? I'm not that interested in linear progression, I just want to reach 1pl8 for now.
>>37293375
That is the worst idea I've heard all day, objective speaking. Get it out of your head. It's not even up for debate.
>>37293375
Add weight to every lift whenever possible.
>Would SS still be a good routine if I didn't add weight?
No, the entire objective is to add weight and get strong. If you don't add weight, you aren't adapting. If you aren't adapting to heavier weight, you aren't improving.
>>37293374
I wouldn't call dumbbell press safer than ohp because your wrists NEED to be locked in place. If they aren't then you risk injury on your rotator cuffs.
>>37293413
>If they aren't then you risk injury on your rotator cuffs.
Not really, no. The fact is that having your hands locked into position creates more strain on many structures particularly your elbows.
Barbell overhead presses are still great though. Like other barbell lifts, they're a bit more stable than their dumbbell counterparts, and increased stability always equals more strength production. Still, for most gym-goers, the DB version is just as good, and it IS safer.
If I eat foods rich in estrogens or that produce estrogen on leg days, will I have feminine legs and ass while still maintaining a masculine torso if I eat test boosting foods all the other days of the week?
>>37293462
Yeah that's not how it works, you goddamn fucking idiot. Fuck you. Shit, I get so mad when I see stupidity like this. You make the World a shittier place. Kill yourself.
What happened to the /bwg/ threads?
Dislocated my shoulder again doing mundane shit, because it's been fucked up since I was a kid ( There was this one time it dislocated with literally my arm's weight, like, what the actual fuck ). People recommended me to lift until this shit gets better, and I'll admit, even if I'm DYEL, I haven't dislocated it in the last 2 years, until today that is.
So, do I keep lifting until I make it, or surgery ? I mean, who am I kidding, I already have a consultation with an orthopedist in a few days, but I guess I'd like an opinion until then.
What's with fat chicks being so interested once you get fit?
Is it like when guys see a 7/10 and they want to gf her up? Hot enough to be attractive yet not so hot that they're intimidating? Seeing as girls all think they're +5 higher than they actually are.
>>37292767
can i bake my protein powder and not damage it?
i started making pancakes from 2 parts powder 1 part water. then i make pancakes of 1 scoop each.
usually i make like 4 and place the other 3 in the fridge so the next few days i just pick one and eat it for my daily scoop.
the taste is 10 times better even if its basically still water with powder. (and a very very tiny bit of cooking oil)
>>37293511
I figured it out: they've moved to /asp/
>>>/asp/1244778/
I fucked up hard , what should i do next ?
Been lifting for 6 months following some stupid ass volume program . Now i want to get lean for the summer but my lifts are shit and i've had next to no bicep progress .
so far my lifts are
65 kg bench 5x5 (143 lbs) - 24 kg (48 lbs) 4x10
100 squat 5x5 (220 lbs) - 65 kg (143 lbs) 4x10
120 diddly 5x5 (264 lbs) - 85 kg (187 lbs) 4x10
45 ohp 5x5 (99 lbs)
do i still have some time to noobgain my way out of this shit ?
im 195 cm (6'4''ish i think) 96 kg (211 lbs)
I haven't deadlifted in a while due to sickness, so I dropped some weight, but I noticed I feel it a lot more in my lower back than I used to. When I turn to the side to practice in the mirror my back seems to be properly straight, no glaring form issues. Am I doing it right and the back soreness is just from not being used to the weight, or am I on the path to snap city?
>>37293744
You can still be doing it wrong even if you are able to keep a straight back. It mostly comes down to whether or not you know how to "hip hinge".
Guys when for example someone says "I bench 100kg" does he mean 80kg + 20kg from the barbell or literally 100kg without the barbell?
>>37293827
All lifts include the barbell.
>>37293827
Did he left the barbell?
My left wrist hurts if i pretty much do anything with it.
my right wrist is totally fine, nothing ever hurts, but if i rotate my left hand at all, it gets painful, which means pretty much any exercise hurts
how can i tell my left wrist to fuck off, it's pretty much a skeleton wrist also.
>>37292767
What is the best time of day to weigh yourself?
>>37293862
First thing after waking up in the morning will be most consistent.
>>37293374
I can't fix my knees because shitty doctors/specialist where I live, so what program do you recommend for a total beginner?
where do i go to avoid the summerkids?
>>37294041
Adam's Apple in Windsor, Ontario.
if SS is great for beginners for strength, madcow for intermediate and 5/3/1 for advanced what is the routine equivalent for size for intermediate and advanced?
recently ive been trying to lose weight (started going to the gym with a couple of mates)
im 5"7' and i started a few weeks ago at around 210lbs and now im at 192lbs (im aiming for around 150lbs)
at the gym i mostly do cardio but i also join in with my mates in between cardio
what im wondering is mostly whether or not my insane appetite will go away? i've been trying so hard to portion my food (and succeeding) but i don't like being in a state where i feel like im starving and i'd like to just feel normal if that makes sense?
also apart from counting calories and avoiding carbs, should i particularly worry about the fat content in my food? i usually have chicken but occasionally i might have a burger (sans bun) or a few strips of bacon or something which is all fairly fatty
thanks guys
I know ratios are unimportant compared to how many grams you're getting, but hear me out
These are my macros for the day, I had ihop for breakfast and it inflated my fat intake
Should I not eat any more fat for the day?
>>37294166
Get strong, then do a period of hypertrophy, then you have to get stronger, then do another period of hypertrophy.
3-4 sets x 6-8 reps for your main lifts, attempting to still get stronger as you do it.
Progressive tension overload is the key for everything. If you aren't adding weight to the bar over time, you aren't getting bigger.
>>37294166
iirc, madcows is a bodybuilding program
>>37293867
Awesome, that's what I've been doing.
Bless you, anon.
>>37294219
For a successful trainees diet you need 1 g protein per pound of body weight. After that, the rest just needs to fit your calorie requirements/restrictions. Pick carbs and fats in any combination, just make sure you get your essential fatty acids and eat your vegetables.
>>37293375
>I'm gonna stop at 135 for my squats and continue to raise my bench until it reaches 135 as well
but....why?
Hey guys can you tell me why I'm such a failure?I have been working out for 6 months, not expecting anything huge but even my abs aren't visible when lighting is bad and seeing I don't even have 1/10 gains of others just makes me cry... I eat veggies/meat get good sleep etc. Advice would be great
>>37294303
me standing str8. No bully plz
>>37294321
nvm my pic won't upload another pic for whatever reasons
When measuring arms, how are you meant to do it? When not flexed and out in front or to the sides etc?
>>37294303
Lift harder
is push/pull split more balance than upper/lower? is ppl twice a week waste of time? is it true that doing push pull on consecutive days - monday tuesday, thurday friday is wrong as quad once said? isnt then 3 day a week too little for not full body program?
>>37293699
noobgains usually stall around 1/1.5/2 * bodywheigth for bench/squat/dl so ... yeah you have lots of gains left
>>37293462
This is the dumbest post I've ever seen here
How do I leave skinnyfat mode?
>>37292844
I also need this pic. mum's trying to get in to fitness and needs some help
>>37292767
Hey /fit/,
How do I incorporate different squat styles into my routine (low bar, high bar, fron squat)?
I've been doing SS for like 5.5 months and once I'm donewith it I would like to add squat variations to my intermediate routine.
>>37294377
Diet, cardio and weights.
>>37294377
Gain muscle.
Used to be 350 or so lbs. Dropped to 225 but gained some back to anti depressants but want to really start lifting again. Lets say I want to be a strong and not deal with loose skin. Should I just go for a bear mode body?
Probably a long shot but does anyone know any (advanced) exercises for knee stability?
>>37292767
Is it ok if I only did 3 reps instead of 5 at my last squat set?
I couldnt go down anymore
>>37294453
Yes. Try and complete the same squat workout next time you squat though. Don't increase or decrease weight. Just do full sets and reps.
If you fail that then give up
Full body or split? If full body, can anyone recommend some serious routines?
What weight is a good place for me to stop cutting at? Currently 5'11 260 but when I was powerlifting for football in highscool I was 5'11 300 with 1.5/3/6/5.
>>37294576
Depends how you want to look when it's all over. It's best to cut for a while, then take a break at maintenance for 2 weeks, then reevaluate your calorie needs, then resume cutting.
>>37294568
What level of training do you have? What is your goal? Muscle? Strength?
>>37294610
I've hardly any serious training, just casual lifting. I'd like to have visible and large muscle but definitely not weak. I don't have an ideal body type.
>>37294701
If you are a beginner, training full body 3x a week is best.
Beginners do better with more frequency. Not only are you not strong enough to be using weights that you can't recover from, meaning you can hit the same muscles more often, but this gives you more practice with each exercise to learn proper form.
Your core lifts will be squats, deadlifts/romanian dead lifts, bench press, rows, overhead press, and chinup/pullup/lat pulldowns. If you don't like SS, pick a routine that covers all of these in a rep range between 5-10.
>>37293848
try a light taping on it when you lift. Used to have the same problem, just threw on a light boxer wrap and was able to do all the same lifts without the pain. eventually it subsided alltogether
22 Male at 210 6'2. Complete novice when it comes to dieting. I'd like to get to 170, maybe even 160, but im lost in all the complexities of what to and not to eat. Can anyone share what has worked for them? I don't get bored of eating the same foods, just like to mention that.
>>37294814
bump. i'm 6' 180lbs, but i'm skinnyfat dyel. should i bulk, cut, or just maintain weight and work out harder?
opinions on full body dup style for non beginner looking for size? aslo what about hypertrophy specific training?
>>37292767
I just finished college and am gonna be gymless for the next 6 months at least. My job's gonna be a killer aerobic / high volume workout, but what can I substitute for weightlifting without a gym?
>>37294814
Step 1 is calculating your energy needs.
Estimate your total daily energy expenditure, that's how many calories you burn on an average day.
From there, you need to create a deficit large enough by restricting calories to impact your weight to the tune of 1 lb a week.
In general, you want to keep protein intake high. This helps retain muscle mass. At least 1 g per pound of body weight, more if you are involved in heavy training.
The rest of your calories can come from any mixture of carbs and fats that keep you full, energized, and sane.
Fat, when part of a meal, helps with satiety because it slows gastric empting; it keeps food in your stomach longer. Fat is also essential for hormone production.
Carbohydrates will help you fuel your intense workouts. If you restrict these to next to nothing, it would be ideal to eat them around your training. If you're more lax, you can eat them whenever.
Things to eat are going to be actual food. Stay away from processed foods, not because they're necessarily unhealthy, but because when you restrict calories, you want the most bang for your buck. This means foods that keep you full and provide nutrients. Your choices are vast, don't limit yourself.
Lean cuts of meat from any animal and eggs
Low fat dairy products
Vegetables, especially leafy greens
Fruit
Nuts, lentils, beans, etc are all acceptable.
Should I do my strength workout before or after cardio workout?
I have forward head posture from years of computer usage and it really makes me look like shit. I have started SL 2 weeks ago. How much can I expect this to fix my posture? Is there anything else I could be doing to fix it? Maybe some kind of stretching routine that I can do in the mornings or some additional exercise? Please help.
>>37292767
also bump
>>37294962
before just stretch a little bit before doing strength.
You can burn more fat if you do your cardio after strength.
I usually prepare meals with like 3g of olive oil on the pan. Should I count the oil in my macros?
>>37295040
Yes.
>>37295016
Thanks dude
I'm going to the gym in the morning for the first time tomorrow.
How busy can I expect it to be from 7-8am? I guess it won't be empty but as bad as the evening or what? Any experiences with working out in the morning?
What's wrong with my posture?
Do Latvian women like super buff dudes or Otter Mode?
>>37295144
nothing within the natty limit is ever too buff for girls
>>37295126
Looks fine to me, maybe don't arch your spine backwards so much
>>37293203
Not OP but what about Creatine Hcl? Currently taking concret Creatine and it seems pretty nice but maybe I'm wasting money?
Is it okay to do extremely lightweight leg press and leg curls everyday, as a warm up to walking/cycling? I have a torn meniscus and weak quads/hams, so I was thinking about doing very lightweight warm up sets(10-15kg 3x10 for leg press, around 5-10kg for leg curls) for about a month or so, to slightly strengthen my quads/hams(lack of it probably caused the tear) while my meniscus heals.
>>37292767
couple of questions
is tea a good substitute for breakfast? I make it gook style (with milk and sugar or rather 2 small half-and-half coffee creamers and a tablespoon of sugar)
and on the topic of breakfast do you really need it to start your day? I'm poor af and don't eat regularly. I tend to binge because I don't know when my next meal is coming but I've noticed that even when I don't binge it's hard to lose weight. Is my irregular diet fucking my metabolism that hard?
>>37295200
Anything above creatine monohydrate is a waste of money. Mono is dirt cheap, and does what it's supposed to. There is no advantage to using some other formula, and if your ingredient list contains anything other than creatine, you paid for shit.
>>37295226
Tea is not a substitute for breakfast.
You do not need to eat breakfast if you don't want to, it will not damage your metabolism in any way.
A whole diet approach revolves around fasting in the morning. Look into leangains or intermittent fasting. However, no, IF isn't the hottest shit out there and isn't better than any other diet.
Just discovered rice seasonings at the Japanese grocery stores. Makes eating rice every day easier.
Ma olen eksinud.
>>37295144
They dont like you for sure don't come here faggot!
>>37294924
You're awesome. How do I calculate my energy needs and how do I know how much to cut off to get that 1lb a week loss?
>>37292787
I thought that was all kg and was about to congratulate you on a respectable noob OHP. Ah well.
To be honest it doesn't matter too much what you start with. Plenty of routines start with an empty bar and incrementally raise weight each successful session. Keep adding weight to the bar and you'll find the right weight.
>I lift weight one day
>The next day I can barely move the arms upwards
>Run other day
>The next day I have legs sore, it hurts a bit when I start walking but then it disappear
I just started with this so it's probably because of that, anyway can you guys recommend me some stretches for both arms and legs?
>>37295388
Aizpis muti. Ej bekot. Laizi dirsu, mammas kuce.
Paņem zirgu dirsā, piderass.
Sūkā līko.
>>37295506
Correction
Viņam nepatīk sīki perdeļi kā tu.
>>37295438
There are plenty of websites that will have you input the relevant data and spit out a number. You can use that as an estimation to base you initial deficit on, and then adjust as necessary.
If you are training, a very loose estimation of calorie needs will be:
Cut - 10-12 calories per pound
Maintenance - 15 calories per pound
Bulk - 18-20 calories per pound
Use that as a starting point. If you aren't losing weight (you may be retaining water, keep in mind), decrease calories by 10%.
When you get the hang of things, you can try 10cals/lb on rest days, 12cals/lb on training days.
Right now Im doing 30 min of cardio 6 days a week for bodyfat loss, I'm considering doing HIIT.
I dont do any weightlifting nor calisthenics right now, what should my routine be? 3 days a week?
Im talking about HIIT on stationary bike.
5'11/ 154 lbs
>>37295517
I just copy pasta'd from a website. I don't speak Latvian. Only English, Ebonics, Newspeak, Finnish and Estonian.
Is there a term bible that gives definitions to every acronym posted?
Squats and Deadlifts are things covered in the sticky but acronyms like OHP or DB curls are never anything I see in there.
>>37295490
Keep at it, it will go away after a while.
Anyways, pic is from google. Do em all.
>>37295558
So you want an HIIT routine or resistance exercise routine? Building muscle will be beneficial too.
ok so my DL is 125, squat 105, ohp 42,5 but I just cant up my bench (which is 60). What do.
>>37293606
What do you mean damage it? The protein doesnt go anywhere.
>>37295621
Keep at it, eat enough and sleep enough.
Make sure you have solid form, practice with lighter weight if you need to.
>>37294979
I had some fucked up posture before I started lifting. I've been lifting 10 months and my posture is perfect. I don't remember when I first noticed I had fixed it though. Maybe 4 months in?
>>37295568
Then don't come here they wont like manlet like you.
>>37295622
Probably means denaturing it and actually destroying the amino acids.
>>37295558
>154 lbs
>cardio
Do you even want to make it?
>>37295617
Nice, thank you.
>>37295643
But I'm coming to see Vispārējie latviešu Dziesmu un Deju svētki. :-(
I've always wanted to go to that.
>>37292937
You could remove the curls and do more hammer curls instead.
Also, make the db bench an incline and move it to A, so that you hit your chest three times a week. Replace it with the curls I previously mentioned.
>>37295113
It'll be fine. Way less than in 15-19 time period.
>>37295617
i want to do both, but I got some knee problems that are being checked, so I dont want to force the joint till Im sure I dont have anything
>>37295667
Im skinnyfat at this moment, might be good to lose some bodyfat before bulking up
How bad is my posture?
>>37295747
Knee problems? Best stay away from HIIT when you're already doing cardio 6 days a week.
As for an exercise routine, a low volume full body routine 3x per week is advisable. Stick to the main compounds (bench, squat, rows, deadlift, shoulder press, pullups).
>>37295773
And to what extent will a weightlifting programme correct this?
how do I get better at pistol squatting?
>>37295801
Squat heavy. Just train your full squat. I was able to do one my first try when I was 215lbs and only had a 365 1 RM.
Single legged leg press could help too. If you can do any, I've found that holding a weight out in front of you helps with balancing.
>>37293212
Deadlift because it's more fun. Why would you ever need to choose though?
The fuck does natty mean here, according to a dictionary it basically means ya got style but it's used in a bad way here so fuck if I know.
>>37295790
would the use of dumbells only affect too much my progress? I dont really have enough space nor money for barbell or power rack
>>37292767
I'm on olanzapine and have little to no energy so I've stopped working out, I've heard not jacking off will give me more energy, what else can I do?
>>37295855
My guess was that it means steroid free, thats just form lurking though
>>37295855
natty = natural ie no steroids
>>37295855
"Natural." i.e. no roids or test.
>>37295859
Use what you have and don't worry about it. Make improvements where you can. If you've maxed out the weight, add reps. If you can make exercises progressively harder, do that.
Barbells are very ideal because they can be used to progressively overload your muscles by adding extra weight, but as long as you have some improvement in some way you're doing good.
>>37293862
Whatever time you're near your scales would be the logical answer.
>>37295773
Looks better than mine. How tall are you? I've heard that working the upper back is good for keeping your shoulders in line.
>>37294192
Drink lots of water. Try to fill up on green veggies.
>>37295831
is it more a balance thing or leg flexibility thing?
I can pistol atg while holding something sturdy ahead of me but fall over once my leg hits 90 degrees
>>37296163
Could be an issue of both.
>>37295910
thank you very much for your help, very appreciated
>>37295246
Will stick to mono next time. Thanks for the heads up
what will grow quads more?
>doing 1 quad excerise at the end of each of my 3 upper body days
>running
>>37296372
Weights will grow quads more than any aerobic activity or even sprints.
SHould I squat with a semi injured back?
It's not that bad. It's annoying tho. Was driving to school today and It was annoying, but it doesn't necessarily hurt. If I try moving my back, it doesn't hurt. It just feels tense and a little stiff. I got it yesterday because i started bending my back a little during my squats cuz they started getting heavy.
SHould I just skip the squats tomorrow and do my bench and Dl? I don't DL that much,just 1x5 and its significantly low compared to my squats (90 to 120)
Oh yeah, I'm doing SS
tips for making arms bigger? My chest/back/shoulders are pretty developed but for some reason my arms lack behind. Im not quite sure why but can anyone recommend good excersizes to get bigger arms? Im not really skinnyfat but my arms remain small for some reason.
>>37296520
starting from chicken leg level.
>>37296539
When you do biceps, make sure you get a good squeeze and go all the way up.
Pullups are good at the end of a workout
>>37296562
Gains from running and sprinting will top off quickly. Only resistance training the legs will make them grow.
Weakling fatty cutting here. Been lifting for a little over two months.
My bench press is pretty weak, I can't even handle 1 pl8 at the moment. I know I shouldn't expect any muscle or strength gains since I'm still losing weight, but is it okay for the press to be so...weak?
So for a little while squats and especially deadlifts have been causing some piriformis/sciatic nerve pain. Did some heavy lifting at work today and it now hurts like fuck to the point where I've got a limp. Once the pain dies down is there anything I can do to stop it happening again? Never gonna make it without diddly and squats
Anyone here ever hiked the Appalachian Trail?
I want to do it. I don't mind losing my upper body gains, since I'll gain better calves in return. I'll get them gains back eventually anyway.
Just wondering what your experiences were doing it. Once I scrounge up enough cash, I'm gonna get a tourist visa, quit my job, fly there next year and do the whole thing.
>>37296640
Check your form, there shouldn't be any reason for your back to hurt from plain lifts.
Which kind of rice does /fit/ eat?
>>37296687
white rice from an asian supermarket.
>>37296304
What's a good routine if I want to prepare for a fight
>>37296660
Piriformis isn't in your brack breh, it's booty pain. I think it may be due to me being very inflexible
>>37296724
oops replied to >>37296304
by mistake
>>37296736
Is it pain or soreness?
>>37296687
whatever the hell fits your macros.
Since I'm cutting that basically means no rice.
>>37292767
on a cut.
why >>37292767
do i feel guilty for feeling full?
>>37296539
Pic, it's probably in your head or you're just plain wrong
Increase pushing and pulling strength
Have a few tricep and bicep isolations (post routine)
>>37296538
If you are legitimately hurt, rest
If not, lift
>I'm doing SS
Read the fucking book
Back is heavily involved in deadlifts too
>>37296372
Running will not yield any real size in the legs unless you are always doing sprints (and even then, not so much)
Resistance training is the only way to get muscle mass
Your routine sounds like it's total shit and you should feel bad about it, also for asking this question
>>37295773
Not horrible
Upper back is a little too rounded and head is forward
Mild APT, but is to be expected these days. All of this is very common
>>37295794
The key to fixing posture is to understand what is going wrong
exrx.net/Kinesiology/Posture.html
Any advice in the form of exercises and stretches can be gained from this simple understanding (upper back, hips, etc)
Just forcing it is a good way to help though
>>37295621
Fix your technique
Stop all assistance exercises
Eat and sleep more
>>37295597
No, but you can usually figure it out by googling the phrase or keywords
Anything specific? DB is very commonly used
>>37295558
You're already too small to see major benefits/changes from fat loss
>>37295490
Read the sticky
DOMS happens
Stretching and rolling the sore muscles helps
You can google which muscle is which if you don't already know
>>37295226
>is sugar and a spoon of milk a good substitute for a complete breakfast?
You don't NEED it, but it helps
You are not fucking your metabolism, you're just an idiot
>>37295217
I may be wrong, but I don't see why you would need to warmup for walking/cycling in any other way than light walking/cycling
Rehab and strengthening is a different story and method
This should be a question to and answer from whoever told you that you tore your meniscus
>>37295126
Anterior pelvic tilt and forward head
Lighter lordosis
Does anyone have epilepsy and takes Tegretol for it? Has it affected your lifting?
>>37296637
Fix your technique and do a strength routine
>>37296658
I don't think /fit/ QTDDTOT is the place for this
>>37296825
Early onset body dysmorphia
BF% never low enough
Never big or strong enough
>>37296913
I only browse /fit/ and /fa/ desu senpai. I guess I'll ask further afield.
>>37296922
>>>/out/
literally
>>37296913
I'm already doing SS, is that not a strength routine?
>>37294962
You should always do lifts before cardio so that you have energy to perform them fully and safely
You can always do cardio afterwards to burn yourself out
>>37295016
Bropost as fuck. Static stretching before lifting is a bad idea
>>37294979
Neck retraction stretches
Forcing it (proper posture) throughout the day
>>37294576
When you're not a fat fuck or your goals are achieved
>>37294440
What's wrong with your knee bby?
>>37294333
Measuring for what?
If clothing, obviously relaxed
>>37293848
If you're injured, fucking stop and rest
Keep your wrist straight when you exercise, any force should go straight through the hand/wrist/forearm
>>37293606
It's not meant to be cooked
YMMV though. I make pancake mix with some protein thrown in too, if that means anything. I don't rely on them for a significant source of protein though and more of the protein comes from the eggs added
Is a square bowl of brown rice, red beans, and broccoli to much food on a bulk?Or is this good. Can't post pictures because 4mb bull shit
How do you run in order to lose body fat?
Distance to run? Times per week?
I'm not trying to lose that much just maybe around 3-5%
I cant be higher that 20% atm still visible abs. I'm on the skinny side just recently getting a barrel chest and need to shave some fat off.
>>37296938
Then read the book fatty
You wouldn't be asking this question if you had done so
>>37297006
IIFYM
>>37297009
Losing weight is about your diet, read the sticky
Run as much as you body allows/for quickest progression, if that's what you want to do for exercise
How does a bulk an cut work? I understand how to preform a bulk and cut. But I do not understand the theory behind the extra mass helping you add muscle.
>>37297009
You have to set up your diet properly.
Calories in vs. calories out. Factor in how much energy you're burning by doing cardio.
>>37297050
Pretty simple man. Gain muscle, then cut fat. Or, cut fat, then gain muscle.
Repeat until shredded.
>>37297050
Muscle requires energy to build beyond what your body needs to maintain itself. Therefor, you eat more.
>>37297040
trying to lose body fat percentage, not over all body weight.
>>37296781
Had a soreness for a while, now it's a sharp pain (99% sure it's sciatica)
>>37297124
sorry, both have to happen, unless you want to take 2 years to lose 20 lbs.
>>37297124
Losing body fat percentage is only accomplished by 2 things
1. Gaining muscle mass
2. Losing weight (fat)
You aren't going to accomplish either with running
You can only accomplish 1. by lifting weight and 2. by eating less
>>37297006
Someone reply?
>>37297173
You got an answer fitting how dumb your question is
IIFYM
I was cutting at about 2000 cal per day and used that to determine that my tdee was about 3000 cal. I'm bulking now at about 3300 cal per day and the weight has increased significantly. I've gained 4 pounds in the last week. Is this all water weight? How much of that should I expect?
>>37297005
>Measuring for what?
>If clothing, obviously relaxed
My body to show how much I have lost/gained for arms, chest etc.
>>37297191
Okay, so I'm guessing that a yes. Thx faggot
>>37292767
Is it better to do weight loss with cardio, weightlifting or a mixture?
>>37297235
Ideally you do both because they have different benefits.
>>37297205
You need to learn to do math
>>37297235
On days that you lift, lift first then do cardio
going away for about a week so I won't have access to a gym. Hopefully the hotels have a gym, but I highly doubt they'll have a barbell.
What can I do for that week if I'm currently doing SS?
What happens when I get back to the gym? Should I continue where I left off?
1. How long does it take for a man to get a butt
2. Are frozen vegetables healthy for lossing weight
3.should I expect loss skin
Seven weeks into SL. The scale constantly shows 225lbs. Am I making absolutely no progress or what the fuck is going on?
>>37297371
While i can't answer 1 or 3 for 2 they're obviously not as good as fresh veg, freezing veg breaks down nutrients when it crystallizes so would strongly suggest avoiding, it'll also taste better having fresh/chilled.
Doing a lot of late nights at work. What's the healthiest thing I can get quickly. Last three days I've had:
>Pizza
>Chicken burger with potato hash brown
>Chicken burger
Do I have any options?
>>37297376
weight loss starts in the kitchen, work out your TDEE and then drop 1k calories or a huge amount - if you're looking to lose weight this'll be what causes the loss not going to the gym.
"abs are made in the kitchen" sums it up.
>>37297405
Consider getting into meal prep, I've been doing it for 5 weeks now and it saves a lot of money, a lot of time and is extremely healthy vs the alternative.
r/MealPrepSunday/ would help you out.
I've been lifting 5-6 days a week for about 2 months and haven't gained any weight, but my lifts are all going up every week, IE progress.
I eat about 3000 calories a day, always hitting protein macros. The fuck is up? 5'11 176lbs
Currently on a less retarded version of PPLxPPL, looking to switch to PPLxULx
>>37297461
work out your TDEE and eat more depending on results, bulking to 4,000 calories might be worth looking into.
>>37297461
Burning fat, creating muscle. At 3K cal, you're also probably replacing anything you burned off the day before. The scale is not your friend this early into a routine.
>>37297415
Calculator says 3000kcal maintenance, so 2000 would be a decent goal? Will I be able to make any gains with that deficit? I'm 6ft, 225lbs, probably around 32%BF(?) now. I eat about 100g of protein a day, is that enough?
>>37297208
Then do whatever you want, just stay consistent
>>37297367
Losing a week isn't the end of the world
Just do what you can
Start where you left off if your diet and sleep was OK. Again, losing a week isn't the end of the world, so you could repeat your previous successful workout or whatever if you want to be safe
>>37297376
At least take consistent pictures/poses you fucking idiot
If your lifts are going up, you're making progress
If you want to lose weight (faster), eat a little less
>>37297461
If you want to gain/lose weight, eat more/less
Is fish and ride good for gains/cutting? I have a lot of that shit and also enjoy it so it would be convenient if it was.
>>37297562
Meant rice.
>>37297549
I'm at 2,800 mintenance and eat around 1.3-1.5k calories when cutting, it really all depends on how extreme you want to be with it - just aim to be above 1.2k, suggest "healthy" lowest.
If you're looking to lose weight and maintain muscle then look to take BCAAs, creatine etc etc it'll help retain.
Also while not the best, myfitnesspal is decent for tracking macros, I take in about 100 grams a day so you should be fine.
>>37297562
high protein, low carb/fat and calorie deficient for TDEE will do fine.
fish is fine and rice is great, i'd however suggest doing turkey or chicken (breast)
It's my rest day but I have a lot of energy.
Should I lift or do cardio? It's 8pm right now and I also don't want to fuck up my sleep schedule again.
>>37292767
I'm currently 6'0, 150lbs and bulking up to my goal weight of atleast 165. How do bulk while keeping a lean physique?
what's a reasonable price for a brand new home gym? Keep in mind I live in Canada
>power rack
>bar
>adjustable bench
>4x45
>2x35, 25, 10, 5 & 2.5
>>37297641
Stationary bike in front of the TV whilst watching CBC's Hockey Night in Canada.
Don "The Grapes" Cherry will get you pumped.
>>37297641
don't do shit at night then, leave it.
If you're full of energy on a rest day do cardio.
I hit an OHP plateau of 60kg. Been progressing at linear pace every workout now I am stuck failing on my third set of 5X5 with 60 for 4 sessions. I tried doing push-presses and then slow negatives after failing with 60, doing higher volume with 55 and 57.5 but nothing helps. I'm making linear progress on all my other lifts. What do?
What brand of arginine should I use to get stronger erections? I've heard that different brands are much more effective than others despite the apparent similarities.
Can someone post the EC stack image guide?
On a new computer and I was thinking about starting it soon.
>>37298597
google it, believe it or not 'hotnfit' is the website with it.
>>37297415
If abs are made in the kitchen how do you do to get them while bulking?
Anyone here an ex fatbro?
I'm thinking about going for 1500 calories per day and I was just wandering if losing 28lbs will make a noticeable difference physically.
How much does this bar weigh /fit/? 20 lbs or 45? Can give more pics
Best type of training to lose body fat asap?
>>37298637
Thanks, I found it.
I'm trying to cut, lose weight. So I'm reducing my calorie intake, doing cardio, but I'm also lifting.
Does creatine in anyway reduce my rate of cutting, or is it OK to take it (despite my weight being skewed due to water weight)?
Thanks
>>37298773
tetanus lbs.
>>37292767
Is it better to cut a grill off completely or just not initiate contact but respond to keep some form of friendship in place? I'm tired of thinking about her bros.
It's pretty obvious that she's moved on and that i'm way more emotionally invested than she is.
>TL;DR: is it worth maintaining a friendship, or will it just be too painful / get me cucked in the future?
>>37298820
>>implying i havent gotten my tetanus shot
>>37298773
The bar itself or with what appears to be 10lb plates on it?
The bar itself is probably only 15.
>>37298799
If you're fat, don't bother with creatine. You're not strong enough to get any real use from it. If you're just cutting down from a bulk, it doesn't affect you that much.
>>37298977
Not from bulk. I'm just overweight trying to lose weight. Do you think I should supplement my pre-workout (got it cheap on sale) with a caffeine pill instead
Recovering fatty starting a slow bulk here.
Any god tier foods which are high calorie and cheap? whey is fucking expensive here ($30 per 500g)
my diet rn
breakfast: 1c rolled oats w/ frozen berries ~390cal
lunch: 2 toast w/ 4 eggs ~440cal
dinner: 350g chicken breast w/ brocolli ~410cal
in total 1,290cal and I need to up that to 2400.
>>37299005
Make a tuna/chicken salad for some protein, but I'd say add a little mayo for calories? Just an idea
>>37294277
the 1 g protein per pound of body is the biggest broscience myth bullshit ever
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
>>37298997
You don't need it. You're not lifting heavy and there's no point.
>>37299031
good idea brah I forgot about all of those high calorie toppings
>>37299095
Yeah you could also butter your toast. Fry your chicken. Shit like that. The calories add up in the end.
What are good weights to start lifting for a 19 y/o male 5'6 140lb? I have about a 65lb squat and OHP, how much should i be progressing? Ive been goin up about 3kg every day but its starting to get very hard.
Alright /fit/ I need your help really badly. Ive been really good friends with this chick for a long time now (4 years), and I really like her. Shes been dropping really obvious hints that she likes me too. The problem is, I have this really weird /r9k/-/pol/ thing where my autism wont let me date anyone who has been in a relationship before. Now, like I said, ive know her for 4 years now, and ive also known (and regularly hung out with) her 4 closest friends, and in that time, none of them have ever, even once, mentioned my crush being in a past relationship with anyone. In addition to this, shes never even expressed any interest in anyone except for me in those 4 years. Is it safe to assume shes never been in one? Shes 25 now, ive known her since she was 21.
>inb4 get over your autism
>inb4 just ask/go out with her
I really need to know before I try.
>>37299181
Progress 5 lb (2.2 kilo) each session until you fail a set. At that point, try to increase weight after a successful set.
>>37299251
Why can't you date anyone who's been in a relationship before?
>>37299271
I dont know, I wish to God that I could, but every time i try I get these alarms going off in my head. For me, your first sexual experience is something extremely special, and you should only share it with one person. The whole "not even a non sexual previous relationship" thing is more of a jealousy thing, rather then a self righteous thing.
First year of lifting.
Went from benching just the bar to just over 200 pounds, and was 175 pounds and 6'2".
could curl a 100 one handed at the end.
yet my arms did not get bigger.
9 years in the army doing PT, hard manual labor, operating operationally in Iraq. Yet my arms did not get bigger.
what fucking gives?
>>37292767
Do you warmup with exercises like barbell curls or dips or barbel calf raises or hip thrusters ?
I'm doing them as accessory work, not main lifts. All 8-12 reps. Is a warmup necessary?
>>37299322
>For me, your first sexual experience is something extremely special
It really isn't. It's usually awkward and neither of you know what to do.Don't glorify virginity.
>>37299416
Im sure that it is, however, it is a skill only to be practiced with one special person, not a whole slew of them like we often see today.
this is besides the point though, I already said that I dont want to explain my autism (because frankly, I cant), I just want an answer to my question. Can anyone help me?
>>37299460
sounds like you don't deserve anyone.
>>37299484
Is it really so much to ask that I dont want someone elses dick in the girl I love? Im trying to not go full /pol/ here, but I dont understand you. Why does being in a relationship with a girl who has had multiple other dicks in her sound like such a good idea to you, especially when it is proven to likely have extremely adverse affects on your relationship?
When doing dips I get a pain right in the center of my chest. I try keeping my arms and elbows tight to target triceps but I still get some pain. Used to be able to do a plate with dips but injured my chest a while back and now 2*10 is about my limit with only bw. Any tips?
>>37299542
Stop doing dips.
>>37299522
>Is it really so much to ask that I dont want someone elses dick in the girl I love?
You're over 20. Of COURSE it's too much to ask.
>the girl I love?
How can you be in love with someone you've never dated? Are you dense? Christ man get a hold of yourself.
>Why does being in a relationship with a girl who has had multiple other dicks in her sound like such a good idea to you
Are you serious? How insecure are you?
>when it is proven to likely have extremely adverse affects on your relationship?
This has literally never been an issue for me nor billions of humans who have procreated, married, and lived happily.
Get the fuck over yourself anon. See a psychiatrist if it's that bad. You have unreasonable standards and clearly do not hold the same standards for yourself.
