If I only care about hypertrophy, is it worth completely replacing squats with bulgarian split squats (with a lot more reps of course) ?
QTDDOT - Questions That Don't Deserve Their Own Thread
If I only care about hypertrophy, is it worth completely replacing squats with bulgarian split squats (with a lot more reps of course) ?
Switching from 6 months SL -> ~11 months nsuns to PHUL
Is it okay to just edleete machine stuff, because home gym, switch things up with barbell compounds but leave the sets/weights?
Don't see why not, PHUL is meant to be adaptable
So i did the upper body power day from PHUL with just barbell
>5x5 close grip bench
>4x5 bench
>3x8 ohp
>4x5 row
>3x8 curls
Felt weird? Nsuns has like 9 sets with varying weights/reps for each lift
Somehow my version oh PHUL while time in the gym was way less, felt like i didn't do enough
depends if you like the idea of snapping your knee
how does that even happen? just drop the dumbbell if you can't make it
It's not so much the up and down movement, it is having good balance that is important with these. Once you work up to 180-200lbs of dbs on a single loaded knee, it is the lateral (side to side) movement that comes from trying to balance that is harmful.
Might as well never bend your legs with any weight on your knees lest you fucking wanna snap them. I prefer to have massives bundles of helium filled balloons strapped to me so I can walk around at near weightlessness because otherwise I'll snap me knees. I heavily urge you anons to follow suit unless you want 90 years old knees. DONT EVER BEND YOUR KNEES WITHOUT ANTI-WEIGHT ASSISTANCE
How much can a beginner train a week before overtraining and risking injury?
Like can I go for a full PPLxPPL routine after only training for 3 months?
I'm got into a training "high" and I'm antsy all day waiting for my job to be over and finally hit the gym. I started with a full body workout 3x a week, but even when I feel like I gave everything that day I didn't feel like I'm doing enough, so I started training every other day (4x week A, 3x week B) with an additional day for steady state cardio each week. I want to up this further but I don't know if I'm doing too much already
You can't overtrain as a beginner, just don't do retarded shit without proper form and leave it if you feel light headed or something.
Ok, so there's no risk like the central nervous system shutting down and other panic posts you see on social media?
I'd have started 10 years earlier
>central nervous system shutting down
kek no
just do main lifts and accessories later, if you're feeling too tired to finish main lifts then do the risk free accessories
like you can't get injured doing dumbbell curls or lat raises, if you fail you fail just put down the dumbbells
Ok
Yeah I also heard about "good bench" days where you feel like you can do 10 sets with higher weights than ever, but you actually can't and just rip your chest muscle
Ok, from my 3 months in:
I'm 6'5 and weigh 195lbs, which isn't much by that body size but it's hard to get the 150g-190 of recommended protein intake each day. I just found out about red&yellow lentils, which have 24% proteins instead of 10% in rice, so I'm eating my chicken with lentils now.
I also don't do the 3x15 sets/reps machine workout plan my gym gave me anymore. I do 3-4 sets doing clean reps with so much weight that I fatigue at around 45 seconds (which is normally 6-10 reps). I've read online that the recommended 8 reps from hypertrophy comes from 45 seconds of max load anyway, and personally, not focusing on counting reps allows me to focus more on execution and moving the right muscles
also don't do retarded volume. if you can barely finish your lifting session everytime it has too much shit in it or you're not taking enough rest time between sets
That's the best answer but i meant more along the lines of things you'd add or change in your routine, diet etc. Things you wish you found out/started doing sooner.
For me it's working forearms. It's not even tiring and it's a major addition to your looks
Thank you for answering.
Pretty interesting and varied responses but i suppose everyone started different.
Better to go a bit slow until you are sure that you have the form correct. You sometimes feel the results from using bad form (sore rotator cuff, etc) the next day so the less you did that way the better.
I was two months in basically training what ever recovered and winging it before I started doing pplpplx
I've had 2 or 3 days where I was gassed light wieght was heavy very lethargic bad sleep, overtraining simply.
Basically what I'm saying is you're ready,just make sure to get in alot of calories and carbs and when you feel over trained from hitting failure six days a week listen to your body and take the extra day off and don't beat yourself up about it david goggins is a dumb moron recovery is just as important as actually lifting the weights
Sounds like you have the right mindset do the routine you have in mind to failure and when it becomes too much just relax do some active recovery and stretch god damn it ygmi
But like the other posters said make sure your form is spot on film your lifts and watch them specifically movements that put pressure on your spine or rotator cuffs if your squat is turning into a good morning you need to deload and get it right
Most guys Ive seen go 6 days a week right when they start out lose pace after a few weeks or a month. 3-4 days a week, hour sessions imo is very maintainable for everyone, longevity beats out intensity always imo.
Some weeks Ill get in 5 or even 6 workouts with lifting and BJJ together, but I really aim for 2 solid lifting days, 2-3 days on the mats and maybe 2 conditioning workouts for 30 minutes and rest 2 solid days with active recovery at work (serving so walking all the time). its a lot now, but ive been training over 12 years at this point. I think at 32 it just feels like I need to be more mindful of getting the right nutrition and enough sleep which is challenging.
To add, I personally dont think there is anything wrong with full recovery, laying down and resting. But sitting will always cause some detriments for long periods especially if you work a desk job. And if you ARE only training 3-4 days a week Id say the majority of your off days should include some stretching, yoga, light resistance work, walking or jogging, or some type of movement to allow yourself to work through the stress, as that progressive overload allows your body to adapt better. But I do try and take 1 day where I really just properly rest. Find what works for you though.
How can I work around scoliosis? Pretty much every major compound movement hurts like absolute hell, can I substitute the big 4 with dumbbell versions or even machines?
Yes, you don't have to do barbell compound lifts if it doesn't suit your goals. Hammer Strength often makes makes the best machines.
What would you do differently if you had to start from the beginning again with your current knowledge.
you can do high rep barbell squats you know....
start earlier
skip calisthenics and go straight to lifting
do a more minimal program at first
pay much more attention to form
dont cheat reps
>focus on hypertrophy
you're joking right? do you know what that means?
https://drive.google.com/drive/folders/14ciUaYHzApCxOYjC_OJaF9au0BIp5ieK
https://drive.google.com/drive/folders/1U1zSdTBhaMxzN8kYzo0dx7LvaqYscqL_
https://drive.google.com/drive/folders/199qFm7iMBQ_HlOL-oltq1VdUaOw28HZr
all it takes is going once to overcome the fear. start light, use the safties. its all in your head.
be patient. in 6 months time people will start to notice. make sure to eats lots and hit all your muscles.
yes
Awesome drive links anon thanks
>Women's training>no items
Absolutely based
Less isolations, stop being afraid of freeweights
Immediately switch to a plant based diet. High carbs. Nearly no fat. I struggled with my weight for decades and nothing has worked as well as this. I'd buy a chin-up bar and a dip station and stick to calisthenics.
post body
Started lifting again yesterday and my entire body is sore as fuck. Cant even use the toilet properly lmao. Anyway, i want to hit the gym up again today but i know for a fact i cant do my program and compound lifts. Just wanted to do an easy day with walking on the treadmill at an incline and hitting the sauna right after.
Any other "easygoing" exercises i could do while im at the gym
Active recovery helps if you have shoulder doms do like three sets of light lat raises where every your doms may be contracting and stretching them under LIGHT weight and getting a touch of blood in there will speed up your Newby recovery time within 2 weeks the doms won't be near as bad
I just ended up doing incline treadmill, arm curls and rowing. Ill do some lat raises tomorrow after my full workout thanks
rate my routine please
more focus oh hypertrophy
as an intermediate beginner lifting for over 14 months
mon
4x5 close grip bench
4x5 bb bench
3x8 ohp
4x5 bb row
3x10 bb curls
tue
4x5 squat
4x5 dl
thu
4x8cg bench
4x5 bench
4x12 db lat raises
3x10 bb curls
fri
4x18-12 squat
4x5 dl
Absolute dogshit. Please start over
explain yourself
>CG before normal Bench
>only 1 (one) back exercise outside of DL
>Squat and DL on the same day twice a week
>a total of 7 sets per week for shoulders
>no leg isolation whatsoever
How is this hypertrophy based or even balanced?
>CG before normal Bench
whats wrong about that
warms me up for bench with more weight
>only 1 (one) back exercise outside of DL
so its 2 then
>Squat and DL on the same day twice a week
like every other program?
>no leg isolation whatsoever
who says you need isolation for hypertrophy
1. Because your doing an exercise designed to fatigue triceps before an exercise which uses triceps as one of its main drivers. If anything you should do it the other way around, but you're still blasting your front delts which you'd need for OHP.
2. If you think DL are a back hypertrophy exercise I really don't know what to tell you.
3. Other programs have dedicated Leg days, yours has two exercises. Again, if you fail to see what the problem with that is, especially in the context that you think this is hypertrophy focused, I don't know where to start with you.
4. See 3.
I'm not even trying to shiggy your diggies here, I have legitimately never seen a program that is designed worse for what it wants to achieve. You'd be better of following a proven PPL routine with dedicated, structured days.
well shit, ill look into a ppl then. fuck
move your shoulder exercises to your leg days. Instead of doing sets across, do ramp-up sets.
>Focus on hypertrophy
>6 total lifts in hypertrophy range
Good job anon
?
fuckingggggggg WHICH ROUTINE if this
is not good enough
None. Don't workout. If you do a shit routine your knees will literally explore or you become trex mode or something. Never improve. Never take risks.
motherfucker im not in the mood for jokes
I'm serious. I laugh at all the idiots doing their suboptimal routines. Making no gains or getting hurt in the process. The winning move is not to play.
hows that suboptimal when ive literally took phul and made it barbell only mostly
>I'm serious.
>I'm joking
Utter garden gnomery anon. Be ashamed. Be very, very ashamed.
Demoralization poster
I'm joking you autismos. I'm just making fun of the people who nitpick the routines posted here or make fun of the sticky when it works just fine to get people to work out. You will make gains no matter what and once it stops working you will have accumulated enough experience to fix your own mistakes or modfiy SS/Stronglift to get over the plateau.
god damn you anon god damn you.... i was about to put a spell on your god damn ass
Does dry fasting help with loose skin?
no, only building muscle to fill it up or surgery helps with loose skin
I've read anecdotes that dry fasting can tighten skin, having something to do with fibroblast repair and autophagy.
where can I find good, free, lifting programs?
currently using a routine i found on muscleandstrength website i think. don't have enough money to pay for one and am worried if I make my own it just won't be optimal
I am in dire need of a barbell only Mass building program...
Bench, Squat, OHP, and Deadlift. Rinse and repeat while you eat.
It's been 6 years. Where do I even start?
I've been lifting regularly without missing a day (I lift one day and rest the next) for 3 months now, which is an accomplishment for me, a chronically depressed loser. I'm not looking for an ideal physique, just fighting my demons, working hard every day and not quitting is challenge enough for me. I've learnt to push through and work out even in those days where I'm deeply sad or even literally crying like a gay, which is often. I've also learnt nutrition so I've lost +20 kgs and gained some muscle. Nothing radical but I look significantly better.
The thing is... lately I'm struggling in terms of strength. I make sure my nutrition is on point in terms of carbs and protein, but I've hit some kind of strange phase these last couple of weeks where the lifts feel heavier and I feel weaker each day. I don't want to quit but feeling weaker and weaker and not being able to perform to my maximum in the gym is getting to me. What's happening? How can I correct it? Thanks a lot anons, this board has already saved my life in many ways.
Increase rest.
Thanks, will do. The 1 day lifts / 1 day rest rhythm works pretty well for my brain so that's why I was resisting having a longer resting period. I'm afraid if I don't do it for a couple of days my fucking self-defeatism will kick in again... but I guess I'll just have to man up and find a new rhythm.
What are your numbers on the big lifts?
You're down 20 kg, no shit your strength is starting to tank. Probably a combination of that and fatigue accumulation. What's your programming like?
Rest is as important as working out and drink 5 raw eggs and milk after workout and do the wim hof breathing every day if your depressed
>replacing squats with bulgarian split squats
Hell no, just do both, and if you have access to a gym with machines do neither.
why do ifbb pros even cut when liposuction exists? why not just permabulk and get it sucked out right before competition?
Lipo actually nukes the fat cells themselves
So when they get fatter post-comp, they'd get some INTERESTING fat distribution to say the least
>energy drinks
Stop. That can't be good for you
>diet soda
Meh, nothing wrong. Drink up
You'll stop being healthy
Is there anything wrong with zero cal/10 cal per can energy drinks/diet soda etc?i don’t use it as a water replacement or anything but I do drink one most days.
zero/light sodas can spike your insulin and disrupt your gut flora
unproblematic unless youre gulping down 2l a day
when you started lifting, how did you get over any anxiety about going to the gym alone without a friend to spot for you or help out with form? like I used to lift back in high school and I've watched videos on how to squat and deadlift and shit but I'm still kinda nervous about signing up and going in and feeling like I have no clue what I'm doing
>but I'm still kinda nervous about signing up and going in and feeling like I have no clue what I'm doing
Go in super late like 10-12 at night when most of the normies have left. Be straight up with the workers and tell them you don't know what you're doing and you want a tour of the facility. They may not have all the knowledge but ask them how to use certain equipment. Stick to machines in the beginning and then work your way from there. Use something easy like a treadmill in the beginning to become more comfortable with the gym atmosphere and etiquette.
am I allowed to ask an employee for a form check? lol like go in late at night and try to do some squats and ask if he can gimme a thumps up or down
Yeah sure. Just be on the lookout for them trying to hook you into hiring one of their personal trainers (if they have some at that gym). Unless you want a personal trainer, then go for it.
>anxiety about going to the gym alone
By going.
You can start by going late in the evening or morning, to avoid having to wait on turns on whatever area you are going to occupy.
But once you are happy with your form, stop giving a fuck about others and see if you can't be happy over the fact your form is immaculate. Unironically you want to go at crowded times, so you can observe other people using machines or free weights.
>soreness?
See if better stretching routines fix it.
Otherwise, don't do pain.
How do I account for the weight of of the clips?
Don't bother. The weight is minimal, unless you're using calibrated competition collars, which I doubt.
Is there any downside to dirty bulking if I'm healthy otherwise and don't care about getting washboard abs?
this is just bro-science, but if I had to dirty bulk, I would take a garlic supplement along with some good cardio everyday. it's not healthy to overeat. garlic has some good health properties to it. look it up.
when would you recommend start exercising with focalized days? such as: leg day, chest day, back day , etc
I’m a skeleton and started lifting maybe a month ago. I’ve gone from 10lb dumbbells up to 20 for biceps, 10 to 15 for wrists and forearms, and 5 to 10 for lats. I feel like I can see some more definition starting to develop, but it isn’t apparent to anyone else yet obviously. Am I making good progress IST?
Do you train shoulders, chest, and legs too or what since you didnt mention those. I also began as a skeleton and I feel that dedicated forearm work is kind of a meme.
My legs already look decent since I'm a long distance runner. For shoulders and chest I'm just working on push ups right now. I struggle to do more than a couple real push ups in a row so I have to do knee push ups at the moment.
Is it a good idea to mix whey protein with plant based protein? I would do such thing for cost effectiveness and since plant based protein is not full the whey one would cover that part.
>drink milk
>tastes great, helps with gains, an easy way to add ~200 calories to my daily total
>also gives me the worst acne of my life at the age of 31
What can I use instead here? I cut out milk and my acne (on my back, shoulders, and face) disappeared within a couple days. I'm trying to think of something that's just as cheap and efficient when it comes to sneaking in a little bit of extra calories. I was thinking peanuts (or some other kind of nut). Deenz would've been good, but at $1 per tin, an extra $7 per week is not ideal at all (I'm also poor).
Should I push through the soreness?
Peanut butter, if you're American try to find one wholly made.
>Should I push through the soreness?
As a general rule in weightlifting, don't do anything that hurts.
Is 5x5 still considered a good beginner routine? Links in sticky are dead.
I'm 30, no prior lifting experience. Some back pain, zero stamina.
Are rack pulls worth the time at the gym?
Will they help build grip strength? My grip is giving out right around 3pl8 (double overhand of course). Not sure if it’s cause I do the heaviest sets last and my forearms are tired or what but
Well guys I have a problem I think, I must be ugly as fuck or something. Everytime I lift at the gym and some girl makes eye contact with me, she finishes her set and leaves to another machine/whatever. This hit me hard bros, I know I'm a dyel but still man. My lifts for reference I guess:
Deadlift 315x1
Bench 205x1
Squat 255x2
OHP 105x3
I can't be the only one this happens to right?
>pic related how i feel rn
Are you trying to make eye contact with them or is this more like you finishing a set, look up and she's staring at you?
Yeah so when I finish my set I either gaze around the gym for a bit, change a song or look at the ground. But today I caught this chick looking at me when I finished my set. Then the other one where I was looking around a bit, endorphin filled, another one was making eye contact. What does this mean?!?!
That OHP is really weak compared to your other lifts. Maybe she looks at your shoulders.
There is exactly 2 hours before I am going on a date with a girl I've liked for over a year. I'm fit but borderline autistic, wtf do I talk about? I am used to chatting with her casually and over shit like memes but I have zero idea what to talk about on a date. Any tips?
dont be a yesman, dont feel the need to constantly agree or "oh me too, onions!!" , disagree and call her retarded in a banter kinda way
I just made some beef liver. If I eat liver every day, will I die? Its only 2.40 a pound.
yes, vitamin a is fat soluble and harder for your body to get rid of, so it can build up in your system. look up how much beef liver you can safely have, pretty sure you're not supposed to have more than 3 oz of it a week
i know it sucks cuz otherwise i'd be having liver like every meal, it's so good
Does working out a different muscle group the next day still count as resting the previous group or does the stress not allow for good recovery?
For example: let’s say yesterday was arm day and then today is leg day. If I do arm day the next day, would my arms have recovered from the work I’ve done or would the stress from leg day hinder my arm’s healing process?
Yes, that counts as resting the previous group. Someone doing a 3-day split might do chest/triceps day 1, upper back/biceps day 2, legs day 3, rest day 4. Your arms don't need to recover from a leg workout.
I'm on week 4 of a 6 week cut. No change in diet or activity. Past three days I've been ravenously hungry and feeling back/shoulder pain. It feels like a lifting injury but idk when I would've got hurt. Before this I've felt totally fine with normal cut hunger levels.
Should I care or just bang out another 1 or 2 weeks?
6'1, 165lbs, maybe 11-12% bf. 2k cal/day, runs 10-13miles/week
How do you manage washing so many towels?
I have to bring two for every workout (one for bench etc. one for showering afterwards) and at least one when doing cardio, which means I have to wash like 10 towels each week, wait for all of them to dry etc.
Does your gym not have wipes to clean the equipment when you finish?
Do trannies like Harry Potter or hate it? It seems right up their alley but I'm not sure.
They hate J.K. Rowling because she does not enable their mental illness.
ok cool I may watch it then
How long did it take until your body stopped feeling like absolute shit after every workout? One month into PPL and it's just been miserable.
eat more
sleep more
do less volume
I've been doing low volume, and I have a sleeping disorder so I'm always tired. Am I just fucked here?
me too breh. i literally do one set a muscle once a week of 6-9 reps while i wait for my deviated septum surgery to fix my sleep apnea.
i know im not making optimal gains, but fuck im still making them, even if its one rep a week.
>sleep apnea.
fellow sleep apnea bros how the fuck doyou get rid of this shit?
its been ahppening to me for the last year
im not fat ive lost some weight of my bulk
and i keep waking up after about 2 hours dry mouth dry nose, i can sleep without waking up every hour with some xylit tablets but fuck
I inherited a pair of boxing gloves. I have never punched a bag in my life. Is there a routine I can use to effectively hit a heavy bag for cardio purposes?
Do you really need to train each individual head of the triceps or is it broscience? I’ve been doing cable pushdowns as my main tricep workout.
No lol
Most people fuck around with phone. You can just sit there. Its only weird if you think it is.
A gilf swing is a full body movement so any routine that is compound movement oriented with barbell lifts mostly. Areas of extra importance are obliques, lats, and glutes. But its not a huge deal just do SS or PPL or whatever and add in wood choppers and a glute thing sometimes imo.
Ya. You can develope infectious diarrhea when we kill off your normal gut flora with antibiotics and C difficile moves in. There is even a subset of neurology/GI that specialists in the gut-mind connection. These bacteria also produce nutrients and help digest shit. You don't have to do anything special though just eat healthy. Source: nurse
Your forearms are weak relative to the biceps. Make sure rest of program has adequate pulling (rows, pullups, deadlifts or some kinda bar holdy thing like RDL). This might just take time to normalize.
Don't worry about the wrist thing hold the bar comfortably for you. What helps me is intentionally death gripping it.
No. All heads work in pretty much every lift you can only just shift emphasis around a bit. There's only so many ways to do an elbow extension (triceps) so it's kind of ridiculous there's 5 million variations. If you have an isolation on top of your normal pushes, which also work triceps, you're probably good.
6 consecutive workouts a week makes anyone who is actually trying hard in the gym feel like garbage.
What do you do between sets? If I don't have to drink water, I just kind of stand in front of the bar or sit on the bench awkwardly waiting for my next set. I feel like I look unnatural.
what are the best lifts for a golfer?
do abs come after the adonis belt ?the stubborn belly fat is brutal
Is the gut microbiome real? I've been told it's bro science even though it makes sense to me...
I would not recommend that unless its due to home/schedule constraints.
reasons:
1. you cannot go as deep
2. it fucking sucks having to do both legs separately. it's just a lot of work and is harder to get your numbers up.
I do sets of 6-9 on each leg with a 3 minute rest in between because I'm a poor homegym plate-loaded dumbbell gay. i make gains but would love a proper barbell setup
I've been having issues with bicep curls whether dumbbell, barbell and ez bar, my forearms get too pumped and I have to stop at about 7-8 reps. How do I stop this?
best app for calorie counting?
cronometer
I started working out a couple of weeks ago, no plan or anything, so I've just been doing pushups. Day 1 I got to 10, today I reached 70. Is this the equivalent of losing "water weight" when on a diet, as in am I actually making any progress or just waking up dormant muscles or something?
I know your wrist are supposed to be straight while benching but anytime I try to keep them straight and have the bar in my lower palm I feel like its slipping and am constantly have to readjust my grip. Should I go a lower weight (currently 5x5 1pl8) or is there something im missing with my bench press grip?
Look up bulldog grip. It's okay for them to be cocked back as long as the bar is right above your wrist
Eat less
Should I stop doing brosplit? I don't wanna do PPL 🙁
I'm exercising for an hour 3-4 times a week. A mix of walking and light strength work. I've significantly cut back on what I eat. No more red meat, fried foods, yogurt, peanut butter, dried fruit, popcorn, sweets, ice cream and bread. I've also cut back my milk intake from 1 gal a week to 1 qt. My 'cheat' meal of the week is 2 slices of veggie pizza on Fridays.
Why do I still have a huge gut? My waist doesn't seem to have shrunk one bit in over 6 months of work.
I'm thinking of going off of pre workout and just taking creatine. Is this a good idea?
>going off of pre workout
Yes
>Taking creatine
No
Where can I find information about how to structure workouts and how often to train?
Moving from a beginner to intermediate and don't know where to start.
I've been lifting until failure, doing six workouts on one muscle.
Don't know what to Google am I making sense
Either read the Stickied thread on the catalog, or just google "Beginner PPL routine" and just do what it says.
6 workouts on one muscle group always to failure is a bad routine.
I've read it and past the point of ss or 5x5. Just want to learn which muscles can be hit more than others etc
Thanks looks pretty good. The only guy I've been getting my info from is Derek who is mostly about steroids
If you're interested in bodybuilding, check out Renaissance Periodization on YouTube, lots of good info
How much should my "beginner gains" be and how soon should I get them?
I'm two months in to starting strength, I've missed two days total, and I've added 10 pounds to my squat, 125lbs , 10 pounds to my bench, 145lbs, and 40 pounds to my deadlift, 185 lbs
I've been trying to follow the progression detailed in the program, 5lbs once I'm able to do 3x5 controlled, but that wasn't getting anywhere
I've tried increasing volume with 2 drop sets after the main ones, but there's no notable change in my gains
also I'm 22, 6' and 165lbs
Did you read the book? Progression on SS is a lot faster than that. 10-15 lbs a session for the first 1-3 weeks, 5 lbs a session after that. And eat more.
I can't add 5-10lbs and perform the lifts
Are you gaining weight? And when do you crap out? Last rep last set?
I've gained a little weight, been trying to eat more
Where I crap out changes, today I did a full 3x5 for my squats, but on Friday with the same weight I had to bail on the 5th rep of the 2nd set, and didn't attempt the 5th rep of the 3rd set
Last Monday I also did a full 3x5 no problem
Yeah Friday is my next day for squats and I don't even know if I can lift the same weight I lifted today, and I'm certain I can't lift any more
I also do 2 drop sets of 8 reps at 95 lbs
Don't do those drop sets. Try the advanced novice portion from Practical Programming for Strength Training 3e, where you only do a top set of 5 and then 2x5 back offs with 80-90% of the top set of 5 weight.
I'll give it a try, thanks for the advice
You can also try doing 1 day on, 2 days off, which should make your recovery a bit better and hopefully get you better prepared for the next session
Is the seated back extension machine a decent option to replace the lower back engagement I'm missing out on by not doing squats? Due to some back and issues I use the V-squat machine instead.
did a crazy amount of manual labor at work today for like a solid 45 minute period, lugging around heavy ass shit and pushing and pulling things. tonight is supposed to be my leg day but i feel like i'd be weak. would i have a better workout if i rest tonight and do leg day tomorrow? or is it still better to just have a weak leg day today and rest tmrw
Best way to train short tricep head? Long head is getting solid and firm but short is soft and undefined.
Why do curls hurt my shoulder? I'm only doing 15 lb dumbbell becuSe it hurt with 30s but it still hurts my right shoulder for days after.
There's a really long story to this whole thing, but I'll spare you the details. I also know this is far from optimal, but I am curious.
Starting date: 15th July 2022
Starting weight: 139.6 kg / 306.4 lbs
Starting bodyfat (unreliable): 46%
Current weight: 125.5 kg / 275.5 lbs
Current bodyfat (unreliable): 40%
Workout: Some novice split I cobbled together that's fun. AxBxAxx / BxAxBxx
A:
3x5 Deadlift
3x8 Military Press
3x8 Rows
3x8 Whatever I find fun, I mostly focus on Forearms, Calfs or Biceps.
B:
3x5 Squat
3x8 Bench
3x8 Lat pulldown
3x8 Whatever I find fun, I mostly focus on Forearms, Calfs or Biceps.
Initial 5 rep max DL: 100kg / 220lbs. Usually failure and short break after 3rd rep, massive cardio issues after 5th rep.
Initial 5 rep max Squat: 50kg / 110lbs. Same issue as Deadlift
Initial 8 rep max Bench: 40kg / 88lbs. Massive issues with last 2 reps. Gets worse with each set.
Current 5 rep max DL: 115kg / 253lbs. No issues anymore.
Current 5 rep max Squat: 60kg / 132lbs. Same as DL.
Current 8 rep max Bench: 50kg / 110lbs. Less issues than before.
Goal: Increase all lifts by 15%. Reduce bodyfat by 15% to 25%.
Deadline: January 1st, 2023 (When normies make their new years promises, I want to have finished my first goal)
With the given data, is my goal achievable?
How much inferior is this whole thing when compared to bulking & cutting?
Can I even expect any strength gains, or was it / is it all beginner gains?
Will this at least maintain LBM, or will I inevitable start losing LBM?
Again, I know this is basically retarded, but at least let me know just how bad exactly it is / will be.
dude you should be aiming for a 5 kg increase on your squat and deads per week and 2.5kg minimum on your bench as well. increase your lifts by 15% in 3 months? the fuck. yes, it's harder to linearly progress while in a deficit but noob gains are incredibly powerful.
>With the given data, is my goal achievable?
yes. that should bring you to about 100kg?
>How much inferior is this whole thing when compared to bulking & cutting?
you are cutting right now. if you just keep doing what you're doing now and don't eat less or move more over time your weight loss will stagnate. definitely pick up swimming or biking for cardio gains.
>Can I even expect any strength gains
yes. like the other anon said you should be able to push yourself harder in the gym as a beginner.
>Will this at least maintain LBM, or will I inevitable start losing LBM?
as long as you're lifting you should be fine. you haven't mentioned anything about diet so its hard to say. if your deficit is too steep or you don't get enough protein then yeah you could have some loss over time.
My diet atm looks like this, I guess I should have added this info, since it's a relatively steep deficit.
BMR: 1990
TDEE: 2400~
Daily calorie intake: 1500
Daily deficit: 900~
Daily protein intake: ~200g
Nutrition overall is very high quality, mostly fish, cottage cheese, whey/casein protein and a fuckton of vegetables, potatoes, rice. Does this change anything in your opinion?
I mean, this is basically the Reddit beginner routine where exercise order is switched, you exchange rows / lat pulldowns, you do some exercises 3x8, and add some random set at the end.
I don't think the routine is bad, though I would put squat / deadlift at the end. However, I have one question: how on Earth do you have a 115kg deadlift while only having a 60kg squat?
I have been working out for six months now, and have noticed no significant growth in any area other than my legs and shoulders, which were newbie gains. I experience no apparent hypertrophy or DOMS, nor have I ever reached failure unless I do push-ups. I’m still the same pudgy DYEL I was when I started.
The routine I have followed, as prescribed by a PT I took two months of classes with, is as follows:
Core:
>2 min plank x2
>16 straight-leg leg raises x2
Main routine ( free weights only, circuit, incremented dumbbell weight (25, 30, 40, 45) with a decreasing number of reps for each increase in weight):
>Row x2 + deadlift x7/6/5/4
>Dumbbell press x20/15/12/10
>BGSS + OHP x10/8/6/5
I have done this routine three times a week for the past four months and it has not yielded any noticeable results. Is there something I am doing wrong? Also, would this degree of comparative inexperience mean that one of the recommended beginner programs such as SL 5x5 work for me?
Some additional personal stats;
Male, 5’5, last I checked (2 months ago) I weighed 195 at 28% body fat.
Pic rel, I look exactly identical to this except clean-shaven.
bahahaha you've been scammed by a PT. congrats. they know absolutely nothing. read the sticky and start on either SS / SL / GSLP / Candito LP immediately.
Forgot to mention that I have seen no significant strength gains either, but I just assume that’s because I’m too much of a pussy to advance in weight. The fear, primarily, is that I will not be able to complete full ROM with heavier weights, so my form will deteriorate until I have no idea what I’m doing.
>but I just assume that’s because I’m too much of a pussy to advance in weight.
DING DING DING DING
So I'm going to get my T levels tested for the first time. They offer either
>Testosterone Free/Total + SHBG
>Testosterone Total
>Testosterone Total by LCMS
Which of these is the best to get? I hear LCMS is more accurate but was under the impression it's best to get free test done too.
While I'm at it are there any other things in blood I should get tested too? They offer everything you could think of...
I'm 5'11 and 171 lbs -- so I'm not terribly fat or anything. I eat really healthy, but I don't exercise at all.
I live alone in a 3 bedroom house, and I want to start doing farmer's walks using two 40 lbs dumbbells. If I walk once around the house with them right now, then back to where I began, it definitely strains my arms.
What if I just did this 4 times a day, while listening to a news podcast.
Is that enough strength training?
No.
So I've been indirectly fasting for a long time due too being a poorfag so I'm already at one meal a day, now I'm paying attention to calorie intake and trying to cut it down. But my question is how do I gain enough protein? my one meal today only contained 58.85 grams of it 100 grams less then my goal. I went and bought some of those Atkins protein bar which I'm also not to sure if those are the best choice either but those only contain 15grams and I read it best to not eat more then one.
buy whey powder
You have any recommended brands?
Does my free test affect my ability to put on muscle ? My doc said I have low test.
>pic related
I feel like shit and I’m only 22
Its usually the DHT (which also causes male pattern baldness) that builds most muscle, testosterone is like your energy meter in a video game, more you have, more energetic and happy you are. If you ever get to 200s its literally just like an old salty grandpa level.
How long should it take me to reach 1/2/3/4? I'm currently at 47.5kg/72.5kg/95kg/112.5kg.
?t=54
Hindu squats are unironically best for leg aesthetics, squats and leg mobility if done with duck walks for the unilateral movement. You can also get insane jumping power from these.
can i start with phul program as a beginner?
a long time ago did ss with somewhat decent numbers, but quitted to focus my whole atention to judo/bjj. quitted martial arts about 4 years ago because career.
i started going to the gym again a few weeks ago, mostly repeating ss, but i want to get more volume taking advantage of the unplanned bulk of the past 3 years. i retained some of the strength, but i'm nowhere near what i used to lift, or think i remember i've used to lift
>volume
meant muscle mass
I didn't get enough sleep tonight, only like 6 and a half hours. Should I still go do cardio?
yes
Thanks, gonna have some water and head off to the gym.
Yes. Humans are not as fragile as you think
I recently felt pretty good about my strength gains but when my parents woke me up early by like 2 hours and had me go help remove my brothers broken clothes line I fucking died. Why is it whenever I have an excuse to use my muscles they fail me miserably.
6 hours is fine. continuous 6 hours is not ideal, but manageable
anything less than that and you still can do light cardio, but it will feel like hell.
if less than 4 hours, do not engage in excercise at all. you risk fainting
i was supposed to workout today but i woke up with diaphragm spasms at 4 AM. it didn't get any better after sleeping four more hours. is this just unlucky sleep position? it will go away tomorrow, right?
Time to practice deep breathing techniques my man.
So I bought 6 corncobs, 3 of those will be boiled, the others will be left in the oven. I checked to see their nutritional value but if I limit my other carb sources today(like rice) I think I'll be fine calorie wise. What do you guys think?
Corn is literally the objectively worst food to exist. The one and only positive thing to come out of corn is popcorn and that's only in certain situations.
I just haven't ate corn since June and like watermelon it's a staple to my summers.
Is it degenerate for a woman to stay a virgin but masturbate daily?
no. if something, you're the ideal woman. that if you're actually one.
It's a little degenerate and depends of the level of masturbation. If you're stretching yourself out with dragon dildos every day you are a degenerate. Still better than being a whore though.
I've got a flat arse. Like, chopping board flat. I've been doing goblet squats and hip thrusts
My stats on those two aren't very impressive
>Goblet squat 40kg dumbbell for 5x5
>Hip thrust is currently 80kg 8+8+10+12 reps in a set
Still flat. Am I genetically never going to get ass gains?
>t. 5'5 81kg male.
>5'5 81kg
my guy you need to lose at least 10-12kg
I don't want to be lighter than 70kg. But at the moment, I've chosen the path of darkness. I want to get stronger.
And I've peaked at 85 over the past two months and I'm sitting at 81kg without even trying to lose weight.
I'm not completely happy with my weight, but at the current moment, It isn't my priority to lose weight. I just want to see how quickly I can gain strength before I actually try to lose weight.
you are probably using the wrong muscles during hip thrusts. try doing them without weight and make sure to squeeze your glutes even before lifting your hips and just keeping that squeeze through the whole set, do them sloooow. do 3 sets of 20(contracted glutes at all times) right now and youll see that you dont need any added weight(until you can do these with ease). your arse will burn.
I dont know if i should cut more
5"8 currently at 162
Still looking skinnyfat
Lifting 4 times a week
Cut till abs and then bulk. Its only like 3 4 months. And then, its only greatness
Man im discouraged by my strength loss though
>till abs
That would mean looking really skelly, i have wide hips most of my fat is on my belly and love handles
Do not cut as skinnyfat you have nothing to cut to, bulk for a year /2 then cut
I want to start a new program after my beginner program doesnt give much progression for me. Im still cutting (lost 10 kgs in 3 months) so any good programs you guys can recommend?
I'm 183cm at 80kg. Is it time for cutting?
I'm 165cm at 81kg. It's time for BULKING
Seriously though, I think you're at your ideal weight for your height. I've heard that for each last 2 digits of your height in cm, it's how much you should weigh. You're like, 3kg underweight.
this is true but caveat is at low bf too.
Depends on what your bf is really? I'm 183 72 and still looking to put on at least 5kg though
I haven't measured for ages but going off pictures I'm probably somewhere around 15% to 20%. Guess I'll keep going.
I know IST hates youtube fitness cunts, but alan thrall said it best when he said that cutting when don't have a solid foundation of muscle in the first place is almost pointless.
I'll acknowledge that I'm a fat fuck and I should lose weight to look more pleasing, but you're in a different boat from me. You're not overweight for your height.
If you cut down from 80kg, you'll probably become a lanklet. I'd just keep maintenance or something if your bodyfat is really bothering you.
But if you do bulk, you'll look better with a bit more weight on, muscle+fat than you would just being straight out africa tier emaciated.
Not him but this is giving me the strength to bulk throug hskinnyfat mode then shred to be presented as a god
not the guy you replied to but is being at maintenance mean you can still lose fat though?
Does it matter in what order I do my exercises? Of course I do compounds at the beginning then isolation at the end. But with compound i do pressing movements, then pulling and pushing again etc.
>80-120 resting hr
Trying to do a workout when sick would be retarded right?
If I’m doing something like PPL, do I really need a rest day from lifting? Each muscle group is getting adequate rest just from the rotation of muscle groups, right?
I've bulked up a lot because it was recommended here, I'm progressing a little each workout but I look like a fat gay and I'm depressed about it, how do you gain muscle while still looking good?
ct
just cut and get abs, never ever get fucking fat on a bulk bro, it's a meme, it doesn't fucking work properly for naturals
you should only bulk if you're REALLY lean, and even then it should be a very slow process
>never ever get fucking fat on a bulk bro
Lol yeah getting fat on a bulk is a meme sure.....
exactly, getting fat in a bulk is a meme, it happens but it's a complete waste of time, you should only get fat if your goal is to get fat end of story.
>getting fat in a bulk is a meme, it happens but it's a complete waste of time
This sentence makes no sense at all
bulking is a waste of time for pretty much everyone, you just end up fucking fat unless you're incredibly lean in the first place which would give you a lot of leeway, but if you're normal or skinnyfat you should never fucking bulk, you are gonna feel and look like shit.
bulking is a meme
getting fat is a meme
meme in the sense that it's parroted, pushed and promoted around a lot by retards online but it's almost always a terrible idea
hope that makes sense thanks for the (You)'s
Guess you're a meme too by that logic?
am I making you look like shit?
Yes
Can anyone explain this to me? I’ve been cutting to try to get a sixpack for the first time, the navy method says I’m 8.1% but you can only see my sixpack in good lighting and when flex. Is that how it is for everyone? All camera tricks? I want to just have one you can see all the time
Should've done core workouts
I do weighted situps and oblique twists, leg lifts and planks after every workout
BW at least
What’s the deal with the sticky? Am I retarded or is the link to Harsh’s IST wiki broken?
What’re the best options for intermediate programs and when do I know I need to switch off of a beginner strength program? Also, I need to cut like 40lbs because I dirty bulked like a retard. Realistically, how much will this hurt my strength gains?
Does anyone have a strength routine similar to SL but with 2/3 upper body work? I'm looking at two workouts - one every other day.
So I want squat on mondays and DL on wednesdays. What else should I fill the routine with.
Getting back in to lifting after 1.5 years hiatus.
>Getting back in to lifting after 1.5 years hiatus.
Do SL
Too much squatting. I don't like it.
Cut out Squats put in more Upper body compounds then
What other than BB bench and BB press? Like doing DB press and BB bench on the same day and vice versa?
Bench, OHP, Rows or doe close grip bench too and add curls
Thanks!
Phul + cutting = good idea?
Hear me out
Do SL but instead of 5x5, do 3x8-10
There hypertrophy SL
Day 1 -
3x barbell row 12-15 reps
superset: 3x weighted pullup 6-8 reps and calf raise 10-12 reps
3x spidercurl 10-12 reps
superset: 3x cable row 10-12 reps and hammer curls 10-12 reps
Day 2 -
3x bench press 6-8 reps
3x dumbbell shoulder press 8-10 reps
3x weighted dips 8-10 reps
3x lateral raise 10-12 reps
3x overhead tricep extensions 10-12 reps
Day 3 -
3x paused ATG squat 6-8 reps
superset: 3x romanian deadlift 6-8 reps and calf raise 10-12 reps
3x leg press 10-12 reps
3x leg curl 10-12 reps
Day 4 - Rest
Day 5 -
superset: 3x rack pull 6-8 reps and chinups AMRAP
3x cable row 10-12 reps
3x leg press 10-12 reps
3x lat pulldown 10-12 reps
3x face pull 12-15 reps
Day 6 -
3x barbell overhead press 6-8 reps
3x incline dumbbell 8-10 reps
superset: 3x skullcrusher 12-15 reps and lateral raise 10-12 reps
3x chest press 10-12 reps
Day 7 -
3x squat 4-6 reps
3x leg curls 10-12 reps
3x leg extensions 10-12 reps
3x bulgarian split squats 8-10 reps
My only concern would be that maybe theres too much volume. Im 1 year into lifting if that means anything
Fucking hell anon it is drop at least one exercise of every day youl be dead after a week
is my routine good, (forgot to include this in reply)
is Boring But Big
A good program to build mass with?
Yes. But do the 3 month challenge
https://www.jimwendler.com/blogs/jimwendler-com/boring-but-big-3-month-challenge
Does that mean you only do the program for 3 months? What...what are you supposed to after that
No, the volume work is 70 % of your 1RM instead of 50 %. It is grueling
70% Of my 1RM for.. oh god what 5x10? Jesus
Cravings and overeating?
I've been forcing myself to have caffeine daily lately to avoid feeling hungry, any better tips?
I'd make food at home more rather than eating out junk food but I live in a crack house and the best part of my day is eating out away from my home.
You're not hungry, you're bored. Caffeine is good. Have you tried nicotine (snus, gum)?
Something is wrong here
my raised arm bump popped. i cleaned and dressed it, and this morning it looks like this.
did i catch monkey pox from the carpet?
I get a weird pimple on my elbow every now and then too. Probably an ingrown hair or a splinter or something.
>my raised arm bump popped. i cleaned and dressed it, and this morning it looks like this.
>did i catch monkey pox from the carpet?
looks like some insect bite, probably a spider or something, i had that happened to me and it even left a scar
>he wants blood poisoning
Thank you for your sacrifice
It popped from me bumping into a door unfortunately. I know better than to forcefully pop red bumps in unusual areas.
Here it is yesterday after painfully bumping a door directly into it
Dude......
my dr appointment for it is Thursday wish me luck that i didn't catch monkeypox off the dirty gym floors while doing planks
I'm fucking eating
sorry. i guess look at that picture when you need to cut
Saved them for exactly that occasion fucking gross man fuck
Press - 5/3/1 sets/reps
what does this mean lads
really shitty notation but i think 3 sets, first is 5 reps
2nd is 3 reps,
3rd is 1 rep.
dont do power shitter protocols
Read the book, it explains everything
It's a general strength template unless you're doing one of the ones specifically for PL
>explains everything
I just need to know what 5/3/1 is
So 3x5, 3x3, 3x1 with the same weight?
There are two options but almost every template uses the first one.
Cheers
Keep in mind this is of training max, which starts off at 85-90% of your actual max
I found an App that calculates that stuff for you by putting in your 1RM of the compound lifts
5/3/1 means 1 set 5 reps at 65%/75%/85% of your TM
I bought an ab wheel but I have no idea how often and how long I should use it.
What's a good routine with this?
I measured my weight today and I am barely in the normal BMI range at 24.5. However I also did strength exercises during the whole process and built some muscle during the process.
My question is how accurate is the BMI for me? Is it still a good guideline?
it would be better to do leg extensions instead since unilateral exercises require at least twice the amount of time to do
Can anyone post a image that LONDON meme came from? Or a link to archived thread. I had it somewhere, but lost it.
Have a question about bulgarian split squats.
I'm doing 4 sets 8 reps with 10kg dumbbell in hand (mostly to balance)
But here's the problem. I have no problem doing them with my left leg. But it's significantly harder with my right leg. Harder to balance, harder to do reps.
Why my right leg is so weak?
Lifetime of standing and doing movements 60% left leg and 40% right leg leads to what you're describing.
Did you play any sports as a child often that required more stabilized movements based around your left leg?
I have not. Can't think of anything what I did that made my left leg stronger than right.
I assume with time their strength will equalize?
Now that I think about it when I was running a month or so ago I had knee pain in my right leg too. Can this be related?
Yeah with time they'll equalize in strength, but coordination will potentially always have a degree of handedness to it, just like your hands do.
Knee injury, depending on extent, would easily have an effect
Never had a knee injury.
Well, whatever, will see how things are after few months.
Is it OK to do pull-ups on one day and then the day right after to train biceps?
Arms can take a lot, that shouldn't be a problem.
can easily do 50 kg triceps rope pushdown but cant do more than 12 kg(each dbs obviously) skullcrasher. is this normal? coomerbait pic so somebody can answer to my question
skullcrushers are gay the best tricep exercise is cable overhead extensions
>X excercise is gay do Y instead
Uhh, cringe department?
>do that objectively inferior exercise without constant tension and higher risk of injury just...JUST BECAUSE OKAY?
>He ranks exercises as if they are objectively ordered despite individual body responses and equipment availability
Post body.
>individual body responses
cringe
>equipment availability
you can do them with a dumbbell, they objectively require less equipment than skullcrushers
For the first time in my life I'm trying to bulk up.
What's the point of cardio aesthetically if I'm trying to get big? Obviously it's still good for heart health and endurance, but really can't I just hit my macros and not do 10k steps/jog etc because they're really just calorie burners?
Thinking of replacing jogs with the stairmaster to tone some muscle, but even that seems like a waste of time when I could be squatting or something instead
Cardio lets you work harder on the strength training parts of your workout. My squat went up when I started doing 10 minutes of cardio after every weightlifting session because I had the energy to push myself
Do you guys do overnight oats?
If so with whey or casein?
Last time i made them with casein + skyr it was way too thick, like a brownie
Add water.
>Aesthetically
Vascularity. Cardio literally makes your veins and arteries bigger.
>Tone
Marketing word. Do cardio at the end of a session or on rest days.
>Add water.
Oatmilk?
What? Just add more thin liquid so it's not so thick. It's simple.
I mean i want it a bit thick but not fudge thick
Knee prehab excercises? When I slav squat deep my knee makes this sound: https://voca.ro/16g959tV8XsB
When I high bar squat a bit low my knee hurts. I try my best to keep my knees aligned with toes and bend all my joints simultaneously but doing slow squats or paused squats my knees hurt by the end of the session. I try to warm up with dynamic movements too. Bros I don't wanna blow my fucking knees out please help 🙁
Rate routine: fullbody retard, All 3x10
"Big Five"
Lat pulldown
Chest press
Shoulder press
Cable row
Then
Triceps cable pulldown
Cable curls
Chest flies
Leg salad (extension, curl, donkey kicks, calf raises)
Core (weighed crunch, back extension, chair leg raise, russian twist)
Takes me ~90 minutes twice a week, with 1 minutes between sets
Is it okay to take a rest week, I feel really fucking terrible mentally and lifting feels impossible.
Yes.
Take a walk, it's late summer!
I walked a bit earlier and felt like shit, can't leave bed now.
eat maintenance and take a rest week. training in bad condition causes injuries
>bad condition
>mental problems
lmao, fucking should train more and stop being a bitch
if you lift baby weight sure, otherwise it doesn't matter lol you will lift like shit and lose balance
tfw no fit gf i can take walks on my rest days
You should try to push through it. At worst take a deload and don't completely stop lifting.
Unless you're hallucinating or some shit bad mental state isn't gonna injury you. You just won't perform as well as you could
No, push through it. A week feeling terrible mentally and not even lifting? you're gonna feel worse
So i ordered some Pb2 and when it arrived i noticed the expiration date was in march 2022.... it was still sealed though
Is it still safe to eat?
should i sign up for planet fitness? i'm fairly out of shape and i'll need at least six months or more of hard gym use to get back into the shape i want to be. i just want to do cardio and some basic weight lifting. they only charge $10/month and their hours fit my schedule well.
yes, despite the memes planet fitness is really good as a starter gym. Once you "grow out" of it, look into an actual gym that has better equipment
Yeah just dont be too loud okay?
why would i need to be loud while working out? do people really go to the gym and make weird noises? why? is it for attention?
Anon in PF you can not grunt at all while lifting oh and honey, please do not lift anything higher than 50Kg yes? It scares our customers, here have a pizza
left serratus anterior more prominent(?) than right one. what do bros wtf should i switch from bb ohp to dbs ohp?
What’s the difference between total and free testosterone? Why does my doctor say that free test is more important?
My adjustable dumbbells only go up to 30lbs each, so I worked on upping my reps after reaching the max weight. I do 5x15 biceps curls for example right now, but maybe it's getting a bit too high on the reps, any way I can DIY add extra weight to them without buying more plates?
Anyone here that has had problem with their knees dislocating? Mainly while playing soccer. Would a knee sleeve help?
I'm an absolute beginner. I can't drive, and there's no gym in a decent walking distance for me.
I can find ways to get cardio in at home, but for actually building muscle, would a set of adjustable dumbbells going from 10-50 pounds be sufficient?
Sure you can make some nice gains with that, get a pullup bar or some rings too. For squats you can do one legged variants to effectively double the weight since 100lbs isnt a lot even for a total beginner.
A pullup bar would probably destroy my shitty doorframes. What do you mean by rings?
For squats, I was planning to have to anyway; when I lived near friends, I could give even a ~200 pound guy a piggyback ride with minimal difficulty, one of the few things I've been remotely proud of physically.
You can drill the bar to the walls, others stay in place just by pressure as well but might ruin the paint. Rings are more versatile though.
can I get a quick rundown on bulking and cutting? I used to be 280lbs and now I'm 180ish, skinnyfat, and I want to start lifting 5x5 and see where I get with a year of that. should I be eating at a calorie surplus the entire time? I'm not trying to lose weight I just want a body that's toight like a nun
Got a girl coming over in a couple hours, sex is implied. I’m not a virgin but just getting my feet wet with dating and girls after a long break, what do I talk about? What do I do to make her comfortable?
i noticed while deadlifting that i get in the what i think is the correct position, i slightly squat down before i lift the bar but then i dont use my legs but my arched back instead to lift it. how the fuck do i fix this?
the muscles that contribute in the deadlift are heavily dependent on your body proportions. if the weight is challenging, you're not going to budge it unless your hips are high enough that there is significant tension in your hamstrings. this is why you'll see a lot of peoples hips shoot up as the bar breaks the floor.
so if you have leverages that will result in having a wide knee angle in the starting position in order to have your hips at the optimal height, you will naturally have less quad activation and you will be more back and hamstring dominant.
that's perfectly fine so if you're properly bracing and maintaining spinal position theres nothing to worry about. target your posterior chain with deadlifts and focus on your quads with high bar squats, leg press etc.
Guys quick! What’s the best TDEE / macro calculator Out there? Please post! Yours truly
I can't figure out how to do dips without discomfort in my shoulders. I don't let my elbow angle go past 90 degrees but it still feels off in my shoulders. How do I position my torso and legs to put as little focus as possible on shoulders? I don't care about hitting chest on dips so chest engagement isnt important to me.
Contract your back to allow full rom of the chest, I make my upper torso (chest) go from perpendicular to the floor to parallel on the way down, then follow that same movement path on the way up. Worked wonders for me. It should feel like a very declined bench press
I’ve heard you lift 60% of your weight while doing push ups and 100% of your weight when doing pull ups? Is this accurate? What about dips?
>What about dips?
i actually laughed out loud at how retarded this question is, unreal
bout tree fiddy
what is even this question? jumping in place also moves 100% of you weight but it won't give massive gains
I refuse to believe someone is this dumb, but if you want to get into the metaphysical:
You can never lift 100% of your weight since that would include your gravitational pull. You can't lift yourself into mid-air without having something to prop yourself up or it's just a quick moment (jumping). Dips and pull ups are the maximum amount of weight of our own bodies we can lift, since it's exerting the maximum amount of gravitational pull possible our bodies contain.
>being this much of a DYEL
>tfw can't bench myself over the freeway to my job
>tfw when no job
Some days I'm absolutely miserable and need to use the bathroom all day.
Is this a diet problem?
That's just the life of a woman unfortunately
Shit, I'm a man.
YWNBAM