I think the current one about to die
How do I bench with long arms without hurting my shoulders? Every time I jump back in they get hurt soon after
Getting even decent ROM forces my elbows to drop "too far" and not parallel to the ground because of arm length
Any army fags on here? Been trying to find a lifting routine that works well in combination with PT. Our weekly PT plan is kind of retarded, doesn't really provide enough to grow/improve but just adds extra fatigue to my day. Thinking of just doing full body 3x per week so I'm not as goddamn tired. As it is I'm using most of my free time to lift on days that I go to the gym. I got injured a few months ago and now I'm weak as fuck, suggestions?
When I was still doing this to be honest I gave up. Unless your platoon sergeant is cool with personal PT that's all you can do. Gotta pick one ime.
Looks like an alternate to me. Keep away
those videos on youtube were garbage -- not scary at all.
who is this cutie?
Is tofu really that bad for you? Idk man I just gotta moderate the meat but still wanna eat
No it's fine, the only cucks who lose test from it are ricecels who eat it basically every day. Treat it like red meat in your diet
Tofu is fine and the whole estrogen thing is unbelievably overblown. These dipshits think that eating an onion will literally increase your testosterone significantly and that lifting gets you a gf. lol
Arch harder, building up to max grip
The bar should drop to below your nipples
I have a 6'7" wingspan at 6'4", drop the bar to below my nips, arch as much as I can while keeping my ass down without hurting my back
It's super important to keep your shoulders down and back and you should feel your lats activate when you push.
I've actually torn my right rotator cuff from not having my shoulders back
That said, I have over a 3pl8 bench without being fat so just keep grinding, senpai
>planning to switch from IF to exercise by new years
>have a pull up bar that can also be used for pushups/crunches
>also have treadmill
How much time/reps should I incest every day as a beginner?
>should I incest every day as a beginner?
That's a bit excessive.
*invest
tbf C and V are right next to each other.
I hate rows because I don't think im ever doing them right, is it okay to totally replace them with weighted pull ups instead? should i add something else with them?
for strength
can you try supported rows?
no. Test production and levels are all over the place throughout the day, there's not much of a pattern to it. And even if it did, it'd be so minimal you'd never even know it happened, like standing on a grain of sand technically makes you taller but it's not like you'd ever know.
That doesn't look good on you anon, I wouldn't push it. It's just two weeks, it's not like you'd even be enrolled properly in that time.
I am very curious. Sometimes when I do heavy squats to failure I feel a roids like rush and pop wood.
Is there a biological phenomenon that could explain this or does lifting just get me horny?
could be any sort of endorphin rush or even adrenaline. Arnie probably meant that "I feel like I'm cumming when I lift" thing.
>That doesn't look good on you anon, I wouldn't push it. It's just two weeks, it's not like you'd even be enrolled properly in that time.
well I already have the package and I have a limited time to apply for the benefits and my mom is fuckin pressuring me to get them, but I don't intend to stay on this job for long
Chest supported T Bar rows worked for me when I had that issue.
you at a big gym? use the row machine that you sit down at. it forces you to have perfect form.
is 12 eggs (scrambled) a week too much?
not at all. i eat 14 a week. hell, eating 4 a day is fine.
i eat a half dozen eggs a day, have done so for about 7 years and im extremely healthy
What do you think of my new line?
I created this line and it’s got me laid 2 out of 5 attempts.
*meet girl*
What’s your name?
>Courtney
Hi Courtney I’m anon
Courtney, my cock needs somewhere to live.
>???
I’m serious - Imagine parking your Corvette on the street for 6 months instead of in a mansion.
>laughs
>you are insane
You wouldn’t do it would you?
*have sex*
i refuse to believe that line worked on anyone.
Does squatting or lifting heavy cause an immediate T boost when you do it?
is it considered bad if I bugged my bosses for a benefits package, file the paperwork, and then immediately put in my 2 weeks? It isn't intentional, I always planned on leaving to somewhere else, but figured I'd ask for benefits in the meantime
Shaving my body hair results in some minor acne breakouts as the hairs grow back in.
Any tips for dealing with body acne?
My tips for preventing that are:
Make sure skin is clean before shaving
Maybe try a less aggressive type of shaving (no idea how you are doing it now)
Use hydrating cream after showering right after shaving. And for the next 2 days atleast
Avoid using clothes on the day that you shaved, leave the skin to "breathe" for atleast some hours
I get golfers or tennis elbow in my right elbow from doing pull/chin ups. I've healed it but don't want to continue to worsen it. How can I strengthen these tendons and make it easier to do pull-ups? Is starting/ending reps at a dead hang causing my tendon issues? Should I stop just before dead hang?
I wouldn't dead hang between reps, just not a wise thing to do.
Yeah, I suppose it's similar to how you wouldn't lock out with dips
Trigger point release, graston technique, and micro loading so work on dumbbell probation and rotation with super light weight
Wondering if this the place or if I should try the fat loss general but, do creams fix stretch marks? I have some nasty ones that I'd like to fix once I hit my goal weight.
>wake up with intense pain in my neck, can't move my head towards the side with the most pain
>slowly goes away during 5 weeks
>two pain free days
>wake up once again with intense pain in my neck
>slowly goes away during 4 weeks
>1 pain free day
>woke up yesterday with intense pain again
What the fuck do I do? My doctor gave me some neck stretches that I do every day, but that's clearly not working. I haven't changed any of my routines, and I have a good bed and pillow so I have no idea why this keeps happening.
just because you have a good pillow doesn't mean you're using it correctly. Make sure that you aren't arching your neck in a weird position before sleeping.
Don’t lie in bed with a smartphone. Simple as.
I’m not lying anon. Try not using your phone in bed for two weeks. This could be the best post you ever read.
This but I like to watch competitive wc3 casting and its so fucking boring that it puts me to sleep. An army fights for like 1 whole minute and it usually ends with both sides running away with zero casualties and both side going back to fighting creeps for 10 mins.
I had neck pain on and off like this for like 2 years. Just woke up with it one day out of nowhere. Eventually I decided it was all in my head and ignored the pain as much as possible and it went away and never came back.
Do you ever see a big guy at the gym and spy on his routine?
How the fuck do you deal wiht body acches from eing sick
I can trake the ack of energy and so but since I squatted eysterday and woke up sick today my hips and legs in genearl are fucking killing ,me. I forced myself to go for a walk anyweays and those were the most grueling 30 minutes of my life
Can't lift due to slight scoliosis and pectus excavatum.
Wtf do I do? Calisthenics?
How do I subtly stare at the cardio bunny who wandered over to the lifting area and started using exercise machines? This one had a nice ass.
sunglasses.
look at dis retard
roids in action
I blew up my knee and now it gives me a sharp stabbing pain when squatting under load.
I can still deadlift fine for some reason
Currently still doing Strong Lifts 5x5, but squatting is out of the question for now.
Should I just continue the routine and substitute Squats with something else or switch to a PPLxPPL brosplit and substitute squats for something else on legday
Substitute squats with knees over toes stuff until your knee is healed.
Thanks a ton dude
Hey guy sorry but gym etiquette question; when you're at your gym, are you allowed to use the manlet urinal if you're not a manlet? Sometimes I do and I feel bad.
Who is going to stop you? The manlets?
If I catch you using the manlet urinal when you're not a manlet I'll headbutt you in the dick you longshanks fuck.
i'll try asking again, pls help. will pic related be good to start lifting? the bar is hollow and the max weight it supports is like 40kg. never lifted before, so i dont know if that weight is enough or i'll need more at a certain point. actual solid bar bells and weights are pretty expensive
Yeah man I just bought picrel and the gains are incredible
aight buying one then thx!
>2022
>Not buying your kids lifting tools and giving them breast milk with protein powder
>eat 1000kcal of maccas burger+fries
>get hungry in an hour
>eat 1000kcal of fried bacon+boiled potato
>get hungry in 6 hours
what's the scientific explanation here?
Goyslop calories are not real calories you can eat as much as you like
Any good book for learning band exercises? Or videos? Just moved and dont have weights any more 🙁
First day going back to the gym in like 2 weeks because I was going through a move so I haven’t been eating either. I probably can’t do my normal working weight but how light should I go? Is there a good percentage or should I just keep it easy to get a feel again?
I wouldnt worry about the numbers, but Im not a power lifter so I never do. I would just go in and move what feels good. If the numbers come they come
I put chia seeds and flax seeds in my protien shake for the micronutrients, are there any other good things I can put in there that won't significantly boost the calorie count?
I like to put sesame seeds on a lot of stuff, but I have a little store near me that sells them really cheap
Is protein powder recommended for a lardass who wants to lose the lard and build muscle with lifting/cardio or is eating meat enough?
It's a good way to hit protien goals without adding too many calories, so it might be good if you're fat. If you can manage with whole foods and keep the calorie count low, that's preferred.
And a starter protein goal should be 1g/kg of lean mass right? So what powder brand do you recommend?
I like premier protien brand because it's cheap, fairly low cal, and you can get it in most any grocery store so you don't have to go out of your way to get it. There are probably better ones if you go to a specialty store, though.
whey protein isolate (not a whole food obv. watch out for lead contamination), chicken breast, 0 fat yogurt and cottage cheese, lean beef
I'm 175cm 5'9 62kg 137lbs 17%bf 27y, so pretty skinny.
Total gym noob. Trying to bulk up for BJJ. I want to get as much weight as possible without crossing 25%bf.
How much weight gain am I looking for in my first year, or per month, of both fat and muscle and water?
Bro don’t bulk for BJJ you’re gonna be in a higher weight class lol. Just do lots of isometric work and HIIT/cardio. Your technique and speed should supersede your strength 80% of the time
How about you actually build your shoulders up to make them strong and stable
I'm considering switching from reddit PPL to a 3 day program with HIIT cardio in between days.
I'm switching since as a logger I'm pretty active and can't add cardio on top of lifting 6 days a week, I won't be able to physically recover.
Can I still make gains with 3 days of lifting? What program would be best to still see gains? My diet is on point and I give myself 8-9 hours of sleep every night.
How do i set rest time between sets?
if you're doing high volume then lots of rest probably isn't necessary. 1:30-2 mins is safe bet. for low rep strength work a full 5 mins may be necessary. I think you should be resting just enough that the next set is close to failure. ie don't rest 10 mins on a set of 15 lateral raises, it would be super overkill. but 2 mins on a squat double probably isn't enough
cinnamon, turmeric, pinch of black pepper is what i used to put in my smoothies.
McDonalds: super refined, fiberless, basically sugar, mid levels of fat and probably lots of sugar
Bacon+potato: lots of fat to slow digestion, low-glycemic carb (possibly resistant starch too), higher fiber
same reason a slice of white bread will satiate you for less time than whole wheat bread w butter
epsom salts, or some apple cider vinegar in a warm bath, ice, sleep
My libido is non existent and I don't know why. My testosterone levels are a little higher than normal, prolactin is in the normal range, my thyroid is fine, I had other blood work done and everything came back fine. I went to the doctor, urologist and endocrinologist and they all told me that I am healthy. I can be with a very hot girl but I don't get horny and that gives me erectile dysfunction, Viagra and Cialis doesn't work because I can't get an erection to begin with. I haven't had a morning wood in months. Yes I do cardio and yes, I thought I might be gay, but I'm not.
I literally don't know what else to do, I thought about depression but I don't feel bad or sad. I'm seriously thinking about injecting testosterone even though my values are normal to see if that helps. This shit really frustrates me because I'm in the best time of my life in terms of fitness and life, and I can't get a girlfriend because of this reason.
What else can I do bros. Doctors say I am healthy but my libido and my dick are dead
I had hypothyroid and it was messing with erections. It got so bad I had to keep upping viagra, went from only had to use a fraction of a pill in the past to using full pill. Working out made me realize something else was up too and thats when I found thyroid issues. Now I take cialis every other day and erections are strong as fuck. Not sure why either viagra or cialis isn't working. You dont watch too much porn or something do you? Whats your test and thyroid level? You said it was normal but jw.
I'm this anon
Yes, I went to a general doctor, an urologist, an endocrinologist and all three said I am well and healthy.
maybe it's mental then.
Repostan.
1) Proper form chin-ups/pull-ups shouldn't engage the pecs? I've noticed that if I place my elbows forward in those exercises that the chest muscles pick up some slack from my back muscles.
2) When doing OHP, the bar should be as close as possible to my chest, while maintaining a narrow grip and vertical forearms? In a thread I cant find now an anon said he taught his friend that a head movement is absolutely necessary to push the bar as vertical as possible.
If your form is good then you don't need to worry about what is and isnt being engaged. The back will be the primary mover regardless which is what you want.
Yes, it's most common to move your head when doing OHP. The reason is that you don't ever want the bar to drift forward because that'll fuck up your leverages and make you move less weight
You'll know in the vast vast majority of cases
Depending on your genetics and if you are starting out skinny as opposed to fat you can get there within 6-12 months probably. Lifting weights will be superior in most cases. It's a bit difficult to isolate biceps for example with pure calisthenics when you're a weakling + there's a bigger learning curve to those movements than just curling a dumbbell
Just do a clean, slow bulk. The fuck
>If my feet/legs are too far apart when I'm squatting, what goes wrong?
Nothing? Depending on your leverages you might be stronger with a wider stance. You'll get less quad involvement though.
>My squats - and only my squats - have dropped significantly after I had a period of illness.
Squats are probably the exercise that requires the best work capacity. With a deadlift at least the bar rests on the floor so your body isn't working the entire time. With a squat even between reps your body has to do work.
Started lifting after a 10 year hiatus (but stayed generally in shape during that time with other activities).
How do I know whether an aching part or "niggle" is normal and part of the package, or if I'm doing something wrong? Not talking about anything major, but I'm just curious if I have to pay attention to little things to see if I have fucked form in some exercise, or if it's gonna be really obvious when I'm doing something wrong?
how long til something similar to pic related and calisthenics or weights to achieve it?
anon you can't lift to "look like someone" unless you have very similar muscle insertions, bodyfat distribution, face, and a ton of other shit that is randomly decided upon genetics. The best thing to do is just start lifting and discovering what your body looks like with muscle so you can then decide where to improve and how you want your body to look.
Chasing after looks will just leave you disappointed. Forge your own path.
Good thing he said he only wanted a general assessment and didn't want to look 1:1 like him. Many people can achieve a toned muscular look, how good it looks is a different question.
So same advice: Just start and don't worry so much about others routines when you don't even know how your body will look.
Is it possible to delete your personality and start over? I really don't want to be me anymore. I don't think I can just "work hard" to be someone else I need a full factory reset.
>delete your personality and start over
heroic dose of shrooms, unironically
> I really don't want to be me anymore.
how come?
If my feet/legs are too far apart when I'm squatting, what goes wrong? My squats - and only my squats - have dropped significantly after I had a period of illness. It's been nearly a month and I've not recovered. I'm trying to figure out if it's form or not.
Yes. Join totally different social groups and try your best to fit in. Go become a radical Catholic or something.
Sounds like depression. Do you feel low energy? Do you struggle to get out of bed?
Are you on No Fap? More than 2 weeks of that kills my libido. You might need to force one out.
>My squats - and only my squats - have dropped significantly after I had a period of illness
Did you ever try to deload? You might just be pushing yourself too hard.
Yes. I'm slightly misrepresenting things. I deloaded everything. After two weeks, everything but squats has recovered. It's now week four and my squats are still at the same level as they were at week two. I'm dropping on my third rep of 1.5 pl8. Before the illness, I was approaching six reps of nearly 2 pl8.
What other leg exercises are you doing? Hows your diet? bulking or cutting? Protein? How often do you squat? more deets needed.
>What other leg exercises are you doing?
Calf raises. That is all.
>Hows your diet? bulking or cutting? Protein?
My diet isn't bad, but I've yet to change it to enhance my lifts. I'm neither bulking nor cutting nor focusing on protein. My mother is in almost full control of my diet.
>How often do you squat?
Once a week.
Take wees break from squats. Nothing good comes from beating them to death if they aren't progressing.
so you don't know how much your eating anon? Or how much protein you're consuming? What exactly is your routine?
>so you don't know how much your eating anon? Or how much protein you're consuming?
Correct.
>What exactly is your routine?
Go to gym twice a week. Squats, calf raises, curls, and tricep press on the first visit. Deadlifts, bent-over rowing, shrugs, military press, and bench press on the second. Every lift is done in 10/8/6 sets.
I recommend becoming a salesman. It will teach you how to be a psychopath and see people as nothing but tools to take your product and make you money.
am i gonna have to get fat for 3 years cuz i could also just stay skinny and keep doing calisthenics until i get abs and decent arms
Gotta bring your arms in to a degree, stop doing benching into your neck and you'll probably find the shoulder pain goes away.
Us long armed dudes aren't always meant to be great benchers, I've never gotten above 315 or 350 with a Slingshot, but I still put in the work regardless.
How hard is it to make a girl to get fit?
you can't force someone to get fit, they have to want to. It's a lifestyle change and not everyone is down for it.
A helpful start would be to start counting your calories so you actually know what you're eating and if you're recovering properly. Healthy eating means healthy recovery.
>Squats are sets of 10 8 and 6
well anon that's a dead giveaway right there. That's too much volume for compounds imo, anything above 8 for squats is too much to go heavy on. Even 8 is hard to get once you go beyond 2pl8
My gym got this machine recently (plate loaded though). How does it stack up compared to the seated version with a weight stack?
Better than the prone version, but nothing beats seated. Hip flexion from the seated position gives you the best stretch and engagement. If you use this one standing straight up, it will transfer a lot to the glutes, if you bend forward you'll get better focus into the hams.
>have skin like chalk
>got T-shirt sunburnt really, really bad last August during a trip because I was a dumbass
>didn't go out in the sun a whole lot this summer
>the lines are still visible, the part of my arm that was exposed is still noticeably darker than the part of my arm that was covered by the shirt
A-am I going to be okay bros...should I go to a doctor?
>last August
To clarify, I meant 2021 August.
I did this at an outdoor concert while wearing a wife beater. I had a permanent tan that lasted for like 3 years. Worst burn of my life, and pretty sure it's why I had a mole turn funky five years after that I had surgically removed from my shoulder.
Home gym bros what do you use to clean your bench? I don't wanna use lysol and destroy the leather.
70% isopropyl alcohol
being a competent bodybuilder is actually pretty rare, maybe like 20% of all gym goers and 2% of the entire population rare
like most gym goers are lazy fucks who quit because "work is too hard" and whatevr
thats a good thing too like damn nigga better stats for me go ahead and quit
Is it weird for me to hook up with a 19 year old if I’m 25? I don’t plan on dating her obviously
it's only weird on places like r*ddit where youd be called a groomer
hooking up? Not really. I usually find if they're under 20 they're really inexperienced and the sex isn't that good.
Probably a retarded question, but I badly bruised a knuckle yesterday. I couldn't make a fist without it hurting, but it hurts significantly less today.
Would I be fine to lift tomorrow if there's no pain?
yes
Would you date an insane woman if she likes working out?
Trick question, all women are insane one way or the other
I mean one with anxiety/depression , not in an endearing way
Hell fucking no that shit doesn't go away m8. You'll become this emotional support pole for her and she'll weigh you down. Unless she's crazy hot or perfect for you don't even think about it.
crazy is never worth it
Insane 10-20 years ago meant she'd key your car. Insane nowadays means she'll accuse you of rape.
just found our my dog who is 11 has spleen cancer what lifts to help cure the sadness?
the only thing that can pass sadness is grieving and time anon. sorry about your dog
thanks man he's alive still but he doesn't have much time
cherish that time. Make it worth it.
I'm a beginner lifter. I haven't reached even a plate on deadlifts yet, that's how new I am.
I have an issue with my bench press. My arms are all wobbly, and I cant do the lift in a fucking straight line. so to control it I tense up, doing it slow on the way down (this would be the eccentric right?). after the work out I notice that only my right pectoral is tired and sore, left one is not tired at all. How is it possible that my right arm is doing most of the work when the both sides of the barbell lift up at roughly the same time?
Bench bar path isn't a straight line anyway, it's a J shape. You go as fast as you can on the eccentric without losing control of the bar. Your issue could be scapular. You retracting and depressing your shoulder blades throughout the whole movement?
Best way to get better flexibility for squats is to constantly try to push ROM (within reason). Also make sure you're keeping the bar over the middle of your entire foot, you're bracing, and you're shoving your knees outward.
>You retracting and depressing your shoulder blades throughout the whole movement?
Absolutely. In the meantime I asked a friend for an opinion as well, he asked me if the weights were perfectly centered and the arms equally spread out.
>isn't a straight line anyway, it's a J shape
I thought was though, from bottom of chest to above the shoulders at full extension.
It's a J shape, you're usually able to get the bar back over your shoulders much faster than you're able to lock it out
How much can an ass max out at?
In October my hips measured 33.2". A couple weeks ago they measured at 34.8". I think back then I was around 107 pounds and now I'm up to 111. My legs are more muscular too. I just do 120 pound deadlifts and some random no equipment exercises. Should I start running again?
lardoid here
i can't make my heels touch the ground when squatting with the bar, is this normal for a fatty? i guess it's because my joints are fucked
legitimately feels like something will rip
i can squat with heels touching with no bar so i've just been doing that
d-does this fix itself? it'd kinda suck to be crippled for life like this
It’s a flexibility thing, another anon made a thread about this.
can you touch your toes if you sit down on the ground with your legs extended? sounds like you have terrible flexibility.
maybe try some stretching
thanks lads
i'll look into flexibility exercises or something and just keep at it
I had this same problem when I was fat, keep your feet as flat as you can and just keep squatting as far down as you can while keeping them flat, even if it's not a lot. Your flexibility will improve.
Also something that helped me was doing kettlebell squats because the additional weight in front of you can keep you balanced.
Now squats are no issue for me, so yeah it gets better
What angle should I have the bench at for incline bench press?
I'm assuming you don't have dedicated incline stations at your gym, so you want it to not be perfectly diagonal, a little lower than that.
I am exercising more but this was happening before I was exercising.
Eat a modest breakfast of about 500 calories.
Literally 3 hours later hungry again. Distract myself for an hour. Food cravings. Distract myself for an hour. Food cravings. It's like this all day until I eat like 1000 calories in one sitting, then I feel fine until right before bed, then I can't sleep without something to eat.
What is happening in my body when this happens? Does it have to do with blood sugar? I will probably eat in a few minutes just to get this sensation to stop. I literally can't focus on anything and have mild brain fog. Water doesn't seem to help.
I feel good for about an hour after I eat, and then I just go back to brain fog again, but the cravings stop.
Insulin, Ghrelin (hormone that makes you hungry). You need to space out your meals more. One big HEALTHY meal a day would probably help you tremendously
>read baby formula incrediants
>has like 20 different seed oils in it
what the fuck
Leg day skipper here:
Failed my 300 lb squat sets today on the second set
My main goal is hypertrophy but my quads have been getting bigger just from getting stronger.
Q: do I switch to an “intermediate” strength training program now or instead crank up the volume?
if you're at 300 lb squats for reps you're already an intermediate.
Try again next session. If you fail 2 more sessions in a row then just switch, it's usually not worth resetting.
Completely dependent on ability to progress.
Imagine the hugs she gives...
if i dont have access to sex will listening to music like this:
boost my test or do i actually have to put my penis inside a woman to get it
shit like this is why this board has been slowly dying
>says the homosexual
better to be a homosexual than whatever the hell has become of this board. I'd rather be dead of aids than continue posting here because at-least I'll be feeding the earth
>better to be a homosexual
nice one, homosexual.
So whats stopping you?
AIDS, ironically.
well hurry up
how about you hurry up and reach your goals so you can stop posting here too
thats not the point of this board lmao
exactly. It's a shell of what it was supposed to be. This board was supposed to help people escape, now its incelisms drag people further in. It's shit.
Further into what? Fitness? Bettering themselves? who fucking cares dude, get a life or lose yours already
lol if you're hooked on this site you're not bettering yourself. It's a crab bucket.
Ive been on SwoleShack since about 2007 when I was in high school. I have my career in computer science thanks to SwoleShack and have lost over 100lbs thanks to SwoleShack. I have a very enjoyable life, love my job, and look forward to going to the gym every day. How can a person on an mongolian basket weaving forum keep you down anyway lmao
>he's still here
baka senpai
you're here forever
is my own program i made where i hit the major compounds+accessory every week with progressive overload fine or should i try an actual program? do i need to get more complex than just going for progressive overload until i hit a real plateau?
Hard to say without seeing what you came up with vs what your other options are. Also haven't said what your goals are.
>what your goals are.
i lost weight cutting down from 190 to about 160 and want to bulk. want to make progress on the main compound lifts and also have decent aesthetics with the option to pursue cutting and going for aesthetics for the summer if i want.
> what you came up with
back and shoulders
-ohp, 3x5
-pull ups, 2x5, 1xamrap
-lat pulldown, varies
-seated cable row, varies
-cable lat raise, varies
-facepull, varies
-trx row, 3x8
arms and chest
-bench, 3x5
-dip, 2x5, 1xamrap
-barbell curl, 3x5
-ez bar skullcrusher, 3x8
-cable rope curl, varies
-cable rope tricep extension, varies
-wrist curl, varies
-pec fly machine, 3x5
squat and core
-squat, 3x5
-leg curl machine, varies
-leg extension machine, varies
-seated calf raise, varies
-hanging leg raise, 3x5
-walking lunges, 3x30
deadlift and neck
-deadlift, 3x5
-barbell shrug, 3x5
-hip thrust machine, 3x5
-back hyperextension, 3x8
-neck curl-extension bridges, varies
-neck lateral roll bridges, varies
i also am trying to do grip and forearms stuff with grippers and a roller now
>what your other options are
i largely don't know. i can always do ss but i did years ago and i hated it so much it put me off lifting for a while. i have looked at 5/3/1 4 day but i am afraid i am not advanced enough and don't have my basic lifts heavy enough for that.
please for gods sake tell me those aren't all on the same day
no, it's broken up in to each group being a different day. i am sorry if i wrote it out poorly, i'll do it again in a way i hope makes more sense:
>back and shoulders day
-ohp, 3x5
-pull ups, 2x5, 1xamrap
-lat pulldown, varies
-seated cable row, varies
-cable lat raise, varies
-facepull, varies
-trx row, 3x8
>arms and chest day
-bench, 3x5
-dip, 2x5, 1xamrap
-barbell curl, 3x5
-ez bar skullcrusher, 3x8
-cable rope curl, varies
-cable rope tricep extension, varies
-wrist curl, varies
-pec fly machine, 3x5
>squat and core day
-squat, 3x5
-leg curl machine, varies
-leg extension machine, varies
-seated calf raise, varies
-hanging leg raise, 3x5
-walking lunges, 3x30
>deadlift and neck day
-deadlift, 3x5
-barbell shrug, 3x5
-hip thrust machine, 3x5
-back hyperextension, 3x8
-neck curl-extension bridges, varies
-neck lateral roll bridges, varies
I mean it's probably fine? You'll likely hit a wall pretty quick and will have to implement different strategies of progressive overload. You'd get much faster strength results with a tried and true program though. Since you're already basically organizing it this way, look into 5/3/1 when what you wrote stops working. Different progression scheme for the main lifts but different days for each of them and then accessories after is the main layout of the program.
thanks for the input, i will definitely look in to 5/3/1 when i feel like i am stalling on my main lifts.
What happened?
Can someone prove me wrong? People who say you need to eat a caloric surplus when weight lifting are really just gaining weight along with building muscle, and this is evident when cutting and see how much muscle is actually left. Why not just lift without eating caloric surplus?
Because unless you're really fat or are relatively new to lifting, gaining muscle is a lot harder and slower without the presence of a caloric surplus.
There is no divine calculator that can tell you the perfect amount of food/calories to eat so that you can put on only muscle mass. Your only choice is to eat more. Caloric surplus puts on more muscle than fat while dirty bulking puts on more muscle than caloric surplus but a ton more fat.
How do I fix my double chin
lose weight.
Is it possible to be too weak to get a pump?
Starting to work out again after a 1.5 year brealk and can barely get a pump going
is there any muscle to pump?
I guess not much anymore 🙁
hello SwoleShack on the grind with diddlies. Because I dont want to fuck up my back I want to ask if soreness in this area is common or if I have retarded form? It doesnt feel like the spine itself having pressure and more like the stabilizer muscles on either side getting sore keeping my back straight as I start bringing my hips up
>start bringing my hips up
that's the problem. you want to be thrusting forward not pulling up.
thats what I meant by pulling up. The hip thrust motion you do as you start to pass the knees
>The hip thrust motion you do as you start to pass the knees
you should probably start the thrust motion way before the bar gets near the knees. you can only pull so much with your low back muscles before you overwork them and put too much stress on them. i had the same problem, you have to really find the proper way to deadlift for your proportions based on what does and doesn't feel right.
Is it true that you can't build muscle if you do fullbody everyday because you're not giving muscle time to recover ?
No that's dumb, muscles don't need to fully recover to grow before you can use them again
Otherwise you would be going to the gym 2-4 times per month depending on how hard you push yourself
Is lifting 3x a week enough? I pack in 30 mins of cardio and then lift. I try to eat well, but I still have slight softness in my stomach area.
you want my personal advice? show up to the gym every single day. I lift 5 days a week and do cardio 2-3 a week. Obviously you can't go heavy every single workout, so listen to your body and push yourself at your daily limits.
But is 3x a week enough?... I guess?... but again, my personal advice is to hit it 4-5 or more days a week.
I've been toying with the idea but I do think I've developed a bit of insomnia so I still feel exhausted every day. I don't want to be so tired...
3x is enough to build muscle. Is it optimal? Not really. But it's enough. People who are really serious tend to go 5-6 times a week.
Are zottman curls viable? I feel like I can’t fully turn my forearms without dramatically flaring out my elbows
rate my routine
PPL 3x per week
Pull
4x5,1x5+ barbell row
3x10 pulldowns
3x3 pullups
4x10 bicep curl
4x10 hammer curls
3x12 inclined dumbell row
3x8 rear delt fly
Pull
4x5, 1x5+ bench press
3x10 military press
3x10 inclined dumbell press
-SS 3x10 triceps pushdowns - 3x10 lat raises
-SS 3x10 overhead dumbell extension - 3x10 lat raises
Legs
3x5, 1x5+ squats
3x10 leg press
3x15 calf raises
3x10 romanian deadlift
3x10 lunges
3 times a week i do cardio, about 9 miles on a statonary bike
main goal is to lose weight, lost about 14lbs already
not really any point in doing two curl variations in a row. Separate them with another exercise to give your biceps time to rest, or switch one of your tricep exercises for one of the biceps.
Should I go to the gym even if I slept only like 3-4 hours? I feel fucked and I still have to work.
fatigue makes risk of injury more likely. Just take a day off.
I feel a grinding in my shoulder sometimes when I do delt flys.
Form issue?
I'm going to start lifting once my home gym is set up and start with SS or another beginner's routine. Is 15% body fat a good/reasonable goal? Should I try cutting before bulking if my current body fat percentage is above my goal? As a beginner, should I be concerned about this aspect at all right now (I'm not obese or anything)? Would I eventually be cycling between cutting and bulking if I have a certain goal? I can understand following a lifting routine and eating certain foods, but my understanding is that I'd also be gaining a certain amount of undesired fat along with the muscle (?), and the process of determining calorific intake seems a bit esoteric to me.
Based! Home gym is life; home gym is love.
Sure, it won't harm to cut a little before you start lifting. But don't cut using calorie restriction. Cut via fasting or intermittent fasting.
The reason is: you shouldn't do bulk and cut CYCLES. You should just one (1) bulk and cut CYCLE. Your first bulk should last one to two years. But don't see this as a free pass to become a bloat lord. Once you hit 25-28% body fat, it's all over and you need to cut. So don't reach it too fast.
Once you make the cut, you'll look reasonably good, but you'll need to trade your powerlifting routine for a bodybuilding one and focus on "main-gaining" (maintaining+gaining) instead of bulking. Because bulk-cut cycles will no longer be effective, and you'll just be wasting years of your life and looking no better than your first cut and lifting no heavier than your first bulk. (I'm exaggerating, but only a little).
Yes, bulking comes with fat and it's ugly as fuck. Record your weight every week. Make sure you don't gain more than 1.5kg per month MAXIMUM. Better aim for 0.5kg per month or even no weight increase at all, especially in your first 3-5 months, when your lifts increase "on their own".
If you see you're getting too fat, too fast, cut down on processed foods. If that doesn't work, add 1 fasting day per week and you should be back on track.
Lastly: calories are fake and gay. They are just a israeli trick to get you to consume sweets and fast food.
The only things you need to track are your lifts and your weight on the scale.
Yes, eat a lot of animal protein. If your lifts stall, eat More animal protein. But don't go above the weight gain recommendations i gave you.
LONG LIVE HOME GYM MASTER RACE!!
Thanks for the replies.
So, in the cutting part of the cycle, I should cut by eating enough to maintain and throwing in a fasting day each week?
One fasting day a week won't be enough for a cut. You need at least two. But then progress is too slow. So actually you need 3.
One day fasting per week is ideal for stopping a bad weight gain trend. It's a preventive measure. It's especially useful to "stabilize" weight, when you want to maintain your weight at a newly reached low level.
Pic rel is my first cut after 2 years lifting.
I see.
The pic on the left is hard to look at, but the pic on the right is impressive. It has to get worse before it gets better I guess.
I assume you are skinny fat? Watch the latest renaissance periodization guide on the topic, its only a couple days old so youll find it easily
>What's up Reddit!
>Dr. israelite Israel-hell here
>Is sugar bad for you? NO!
>Sugar being bad is a MYTH.
>Don't follow conventional wisdom, follow SCIENCE instead!
>You're smarter than everyone else, aren't you? 😉 ESPECIALLY smarter than all those fit, good looking jocks who bullied you in high school and who sure as hell don't listen to SCIENCE.
>So anyways, go ahead eat all the goyslop you want as long you punch it into our calorie calculator and hand over all your consumption data to us.
>Don't believe that it works????! Are you denying THERMODYNAMICS (tm) ????
Meds. And cico.
>Meds. And cico.
What are the relevant factors to a lower back injury recovery? 3 weeks ago I snapped my shit hard during deadlift (again) and I'm already completely recovered (in fact I was mostly fine after just 4 days), it seems like a miracle to me
can girls do dips
Anyone got that anime push up infographic? I found the couch to 5 k one really useful and I know I've seen a push up/sit up version somewhere.
Everything hurts. Always. Please help.
I've got daily pains varying from 2/10 to 9/10 and limiting my ROM.
>32
>Had this increasingly since 7 years
>Elbows, knees, shoulders, sometimes neck, wrists, ankles, hips
>Pain is felt across tendons, nerves (mostly elbow), joints, sometimes radiating down the bone itself. Sometimes it includes muscle pains, though I assume that's through the ligaments
>Stopped working out almost completely
>Sometimes I run (5km/30-40 mins) and I'm fine, sometimes I get up from the couch and my knee hurts for three days
I'm taking collagen, cold pressed turmeric oil
Doctors keep sending me from here to there, as a neurologist has near to no clue why my joints hurt, a reumatologist doesn't know shit about nerves, etc.
I can't find any logic to this. A few weeks ago I did a pissing contest with a colleague and benched 95kg no warmup for reps and I felt fine. Today I did very casual dancing to warm up and my shoulders are fucked.
What the fuck is wrong with me?
You didn't mention if you had any prior injuries and how you got them.
Also why did you bench 2pl8 without warmup?
I'm starting to think that the reason your body hurts is because you're retarded. ESPECIALLY since the doctors can't find anything on the scans.
In any case, learn how to warm up and look up YouTube videos on how to treat tendonitis. Also: if you don't do something proactively about your tendonitis, the pain won't go away on its own.
7 years ago I had an inflamed nerve in my elbow from a sports injury, I had surgery. Before this I rarely had any sort of injury from sports.
They did blood tests and scans and found elevated inflamation markers and diagnosed my nerve issues through electromyography.
The benching 95kgs was an example on how heavy loads/intensity/lack of warmup doesn't always translate into pain, and how I don't find a logical connection between taxing my body and the pain as I sometimes hurt more with just walking or sitting.
I warm up prior to any workout I do, but when you're just going about your day you can't just take ten minutes every time there's a flight of stairs or you have to carry something.
Ok, makes sense.
Inflammation is usually related to diet. Unfortunately coffee, alcohol and processed food are all irritants. Try abstaining from all these things for 2 weeks and documenting your pain levels every day.
Later you can try to reintroduce some of the things you cut out. But do it slowly and one by one. Perhaps then you'll know what exactly is responsible for the biggest spike in inflammation
I rarely drink alcohol and avoid sugars but I do drink too much coffee and eat too many bad fats. I'll do the pain journal and add a tab for rating the quality of my daily food intake as well. Good idea.
Might be fibromyalgia. Have same type of issues (worse is wrists and elbows) and doctors, even special hand surgeons are clueless. No one have gave me fibro diagnosis though cause they afraid I start demanding sick leave.
Try fasting taking nothing but the necessary amount of water (no food, supplements etc) for like 4 days. See the effects (if any) and reintroduce your foods and supps one by one. Isolate the variables
I am really struggling to hit my bulking calorie goals.
At most I can stomach around 1800 when I should be getting 2500.
I've been trying to do it clean but at this point should I just incorporate some dirty foods into my diet?
What matters more for bulking, macros or calories?
No, don't eat "dirty" food. Calories are fake and gay anyways. The kind of dirty bulking you see on TV/ YouTube only works for roiders.
Are ALL your lifts stalling?
If no, then don't worry about hitting calorie goals. Just keep going.
If yes, add additional sets to your workouts. Your hunger will expand to accommodate your higher workload.
Literally just add olive oil to most of your foods, it's free calories and you won't feel more satiated
Just do dumbbell bench press. Barbell is for manlets. That’s why they always brag about their numbers
this sounds fucking retarded and isn't the right place to ask, but dont know what my voice is supposed to be like
don't even know how to explain it, it just kinda feels like i have 2 different modes, if i kinda tense up my throat i get like normal voice but i can't speak up loudly kinda, if i'm completely loose i just get a really deep voice and people think i'm constantly forcing it, even though it feels natural to me, it does sound forced
when i'm not kinda conciously "choosing" either, i jump randomly between them
should i go to a fucking speech therapist or something? i'm just utterly confused
Is there such thing as too much exercise in one day ?
It's recommended to only do 6 exercises and adding more is too much ?
Try executing your exercises with more intensity. Then you'll feel like 3 is too much.
How should one increase intesity ?
On 23th november I was doing my workout as described in SS.
Squat 5x5 85kg
OHP 5x5 42,5kg
Deadlift 1x5 85kg
After my workout I was watching belgium - morocco and after 30 minutes I changed position and my lower back was hurting alot. I couldnt move at all.
I thought it was better but saterday I went bowling and the next day my lower back hurts again.
What happened?
I'm 32 and 1m88
You have any videos of yourself squatting?
Also you you shouldn't be able to injure yourself with that kind of weights unless you're vegan or otherwise malnourished.
>t. 35 years old, 1m86.
can confirm
>t. 33 years old, 1m78
work on your mobility bro
I know that is why I think it happened during OHP.
I was struggling with OHP...
Possible.
During ohp you gotta squeeze your butt and engage your lats (think Bruce Lee doing cobra flex). This will stabilize your back. It will also increase how much you can lift.
Lift heavier weights, even if it means doing fewer reps (applies mostly to compound exercises). Take more sets to failure or very close to it. Do one "drop set" per workout.
How do I stop shallow breathing. It is giving me migraines.
I’m making a plan for helping my husband lose some weight; I cook the food so I’ll be the one counting the calories etc.
He’s currently lifting weights at home, though, as he needs to build muscle due to an injury.
So, I need to have him at around 2000-2300 calories a day to lose weight, while also eating enough calories and protein to build muscle.
Any tips on how to achieve this balance?
So far I’ve noted down lean meat and dairy, and any low fat animal based proteins.
I’m unsure what I should add to that.
Fx., should I add in a lot of very high fiber foods such as split peas or beans to help fill him up? How important is fiber to weight loss, and in general?
Add fish (salmon, pangasius, tuna) at least once a week. Don't forget beef liver too.
Potato is the best carb you can give him. Preferably baked or boiled. (Fried only so long as you put next to no oil.)
Beans and lentils are cringe poverty foods filled with estrogen. Don't feed this to your husband unless you want him to have boobies like yours.
I think peas are ok in small quantities.
I dont know why but whenever i do biceps curls i dont feel it that much in my biceps nor do i get that much of a pump after a workout, i feel it more in my forearms and inner elbow part. i have no problems during hammer curls and i feel my biceps even more during them. Help pls.
With what weight should i be able to do 10 Romanian Deadlifts, so i can regular-deadlift 4pl8 for 1-5 reps?
Anyone here tried banded wall climbers? I'm doing PT for shoulder tendinitis and these are amazing. I OHP 1pl8 but my posterior delts are on fire after 5 reps into my set of 10 with just red bands. Honestly, I kind of want to buy my own bands and add them to my program.
Pic related, closest pic I could find edited to match the exercise. I'm not kidding, it feels like I'm about to fucking sprout wings by the time I'm done.
so im a homegym fag and ive noticed that my pullup bar isnt 100% straight horizontally and its sturdy but its also coming out of the wall just a tiny bit so that also contributes (its still 100% sturdy).
am i fucking up my back while essentially loading my bodyparts while doing chinups/pullups unevenly? or am i overthinking this
Depends on the severity of the angle it's going. If it's like a cm or something I wouldn't sweat it
Probably most things pressing related, as well as squats. You might be able to swing deadlifts with straps.
It's more likely for a while, until your body adapts to it. You should be shoving your chest up more without sitting your hips down more than you're already setting them. You want to pull yourself into the bar when you start as well.
what exercises can I do with a broken knuckle on my pinky? I cant go 4 weeks without lifting again
SQUAAAAAATTTTT
(You mean the pinky on you hand, right?)
yeah right hand because I got into a fight. Im never doing this again. anything for upper body? thanks
Anything with cables should still work. Triceps pushdowns, cable flys, cable curls.
Pretty much everything except rows should be doable
haven't worked out in like 6 months. Lost some muscle. Will it come back faster or am i at square 1?
It depends, but had to stop like 1 year ago and I'm down to 45kg OHP from 63kg, My bench on the other hand was 100kg and now at a pathetic 55kg.
You can use a linear progression programme to recover most of your strength. It'll be like when you first started lifting.
But you'll need ~2-3 months of consistent hard work to get to get there.
Uff ouch. That's harsh.
For the bench you just probably "forgot" the right form. I'm sure after 2 weeks you'll be benching 80kg for reps
>I'm sure after 2 weeks you'll be benching 80kg for reps
It's been 3 weeks since I started over.
Were you injured?
Yeah, rotator cuff tendonisis but it's like 80% healed now.
>Started fadogia, tongkat ali, and creatine last week
>When I run my hands through my scalp, 1-3 hairs come out
Is it over or is there still hope provided I stop taking this stuff immediately?
can i have that image of the wojak being drilled in the head because obsessed?
Will I fuck up my back deadlifting like this?
I felt a slight lower back pump after this set but nothing too significant, it's a little scary going up in weight.
Are recommended daily values just a scam to sell multivitamins?
no, but multivitamins are scams because you usually get those daily values from a balanced diet regardless. The only times you should ever bother with vitamins is if you're deficient. Having an excess of any vitamin won't do anything for you, and in worst-case scenarios can actually be harmful.
Hello anons I need your help
I used to do SwoleShack's Greyskull LP with some noticeable gains (I went from skinny to actually having a shape), but I injured my right shoulder almost a year ago and worked out less and lightly, went to a doctor and did exams and it turns out it was functional overload (idk the real english term lol, it means I did some exercises with a mix of bad form and too much weight), so I have been resting for about 6 months.
My question is: can I do the same workout I used to do even if my shoulder always kind of hurts? (Doc said I can workout but under the pain limit)
Thanks guys
Also I have a bench, a barbell, two dumbells, a pull up bar and a jumping rope at home to use for workout
You ever try Bill Starr's rehab protocol? And just general pushing through the pain if it's at a reasonable level (3/10 or less)?
Thanks anon, I will try the protocol and to endure the pain as it is now bearable
My diet past month has only been refined sugars and lots of wine + stimulants
how long until my liver hits PR?
reply to me naggers
maybe don't ask a shitpost question with no details and we'll help you retard
What are some things that I can do to increase my self worth and confidence as a man?
I have realized my social anxiety stems from feelings of insecurity. I get jealous of people and generally feel inferior to people in many ways. I lift already, I work and make pretty big money. But everything else is more or less sidelined.
I was considering buying some thing to artificially boost it; a Rolex, maybe some new designer clothes, things that give off the appearance of high value. I realize these are not solutions but would maybe kickstart the process of figuring it out for myself.
Things I'm already doing
- Make an effort to socialize more often, and for longer periods of time to become more comfortable in social situations
- Lifting and eating well, trying to become more aesthetic; dressing better
- Reading more, trying to learn some new skills or make progress in places I've plateau'd
What else?
Bump
homosexual
my bloodwork over the past few months show that i have low leukocytes, around 2.9 when its supposed to be at a value of 4 at least, however i didnt have this problem in the past when i was fat. they only got low once i started strength training while on a massive deficit still and it hasnt recovered since. i am a newbie obviously and i train 4x and i go HARD.
i feel fatigued most of the time but i just put that off as being a normal sign of training hard as a beginner.
having low leukocytesis also associated with being very prone to infections, illnesses etc. but i didnt even have a cold for two years now.
did (too much) strength training make me "ill"?
does anyone have similiar experiences with this? im getting checked up at the doctor but im curious if any other anons ran into the same issue?
What are your best techniques/supps for recovery? Think I might have apnea or something as I rarely ever feel refreshed after sleeping, often wake during the night (usually due to my shoulders going numb), and never dream. Still I'd like to try and do what I can so I can work a bit harder.
See a sleep specialist and potentially get a CPAP. You've described me to almost a T, except I don't have my shoulders numb usually during sleep. I'm on my way to getting a CPAP because I've heard they're lift changing if you have apnea.
can stimulants burn out my CNS?
I'm on 400mg caffine and 108mg methylphenidate daily for a few years now so I forgot how its like to feel natty. Could this be the reason I'm so cynical? I started hating people even my own parents but I'm unsure whether its based on my experience or I'm cranky from the stims. Any biomed niggas? No broscience please
400mg is a lot of caffeine a day anon, that's basically 32 oz of coffee. I get heart palps at 300mg. I'd ease off it.
If someone says that they're lifting a certain weight at the cable machine, does that person refer to weight per arm, or weight overall?
Like, if someone says that their 1 RM at cable fly is 50 lbs, does it mean that he uses 50 lbs weights for every arm, meaning that he lifts 100 lbs total, or that the total weight he lifts is 50 lbs, meaning that he uses 25 lbs weights for every arm?
What's the rundown on lifting if you're fat as fuck/obese, if you have 'some' existing muscle mass from sports etc?????
i've already lost 30 pounds. OMAD, i eat whatever i want except no added sugar. walking 3mi minimum daily.
info:
>24
>5'8, 260
>squat 3x8 @ 1pl8
>3x8 125 lbs bench
>ohp 35lb dumbells 3x8
tested these today at the gym. worth lifting while losing fat, or is better to just cut down hard then lift after losing the weight????? pls halp
hotel I am staying at for the next 2 weeks only has a smith machine. How do I convert my real lifts to smith machine?
Anyone have a PDF of Geoffrey Schofield's SWEAT book?
I'm new to doing pike push ups, incline ones at that. The ones I do are about a foot or so off the floor. I've been doing them 2 or so weeks now.
After only 3 sets of 4 (I have weak shoulders) I get this tense feeling in my left shoulder, sort of like a crick in your neck. It's not painful and it doesn't stop me from doing any other exercise like push ups, it's just slightly more sore than the rest of my body.
Is this just my shoulders getting used to the workout since they're so weak? I massage it and it gone by the morning. Just want to make sure I'm not massively damaging myself.
Not sure if that's your shoulders getting a pump or something else. Look up Thoracic Outlet Syndrome and see if your symptoms match up.
they didn't really seem to. the soreness is kind of low shoulder/top of my bicep. I think my biceps may be taking over while doing the exercise? should i raise the height of the incline?
can i make my dick stronger?
gf squeezes the pussy really hard sometimes, sometimes i can keep fucking but she put the clit sucker on today & the pussy squeezed real hard on my cock
and maybe 10 mins later fucking hard on the floor, she's cumming again; hard enough to squeeze my cock out at the moment i'm nutting
pulled her hard down on me and shot my seed right at her clit a couple times
few hours later i'm at work and my dick is super sore like i beat it for hours on end
mashed my taint on something to help relive the soreness/uncomfortability for a moment
kegels but it also sounds like your girl just likes it kinda rough. A rough session will leave your dick sore.
idk but thats hot
Is it conceivable that my anthropometry just does not allow me to do dips without shoulder pain? I've tried every form tweak imaginable, it even hurts on the dip machine.
post video. Where is the pain specifically?
i dont have a video. it's here. it feels internal if that makes sense
are you 100% sure it's not an injury?
I can do heavy benching, OHP, laterals etc with no issue plus this has been an ongoing thing for over a year. One thing of note I guess is that I can't do machine chest press for the same reason, it feels like the leverages of the exercise itself put me in a compromised position.
its possible your collarbone was broken during birth and set weird, you'd need an x-ray to confirm
Ok, so, well, your first problem is you don't have any skin.
yeah cause im fuckin peeled bitch
How much ab work should I do on 6 day PPL?
2 sets of leg raises each workout?
2 weeks out from a surgery (pic related, septum) - I feel tired as fuck all the time and have been told not to lift.
Is there any supplement that can speed recovery or otherwise make the sleep fuck off
just got done with a similar surgery. If you are two weeks post op you can maybe take turmeric/circumin with piperine as part of your breakfast, and add in a 30 minute cold shower to your day. Both will help reduce inflammation and give you a little bit faster recovery.
If you're still sneezing out scabs and what not pound water, tea, etc, and do any saline rinses your doc told you to do
>feel fine
>use neti pot
>1cm^3 sized chunks come loose
>at least its not the damn 6-inch clots
help
consider adding in a lukewarm salt water gargle, really helped me out with all the stuff coming down the back of my throat, and I ended up coughing a bunch of shit out and then just generally feeling better.
Also, if you ice your nose a little bit before you do the neti pot, it can help reduce the swelling so you'll clear more shit out of there. If the neti pot isn't doing it there are these little squirt bottles you can get that worked wonders for me (nielsen, I think?), you squirt them straight up your nose and they do a great job of breaking up clots. If your doc is based you may be able to get him to hit you with some TXA to help break up big clots. It's not dangerous but it can sting a little bit and feel sort of crappy.
I'm nearly 6 weeks out and I still have pretty nasty chunks of blood come out once or twice a day. There's not much you can do but stay hydrated, blow your nose, squirt water up it, and maybe take a long hot shower to break it all up a bit.
All of the reviews on reddit were "the recovery was hell itself, the quality of life improvement was unbeatable, 10/10"
they did not emphasize the 1-hour-long-sleep, the sheer number of clots, the challenge of drinking or swallowing, the fact the first week has practically disappeared from my memory, or the fact I can tell whether or not I'm going to borderline pass out by wether or not a humidifier is present
>sense of smell has already improved
>appetite has been fucked t. lardass
I just realized I'm eating 687 calories with only 25g of protein for breakfast. Give me breakfast ideas for cutting.
30 grams dry oats, 1 scoop proton, 1 cup skim
>Spoon full of oats
what should my core feel like when doing reverse kegels?
My brother's moving out of state and is offering me his rowing machine and I'm not sure if it's worth up taking space in my room
Is rowing good cardio or is it just a meme?
It can be good cardio IMO but it is also a compound back movement that can be very good training for your back and shoulders. Depending on your workout format you can basically do HIIT sets with it and it should give OK benefits
Are chickpeas or lentils sneed? Does cooking the onions destroy its test boosting effect?
What are some bench marks to look good at 5'6"?
I figure i might build some muscle before cutting fat but I have no idea how much.
share your morning routine
while i got most of my shit together, staying in bed is still my pet peeve and i feel like not having something concrete to do right as i wake up is the cause
>Wake up at 930
>Shit, shower shave
>Weigh in at 10
>Breakfast
>30 min free time while I digest/waif for caffeine to kick in
>Lift
>Lunch
>Go to work
My workouts have kept getting worse. I’ve been lifting 6 days a week for 2 months straight. Should I just take a week off? Worried about losing the discipline.
6 day routines are not for nattys
if she's under 40 text her or she's gonna think ur weird
Why can you shit 10 dumb threads in the catalog with clips of softcore porn and nobody complains and it doesn't get deleted
If you only come here once a month I guess it doesn't matter but I see what's really happening
is it ok to ask a girl out over a phonecall?
hello SwoleShack, I come for advice.
Im in quite a situation and I hope you can provide some feedback and useful info.
To preface, Im a 32 y/o dude, 90kg and 25%bf, with a wife and a baby coming (more on this later)
I've gotten into lifting about a month ago, and I've been doing StrongLifts 4 times a week with some added accessory exercises, which take me about 1.5h. I go to the gym since I have no equipment nor space to put it in.
Thing is, the baby will be born soon (this month) and I have to find a way to keep exercising properly, but I have to cut the workout days to 3 (or maybe even 2) and make them last about 1 hour tops.
Is there any way to progress given these constraints? Is it worth going to the gym 2-3 times a week for an hour? Shoult I keep doing StrongLifts?
I don't really have much of an opinion on stronglifts but cookie cutter routines are only ok when you're an early rookie IMO
you can lift 3 times a week if you can spare some extra time per day, just break down one of your days and spread the lifts throughout the other days and you'll be lifting as much as usual
Anyone used SARMS while cutting? Considering trying Cardamine for a month.
are there any example programs for an arnold-like-split without the insane volume and no machines, only barbell + rack, db, pullup bar, dip bars suitable for a beginner?
alternatively, whats a
whats would a 5 day lifting program look like or is that not possible with that kind of split*
Why do you hate women? Are you gay?
Why does not fapping for a few days cause me to almost have slight difficulty breathing?
After legs I like to hit core. I usually do ab wheel, deadbugs then hanging leg raises for 3 sets but I would like to incorporate planks. Should I just do one really long plank or 3 “sets” as well?
Recovering fat-fuck here. Down 100IBs since May 2021. Two questions:
1. Does it look like a lift at all? I think I'm still DYEL mode, but better than your average American male
2. Do I have broad shoulders? I've had a few relatives / friends say I do, but I'm not sure if they're just confused
This guy is prolly married, has social life, sex, why is he like this?
Do you choose to be demonic and empowered in this life, or to be a good god's slave sheep with promise of a great reward after you die?
My shoulder always hurts after pressing movements. Whenever I workout, I work out a few months and get to a decent press and then every weight seems to have this full aching pain.
I also have clicking in literally every goddamn shoulder movement on my left. My right is fine. It doesn’t hurt when it clicks/pops when moving, but it does get an ache when pressing with any serious weight.
Have I got a shoulder impingement? Do I need to get X-rays or what? I always end up taking a few weeks off to recover from the pain and end up at square one again. This has been going on for years now
Do you sleep on your side? Mine wasn't clicking but it was always hurting and I got a slightly thicker topper pad for bed and it went away within a couple days.