I've been doing a home routine of calinsthenics + dumbbells for 6+ months now, incrementally increasing bits as they become easier. EXCEPT I finish with a 1 min plank that literally never gets easier. It is a grueling ordeal of mind over matter every single time. Are planks a meme? Is this normal?
decided to get a home trainer or treadmill. I hate cardio so there's no way I'll actually go outside just to do that, but I might as well squeeze some training in while watching anime so my condition gets a bit better.
any advice on which of the two is the better option? only thing I can thing of is that a treadmill will probably drive the guy living below me insane, kek
For watching shit, going on your phones, being comfortable, definitely the treadmill. Not sure which one will burn more calories though.
I've been doing a home routine of calinsthenics + dumbbells for 6+ months now, incrementally increasing bits as they become easier. EXCEPT I finish with a 1 min plank that literally never gets easier. It is a grueling ordeal of mind over matter every single time. Are planks a meme? Is this normal?
Same experience, I just got less shakey. Forget it. Focus on dish holds and L-sit, they have more transferability to later skills.
>Not sure which one will burn more calories though
That's not much of a consideration for me. Never had an issue with my weight, so it will be exclusively about cardiovascular health and stamina.
Got myself a varicose vein on one of my legs for a few years now, doc has seen it and said yeah keep active but nothing serious. I for sure have some circulation issues there but I mostly keep on top of it.
Recently during some cardio I'd get some mild pain afterwards but nothing visual, then around 5 days later a yellowish bruise. it's happened twice now. I guess I'm busting some capillaries or whatever. Anyone know how big of a deal this is
My doc said pull-ups and chin-ups are going to save my soul in regard to scoliosis and general back problems that come with being an office monkey. However, I have lost my ways the last few years, reverted to pretty much full dyel and can't do even a single one. From what I read here the way to work your way up is through assisted pull-up machines, but none of the gyms in my general area have one - what are my alternatives?
deadhangs until failure for 4 sets daily
if you can hold the hangs for 30 sec each set without much trouble you could start switching it up with active hangs and scap pullups. this was enough for me to get to my first pullups
I'm a year into lifting and I started doing back exercises. I have a good posture now and experience no pain in my back during the day.
However, ever since I got into it, I noticed now that my back arches when I sleep, it kinda "sinks" into a curve and it makes me uncomfortable while sleeping. I can't sleep on the side or stomach, either. Am I doing something wrong?
Upright row. Use a wider than shoulder grip to avoid internal rotation. It's not the optimal traps training but it's better than nothing.
My doc said pull-ups and chin-ups are going to save my soul in regard to scoliosis and general back problems that come with being an office monkey. However, I have lost my ways the last few years, reverted to pretty much full dyel and can't do even a single one. From what I read here the way to work your way up is through assisted pull-up machines, but none of the gyms in my general area have one - what are my alternatives?
Resistance bands wrapped around the bar are diy assisted pull up machines. Just put your knee in the loop and go. Get a thick one since you can't do a single rep. I never felt like negatives would ever build up to full reps, never seen it happen either.
>Are planks a meme
Yes, just do crunches to failure
>this is a meme >do this other meme instead
lmao
homegym fag here, whats a good way to do calf raises that doesnt "require" grip strength since thats whats limiting me affter DL/RDL on my lower days. tried seated bb calf raises but deadlifting 70kg+ every time just to do 30+ reps to feel a burn is getting rough as a DYEL (for reference my 3x5 on DL is 95kg)
also doing ab wheel rollouts it sometimes feels like something in my belly button is ripping open, is it supposed to feel like that? i know what ab burn feels like but that aint it. and yes i keep tension in my abs and have watched lots of form guides on it
barbell calf raise
Can I train abs everyday?
I do heavy compounds mon-wed-fri, should I do an work these days, or can I do them tue-thu-sat or something?
I’m asking because I already spend 2h going to the gym (commute included) plus 20m stretching at home on gym days.
no. you can train them more frequently than other muscle groups but you should avoid training them the day before squats. if you're core isn't recovered you're going to have a hard time supporting the bar and staying up right. > 20m stretching at home on gym days.
do this on your rest days
https://i.imgur.com/DsJG9pr.jpg
Is it over?
no.
does anterior pelvic tilt go away and how much does it take also how do i burn ass fat faster
thanks in advance
>does anterior pelvic tilt go away
yes. stretch, lift weights and autistically check your posture at all times of the day. picrel. >how do i burn ass fat faster
eat less or move more
>SwoleShack, what does one do when they or someone else were raped?
if a man rapes a woman, there is a possibility that he did not rape her and he did not know that he was raping her because he did not intend to rape her
or he raped her and he did not know it because he was so drunk or high on drugs that he could not know what he was doing, and so he would be blamed for his raping a woman who was drunk and high on drugs
the same can be said for sexual violence against anyone.
the fact is that an individual or group of people are not responsible for sexual violence against them and, instead, it can be a responsibility of society at large.
but when a rape is against a man, such a responsibility is almost universally ignored.
it is not the man's fault if he was raped, if he was made to feel guilty for being raped, if he was treated badly by his friends or family for being raped, or if he was blamed for the rape of another.
the fact is, an individual does not necessarily deserve to be raped
a man does not deserve to be raped
but men are raped at an alarming rate, and are usually blamed for being raped.
another part of this is that if a woman does not consent to sex, then no sexual act can be done that would be consensual,
even if it is done slowly and gently, if she does not want it, then it is rape, and this is something that has to be made clearer and clearer over time.
>tfw no cocky gf that thinks she can >oh nooo your 5'6'' frame and shit talking is too much for me >If only I was strong enough to rip these cloth straps >Oh please no don't get a little closer to me because you feel invincible
Yeah, they are a meme. I actually came here to this thread to ask about posture, too. It's usually caused by a combination of tight and weak muscles. For example if you have a rounded back your chest, front delts and upper traps tend to be tight and need to be stretched, neck flexors, rear delts, and lower traps tend to be weak. For the lower body it's usually tight hip flexors and weak glutes. I would honestly focus on stretching the tight muscles, if you lift you will strenghten all muscles anyway.
ayo
I'm on PPL and i lift 5 days i week so i do PPLPP, reset, PPLPP. should i keep going like PPLPP-LPPLP.. instead of reseting? yea this in a nutsheel is just more legs, but currently i do everything for legs on a single day, this way id be sorting out
>right shoe keeps squeaking >tried everything, tape on the sole, paper towel under the sole, a fucking glove under the sole >nothing works
a-at least i'm angermaxxing right guys
Thoughts on slow eccentric (feeling the weight on the way down, release it slowly) and as fast as possible on the way up, basically explosive? Does it build better musle than norrmal speeds:?
homegym fag here, whats a good way to do calf raises that doesnt "require" grip strength since thats whats limiting me affter DL/RDL on my lower days. tried seated bb calf raises but deadlifting 70kg+ every time just to do 30+ reps to feel a burn is getting rough as a DYEL (for reference my 3x5 on DL is 95kg)
also doing ab wheel rollouts it sometimes feels like something in my belly button is ripping open, is it supposed to feel like that? i know what ab burn feels like but that aint it. and yes i keep tension in my abs and have watched lots of form guides on it
>lower the weight and do very slow and controlled reps
right, sounds plausible >also start jumping rope
man, i really tried but i feel like im just too retarded for that stuff, doesnt help that i give up easily. i even watched tutorials on how to properly do it and i know it takes time to learn but fuck man its so hard if youve been sedentary and obese yourwhole life (coping)
i struggled with jumping rope aswell but keep at it, try 5-10 minutes a day doing the normal skip and you will get the form and timing down within a week or two if you rage too much just call it a day. its a practise so obviously you will fuck up alot, everyone does when they start. keeping that in mind helped me with the rage of fucking up repeatedly. just the coordination you gain is worth it to be honest let alone all the other benefits
alright thanks for the encouragement. would you try doing it even on lifting days? i lift 4x a week but im not sure if it would mess with my recovery too much even if its just 5-10 mins
if you havent been working out that long you could keep it to the days youre not lifting then eventually work your way up to something like 10-20 minutes every day. it should help recovery by keeping you moving a bit during the day
>good way to do calf raises that doesnt "require" grip strength
standing calf raise with BB in high bar position. put your toes on some change plates, wedge, or calf block
I've been working out pretty regularly, and my workouts are an alternating group of barbell and dumbbell compound movements followed by a 20-30 min ab workout and treadmill for about 45 min. My ab workouts are mostly bodyweight exercises, however, I think I am ready to move on to exercises that are either more advanced than variations of crunches or exercises that have use weight. Does anyone have any advice, or resources? The sticky doesn't help here. Thx. Pic unrelated
Any suggestion for apps or something like an excel spreadsheet where I can track my daily exercise?
Something I can look back in a month for example and see that I've been following through in trying to stay in shape?
Yeah, but I'd like some sort of template or smth. I'm too lazy to do it myself.
get a notebook and write it down, theres something satisfying about flipping through a physical book instead of looking at a screen
https://i.imgur.com/G9eCffL.jpg
I know using a notebook can feel a lot more personal, but I already have a journal.
In this case, I want something a bit quicker and snappier.
An app where I can just input something and it'll add to my daily tracking.
shit balance, start out without weight to figure out balancing or hold a db in one hand and use the other hand on a chair or something to help out your balance. also, if you are using barbells on bss, please dont.
I've swapped over to dumbbells for BSS and I'm still having balancing issues, though not nearly as severe as with a barbell. My issue is my leg behind me keeps moving around and off-setting my balance during my reps.
how high up is the back leg? i found something at a bit over mid shin height to be poifect. if that doesnt help you just lack strength in certain muscles and your back legs tries to compensate making it move around. if thats the case you just do it unweighted with or without hand assistance until it sorts itself out
use a leg roller, not a bench
determine your front foot positioning: closer to body for glutes; further, quads
use KBs/DBs. vary between two handed, ipsilateral, and contralateral to find what balance works best for you
>use a leg roller
I don't think my gym has one of those.
how high up is the back leg? i found something at a bit over mid shin height to be poifect. if that doesnt help you just lack strength in certain muscles and your back legs tries to compensate making it move around. if thats the case you just do it unweighted with or without hand assistance until it sorts itself out
>do they have single leg squat stands
don't think so, or at least I haven't seen anything like that. >do they have benches in the DB area that have leg rollers to lock your feet in for decline?
Just one and I think at it's lowest height it's still higher than a normal bench.
yeah thats too high, im 6'3 and thats too high for me. you could use those stackable thingies old people use for step-ups
Do I even need a bench or any kind of platform to do it? Could I just assume a lunge position without any kind of lift?
set the j hooks on a squat rack low, and place your ankle on the barbell shaft or sleeve. you could even use a squat pad for more ankle comfort
split squats are good too. you can elevate rear foot, front foot, front foot elevated and activated, jumping split squats. but nothing makes my legs as wobbly as a good session of BSS
>Could I just assume a lunge position without any kind of lift?
you can but its not as good, its called a split-squat and is the easier variation of a bss
10 months ago
Anonymous
damn
set the j hooks on a squat rack low, and place your ankle on the barbell shaft or sleeve. you could even use a squat pad for more ankle comfort
split squats are good too. you can elevate rear foot, front foot, front foot elevated and activated, jumping split squats. but nothing makes my legs as wobbly as a good session of BSS
That might be a tough sell, we only have one power rack (other racks are non-adustable) and it's usually occupied by somebody. Any other suggestions? I really gotta get my glutes/balance fixed up if I want to progress on my squats. It's my weakest area right now.
10 months ago
Anonymous
>Any other suggestions?
ask your gym if they are willing to buy a single leg squat stand >you could use those stackable thingies old people use for step-ups
yeah thats too high, im 6'3 and thats too high for me. you could use those stackable thingies old people use for step-ups
I think if you find a better height or more stability for your ankle instead of balancing on your toe, it would solve a lot of problems. search your gym for something suitable and get creative >I really gotta get my glutes/balance fixed up
hip thrust/bridge, good morning, ghd/nordic (little more hammy focused I think), RDL
10 months ago
Anonymous
fuck i really might just have to abandon BSS then. Ugh.
place your foot on a kettlebell handle which might be painfull. honestly, just look around, use your imagination. stack some plates up if available. is the bench adjustable so the sitting portion slides lower to the ground? you could use that
no kettlebells. I'll see what I can find next time I do them.
10 months ago
Anonymous
>fuck i really might just have to abandon BSS then
don't give up, bud. I wanna help, but it's hard with not knowing what you have on hand. Again, I think ankle stability would solve the balance issue, but until you can determine a fix for that, I recommend you find something shorter to brace rear foot and do one handed BSS (contra/ipsilateral, find which you like best) and have your other hand near a wall/squat post to brace for balance IF you need it
stay big!
10 months ago
Anonymous
gonna try my best. But lack of equipment is a common problem in these city gyms that are cramped as fuck and overcrowded, so just to not jam up my sessions I might need to switch to a more economical exercise if I can't find something to assist my ankle placement.
10 months ago
Anonymous
place your foot on a kettlebell handle which might be painfull. honestly, just look around, use your imagination. stack some plates up if available. is the bench adjustable so the sitting portion slides lower to the ground? you could use that
I'm wanting one for my living room. The only video I can find on youtube addressing volume only compares the Schwinn Airdyne AD8, Xterra Are Bike and the Concept 2 Bikeerg and they all peak at over 85 decibels which seems insanely loud.
Can anyone who's tried one before or owns one give me some kind of idea of what to expect please?
I know I could just go to a gym and try one out but I'm /homegym/ and if they're really that loud there's no point in even entertaining the idea.
I have neighbours. I don't mind making noise but there's a limit.
I don't know of any fan bike that is quiet. Even the Schwinn's from the 70s. Maybe someone figured out a way to cover it and dampen the sound?
I would assume the C2 bike erg is the quietest and probably as loud as their row erg
I'm not expecting it to be quiet but 85+db is insane. 70s I could handle but 80s is 10x louder.
I don't know of any fan bike that is quiet. Even the Schwinn's from the 70s. Maybe someone figured out a way to cover it and dampen the sound?
I would assume the C2 bike erg is the quietest and probably as loud as their row erg
I do heavy compounds mon-wed-fri, should I do an work these days, or can I do them tue-thu-sat or something?
I’m asking because I already spend 2h going to the gym (commute included) plus 20m stretching at home on gym days.
>every protein shake says "do not use for weight reduction"
why?
it would stand to reason that replacing a meal with a 200kcal shake would result in weight loss over time
what would you sue them over >i am FAT this is all your FAULT
i do not think a court would even accept such a case. it's not like they would assume liability for your being a fatass even without the disclaimer
most protein websites have pics of ripped people and/or it insinuates weight loss will happen if you buy there and if they didnt have that warning some fat fuck would sue for false advertising and would have won
>i do not think a court would even accept such a case
do you even America, bro?
if they promote it for losing weight, and then you don't lose weight
someone only drinks the shake and causes further health issues
it's the same reason all diet things say "..combined with exercise.."
don't look too far into, man
Because it doesn't make sense. You don't eat food to lose weight. Drinking more protein shakes will not make you lose weight, so they put that on there so dummies don't sue them.
>You don't eat food to lose weight
I know what you're saying but you have to consume something to not die and a protein shake is more conducive to weight loss than, say, a happy meal. so I think a better disclaimer would be something like "may assist with weight loss when used as a meal replacement" or something
most protein websites have pics of ripped people and/or it insinuates weight loss will happen if you buy there and if they didnt have that warning some fat fuck would sue for false advertising and would have won
>i do not think a court would even accept such a case
do you even America, bro?
if they promote it for losing weight, and then you don't lose weight
someone only drinks the shake and causes further health issues
it's the same reason all diet things say "..combined with exercise.."
don't look too far into, man
But anon you see that's the problem, there's this whole "meal replacement" bullshit that is acting as if drinking these instead of eating food will magically cause weight loss. It doesn't. It doesn't assist with weight loss either. No food will ever assist with weight loss because that's not what food does.
What you're looking for is a label that says "A great part of a balanced deficit" which is too wordy and complicated for a typical normie to understand, so they just slap the LCD warning on it so some fat cunt doesn't drink 50 and sue them for false advertising.
If you drink a 200cal protein shake instead of every meal, it's difficult to find a person on earth who wouldn't lose weight. Even if you're "replacing" 5 meals a day, that's only 1000cal. Granted, you will have trouble with fat soluble vitamins and such but who cares if you're cutting that hard you're probably fat enough anyway
I really have trouble my head around the logistics of not losing weight with a protein shake meal replacement. You would have to chug 10 a day
>If you drink a 200cal protein shake instead of every meal, it's difficult to find a person on earth who wouldn't lose weight.
Yeah, but it's not the shakes causing the weight loss. It's you consuming at a deficit. That's the fine print.
10 months ago
Anonymous
I know that. But what I'm saying is you're essentially losing weight because you're drinking the shake (instead of eating the goyslop)
10 months ago
Anonymous
No you're not....forget it. You're clinging onto this idea that the shake is causing the weight loss instead of the other way around. What the food is is irrelevant as long as the calories are less than what you burn.
10 months ago
Anonymous
ackshually... what food you eat can directly affect weight loss via thermic effect of food
10 months ago
Anonymous
damn dude you gonna go to facebook with this discovery?
10 months ago
Anonymous
Just saying nigga. And the protein(tm) tends to have a higher thermic effect than fat and carbs, so this would mean a protein shake would result in more weight loss than a carb or fat shake containing the same amount of calories
10 months ago
Anonymous
ANY FUCKING FOOD WITH THE SAME CALORIES WOULD HAVE THE SAME FUCKING EFFECT. Fucking dense retard.
10 months ago
Anonymous
Wrong
Learn >This is often termed the thermic effect of food (TEF). Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) >https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
10 months ago
Anonymous
Guess what the measurement of thermic energy through digestion is called?
A FUCKING CALORIE
YOU ARE A RETARD
10 months ago
Anonymous
>100 calories of protein consumed (30% burned) = 70cal absorbed >100 calories of carbs consumed (10% burned) = 90cal absorbed >100 calories of fats consumed (3% burned) = 97cal absorbed
Understand it now, my smoothbrained friend?
10 months ago
Anonymous
It doesn't fucking matter retard. Calorie deficits matter. Use whatever stupid logic you like to sum it up, but even if you at nothing but pure protein all day for a 1500 calories diet, you'd still be consuming 1050 calories. And since it's unrealistic to eat only one type of macronutrient, your real-world value for these thermic effects will be miniscule at-best, maybe 100-200 calories a day? And that's if the calories you're eating are truly accurate to the nutrition label.
Stop overthinking it. Want to lose weight? Eat less calories than you burn.
10 months ago
Anonymous
so what you're saying is,
>every protein shake says "do not use for weight reduction"
why?
it would stand to reason that replacing a meal with a 200kcal shake would result in weight loss over time
these protein drinks have calories, and when you consume them you absorb the calories. aka the product does not contain negative calories. AKA it doesn't cause weight loss. AKA they put that warning on there because there are fucking idiots who think that drinking protein shakes burns net calories.
10 months ago
Anonymous
the thermic effect applies to the conversion of the food itself and the effort for your body to process it
10 months ago
Anonymous
yes
It doesn't fucking matter retard. Calorie deficits matter. Use whatever stupid logic you like to sum it up, but even if you at nothing but pure protein all day for a 1500 calories diet, you'd still be consuming 1050 calories. And since it's unrealistic to eat only one type of macronutrient, your real-world value for these thermic effects will be miniscule at-best, maybe 100-200 calories a day? And that's if the calories you're eating are truly accurate to the nutrition label.
Stop overthinking it. Want to lose weight? Eat less calories than you burn.
>It doesn't fucking matter retard.
A 30% reduction in net calories absorbed doesn't matter? You're literally retarded. >miniscule at-best
200 calories a day is a little under half a pound a fat a week. That's NOT miniscule especially when every bit of deficit counts, like a hard cut.
>ANY FUCKING FOOD WITH THE SAME CALORIES WOULD HAVE THE SAME FUCKING EFFECT. Fucking dense retard.
Take your L.
10 months ago
Anonymous
>A 30% reduction in net calories absorbed doesn't matter?
It would if you literally only ate protein, but that isn't realistic. Way to skim that part dipshit. >200 calories a day is a little under half a pound a fat a week.
Let's say you're currently on a 1600 calorie diet and aiming for a goal of 120g of protein in a day. A gram of protein is only 4 calories, therefore your protein consumption is only 480 calories. 70% of that is ~340 calories, aka maybe 150 calories burned at-best, or 1/3 a pound of fat a week. 0.3 lbs of fat a week is not much and usually something you wouldn't notice as you're already at a fucking deficit.
10 months ago
Anonymous
>It would if you literally only ate protein, but that isn't realistic. Way to skim that part dipshit.
refer to
If you drink a 200cal protein shake instead of every meal, it's difficult to find a person on earth who wouldn't lose weight. Even if you're "replacing" 5 meals a day, that's only 1000cal. Granted, you will have trouble with fat soluble vitamins and such but who cares if you're cutting that hard you're probably fat enough anyway
I really have trouble my head around the logistics of not losing weight with a protein shake meal replacement. You would have to chug 10 a day
where the conversation started >0.3lbs of fat a week is not much
wrong >usually something you wouldn't notice
fucking wrong
1/3lb of fat is a fucking lot, especially when you consider it's entirely the result of an often overlooked metabolic process that, evidently, you didn't know about until 20 minutes ago. Let's see you post body if you think 1/3lb a week "is not much"
10 months ago
Anonymous
>1/3lb of fat is a fucking lot
lmao >post body >doesn't post his own body with timestamp
spoken like a true dyel
10 months ago
Anonymous
>nothing but cope
I accept your concession.
10 months ago
Anonymous
anyone who unironically says "post body" should be required to post a timestamp pic themselves or be banned. It's always a stalemate between two retards who don't post anything. It'd be way better if pics were required or be faced with a ban.
10 months ago
Anonymous
I think you misunderstand the point of post body. The person making a retarded outrageous claim (a free 0.3lb of fat a week on top of your existing deficit doesn't matter bro) is required to post body as a way of proving that the poster making the claim is actually fit and not just some fat retard spouting nonsense. It's like a physical burden of proof.
10 months ago
Anonymous
>The person making a retarded outrageous claim is required to post body as a way of proving that the poster making the claim is actually fit and not just some fat retard spouting nonsense
So you're claiming that you're actually fit and not some fat retard spouting nonsense, so you should be able to post body no problem right? After all it's proof that you're right, right?
10 months ago
Anonymous
>n-nooo! the burden of proof isn't mine it's yooouurs
Not how it works buddy. I accept your concession.
I become seething fucking mad when I'm lifting, I've been lifting for the past five years and only this last year I started being untolerant and pissy when I lift, I hate any sort of talking or otherwise human contact and when I have to talk to people the slightest shit they say piss me off
tren is THE mood-altering steroid. It is what is commonly referred to as roid rage. Tren is the example of the steroid you probably shouldn't fuck with unless you are prepared to face very negative sides.
Like shit man I've never pinned before but literally no one has anything good to say about tren aside from gains.
bonus points for night sweats, high resting heartrate (110), out of breath all the time, trensomnia, trendick and being limited during workouts because of how much it fucks with your cardiovascular system
>you mf ass how the fuck did you know? >I become seething fucking mad when I'm lifting, I've been lifting for the past five years and only this last year I started being untolerant and pissy when I lift, I hate any sort of talking or otherwise human contact and when I have to talk to people the slightest shit they say piss me off
if you have trouble feeling your lower traps lay on the ground on your stomach, then lift your chest of the ground while squeezing your scapulas together bringing you hands up in a "U" shape and just hold that position for a min for 3 sets. when they get stronger this way they will do more work during pull exercises
>does anterior pelvic tilt go away
yes >how do i burn ass fat faster
You can't spot reduce fat in any area. Bodyfat is like a bathtub filling with water with the drain open. The water going into the tub is your calorie intake, and the water going out is your calorie expenditure. You can't just take water from one part of the tub, it's distributed evenly. Bodyfat is the same way.
https://i.imgur.com/UQaTzEk.jpg
bonus points for night sweats, high resting heartrate (110), out of breath all the time, trensomnia, trendick and being limited during workouts because of how much it fucks with your cardiovascular system
thanks for the response tho
maaaaan fuuuuuck that. I'd rather be weak than deal with those sides just be to swole.
I've never done benchpress but I can do quite a lot of push-ups.
Is there some conversion?
As in benchpress = 0.X*body weight when doing push ups or something like that?
push ups = 0.7x bodyweight plus or minus a few points depending on fat distribution. Push ups to bench press is close but not perfectly exact. No measurement can accurately predict, as there is some skill component and other things like leverages associated with it. The variation between 2 people is vast
recently I was doing bjj and my ribs cracked (like how a knuckle cracks) it was a bit painful while it happened but felt ok and I continued to exersize without problems for the next day
two days later now, its not painful and I can touch it but if I roll and pressure is put on the area it'll force me to stop the roll due to the sudden jolt of pain
Am I ok? honestly its giving me depression thinking that I wont be able to work out for a couple weeks..
are there any work outs i can do with bruised ribs?
number one rule of injuries: Don't make it worse. Just take a break for a week and see how you feel. If it still hurts, take another week off. Do something you've been meaning to do, order some takeout, try a new movie/show/book. Your recovery periods don't have to be miserable.
Protein powder is your densest g per calorie ratio for protein next to fresh meat. After that >fish >chicken >Beef >Some meat alternatives >Other dairy products >pork
And after that other stuff but to be honest for your primary protein intake these are your best options.
No they're not and you certainly couldn't explain why you think they are >bad for le spine
do them on a soft surface >Can't progress them
Hold a plate
>No they're not and you certainly couldn't explain why you think they are
I don't have to, scientists already did it for me. I'd link to the actual source study but I can't find it.
https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/
Traditional crunches are ranked near the bottom as the least effective ab exercises. Crunch machines are even worse as they encourage poor form.
Neuromuscular excitability does not make an exercise more effective by default and can't be used to measure what is a more or less effective exercise. Doing a crunch on a bosu ball (top exercise #3) is not any different in muscle building capability when compared to doing a regular crunch. The fact of adding the instability element means you will have to sporadically recruit muscles in order to stabilize movement, but recruitment for the purpose of stabilization of movement does not mean that more fibers are being worked or that fibers are being worked more effectively due to this instability.
You're not trusting me. Those are facts that I just told you. You can do some independent research to verify the truth of those statements and use your newfound knowledge to inform decisions in the future without having to trust anybody.
10 months ago
Anonymous
But the scientists doing the study don't agree with you.
10 months ago
Anonymous
The study only shows an increase in the amount of fibers recruited/excitability of a particular exercise. This does not mean that these are the best exercises. If they wanted to test what the best ab exercises were, they would have a bunch of people do each different exercise for like 10-12 weeks and then record differences in their muscle cross-sectional area and their levels of strength. They didn't do that. They were just gathering emg data. This study has nothing to do with what the best exercises are. Most likely the grifter that created the website you just posted saw this study and wanted to use it in order to sell something or increase their credibility through 'science'. So he just made some list of the data although this does not translate into real world results
10 months ago
Anonymous
>Most likely the grifter that created the website you just posted saw this study and wanted to use it in order to sell something or increase their credibility through 'science'
The study has been referenced on many different sites, I just chose that one because it was the cleanest laid out.
Do you have any studies backing up that traditional crunches are not the worst ab exercise? This isn't me trolling, like, genuinely. I don't trust any science here unless it's supported by a third-party study because people here genuinely think you boost test by doing nofap and drinking onion juice.
10 months ago
Anonymous
>Do you have any studies backing up that traditional crunches are not the worst ab exercise?
No, you can't disprove a negative. All exercises are the same as long as you recruit a muscle fiber and can fatigue it sufficiently to stimulate growth. No matter what particular movement you do, if you do those 2 things, you'll get the same results regardless of which particular pattern of movement you utilize.
10 months ago
Anonymous
>All exercises are the same as long as you recruit a muscle fiber and can fatigue it sufficiently to stimulate growth
But different exercises can be far more effective due to form, ROM, and other factors as well as being significantly more risky than others. There's a reason people advise against dumbbell flies and barbell bulgarian split squats.
10 months ago
Anonymous
>There's a reason people advise against dumbbell flies and barbell bulgarian split squats.
there's a reason I don't listen to these >people
10 months ago
Anonymous
Some are better in the sense that they give better things like ROM, easier loading, lower risk, etc. That's true. They're superior in the sense of being easier to utilize. My contention though is that crunches effectively work the abdominals in a full ROM, they're easy to load, they are safe, they're available to everyone with no equipment, etc. They're just a good choice for anyone that wants to make ab gains. This is why they are a staple of ab building before people need progressions/more weight to continue to grow them.
Planks, however, are not as good, as most of the weight is being rested upon the elbows and they are not aggressively fatiguing the abs. There are also lots of other muscles that are recruited, but not sufficiently fatigued in order to stimulate growth when doing planks, leading to more overall fatigue but with nothing given in return. This is why planks are a meme
Crunches simply isolate the abs a lot better and are frankly more comfortable and easier as well.
10 months ago
Anonymous
I find it's easier to cheat form with crunches vs things like hanging leg raises or dragonflies. Decline crunches/sit ups are fucking fantastic though.
10 months ago
Anonymous
can you homosexual naggers stop shitting up this thread and take it to /fat/ instead where the ketonagger is probably shitting up the thread too so no one will mind
You're not trusting me. Those are facts that I just told you. You can do some independent research to verify the truth of those statements and use your newfound knowledge to inform decisions in the future without having to trust anybody.
10 months ago
Anonymous
our conversation has nothing to do with weight loss or dieting. Go cuck yourself
>be really hangover on moday morning >rest all day and consume liquids and finally feel okaish ~18:00 >hit the gym start with squats feel great >start doing incline dumbell presses, during the second set feel an intense headache >do another set with lower weight, but decide to cut the workout short cus its getting worse >headache gets fucking intense at gym lockers can barely old it together >get in car cant even lie down in back seat cus blood goes to head and feels worse, decide to drive to pharmacy for aspirin >pop 2 aspirins wait for 30 mins in pharmacy parking lot to gather courage to drive back home >make it home lie down and aspirings finally kick in after 1 hour >wake up every 2-3 hours with annoying (but nothing like before) headache and pop another aspirin
It is now the second day at noon and still feel a slight headache (no longer need aspirins though), wtf is going on with me, i never had a headache so intense and for so long, could it be an aneurysm?
6'2" 230 lbs at 29% body fat. If i cut and fast plus cardio until july 1, how likely is it that I lose significant muscle mass if I lose 40 lbs in that time frame?
It's very likely you'll lose a lot of muscle if you go on one continuous prolonged fast. Not sure if that's what you meant as you didn't specify, but that's what I interpreted. The better way to lose weight would be to fast for no longer than 10 days at a time, then eat normally (maintenance) for about 7-10 days, then return to fasting for 10 days. Light weight lifting to stimulate muscle enough to not atrophy during that period. As much cardio as you want. Just keep alternating between the two. It'll probably take around 56 total fasted days to lose 40 lbs of pure fat
I meant fasting weekly like every Tuesday. My goal is 10 pounds a month with these two weeks in February as a testing/acclimation period. I'm just worried all lose 20 lbs fat and 20 lbs muscle if I do it wrong
>My goal is 10 pounds a month
That's an unrealistic number anon. To reach those numbers you'd need to have a daily deficit of 1250 calories which is way too high for your stats. If you were morbidly obese, I'd say otherwise. But just fat? Be more conservative. At your weight you could probably manage 6-8 lbs a month without suffering too much.
The problem with cutting in general is that you'll lose a lot of muscle.
The answer to cutting is to only cut through fasting. Either eat nothing at all or eat at maintenance. Fasting puts you in the proper hormonal state to be able to successfully fast while losing only fat, but the hormonal state will only persist so long as you eat nothing. Even a few hundred calories a day could fuck up your hormonal state. In a 10 day fast, you'll lose around 13-15 lbs of body weight. 40% of that is pure fat. 60% is lean soft organ tissue that regenerates after you begin eating again. Your muscles are already being fed in that time and your HGH is cranked through the roof, allowing you to maintain muscles and even gain strength while eating nothing. If you continue to eat but you also cut calories, you won't have the benefits of the HGH increase or access to your organ tissues as a source of food and you'll break down muscle. There's a study done by the buchinger villhemi fasting institute that goes into detail about it if you want to check it out. Fascinating stuff really and it's the ultimate way to cut if you have the willpower
Thanks guys. I'll check out the study. I don't think I have the mental fortitude, but I can reel back my goals to be more realistic.
The problem with cutting in general is that you'll lose a lot of muscle.
The answer to cutting is to only cut through fasting. Either eat nothing at all or eat at maintenance. Fasting puts you in the proper hormonal state to be able to successfully fast while losing only fat, but the hormonal state will only persist so long as you eat nothing. Even a few hundred calories a day could fuck up your hormonal state. In a 10 day fast, you'll lose around 13-15 lbs of body weight. 40% of that is pure fat. 60% is lean soft organ tissue that regenerates after you begin eating again. Your muscles are already being fed in that time and your HGH is cranked through the roof, allowing you to maintain muscles and even gain strength while eating nothing. If you continue to eat but you also cut calories, you won't have the benefits of the HGH increase or access to your organ tissues as a source of food and you'll break down muscle. There's a study done by the buchinger villhemi fasting institute that goes into detail about it if you want to check it out. Fascinating stuff really and it's the ultimate way to cut if you have the willpower
>The problem with cutting in general is that you'll lose a lot of muscle.
only with cutting hard. By utilizing your muscles during a cut and consuming the proper amount of protein, your muscles won't be used as an energy source or at-least not as much.
fasting is a bad method for weight loss and doing exercise on top of fasting is an even worse idea. >how likely is it that I lose significant muscle mass if I lose 40 lbs in that time frame?
very. You're not using the muscles and won't be feeding them the proper protein needed to keep them from being used as an energy source.
>There's a reason people advise against dumbbell flies and barbell bulgarian split squats.
there's a reason I don't listen to these >people
NTA but it's stupid to recommend lifts that have a higher rates of injury than alternatives. Like yeah sure you might get just as many gains as the alternative, but the second you have one bad rep you could be out of the gym for weeks. I did dumb shit years ago like high-rep OHP and was trying to do 15 reps at my working weight and fucked my shoulder up bad. Now I tell people to not go high-rep for compounds unless the weight is lowered by a lot.
I've recently been in the hospital for a collapse lung, and have just been released within the past 2 days after getting pleurodesis VATS surgery. I haven't had my follow up with my doctor yet, but my concern is that I won't be able to lift heavy ever again (NGMI.) I'm scared shitless of recurrence bc this has been the worst experience of my life, and was wondering if anyone has experience with this or knowledge on this? god bless, gents
my cousin has had a lung collapse twice and he is a lumberjack and lifts heavy shit all day every day and it havent happened again in 10 years or so by now so you might not be fucked for life. the only advice i have is to take recovery seriously
You can. It'll help you get a better brace but mainly I find with movements that aren't squats and deadlifts, if I don't wear a belt I often kinda forget to properly inhale/brace so a belt helps in that regard.
Legs today and I don't wanna go man. I don't even dislike training legs but I always get so fucking nauseous and the gym has terrible ventilation so I have to stand next to a window between sets reeeee
its really bad, even snorting moderate amounts of amphetamines is healithier. it can give you cancer,diabetes,heart issues,stresses your liver,kills your gut health,fucks your brain up,kills nerves,bad for the eyes,bad for hormones, bad for kidneys it really has a negative effect on every single cell in your body even in moderation. the hangovers should be a blatant clue as to how shit alcohol is for you
There is no net-gain from alcohol, only net losses. It's high-calorie empty carbs, fucks up your CNS, fucks up your brain, fucks up body function, is addictive, and makes you sick if you have slightly too much. You should avoid in as much as possible outside of the occasional drink.
its really bad, even snorting moderate amounts of amphetamines is healithier. it can give you cancer,diabetes,heart issues,stresses your liver,kills your gut health,fucks your brain up,kills nerves,bad for the eyes,bad for hormones, bad for kidneys it really has a negative effect on every single cell in your body even in moderation. the hangovers should be a blatant clue as to how shit alcohol is for you
There is no net-gain from alcohol, only net losses. It's high-calorie empty carbs, fucks up your CNS, fucks up your brain, fucks up body function, is addictive, and makes you sick if you have slightly too much. You should avoid in as much as possible outside of the occasional drink.
and inhibits protein synthesis directly killing gains
I'm not even fucking remotely close to hitting my protein intake requirements for growth. I drink two scoops of protein powder (40g total) plus my burgerland diet of around 1500kcal. I estimate there are another 40-60g of protein there. I'm 5'10, 145lbs so I should be consuming another 60g at least but holy fuck... I have no idea how people do it. Are you all just eating nothing but pan seared chicken breast every day for lunch?
Is it okay to up my daily protein shakes to 80g to compensate? Or will it just get passed?
So three things >I estimate there are another 40-60g of protein there.
1. You aren't counting calories. Start counting calories and you'll know exactly how much protein you're taking in.
2. You only need to eat 0.82g per pound of lean body mass to fuel your muscles for protein synthesis. Absolute max amount of protein your body will be able to use is between 115-130g. Anything more than that is just excess that will either be pissed away or stored as energy (fat). >my burgerland diet of around 1500kcal.
3. That's a really low amount of calories considering your stats. What's the deal?
Not bent over enough. See pic-related. Additionally it looks like your grip is kinda narrow but it's hard to tell from the angle. Seems like you're using your traps to assist more than necessary.
Been cutting since late august. SW was 235ish.
GW for my height and frame is about 175-180 for a BMI on at least the back end of the "healthy" part of the BMI scale.
I'm currently about 195, my lowest I've been in like 9 years. Been eating at a deficit the entire time, no real exercise other than getting over 12k steps in about 3-4 days a week.
My question is: should I eat at maintenance now for a bit and then move to bulking while starting to work out seriously? Or should I get closer to my GW before starting to bulk? I just don't fully understand the most efficient way to lose fat/build muscle while also not gaining back the weight I have lost. Bulking makes me nervous because I never want to go back to where I was.
No need to start eating maintenance if you're still not at goal weight, though if you've been cutting for half a year I'd recommend taking a break at maintenance for two weeks just to give your body some recoup. I'd recommend starting to lift now as if you've never lifted before you'll managed to grow some muscle even at a deficit, as long as you're getting enough protein. >I just don't fully understand the most efficient way to lose fat/build muscle while also not gaining back the weight I have lost
Stop bulking when you don't like looking in the mirror anymore. Simple as that. As far as efficient, the most efficient you can be naturally is to bulk with the intention of undoing all the weight you've gained. So if you want to only bulk for 4 months, account for how much weight that will be, and then plan in reverse for the cut. As long as you don't give up on your eating habits you won't regain your fat, thought that's a separate battle entirely.
yes you should lose more weight. at least get under 20% bodyfat. It would still be a good idea to eat at maintenance for a little bit since you've been in a deficit for so long. Also there's no reason why you can't be lifting weights already. >Bulking makes me nervous because I never want to go back to where I was.
Count calories and monitor the scale 1-2 times a week. eat at a smaller surplus like 200-300 cals. cut when you get to ~20%bf again.
[...] >If you've been fat before it's game over.
don't be so dramatic.
[...]
obviously.
[...] >my burgerland diet of around 1500kcal >another 40-60g of protein there.
what are you actually eating? refined carbs, snacks, junk? cook real meals and you will get heaps of protein effortlessly. I get twice as much protein as you estimate in the same amount of cals.
didn't see these yet when I replied here
29(30 next month) and 5'11"
In high school I wasn't fat at all, at least up until senior year where I didn't have a gym class. Gained a small belly then. In college I drank and ate at the cafeteria a lot. Plus had some close people die which spiraled me to keep eating and drinking. I have hovered between 210 and 230 for the last 8 or 9 years.
I want to get SwoleShack because of my health. Looking good is a large benefit I aim for too tho.
thank you for some input. I'm still new to this and very much appreciate the help this board gives me.
And yea, other than a few cheat days or maintenance days, its been 6 months of cutting.
>3. That's a really low amount of calories considering your stats. What's the deal?
When I was in 5th grade I weighed 140lbs. In 10th grade I weighed 120lbs. My mom didn't feed me and I suspect that permanently stunted my growth. I've been a hard-gainer ever since. Absolutely no muscle. Fat piled on a little bit once I left for college and started earning my own money.
Two years ago I started lifting and have been extremely consistent. Only I can really tell the difference in my physique I think. So for me, mass is out of the question. I can look almost like dudes in shaving commercials by being lean though.
https://i.imgur.com/L077BJF.jpg
Meat lovers pizza 3 days a week. Tuscan chicken in cream sauce on rice. Home made thickburgers with bacon and cheese. Mexican food (rice, refried beans, chicken enchiladas). Home made chicken soup. Chili. Homemade Panda Express copycat recipes like Beijing Beef and Orange Chicken on rice and roasted vegetables.
>0.82g per pound of lean body mass
Everything I've read has said 1g per lb of bodyweight. That's an enormous difference and would explain why I find it goddamn impossible. I hope you're right.
>Stop bulking when you don't like looking in the mirror anymore. Simple as that.
I feel disgusted with myself when my 32 waist pants no longer require a belt. Using your own judgement of how you look is a disaster waiting to happen.
[...]
Mine too. I dunno mang. It goes upper left, mid right, upper right, mid left. I can't see my bottom two well enough to really judge.
It looks like I eat a lot of food, but that's OMAD, or maybe one big meal and a small snack within 6 hours.
>As long as you don't give up on your eating habits you won't regain your fat, thought that's a separate battle entirely.
Would you be so kind as to further elaborate? Do you mean over the 4 month bulk and 4 month cut, I should keep the muscle and not gain fat?
sorry, am retarded
So what that means is, figure out how much you're looking to gain. Is it 20 lbs? 40? 15? blah blah blah. You do the bulk and gain [X] amount of weight, and then you cut to get rid of the same [X] amount of weight. If you gain [X] in 4 months, expect to cut for at-least 4 months and vice versa. It's impossible to gain muscle without additionally gaining some fat, granted you aren't over-bulking. If you're really concerned about fat gain, you can try to lean bulk with a slight 250 calorie surplus instead of the typical 500.
>Not bent over enough
i cant bend any more. should i lower the weight?
yuuup
I'm not saying I have a hard time gaining weight. I'm saying I have a hard time gaining muscle. So more calories isn't going to help nearly as much as it's going to hurt.
>3. That's a really low amount of calories considering your stats. What's the deal?
When I was in 5th grade I weighed 140lbs. In 10th grade I weighed 120lbs. My mom didn't feed me and I suspect that permanently stunted my growth. I've been a hard-gainer ever since. Absolutely no muscle. Fat piled on a little bit once I left for college and started earning my own money.
Two years ago I started lifting and have been extremely consistent. Only I can really tell the difference in my physique I think. So for me, mass is out of the question. I can look almost like dudes in shaving commercials by being lean though.
[...]
It looks like I eat a lot of food, but that's OMAD, or maybe one big meal and a small snack within 6 hours.
>My mom didn't feed me and I suspect that permanently stunted my growth
I mean you still made it to 5'10" which isn't short by any standard, despite what retards on this board will tell you.
You can't gain muscle (at-least not in any observable manner) without a caloric surplus. Calories literally make or break muscle growth in-addition to weight management. You mind telling me your current lifting program and numbers?
According to the x3 bar band guy jacquish that protein drinks are a waste and the body only absorbs a small percent of the protein from them
Maybe the powder you have is useless, I have never looked it up myself so dont trust me
That's complete bullshit, your body digests anything digestible the same. Protein does cause some thermic loss of calories but you still absorb a majority of it.
Been cutting since late august. SW was 235ish.
GW for my height and frame is about 175-180 for a BMI on at least the back end of the "healthy" part of the BMI scale.
I'm currently about 195, my lowest I've been in like 9 years. Been eating at a deficit the entire time, no real exercise other than getting over 12k steps in about 3-4 days a week.
My question is: should I eat at maintenance now for a bit and then move to bulking while starting to work out seriously? Or should I get closer to my GW before starting to bulk? I just don't fully understand the most efficient way to lose fat/build muscle while also not gaining back the weight I have lost. Bulking makes me nervous because I never want to go back to where I was.
You should be nervous. If you bulk all those adipose cells are sitting there empty begging to be filled again while your muscles, which have never developed the supporting infrastructure like endomysiums, are just going to grow slowly.
You should start lifting and eating lots of protein to keep the muscle you have while you slow cut down to like 160 over the course of two years.
How old are you and how tall are you? If you've been fat before it's game over. Your goal is presumably to look good, right? Looking good is 85% being lean and 15% having mass.
29(30 next month) and 5'11"
In high school I wasn't fat at all, at least up until senior year where I didn't have a gym class. Gained a small belly then. In college I drank and ate at the cafeteria a lot. Plus had some close people die which spiraled me to keep eating and drinking. I have hovered between 210 and 230 for the last 8 or 9 years.
I want to get SwoleShack because of my health. Looking good is a large benefit I aim for too tho.
yes you should lose more weight. at least get under 20% bodyfat. It would still be a good idea to eat at maintenance for a little bit since you've been in a deficit for so long. Also there's no reason why you can't be lifting weights already. >Bulking makes me nervous because I never want to go back to where I was.
Count calories and monitor the scale 1-2 times a week. eat at a smaller surplus like 200-300 cals. cut when you get to ~20%bf again.
You should be nervous. If you bulk all those adipose cells are sitting there empty begging to be filled again while your muscles, which have never developed the supporting infrastructure like endomysiums, are just going to grow slowly.
You should start lifting and eating lots of protein to keep the muscle you have while you slow cut down to like 160 over the course of two years.
How old are you and how tall are you? If you've been fat before it's game over. Your goal is presumably to look good, right? Looking good is 85% being lean and 15% having mass.
>If you've been fat before it's game over.
don't be so dramatic.
Are these just a gimmick?
obviously.
I'm not even fucking remotely close to hitting my protein intake requirements for growth. I drink two scoops of protein powder (40g total) plus my burgerland diet of around 1500kcal. I estimate there are another 40-60g of protein there. I'm 5'10, 145lbs so I should be consuming another 60g at least but holy fuck... I have no idea how people do it. Are you all just eating nothing but pan seared chicken breast every day for lunch?
Is it okay to up my daily protein shakes to 80g to compensate? Or will it just get passed?
>my burgerland diet of around 1500kcal >another 40-60g of protein there.
what are you actually eating? refined carbs, snacks, junk? cook real meals and you will get heaps of protein effortlessly. I get twice as much protein as you estimate in the same amount of cals.
Meat lovers pizza 3 days a week. Tuscan chicken in cream sauce on rice. Home made thickburgers with bacon and cheese. Mexican food (rice, refried beans, chicken enchiladas). Home made chicken soup. Chili. Homemade Panda Express copycat recipes like Beijing Beef and Orange Chicken on rice and roasted vegetables.
>0.82g per pound of lean body mass
Everything I've read has said 1g per lb of bodyweight. That's an enormous difference and would explain why I find it goddamn impossible. I hope you're right.
>Stop bulking when you don't like looking in the mirror anymore. Simple as that.
I feel disgusted with myself when my 32 waist pants no longer require a belt. Using your own judgement of how you look is a disaster waiting to happen.
https://i.imgur.com/mqt83hU.jpg
Why is my upper left ab bigger than the others?
Mine too. I dunno mang. It goes upper left, mid right, upper right, mid left. I can't see my bottom two well enough to really judge.
>3. That's a really low amount of calories considering your stats. What's the deal?
When I was in 5th grade I weighed 140lbs. In 10th grade I weighed 120lbs. My mom didn't feed me and I suspect that permanently stunted my growth. I've been a hard-gainer ever since. Absolutely no muscle. Fat piled on a little bit once I left for college and started earning my own money.
Two years ago I started lifting and have been extremely consistent. Only I can really tell the difference in my physique I think. So for me, mass is out of the question. I can look almost like dudes in shaving commercials by being lean though.
[...]
It looks like I eat a lot of food, but that's OMAD, or maybe one big meal and a small snack within 6 hours.
>OMAD
well there's your problem. eat another proper meal or two and you will get more calories, more protein and see more results in the gym. no such thing as a hard gainer btw. consistently eat more and your stomach becomes accustomed to it.
I'm not saying I have a hard time gaining weight. I'm saying I have a hard time gaining muscle. So more calories isn't going to help nearly as much as it's going to hurt.
your body needs a surplus of calories in order to gain muscle. you are not eating enough. 1500 + a shake might barely get you to 2000. you need at least 500 more cals to be bulking and that's assuming you're completely sedentary. see picrel.
I guess it's also worth asking what you're actually doing in the gym. program? frequency? etc...
10 months ago
Anonymous
So what that means is, figure out how much you're looking to gain. Is it 20 lbs? 40? 15? blah blah blah. You do the bulk and gain [X] amount of weight, and then you cut to get rid of the same [X] amount of weight. If you gain [X] in 4 months, expect to cut for at-least 4 months and vice versa. It's impossible to gain muscle without additionally gaining some fat, granted you aren't over-bulking. If you're really concerned about fat gain, you can try to lean bulk with a slight 250 calorie surplus instead of the typical 500.
[...]
yuuup
[...]
[...] >My mom didn't feed me and I suspect that permanently stunted my growth
I mean you still made it to 5'10" which isn't short by any standard, despite what retards on this board will tell you.
You can't gain muscle (at-least not in any observable manner) without a caloric surplus. Calories literally make or break muscle growth in-addition to weight management. You mind telling me your current lifting program and numbers?
I know I need a surplus to grow muscle. I'm in a cut right now. I'm just saying I'm a hard gainer. I'm shorter than both my parents.
Day A:
standing bent over dumbbell rows pronated
standing overhead dumbbell press
standing bent over dumbbell rows supinated
Arnold press
one-armed bent over a bench dumbbell rows
dumbbell benchpress on the floor, I squeeze at the top for the serratus anterior. It's not about pecs at all.
Lying tricep extensions to the opposite pec, not beside my head or nosebuster style.
dumbbell lateral raises leaning forward just slightly
Day B:
4 minute static leg raise
25 bicycle crunches
25 bicycle crunches
15 leg raises
25 bicycle crunches
25 bicycle crunches
125 flutter kicks
narrow dumbbell curls (supinated to chest)
wide dumbbell curls (maintain two feet distance between hands)
hammer curls (neutral to opposite pec pronated)
Weight is 10kg per arm for most of them. Lateral raises are 7kg because I am really afraid of fucking up my shoulders. I went too hard on chin ups/lap pull down as a highschooler and developed some pain. I think it's resolved but I feel like it's a time bomb so I'd rather not be stupid and subject myself to a 30 day fast results mentality.
Those bicep movements are in a superset, 9 sets in total. I work out every day ABABAB. It's easier for me to stick to habits that I either always do or never do. Doing something sometimes is really difficult for me. And if I fuck up and don't work out one day it's not a catastrophe. I usually do 3 sets and move up to 15 reps per movement before increasing weight and dropping to two sets. I really procrastinate on upping the weight so when I finally do it I can typically get around 8-10 reps. I know the common wisdom is 5-10 for hypertrophy but every big dude I've ever seen in my life has had a job moving shit. Brick layers are fucking yoked and they don't put down 30 bricks a day then fuck off for two days to recover.
10 months ago
Anonymous
no shit you can't gain. do a real program. what the fuck?
10 months ago
Anonymous
I think we've gotten way off-track from your original question. But the answer is "eat more protein". Even on a cut you still need 0.82g per lb of lean body mass. Judging by your routine I'm guessing you homegym? >I know the common wisdom is 5-10 for hypertrophy
actually for accessory exercises the amount recommended is generally 8-12.
>walk/bike/bus/drive to gym >walk inside >change into gym clothes if not already, get gym shoes on >go find heavy(not too heavy, yet) metal object and lift it up and down >repeat many times >go home, eat good protein >sleep >repeat >profit
Well I'm assuming you're a total novice, so first things first: Start lifting. Starting Strength is the gold standard for the total beginner and will help you get your bearings. Secondly, what do you want to do? Why are you at the gym in the first place?
Does volume eating just increase your appetite since you're getting used to large portions?
I doubt just volume eating would do that, to actually stretch the full size of your stomach (since it already expands naturally), you'd need to repeatedly eat to a point of discomfort. Then after that you may notice that you are hungrier than before. But just eating low-calorie food and getting full off it? I doubt it'd change much.
I've just got back into lifting after 6 years off and getting fat again.
It's hard to get to my gym as it's far away and I'm still saving to get a car.
I'm doing stronglifts 5x5. I work from home and I'm finding the gym is taking too much time out my days due to travel.
So I was thinking do workout A and B from Stronglifts, with a kettle bell workout as the third day. This means I only have to trek into the gym twice, but means I get 3 days resistence training.
Is this a sensible idea?
It's better than nothing but anon if I'm being honest I'd really focus on getting a car first. My gf is going through the same thing right now and no car is killing her.
I've lived in urban areas in a country with excellent public transport so I've not driven long enough (20 years ish) that I'm literally back to doing driving lessons again. So It's gonna be a while. So is the barbell/kettlebell/barbell split a bad idea?
read the sticky, then do Stronglifts 5x5. Those two things got me to lose 70 pounds and reverse fatty liver disease and prediabetes. Once you're doing well on 5x5 it's time to do a more advanced program but if you follow every word of advice in the sticky you cannot fail
The sticky feels like a philosophy that my autistic brain cannot comprehend
Well I'm assuming you're a total novice, so first things first: Start lifting. Starting Strength is the gold standard for the total beginner and will help you get your bearings. Secondly, what do you want to do? Why are you at the gym in the first place?
[...]
I doubt just volume eating would do that, to actually stretch the full size of your stomach (since it already expands naturally), you'd need to repeatedly eat to a point of discomfort. Then after that you may notice that you are hungrier than before. But just eating low-calorie food and getting full off it? I doubt it'd change much.
[...]
It's better than nothing but anon if I'm being honest I'd really focus on getting a car first. My gf is going through the same thing right now and no car is killing her.
>I'm just trying to lose my fat belly
Fat is lost in the kitchen, not the gym. It's simple. You gotta eat less calories than you burn, which means reducing your calorie intake. In simple terms "EAT LESS FATTY".
use this site https://tdeecalculator.net/ to figure out your TDEE, always choose "sedentary" as your activity level. These sites grossly overestimate exercise and it's a good habit to lose weight even at rest, at least for most people. Once you figure out your TDEE, subtract 500 calories minimum from it and a maximum of 750 (1000 if you're really fat/obese). This is now your calorie goal day-to-day until you hit your goal. If you want to gain muscle you need to eat a proper amount of protein to encourage muscle growth in-addition to lifting, otherwise if you're just interested in losing fat you need to just keep the deficit going until you're satisfied.
And most important: Stay consistent. Nothing's gonna change if you have a 500 calorie deficit for 5 days and then gorge and binge eat on the 6th. You can undo entire weeks of progress like this.
I've lived in urban areas in a country with excellent public transport so I've not driven long enough (20 years ish) that I'm literally back to doing driving lessons again. So It's gonna be a while. So is the barbell/kettlebell/barbell split a bad idea?
Ah, forgive me. I live in a shitty-ass burger city with godawful transportation. no car here means you pay $50 for a 10 mile uber trip or risk getting stabbed by a meth head on the train. I wouldn't say the kettlebell split is bad if you have no alternative, but no matter what dumbbell and kettlebell weight caps out pretty quick for compound lifts in programs like SL and SS.
I realise Stronglifts is only a beginner program and you'll hit a wall quickly enough, but I'm basically lifting to survive and recover from obesity, not get swole. I am 6 foot 5 inches tall and the second I start losing weight I look pretty good in a shirt, which is all I want. I run twice a week. I have my nutrition pretty much nailed, so in my brain:
Stronglifts A,
running,
Stronglifts B,
kettlebell,
running,
rest,
rest
... is gonna be enough to get my ass into shape? I don't care if it takes me longer to get strong, and I am already enourmous (I'm so broad shouldered I look like like bad CGI) so don't care about growth in the slightest.
If I can still continue to make gains, even if slower, and get in shape doing SL twice a week with kettlebells, that'll do.
If I'm going to fuck myself up, make progressing dangerous on the barbell stuff, or some other mission critical issue, then I will have to find an alternative.
Or, is there a barbell program based on lifting twice a week anyone can recommend?
>Go to gym >sit on a random iso machine >prolly something leg related >play with phone >do 1-20 reps of like 10-20 lb >leave >tip attendant on the way out
I've just got back into lifting after 6 years off and getting fat again.
It's hard to get to my gym as it's far away and I'm still saving to get a car.
I'm doing stronglifts 5x5. I work from home and I'm finding the gym is taking too much time out my days due to travel.
So I was thinking do workout A and B from Stronglifts, with a kettle bell workout as the third day. This means I only have to trek into the gym twice, but means I get 3 days resistence training.
Any fellow barrel bros here? Ive been lifting for a few years now, and it just feels like lifts don't work the same for me as they do others. I do a bunch of standard back excercises but I barely feel it in my back, squats and deadlifts have always felt weird as shit, and so on and so forth. I try looking up information about it online but all I find is people wanting to build a barrel chest, as in a big chest, not as in the medical issue. Shit kind of sucks.
negatives
band assisted
buy a doorframe one, every time you walk through it, do a set of pullups (bathroom, have to do a set, do your business, another set before you leave)
superset pullups during certain rest periods
I stopped working out for a good 6 months, then did a c25k. started working out again last week. I want to continue running and working out, can I do 3 days running and 4 days lifting and be fine?
Ive noticed pain/strange compressing feeling in my rhomboids/thoriatric spine area while squatting (front and backsquat). Anyone got an idea on what it could be, should I stop squatting? If so, how can I replace squats
Ordered 2 sets of chinkshit j-hooks and not sure which to keep. Left feels thicker and sturdier overall but threre's just one horizontal weld holding the barbell up. Right feels cheaper (it was) and the hook is plastic, but its easy to roll the bar out when benchinf alone and the weld is vertical behind the hook so it seems a bit more stable
Thoughts?
depending on what you're doing, I'll laugh in my head, but never to your face. then I'll go home and tell my wife what I saw and she'll remind that's why she hates public gyms is because of people like me
but just because I laugh internally doesn't mean I don't respect you for bettering yourself
I always thought sumo deads were inferior since the range of movement is so low but Im not only feeling them more than stiff leg but I get alot less back pain as well.Should I replace stiff leg with sumo for now? I dont know whether to stick with them or find out whats wrong with my stiff leg deadlift.
If I'm getting back into running after a long period of not running, is it safe to do two-a-day? One in the morning, and one in the evening, only 10-15 min each?
Thanks, just wanted to check I wasn't being reckless
My legs are starting to feel a bit tired lately, but no soreness or pain (as long as I keep good form)
sure. just keep in mind at least from what I know, you really only get the health benefits from running around the 30 min mark. so if you can, just compound the 2 into a 30 min run either at night or in the morning.
if you can't, just getting any running in is better than no running at all. keep it up
Yeah, I'm trying to get to that point. I can't do 30 min yet, so I do 10 min in the morning at a slightly faster pace (since I don't have as much time) and 15-20 min in the evening slightly slower. Trying to work my way back up to 30 min at the slower pace. When I was in my mid-20s, I was able to do 6 miles in 45 min four or five times a week. That's the ultimate goal again, since that's when I last got a gf (I know correlation != causation, but...)
I injured my left elbow doing ohp. After a month of no pressing, I got back in to it, but now when warming up for ohp and dips I get elbow pain, which goes away by the first working set.
Any idea what causes this? Or what I can do to stop the warm up pain?
What's more important: calories or proteins? I'm a recovering skinnyfat so I don't know what should I really eat in order to get bigger without looking like a pregnant woman again
not true if you're a beginner. you can be skinnyfat with no lifting experience, eat at a deficit, lift hard, and gain some muscle while losing bf. however you will plateau eventually.
Anyone have any recommendations for an elliptical? Wanna start getting a bit of cardio in. I was thinking something like the marcy me-709. Pretty cheap, light and compact, not too fancy.
YWABAW
Of course it will. Why would you though, the muscles you want to grow doesn't take that long to get to a decent size? If your arse isn't growing, make sure it's actually active during the lift by pressing on the area while lifting the weight. If it's soft, the muscle is inactive and you need to try some mind muscle connection and movement drills to get it to activate during the lift.
Yes, that'll work. Only issue is that for some people 70% of their 1rm is something they can do for 12+ reps. Better to use RIR. >4x8
There's no reason to have fixed numbers for reps. Early sets you'll be able to do more than later sets so have a range and once you hit the upper end of the range on most sets you increase the weight.
[...]
Right is a stronger shape at the hook. Can't tell what the back is doing. Unless you're squatting 300kg+, it doesn't matter.
Yes, that'll work. Only issue is that for some people 70% of their 1rm is something they can do for 12+ reps. Better to use RIR. >4x8
There's no reason to have fixed numbers for reps. Early sets you'll be able to do more than later sets so have a range and once you hit the upper end of the range on most sets you increase the weight.
https://i.imgur.com/9cTbWwA.jpg
Ordered 2 sets of chinkshit j-hooks and not sure which to keep. Left feels thicker and sturdier overall but threre's just one horizontal weld holding the barbell up. Right feels cheaper (it was) and the hook is plastic, but its easy to roll the bar out when benchinf alone and the weld is vertical behind the hook so it seems a bit more stable
Thoughts?
Right is a stronger shape at the hook. Can't tell what the back is doing. Unless you're squatting 300kg+, it doesn't matter.
How to deal with not being able to shit for almost 2 weeks while cutting? I'm trying to eat as many fiber as I can but no luck. I understand that less food means less shit in my stomach but I'm afraid this will give me some kind of digestive problem somehow. 1300-1400cal diet, my TDEE is 1800, yes, I'm a manlet skinnyfat.
>I feel like I'm getting enough sleep
How much is enough to you? People need between 7-9 hours and it's important to get the same amount every night, catching up on sleep by sleeping in one day a week is terrible for you. Make sure you're going to sleep and rising at the same time each day. >I don't drink caffeine because it gives me heart palpitations
Caffeine is the biggest disruptor of sleep quality, but there's also alcohol and cannabis that will lower the quality of your sleep (even if you find they help getting to sleep, the overall quality is reduced) and along with it your recovery.
Also exercising too close to sleep without doing something to calm down your body again such as breathing exercises can fuck with your sleep too. You might not be getting enough daylight in the moring which is a massive factor on your energy levels throughout the day.
Or if your diet is shit then you'll be fatigued all the time, even more so after exercising. If you're not getting the macros and electrolytes you need to repair yourself you're in for a bad time, and if you're stuffing your body with sugar and other slop to dirty bulk or some retarded shit like that you're also going to be exhausted from that. Check you're getting enough protein, salt, potassium etc.
There's a million things that can affect your sleep, troubleshoot your daily habits and there'll likely be something glaringly obvious.
Good luck anon, it sucks being exhausted and it feels great being energized so I hope you find the source of the trouble. Diet is probably the most likely culprit, but if you're just getting into lifting then your body will need to adapt so give it a bit of time and don't be disheartened, but it can't hurt to analyise the rest of your habits a bit anyway.
Also when I said >Caffeine is the biggest disruptor of sleep quality
I should have said most common, alcohol and other substances will wreck it much more.
Roughly 1g of protein per lb of lean body weight is what you want to aim for. If you're a skelly then also make sure you're getting enough calories as exercising at a deficit will just tire you out for sure.
Hi SwoleShack, I have a question about Creatine.
Say I load it 20/g a day week 1, then 2-8 maintain 5g/day.
Then I take 2 week break.
Do I need to load it for a week AGAIN or can I just go back to 5g/day?
You don’t need to load again. 1 week is fine, then 5g daily for maintenance. Loading is done for the purpose of saturating your muscles faster - you get the same results in 3-4 weeks of a normal 5g per day
reposting because I didn'T get an answer last time:
Why am I getting weaker? for the past 3 months I could not get stronger (plateau) - despite juggling with my reps/weight and now I'm starting to get weaker for the past 2 weeks. I even took 1 week break, eat healthy everyday, never drink booze. The only issue is my sleep but it was always shitty. Still I'm getting about 6 hours instead of 8. I gained like 6 pounds and I am weaker then before.
>Why am I getting weaker? for the past 3 months I could not get stronger (plateau)
did you got weaker or you just plateau?
Weaker makes no sense, and I would check my blood testes for hormones.
If plateau, there are many routines you can follow to fix it, but all of them can be sumarized on dropping your weights, then adding more weight week after week until you hit and surpass your plateau.
>The only issue is my sleep but it was always shitty. Still I'm getting about 6 hours instead of 8 >only issue
Nigga sleep is the NUMBER ONE gains goblin for strength, hypertrophy and testosterone. It is the BIGGEST issue you can fucking have in life.
Get 8 hours sleep. Get the same amount of sleep every night. Don't drink caffeine within 10 hours of going to bed or within an hour and a half of waking up. Don't exercise close to bed time (within 6-8 hours). Get daylight. Stop looking at screens (including your phone) in the last few hours before bed, at the very least use blue light filters and turn down the brightness.
Fix your fucking sleep and your entire life will improve, not just your strenght and test levels. Make it your absolute prioirity.
>Don't exercise close to bed time (within 6-8 hours).
retard, how the fuck is this realistic if youre not a neet or wake up at 4 am to exercise before bed?
>Don't exercise close to bed time (within 6-8 hours)
wtf lol no. Exercise timing doesn't matter THAT much. Like yeah sleep is super important but this detail is just entirely wrong.
i know it's not SwoleShack question, but i have the biggest chance for an answer here
how do you shave fellow baldlets?
i've got OneBlade but i feel like i constantly have to go over the same spots and it's really easy to miss some bits
with the standard gillette disposables i get all read and have to throw one out after each shave
I use a gillete 5 blade thing. I lather it up with gel-cream stuff, then go over it, generally feeling around with my other hand for any obvious missed spots. Then, I get my left hand wet with water and rub it all over... for some reason, that helps me feel for any missed or not-close-enough spots, and I hit those again. I know that for the back of my neck, I need to go at weird angles, but other than that it works
How to step up my sex game?
Basically my body tire before my dick, and I just lie panting while my dick is still hard, and by the time I get my stamina my dick is soft.
What to do?
I'm not obese, 176 cm /70 kg
But I just tire after an hour or so of humping.
If i cant do picrel, does it mean I am just cursed to never properly squat?
My issue isnt getting down into the bottom position (either standing like normal or laying like in picrel), but when I try to get up out of the hole i have issues >if keep back vertical, heel on right foot raises >if keep foot flat, back leans forwards to counterbalance, throws off bar path/causes me to dump bar forwards
and in the case of doing this lying version in picrel, if I keep my feet flat and back vertical, I am physically unable to drive my knee any further over my toes and cannot get out of the bottom squat position. Its like i just hit a wall, a ton of pressure in my knee, ankle, hamstrings, shin, etc.
I am autistic and forgot to mention that all of this is the result of an old injury. It only applies to my right ankle. I have also tried squat shoes, playing with stance width, lowbar, highbar, front squats, etc. Same issue. I probably have some sort of imbalances at this point as well, my left quad is noticeably bigger than my right.
I have also tried unilateral movements instead like lunges or bulgarian split squats, but it essentially becomes a more glute dominated movement on my bad side, because of the mobility limitation.
tldr, should I just give up on squats? It kinda kills me. Squats are my favorite lift even if i suck at them, and imo theyre one of the best things you can do for strength and fitness, and I wouldnt even know how to begin replacing them
I am autistic and forgot to mention that all of this is the result of an old injury. It only applies to my right ankle. I have also tried squat shoes, playing with stance width, lowbar, highbar, front squats, etc. Same issue. I probably have some sort of imbalances at this point as well, my left quad is noticeably bigger than my right.
I have also tried unilateral movements instead like lunges or bulgarian split squats, but it essentially becomes a more glute dominated movement on my bad side, because of the mobility limitation.
tldr, should I just give up on squats? It kinda kills me. Squats are my favorite lift even if i suck at them, and imo theyre one of the best things you can do for strength and fitness, and I wouldnt even know how to begin replacing them
As it is because a old injury, I don't think anyone can answer it 100 accurately. Saying that, working on mobility exercises may help you, as it sounds that there is a range/flexibility problem.
Whats the best all around isolation exercise to strengthen shoulders?
>isolation
Shoulders have 3 heads, facepulls for the read head, lateral raise for the middle head and the front head you are probably already working it enough, implying you are doing good complex push exercises like a variation of bench press.
If you want to make just one for the shoulders, OHP is the best all-around complex exercice.
That's fantastic. I plan on picking up women I find attractive and just running off with them when I get bigger like a fucking caveman. It'll help if they actually like it. It would probably cut down on the amount of sexual harassment lawsuits. I can probably warm them up a bit to the idea by overhead pressing them a bit before just throwing them on my shoulders and sprinting away to the fuck dungeon
I have very nicely developed forearms and lats, however my triceps are disgustingly tiny and I'm having a hard time increasing their size (and therefore the width of my upper arms which look disproportionate to the entire arm and shoulder). What should I do to specifically build triceps?
I found out recently that I have pinworms. I'm taking pryantel pamoate, washing all my clothes/sheets, vacuuming, wiping down my surfaces, bleaching the shower, hell, I even ate a whole clove of garlic. Is there anything else I can do to help get rid of them?
Anyone here have issues with being unable to fully empty their bladder? My question pertains to how I should weigh myself consistently since the amount of water I have in my bladder after my morning piss varies a lot.
How do I get over my irrational fear of GYMs as a perma DYEL?
I don't want to get emasculated by gymthots and mogged by zoomers with brocoli heads.
I feel like roided meathead dudebros with sleeveless tank tops who would bench press my entire body for 40+ reps for endurance training would be the least bullying type.
I just don't want to end up in a DYEL thread or zoomzoom tiktok with my incel glasses and haircut.
Everybody in my neighbourhood goes to the same big corpo gym and I'm working on a very visible job where I'm basically interacting with unironically 5% of the entire city district minimum when you factor in thousands of people.
I'm like bruce wayne in gotham city and the gym is populated with winged mammals.
>I don't want to get emasculated by gymthots and mogged by zoomers with brocoli heads.
no one cares about you in the gym: They're there to lift weights, not crowdwatch. >I feel like roided meathead dudebros with sleeveless tank tops who would bench press my entire body for 40+ reps for endurance training would be the least bullying type.
no one cares >I just don't want to end up in a DYEL thread or zoomzoom tiktok with my incel glasses and haircut.
Keep to yourself, have decent form, don't be an ass and you will never end up in those videos. >Everybody in my neighbourhood goes to the same big corpo gym and I'm working on a very visible job where I'm basically interacting with unironically 5% of the entire city district minimum when you factor in thousands of people.
How is that any different than a grocery store? Do you get the same fear that you'll encounter someone you know there? Why do you automatically assume it'll be negative? All of my co-workers who recognized me at the gym were very polite. Usually exchanged 5 words and went back to our own workouts. >I'm like bruce wayne in gotham city
don't think so highly of yourself
Are leg raises above the head any better than leg raises at 90 degrees?
Also, my shoulders ache from almost every exercises that I do. Should I just isolate exercises that tax my shoulders until they’re healed? Should I just take a break for like a week?
I’m doing upright rows and btn presses for shoulders mainly…
I’ve skipped 12 gym days so far since starting in April last year…
I worked out my shoulders and arms on Sunday morning. Just dumbbell ohp, lateral raises, the usual stuff. Pushed myself to failure but I didn't hurt myself or anything. But then on Monday night right before going to bed (like 40 hours after my workout) my neck starts feeling a bit stiff. Then when I went to bed all night it was sore and it's been sore since. Could this just be DOMS in my neck/shoulders? I've never had that before. It feels it could be a strain but how could that be when I felt fine 40 hours after my workout?
depends on intensity. Just a 2 mile jog? You could probably do that every day for a few weeks without too much issue, though I'd still recommend at-least one rest day a week. Cross-country though? I'd imagine you'd have to treat that like lifting.
I sprained my wrist and so I've rested it for a couple weeks. I had initially tried lifting wearing a brace but it made it worse.
Should I go directly back to doing 2 handed lifts (like barbell ohp) with a slight deload, or take some time doing asymmetric dumbell lifts instead (like doing dumbell press but with a lighter dumbell in my injured hand)?
It's never too late to improve yourself anon. Improvements aren't made in massive jumps followed by months of inaction. They're made by continuously making small changes and small improvements that eventually result in massive change.
Think of your life as a shop on a long course. If you make small changes to the direction now, it results in an entirely different destination.
>Be currently around 162 lbs. 5’8 Age 29 >Eat and drink non stop for the last 2 months because of my job (restaurant / cooking bussinees) >Need to lose around 22 lbs. for a family event that I have to attend no matter what.
So how should I go about doing this? I had the idea of going into 72 hours fasts, refeed, replenish electrolytes and rinse and repeat until I hit my target weight but I’m scared Im biting more than I can chew (heh).
How do I keep back tension in the last part of the deadlift? No matter the weight, no matter the starting position, it just goes to shit the moment the bar reaches my knees. I am hinging properly, I have reset to super low weight many times. The entire "bend knees after the bar passes them" thing doesn't work for me, it's as if I get locked in that position. My knees won't move forward because it feels like my hamstrings are keeping them extended. I can somehow get past this position properly if it's super low weight that I can hold like that for like a second, but if it's anything more than that it will just crash to the ground and pull my upper back with it.
I don't think my hamstrings are too tight (they are a little) because I can reach a good starting position just fine and perform the lift with good form for the first 3/4ths of it. Am I retarded? Should I be unlocking my knees more and be standing more on the front of my feet? Is it more of an ankle movement?
Why does my lower back feel sore after zercher squats? I'm not rounding at the bottom and I'm fairly upright.
99% of cases is due to butt wink
Yes
Wait, why the fuck are those giant ass weights only 5kg? I've got 5kg plates smaller than the innermost circle on those. Is it for balance purposes?
Bumper plates are all the same diameter but different weight/thickness. It's so there's less wobble when fully loaded.
part of a bumper set, so all sizes are uniform so you have the same starting height. there are even some 2.5kg thick ones for technique purposes
I've been doing a home routine of calinsthenics + dumbbells for 6+ months now, incrementally increasing bits as they become easier. EXCEPT I finish with a 1 min plank that literally never gets easier. It is a grueling ordeal of mind over matter every single time. Are planks a meme? Is this normal?
>Are planks a meme
Yes, just do crunches to failure
>Are planks a meme?
no
decided to get a home trainer or treadmill. I hate cardio so there's no way I'll actually go outside just to do that, but I might as well squeeze some training in while watching anime so my condition gets a bit better.
any advice on which of the two is the better option? only thing I can thing of is that a treadmill will probably drive the guy living below me insane, kek
For watching shit, going on your phones, being comfortable, definitely the treadmill. Not sure which one will burn more calories though.
Same experience, I just got less shakey. Forget it. Focus on dish holds and L-sit, they have more transferability to later skills.
>Not sure which one will burn more calories though
That's not much of a consideration for me. Never had an issue with my weight, so it will be exclusively about cardiovascular health and stamina.
>no way I'll actually go outside just to do that
>squeeze some training in while watching anime
>my condition
FAAAAAAG
Got myself a varicose vein on one of my legs for a few years now, doc has seen it and said yeah keep active but nothing serious. I for sure have some circulation issues there but I mostly keep on top of it.
Recently during some cardio I'd get some mild pain afterwards but nothing visual, then around 5 days later a yellowish bruise. it's happened twice now. I guess I'm busting some capillaries or whatever. Anyone know how big of a deal this is
went running yesterday for the first time
felt like dying after 1 mile
should i kms?
you should run more
ideally run until death
My doc said pull-ups and chin-ups are going to save my soul in regard to scoliosis and general back problems that come with being an office monkey. However, I have lost my ways the last few years, reverted to pretty much full dyel and can't do even a single one. From what I read here the way to work your way up is through assisted pull-up machines, but none of the gyms in my general area have one - what are my alternatives?
there are elastic bands that you tie to the pull up bar, use those for assisted pullups
grease the groove with negatives
jumping pullups with negatives
band assisted pullups
would scap pullups help your back issues?
deadhangs until failure for 4 sets daily
if you can hold the hangs for 30 sec each set without much trouble you could start switching it up with active hangs and scap pullups. this was enough for me to get to my first pullups
I'm a year into lifting and I started doing back exercises. I have a good posture now and experience no pain in my back during the day.
However, ever since I got into it, I noticed now that my back arches when I sleep, it kinda "sinks" into a curve and it makes me uncomfortable while sleeping. I can't sleep on the side or stomach, either. Am I doing something wrong?
what's the best exercise for traps and shoulders (preferably something that uses both) that i can do with a barbell and is doable by a DYEL?
Upright row. Use a wider than shoulder grip to avoid internal rotation. It's not the optimal traps training but it's better than nothing.
Resistance bands wrapped around the bar are diy assisted pull up machines. Just put your knee in the loop and go. Get a thick one since you can't do a single rep. I never felt like negatives would ever build up to full reps, never seen it happen either.
is it normal for my knees (don't think it's muscles) to feel weird for a few days after a squat?
no.
>this is a meme
>do this other meme instead
lmao
barbell calf raise
no. you can train them more frequently than other muscle groups but you should avoid training them the day before squats. if you're core isn't recovered you're going to have a hard time supporting the bar and staying up right.
> 20m stretching at home on gym days.
do this on your rest days
no.
>does anterior pelvic tilt go away
yes. stretch, lift weights and autistically check your posture at all times of the day. picrel.
>how do i burn ass fat faster
eat less or move more
>crunch
>meme exercise
This nagger didn't make it past 5th grade
regular crunches are literally the worst ab exercise.
No they're not and you certainly couldn't explain why you think they are
>bad for le spine
do them on a soft surface
>Can't progress them
Hold a plate
anyone experience knee pain after nordic curls?
are these fine for lifting
wouldnt use them for squats and diddies but otherwise, sure
sole too high?
>SwoleShack, what does one do when they or someone else were raped?
if a man rapes a woman, there is a possibility that he did not rape her and he did not know that he was raping her because he did not intend to rape her
or he raped her and he did not know it because he was so drunk or high on drugs that he could not know what he was doing, and so he would be blamed for his raping a woman who was drunk and high on drugs
the same can be said for sexual violence against anyone.
the fact is that an individual or group of people are not responsible for sexual violence against them and, instead, it can be a responsibility of society at large.
but when a rape is against a man, such a responsibility is almost universally ignored.
it is not the man's fault if he was raped, if he was made to feel guilty for being raped, if he was treated badly by his friends or family for being raped, or if he was blamed for the rape of another.
the fact is, an individual does not necessarily deserve to be raped
a man does not deserve to be raped
but men are raped at an alarming rate, and are usually blamed for being raped.
another part of this is that if a woman does not consent to sex, then no sexual act can be done that would be consensual,
even if it is done slowly and gently, if she does not want it, then it is rape, and this is something that has to be made clearer and clearer over time.
ASNWER ME
rape. retaliatory rape. rape is always the answer to rape. In order to stop rape.
women can't rape men
>tfw no cocky gf that thinks she can
>oh nooo your 5'6'' frame and shit talking is too much for me
>If only I was strong enough to rip these cloth straps
>Oh please no don't get a little closer to me because you feel invincible
chicks don't have dicks, so they can't rape
they CAN sexually assault
Are these things a meme? I want to incorporate lifting into my exercise routine and was told that I should focus on fixing my (bad) posture first
Yeah, they are a meme. I actually came here to this thread to ask about posture, too. It's usually caused by a combination of tight and weak muscles. For example if you have a rounded back your chest, front delts and upper traps tend to be tight and need to be stretched, neck flexors, rear delts, and lower traps tend to be weak. For the lower body it's usually tight hip flexors and weak glutes. I would honestly focus on stretching the tight muscles, if you lift you will strenghten all muscles anyway.
i’ve been on GOMAD for the last 5 days, when does the sudden unstoppable diarrhea stop?
Why not just take some lactase enzymes just in case?
ayo
I'm on PPL and i lift 5 days i week so i do PPLPP, reset, PPLPP. should i keep going like PPLPP-LPPLP.. instead of reseting? yea this in a nutsheel is just more legs, but currently i do everything for legs on a single day, this way id be sorting out
anyone tried derma roller and daily scalp massages to make hair regrow a bit? Noticed my temples kinda going back ngl
is 1/2/3/4 when you're no longer a dyel? for reps or just for a 1 rep max? sets?
>right shoe keeps squeaking
>tried everything, tape on the sole, paper towel under the sole, a fucking glove under the sole
>nothing works
a-at least i'm angermaxxing right guys
Do you have to force yourself into longer duration of cardio to get endurance or does it naturally happen?
Thoughts on slow eccentric (feeling the weight on the way down, release it slowly) and as fast as possible on the way up, basically explosive? Does it build better musle than norrmal speeds:?
Fast twitch and slow twitch muscle. Just pick and choose which one you want but I think sprinters are bigger than cross country athletes
homegym fag here, whats a good way to do calf raises that doesnt "require" grip strength since thats whats limiting me affter DL/RDL on my lower days. tried seated bb calf raises but deadlifting 70kg+ every time just to do 30+ reps to feel a burn is getting rough as a DYEL (for reference my 3x5 on DL is 95kg)
also doing ab wheel rollouts it sometimes feels like something in my belly button is ripping open, is it supposed to feel like that? i know what ab burn feels like but that aint it. and yes i keep tension in my abs and have watched lots of form guides on it
then do calf raises before your DLs?
lower the weight and do very slow and controlled reps and also start jumping rope
>lower the weight and do very slow and controlled reps
right, sounds plausible
>also start jumping rope
man, i really tried but i feel like im just too retarded for that stuff, doesnt help that i give up easily. i even watched tutorials on how to properly do it and i know it takes time to learn but fuck man its so hard if youve been sedentary and obese yourwhole life (coping)
i struggled with jumping rope aswell but keep at it, try 5-10 minutes a day doing the normal skip and you will get the form and timing down within a week or two if you rage too much just call it a day. its a practise so obviously you will fuck up alot, everyone does when they start. keeping that in mind helped me with the rage of fucking up repeatedly. just the coordination you gain is worth it to be honest let alone all the other benefits
alright thanks for the encouragement. would you try doing it even on lifting days? i lift 4x a week but im not sure if it would mess with my recovery too much even if its just 5-10 mins
if you havent been working out that long you could keep it to the days youre not lifting then eventually work your way up to something like 10-20 minutes every day. it should help recovery by keeping you moving a bit during the day
>good way to do calf raises that doesnt "require" grip strength
standing calf raise with BB in high bar position. put your toes on some change plates, wedge, or calf block
Load a bunch of weight on a barbell and put it on your shoulders like you're going to squat, but just do calf raises instead
I've been working out pretty regularly, and my workouts are an alternating group of barbell and dumbbell compound movements followed by a 20-30 min ab workout and treadmill for about 45 min. My ab workouts are mostly bodyweight exercises, however, I think I am ready to move on to exercises that are either more advanced than variations of crunches or exercises that have use weight. Does anyone have any advice, or resources? The sticky doesn't help here. Thx. Pic unrelated
Any suggestion for apps or something like an excel spreadsheet where I can track my daily exercise?
Something I can look back in a month for example and see that I've been following through in trying to stay in shape?
excel
Yeah, but I'd like some sort of template or smth. I'm too lazy to do it myself.
I know using a notebook can feel a lot more personal, but I already have a journal.
In this case, I want something a bit quicker and snappier.
An app where I can just input something and it'll add to my daily tracking.
>jefit
>hevy
Thanks anon! Downloading rn.
get a notebook and write it down, theres something satisfying about flipping through a physical book instead of looking at a screen
I have a flat bench and dumbbells, I tried benchpress and flys and nothing hits my chest, what do I do?
how the FUCK do you balance for bulgarian split squats? I keep tipping to one side or the other. Is it just that my balance is shit?
shit balance, start out without weight to figure out balancing or hold a db in one hand and use the other hand on a chair or something to help out your balance. also, if you are using barbells on bss, please dont.
I've swapped over to dumbbells for BSS and I'm still having balancing issues, though not nearly as severe as with a barbell. My issue is my leg behind me keeps moving around and off-setting my balance during my reps.
how high up is the back leg? i found something at a bit over mid shin height to be poifect. if that doesnt help you just lack strength in certain muscles and your back legs tries to compensate making it move around. if thats the case you just do it unweighted with or without hand assistance until it sorts itself out
use a leg roller, not a bench
determine your front foot positioning: closer to body for glutes; further, quads
use KBs/DBs. vary between two handed, ipsilateral, and contralateral to find what balance works best for you
>use a leg roller
I don't think my gym has one of those.
bench height
do they have single leg squat stands?
do they have benches in the DB area that have leg rollers to lock your feet in for decline? you can use those
>do they have single leg squat stands
don't think so, or at least I haven't seen anything like that.
>do they have benches in the DB area that have leg rollers to lock your feet in for decline?
Just one and I think at it's lowest height it's still higher than a normal bench.
Do I even need a bench or any kind of platform to do it? Could I just assume a lunge position without any kind of lift?
set the j hooks on a squat rack low, and place your ankle on the barbell shaft or sleeve. you could even use a squat pad for more ankle comfort
split squats are good too. you can elevate rear foot, front foot, front foot elevated and activated, jumping split squats. but nothing makes my legs as wobbly as a good session of BSS
>Could I just assume a lunge position without any kind of lift?
you can but its not as good, its called a split-squat and is the easier variation of a bss
damn
That might be a tough sell, we only have one power rack (other racks are non-adustable) and it's usually occupied by somebody. Any other suggestions? I really gotta get my glutes/balance fixed up if I want to progress on my squats. It's my weakest area right now.
>Any other suggestions?
ask your gym if they are willing to buy a single leg squat stand
>you could use those stackable thingies old people use for step-ups
I think if you find a better height or more stability for your ankle instead of balancing on your toe, it would solve a lot of problems. search your gym for something suitable and get creative
>I really gotta get my glutes/balance fixed up
hip thrust/bridge, good morning, ghd/nordic (little more hammy focused I think), RDL
fuck i really might just have to abandon BSS then. Ugh.
no kettlebells. I'll see what I can find next time I do them.
>fuck i really might just have to abandon BSS then
don't give up, bud. I wanna help, but it's hard with not knowing what you have on hand. Again, I think ankle stability would solve the balance issue, but until you can determine a fix for that, I recommend you find something shorter to brace rear foot and do one handed BSS (contra/ipsilateral, find which you like best) and have your other hand near a wall/squat post to brace for balance IF you need it
stay big!
gonna try my best. But lack of equipment is a common problem in these city gyms that are cramped as fuck and overcrowded, so just to not jam up my sessions I might need to switch to a more economical exercise if I can't find something to assist my ankle placement.
place your foot on a kettlebell handle which might be painfull. honestly, just look around, use your imagination. stack some plates up if available. is the bench adjustable so the sitting portion slides lower to the ground? you could use that
yeah thats too high, im 6'3 and thats too high for me. you could use those stackable thingies old people use for step-ups
How loud is the Assault Bike Classic?
I'm wanting one for my living room. The only video I can find on youtube addressing volume only compares the Schwinn Airdyne AD8, Xterra Are Bike and the Concept 2 Bikeerg and they all peak at over 85 decibels which seems insanely loud.
Can anyone who's tried one before or owns one give me some kind of idea of what to expect please?
I know I could just go to a gym and try one out but I'm /homegym/ and if they're really that loud there's no point in even entertaining the idea.
you could say it assaults the ears
why does it matter if it's loud?
I have neighbours. I don't mind making noise but there's a limit.
I'm not expecting it to be quiet but 85+db is insane. 70s I could handle but 80s is 10x louder.
I don't know of any fan bike that is quiet. Even the Schwinn's from the 70s. Maybe someone figured out a way to cover it and dampen the sound?
I would assume the C2 bike erg is the quietest and probably as loud as their row erg
Can I train abs everyday?
I do heavy compounds mon-wed-fri, should I do an work these days, or can I do them tue-thu-sat or something?
I’m asking because I already spend 2h going to the gym (commute included) plus 20m stretching at home on gym days.
yes
retry your second question because reading it doesn't make sense.
thanks, I was asking because I was afraid of overtraining
the second part was just context, the question was just the first sentence
you can do ab work every day. if you like specific machines, be sure to include those on MWF. calisthenics type work just do at home
I heard that abs recover super quick but in my experience its more efficient to space them out like other muscles
When doing dumbbell rows, what direction should my wrists be? Overhand? Underhand? At my sides?
neutral
>every protein shake says "do not use for weight reduction"
why?
it would stand to reason that replacing a meal with a 200kcal shake would result in weight loss over time
>why?
can't sue them
what would you sue them over
>i am FAT this is all your FAULT
i do not think a court would even accept such a case. it's not like they would assume liability for your being a fatass even without the disclaimer
most protein websites have pics of ripped people and/or it insinuates weight loss will happen if you buy there and if they didnt have that warning some fat fuck would sue for false advertising and would have won
>if they didnt have that warning some fat fuck would sue for false advertising and would have won
Anon's right. Stranger things have happened
>i do not think a court would even accept such a case
do you even America, bro?
if they promote it for losing weight, and then you don't lose weight
someone only drinks the shake and causes further health issues
it's the same reason all diet things say "..combined with exercise.."
don't look too far into, man
Because it doesn't make sense. You don't eat food to lose weight. Drinking more protein shakes will not make you lose weight, so they put that on there so dummies don't sue them.
>You don't eat food to lose weight
I know what you're saying but you have to consume something to not die and a protein shake is more conducive to weight loss than, say, a happy meal. so I think a better disclaimer would be something like "may assist with weight loss when used as a meal replacement" or something
see above
But anon you see that's the problem, there's this whole "meal replacement" bullshit that is acting as if drinking these instead of eating food will magically cause weight loss. It doesn't. It doesn't assist with weight loss either. No food will ever assist with weight loss because that's not what food does.
What you're looking for is a label that says "A great part of a balanced deficit" which is too wordy and complicated for a typical normie to understand, so they just slap the LCD warning on it so some fat cunt doesn't drink 50 and sue them for false advertising.
If you drink a 200cal protein shake instead of every meal, it's difficult to find a person on earth who wouldn't lose weight. Even if you're "replacing" 5 meals a day, that's only 1000cal. Granted, you will have trouble with fat soluble vitamins and such but who cares if you're cutting that hard you're probably fat enough anyway
I really have trouble my head around the logistics of not losing weight with a protein shake meal replacement. You would have to chug 10 a day
>If you drink a 200cal protein shake instead of every meal, it's difficult to find a person on earth who wouldn't lose weight.
Yeah, but it's not the shakes causing the weight loss. It's you consuming at a deficit. That's the fine print.
I know that. But what I'm saying is you're essentially losing weight because you're drinking the shake (instead of eating the goyslop)
No you're not....forget it. You're clinging onto this idea that the shake is causing the weight loss instead of the other way around. What the food is is irrelevant as long as the calories are less than what you burn.
ackshually... what food you eat can directly affect weight loss via thermic effect of food
damn dude you gonna go to facebook with this discovery?
Just saying nigga. And the protein(tm) tends to have a higher thermic effect than fat and carbs, so this would mean a protein shake would result in more weight loss than a carb or fat shake containing the same amount of calories
ANY FUCKING FOOD WITH THE SAME CALORIES WOULD HAVE THE SAME FUCKING EFFECT. Fucking dense retard.
Wrong
Learn
>This is often termed the thermic effect of food (TEF). Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%)
>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
Guess what the measurement of thermic energy through digestion is called?
A FUCKING CALORIE
YOU ARE A RETARD
>100 calories of protein consumed (30% burned) = 70cal absorbed
>100 calories of carbs consumed (10% burned) = 90cal absorbed
>100 calories of fats consumed (3% burned) = 97cal absorbed
Understand it now, my smoothbrained friend?
It doesn't fucking matter retard. Calorie deficits matter. Use whatever stupid logic you like to sum it up, but even if you at nothing but pure protein all day for a 1500 calories diet, you'd still be consuming 1050 calories. And since it's unrealistic to eat only one type of macronutrient, your real-world value for these thermic effects will be miniscule at-best, maybe 100-200 calories a day? And that's if the calories you're eating are truly accurate to the nutrition label.
Stop overthinking it. Want to lose weight? Eat less calories than you burn.
so what you're saying is,
these protein drinks have calories, and when you consume them you absorb the calories. aka the product does not contain negative calories. AKA it doesn't cause weight loss. AKA they put that warning on there because there are fucking idiots who think that drinking protein shakes burns net calories.
the thermic effect applies to the conversion of the food itself and the effort for your body to process it
yes
>It doesn't fucking matter retard.
A 30% reduction in net calories absorbed doesn't matter? You're literally retarded.
>miniscule at-best
200 calories a day is a little under half a pound a fat a week. That's NOT miniscule especially when every bit of deficit counts, like a hard cut.
>ANY FUCKING FOOD WITH THE SAME CALORIES WOULD HAVE THE SAME FUCKING EFFECT. Fucking dense retard.
Take your L.
>A 30% reduction in net calories absorbed doesn't matter?
It would if you literally only ate protein, but that isn't realistic. Way to skim that part dipshit.
>200 calories a day is a little under half a pound a fat a week.
Let's say you're currently on a 1600 calorie diet and aiming for a goal of 120g of protein in a day. A gram of protein is only 4 calories, therefore your protein consumption is only 480 calories. 70% of that is ~340 calories, aka maybe 150 calories burned at-best, or 1/3 a pound of fat a week. 0.3 lbs of fat a week is not much and usually something you wouldn't notice as you're already at a fucking deficit.
>It would if you literally only ate protein, but that isn't realistic. Way to skim that part dipshit.
refer to
where the conversation started
>0.3lbs of fat a week is not much
wrong
>usually something you wouldn't notice
fucking wrong
1/3lb of fat is a fucking lot, especially when you consider it's entirely the result of an often overlooked metabolic process that, evidently, you didn't know about until 20 minutes ago. Let's see you post body if you think 1/3lb a week "is not much"
>1/3lb of fat is a fucking lot
lmao
>post body
>doesn't post his own body with timestamp
spoken like a true dyel
>nothing but cope
I accept your concession.
anyone who unironically says "post body" should be required to post a timestamp pic themselves or be banned. It's always a stalemate between two retards who don't post anything. It'd be way better if pics were required or be faced with a ban.
I think you misunderstand the point of post body. The person making a retarded outrageous claim (a free 0.3lb of fat a week on top of your existing deficit doesn't matter bro) is required to post body as a way of proving that the poster making the claim is actually fit and not just some fat retard spouting nonsense. It's like a physical burden of proof.
>The person making a retarded outrageous claim is required to post body as a way of proving that the poster making the claim is actually fit and not just some fat retard spouting nonsense
So you're claiming that you're actually fit and not some fat retard spouting nonsense, so you should be able to post body no problem right? After all it's proof that you're right, right?
>n-nooo! the burden of proof isn't mine it's yooouurs
Not how it works buddy. I accept your concession.
Is it over?
I become seething fucking mad when I'm lifting, I've been lifting for the past five years and only this last year I started being untolerant and pissy when I lift, I hate any sort of talking or otherwise human contact and when I have to talk to people the slightest shit they say piss me off
goes away in an hour
stop using tren
you mf ass how the fuck did you know?
tren is THE mood-altering steroid. It is what is commonly referred to as roid rage. Tren is the example of the steroid you probably shouldn't fuck with unless you are prepared to face very negative sides.
Like shit man I've never pinned before but literally no one has anything good to say about tren aside from gains.
bonus points for night sweats, high resting heartrate (110), out of breath all the time, trensomnia, trendick and being limited during workouts because of how much it fucks with your cardiovascular system
thanks for the response tho
>you mf ass how the fuck did you know?
>I become seething fucking mad when I'm lifting, I've been lifting for the past five years and only this last year I started being untolerant and pissy when I lift, I hate any sort of talking or otherwise human contact and when I have to talk to people the slightest shit they say piss me off
Are there any exercises that use the lower traps a lot more than the lats?
if you have trouble feeling your lower traps lay on the ground on your stomach, then lift your chest of the ground while squeezing your scapulas together bringing you hands up in a "U" shape and just hold that position for a min for 3 sets. when they get stronger this way they will do more work during pull exercises
does anterior pelvic tilt go away and how much does it take also how do i burn ass fat faster
thanks in advance
>does anterior pelvic tilt go away
yes
>how do i burn ass fat faster
You can't spot reduce fat in any area. Bodyfat is like a bathtub filling with water with the drain open. The water going into the tub is your calorie intake, and the water going out is your calorie expenditure. You can't just take water from one part of the tub, it's distributed evenly. Bodyfat is the same way.
maaaaan fuuuuuck that. I'd rather be weak than deal with those sides just be to swole.
I've never done benchpress but I can do quite a lot of push-ups.
Is there some conversion?
As in benchpress = 0.X*body weight when doing push ups or something like that?
no. start with the bar
push ups = 0.7x bodyweight plus or minus a few points depending on fat distribution. Push ups to bench press is close but not perfectly exact. No measurement can accurately predict, as there is some skill component and other things like leverages associated with it. The variation between 2 people is vast
recently I was doing bjj and my ribs cracked (like how a knuckle cracks) it was a bit painful while it happened but felt ok and I continued to exersize without problems for the next day
two days later now, its not painful and I can touch it but if I roll and pressure is put on the area it'll force me to stop the roll due to the sudden jolt of pain
Am I ok? honestly its giving me depression thinking that I wont be able to work out for a couple weeks..
are there any work outs i can do with bruised ribs?
number one rule of injuries: Don't make it worse. Just take a break for a week and see how you feel. If it still hurts, take another week off. Do something you've been meaning to do, order some takeout, try a new movie/show/book. Your recovery periods don't have to be miserable.
need protein low calorie
lentil, quark, chicken, turkey
what eat
cheers
Protein powder is your densest g per calorie ratio for protein next to fresh meat. After that
>fish
>chicken
>Beef
>Some meat alternatives
>Other dairy products
>pork
And after that other stuff but to be honest for your primary protein intake these are your best options.
>No they're not and you certainly couldn't explain why you think they are
I don't have to, scientists already did it for me. I'd link to the actual source study but I can't find it.
https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/
Traditional crunches are ranked near the bottom as the least effective ab exercises. Crunch machines are even worse as they encourage poor form.
Neuromuscular excitability does not make an exercise more effective by default and can't be used to measure what is a more or less effective exercise. Doing a crunch on a bosu ball (top exercise #3) is not any different in muscle building capability when compared to doing a regular crunch. The fact of adding the instability element means you will have to sporadically recruit muscles in order to stabilize movement, but recruitment for the purpose of stabilization of movement does not mean that more fibers are being worked or that fibers are being worked more effectively due to this instability.
where'd you copy-paste that from
My brain you doofus
why should I trust you
You're not trusting me. Those are facts that I just told you. You can do some independent research to verify the truth of those statements and use your newfound knowledge to inform decisions in the future without having to trust anybody.
But the scientists doing the study don't agree with you.
The study only shows an increase in the amount of fibers recruited/excitability of a particular exercise. This does not mean that these are the best exercises. If they wanted to test what the best ab exercises were, they would have a bunch of people do each different exercise for like 10-12 weeks and then record differences in their muscle cross-sectional area and their levels of strength. They didn't do that. They were just gathering emg data. This study has nothing to do with what the best exercises are. Most likely the grifter that created the website you just posted saw this study and wanted to use it in order to sell something or increase their credibility through 'science'. So he just made some list of the data although this does not translate into real world results
>Most likely the grifter that created the website you just posted saw this study and wanted to use it in order to sell something or increase their credibility through 'science'
The study has been referenced on many different sites, I just chose that one because it was the cleanest laid out.
Do you have any studies backing up that traditional crunches are not the worst ab exercise? This isn't me trolling, like, genuinely. I don't trust any science here unless it's supported by a third-party study because people here genuinely think you boost test by doing nofap and drinking onion juice.
>Do you have any studies backing up that traditional crunches are not the worst ab exercise?
No, you can't disprove a negative. All exercises are the same as long as you recruit a muscle fiber and can fatigue it sufficiently to stimulate growth. No matter what particular movement you do, if you do those 2 things, you'll get the same results regardless of which particular pattern of movement you utilize.
>All exercises are the same as long as you recruit a muscle fiber and can fatigue it sufficiently to stimulate growth
But different exercises can be far more effective due to form, ROM, and other factors as well as being significantly more risky than others. There's a reason people advise against dumbbell flies and barbell bulgarian split squats.
>There's a reason people advise against dumbbell flies and barbell bulgarian split squats.
there's a reason I don't listen to these >people
Some are better in the sense that they give better things like ROM, easier loading, lower risk, etc. That's true. They're superior in the sense of being easier to utilize. My contention though is that crunches effectively work the abdominals in a full ROM, they're easy to load, they are safe, they're available to everyone with no equipment, etc. They're just a good choice for anyone that wants to make ab gains. This is why they are a staple of ab building before people need progressions/more weight to continue to grow them.
Planks, however, are not as good, as most of the weight is being rested upon the elbows and they are not aggressively fatiguing the abs. There are also lots of other muscles that are recruited, but not sufficiently fatigued in order to stimulate growth when doing planks, leading to more overall fatigue but with nothing given in return. This is why planks are a meme
Crunches simply isolate the abs a lot better and are frankly more comfortable and easier as well.
I find it's easier to cheat form with crunches vs things like hanging leg raises or dragonflies. Decline crunches/sit ups are fucking fantastic though.
can you homosexual naggers stop shitting up this thread and take it to /fat/ instead where the ketonagger is probably shitting up the thread too so no one will mind
our conversation has nothing to do with weight loss or dieting. Go cuck yourself
>be really hangover on moday morning
>rest all day and consume liquids and finally feel okaish ~18:00
>hit the gym start with squats feel great
>start doing incline dumbell presses, during the second set feel an intense headache
>do another set with lower weight, but decide to cut the workout short cus its getting worse
>headache gets fucking intense at gym lockers can barely old it together
>get in car cant even lie down in back seat cus blood goes to head and feels worse, decide to drive to pharmacy for aspirin
>pop 2 aspirins wait for 30 mins in pharmacy parking lot to gather courage to drive back home
>make it home lie down and aspirings finally kick in after 1 hour
>wake up every 2-3 hours with annoying (but nothing like before) headache and pop another aspirin
It is now the second day at noon and still feel a slight headache (no longer need aspirins though), wtf is going on with me, i never had a headache so intense and for so long, could it be an aneurysm?
Go to a doctor if you're worried
6'2" 230 lbs at 29% body fat. If i cut and fast plus cardio until july 1, how likely is it that I lose significant muscle mass if I lose 40 lbs in that time frame?
It's very likely you'll lose a lot of muscle if you go on one continuous prolonged fast. Not sure if that's what you meant as you didn't specify, but that's what I interpreted. The better way to lose weight would be to fast for no longer than 10 days at a time, then eat normally (maintenance) for about 7-10 days, then return to fasting for 10 days. Light weight lifting to stimulate muscle enough to not atrophy during that period. As much cardio as you want. Just keep alternating between the two. It'll probably take around 56 total fasted days to lose 40 lbs of pure fat
I meant fasting weekly like every Tuesday. My goal is 10 pounds a month with these two weeks in February as a testing/acclimation period. I'm just worried all lose 20 lbs fat and 20 lbs muscle if I do it wrong
>My goal is 10 pounds a month
That's an unrealistic number anon. To reach those numbers you'd need to have a daily deficit of 1250 calories which is way too high for your stats. If you were morbidly obese, I'd say otherwise. But just fat? Be more conservative. At your weight you could probably manage 6-8 lbs a month without suffering too much.
Thanks guys. I'll check out the study. I don't think I have the mental fortitude, but I can reel back my goals to be more realistic.
The problem with cutting in general is that you'll lose a lot of muscle.
The answer to cutting is to only cut through fasting. Either eat nothing at all or eat at maintenance. Fasting puts you in the proper hormonal state to be able to successfully fast while losing only fat, but the hormonal state will only persist so long as you eat nothing. Even a few hundred calories a day could fuck up your hormonal state. In a 10 day fast, you'll lose around 13-15 lbs of body weight. 40% of that is pure fat. 60% is lean soft organ tissue that regenerates after you begin eating again. Your muscles are already being fed in that time and your HGH is cranked through the roof, allowing you to maintain muscles and even gain strength while eating nothing. If you continue to eat but you also cut calories, you won't have the benefits of the HGH increase or access to your organ tissues as a source of food and you'll break down muscle. There's a study done by the buchinger villhemi fasting institute that goes into detail about it if you want to check it out. Fascinating stuff really and it's the ultimate way to cut if you have the willpower
>The problem with cutting in general is that you'll lose a lot of muscle.
only with cutting hard. By utilizing your muscles during a cut and consuming the proper amount of protein, your muscles won't be used as an energy source or at-least not as much.
fasting is a bad method for weight loss and doing exercise on top of fasting is an even worse idea.
>how likely is it that I lose significant muscle mass if I lose 40 lbs in that time frame?
very. You're not using the muscles and won't be feeding them the proper protein needed to keep them from being used as an energy source.
NTA but it's stupid to recommend lifts that have a higher rates of injury than alternatives. Like yeah sure you might get just as many gains as the alternative, but the second you have one bad rep you could be out of the gym for weeks. I did dumb shit years ago like high-rep OHP and was trying to do 15 reps at my working weight and fucked my shoulder up bad. Now I tell people to not go high-rep for compounds unless the weight is lowered by a lot.
I've recently been in the hospital for a collapse lung, and have just been released within the past 2 days after getting pleurodesis VATS surgery. I haven't had my follow up with my doctor yet, but my concern is that I won't be able to lift heavy ever again (NGMI.) I'm scared shitless of recurrence bc this has been the worst experience of my life, and was wondering if anyone has experience with this or knowledge on this? god bless, gents
my cousin has had a lung collapse twice and he is a lumberjack and lifts heavy shit all day every day and it havent happened again in 10 years or so by now so you might not be fucked for life. the only advice i have is to take recovery seriously
should i wear a belt when i do pendlay rows?
You can. It'll help you get a better brace but mainly I find with movements that aren't squats and deadlifts, if I don't wear a belt I often kinda forget to properly inhale/brace so a belt helps in that regard.
Legs today and I don't wanna go man. I don't even dislike training legs but I always get so fucking nauseous and the gym has terrible ventilation so I have to stand next to a window between sets reeeee
How bad is alcohol actually? Assuming you drink in moderation
its really bad, even snorting moderate amounts of amphetamines is healithier. it can give you cancer,diabetes,heart issues,stresses your liver,kills your gut health,fucks your brain up,kills nerves,bad for the eyes,bad for hormones, bad for kidneys it really has a negative effect on every single cell in your body even in moderation. the hangovers should be a blatant clue as to how shit alcohol is for you
There is no net-gain from alcohol, only net losses. It's high-calorie empty carbs, fucks up your CNS, fucks up your brain, fucks up body function, is addictive, and makes you sick if you have slightly too much. You should avoid in as much as possible outside of the occasional drink.
It's poison. See
and inhibits protein synthesis directly killing gains
Why is my right wrist in so much pain while lifting but my left side is fine
because you fucked your wrist up. Rest it for a week.
can i get a form check?
https://youtube.com/shorts/-GtrRPP7flk?si=EnSIkaIECMiOmarE
I'm not even fucking remotely close to hitting my protein intake requirements for growth. I drink two scoops of protein powder (40g total) plus my burgerland diet of around 1500kcal. I estimate there are another 40-60g of protein there. I'm 5'10, 145lbs so I should be consuming another 60g at least but holy fuck... I have no idea how people do it. Are you all just eating nothing but pan seared chicken breast every day for lunch?
Is it okay to up my daily protein shakes to 80g to compensate? Or will it just get passed?
So three things
>I estimate there are another 40-60g of protein there.
1. You aren't counting calories. Start counting calories and you'll know exactly how much protein you're taking in.
2. You only need to eat 0.82g per pound of lean body mass to fuel your muscles for protein synthesis. Absolute max amount of protein your body will be able to use is between 115-130g. Anything more than that is just excess that will either be pissed away or stored as energy (fat).
>my burgerland diet of around 1500kcal.
3. That's a really low amount of calories considering your stats. What's the deal?
Not bent over enough. See pic-related. Additionally it looks like your grip is kinda narrow but it's hard to tell from the angle. Seems like you're using your traps to assist more than necessary.
No need to start eating maintenance if you're still not at goal weight, though if you've been cutting for half a year I'd recommend taking a break at maintenance for two weeks just to give your body some recoup. I'd recommend starting to lift now as if you've never lifted before you'll managed to grow some muscle even at a deficit, as long as you're getting enough protein.
>I just don't fully understand the most efficient way to lose fat/build muscle while also not gaining back the weight I have lost
Stop bulking when you don't like looking in the mirror anymore. Simple as that. As far as efficient, the most efficient you can be naturally is to bulk with the intention of undoing all the weight you've gained. So if you want to only bulk for 4 months, account for how much weight that will be, and then plan in reverse for the cut. As long as you don't give up on your eating habits you won't regain your fat, thought that's a separate battle entirely.
didn't see these yet when I replied here
thank you for some input. I'm still new to this and very much appreciate the help this board gives me.
And yea, other than a few cheat days or maintenance days, its been 6 months of cutting.
>Not bent over enough
i cant bend any more. should i lower the weight?
>3. That's a really low amount of calories considering your stats. What's the deal?
When I was in 5th grade I weighed 140lbs. In 10th grade I weighed 120lbs. My mom didn't feed me and I suspect that permanently stunted my growth. I've been a hard-gainer ever since. Absolutely no muscle. Fat piled on a little bit once I left for college and started earning my own money.
Two years ago I started lifting and have been extremely consistent. Only I can really tell the difference in my physique I think. So for me, mass is out of the question. I can look almost like dudes in shaving commercials by being lean though.
It looks like I eat a lot of food, but that's OMAD, or maybe one big meal and a small snack within 6 hours.
>As long as you don't give up on your eating habits you won't regain your fat, thought that's a separate battle entirely.
Would you be so kind as to further elaborate? Do you mean over the 4 month bulk and 4 month cut, I should keep the muscle and not gain fat?
sorry, am retarded
So what that means is, figure out how much you're looking to gain. Is it 20 lbs? 40? 15? blah blah blah. You do the bulk and gain [X] amount of weight, and then you cut to get rid of the same [X] amount of weight. If you gain [X] in 4 months, expect to cut for at-least 4 months and vice versa. It's impossible to gain muscle without additionally gaining some fat, granted you aren't over-bulking. If you're really concerned about fat gain, you can try to lean bulk with a slight 250 calorie surplus instead of the typical 500.
yuuup
>My mom didn't feed me and I suspect that permanently stunted my growth
I mean you still made it to 5'10" which isn't short by any standard, despite what retards on this board will tell you.
You can't gain muscle (at-least not in any observable manner) without a caloric surplus. Calories literally make or break muscle growth in-addition to weight management. You mind telling me your current lifting program and numbers?
that was much more clear for me. thank you, anon
According to the x3 bar band guy jacquish that protein drinks are a waste and the body only absorbs a small percent of the protein from them
Maybe the powder you have is useless, I have never looked it up myself so dont trust me
that's fucking retarded
protein drinks are completely fine. whey is the most bioavailable protein with a favorable amino acid profile
as I said, don't trust me
I am pretty sure that dude is basically a snake oil salesman
That's complete bullshit, your body digests anything digestible the same. Protein does cause some thermic loss of calories but you still absorb a majority of it.
Are these just a gimmick?
Been cutting since late august. SW was 235ish.
GW for my height and frame is about 175-180 for a BMI on at least the back end of the "healthy" part of the BMI scale.
I'm currently about 195, my lowest I've been in like 9 years. Been eating at a deficit the entire time, no real exercise other than getting over 12k steps in about 3-4 days a week.
My question is: should I eat at maintenance now for a bit and then move to bulking while starting to work out seriously? Or should I get closer to my GW before starting to bulk? I just don't fully understand the most efficient way to lose fat/build muscle while also not gaining back the weight I have lost. Bulking makes me nervous because I never want to go back to where I was.
You should be nervous. If you bulk all those adipose cells are sitting there empty begging to be filled again while your muscles, which have never developed the supporting infrastructure like endomysiums, are just going to grow slowly.
You should start lifting and eating lots of protein to keep the muscle you have while you slow cut down to like 160 over the course of two years.
How old are you and how tall are you? If you've been fat before it's game over. Your goal is presumably to look good, right? Looking good is 85% being lean and 15% having mass.
29(30 next month) and 5'11"
In high school I wasn't fat at all, at least up until senior year where I didn't have a gym class. Gained a small belly then. In college I drank and ate at the cafeteria a lot. Plus had some close people die which spiraled me to keep eating and drinking. I have hovered between 210 and 230 for the last 8 or 9 years.
I want to get SwoleShack because of my health. Looking good is a large benefit I aim for too tho.
yes you should lose more weight. at least get under 20% bodyfat. It would still be a good idea to eat at maintenance for a little bit since you've been in a deficit for so long. Also there's no reason why you can't be lifting weights already.
>Bulking makes me nervous because I never want to go back to where I was.
Count calories and monitor the scale 1-2 times a week. eat at a smaller surplus like 200-300 cals. cut when you get to ~20%bf again.
>If you've been fat before it's game over.
don't be so dramatic.
obviously.
>my burgerland diet of around 1500kcal
>another 40-60g of protein there.
what are you actually eating? refined carbs, snacks, junk? cook real meals and you will get heaps of protein effortlessly. I get twice as much protein as you estimate in the same amount of cals.
Meat lovers pizza 3 days a week. Tuscan chicken in cream sauce on rice. Home made thickburgers with bacon and cheese. Mexican food (rice, refried beans, chicken enchiladas). Home made chicken soup. Chili. Homemade Panda Express copycat recipes like Beijing Beef and Orange Chicken on rice and roasted vegetables.
>0.82g per pound of lean body mass
Everything I've read has said 1g per lb of bodyweight. That's an enormous difference and would explain why I find it goddamn impossible. I hope you're right.
>Stop bulking when you don't like looking in the mirror anymore. Simple as that.
I feel disgusted with myself when my 32 waist pants no longer require a belt. Using your own judgement of how you look is a disaster waiting to happen.
Mine too. I dunno mang. It goes upper left, mid right, upper right, mid left. I can't see my bottom two well enough to really judge.
>OMAD
well there's your problem. eat another proper meal or two and you will get more calories, more protein and see more results in the gym. no such thing as a hard gainer btw. consistently eat more and your stomach becomes accustomed to it.
I'm not saying I have a hard time gaining weight. I'm saying I have a hard time gaining muscle. So more calories isn't going to help nearly as much as it's going to hurt.
your body needs a surplus of calories in order to gain muscle. you are not eating enough. 1500 + a shake might barely get you to 2000. you need at least 500 more cals to be bulking and that's assuming you're completely sedentary. see picrel.
I guess it's also worth asking what you're actually doing in the gym. program? frequency? etc...
I know I need a surplus to grow muscle. I'm in a cut right now. I'm just saying I'm a hard gainer. I'm shorter than both my parents.
Day A:
standing bent over dumbbell rows pronated
standing overhead dumbbell press
standing bent over dumbbell rows supinated
Arnold press
one-armed bent over a bench dumbbell rows
dumbbell benchpress on the floor, I squeeze at the top for the serratus anterior. It's not about pecs at all.
Lying tricep extensions to the opposite pec, not beside my head or nosebuster style.
dumbbell lateral raises leaning forward just slightly
Day B:
4 minute static leg raise
25 bicycle crunches
25 bicycle crunches
15 leg raises
25 bicycle crunches
25 bicycle crunches
125 flutter kicks
narrow dumbbell curls (supinated to chest)
wide dumbbell curls (maintain two feet distance between hands)
hammer curls (neutral to opposite pec pronated)
Weight is 10kg per arm for most of them. Lateral raises are 7kg because I am really afraid of fucking up my shoulders. I went too hard on chin ups/lap pull down as a highschooler and developed some pain. I think it's resolved but I feel like it's a time bomb so I'd rather not be stupid and subject myself to a 30 day fast results mentality.
Those bicep movements are in a superset, 9 sets in total. I work out every day ABABAB. It's easier for me to stick to habits that I either always do or never do. Doing something sometimes is really difficult for me. And if I fuck up and don't work out one day it's not a catastrophe. I usually do 3 sets and move up to 15 reps per movement before increasing weight and dropping to two sets. I really procrastinate on upping the weight so when I finally do it I can typically get around 8-10 reps. I know the common wisdom is 5-10 for hypertrophy but every big dude I've ever seen in my life has had a job moving shit. Brick layers are fucking yoked and they don't put down 30 bricks a day then fuck off for two days to recover.
no shit you can't gain. do a real program. what the fuck?
I think we've gotten way off-track from your original question. But the answer is "eat more protein". Even on a cut you still need 0.82g per lb of lean body mass. Judging by your routine I'm guessing you homegym?
>I know the common wisdom is 5-10 for hypertrophy
actually for accessory exercises the amount recommended is generally 8-12.
Why is my upper left ab bigger than the others?
Abs have insertions just like everyone else. Just be glad you don't have cursed abs like Derek
Does volume eating just increase your appetite since you're getting used to large portions?
I just got a gym membership
What the fuck do I do now?
I need instructions
>walk/bike/bus/drive to gym
>walk inside
>change into gym clothes if not already, get gym shoes on
>go find heavy(not too heavy, yet) metal object and lift it up and down
>repeat many times
>go home, eat good protein
>sleep
>repeat
>profit
Well I'm assuming you're a total novice, so first things first: Start lifting. Starting Strength is the gold standard for the total beginner and will help you get your bearings. Secondly, what do you want to do? Why are you at the gym in the first place?
I doubt just volume eating would do that, to actually stretch the full size of your stomach (since it already expands naturally), you'd need to repeatedly eat to a point of discomfort. Then after that you may notice that you are hungrier than before. But just eating low-calorie food and getting full off it? I doubt it'd change much.
It's better than nothing but anon if I'm being honest I'd really focus on getting a car first. My gf is going through the same thing right now and no car is killing her.
I've lived in urban areas in a country with excellent public transport so I've not driven long enough (20 years ish) that I'm literally back to doing driving lessons again. So It's gonna be a while. So is the barbell/kettlebell/barbell split a bad idea?
pick things up, put them down
https://liftvault.com/ find something that fits your schedule/goals
>Failing to plan is planning to fail
read the sticky, then do Stronglifts 5x5. Those two things got me to lose 70 pounds and reverse fatty liver disease and prediabetes. Once you're doing well on 5x5 it's time to do a more advanced program but if you follow every word of advice in the sticky you cannot fail
The sticky feels like a philosophy that my autistic brain cannot comprehend
I'm just trying to lose my fat belly
>I'm just trying to lose my fat belly
Fat is lost in the kitchen, not the gym. It's simple. You gotta eat less calories than you burn, which means reducing your calorie intake. In simple terms "EAT LESS FATTY".
use this site https://tdeecalculator.net/ to figure out your TDEE, always choose "sedentary" as your activity level. These sites grossly overestimate exercise and it's a good habit to lose weight even at rest, at least for most people. Once you figure out your TDEE, subtract 500 calories minimum from it and a maximum of 750 (1000 if you're really fat/obese). This is now your calorie goal day-to-day until you hit your goal. If you want to gain muscle you need to eat a proper amount of protein to encourage muscle growth in-addition to lifting, otherwise if you're just interested in losing fat you need to just keep the deficit going until you're satisfied.
And most important: Stay consistent. Nothing's gonna change if you have a 500 calorie deficit for 5 days and then gorge and binge eat on the 6th. You can undo entire weeks of progress like this.
Ah, forgive me. I live in a shitty-ass burger city with godawful transportation. no car here means you pay $50 for a 10 mile uber trip or risk getting stabbed by a meth head on the train. I wouldn't say the kettlebell split is bad if you have no alternative, but no matter what dumbbell and kettlebell weight caps out pretty quick for compound lifts in programs like SL and SS.
I've already been doing the tracking calories thing
I've actually had a lower limit than what they say
I'm trying to find out what next to do
read the bejessusing fucking sticky, srs.
If you wont do that, do Stronglifts 5x5
https://stronglifts.com/
But you might have shitty results because you might fuck up your nutrition, it all depends on if you understand the concepts in the sticky.
Everything else is just asking other people to relay what the sticky says to you in bitesize chunks for no reason.
Make some coffee, have a nice sit down, and just read through it all, it's considerably less effort than deadlifting
I realise Stronglifts is only a beginner program and you'll hit a wall quickly enough, but I'm basically lifting to survive and recover from obesity, not get swole. I am 6 foot 5 inches tall and the second I start losing weight I look pretty good in a shirt, which is all I want. I run twice a week. I have my nutrition pretty much nailed, so in my brain:
Stronglifts A,
running,
Stronglifts B,
kettlebell,
running,
rest,
rest
... is gonna be enough to get my ass into shape? I don't care if it takes me longer to get strong, and I am already enourmous (I'm so broad shouldered I look like like bad CGI) so don't care about growth in the slightest.
If I can still continue to make gains, even if slower, and get in shape doing SL twice a week with kettlebells, that'll do.
If I'm going to fuck myself up, make progressing dangerous on the barbell stuff, or some other mission critical issue, then I will have to find an alternative.
Or, is there a barbell program based on lifting twice a week anyone can recommend?
Very thankful for your input thus far anon
Read the other post I responded to regarding weight management, you can't outlift a bad diet.
And any amount of lifting is better than none. Whether or not it gets you into shape is up to you.
It's mid February soooo
>Go to gym
>sit on a random iso machine
>prolly something leg related
>play with phone
>do 1-20 reps of like 10-20 lb
>leave
>tip attendant on the way out
You'll fit right in
I've just got back into lifting after 6 years off and getting fat again.
It's hard to get to my gym as it's far away and I'm still saving to get a car.
I'm doing stronglifts 5x5. I work from home and I'm finding the gym is taking too much time out my days due to travel.
So I was thinking do workout A and B from Stronglifts, with a kettle bell workout as the third day. This means I only have to trek into the gym twice, but means I get 3 days resistence training.
Is this a sensible idea?
Any fellow barrel bros here? Ive been lifting for a few years now, and it just feels like lifts don't work the same for me as they do others. I do a bunch of standard back excercises but I barely feel it in my back, squats and deadlifts have always felt weird as shit, and so on and so forth. I try looking up information about it online but all I find is people wanting to build a barrel chest, as in a big chest, not as in the medical issue. Shit kind of sucks.
what the fuck is that?
shifty pepe
I'm not willing to pay $40 for knee wraps. What can I use to substitute them?
Best way to increase pullups? Today I did 4 sets of as many as i could and got
>5
>4
>3
>3
i wanna get to 10.
negatives
band assisted
buy a doorframe one, every time you walk through it, do a set of pullups (bathroom, have to do a set, do your business, another set before you leave)
superset pullups during certain rest periods
I WAS READING THAT FUCKING BAR THREAD FUCKING homosexual JANNIES REEEEEEEEEEEE
I stopped working out for a good 6 months, then did a c25k. started working out again last week. I want to continue running and working out, can I do 3 days running and 4 days lifting and be fine?
yes
but listen to your body if you need more rest
Ive noticed pain/strange compressing feeling in my rhomboids/thoriatric spine area while squatting (front and backsquat). Anyone got an idea on what it could be, should I stop squatting? If so, how can I replace squats
What's the most fit fetish?
the D in BDSM
body dysmorphia
pits
Ordered 2 sets of chinkshit j-hooks and not sure which to keep. Left feels thicker and sturdier overall but threre's just one horizontal weld holding the barbell up. Right feels cheaper (it was) and the hook is plastic, but its easy to roll the bar out when benchinf alone and the weld is vertical behind the hook so it seems a bit more stable
Thoughts?
>Thoughts
buy American welds
until then, use right
Will you make fun of me when I go to the gym anon?
depending on what you're doing, I'll laugh in my head, but never to your face. then I'll go home and tell my wife what I saw and she'll remind that's why she hates public gyms is because of people like me
but just because I laugh internally doesn't mean I don't respect you for bettering yourself
I always thought sumo deads were inferior since the range of movement is so low but Im not only feeling them more than stiff leg but I get alot less back pain as well.Should I replace stiff leg with sumo for now? I dont know whether to stick with them or find out whats wrong with my stiff leg deadlift.
If I'm getting back into running after a long period of not running, is it safe to do two-a-day? One in the morning, and one in the evening, only 10-15 min each?
10-15 min?
you'll be fine
Thanks, just wanted to check I wasn't being reckless
My legs are starting to feel a bit tired lately, but no soreness or pain (as long as I keep good form)
sure. just keep in mind at least from what I know, you really only get the health benefits from running around the 30 min mark. so if you can, just compound the 2 into a 30 min run either at night or in the morning.
if you can't, just getting any running in is better than no running at all. keep it up
Yeah, I'm trying to get to that point. I can't do 30 min yet, so I do 10 min in the morning at a slightly faster pace (since I don't have as much time) and 15-20 min in the evening slightly slower. Trying to work my way back up to 30 min at the slower pace. When I was in my mid-20s, I was able to do 6 miles in 45 min four or five times a week. That's the ultimate goal again, since that's when I last got a gf (I know correlation != causation, but...)
I injured my left elbow doing ohp. After a month of no pressing, I got back in to it, but now when warming up for ohp and dips I get elbow pain, which goes away by the first working set.
Any idea what causes this? Or what I can do to stop the warm up pain?
What's more important: calories or proteins? I'm a recovering skinnyfat so I don't know what should I really eat in order to get bigger without looking like a pregnant woman again
calories. you can eat all the protein you want but if you aren't in a surplus you won't gain size.
Gotta do that then, thanks
not true if you're a beginner. you can be skinnyfat with no lifting experience, eat at a deficit, lift hard, and gain some muscle while losing bf. however you will plateau eventually.
lmao
shiggydiggymn
Anyone have any recommendations for an elliptical? Wanna start getting a bit of cardio in. I was thinking something like the marcy me-709. Pretty cheap, light and compact, not too fancy.
will raising my t as a female give me a gains boost? or is this retardation? i dont want to roid
>D.W1lliams motivation and reward system @ 25:30
YWABAW
Of course it will. Why would you though, the muscles you want to grow doesn't take that long to get to a decent size? If your arse isn't growing, make sure it's actually active during the lift by pressing on the area while lifting the weight. If it's soft, the muscle is inactive and you need to try some mind muscle connection and movement drills to get it to activate during the lift.
>home gym
>barbell weights squat rack
Could i just do
>compound lifts
>4x8
>U/L/rest/U/L
With the last 2 days at ~70% weight and 4x10?
Will that get me anywhere on a slight bulk
Start with it and adjust over time as necessary
Thanks guys
Yes, that'll work. Only issue is that for some people 70% of their 1rm is something they can do for 12+ reps. Better to use RIR.
>4x8
There's no reason to have fixed numbers for reps. Early sets you'll be able to do more than later sets so have a range and once you hit the upper end of the range on most sets you increase the weight.
Right is a stronger shape at the hook. Can't tell what the back is doing. Unless you're squatting 300kg+, it doesn't matter.
How to deal with not being able to shit for almost 2 weeks while cutting? I'm trying to eat as many fiber as I can but no luck. I understand that less food means less shit in my stomach but I'm afraid this will give me some kind of digestive problem somehow. 1300-1400cal diet, my TDEE is 1800, yes, I'm a manlet skinnyfat.
can recovering from lifting weights leave me fucking exhausted all the time
I feel like I'm getting enough sleep but I'm just drained mentally all day and feel like I can nap at any point
I don't drink caffeine because it gives me heart palpitations
>I feel like I'm getting enough sleep
How much is enough to you? People need between 7-9 hours and it's important to get the same amount every night, catching up on sleep by sleeping in one day a week is terrible for you. Make sure you're going to sleep and rising at the same time each day.
>I don't drink caffeine because it gives me heart palpitations
Caffeine is the biggest disruptor of sleep quality, but there's also alcohol and cannabis that will lower the quality of your sleep (even if you find they help getting to sleep, the overall quality is reduced) and along with it your recovery.
Also exercising too close to sleep without doing something to calm down your body again such as breathing exercises can fuck with your sleep too. You might not be getting enough daylight in the moring which is a massive factor on your energy levels throughout the day.
Or if your diet is shit then you'll be fatigued all the time, even more so after exercising. If you're not getting the macros and electrolytes you need to repair yourself you're in for a bad time, and if you're stuffing your body with sugar and other slop to dirty bulk or some retarded shit like that you're also going to be exhausted from that. Check you're getting enough protein, salt, potassium etc.
There's a million things that can affect your sleep, troubleshoot your daily habits and there'll likely be something glaringly obvious.
Thanks anon
Good luck anon, it sucks being exhausted and it feels great being energized so I hope you find the source of the trouble. Diet is probably the most likely culprit, but if you're just getting into lifting then your body will need to adapt so give it a bit of time and don't be disheartened, but it can't hurt to analyise the rest of your habits a bit anyway.
Also when I said
>Caffeine is the biggest disruptor of sleep quality
I should have said most common, alcohol and other substances will wreck it much more.
I doubt im eating enough protein
I haven't been drinking or smoking or anything so really diet is probably the biggest thing
Roughly 1g of protein per lb of lean body weight is what you want to aim for. If you're a skelly then also make sure you're getting enough calories as exercising at a deficit will just tire you out for sure.
nta
120g is enough
What does SwoleShack think about German Volume Training (also known as the "10x10" program)? It used to be pretty popular about a decade ago.
very taxing
any sleep apnea in here with normal bmi
Hi SwoleShack, I have a question about Creatine.
Say I load it 20/g a day week 1, then 2-8 maintain 5g/day.
Then I take 2 week break.
Do I need to load it for a week AGAIN or can I just go back to 5g/day?
You don’t need to load again. 1 week is fine, then 5g daily for maintenance. Loading is done for the purpose of saturating your muscles faster - you get the same results in 3-4 weeks of a normal 5g per day
do you guys have any food scale recommendations? ideally from amazon, if you could.
reposting because I didn'T get an answer last time:
Why am I getting weaker? for the past 3 months I could not get stronger (plateau) - despite juggling with my reps/weight and now I'm starting to get weaker for the past 2 weeks. I even took 1 week break, eat healthy everyday, never drink booze. The only issue is my sleep but it was always shitty. Still I'm getting about 6 hours instead of 8. I gained like 6 pounds and I am weaker then before.
>Why am I getting weaker? for the past 3 months I could not get stronger (plateau)
did you got weaker or you just plateau?
Weaker makes no sense, and I would check my blood testes for hormones.
If plateau, there are many routines you can follow to fix it, but all of them can be sumarized on dropping your weights, then adding more weight week after week until you hit and surpass your plateau.
>did you got weaker or you just plateau?
I plateau for 3 months and then after, for 2 weeks, I got weaker.
I used to be able to bench 13x135 but the last 4 sessions I went from 13 to 12 to 11 and today was 10x135. Not sure what's wrong with me.
>The only issue is my sleep but it was always shitty. Still I'm getting about 6 hours instead of 8
>only issue
Nigga sleep is the NUMBER ONE gains goblin for strength, hypertrophy and testosterone. It is the BIGGEST issue you can fucking have in life.
Get 8 hours sleep. Get the same amount of sleep every night. Don't drink caffeine within 10 hours of going to bed or within an hour and a half of waking up. Don't exercise close to bed time (within 6-8 hours). Get daylight. Stop looking at screens (including your phone) in the last few hours before bed, at the very least use blue light filters and turn down the brightness.
Fix your fucking sleep and your entire life will improve, not just your strenght and test levels. Make it your absolute prioirity.
>Don't exercise close to bed time (within 6-8 hours).
retard, how the fuck is this realistic if youre not a neet or wake up at 4 am to exercise before bed?
>Don't exercise close to bed time (within 6-8 hours)
wtf lol no. Exercise timing doesn't matter THAT much. Like yeah sleep is super important but this detail is just entirely wrong.
i know it's not SwoleShack question, but i have the biggest chance for an answer here
how do you shave fellow baldlets?
i've got OneBlade but i feel like i constantly have to go over the same spots and it's really easy to miss some bits
with the standard gillette disposables i get all read and have to throw one out after each shave
I use a gillete 5 blade thing. I lather it up with gel-cream stuff, then go over it, generally feeling around with my other hand for any obvious missed spots. Then, I get my left hand wet with water and rub it all over... for some reason, that helps me feel for any missed or not-close-enough spots, and I hit those again. I know that for the back of my neck, I need to go at weird angles, but other than that it works
How to step up my sex game?
Basically my body tire before my dick, and I just lie panting while my dick is still hard, and by the time I get my stamina my dick is soft.
What to do?
I'm not obese, 176 cm /70 kg
But I just tire after an hour or so of humping.
cardio
Already doing it.
I want to know if there's something else I can do specifically.
Because I've already cummed before hand, so our sex is like me cum, her cum, vaginal sex.
I would get bored after an hour of humping. Why not just nut when you feel like it?
hump someone better looking
If i cant do picrel, does it mean I am just cursed to never properly squat?
My issue isnt getting down into the bottom position (either standing like normal or laying like in picrel), but when I try to get up out of the hole i have issues
>if keep back vertical, heel on right foot raises
>if keep foot flat, back leans forwards to counterbalance, throws off bar path/causes me to dump bar forwards
and in the case of doing this lying version in picrel, if I keep my feet flat and back vertical, I am physically unable to drive my knee any further over my toes and cannot get out of the bottom squat position. Its like i just hit a wall, a ton of pressure in my knee, ankle, hamstrings, shin, etc.
I am autistic and forgot to mention that all of this is the result of an old injury. It only applies to my right ankle. I have also tried squat shoes, playing with stance width, lowbar, highbar, front squats, etc. Same issue. I probably have some sort of imbalances at this point as well, my left quad is noticeably bigger than my right.
I have also tried unilateral movements instead like lunges or bulgarian split squats, but it essentially becomes a more glute dominated movement on my bad side, because of the mobility limitation.
tldr, should I just give up on squats? It kinda kills me. Squats are my favorite lift even if i suck at them, and imo theyre one of the best things you can do for strength and fitness, and I wouldnt even know how to begin replacing them
As it is because a old injury, I don't think anyone can answer it 100 accurately. Saying that, working on mobility exercises may help you, as it sounds that there is a range/flexibility problem.
>isolation
Shoulders have 3 heads, facepulls for the read head, lateral raise for the middle head and the front head you are probably already working it enough, implying you are doing good complex push exercises like a variation of bench press.
If you want to make just one for the shoulders, OHP is the best all-around complex exercice.
Whats the best all around isolation exercise to strengthen shoulders?
Do bitches get wet if you overhead press them? Real answers only
like Niagara Falls
That's fantastic. I plan on picking up women I find attractive and just running off with them when I get bigger like a fucking caveman. It'll help if they actually like it. It would probably cut down on the amount of sexual harassment lawsuits. I can probably warm them up a bit to the idea by overhead pressing them a bit before just throwing them on my shoulders and sprinting away to the fuck dungeon
Anyone have any lifting belt recommendations?
Can I maintain muscle mass by lifting 2x a week? I'm considering an SL-like full body for both session
I have very nicely developed forearms and lats, however my triceps are disgustingly tiny and I'm having a hard time increasing their size (and therefore the width of my upper arms which look disproportionate to the entire arm and shoulder). What should I do to specifically build triceps?
I found out recently that I have pinworms. I'm taking pryantel pamoate, washing all my clothes/sheets, vacuuming, wiping down my surfaces, bleaching the shower, hell, I even ate a whole clove of garlic. Is there anything else I can do to help get rid of them?
for me two pills spread one week apart fixed it for me. didnt need to bleach my whole house. freaked me out seeing them crawl in my asshole
Are picrelated shoes good for deads/squats?
yes but shit for running
Anyone here have issues with being unable to fully empty their bladder? My question pertains to how I should weigh myself consistently since the amount of water I have in my bladder after my morning piss varies a lot.
whats the best db shoulder exercises if you were to pick 2
upright rows
lateral raises
How do I get over my irrational fear of GYMs as a perma DYEL?
I don't want to get emasculated by gymthots and mogged by zoomers with brocoli heads.
I feel like roided meathead dudebros with sleeveless tank tops who would bench press my entire body for 40+ reps for endurance training would be the least bullying type.
I just don't want to end up in a DYEL thread or zoomzoom tiktok with my incel glasses and haircut.
Everybody in my neighbourhood goes to the same big corpo gym and I'm working on a very visible job where I'm basically interacting with unironically 5% of the entire city district minimum when you factor in thousands of people.
I'm like bruce wayne in gotham city and the gym is populated with winged mammals.
>I don't want to get emasculated by gymthots and mogged by zoomers with brocoli heads.
no one cares about you in the gym: They're there to lift weights, not crowdwatch.
>I feel like roided meathead dudebros with sleeveless tank tops who would bench press my entire body for 40+ reps for endurance training would be the least bullying type.
no one cares
>I just don't want to end up in a DYEL thread or zoomzoom tiktok with my incel glasses and haircut.
Keep to yourself, have decent form, don't be an ass and you will never end up in those videos.
>Everybody in my neighbourhood goes to the same big corpo gym and I'm working on a very visible job where I'm basically interacting with unironically 5% of the entire city district minimum when you factor in thousands of people.
How is that any different than a grocery store? Do you get the same fear that you'll encounter someone you know there? Why do you automatically assume it'll be negative? All of my co-workers who recognized me at the gym were very polite. Usually exchanged 5 words and went back to our own workouts.
>I'm like bruce wayne in gotham city
don't think so highly of yourself
Are leg raises above the head any better than leg raises at 90 degrees?
Also, my shoulders ache from almost every exercises that I do. Should I just isolate exercises that tax my shoulders until they’re healed? Should I just take a break for like a week?
I’m doing upright rows and btn presses for shoulders mainly…
I’ve skipped 12 gym days so far since starting in April last year…
I worked out my shoulders and arms on Sunday morning. Just dumbbell ohp, lateral raises, the usual stuff. Pushed myself to failure but I didn't hurt myself or anything. But then on Monday night right before going to bed (like 40 hours after my workout) my neck starts feeling a bit stiff. Then when I went to bed all night it was sore and it's been sore since. Could this just be DOMS in my neck/shoulders? I've never had that before. It feels it could be a strain but how could that be when I felt fine 40 hours after my workout?
well, for me DOMS kick in 30-48 hours after training and can last anywhere from a day to 3 days so its probably just doms
can you do cardio every day or are rests day needed like with lifting?
depends on intensity. Just a 2 mile jog? You could probably do that every day for a few weeks without too much issue, though I'd still recommend at-least one rest day a week. Cross-country though? I'd imagine you'd have to treat that like lifting.
yeah, just like a quick evening run for few miles
never really did cardio before so i have no idea and everything i find online contradicts each other
I say no matter what your routine is you should plan on having at-least 1 full day of rest per week.
roger that
I sprained my wrist and so I've rested it for a couple weeks. I had initially tried lifting wearing a brace but it made it worse.
Should I go directly back to doing 2 handed lifts (like barbell ohp) with a slight deload, or take some time doing asymmetric dumbell lifts instead (like doing dumbell press but with a lighter dumbell in my injured hand)?
I need to cut from 86 to 76kg for summer
should I start now? is it too late and I should try again next year?
Get rid of the mentality of it being "too late". The best time to start is always "now".
Will you drop 10 kg in less than three months? No. Can you still get rid of 5-6 kg in that time? Absolutely.
It's never too late to improve yourself anon. Improvements aren't made in massive jumps followed by months of inaction. They're made by continuously making small changes and small improvements that eventually result in massive change.
Think of your life as a shop on a long course. If you make small changes to the direction now, it results in an entirely different destination.
Test
>Be currently around 162 lbs. 5’8 Age 29
>Eat and drink non stop for the last 2 months because of my job (restaurant / cooking bussinees)
>Need to lose around 22 lbs. for a family event that I have to attend no matter what.
So how should I go about doing this? I had the idea of going into 72 hours fasts, refeed, replenish electrolytes and rinse and repeat until I hit my target weight but I’m scared Im biting more than I can chew (heh).
Thanks in advance for the replies.
Just hit 97.5kg on bench (3x6). How long til I hit the elusive 2pl8?
For 6 reps? You should start now and do them for 4+ reps, shouldn't take long to add 2 reps.
How do I keep back tension in the last part of the deadlift? No matter the weight, no matter the starting position, it just goes to shit the moment the bar reaches my knees. I am hinging properly, I have reset to super low weight many times. The entire "bend knees after the bar passes them" thing doesn't work for me, it's as if I get locked in that position. My knees won't move forward because it feels like my hamstrings are keeping them extended. I can somehow get past this position properly if it's super low weight that I can hold like that for like a second, but if it's anything more than that it will just crash to the ground and pull my upper back with it.
I don't think my hamstrings are too tight (they are a little) because I can reach a good starting position just fine and perform the lift with good form for the first 3/4ths of it. Am I retarded? Should I be unlocking my knees more and be standing more on the front of my feet? Is it more of an ankle movement?