N-noone? I'll start then. I restart training quite often since i have a miserable food intolerance. I think i have finally found out what it is and can avoid exploding a couple of months in due to excessively eating that exact food.
What i have noticed is that every time i train i do not look like i train. I think i am making the error that many anons state of picking a strength training program and thinking it will make me look better.
I have no clue how to evaluate if a program makes sense or not outside of strength training ones. What am I even looking for in one that is less focused on strength and more on looks?
For example i am about to start gzcl. it does have only a single strength set which makes me think it should be okay for my purposes no? Is looking good just the assistance exercises you chose? Can you overdo it in the strength aspect? Previously I ran 5/3/1 for beginners full body every second day and while it did bring up my stats by a ton it did not make me look good.
Secondly I have fucked up proportions. Long limbs and short torso. Rendering me nearly unable to squat properly while making deadlifts so incredibly easy that I have zero hamstring growth or enabling my OHP to start catching up to my bench because I am so bad at it. Should I just forsake barbell compounds and use unilateral exercises instead?
I don’t get why you don’t just do a full body workout 3 or 4 times a week. That way you hit every muscle 3-4 times right? Can the body only do maintenance on so much tissue at a time that training multible groups on one day is bad? Like for instance I do PPLPPLx right now. But why not do something like Push every 2 days Pull every 2 days and legs every 2 days? It would be like: M: Push Legs, T: Pull, W legs Push. Thurs rest, F push Pull, S Legs S Pull.
In that variant I hit PPL 3 for each. Is it just too much volume? What if I do one half in the morning and then the other before I get home?
How many sets per week are you doing, and why do you feel your current routine isn't working?
>it did not make me look good.
That's just the body dismorphia talking.
Looking good is muscle tone (especially in the upper body and arms) plus not being fat.
Some muscle group that are very visible even with just a bit of growth are traps, delts, biceps, so don't forget things like power cleans, ohp, and curls.
Your hams won't do much on that front, and everybody has weak hams anyway. You could do Nordic curls and rdls to strengthen them.
but it's like my hamstrings and ass do not exist at all compared to my quads. my profile looks completely stupid.
OHP is my strongest lift by far so probably side , rear delts and traps missing
That chart is beyond fucking wild >20-30 reps on front squats at 65-85% of your 1RM
This has to have been written by somebody who never lifter seriously a day in their life
It's called piss because thats the sound it makes, pee i wouldnt know. Could be peenis.
I don’t get why you don’t just do a full body workout 3 or 4 times a week. That way you hit every muscle 3-4 times right? Can the body only do maintenance on so much tissue at a time that training multible groups on one day is bad? Like for instance I do PPLPPLx right now. But why not do something like Push every 2 days Pull every 2 days and legs every 2 days? It would be like: M: Push Legs, T: Pull, W legs Push. Thurs rest, F push Pull, S Legs S Pull.
In that variant I hit PPL 3 for each. Is it just too much volume? What if I do one half in the morning and then the other before I get home?
Full body 4 times a week, isn't that overkill? I do full body twice a week, i would do 3 times per week if i was a bit younger but im 30+ and probably low-t so i need the prolonged recovery
I don’t get why you don’t just do a full body workout 3 or 4 times a week. That way you hit every muscle 3-4 times right? Can the body only do maintenance on so much tissue at a time that training multible groups on one day is bad? Like for instance I do PPLPPLx right now. But why not do something like Push every 2 days Pull every 2 days and legs every 2 days? It would be like: M: Push Legs, T: Pull, W legs Push. Thurs rest, F push Pull, S Legs S Pull.
In that variant I hit PPL 3 for each. Is it just too much volume? What if I do one half in the morning and then the other before I get home?
Ideally you want to work a muscle every 4th or 5th day, so it's recovered and you can go hard.
Workouts in between are useful, but must be lighter.
A full body essentially eventually morphs into a split with a number of light exercises, because it's easier not to do all the hard exercises on the same day (everybody hates the Monday on the Texas Method). If you don't want to spend all that time at the gym, you cut those light exercises short, get a similar (very broadly speaking) effect by doing cardio, and are left with a split.
Probably an upper lower or a push pull (not ppl) split.
I'm trying to bulk up. What's a good full body workout routine I can do with calisthenics and 25lb weights? And are there any calorie dense foods you'd recommend?
Pioneer - either pioneer cut single prong or pioneer adjustable lever. Other good options include titan support systems (has 10 mm quick release) or Oni (13 mm quick release). I personally prefer quick release as my locking mechanism but single prong and lever both have their upsides and downsides.
Could anyone link me a PPLxULx routine? I know I could pick and choose from a PPL program and change things here and there for the UL portion, but I'm new at this so I'd rather follow something established already. A step-by-step document would be nice.
>8 exercises on back and bis day >no supersets with abs, calves, neck, forearms >DL and BB row on the same day >BB row is the 4th exercise after 3 other back exercises
Stopped reading there.
Can I get rid of rows? Feels like no matter which variation I do, how low I drop the weight to keep my form perfect etc I just never really feel it. Would I be better off subbing it out for lat pulldowns or something?
I wouldn't drop them entirely. Rowing horizontally keeps your shoulders healthy. I never "feel" any insane pump after rowing but lets say I try to do pullups day after DB row is feel my lats have been doing something.
5'5" 205lb lardass here, what the fuck gives. my squat is dog shit garbage compared to my other lifts, I've only been going to the gym the last few months and no matter what I do I can't seem to get my squat to improve, I don't know why but my quads just don't seem to want to grow or accommodate past a certain point.
does anybody have any advice for fixing this? I've tried squatting wide, narrow, high bar, low bar. is it a lack of additional volume? I'm squatting twice a week once heavier back squats and then lighter front squats. do I need more accessory work? I'm just stuck.
Also in terms of proportions my quads aren't necessarily small, they just haven't gotten much bigger compared to the noticeable growth all over my body since starting lifting. Also I figured I should mention that I do have a pancake ass, it is flatter than flat and it has always been this way, I have a hank hill ass, is the answer possibly doing direct glute isolation work? I'm wondering if this may be the issue because I almost feel as if quad dominant narrow stance heel elevated squats are easier for me than any other stance or positioning, which doesn't make any sense unless you account for an extremely underdeveloped ass.
but also if that were the case my deadlift would suffer wouldn't it? I also believe I may have longer arms and shorter legs, as deadlifts seem very easy and I don't even feel close to my max nor have I tested it.
I'm a newbie, exercising at home with adjustable dumbbells and my legs and arms feel sore as fuck after I work them, however I don't feel much soreness in my chest at all, am I doing something wrong?
Today I did:
pushups 3xF
chest press 4x12
upward flys 4x12
hammer press 4x10
svend press 2x12 2x10
All were supposed to work my chest which is weak as fuck, but I don't feel anything in it at all.
Probably not as weak as you think. Or not have a proper mind to muscle connection.
Could also be form, not isolating properly.
Only as strong as your weakest link.
my wife is 31 BMI with no musclemass, i was thinking of getting her on a modified grayskull lp, intermittent fasting and daily 1 hour walks. she also likes going to spinning classes so she'll do that at least 2 times a week.
anyone have experience in de-hogging their woman and want to give advice?
She will be hungry, and eat strange food .She has to deal with it, it's not good for her to be that fat.
And she'll have to move every day. Running will be good for her, if she can do hill or cross country or two running even better.
800m fast jog + half a dozen 30 seconds run/1 minute walk intervals actually putting in some effort would be the bare minimum
ive been doing a 3 day full body routine + running 10km on 3 of my rest days, but im starting to get bored of just lifting heavy objects and running, so im thinking about doing calisthenics so i can learn some skills. would i be risking overtraining, or is this the usual routine most guys pick up when they want to branch out from the gym? >FCFCFCx >F is full body days >C is calisthenics days + 10km run
How's your progression on the lifts?
I'd go >FCxFCCx
instead, if you're not a beginner anymore.
If you are, how the fuck are you already getting bored?
been lifting for about a year and progression is pretty slow now, and im not bored with the gym, im just bored of not being able to use the strength. i considered boxing but meh, im a pussy whos scared of being hit >FCxFCCx
im guessing id be increasing the intensity on gym days if im dropping to only 2 days a week, and if thats the case then i like this. ill give it a try for about a month or so and see how i feel. cheers anon
redpill me on abs
currently at 66kg/172cm, still have stomach fat, but i'm wondering, if i lose like 6 more kilos, will my abs show up?
i haven't been working them at all, only pull ups, farmer's walks and running i guess, or maybe there are some exercises that work abs in my program and i just don't know if they work abs
>i haven't been working them at all,
Have you been doing squats and deads? Ohp?
You've worked them. Maybe not enough to get the biggest gut ever, but that's probably not your goal anyway
>db deads and db ohp - yes, squats - no
Go for barbells, and squat.
You'll use more weight, but bilaterally, it will have more effects on the core.
If you don't like squats, at least do front squats, better than nothing.
>Go for barbells, and squat.
i can't really squat, i'm /homegym/ and it's dangerous without a rack
i can do some voodoo magic and make a rack out of my dips bars, but idk man, i'd rather not
whatever, i guess i can do some hanging leg raises on my leg day or something
>it's dangerous without a rack
Get squat stands, or clean the weight up, and front squat.
Way better than not squatting at all.
4 weeks ago
Anonymous
so a weight that you can clean is an okay weight to front squat?
i'd rather not get more gym shit in my apartment, i have no more room left
4 weeks ago
Anonymous
You'll be cleaning it once, and doing multiple reps or front squats (usually 3 or 5, you'll probably go towards 5 or a couple more), it's not like you need your clean max to be exactly your front squat max.
4 weeks ago
Anonymous
i see
well, thank you, gonna add that shit to my leg day then
When creating a recipe and you want the total recipe weight in grams, how do you weight it? For example a pot of ingredients thats too small for a food scale. Do you weigh it holding it then stepping on a body weight scale? I dont wang the recipe in portions thats why im doing this.
Show me your best dumbbell workouts for beginners. I have no money for a gym at the moment but I do own a pair of adjustable dumbbells that go up to 44 lbs and I need a ticket out of the skelly city.
i tried doing RDL right after one top set of DL instead of doing backoff sets with a lighter load
worked up to a single of 130kg, dropped it back down to 115 for 5, did two sets of RDL with 100kg after x8.
i usually do RDLs after heavy back squats with 90kg for 10-12 and i feel them just as i should in my hamstrings, however doing them after the deadlifts my upper back was almost giving out, is that due to the upper back being the limiting factor after deadlifting so i dont feel it in my hammies too much?
or is the 10kg increase too much so my form suffered? i tried to make sure bend my knees only very slightly as i always do to make sure my hammies get the stretch but i didnt feel any of it
or is it just a stupid idea in general to do rdls after regular DLs and i should just keep doing them after squats and not on deadlift day and go back to lighter higher rep DL sets?
i wanted to do sumo deadlifts for higher reps on squat day instead of rdls, just to change things up a bit
Regular pushups are too hard for me to do very many of them but wall pushups are too easy for me to get worn out by them in a reasonable time. What's a middle ground pushup?
it's kind of relevant(self-improvement) but what kind of brush should i buy to spread shaving cream/foam?
i'm seeing many different ones ranging from synthetic nylon brush, genuine badger hair,wild boar fur, also there are those silicon cleaning scrubbers which could be used as well.
There's a weighted row machine in my gym (sort of like pic related)- do one armed machine rows stimulate the rhomboids sufficiently to induce hypertrophy, or are they mostly for the lats instead?
Depends how you do them, jesus christ. That machine is absolutely amazing
- overhand grip and pull with flared elbow and forcing the middle back to do the work/retract hard: middle back/traps
- neutral grip and pull with tucked elbow to waist: lats
- any grip you feel like and pull with around a 45 degree elbow: rear delts
cutting advice: I do really well for like the first week and then the cravings get really insane. What do you guys do to help take your mind off them? I know I'm not hungry, I just have a bad habit of wanting to eat when I'm bored.
- Eat high volume low calorie foods (lettuce etc) to bulk out meals
- Eat nutritionally dense foods (meats instead of protein powders, etc) to make your existing food more sating
- Eat more protein, as it's the most sating macro
I'm working towards a full chin up (i can only get my nose to the bar currently) but I still can't do a pull up. I pull but I don't go anywhere. any tips?
also, thoughts on k boges for calisthenics? his daily exercise idea seems ideal for a lazy person like me who just wants something simple
Just get stronger, pulldown etc. Calisthenics are absolutely junk for strength and size. if you want to get stronger, go to a gym or get some weights. if you want to get better at calisthenic movements for fun, then do that
https://i.imgur.com/si0ywts.jpg
Test results
Would appreciate some feedback
I am 37 yo, lift semi regular. Heavy binge drinker with periods of binge healthing too
Literally what are you expecting here? test results consistent with a 37yo who lifts sometimes and drinks and has a generally middling lifestyle. Either clean your lifestyle up or don't. What do you want from this thread
is high bar squatting really that much harder than low bar? ive never tried low bar cuz the position seems odd
also how far apart should my legs be if my mobility isnt the greatest?
Depends on your leverages, but yes. Puts the glutes and adductors in less mechanical advantage, so quads have to do more of the work. tbh unless you actually want to do powerlifting i wouldn't low bar, you probably already have plenty of glute/adductor work in your program, and not enough quad
>Calisthenics are absolutely junk for strength and size.
I'm not really trying to get big or anything, just lose some fat. is it really that bad? I've seen some anons here get great results
I got this dilated pore of winer.
I tried to get the blackhead out using an extractor tool but all it did was rip the skin off around it. Now that it has healed up a little, I am using Salicylic acid now but no real results.
What other options do I have besides going to a dermatologist or asking a doctor to cut it out.
Its on my back so it is nearly impossible for me to deal with it without causing more damage.
cutting advice: I do really well for like the first week and then the cravings get really insane. What do you guys do to help take your mind off them? I know I'm not hungry, I just have a bad habit of wanting to eat when I'm bored.
Yeah, I mean eat normally, like it you were doing a maintenance level diet, not overeat carbs like if it was a cheat meal.
You're talking a small step back to keep going with your diet, not nuking all you've done in the last few days in one sitting.
I boulder 3x a week. Want to incorporate lifting 3x a week also. Just want to bang out my sessions quickly as I have a kid. Is it enough to just do bench, squats, ohp, rows for 3*8 3 times a week with progressive overload?
I'm working towards a full chin up (i can only get my nose to the bar currently) but I still can't do a pull up. I pull but I don't go anywhere. any tips?
also, thoughts on k boges for calisthenics? his daily exercise idea seems ideal for a lazy person like me who just wants something simple
is high bar squatting really that much harder than low bar? ive never tried low bar cuz the position seems odd
also how far apart should my legs be if my mobility isnt the greatest?
About 10% more weight on low bar.
Which is kinda a lot, considering the sweat you'd need to get that extra 10%, but also kind of isn't much if you aren't competing
1x a week im doing a 20 min run the day after deadlift day (fasted if i do it in the morning), just to get the blood flowing and i heard its good for recovery but my hr is around 140-150 which is above the LISS threshhold. used to do 30 min but my joints didnt feel so great after but 20 min i have none of that. can i keep doing that or is that possibly gonna hurt my recovery from diddies? (im weak so it obviously doesnt effect it yet but if i ever manage to pull more than 3 plates for reps and my volume squats feel really heavy i dont want it to stand in the way)
Whats the best oblique workout? I use the shitty oblique torso twist machine in my gym but I barely feel my obliques activating even with lighter weight.
Anons ive got a big problem, i think my ass is leaking and its gross. Ive got the flu so im hoping it stops when im better but now im sick and nasty. My underwear had a wet spot on them but it wasnt like shit and i havent dine anything but lqy in bed today. Im not gay or do butt stuff, im 175lbs at 5'11" so im not overweight.
Unirionically im really worried about this. Ive got no reason to be incontinent and i havent ever been like this before. Do i need to up my fiber a ton, should i just stop eating, what do i do?
I need a pullup bar for a narrow doorframe - there's maybe 3 inches of clearance on one side of the doorframe. My old one is one of those wide Iron Gym ones that is super wide and will no longer fit.
I want to buy an exercise bike for cardio. This is for heart health and blood flow because I sit at a desk all day for work and I work from home. I like in an apartment so it should ideally be quiet. Do you guys have any recommendations? I don't really know what I'm doing or how much I should pay. I want something that's for beginners but isn't junk quality and something that isn't fucking massive.
There are like pelotons that are $1500 and amazon folding exercise bikes made of chinesium for $150. Any experiences or advice you have would be appreciated.
did db rows yesterday for the first time on an incline bench. never noticed how much "cheating" I did by using my hips and whatnot. anyway, I have the worst side ab doms in my entire lift. this shit normal? I dont get ab doms at all if I do regular bent over db rows.
Since I don't have access to a pullup bar and I'm only doing one arm db rows for lats, I tried incorporating dumbbell pullovers. I'm extremely weak at them to the point where it doesn't make sense.
My left side also feels weird - not painful - at the bottom of the movement.
I had some discomfort on my left shoulder the following couple days, but nothing serious.
Visually, my back is a bit crooked from side to side (not rounded)
Could getting stronger at the pullover help me get a stronger, but also more even back?
I'm guessing chest supported. I don't like that movement because it limits extremely the weight you use. I prefer one arm rows with opposite knee and arm on the bench, letting the lat stretch the fuck out at the bottom. You also don't use hips that way.
is high bar squatting really that much harder than low bar? ive never tried low bar cuz the position seems odd
also how far apart should my legs be if my mobility isnt the greatest?
Low bar is better for lifting the most weight, but only if you are comfortable with the technique. Also it will affect your presses, so keep that in mind.
https://i.imgur.com/si0ywts.jpg
Test results
Would appreciate some feedback
I am 37 yo, lift semi regular. Heavy binge drinker with periods of binge healthing too
SHBG is high on low carb. From your eating disorders I'm guessing you do fasting or keto. Stop that. Go high carb (focus on easily digestible carbs like fruit, sugar, honey, milk, white rice, maybe potatoes) and for weight control just lower your overall fat intake and especially PUFA.
I'm betting money that your TSH is also high.
https://i.imgur.com/1js65tF.jpg
There's a weighted row machine in my gym (sort of like pic related)- do one armed machine rows stimulate the rhomboids sufficiently to induce hypertrophy, or are they mostly for the lats instead?
Rows work lats, traps, rhomboids, teres muscles and also rear delts. You can't isolate the rhomboids afaik.
Anons, I have a silly question, I cycle a lot due to now no longer being a WfH wagie and I've noticed I've managed to get my kneecaps completely blown out when I have to go into a sitting position. Whether that's for Deadlifts or Squat, my kneecaps sound like a cement mixer and is equally as painful to do.
I've adjusted my bike seat up, down, forward back, whilst I feel comfortable enough whilst riding, to cause this much pain I must be doing something horrifically wrong.
Not a question. But go to a bike shop (assuming it's a real bike) and actually get yourself fitted on your bike properly. Probably sitting duck-footed or similar, and just putting thousands of reps of stress on the acl/meniscus
jogging and running is terrible for fat loss. walking uphill is way better
jogging and running are only 'terrible for fat loss' in the sense that they are impact exercises and the body will hit impact limits before it'll max out the calories you can burn through it. Unless you are a pro bb, it really doesn't matter. But 'the best for fat loss' is any cardio you can sit in zone 2 for hours and hours on
>duck-footed
I knew being an autismo toe walker would get to me some day.
The shame in it is when I row there's now pain, just when I have to go down stairs or do that downward motion with my hips and putting pressure on my knee caps is there any real pain.
Try fasting, or do the prep that people who are going to have a colonoscopy do. Which amounts to fasting while having diarrhea.
Try fiber supplements too maybe, I never tried em.
I think I fucked up. I started bulking recently but I was really around maintainence for about a month. Yesterday I decided to eat an entire pizza, a protein shake, a vitamin, and a protein bar for 3000+ calories. Since then I have felt like utter shit, bloated, constipated, sick to my stomach.
Is this just a consequence of shit food selection or is this just the bulking experience?
I read in the sticky or something a long time ago that it's best to lose weight before trying to gain muscle and I've used that as an excuse not to bother lifting ever since
How true is that and what kind of bf% should you start lifting?
It's more like, if you can't stay lifting now, diet down.
Maybe you're moving into college, maybe you're building an home gym... If you can, lift, if you can't, diet down and start lifting asap.
> To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Is this really accurate because I'm 145kg and 210cm so id have to eat about 200 to 250g of fucking protein a day to gain muscle? And if this is accurate what food can I consume that has the most fucking portion in it?
>I'm 145kg and 210cm
You're tall as fuck. Yeah, it takes a ton of protein in you want to get gains.
The best options for your money are >Lentils, but they're high in carbs too >Whey, comparing the protein quantity is cheap in the end >Meat, you can buy in bulk, or tougher cuts for stews, or cheeper stuff like ground beef
Cheese has alot of protein. Parmesan cheese for example has 35g of protein per 100g but it has alot of calories. Usually meat has around 20g of protein per 100g.
It is ez af to hit 200g without eating or spending a lot.
>6oz chicken breast = 52g >6oz pork loin = 35g >6oz sirloin steak = 35g >1 cup nonfat greek yogurt = 23g >1 cup 2% cottage cheese = 24g >5oz can of tuna = 29g
That's 198g. Adding in the smaller amounts of protein from small sides like potato, pasta, vegetables, milk, etc when making this into meals puts you well between 200-250g per day.
i want to start taking trt on my own and don't want to tank my estrogen. I saw this from derek's website
(greatest margin of error, weakest aromatase inhibitor)
(high margin of error, fairly strong aromatase inhibitor)
(low margin of error, fairly easy to crash Estrogen unless on a high dose of aromatizing compounds, very strong aromatase inhibitor)
How do these actually compare to eachother ratio-wise? Like for example is arimistane 1/2 as strong as aromasin? And if i were to buy arimistane how much would you guys take for trt just as a rule of thumb before checking your blood results again?
What is your skinmaxx routine? I have never used skin care products, so my question is what do I need? Cleaner, peeling and? Which ones do you recommend?
>have no problem falling asleep >wake up 4 hours later with zero chance of falling asleep again, either because of a million thoughts going through my head or because it's too hot (even though the room is cold)
this has been going on for months. yes, I'm in therapy, but it will take years until I'm not a psycho anymore so I need something else.
I'm already on 1 mg Melatonin every evening and it's helps falling asleep but that's it.
Any tips?
I've been lifting for many years, and honestly, I just fucking hate squats so much. I'd rather do 10 different exercises than one more squat. 100% of my "eh, I'll workout tomorrow instead"s are because of squats. 100% of my "eh, I'll rest 2 more minutes" are because of squats. It doesn't matter if I go easy and squat babby weight, doesn't matter if I push and squat at my limit, it's all the same hate.
It may be the most efficient lift, but I probably lift half as often and half as productively because of squats.
If I just deadlift for hammies/erectors, hip thrust for quads/glutes, and up my core volume, will that keep me more or less covered? Maybe even a few pistol squats here and there, at least the balance factor tempers the hate a little. I also run 15-30km/week involving a few hills, so it's not like my legs don't do shit.
(No, I don't have access to a leg press, and even if I did I've seen That Gif too many times).
How do I mix lifting into my cycling routine? I'm training for my first Century my pop's smart trainer, going for ~50km/day now and a bit more on weekends.
I heard squats and DLs improve cycling performance.
Red circle on the picture is where I get weird cracking 3-5 times a day when I stretch or do something fast with my shoulders.
It started as a silent *knock* ~6 months ago, now it's a pretty loud cracking. It's painless though.
Should I be worried?
Could it be caused by the fact that I started working out about a year ago and didn't do any sport before?
Should I go to doctor?
Jesus, I haven't massaged my glutes and hams in a very long time. The fascia was so fucking sore.
Is this something that will build up as time goes by, or is it a sign of something else?
It's still very sore. Could I possibly be irritating the major nerves? The pain is the same as I've had in other muscles/tendons/fascia. There's no tingling or numbness.
I kind of want to bench today but I am getting over this bad muscle knot I had in my right shoulder blade and I am doing dumbbell benches which means I have to hoist them into position which could potentially make it worse again. Do I do it or just focus on getting rid of the soreness completely before benching?
My sedentary TDEE is 1800 kcal and I'm trying to leanbulk, is daily intake of 2100 kcal too low? They say 300 kcal surplus is enough but I'm also burning a non-insignificant amount of calories during a workout, am I not? On the other hand, I spent the last year cutting (used to be fat) so my TDEE might be actually lower because my body got used to the deficit? Help me brehs.
How do I deal with boners while riding/on the saddle?
I'm not even joking here don't laugh. When I ride I tilt my hips so that my sit-bones are on the wide part of the saddle but not the soft, front part of my crotch...
But my dick and balls hang and as I pedal, my crotch gets rubbed side-to-side gently.
It's even harder in tight clothes as when I get a boner, the clothes get even tighter. My dick gets rubbed between my skin and the moving fabric while the saddle caresses my balls.
I've tried adjusting how I sit but any other position that reduces that meant I had to but more weight on my crotch which is painful and not right
Why not? Why are you even wondering this?
Plenty of people keep backyard chickens/goats yet still eat eggs/chicken/lamb and drink goat milk
Hello, I workout at home, and there's a program I want to follow but there's excercises I cant do.
Does it do any damage that I change: >decline dumbbell press>dips >alternating curls>barbell curls >skull crusher/tricep push down> OH extensions >skip machine leg excercises >decline W. crunches> normal w. crunches
I have no dumbbells and no fancy stuff either, a pull up bar, barbell and platform to bench
Friday: Lower-Body Hypertrophy Training Day
Barbell Front Squat 4 sets of 8 reps 4 sets of 10-12 reps
Dumbbell Stiff-Leg Deadlift 3 sets of 10-12 reps 3 sets of 12-15 reps
Barbell Good Morning 3 sets of 10 reps 4 sets of 8 reps
Leg Extension superset w/Leg Curl 3 sets of 15 reps 4 sets of 12 reps
Weighted Ab Exercise of Choice 3 sets of 15 reps 4 sets of 12 reps
Seated Calf Raise 3 sets of 12 reps 4 sets of 10 reps
Saturday: Back and Biceps Hypertrophy Training Day
Dumbbell Row 4 sets of 8-10 reps 3 sets of 12-15 reps
Seated Cable Row 3 sets of 8-12 reps 4 sets of 8-12 reps
Close-Grip Lat Pulldown 3 sets of 12 reps 3 sets of 15 reps
Dumbbell Shrugs 3 sets of 12 reps 4 sets of 10 reps
Cable Face Pull 3 sets of 12 reps 4 sets of 10 reps
EZ-Bar Bicep Curl 3 sets of 8-12 reps 4 sets of 8-12 reps
Cable Hammer Curl (Rope Attachment) 3 sets of 8-12 reps 4 sets of 8-12 reps
Sunday: Rest Day
Okay, SwoleShack i know it might be too much to ask but i need a program. And i only have dumbbells. I started fixing my back and posture 2 months ago, and so far super happy with the results. It's not there yet, but it is so much better. I am underweight skello, but grown some mass in the last 2 months, and now ready to lift.
Right now my program(?) is Lunge, Floor press, and push ups. It worked well, but i need more.
legs: bulgarian split squats, nordic hamstring curls, sissy squats (with a db or without)
back: db rows
bi: obviously curls
chest: floor press + floor flies
tri: overhead triceps extension
shoulder: db press + lateral raises
that pretty much covers the basics and you can progressively overload most exercises. lats are kind fucked without a proper chinup bar but what can you do...
Thank you so much, i will begin immediately. Not sure i'll be able to find something for hamstring curls but it's okay, my legs are pretty strong anyway. I think it's a great start.
do nordic hamstring curls for your hamstrings. focus on the negatives at first, once you hit the floor push yourself up with your hands and repeat the process. put something comfy under your knees.
How should I pick my starting weight for linear progression if I'm getting back into lifting?
I moved and only had machines for about 1.5Y. I am home now, and have my garage gym setup (BB + rack). I lifted today back on texas method and started out light - 135lbs squat, 95lbs bench, 135lbs deadlift. I used to be at 1/2/3/4 so I'm starting quite a bit lower than my previous highs. Today's session felt easy, but I haven't done these lifts in a long time so I still felt I got some work in.
I'm thinking I'll just bump like 10lbs/week until I get back up to my old lifts instead of just starting higher. Is this dumb?
Why TM instead of SS/SL/GSLP? But in general it's better to start too light than too heavy. Rip's recommendation is to do sets of 5 and add weight until the bar speed slows down. Then that's your starting weight.
>hit 25 >everyone else has a serious relationship by now >we're all turning into corporate slaves >everyone else just does some hypertrophy work here and there >"haha yeah I work overtime every day... lifting? I can't make the time anymore man, at least might as well stick to the aesthetics"
Is this how gymbrotherhood ends?
When to stretch for flexibility training? I don't want to hurt myself by scheduling it incorrectly. >Mon: lift >Tue: Judo >Wed: rest >Thu: judo >Fri: lift >Sat: judo
Stretching doesn't do anything. Stiffness is really just weakness of that muscle. Strength train the musculature and positions you want to improve
https://i.imgur.com/TuUkiaE.gif
So I understand that soaking your oats the night before is good because it breaks down / removes the phytic acid in them
However one thing I can't seem to find is wether you should uuse the liquid in which you soaked them to then cooked them, or should you strain the soak liquid off first then replace it with fresh and then cook.
???
it literally does not matter, do whatever you want
I assume you haven't actually read what you linked, because the paper explicitly says that stretching increases static ROM only, and only through increased tolerance to stretching rather than the muscles actually getting looser or more pliable
So you can spend hours a week stretching so that you can stretch slightly further in those exact poses and under static conditions, with no change in dynamic flexibility. Sounds good bro!
3 weeks ago
Anonymous
>So you can spend hours a week stretching >hours
stretching takes like 5 minutes.
3 weeks ago
Anonymous
to achieve nothing, as per the paper linked (which premises significantly more stretching volume to achieve what they 'achieved' in it). do it if you like it i guess
3 weeks ago
Anonymous
It literally lists off the effects of it on different types of exercise and how it effects people of different age, showing a positive trend in ROM and improvements in activities that require you being limber like gymnastics, running, or whatever. Stretching can also help warm up muscles if you're just waking up or feeling particularly stiff.
like it's one thing to say "i don't bother with it" but there's no need to actively argue against something helpful
So I understand that soaking your oats the night before is good because it breaks down / removes the phytic acid in them
However one thing I can't seem to find is wether you should uuse the liquid in which you soaked them to then cooked them, or should you strain the soak liquid off first then replace it with fresh and then cook.
???
Guys I know this is a bit gay but does anyone have that pic of the lean skinny ripped anon in pink shorts?
I think he might have had a towel or robe over his shoulder not 100 percent sure. His face isn’t visible but he’s pretty ripped otter mode
I've been drinking 1.5l of Fairlife milk a day for the past few weeks and have felt great, but idk if my body digests the protein from it vs. solid food
I wouuld imagine getting it from as varied an ammount of sources as is possible wouuld be best, given they should all have their own benefits
Also taking itno account what is most natural, accompanying fats, etc
im 25 and i feel like my life is over. i live with my parents (and sister) who are horrible and abusive. i got an associates degree in computer science but didnt go further because i didnt do well because of my situation
im currently broke and selling off my csgo skins. i started applying to shit jobs but whenever i apply i get instantly rejected. i dont want to but i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc.. who just accept anyone
i live in nj and the price of living here is so expensive. i talked to one person who said the part theyre in is not as expensive and there are a lot of available jobs that are not bad
i dont want to not suffer anymore but i dont see the point of going on since i dont really have any real friends or family that care about me
NJ? Get your SORA license and go become a security guard at one of the big companies, and not necessarily in that order. They've got so many openings and in an expensive part of NJ odds are high that they have a post in walking distance so you can get cardio gains, making my advice SwoleShack related.
>i dont want to but i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc..
I was literally working at Whole Foods as extra help before I got my big break. I was a college dropout and was ready to give up. Don't. You'll get a way in, but you have to start at the bottom because you have 0 connections.
>i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc.. who just accept anyone
yes, and?
Lots of us have had to do that. Do the work. Make it work, anon. How badly do you want to be independent?
im a hospital nurse and as a hobby i study survival medicine and medical prepping.
i want to start a youtube channel where i talk about treating chronic diseases in the post-shtf or grid-down scenario. but, i've never started a youtube channel to create content before and i really don't know much about it.
what i notice is theres a ton of content around "acute illness", like treating broken bones, stopping bleeding, gunshot wound trauma - but the reality is that stuff will be pretty minimal compared to grandmas COPD when she runs out of meds, or your daughters type1 diabetes when you can't find insulin.
not much effort seems to be put towards managing chronic illnesses post-shtf, which is where i want to carve out my niche.
any advice from anyone whos started an SwoleShack or prepper themed youtube channel before? i have a wireless lapel mic and plan to use my iphone 14 pro camera to record.
i think my first video will be like "top 10 chronic illnesses that you'll need to treat post-shtf" or something, because it seems like "top 10"-style videos get good traction. i'll need to learn a lot, like how to edit videos, how to design thumbnails that get clicks. maybe even make one of those stupid mr beast faces for the thumbnail (jk i would never fucking do that)
But like, what are the options?
Diabetics without insulin, for example... can they survive if we deal with their diet? Do you need an horse or a cow to extract slin from? Are there options, and how practical are they?
>I just tried curling 30 and failed
you mean dumbbells tho right?
>Is there any way to really beat down your forearms other than super high rep counts?
yes but starting out I used to get a lot of tendonitis using heavyweights that lasted for a few days to a couple of weeks, so keep that in mind and try not to get injured
Yes. Bent over rows are a divisive exercise, some people swear that they don't have the body proportions to get much out of them. If T-bar rows feel better for you, do them.
>squat >feel nothing in my abs >deadlift >feel nothing in my abs >sit ups >feel it in my abs but no improvement in my physique >carry a patient down 2 flights of stairs with my partner >my core is engaged the entire time and is sore the next day
what are some other exercises I can do? I live in california and most buildings are only 1-2 floors so we don't get to stair chair very often.
5’9” 145lb manlet here, trying to understand something about my body
I have been good about maintaining a well rounded and nutritious diet with very little if at all “cheating” - we’re talking like one pastry every sunday. I have been good about maintaining an exercise routine where I do push myself to failure by the end of my last set. I have a focus on curls and chinups, and they do feel worked and looking in the mirror they seem to pop more over time, however despite that they seem to hover around a 12-12.75” circumference as the measurement seems to fluctuate, why does it seem that my biceps have stagnated in their growth?
Also is having forearms at the same circumference as my bicep area disproportional? I attribute my “””large””” forearms to having been a busboy in highschool and having carried massive dish loads for substantial tips from waiters
You're either not eating enough, recovering enough, and/or doing enough in the gym to get them to grow. Check out Renaissance Periodization's weekly set recommendations per muscle group, they have good starting points to figure out your MRV and MEV.
I don't understand why/how pre-fatigue works. If my triceps are lagging behind and I pre-fatigue them with push downs and then train BP, wouldn't my triceps fall behind since the other muscles involved will have to pick up the pace?
Would it be potentially harmful if I started doing calisthenics on a daily basis on top of lifting 3-4 times a week? I want more volume but I don't want to spend forever on the weights. Busting out some chins and pushups on the regular seems like it would be a nice compromise
I literally can't feel comfortable when doing squats ever. I thought it was a weight issue but then I dropped to like 25 lbs and if anything they felt even worse? My legs just feel strained if I go more than a tiny bit down. The only way to get around this is to have a super wide angle out but only on my right foot which feels wrong too. Feels like I'm just messing up my legs halp
I tried abs exercices on sunday. Pretty light, really: 50*2 bicycle, 25*2 side plank, 15*2 hip dips, and 20*2 legs lift.
And it still hurts two days later.
When is the best time to do it again? Today, or when I stop feeling it?
I'm usually a timid homosexual but I was walking home from the gym after my 2nd workout ever and there were some drunk hooligans yelling and I just wanted to scream at them and call them homosexuals and attack them. Is this normal
I have too many exercises in my routine and I can't get rid of any. Every time I try to I remind myself why I put it in there.
There's gymnastic skills in there and frequency is key for them so that's 2 spots taken per session. 2 other spots per session spent on compounds. 2 on isolations. Abs, neck, calves in a giant set. Flexibility training shoved in there too. 4 sessions per week. Physical job and on a cut.
It's too much. I'm already super setting and making use to myo reps, drop sets, etc in order to cut down on time.
Can you do all that shit in 1h or less?
The science isn't completely solid yet, but there are long term side effects to working out hard for more than 1h at a time
Why the fuck am I so bad at/stalling on squats, but my DLs are still ramping? I hit a 4pl8 dead fairly easily last week but I'm not sure I could do over 250 on a squat. That range seems way too unbalanced to me? I've had multiple people form check me and apparently it's fine, but I just don't feel like I have the strength.
>Picrel
I mean, I can't know without seeing you Saturday, but that's the most likely problem.
That, or you lost your quads in a freak industrial accident
I am trying the carnivore diet for a month. Day 21.
My skin feels great, I almost don't fart, my vision got better, I feel less hungry, the cravings for goyslope are mostly gone, I lost some bodyfat and I am starting to have that mental clarity.
The problem?
I don't feel that "energy". I feel pretty sluggish. Today i spend all day on bed. I did a few pullups like every morning but they were hard. And Idk why, my legs feel heavy.
Where is the "burst of energy" benefit carnivore bros?
I'm roughly 10kg overweight and a complete dyel.
Do I just focus on cutting and diet only or should I go gym too, eat protein and focus on building muscle during the cut
What is your goal? It's difficult to both try to lose a lot of fat and gain a lot of muscle at the same time. I would eat at a slight deficit with plenty of protein if you want to start lifting hard.
I want to build strength and a good frame with hopefuly some muscle showing by the time i've cut enough. I'm thinking 300kcal deficit on a protein focused diet, whilst doing full body 3 days a week
I woke up with a debilitating head ache, chest and joint pain, and an upset stomach. I can barely get out of bed but I need to walk to the shops to get some food. What should I eat to promote healing?
Without doing excercises that explicitly target/isolate it, how do I get a thicker neck
Best excercises that passively thicken your neck
I already do bahhhbell shrugs
>lateral raises 6-7 sets to failure
is that it? is that all it takes to build juicy shoulders? it feels like I already do more than enough pressing movements for my front delts in form of bench and incline bench that I feel like I could just skip on ohp. also is it REALLY worth it to specifically train rear delts if I already have a lot of rowing and pulling movements in my program? feels like an overkill.
does anyone have andy bakers powerbuilding program? or a website/collection from a lot of influencers and strength coaches programs? im remember seeing a link to a google docs with links to mega archives but i didnt save it
I got fit and started dating and noticed all the hot girls have horrible living arrangements. Apartment is 100% of the time a horrible mess with stains on the carpet and somehow the walls and there's a 90% chance she has a cat and that cat shits on the carpet.
Why did I want this. Why did I want these "people" to notice me.
I been using pic related but I don't feel like its doing much.
Should I just remove this machine from my workout and do other things to work my glutes? or keep doing it with faith one day I gonna feel my glutes work
if i work out 4x a week (upper lower) is just spreading 4 different back exercises on a ll days a good idea to make my upper days less convuluted?
like u1 5 sets of lat pulldowns
l1 3 sets of heavy barbell rows after the main leg work
rest
u2 5 sets of low rep chinups (or 3 sets + 2 sets of lat pulldowns with a different grip)
l2 2-3 sets single armed dumbbell row after the main leg work (including conv diddies)
essentially splitting them to vertical pulling on upper days and horizontal on lower days
my lower days would be heavy squat -> rdl -> barbell row on the first one and heavy diddies -> volume squat -> single armed dumbbell row (to not kill my lower back after the diddies)
its run ULxULxx, is that still fine to essentially work the back every workout day as long as i split vertical and horizontal pulling or shoudl i switch barbell and dumbell row for each respective day?
i sometimes do ULxUxLx depending on my schedule, would it make sense to swap the rows for those days?
I've actually run something just like this before. The upper back tends to recover really fast so that's not an issue. The only issue I had was that my lower back would take forever to not feel like shit if I did a row after a lower body day. If I run it again, ironically enough I might opt to do LUxLU, do rows on upper body days, and do vertical pulls on lower body days to decompress the spine.
is a 3 day routine at home of upper body compounds, upper body accessories, lowerbody/core, repeat twice a week, stupid? I don't have a full set of gear at home so I can't and don't want to do anything involving a barbell currently, I have a pullup/dip station and a weight vest primarily
>been working out for two years >fairly strong, can easily bench my body weight >do regular cardio >don't drink much >don't smoke >not fat >read everyday >sleep well
In theory I should feel great. But I have these issues
>feel like a nervous 14 year old boy all the time (I'm 28) >behave pathetically and meekly around others by default >struggle to assert myself >have low libido
The libido could be from fapping a lot and porn addiction but the other stuff I've always struggled with. I just don't know if it's low test or some personality issue. If I keep busy with hobbies I feel great when I'm alone so I don't know
I've always been weary of back squats for hearing about slipped discs and what nought, and I've never had the best back from my sedentary lifestyle and bad posture.
That's why when I went to squat my sets today and upped the weight, as soon as I lifted it off the wrack I felt immediately uneasy about lowering down. I lowered the weight and started, thenrelt pain in my lower back after a few reps. I decided to switch to goblet squats.
My question is should I totally avoid back squats? Is it fine to not do them. At the same time I see young girls squatting heavy weight and I feel stupid for wanting to blacklist back squats. I don't want to be behind like I am in everything else in life.
do not risk injury because of what you see other people do or because you think you're "behind." in fact, if that's what you think about while lifting you should stop all together. otherwise, just focus on your own progress and accept that some times you have off days. try again tomorrow with less weight and see if you can pick back up. if you are worried about your back go see your doctor and get examined.
typing this here because it's not Friday so no feels thread and I need to get this off my chest. wife and I have decided that it's time, we have to put one of our dogs down on Sunday. I've had many pets in my time on earth, but this one hurts bro's. she's a chocolate lab and the most loyal animal I've ever owned. eating dinner, sitting by the fire at camp, on the couch watching TV, running/biking with me on trails, and sleeping right by my side every single night, she's always right there, by my side. but come Sunday night there will be an empty space. with tears in my eyes I'm typing this out wondering if we are doing the right thing but she's in so much pain. she can't hold her bladder, her legs shake when she walks, and she struggles to get up. she has Cushing's and her eyes are failing her. medication at least kept her seizures at bay for the past 4 years. it's not fair to her to let her suffer just because I'll miss her. push an extra rep or two for Clementine bros, I'll be giving her multiple sets.
The worst part about loving something is that our lives are temporary, and at some point you have to say goodbye. I'm sorry bro. It's fucking rough. I've been through my own childhood pet getting put down as well as supporting my bf through losing his dog recently. You'll cry. It sucks ass.
The worst part about loving something is that our lives are temporary, and at some point you have to say goodbye. I'm sorry bro. It's fucking rough. I've been through my own childhood pet getting put down as well as supporting my bf through losing his dog recently. You'll cry. It sucks ass.
Wtf are we supposed to do guys. Where does this all lead to? Does it all just lead to the ICU? Fuck... I don't know what to do
>but come Sunday night there will be an empty space
Sorry for your loss anon, but now that you reminded me what I'm in for I can't help but wish I keel over and die first.
It seems like every year there's a new tombstone. More and more people and pets are being lost. It's like there's a growing pile of bodies behind me, all of them individuals that I knew and loved and that knew and loved. Like the other anon said, where does it all lead? Just to the same place I watched my friends go to? Again, I'm sorry for your loss, but I found your post really demoralizing.
Stop being moping naggers and give the man support.
>but come Sunday night there will be an empty space
Sorry for your loss anon, but now that you reminded me what I'm in for I can't help but wish I keel over and die first.
It seems like every year there's a new tombstone. More and more people and pets are being lost. It's like there's a growing pile of bodies behind me, all of them individuals that I knew and loved and that knew and loved. Like the other anon said, where does it all lead? Just to the same place I watched my friends go to? Again, I'm sorry for your loss, but I found your post really demoralizing.
At home, I have a rack and barbell, bench, and rings (and bands)
My upper body routine is ring dips, pull ups, barbell curls, lateral raises (with plates), and Random ab exercises
How inefficient is this? Would incline bench (or regular) and skull crushes serve me better
I need a pullup bar for a narrow doorframe - there's maybe 3 inches of clearance on one side of the doorframe. My old one is one of those wide Iron Gym ones that is super wide and will no longer fit.
Try the iron age pullup bar. The width of the rubber stoppers are adjustable to fit different sized door frames. Been using mine for years and its held up nicely.
Why can't I sleep more than 6 hours?
I had a late start at work yesterday (9AM) so I set my alarm for 7:30AM. Woke up 6
I went to bed at 11:30PM, and forgot to change my alarms. Woke up 6.
>Why not go to bed at 10PM?
I tried, I just end up tossing and turning until 11:30-12
i stopped doing cardio because im a poorfag who cant eat enough and it was taking too long for me to gain weight, how bad is this?
i walk to the gym everyday about 1km, is that enough "cardio" for my heart maintenance?
wisdom anons help pls, i was doing cardio 5 times a week, is no cardio going to affect my muscle gain? i was stuck at 138lbs/63kg for 2 months, after stopping cardio completely I went to 143lbs/65~66kg pretty fast
garden variety cardio like 20km on a bike or 5km run three times a week isn't really too impactful, it costs like one small meal each
you can gain muscle with or without cardio unless you go really hard on it
The science, such as it is, isn't definitive yet, but mid amounts of cardio might be good for gains. Probably.
Excessive endurance shit will kill your gains, that's for sure, but that's not what you're asking about.
What does it take to maintain a good body?
I don't want to become massive, just look good. Slim, athletic and reasonably muscular. How long does it take you to get there and what kind of routine do you need to maintain it?
I am 6 foot and just over 170lb but I still look fat so I'm guessing I need to lower my BMI significantly still
Would it be better to focus on losing weight first or just get right into a resistance routine and cardio routine? would it be better to cut, bulk or maintain calories?
nah, if you're 6 feet and only 170 yet look fat the last thing you need to do is lose weight, you're practically DYEL. Bulk up to the 200s and lift hard then cut.
>you're practically DYEL
No kidding. I've been doing a modest amount of cardio for a couple of months and haven't touched a weight in years. My arms and legs are like twigs.
Gaining weight seems counter-intuitive to me if I want to look slimmer
>No kidding. I've been doing a modest amount of cardio for a couple of months and haven't touched a weight in years. My arms and legs are like twigs.
You're in the wrong place. Go try the /lgbt/ board if you're trying to transition.
I tried doing my max pullups and I did 34, thing is my biceps felt like they were going to explode. Was I close to getting injured or was that just muscle fatigue?
Nope.
It could work for an intermediate, but I'd want to check the periodization used.
For a beginner, full body 3/week will always be optimal, until they aren't a beginner anymore.
If there's no measurable pump in the muscle, does it mean the muscle wasn't worked hard enough during a workout? I'm a skelly who's been worried about not having much soreness in my chest after chest days, so I measured my chest circumference before and after working it and it's exactly the same.
>trying to incorporate another chest exercise >doing dumbbell bench presses >don't feel it >tuck my elbows, focus on my shoulders staying rotated back, and slight arch in my back >feel it a bit more in the chest but still mostly in arms
Is my chest overdeveloped compared to my triceps? Any dumbbell exercises that won't be limited by arm strength?
Well, yeah, you'd move, burn calories, all that good stuff.
If you can do 20, might as well go for time and do, idk, 3 or 5 minutes.
Not much muscle development, other than maybe at the very beginning. If you can do 20 reps without even failure, it's just too light.
In short, it's cardio.
I have 2 KB, 14 and 28 Kg.
I used to do an interval training with 40/20 seconds exercise/rest usually 7 sets and then a big rest, then 7 sets again as it got easy with the 14KG I would put like the last set with the 28, and then the last 2. But I never got to do the whole thing with the 28.
It's still weighted cardio.
Not bad, and going to the bigger bell might build you some extra muscle, not much but better than nothing.
Still, don't forget about your barbell.
If I want to check my progress through pictures after a long bulk/cut cycle does it make more sense to compare photos of myself at the same body weight or at the same body fat %?
Any random person would understand "this is how i looked when i was at xKg and this is how i look now with the same weight", so for simplicity sake I say it would be "better" this way.
Ok so basically I am at the point in fitness where I don't really see the point in training in current state. Not training for college or hs sport, nor competition, just wanna look good and build strength. I would say I am not dyel, but issue rn is bodyfat percentage. Wanna say I am around 20% maybe 18%. Just looking for confirmation but would focusing on cardio(both walking and running) be better. Plan on maybe just doing 3ish days in weight room, doing cardio on rest and lifting days. Obviously lighter cardio on lifting days. Would this work? I also plan on being more strict in diet. Main fitness goal right now is to have nice body then slowly build muscle over time.
>doing cardio on rest and lifting days
as you train 3 times a week, you could do cardio on off days + saturday, or couple hours after training. I don't think cardio everyday would be a good pick.
https://i.imgur.com/sfLuFTE.jpg
I am currently working at a server that deliver foods from the kitchen to the main dining room, meaning I need to consistantly run up and down the stair during my shift, is this considered good cardio enough to skip cardio entirely in the gym?
What is your goal with the cardio? Do you want it just to be active/ to lose weight/ to strenghten your hearth/ to keep your breath while fucking? If you know why are doing cardio, you will be able to answer it yourself.
I've been doing SL for like 4 months but my lifts have not progressed because of my injuries and I can't hit the necessary protein requirement while also cutting.
Should I switch to a more hypertrophy focused routine and lift 5 days a week?
Skinny fat by the way.
80kg @ 181cm. Down from 90kg
>I can't hit the necessary protein requirement while also cutting.
Do you even realize where you are?
Cut the bullshit and start weighting your meals using whole chickens as unit of measure.
Ok so basically I am at the point in fitness where I don't really see the point in training in current state. Not training for college or hs sport, nor competition, just wanna look good and build strength. I would say I am not dyel, but issue rn is bodyfat percentage. Wanna say I am around 20% maybe 18%. Just looking for confirmation but would focusing on cardio(both walking and running) be better. Plan on maybe just doing 3ish days in weight room, doing cardio on rest and lifting days. Obviously lighter cardio on lifting days. Would this work? I also plan on being more strict in diet. Main fitness goal right now is to have nice body then slowly build muscle over time.
I am currently working at a server that deliver foods from the kitchen to the main dining room, meaning I need to consistantly run up and down the stair during my shift, is this considered good cardio enough to skip cardio entirely in the gym?
Ah yes, the old classic Qatari Trannies Dying of Disease Thrice Over Thread.
I too hate the LGBT bros, good morning
N-noone? I'll start then. I restart training quite often since i have a miserable food intolerance. I think i have finally found out what it is and can avoid exploding a couple of months in due to excessively eating that exact food.
What i have noticed is that every time i train i do not look like i train. I think i am making the error that many anons state of picking a strength training program and thinking it will make me look better.
I have no clue how to evaluate if a program makes sense or not outside of strength training ones. What am I even looking for in one that is less focused on strength and more on looks?
For example i am about to start gzcl. it does have only a single strength set which makes me think it should be okay for my purposes no? Is looking good just the assistance exercises you chose? Can you overdo it in the strength aspect? Previously I ran 5/3/1 for beginners full body every second day and while it did bring up my stats by a ton it did not make me look good.
Secondly I have fucked up proportions. Long limbs and short torso. Rendering me nearly unable to squat properly while making deadlifts so incredibly easy that I have zero hamstring growth or enabling my OHP to start catching up to my bench because I am so bad at it. Should I just forsake barbell compounds and use unilateral exercises instead?
What is your fucking goal, even?
How many sets per week are you doing, and why do you feel your current routine isn't working?
>What is your fucking goal, even?
my body not breaking apart with age and looking better
I just lift whatever weight I can
>it did not make me look good.
That's just the body dismorphia talking.
Looking good is muscle tone (especially in the upper body and arms) plus not being fat.
Some muscle group that are very visible even with just a bit of growth are traps, delts, biceps, so don't forget things like power cleans, ohp, and curls.
Your hams won't do much on that front, and everybody has weak hams anyway. You could do Nordic curls and rdls to strengthen them.
but it's like my hamstrings and ass do not exist at all compared to my quads. my profile looks completely stupid.
OHP is my strongest lift by far so probably side , rear delts and traps missing
That chart is beyond fucking wild
>20-30 reps on front squats at 65-85% of your 1RM
This has to have been written by somebody who never lifter seriously a day in their life
>2-reps any day of the week
>of your 1RM
maybe the problem is you?
only kind of SwoleShack related, but do you guys think pee is called pee because it comes out of a pee-nis?
It's called piss because thats the sound it makes, pee i wouldnt know. Could be peenis.
Full body 4 times a week, isn't that overkill? I do full body twice a week, i would do 3 times per week if i was a bit younger but im 30+ and probably low-t so i need the prolonged recovery
I don’t get why you don’t just do a full body workout 3 or 4 times a week. That way you hit every muscle 3-4 times right? Can the body only do maintenance on so much tissue at a time that training multible groups on one day is bad? Like for instance I do PPLPPLx right now. But why not do something like Push every 2 days Pull every 2 days and legs every 2 days? It would be like: M: Push Legs, T: Pull, W legs Push. Thurs rest, F push Pull, S Legs S Pull.
In that variant I hit PPL 3 for each. Is it just too much volume? What if I do one half in the morning and then the other before I get home?
Ideally you want to work a muscle every 4th or 5th day, so it's recovered and you can go hard.
Workouts in between are useful, but must be lighter.
A full body essentially eventually morphs into a split with a number of light exercises, because it's easier not to do all the hard exercises on the same day (everybody hates the Monday on the Texas Method). If you don't want to spend all that time at the gym, you cut those light exercises short, get a similar (very broadly speaking) effect by doing cardio, and are left with a split.
Probably an upper lower or a push pull (not ppl) split.
This is fucking grotesque
Why do body builders do it?
This is the Mr Olympia bodybuilding champion this year
I'm trying to bulk up. What's a good full body workout routine I can do with calisthenics and 25lb weights? And are there any calorie dense foods you'd recommend?
You can't bulk up without progressive overload at least. Calisthenics and babyweights are good for absolute beginners, past that, not nearly enough.
belt recommendations?
should i just go with the inzer as recommended on stronglifts 5x5 https://stronglifts.com/5x5/#Belt
Pioneer - either pioneer cut single prong or pioneer adjustable lever. Other good options include titan support systems (has 10 mm quick release) or Oni (13 mm quick release). I personally prefer quick release as my locking mechanism but single prong and lever both have their upsides and downsides.
danke
Could anyone link me a PPLxULx routine? I know I could pick and choose from a PPL program and change things here and there for the UL portion, but I'm new at this so I'd rather follow something established already. A step-by-step document would be nice.
>https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Is this intermediate routine any good?
>8 exercises on back and bis day
>no supersets with abs, calves, neck, forearms
>DL and BB row on the same day
>BB row is the 4th exercise after 3 other back exercises
Stopped reading there.
Can I get rid of rows? Feels like no matter which variation I do, how low I drop the weight to keep my form perfect etc I just never really feel it. Would I be better off subbing it out for lat pulldowns or something?
I wouldn't drop them entirely. Rowing horizontally keeps your shoulders healthy. I never "feel" any insane pump after rowing but lets say I try to do pullups day after DB row is feel my lats have been doing something.
How gay is it to have anime merch on you when working out?
5'5" 205lb lardass here, what the fuck gives. my squat is dog shit garbage compared to my other lifts, I've only been going to the gym the last few months and no matter what I do I can't seem to get my squat to improve, I don't know why but my quads just don't seem to want to grow or accommodate past a certain point.
does anybody have any advice for fixing this? I've tried squatting wide, narrow, high bar, low bar. is it a lack of additional volume? I'm squatting twice a week once heavier back squats and then lighter front squats. do I need more accessory work? I'm just stuck.
Also in terms of proportions my quads aren't necessarily small, they just haven't gotten much bigger compared to the noticeable growth all over my body since starting lifting. Also I figured I should mention that I do have a pancake ass, it is flatter than flat and it has always been this way, I have a hank hill ass, is the answer possibly doing direct glute isolation work? I'm wondering if this may be the issue because I almost feel as if quad dominant narrow stance heel elevated squats are easier for me than any other stance or positioning, which doesn't make any sense unless you account for an extremely underdeveloped ass.
but also if that were the case my deadlift would suffer wouldn't it? I also believe I may have longer arms and shorter legs, as deadlifts seem very easy and I don't even feel close to my max nor have I tested it.
please respond
Hombre, nobody is answering because you're asking for bigger quads, but aren't doing starting strength.
Read the book and get on the program.
nigga I just want to know why all my lifts have gone up considerably, but my squat is lagging
Have you tried squatting 3/week, 3x5, putting more weight on the bar every single time?
I'm a newbie, exercising at home with adjustable dumbbells and my legs and arms feel sore as fuck after I work them, however I don't feel much soreness in my chest at all, am I doing something wrong?
Today I did:
pushups 3xF
chest press 4x12
upward flys 4x12
hammer press 4x10
svend press 2x12 2x10
All were supposed to work my chest which is weak as fuck, but I don't feel anything in it at all.
Probably not as weak as you think. Or not have a proper mind to muscle connection.
Could also be form, not isolating properly.
Only as strong as your weakest link.
Are there perhaps any better chest exercises that I could do in my position? I know my chest is weak, I basically have no muscle there.
where do you guys buy your supplements/vitamins for cheap that wont give me cancer
my wife is 31 BMI with no musclemass, i was thinking of getting her on a modified grayskull lp, intermittent fasting and daily 1 hour walks. she also likes going to spinning classes so she'll do that at least 2 times a week.
anyone have experience in de-hogging their woman and want to give advice?
There’s no saving after bmi 30. She has sealed her fate as an eternal lard elemental
She will be hungry, and eat strange food .She has to deal with it, it's not good for her to be that fat.
And she'll have to move every day. Running will be good for her, if she can do hill or cross country or two running even better.
800m fast jog + half a dozen 30 seconds run/1 minute walk intervals actually putting in some effort would be the bare minimum
jogging and running is terrible for fat loss. walking uphill is way better
That's only true for walking speeds over 7km/h, or about 1.5 times as fast as people normally walk.
ive been doing a 3 day full body routine + running 10km on 3 of my rest days, but im starting to get bored of just lifting heavy objects and running, so im thinking about doing calisthenics so i can learn some skills. would i be risking overtraining, or is this the usual routine most guys pick up when they want to branch out from the gym?
>FCFCFCx
>F is full body days
>C is calisthenics days + 10km run
How's your progression on the lifts?
I'd go
>FCxFCCx
instead, if you're not a beginner anymore.
If you are, how the fuck are you already getting bored?
been lifting for about a year and progression is pretty slow now, and im not bored with the gym, im just bored of not being able to use the strength. i considered boxing but meh, im a pussy whos scared of being hit
>FCxFCCx
im guessing id be increasing the intensity on gym days if im dropping to only 2 days a week, and if thats the case then i like this. ill give it a try for about a month or so and see how i feel. cheers anon
>increasing the intensity on gym days
Yep, that would be the whole point, with the conditioning days acting as active recovery
Oh and btw maybe limit those runs because 30km per week will take a toll.
20km would be more recoverable, 15km even better, but you know yourself.
How many g of proteins do I lose in the water drained out of a fish can? Should I drink all this water?
I'm a bit hungover. Did only heavybag work yesterday, am I good to do a chest workout?
I've got a half marathon in a few months but my cardio training has been very poor. How could I best integrate cardio training into my PPL routine?
>workout
>run afterwards
there
redpill me on abs
currently at 66kg/172cm, still have stomach fat, but i'm wondering, if i lose like 6 more kilos, will my abs show up?
i haven't been working them at all, only pull ups, farmer's walks and running i guess, or maybe there are some exercises that work abs in my program and i just don't know if they work abs
>i haven't been working them at all,
Have you been doing squats and deads? Ohp?
You've worked them. Maybe not enough to get the biggest gut ever, but that's probably not your goal anyway
db deads and db ohp - yes, squats - no
yeah, not my goal
much obliged
>db deads and db ohp - yes, squats - no
Go for barbells, and squat.
You'll use more weight, but bilaterally, it will have more effects on the core.
If you don't like squats, at least do front squats, better than nothing.
>Go for barbells, and squat.
i can't really squat, i'm /homegym/ and it's dangerous without a rack
i can do some voodoo magic and make a rack out of my dips bars, but idk man, i'd rather not
whatever, i guess i can do some hanging leg raises on my leg day or something
>it's dangerous without a rack
Get squat stands, or clean the weight up, and front squat.
Way better than not squatting at all.
so a weight that you can clean is an okay weight to front squat?
i'd rather not get more gym shit in my apartment, i have no more room left
You'll be cleaning it once, and doing multiple reps or front squats (usually 3 or 5, you'll probably go towards 5 or a couple more), it's not like you need your clean max to be exactly your front squat max.
i see
well, thank you, gonna add that shit to my leg day then
When creating a recipe and you want the total recipe weight in grams, how do you weight it? For example a pot of ingredients thats too small for a food scale. Do you weigh it holding it then stepping on a body weight scale? I dont wang the recipe in portions thats why im doing this.
Show me your best dumbbell workouts for beginners. I have no money for a gym at the moment but I do own a pair of adjustable dumbbells that go up to 44 lbs and I need a ticket out of the skelly city.
get dip bars (or use two chairs while doing l-sits or something. and a pullup bar
if im doing a full body routine 3 days a week, and i only deadlift on the 2nd day, is there anything i should be throwing in on the other two days?
>Power cleans
Do it for the traps
bump
essentially following andy bakers heavy/light plan for a 4day weekly progression plan
i tried doing RDL right after one top set of DL instead of doing backoff sets with a lighter load
worked up to a single of 130kg, dropped it back down to 115 for 5, did two sets of RDL with 100kg after x8.
i usually do RDLs after heavy back squats with 90kg for 10-12 and i feel them just as i should in my hamstrings, however doing them after the deadlifts my upper back was almost giving out, is that due to the upper back being the limiting factor after deadlifting so i dont feel it in my hammies too much?
or is the 10kg increase too much so my form suffered? i tried to make sure bend my knees only very slightly as i always do to make sure my hammies get the stretch but i didnt feel any of it
or is it just a stupid idea in general to do rdls after regular DLs and i should just keep doing them after squats and not on deadlift day and go back to lighter higher rep DL sets?
i wanted to do sumo deadlifts for higher reps on squat day instead of rdls, just to change things up a bit
Regular pushups are too hard for me to do very many of them but wall pushups are too easy for me to get worn out by them in a reasonable time. What's a middle ground pushup?
incline push ups, then reduce the incline even further, then kneeling push ups, then regular ones
clap push ups.
Don't care that you can do just 1 or 2, get used to those harder push ups and then get back to the normal ones, you'll be killing them.
negative push ups
it's kind of relevant(self-improvement) but what kind of brush should i buy to spread shaving cream/foam?
i'm seeing many different ones ranging from synthetic nylon brush, genuine badger hair,wild boar fur, also there are those silicon cleaning scrubbers which could be used as well.
There's a weighted row machine in my gym (sort of like pic related)- do one armed machine rows stimulate the rhomboids sufficiently to induce hypertrophy, or are they mostly for the lats instead?
Depends how you do them, jesus christ. That machine is absolutely amazing
- overhand grip and pull with flared elbow and forcing the middle back to do the work/retract hard: middle back/traps
- neutral grip and pull with tucked elbow to waist: lats
- any grip you feel like and pull with around a 45 degree elbow: rear delts
- Eat high volume low calorie foods (lettuce etc) to bulk out meals
- Eat nutritionally dense foods (meats instead of protein powders, etc) to make your existing food more sating
- Eat more protein, as it's the most sating macro
Just get stronger, pulldown etc. Calisthenics are absolutely junk for strength and size. if you want to get stronger, go to a gym or get some weights. if you want to get better at calisthenic movements for fun, then do that
Literally what are you expecting here? test results consistent with a 37yo who lifts sometimes and drinks and has a generally middling lifestyle. Either clean your lifestyle up or don't. What do you want from this thread
Depends on your leverages, but yes. Puts the glutes and adductors in less mechanical advantage, so quads have to do more of the work. tbh unless you actually want to do powerlifting i wouldn't low bar, you probably already have plenty of glute/adductor work in your program, and not enough quad
>Calisthenics are absolutely junk for strength and size.
I'm not really trying to get big or anything, just lose some fat. is it really that bad? I've seen some anons here get great results
I got this dilated pore of winer.
I tried to get the blackhead out using an extractor tool but all it did was rip the skin off around it. Now that it has healed up a little, I am using Salicylic acid now but no real results.
What other options do I have besides going to a dermatologist or asking a doctor to cut it out.
Its on my back so it is nearly impossible for me to deal with it without causing more damage.
Benzoyl peroxide might help, it helped me more than salicylic acid ever did.
cutting advice: I do really well for like the first week and then the cravings get really insane. What do you guys do to help take your mind off them? I know I'm not hungry, I just have a bad habit of wanting to eat when I'm bored.
Take a meal off every 3rd day.
Don't go full cheat, just a normal maintenance meal.
Then you should be able to last longer.
what do mean by "maintenance meal". Isn't that just a meal?
Yeah, I mean eat normally, like it you were doing a maintenance level diet, not overeat carbs like if it was a cheat meal.
You're talking a small step back to keep going with your diet, not nuking all you've done in the last few days in one sitting.
So...don't be in a deficit? I'm still having trouble understanding. Isn't that counter-intuitive to what I'm trying to do?
It would slow down the progress, but not stop it, and you'd deal with the cravings.
I boulder 3x a week. Want to incorporate lifting 3x a week also. Just want to bang out my sessions quickly as I have a kid. Is it enough to just do bench, squats, ohp, rows for 3*8 3 times a week with progressive overload?
I'm working towards a full chin up (i can only get my nose to the bar currently) but I still can't do a pull up. I pull but I don't go anywhere. any tips?
also, thoughts on k boges for calisthenics? his daily exercise idea seems ideal for a lazy person like me who just wants something simple
Test results
Would appreciate some feedback
I am 37 yo, lift semi regular. Heavy binge drinker with periods of binge healthing too
is high bar squatting really that much harder than low bar? ive never tried low bar cuz the position seems odd
also how far apart should my legs be if my mobility isnt the greatest?
About 10% more weight on low bar.
Which is kinda a lot, considering the sweat you'd need to get that extra 10%, but also kind of isn't much if you aren't competing
Why is it that everytime I drink milk I gain about 10 pounds?
Id assume youre dipping cookies too fatass
2 bananas and 2 glasses of milk and I gained 10 pounds over night.
1x a week im doing a 20 min run the day after deadlift day (fasted if i do it in the morning), just to get the blood flowing and i heard its good for recovery but my hr is around 140-150 which is above the LISS threshhold. used to do 30 min but my joints didnt feel so great after but 20 min i have none of that. can i keep doing that or is that possibly gonna hurt my recovery from diddies? (im weak so it obviously doesnt effect it yet but if i ever manage to pull more than 3 plates for reps and my volume squats feel really heavy i dont want it to stand in the way)
which one of you
whats the r slur? retard?
I assume so because she looks like a downy.
I have a nasty bruise on my arm from donating plasma. Is it safe for me to lift?
Whats the best oblique workout? I use the shitty oblique torso twist machine in my gym but I barely feel my obliques activating even with lighter weight.
Landmine Rotations
Windshield wipers (hanging)
Barbell overhead sidebends
GHR halos
If you don‘t know some of these google brian alsruhe + exercise name. These are fantastic.
Anons ive got a big problem, i think my ass is leaking and its gross. Ive got the flu so im hoping it stops when im better but now im sick and nasty. My underwear had a wet spot on them but it wasnt like shit and i havent dine anything but lqy in bed today. Im not gay or do butt stuff, im 175lbs at 5'11" so im not overweight.
Unirionically im really worried about this. Ive got no reason to be incontinent and i havent ever been like this before. Do i need to up my fiber a ton, should i just stop eating, what do i do?
you have the flu senpai, you're gonna leak. just keep some spare underoos handy and drink plenty of water, you'll be fine.
Thank you anon. I think my fever is making me paranoid
I need a pullup bar for a narrow doorframe - there's maybe 3 inches of clearance on one side of the doorframe. My old one is one of those wide Iron Gym ones that is super wide and will no longer fit.
can someone help pls
I want to buy an exercise bike for cardio. This is for heart health and blood flow because I sit at a desk all day for work and I work from home. I like in an apartment so it should ideally be quiet. Do you guys have any recommendations? I don't really know what I'm doing or how much I should pay. I want something that's for beginners but isn't junk quality and something that isn't fucking massive.
There are like pelotons that are $1500 and amazon folding exercise bikes made of chinesium for $150. Any experiences or advice you have would be appreciated.
did db rows yesterday for the first time on an incline bench. never noticed how much "cheating" I did by using my hips and whatnot. anyway, I have the worst side ab doms in my entire lift. this shit normal? I dont get ab doms at all if I do regular bent over db rows.
Since I don't have access to a pullup bar and I'm only doing one arm db rows for lats, I tried incorporating dumbbell pullovers. I'm extremely weak at them to the point where it doesn't make sense.
My left side also feels weird - not painful - at the bottom of the movement.
I had some discomfort on my left shoulder the following couple days, but nothing serious.
Visually, my back is a bit crooked from side to side (not rounded)
Could getting stronger at the pullover help me get a stronger, but also more even back?
I'm guessing chest supported. I don't like that movement because it limits extremely the weight you use. I prefer one arm rows with opposite knee and arm on the bench, letting the lat stretch the fuck out at the bottom. You also don't use hips that way.
Low bar is better for lifting the most weight, but only if you are comfortable with the technique. Also it will affect your presses, so keep that in mind.
SHBG is high on low carb. From your eating disorders I'm guessing you do fasting or keto. Stop that. Go high carb (focus on easily digestible carbs like fruit, sugar, honey, milk, white rice, maybe potatoes) and for weight control just lower your overall fat intake and especially PUFA.
I'm betting money that your TSH is also high.
Rows work lats, traps, rhomboids, teres muscles and also rear delts. You can't isolate the rhomboids afaik.
Anons, I have a silly question, I cycle a lot due to now no longer being a WfH wagie and I've noticed I've managed to get my kneecaps completely blown out when I have to go into a sitting position. Whether that's for Deadlifts or Squat, my kneecaps sound like a cement mixer and is equally as painful to do.
I've adjusted my bike seat up, down, forward back, whilst I feel comfortable enough whilst riding, to cause this much pain I must be doing something horrifically wrong.
Not a question. But go to a bike shop (assuming it's a real bike) and actually get yourself fitted on your bike properly. Probably sitting duck-footed or similar, and just putting thousands of reps of stress on the acl/meniscus
jogging and running are only 'terrible for fat loss' in the sense that they are impact exercises and the body will hit impact limits before it'll max out the calories you can burn through it. Unless you are a pro bb, it really doesn't matter. But 'the best for fat loss' is any cardio you can sit in zone 2 for hours and hours on
>duck-footed
I knew being an autismo toe walker would get to me some day.
The shame in it is when I row there's now pain, just when I have to go down stairs or do that downward motion with my hips and putting pressure on my knee caps is there any real pain.
There's *no pain.
Sorry Anon it's 5 to midnight and I have wagie, no excuse for ESL tier English.
why is it okay to eat peanut butter, but not cook with peanut oil? sounds genuinely retarded.
why don't i just save money using peanut oil if I'm eating peanut butter while im bulking anyway??
What do you think is best to treat ulcerative colitis?
Try fasting, or do the prep that people who are going to have a colonoscopy do. Which amounts to fasting while having diarrhea.
Try fiber supplements too maybe, I never tried em.
I think I fucked up. I started bulking recently but I was really around maintainence for about a month. Yesterday I decided to eat an entire pizza, a protein shake, a vitamin, and a protein bar for 3000+ calories. Since then I have felt like utter shit, bloated, constipated, sick to my stomach.
Is this just a consequence of shit food selection or is this just the bulking experience?
>i ate a whole pizza
>i have gastric distress
what do you think cunt
I read in the sticky or something a long time ago that it's best to lose weight before trying to gain muscle and I've used that as an excuse not to bother lifting ever since
How true is that and what kind of bf% should you start lifting?
It's more like, if you can't stay lifting now, diet down.
Maybe you're moving into college, maybe you're building an home gym... If you can, lift, if you can't, diet down and start lifting asap.
> To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Is this really accurate because I'm 145kg and 210cm so id have to eat about 200 to 250g of fucking protein a day to gain muscle? And if this is accurate what food can I consume that has the most fucking portion in it?
Unless you're fairly skinny, you should use LBM, not BW
>I'm 145kg and 210cm
You're tall as fuck. Yeah, it takes a ton of protein in you want to get gains.
The best options for your money are
>Lentils, but they're high in carbs too
>Whey, comparing the protein quantity is cheap in the end
>Meat, you can buy in bulk, or tougher cuts for stews, or cheeper stuff like ground beef
Cheese has alot of protein. Parmesan cheese for example has 35g of protein per 100g but it has alot of calories. Usually meat has around 20g of protein per 100g.
It is ez af to hit 200g without eating or spending a lot.
>6oz chicken breast = 52g
>6oz pork loin = 35g
>6oz sirloin steak = 35g
>1 cup nonfat greek yogurt = 23g
>1 cup 2% cottage cheese = 24g
>5oz can of tuna = 29g
That's 198g. Adding in the smaller amounts of protein from small sides like potato, pasta, vegetables, milk, etc when making this into meals puts you well between 200-250g per day.
i want to start taking trt on my own and don't want to tank my estrogen. I saw this from derek's website
(greatest margin of error, weakest aromatase inhibitor)
(high margin of error, fairly strong aromatase inhibitor)
(low margin of error, fairly easy to crash Estrogen unless on a high dose of aromatizing compounds, very strong aromatase inhibitor)
How do these actually compare to eachother ratio-wise? Like for example is arimistane 1/2 as strong as aromasin? And if i were to buy arimistane how much would you guys take for trt just as a rule of thumb before checking your blood results again?
is it bad to eat 16oz of cheddar cheese a week? because I eat a 16oz block of sharp cheddar cheese every week
What is your skinmaxx routine? I have never used skin care products, so my question is what do I need? Cleaner, peeling and? Which ones do you recommend?
My mom (40s) wants to start going to the gym, would upper lower be a good program for someone her age?
Starting strength.
It's for all ages. She'll just stall way faster than a male teenager.
>have no problem falling asleep
>wake up 4 hours later with zero chance of falling asleep again, either because of a million thoughts going through my head or because it's too hot (even though the room is cold)
this has been going on for months. yes, I'm in therapy, but it will take years until I'm not a psycho anymore so I need something else.
I'm already on 1 mg Melatonin every evening and it's helps falling asleep but that's it.
Any tips?
test
I've been lifting for many years, and honestly, I just fucking hate squats so much. I'd rather do 10 different exercises than one more squat. 100% of my "eh, I'll workout tomorrow instead"s are because of squats. 100% of my "eh, I'll rest 2 more minutes" are because of squats. It doesn't matter if I go easy and squat babby weight, doesn't matter if I push and squat at my limit, it's all the same hate.
It may be the most efficient lift, but I probably lift half as often and half as productively because of squats.
If I just deadlift for hammies/erectors, hip thrust for quads/glutes, and up my core volume, will that keep me more or less covered? Maybe even a few pistol squats here and there, at least the balance factor tempers the hate a little. I also run 15-30km/week involving a few hills, so it's not like my legs don't do shit.
(No, I don't have access to a leg press, and even if I did I've seen That Gif too many times).
I want a simple, no bullshit, workout log app. Which one should I use?
Do you guys count protein from incomplete sources? Like rice or potatoes?
Yes, but I also eat complete sources, so there aren't deficits of any specific aminos.
Of course, like 80% of my intake is complete proteins too, but it's good to know that I can count the rest.
How do I mix lifting into my cycling routine? I'm training for my first Century my pop's smart trainer, going for ~50km/day now and a bit more on weekends.
I heard squats and DLs improve cycling performance.
Red circle on the picture is where I get weird cracking 3-5 times a day when I stretch or do something fast with my shoulders.
It started as a silent *knock* ~6 months ago, now it's a pretty loud cracking. It's painless though.
Should I be worried?
Could it be caused by the fact that I started working out about a year ago and didn't do any sport before?
Should I go to doctor?
Omae Wa Mou Shindeiru
Jesus, I haven't massaged my glutes and hams in a very long time. The fascia was so fucking sore.
Is this something that will build up as time goes by, or is it a sign of something else?
It's still very sore. Could I possibly be irritating the major nerves? The pain is the same as I've had in other muscles/tendons/fascia. There's no tingling or numbness.
I kind of want to bench today but I am getting over this bad muscle knot I had in my right shoulder blade and I am doing dumbbell benches which means I have to hoist them into position which could potentially make it worse again. Do I do it or just focus on getting rid of the soreness completely before benching?
My sedentary TDEE is 1800 kcal and I'm trying to leanbulk, is daily intake of 2100 kcal too low? They say 300 kcal surplus is enough but I'm also burning a non-insignificant amount of calories during a workout, am I not? On the other hand, I spent the last year cutting (used to be fat) so my TDEE might be actually lower because my body got used to the deficit? Help me brehs.
Is it ethical to eat the meat of a species when you have a pet from that species? A pet chicken, a pet pig, a pet human?
There's a stark demarcation: either is ethical to eat, or is ethical to fuck.
So, can it give consent? It's it sapient enough?
If not, nom on.
How do I deal with boners while riding/on the saddle?
I'm not even joking here don't laugh. When I ride I tilt my hips so that my sit-bones are on the wide part of the saddle but not the soft, front part of my crotch...
But my dick and balls hang and as I pedal, my crotch gets rubbed side-to-side gently.
It's even harder in tight clothes as when I get a boner, the clothes get even tighter. My dick gets rubbed between my skin and the moving fabric while the saddle caresses my balls.
I've tried adjusting how I sit but any other position that reduces that meant I had to but more weight on my crotch which is painful and not right
Why not? Why are you even wondering this?
Plenty of people keep backyard chickens/goats yet still eat eggs/chicken/lamb and drink goat milk
Hello, I workout at home, and there's a program I want to follow but there's excercises I cant do.
Does it do any damage that I change:
>decline dumbbell press>dips
>alternating curls>barbell curls
>skull crusher/tricep push down> OH extensions
>skip machine leg excercises
>decline W. crunches> normal w. crunches
I have no dumbbells and no fancy stuff either, a pull up bar, barbell and platform to bench
https://www.transparentlabs.com/blogs/all/powerbuilding-program-for-strength-and-size
Too many pop ups. Could you give us the gist of it?
Idk what you mean by gist, here's the program:
Day 1: Upper-Body Power Day
Barbell Bench Press 3 sets of 6 reps 4 sets of 5 reps
Bent-over Barbell Row 3 sets of 6 reps 4 sets of 6 reps
Weighted Pull-Up 3 sets of 6-8 reps 4 sets of 5-6 reps
Standing Military Press 3 sets of 6 reps 4 sets of 4 reps
Decline Dumbbell Bench Press 3 sets of 6-8 reps 3 sets of 8-10 reps
Alternating Dumbbell Curls 3 sets of 10 reps 4 sets of 8-10 reps
Skullcrushers or Tricep Pressdown with V-Bar 3 sets of 10 reps 4 sets of 8-10 reps
Tuesday: Lower-Body Power Day
Barbell Back Squat 4 sets of 6 reps 5 sets of 4 reps
Barbell Deadlift 3 sets of 6 reps 4 sets of 3 reps
Hack Squat 3 sets of 6 reps 4 sets of 5 reps
Leg Press 3 sets of 8 reps 3 sets of 10 reps
Dumbbell Lunges 3 sets of 8 reps 3 sets of 10 reps
Standing Calf Raise 3 sets of 8 reps 4 sets of 10 reps
Weighted Decline Bench Crunch 3 sets of 10 reps 4 sets of 10 reps
Wednesday: Rest Day
Thursday: Chest, Shoulders, and Triceps Hypertrophy Training Day
Decline Barbell Bench Press 3 sets of 8-12 reps 4 sets of 8-12 reps
Incline Dumbbell Bench Press 3 sets of 8-12 reps 4 sets of 8-12 reps
Chest Cable Fly or Pec Deck Machine 3 sets of 10-12 reps 3 sets of 12-15 reps
Seated Dumbbell Shoulder Press 3 sets of 8-10 reps 3 sets of 12-15 reps
Dumbbell Side Lateral Raise 3 sets of 10-12 reps 3 sets of 12-15 reps
Reverse Pec Deck or Rear Delt Lateral Raise 3 sets of 8-10 reps 3 sets of 12-15 reps
Cable Rope Pressdown 3 sets of 10-12 reps 3 sets of 12-15 reps
Overhead Dumbbell Tricep Extension 3 sets of 10-12 reps 3 sets of 12-15 reps
(there's more I'm posting in a minute)
So, can I replace the excercises how I described?
Friday: Lower-Body Hypertrophy Training Day
Barbell Front Squat 4 sets of 8 reps 4 sets of 10-12 reps
Dumbbell Stiff-Leg Deadlift 3 sets of 10-12 reps 3 sets of 12-15 reps
Barbell Good Morning 3 sets of 10 reps 4 sets of 8 reps
Leg Extension superset w/Leg Curl 3 sets of 15 reps 4 sets of 12 reps
Weighted Ab Exercise of Choice 3 sets of 15 reps 4 sets of 12 reps
Seated Calf Raise 3 sets of 12 reps 4 sets of 10 reps
Saturday: Back and Biceps Hypertrophy Training Day
Dumbbell Row 4 sets of 8-10 reps 3 sets of 12-15 reps
Seated Cable Row 3 sets of 8-12 reps 4 sets of 8-12 reps
Close-Grip Lat Pulldown 3 sets of 12 reps 3 sets of 15 reps
Dumbbell Shrugs 3 sets of 12 reps 4 sets of 10 reps
Cable Face Pull 3 sets of 12 reps 4 sets of 10 reps
EZ-Bar Bicep Curl 3 sets of 8-12 reps 4 sets of 8-12 reps
Cable Hammer Curl (Rope Attachment) 3 sets of 8-12 reps 4 sets of 8-12 reps
Sunday: Rest Day
Okay, SwoleShack i know it might be too much to ask but i need a program. And i only have dumbbells. I started fixing my back and posture 2 months ago, and so far super happy with the results. It's not there yet, but it is so much better. I am underweight skello, but grown some mass in the last 2 months, and now ready to lift.
Right now my program(?) is Lunge, Floor press, and push ups. It worked well, but i need more.
legs: bulgarian split squats, nordic hamstring curls, sissy squats (with a db or without)
back: db rows
bi: obviously curls
chest: floor press + floor flies
tri: overhead triceps extension
shoulder: db press + lateral raises
that pretty much covers the basics and you can progressively overload most exercises. lats are kind fucked without a proper chinup bar but what can you do...
Thank you so much, i will begin immediately. Not sure i'll be able to find something for hamstring curls but it's okay, my legs are pretty strong anyway. I think it's a great start.
do nordic hamstring curls for your hamstrings. focus on the negatives at first, once you hit the floor push yourself up with your hands and repeat the process. put something comfy under your knees.
I just don't have anything to put my legs underneath, my sofa is lifting up, it's super light. Maybe i'll figure something out tho.
why do you think she has all of the shit on her sofa. anyway yeah you need to get creative with that exercise.
this looks so fucking dope, you got more like this?
No, i saved it couple days ago, it's made with dall-e tho, you can try it for free, but it's a rabbit hole you don't want to go.
How should I pick my starting weight for linear progression if I'm getting back into lifting?
I moved and only had machines for about 1.5Y. I am home now, and have my garage gym setup (BB + rack). I lifted today back on texas method and started out light - 135lbs squat, 95lbs bench, 135lbs deadlift. I used to be at 1/2/3/4 so I'm starting quite a bit lower than my previous highs. Today's session felt easy, but I haven't done these lifts in a long time so I still felt I got some work in.
I'm thinking I'll just bump like 10lbs/week until I get back up to my old lifts instead of just starting higher. Is this dumb?
Why TM instead of SS/SL/GSLP? But in general it's better to start too light than too heavy. Rip's recommendation is to do sets of 5 and add weight until the bar speed slows down. Then that's your starting weight.
I was doing TM previously and like the format better. I own a business so the varying volume is better for my lifestyle.
Do you guys wax your butthole yourself or do you see a pro for it? I want to do it but I have zero idea what's the standard practice.
is it possible to make wrists thicker?
my dad did a bunch of manual labor and his are still thin like mine
eat
one of you naggers has got to have the gif of Hibiki and Macchio giving a thumbs-up together, right? I've seen it here a bunch.
>hit 25
>everyone else has a serious relationship by now
>we're all turning into corporate slaves
>everyone else just does some hypertrophy work here and there
>"haha yeah I work overtime every day... lifting? I can't make the time anymore man, at least might as well stick to the aesthetics"
Is this how gymbrotherhood ends?
When to stretch for flexibility training? I don't want to hurt myself by scheduling it incorrectly.
>Mon: lift
>Tue: Judo
>Wed: rest
>Thu: judo
>Fri: lift
>Sat: judo
Stretching doesn't do anything. Stiffness is really just weakness of that muscle. Strength train the musculature and positions you want to improve
it literally does not matter, do whatever you want
>Stretching doesn't do anything. Stiffness is really just weakness of that muscle
do not listen to this dumbass
are you a boomer or just an idiot?
But it makes me feel comfy. How can it be useless!?
I'm not a fucking idiot who claims "stretching doesn't do anything"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
I assume you haven't actually read what you linked, because the paper explicitly says that stretching increases static ROM only, and only through increased tolerance to stretching rather than the muscles actually getting looser or more pliable
So you can spend hours a week stretching so that you can stretch slightly further in those exact poses and under static conditions, with no change in dynamic flexibility. Sounds good bro!
>So you can spend hours a week stretching
>hours
stretching takes like 5 minutes.
to achieve nothing, as per the paper linked (which premises significantly more stretching volume to achieve what they 'achieved' in it). do it if you like it i guess
It literally lists off the effects of it on different types of exercise and how it effects people of different age, showing a positive trend in ROM and improvements in activities that require you being limber like gymnastics, running, or whatever. Stretching can also help warm up muscles if you're just waking up or feeling particularly stiff.
like it's one thing to say "i don't bother with it" but there's no need to actively argue against something helpful
doesn't matter. warm up and do it for an hour once a week
So I understand that soaking your oats the night before is good because it breaks down / removes the phytic acid in them
However one thing I can't seem to find is wether you should uuse the liquid in which you soaked them to then cooked them, or should you strain the soak liquid off first then replace it with fresh and then cook.
???
Guys I know this is a bit gay but does anyone have that pic of the lean skinny ripped anon in pink shorts?
I think he might have had a towel or robe over his shoulder not 100 percent sure. His face isn’t visible but he’s pretty ripped otter mode
does it matter how I ingest protein?
I've been drinking 1.5l of Fairlife milk a day for the past few weeks and have felt great, but idk if my body digests the protein from it vs. solid food
I wouuld imagine getting it from as varied an ammount of sources as is possible wouuld be best, given they should all have their own benefits
Also taking itno account what is most natural, accompanying fats, etc
what neck exercises should I do? my neck cracks very easily and I wanna fix that
im 25 and i feel like my life is over. i live with my parents (and sister) who are horrible and abusive. i got an associates degree in computer science but didnt go further because i didnt do well because of my situation
im currently broke and selling off my csgo skins. i started applying to shit jobs but whenever i apply i get instantly rejected. i dont want to but i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc.. who just accept anyone
i live in nj and the price of living here is so expensive. i talked to one person who said the part theyre in is not as expensive and there are a lot of available jobs that are not bad
i dont want to not suffer anymore but i dont see the point of going on since i dont really have any real friends or family that care about me
NJ? Get your SORA license and go become a security guard at one of the big companies, and not necessarily in that order. They've got so many openings and in an expensive part of NJ odds are high that they have a post in walking distance so you can get cardio gains, making my advice SwoleShack related.
>i dont want to but i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc..
I was literally working at Whole Foods as extra help before I got my big break. I was a college dropout and was ready to give up. Don't. You'll get a way in, but you have to start at the bottom because you have 0 connections.
>i think i have to apply to bottom of the barrel jobs like ups, fedex, amazon,etc.. who just accept anyone
yes, and?
Lots of us have had to do that. Do the work. Make it work, anon. How badly do you want to be independent?
What can I do to help me shoulder impingement and tennis elbow in the same arm? All these stretches aren't helping
see a physio, self diagnosing a shoulder is a great way to fuck yourself up longer term
no
do creatine count as protein when counting macros?
im a hospital nurse and as a hobby i study survival medicine and medical prepping.
i want to start a youtube channel where i talk about treating chronic diseases in the post-shtf or grid-down scenario. but, i've never started a youtube channel to create content before and i really don't know much about it.
what i notice is theres a ton of content around "acute illness", like treating broken bones, stopping bleeding, gunshot wound trauma - but the reality is that stuff will be pretty minimal compared to grandmas COPD when she runs out of meds, or your daughters type1 diabetes when you can't find insulin.
not much effort seems to be put towards managing chronic illnesses post-shtf, which is where i want to carve out my niche.
any advice from anyone whos started an SwoleShack or prepper themed youtube channel before? i have a wireless lapel mic and plan to use my iphone 14 pro camera to record.
i think my first video will be like "top 10 chronic illnesses that you'll need to treat post-shtf" or something, because it seems like "top 10"-style videos get good traction. i'll need to learn a lot, like how to edit videos, how to design thumbnails that get clicks. maybe even make one of those stupid mr beast faces for the thumbnail (jk i would never fucking do that)
any advice?
But like, what are the options?
Diabetics without insulin, for example... can they survive if we deal with their diet? Do you need an horse or a cow to extract slin from? Are there options, and how practical are they?
You guys agree with cat gpt here? Is the average untrained male so weak he can only curl 40 lbs?
Is there any way to really beat down your forearms other than super high rep counts?
Untrained male here
I just tried curling 30 and failed
I can do a few curls of 25 though
>I just tried curling 30 and failed
you mean dumbbells tho right?
>Is there any way to really beat down your forearms other than super high rep counts?
yes but starting out I used to get a lot of tendonitis using heavyweights that lasted for a few days to a couple of weeks, so keep that in mind and try not to get injured
>you mean dumbbells tho right?
Oh yeah I see that was about barbells
Yes, it was a 30 lbs dumbell with my dominant arm.
Bros, are tramp stamps, shoulder tattoo, smoking, and nose piercing still a red flag?
...What do you mean "still"?
What would have changed?
Her panties alone are a red flag.
She's beautiful though, and seems like a reformed slut.
A lot of what she told me checks out (e.g. being home before 8, not going to bars and clubs etc).
I kinda want to give her a chance.
Yes.
So don't fall in love.
Is it fine to replace my Bent Over rows with T-bar rows? I don't feel like I'm hitting any muscle while doing bent over rows.
Yes. Bent over rows are a divisive exercise, some people swear that they don't have the body proportions to get much out of them. If T-bar rows feel better for you, do them.
>squat
>feel nothing in my abs
>deadlift
>feel nothing in my abs
>sit ups
>feel it in my abs but no improvement in my physique
>carry a patient down 2 flights of stairs with my partner
>my core is engaged the entire time and is sore the next day
what are some other exercises I can do? I live in california and most buildings are only 1-2 floors so we don't get to stair chair very often.
Ab wheel is goated
I've only got sore abs from BJJ and hanging knee raises
5’9” 145lb manlet here, trying to understand something about my body
I have been good about maintaining a well rounded and nutritious diet with very little if at all “cheating” - we’re talking like one pastry every sunday. I have been good about maintaining an exercise routine where I do push myself to failure by the end of my last set. I have a focus on curls and chinups, and they do feel worked and looking in the mirror they seem to pop more over time, however despite that they seem to hover around a 12-12.75” circumference as the measurement seems to fluctuate, why does it seem that my biceps have stagnated in their growth?
Also is having forearms at the same circumference as my bicep area disproportional? I attribute my “””large””” forearms to having been a busboy in highschool and having carried massive dish loads for substantial tips from waiters
You're either not eating enough, recovering enough, and/or doing enough in the gym to get them to grow. Check out Renaissance Periodization's weekly set recommendations per muscle group, they have good starting points to figure out your MRV and MEV.
I don't understand why/how pre-fatigue works. If my triceps are lagging behind and I pre-fatigue them with push downs and then train BP, wouldn't my triceps fall behind since the other muscles involved will have to pick up the pace?
you pre-fatigue the muscles you want to take out of the exercise e.g. traps for lateral raises
That's what I thought but this big lad
is saying the opposite.
well, that's retarded as fuck
pic
>i don't go the gym
go to the gym
meant for
How can i start training abs for someone whos chubby? I bought an ab wheel and theyre murder on my knees even with proper padding.
Would it be potentially harmful if I started doing calisthenics on a daily basis on top of lifting 3-4 times a week? I want more volume but I don't want to spend forever on the weights. Busting out some chins and pushups on the regular seems like it would be a nice compromise
I literally can't feel comfortable when doing squats ever. I thought it was a weight issue but then I dropped to like 25 lbs and if anything they felt even worse? My legs just feel strained if I go more than a tiny bit down. The only way to get around this is to have a super wide angle out but only on my right foot which feels wrong too. Feels like I'm just messing up my legs halp
I tried abs exercices on sunday. Pretty light, really: 50*2 bicycle, 25*2 side plank, 15*2 hip dips, and 20*2 legs lift.
And it still hurts two days later.
When is the best time to do it again? Today, or when I stop feeling it?
I'm usually a timid homosexual but I was walking home from the gym after my 2nd workout ever and there were some drunk hooligans yelling and I just wanted to scream at them and call them homosexuals and attack them. Is this normal
I have too many exercises in my routine and I can't get rid of any. Every time I try to I remind myself why I put it in there.
There's gymnastic skills in there and frequency is key for them so that's 2 spots taken per session. 2 other spots per session spent on compounds. 2 on isolations. Abs, neck, calves in a giant set. Flexibility training shoved in there too. 4 sessions per week. Physical job and on a cut.
It's too much. I'm already super setting and making use to myo reps, drop sets, etc in order to cut down on time.
Can you do all that shit in 1h or less?
The science isn't completely solid yet, but there are long term side effects to working out hard for more than 1h at a time
Why the fuck am I so bad at/stalling on squats, but my DLs are still ramping? I hit a 4pl8 dead fairly easily last week but I'm not sure I could do over 250 on a squat. That range seems way too unbalanced to me? I've had multiple people form check me and apparently it's fine, but I just don't feel like I have the strength.
>Picrel
I mean, I can't know without seeing you Saturday, but that's the most likely problem.
That, or you lost your quads in a freak industrial accident
>without seeing you Saturday
Without seeing you SQUAT.
Oh well, I guess now it's a date.
Guess I'll try recording at heavier weight and check my form more closely. Thanks.
>it's a date
y-you too
what's the word on chia seed and flaxseed?
does it actually have any benefits? is it onions in another form?
If you had to pick one exercise to train forearm what would you choose:
Cross body hammer curls OR Wall hammer curls?
Stop horsing around
why the long face 🙁
Why is there no one mixture of food that you can eat every day to get all the minerals and vitamins you need?
Is my diet shit?
Breakfast
>3 scrambled eggs
>Relish (peppers, pickles)
>Oatmeal
>1 cup kefir
Lunch
>1.5 cup milk + 1 scoop ON protein
>Usually rice/pasta + beef/chicken
Dinner
>Also usually rice/pasta + beef/chicken + veggies
Snacks
>Fruit pre-workout
>Greek yogurt + honey before bed
>Sometimes some chips/pretzels/dry snack
I'm getting like 2200 calories a day, goal is to get about 150lbs (146 atm). I don't know what other snacks I can eat that are healthy.
Add fish
Found out that my meds I’ve been taking for almost 20 years (carbamazepine) cause decrease in bone density and joint pain. How fucked am I?
What supplements (other than calcium) can I use to fix this and build/restore my bone density?
I am trying the carnivore diet for a month. Day 21.
My skin feels great, I almost don't fart, my vision got better, I feel less hungry, the cravings for goyslope are mostly gone, I lost some bodyfat and I am starting to have that mental clarity.
The problem?
I don't feel that "energy". I feel pretty sluggish. Today i spend all day on bed. I did a few pullups like every morning but they were hard. And Idk why, my legs feel heavy.
Where is the "burst of energy" benefit carnivore bros?
isnt carnivore diet basically keto? you have no energy because your glycogen stores are empty. why would you do the carnivore meme in the first place?
you arent a carnivore bro
Does fasting counts if I sleep for 20 hours a day?
What does "eating clean" mean to you?
No processed food(candy, soda, chocolate, sweet pastry etc.).
Keeping up with the macronutrient ratios.
I'm roughly 10kg overweight and a complete dyel.
Do I just focus on cutting and diet only or should I go gym too, eat protein and focus on building muscle during the cut
What is your goal? It's difficult to both try to lose a lot of fat and gain a lot of muscle at the same time. I would eat at a slight deficit with plenty of protein if you want to start lifting hard.
I want to build strength and a good frame with hopefuly some muscle showing by the time i've cut enough. I'm thinking 300kcal deficit on a protein focused diet, whilst doing full body 3 days a week
Seems like a solid plan. It seems like eating right is the key to body comp.
I woke up with a debilitating head ache, chest and joint pain, and an upset stomach. I can barely get out of bed but I need to walk to the shops to get some food. What should I eat to promote healing?
Without doing excercises that explicitly target/isolate it, how do I get a thicker neck
Best excercises that passively thicken your neck
I already do bahhhbell shrugs
I know most here aren't bodybuilders but if crunches and situps fuck the spine up what ab exercise should I do?
some leg or knee raises. lying, on dip bars or hanging. might want to progress to windshield wipers exercise
>lateral raises 6-7 sets to failure
is that it? is that all it takes to build juicy shoulders? it feels like I already do more than enough pressing movements for my front delts in form of bench and incline bench that I feel like I could just skip on ohp. also is it REALLY worth it to specifically train rear delts if I already have a lot of rowing and pulling movements in my program? feels like an overkill.
does anyone have andy bakers powerbuilding program? or a website/collection from a lot of influencers and strength coaches programs? im remember seeing a link to a google docs with links to mega archives but i didnt save it
Whats the best way to not look skeleton-armed from the front?
Or is everyone like this?
I got fit and started dating and noticed all the hot girls have horrible living arrangements. Apartment is 100% of the time a horrible mess with stains on the carpet and somehow the walls and there's a 90% chance she has a cat and that cat shits on the carpet.
Why did I want this. Why did I want these "people" to notice me.
Pump and Dump bruh, that's all
I been using pic related but I don't feel like its doing much.
Should I just remove this machine from my workout and do other things to work my glutes? or keep doing it with faith one day I gonna feel my glutes work
>glute work
are you a woman?
if i work out 4x a week (upper lower) is just spreading 4 different back exercises on a ll days a good idea to make my upper days less convuluted?
like u1 5 sets of lat pulldowns
l1 3 sets of heavy barbell rows after the main leg work
rest
u2 5 sets of low rep chinups (or 3 sets + 2 sets of lat pulldowns with a different grip)
l2 2-3 sets single armed dumbbell row after the main leg work (including conv diddies)
essentially splitting them to vertical pulling on upper days and horizontal on lower days
my lower days would be heavy squat -> rdl -> barbell row on the first one and heavy diddies -> volume squat -> single armed dumbbell row (to not kill my lower back after the diddies)
its run ULxULxx, is that still fine to essentially work the back every workout day as long as i split vertical and horizontal pulling or shoudl i switch barbell and dumbell row for each respective day?
i sometimes do ULxUxLx depending on my schedule, would it make sense to swap the rows for those days?
I've actually run something just like this before. The upper back tends to recover really fast so that's not an issue. The only issue I had was that my lower back would take forever to not feel like shit if I did a row after a lower body day. If I run it again, ironically enough I might opt to do LUxLU, do rows on upper body days, and do vertical pulls on lower body days to decompress the spine.
is a 3 day routine at home of upper body compounds, upper body accessories, lowerbody/core, repeat twice a week, stupid? I don't have a full set of gear at home so I can't and don't want to do anything involving a barbell currently, I have a pullup/dip station and a weight vest primarily
Why do I feel like such a bitch all the time?
>been working out for two years
>fairly strong, can easily bench my body weight
>do regular cardio
>don't drink much
>don't smoke
>not fat
>read everyday
>sleep well
In theory I should feel great. But I have these issues
>feel like a nervous 14 year old boy all the time (I'm 28)
>behave pathetically and meekly around others by default
>struggle to assert myself
>have low libido
The libido could be from fapping a lot and porn addiction but the other stuff I've always struggled with. I just don't know if it's low test or some personality issue. If I keep busy with hobbies I feel great when I'm alone so I don't know
Would nofap and no porn help?
congrats, you've discovered mental health is usually separate from physical health. See a therapist or continue to bitch about it publicly online.
why are you mad?
I've always been weary of back squats for hearing about slipped discs and what nought, and I've never had the best back from my sedentary lifestyle and bad posture.
That's why when I went to squat my sets today and upped the weight, as soon as I lifted it off the wrack I felt immediately uneasy about lowering down. I lowered the weight and started, thenrelt pain in my lower back after a few reps. I decided to switch to goblet squats.
My question is should I totally avoid back squats? Is it fine to not do them. At the same time I see young girls squatting heavy weight and I feel stupid for wanting to blacklist back squats. I don't want to be behind like I am in everything else in life.
What do you think, dudes.
do not risk injury because of what you see other people do or because you think you're "behind." in fact, if that's what you think about while lifting you should stop all together. otherwise, just focus on your own progress and accept that some times you have off days. try again tomorrow with less weight and see if you can pick back up. if you are worried about your back go see your doctor and get examined.
typing this here because it's not Friday so no feels thread and I need to get this off my chest. wife and I have decided that it's time, we have to put one of our dogs down on Sunday. I've had many pets in my time on earth, but this one hurts bro's. she's a chocolate lab and the most loyal animal I've ever owned. eating dinner, sitting by the fire at camp, on the couch watching TV, running/biking with me on trails, and sleeping right by my side every single night, she's always right there, by my side. but come Sunday night there will be an empty space. with tears in my eyes I'm typing this out wondering if we are doing the right thing but she's in so much pain. she can't hold her bladder, her legs shake when she walks, and she struggles to get up. she has Cushing's and her eyes are failing her. medication at least kept her seizures at bay for the past 4 years. it's not fair to her to let her suffer just because I'll miss her. push an extra rep or two for Clementine bros, I'll be giving her multiple sets.
The worst part about loving something is that our lives are temporary, and at some point you have to say goodbye. I'm sorry bro. It's fucking rough. I've been through my own childhood pet getting put down as well as supporting my bf through losing his dog recently. You'll cry. It sucks ass.
Wtf are we supposed to do guys. Where does this all lead to? Does it all just lead to the ICU? Fuck... I don't know what to do
Stop being moping naggers and give the man support.
>but come Sunday night there will be an empty space
Sorry for your loss anon, but now that you reminded me what I'm in for I can't help but wish I keel over and die first.
It seems like every year there's a new tombstone. More and more people and pets are being lost. It's like there's a growing pile of bodies behind me, all of them individuals that I knew and loved and that knew and loved. Like the other anon said, where does it all lead? Just to the same place I watched my friends go to? Again, I'm sorry for your loss, but I found your post really demoralizing.
At home, I have a rack and barbell, bench, and rings (and bands)
My upper body routine is ring dips, pull ups, barbell curls, lateral raises (with plates), and Random ab exercises
How inefficient is this? Would incline bench (or regular) and skull crushes serve me better
Oh yeah and (seated) OHP instead of lateral raises
I need a pullup bar for a narrow doorframe - there's maybe 3 inches of clearance on one side of the doorframe. My old one is one of those wide Iron Gym ones that is super wide and will no longer fit.
Can anyone give a suggestion?
Try the iron age pullup bar. The width of the rubber stoppers are adjustable to fit different sized door frames. Been using mine for years and its held up nicely.
Why can't I sleep more than 6 hours?
I had a late start at work yesterday (9AM) so I set my alarm for 7:30AM. Woke up 6
I went to bed at 11:30PM, and forgot to change my alarms. Woke up 6.
>Why not go to bed at 10PM?
I tried, I just end up tossing and turning until 11:30-12
i stopped doing cardio because im a poorfag who cant eat enough and it was taking too long for me to gain weight, how bad is this?
i walk to the gym everyday about 1km, is that enough "cardio" for my heart maintenance?
wisdom anons help pls, i was doing cardio 5 times a week, is no cardio going to affect my muscle gain? i was stuck at 138lbs/63kg for 2 months, after stopping cardio completely I went to 143lbs/65~66kg pretty fast
garden variety cardio like 20km on a bike or 5km run three times a week isn't really too impactful, it costs like one small meal each
you can gain muscle with or without cardio unless you go really hard on it
The science, such as it is, isn't definitive yet, but mid amounts of cardio might be good for gains. Probably.
Excessive endurance shit will kill your gains, that's for sure, but that's not what you're asking about.
What does it take to maintain a good body?
I don't want to become massive, just look good. Slim, athletic and reasonably muscular. How long does it take you to get there and what kind of routine do you need to maintain it?
get to 18 or so BMI, do pullups, pushups, dips, rows. Bodyweight split squats, hanging leg raises, and you are done. That's it. Consistently
sorry meant more like 20-22 BMI.
If you are 6', get to 160-170lb. If you shorter than that, finish junior high before posting on the internet
I am 6 foot and just over 170lb but I still look fat so I'm guessing I need to lower my BMI significantly still
Would it be better to focus on losing weight first or just get right into a resistance routine and cardio routine? would it be better to cut, bulk or maintain calories?
nah, if you're 6 feet and only 170 yet look fat the last thing you need to do is lose weight, you're practically DYEL. Bulk up to the 200s and lift hard then cut.
>you're practically DYEL
No kidding. I've been doing a modest amount of cardio for a couple of months and haven't touched a weight in years. My arms and legs are like twigs.
Gaining weight seems counter-intuitive to me if I want to look slimmer
>No kidding. I've been doing a modest amount of cardio for a couple of months and haven't touched a weight in years. My arms and legs are like twigs.
You're in the wrong place. Go try the /lgbt/ board if you're trying to transition.
So Shrugs help prevent neck injuries. What are some other lifts that help prevent injuries such as for shoulders or knees or back?
I tried doing my max pullups and I did 34, thing is my biceps felt like they were going to explode. Was I close to getting injured or was that just muscle fatigue?
I started getting zits on my scalp after I turned 25.
How to deal with this?
Sup naggerS
What are the best lifts to prevent injuries?
i cant feel bench press in my chest at all, so im wondering if i might be better off switching to incline dumbbells
Do both.
Is push-pull-legs program 3 times a week enough for a begginer in a long term?
Nope.
It could work for an intermediate, but I'd want to check the periodization used.
For a beginner, full body 3/week will always be optimal, until they aren't a beginner anymore.
If there's no measurable pump in the muscle, does it mean the muscle wasn't worked hard enough during a workout? I'm a skelly who's been worried about not having much soreness in my chest after chest days, so I measured my chest circumference before and after working it and it's exactly the same.
If you're benching more than last week, the muscles have worked.
The pump and doms aren't reliable.
only go by strength (or rep) gains. its the only metric that matters. having a pump is fun but not a requirement for gains.
>trying to incorporate another chest exercise
>doing dumbbell bench presses
>don't feel it
>tuck my elbows, focus on my shoulders staying rotated back, and slight arch in my back
>feel it a bit more in the chest but still mostly in arms
Is my chest overdeveloped compared to my triceps? Any dumbbell exercises that won't be limited by arm strength?
>Work from Home
>Have KB
Thoughts on doing Swings throughout the day, Like every 1 or 2 hours stand up and do 20? Is there any benefit to this?
Well, yeah, you'd move, burn calories, all that good stuff.
If you can do 20, might as well go for time and do, idk, 3 or 5 minutes.
Not much muscle development, other than maybe at the very beginning. If you can do 20 reps without even failure, it's just too light.
In short, it's cardio.
I have 2 KB, 14 and 28 Kg.
I used to do an interval training with 40/20 seconds exercise/rest usually 7 sets and then a big rest, then 7 sets again as it got easy with the 14KG I would put like the last set with the 28, and then the last 2. But I never got to do the whole thing with the 28.
It's still weighted cardio.
Not bad, and going to the bigger bell might build you some extra muscle, not much but better than nothing.
Still, don't forget about your barbell.
I did legs for the first time this year. I feel like I'm about to fucking die despite half-assing it.
Don't do legs, bros
If I want to check my progress through pictures after a long bulk/cut cycle does it make more sense to compare photos of myself at the same body weight or at the same body fat %?
Any random person would understand "this is how i looked when i was at xKg and this is how i look now with the same weight", so for simplicity sake I say it would be "better" this way.
>doing cardio on rest and lifting days
as you train 3 times a week, you could do cardio on off days + saturday, or couple hours after training. I don't think cardio everyday would be a good pick.
What is your goal with the cardio? Do you want it just to be active/ to lose weight/ to strenghten your hearth/ to keep your breath while fucking? If you know why are doing cardio, you will be able to answer it yourself.
I've been doing SL for like 4 months but my lifts have not progressed because of my injuries and I can't hit the necessary protein requirement while also cutting.
Should I switch to a more hypertrophy focused routine and lift 5 days a week?
Skinny fat by the way.
80kg @ 181cm. Down from 90kg
>I can't hit the necessary protein requirement while also cutting.
Do you even realize where you are?
Cut the bullshit and start weighting your meals using whole chickens as unit of measure.
>cut
>cant progress
yeah no shit. the most you can do on a cut is maintain and even that requires being strict with your diet and your training.
>I can't hit the necessary protein requirement while also cutting.
explain
Ok so basically I am at the point in fitness where I don't really see the point in training in current state. Not training for college or hs sport, nor competition, just wanna look good and build strength. I would say I am not dyel, but issue rn is bodyfat percentage. Wanna say I am around 20% maybe 18%. Just looking for confirmation but would focusing on cardio(both walking and running) be better. Plan on maybe just doing 3ish days in weight room, doing cardio on rest and lifting days. Obviously lighter cardio on lifting days. Would this work? I also plan on being more strict in diet. Main fitness goal right now is to have nice body then slowly build muscle over time.
I am currently working at a server that deliver foods from the kitchen to the main dining room, meaning I need to consistantly run up and down the stair during my shift, is this considered good cardio enough to skip cardio entirely in the gym?
What's your go-to-method to "get you going" when you binge ate /and-or/ drank the day prior and your whole body, mind and soul is flatlined?
don't binge again. That's really it.
Any water filter recommendations?
just use a brita filter or whatever's in your fridge. No need to go insane with it unless your tap water is really horrible.
>fix diet
>start lifting
>stop taking israelite pills
>test goes from 300 to 515 in two months
🙂