QTDDTOT

anyone have experiance with tendinitis in forearm (the one where it hurts to curl), and/ or a dull shoulder pain from benching to heavy (i think).

I need advice on how long i should rest from lifting

saves time

does lifting heavy for years and years fuck-up your joints?

Cheap ways to get weights?

45lbs/20kg plates easily cost 40-100 per piece it's retarded. I know you pay for the transport of a heavy chunk of metal, I just want to know if you guys know of any DIY or other methods to reliably replace store bought plates. I have a bunch of plates but recently got 2 bags of 50lbs/25kg of sand for a couple bucks but after a dozen or so sessions the weight starts to shift and sag and it becomes inconvenient.

You're asking the wrong question, what you should ask is whether doing 100 pushups a day will limit your recovery after doing chest workouts. The answer is yet. You did your workout, give your body the time to recover.

>HIIT
Instead of 1/1 on/off, do 1 minute work, 30 second rest. Should you do that every day? No. The day before a workout? No. Is it good to do it? Yes. Is it annoying and difficult to fit both lifting and cardio in one shedule? Yes.

Don't do too much, and don't work out every day.

install f.lux if you use stare at a monitor before going to sleep.
generally, you want to be in a dimly lit room, preferably with only red light, for the hour before you go to bed
develop a wind down routine and go to bed at the same time every night and wake up at the same time every morning
leave a decent window of time between consuming any food/liquid and going to bed
when you go to bed, the room should be as dark as possible. If you can't manage that, get a sleep mask and also maybe get some earplugs if you live somewhere noisy
supplements like melatonin, valerian root, chamomile and passion flower are pretty effective at either reducing sleep latency or improving sleep quality.
no caffeine 8 hours before going to bed

You're a beginner who's been lifting for less than 3 months and won't put down any stats and claim you're rising above your friends. You sound like a delusional DYEL.

>t. 1.1/2/2.25/3.75 5x5
>2.25 squat

I-i can't do squats guys, i just can't! They're impeding my dl progress!

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So guys I’m doing sl 5x5 and not sure exactly when I should work certain other muscles with accessories.

Let’s say one day I’m doing bench and rows on the same day. Should I work triceps on this day or biceps or both? And on days with deadlift and shoulders what isolatons should I work then? This shit is whack.

Both. 3x8's close grip bench, chin ups, inclines, tricep extentions, i just mix them in two at a time depending.

Wich type of creatine should I buy?

old one is near 300 yet no one has answered my banana question

When I put it into myfitnesspal and measure it by grams does MFP assume it's peeled or naw

why is my bench 120 and pendlay row 125

It doesn't matter. Just input small/large banana and that's it.
Pounds? Because you're a novice.

ASMR.... Darling

>5x5 deadlift
That's what's impeding your deadlift progress

Magnesium citrate

What's wrong with 5x5 dead ?

yeah lbs and I'm definitely a novice but is my bench gonna eventually go ahead of my row? Or are they supposed to be about equal

Ok 1x5 for dl

It's only 5lbs ffs, stop overthinking it. Some people say that the row should be more or less the same as the bench press.

Hitting your upper chest harder is largely a myth. Studies have shown very little difference when comparing incline with flat bench. Do whatever you what, your chest shape is mostly genetics.

How much weight can you expect to gain a week? Myfitnesspal puts me at 2,950 for 1lb/week but that feels slow. I need to make up for all my time wasted in the gym while never eating enough so that I lost weight down to problematic-mode

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Use concrete. You just have to make a mold and fill it. Cut up planters or planter bases work for a quick mold but landscaping edging can be used to whatever diameter you want. Cut 2" ABS or PVC pipe for the sleeve that will fit the barbell. You will want to vibrate your concrete while pouring it. You don't need a concrete vibrator, anything that shakes a lot should work. Put it up against the mold and get the air bubbles out. You can also just tap it with a hammer if you don't have anything that will work. It will be stronger and look better without air bubbles in it.

Metal rotors filled with concrete work too. I recently made 200 pounds worth of metal rotors weights.

Reverse grip bp has more upper chest activation than incline, and even more compared to flat. ~15% iirc.

That sounds like a decent idea! I never even thought of it. Why is it necessary to get the bubbles out, though? Is it otherwise prone to cracking? and do you add a protective layer like rubber to prevent chipping etc? Lastly, how heacy is concrete. Is it relatively close to the size of metal plates for it's weight?

Should i - the 100 calories i burned doing cardio and eat it back or no?

You can "expect" gain as much weight as you want, just by eating more. You probably won't want to gain more than about 1lbs a week, though, as you'll just get unnecessarily fat and it won't be worth it.

what are the daily veggies I should be eating to hit all my micronutrients alongside the help of meat, fish, eggs and fruit? I usually do broccoli, belkl pepper, spinach, onion and garlic

asking since I used to be on an almost vegan diet, was hitting all my micros(cronometer to check it) but my stomach randomly started acting strange and I can no longer eat like that or I end up puking later at night
I've resorted to eating a lot of beef, chicken and fish(can get a lot of wild fish varieties, fishing village)

Plain ol creatine mono. Everything else is bullshit advertising. Pill or powder form is fine. But also watch out for potential hair loss it's not researched that well

You can watch video on Youtube of other people making these. The bubbles weaken the concrete, make it look shitty, and can lead to more concrete particles falling off when using the weights if you don't coat it. Simple paint or something like tung oil can work for that. It's not that big of a deal either way.

Remember that concrete is strong if you compressive strength but rather weak in tensile strength. Reinforcing the weight with metal helps. Saytthick metal wiring or metal nails, probably even coat hangers. I've never broken any of my weights, but I don't drop them from great height. I have heard of people using unreinforced concrete to do clean and jerks outside with and they seem to stand up being dropped on grass, so that's pretty strong. I'm not sure the rubber coating would help much, it's easier to just have rubber on the floor but you could maybe use cut up strips of rubber from car tires to make your mold and then just leave them on after it's formed. Make sure you give any concrete at least a week to cure before using or they will break very easily.

Concrete is about half the density of iron, but the thing is you can make 45 pound plates without the hand holds and indenting that metal plates have, so they can be pretty comparable. I wouldn't waste my time on anything much smaller. Those plates are cheap to buy. The dry weight of concrete powder will be the finished weight so these weights can be more accurate than the common store bought weights. They aren't perfect but they're cheap and work well enough.

All creatine does is retain water, effect will be same for newfag as it is for veteran

>The dry weight of concrete powder will be the finished weight

Wait, really? The water adds no weight after the chemical reaction? That's insanely convenient.

I was looking at a new set of weights (4 45lbs plates for 200 bucks) so definitely gonna give this a go instead. Probably gonna add metal wiring like you said. Thanks.

Creatine leads to a

The water evaporates when the concrete drys.

don't take it if your family members experience balding tho. Unless your fine with losing your hair in your early 20s
seconding this

What if I'm already late 20s

>Wait, really?
As far as I know all the waters evaporates during curing.
>Thanks.
No problem.

Well if you're okay with balding a lot sooner than you would go ahead. I was considering it but 2-3 more reps isn't worth my hair. And the thing is once you stop taking creatine the strength goes away. Hard naw for me

What is an average amount of times to go for a shit per day? I'm currently on 3 and it seems pretty high

at what point does the body burn muscle for fuel rather than fat stores?
Context : overweight person on an extreme deficit who lifts and goes swimming

I am new to lifting and I got some body fat. Will I still need to bulk or will the body fat be used for building muscles?
Also(if body fat contributes to bulking) how do I bulk without getting too much calories to the point where I don’t lose body fat? Recommended diet?

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>What's wrong with 5x5 dead ?
if you can deadlift a weight for 5 sets of 5, you're lifting way too light. Even heavy fucking lifters only do like 3 sets at most.

god why do all of you dumbass beginners see 5x5 and assume you've mastered the program? Fucking read the routine at the least.

The hair loss thing is only if you already have a sensitivity to DHT production. If you have a history of MPB in your family, be cautious. Otherwise blast it all day erry day

because your bench form sucks, probably.

It's not about how quickly you get to your goal, it's about doing it right. Any more than 1lb/week is just going to be excess fat, if anything you'll be getting further from your goal since you'll have to cut harder when the time comes

if you're bulking: Yes.
If you're cutting: only if you're already cutting hard. Otherwise no.

Depends on how much you eat, but a normal person shits 1-3 times a day. I was shitting 3-4 times on my bulk.

The body burns whatever isn't being used, it attempts to burn fat over muscle, but won't hesistate to grab muscle if it isn't being used. If you're really overweight you probably don't have much muscle to begin with and don't have anything to worry about

ATP store benefit if you're sensitive to it. Could get you 1-2 reps more per set best case scenario.
Worst case scenario, does nothing and gets you side effects, again, if you're predisposed to those.
Try it for a month or 2, as it's cheap. Discontinue it if there are no good results.

What said plus
Too noisy = get a white noise machine or app
If caffeine restriction doesn't work, suppress it for good.
Suppress nicotine, alcohol and other stimulants.
Caseine foods, honey at dinner helped some.
Smaller dinner is usually better than larger ones.
Reduce cortisol, especially at night: finish working out several hours before bed time, avoid discussions or stressful thoughts at night.
Sex might help or the other way around.
Sleeping naked sometimes avoid clothing restrictions which could wake you up.
Check if you have restless leg syndrome or sleep apnea - sometimes are comorbid.
As said, ZMA supplementation might help - if you're deficient.
Explore yoga, meditation, relaxation breathing, etc
If you wake up, don't return to the bed, do something relaxing until you're sleepy again. Leave the bedroom just for sleeping.
Change sheets/blankets/pillow cases often.
Replace pillows/mattress. Try new ones.
As everybody is different, some of these might help, some other won't, try them one by one, track results, keep a sleep quality log.

Rows are not bench replacement. How about pushups and chest focused dips?

Is the "afterburn effect" total broscience? Sounds like it.

youtube.com/watch?v=vFeb4CgBiE8

Creapure monohydrate powdered form.

I get more than i need - according to cronometer - from broccoli, beans, oats, peanut butter. Try the ones you like and see where are your deficiencies.
Also eat beef, chicken, fish, eggs, milk, cheese, on sale fruits, onions, carrots, peppers, etc

If you're way overweight, should be better to check with your doctor to ensure you're not exposing to another problems. For a regular, healthy trainee, as long you're training for strenght, meeting your recommended fat/protein intake and have enough energy to fuel your workouts, you'd be burning fat and preserving (most of) muscle mass.

ncbi.nlm.nih.gov/pubmed/17101527

Thanks, brah.

I have absolutely no idea what my diet for bulking should be, considering how poor I am
Please help me out. All these blogs talking about bulking diets proposes stuff that is far beyond the price tag for daily consumption for me. Also, I don’t want to get fatter than what I am, considering how much weight I’ve lost

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milk, rice, beans, peanut butter are that expensive for you?

>only if you're already cutting hard
what do you mean, like deep into a cut? Because i am

The sticky says to consume 1g of protein per lb of bodyweight. Is that true? That seems ridiculous. How can I consume 160g+ of protein a day? The "elite" "professional athlete" protein powders I'm looking at only have 60g/serving.

Hi,

Dont get your protein from powders.

I'm not getting all of it from powders. But should I just be eating a metric fuckton of meat every day? Should I even worry much about it while cutting?

Oh. So that and eggs, chicken, sardines, tuna and of course whey protein is sufficient enough to have a slight calorie surplus to build muscles? Am I missing something?
Because that’s actually affordable for me

Are your muscles always sore after each workout?
Because my muscles feel "worked" the next day, but not sore anymore (like when I started working out).
Should I just work out more? What about over-training?

No, it's not true. .8 grams per pound is very safe, but you can likely go as low as .64 with little effect, if any. You can achieve this on a reasonably healthy diet and around 100-200 grams of meat per day.

bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-b

Brain aneurism.

Meal1: 32g
2 cups of oats: 10g
4 tbps of peanut butter: 14g
1 cup of milk: 8g

Meal2: 66g
8 oz of chicken breast: 44g
0.5 cups of beans: 14g
1 cup of milk: 8g

Meal3: 62g
4 oz of tuna: 28g
2 eggs: 12g
1 cup cottage: 22g

Total: 160g
Is that a lot of food? Is that a lot of cooking? Is that expensive?

I didn't lift for 6 weeks and now my OHP and Bench are both actually stronger than before. What is this?

Has anyone else noticed girls don't actually listen to music? A girl from my class was telling my how the "T shirt song" by Don Broco was her life and when I asked her what it was about she said she didn't know and just like the way it sounds. Is this an isolated case or are all women like this?

Just need to get to 3500 cals or whatever your bulk is as long as you stay under your macros so idk eat a half cup of oats for breakfast? That's 303 calories alone. tigerfitness.com/articles/post/bodybuilding-on-a-budget/
If you're THAT broke consider lmao3day gym until you get better economically

>4 tbps of peanut butter: 14g
is it okay to eat peanut butter during maintenance

Find what foods you like/can eat, nutritional value (optional) and price per weight/portion.
Design your meals, load them in Cronometer, check if there any deficiency.
I'm "cutting" on 2500kcal (195p/88f/188c) for ~160/month and i guess i could do it better.

>strength goes away
That's the reason I stopped taking it, as well.

I didn't notice gains that made me go HMMMM so for the minimal difference it makes it's really just a waste of money. I'm not a professional athlete so there is virtually no situation I get in that requires me to have just that tiny edge over other people just as dedicated as me.

is she blonde?

Its honestly a giant meme. No one would even buy it if it wasn't dirt cheap (Which was one of the reasons it was so appealing to me). You won't build any muscle, you won't get any more toned or vascular, all you get is 5 more pounds on your bench. Literally something you could get with two weeks of bulking.

I believe in CICO/IIFYM, gained 20 pound when bulking, lost 15 when cutting, always ate peanut butter, but somewhat less during deficit.

see

two cups of oats = 200 cabs

I was listing protein though. The brand i get lists, for 40g or 1/2 cup rolled old fashioned oats: 150kcal/5p/2.5f/24c
Maybe because they're cheap, some other brands/products could have better nutritional values.

I do lat pulldowns and all sorts of rows very often and I can do chinups, but I can't do even one pullup

What's the secret to pullups?

>24c
BRAND
NAME

mental focus, less fatigue, slight libido boost and semen volume.

possible increased hair loss if already balding/thinning.

Should my arms and shoulders be perpendicular to the ground when I bench? I’m really struggling to do so without hitting the clips.

WHEN DO I STOP CUTTING

WHEN MY ABS ARE VISIBLE AS FUCK?

BECAUSE THAT'S WHEN I WANT TO STOP

You stop cutting when you're done.

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nice nails

hey now these threads are srs

when you feel a SAFE stretch in your chest and can feel the activation of your pectoral muscles is when you should come back up, some people don't need to bring their arms all the way down, really just depends on leverages and wingspan

a lot of determination; get a box or bench, or just hop onto the bar and start in the top position of the pull up and work on controlling your descent, once you feel proficient in that just do AMRAP for 3-5 sets every other day until you can start repping out full sets of pullups - depending on whether or not you're doing chin ups or pullups, and your hand placement - you could have weaknesses in your rear delts, rhomboids, or teres major and minor and that could be holding you back regardless of lat strength

your body is designed to be able to adapt to repeated labor and strain, not getting DOMS after sticking to a workout regimen after a while is expected, as long as you feel like you've put in solid effort and are getting adequate rest and nutrition you don't need to be sore to be making gains

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Will doing planks during a bulk, and then cutting give me abs? Or should I do hanging leg raises/situps instead? What's the best core exercise a beginner with no core strength can do?

>What's the best core exercise a beginner with no core strength can do?
Deadlifts and front squats

>as long as you stay under your macros
Newfag here. What doesn’t this mean?

Is it wrong to only do trap bar deadlifts ? They feel more natural then traditional deadlifts

Is white rice fine enough or should I only go for brown rice? Cuz brown rice is $3 for 700g while white rice is $3.5 for 5kg here

read the sticky. These threads are made more for things like "will creatine make me go bald?", "Why am i not putting weight on my bench?", or "what's good cheap low carb foods", your question is in the sticky

I am finding it harder and harder to meet my protein requirements during my cut.

Are shakes/supplements the only way?

I'm feeling like shit. A bit sick and too tired due to work. What should I ask to eat for delivery? I'm thinking about pizza.

Cottage cheese with sugar and cocoa powder. 2 tsp sugar and 1 tsp cocoa mixed into half a cup of cottage cheese. Also tuna mixed with light mayo and salt and pepper mixed in. God-tier cutting protein.