QTDDTOT; XTRA Helpful Edition

If I've only a dip bar (handles pointing out horizontally instead of vertically like pic related) can I still do captain's chairs if I rest my arms on the dip bars? My chin-up bar is too low to perform normal hanging leg raises.

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If I mix whey with milk does that slows the digestion of protein and functions more like casein?

How the fuck does a bag of steamed broccoli have 8 grams of sugar? Is that going to fuck with my insulin reset plan?

*slows the absorption rate

At how many reps of 2pl8 bench is it basically impossible to have an unaesthetic chest?

I have been lifting for two years but I fucked on many things including diet haven't really made any progress ever since the first 8 months of beginner lifting. I've out of the gym for a month and now I want to come back and run a program to give me at least bare intermediate strength levels which I feel I should have. Currently I bench 2 plates, overhead press 1, squat 2 and deadlift 3. At this level should I be running some beginner program like SS all over again or can I jump to something like Texas Method?

Why do you think it matters?

It's such a pointless optimisation for anyone who has to actually ask the question. Just hit your macros.

The more important nutrition question (except from hitting your macros and having balanced micronutrients) is about leucine and MPS triggered by protein intake: strongerbyscience.com/athlete-protein-intake/

Where the fuck do you buy the E in the ECA stack.

>ECA stack
>2012+6

Just do intermittent fasting

>cutting
>lazy on my diet yesterday and ate at maintenance
>smash my previous bench and squat PR today
Should I take it slowly with my cut and throw in some maintenance days? I feel like I might be able to actually make gains even while cutting that way.

How fat are you?

Don't end up spinning your wheels and being fat but making meagre strength gains to justify it. Everyone I know who actually stuck to their guns and leaned out from fat/skinny fat before chasing weights ended up better off than those who didn't cut properly first.

Why do I see anons talking about every carb under the sun except for couscous? What's so bad about it that literally no one on Jow Forums even mentions it?

If you’re american: ebay
In most other countries you can’t get it without a subscription, so ask your smoker friends or anyone with bronchitis. They can usually get a subscription no problem.

It tastes bad.

Unless it is skim, it will slow it a bit. Mixing anything with fat slows digestions.

journals.lww.com/nutritiontodayonline/Abstract/2009/09000/Protein_for_Athletes__Quantity,_Quality,_and.5.aspx
>The timing of protein intake appears to be the most important factor in achieving positive training adaptations. The period immediately after exercise is currently considered the ideal time. High-quality protein sources that contain all of the essential amino acids appear to be the most anabolic.
nrcresearchpress.com/doi/abs/10.1139/H07-076
>We conclude that a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in MPS after resistance exercise in trained young men that would be supportive of a positive net protein balance, which, over time, would lead to hypertrophy.
nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51?__hstc=63458864.89949c75cda0bb2ae1552d2dda845881.1483142400086.1483142400087.1483142400088.1&__hssc=63458864.1.1483142400089&__hsfp=528229161
>Most, but not all studies have shown that supplementation of whey alone or with carbohydrates immediately after and possibly before and during resistance exercise can enhance the muscle hypertrophy response to resistance training in healthy adults.
jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54
>A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin[27, 28] and studies using protein sources with a carbohydrate source tended to increase LBM more than did a protein source alone[33, 37, 38, 39, 40, 41]. Such a supplement would be ideal for increasing muscle protein synthesis, resulting in increased muscle hypertrophy and strength.

>durum wheat

why eat the gross nigger version when spaghetti and linguine exist

Going for a couple of sprint after a workout makes my legs feel all tingly

Is this fine

Does the tingly go away?

how are these macros for a bulk?

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Yeah only lasts about 5 seconds or so

Mostly in the shin and behind-shin area
Suppose it's just lack of blood right

What does HIIT at the end of the training in Stronglift 5x5 program mean?

Just a quick short run or what?

There's only one lift that's best for traps and that is fucking RACK PULLS ABOVE THE KNEE MOTHERFUCKER

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Then what's the problem exactly?

High-Intensity Interval Training.

its fructose dummy
its natural simple chained sugar
its in every veg or fruit
dont worry

if you weight

How long should one use pic related? Until they hit 1/2/3/4? My bench is stalling hard at around 150lbs for 5x3. Last AMRAP almost always ends at 5 reps.

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Nothing I'm just posting non-questions in hopes of (You)'s

Sorry I'm very lonely

Yeah as I said, is it a fast run, fast cycling or what? How long are you supposed to do it at the end of the training? A minute? Half an hour?

Im asking about macro balance, I already know I'm eating a caloric surplus

Can we get Jow Forums outta here?

And what do any of those studies have to do with seeking a long digestive process for the protein intake?

If anything they are suggesting you want protein availability to peak, not be steady state over a long period of time (except during periods of sleep)

You keep doing doing until it stops working. That's literally how every program until the advanced ones work. Google stalling for SS and read up on how you can milk your beginner lp for a few more weeks before switching to an intermediate.

It doesn't matter what you do as long as it's cardio. Most people do 20 minutes of HIIT, which is roughly equivalent to 40 minutes of LISS. 20 minutes of proper HIIT will gas the fuck out of you.

Your body understand amounts of macros, not proportions. Eat:
Protein: 0.8-1.0g per lb of lean body weight
Fat: 0.5
Carb: enough to meet energy requirements

How important is meal timing? I've a tendency to eat breakfast (~430 calories), eat nothing for 8 hours, and then eat everything else in a window of two hours (2070 calories) before heading to bed.

>deathlift once a week
Isn't this way, way too little?

Not really, BUT:
For some people fasted training sucks (like me), ergo, having some carbs 30-90m before activity might help, especially if lifting heavy or high endurance activities (i.e long bicycle rides, etc)
After training, especially if lifting heavy, having some protein and carbs help on the muscle repair cycle or """anabolic window""".
I'm doing IF, eating a small lunch and a big dinner, before and after training and made my life easier.

Pretty normal for beginners if you believe in what Ripp preaches. Deadlifts take a lot out of you. Eddie Hall says he can only deadlift every 10 days or so because it fucking destroys him.

I know you all aren't Eddie, but the point is the CNS fatigue from deadlifting is substantial and lowbar squats/cleans/other shit translate to deadlift a bit.

youtube.com/watch?v=T9Y4o_BqC0A

>having some carbs 30-90m before activity might help
I usually have oats and some apple about an hour before lifting, so that works just fine. Thanks, user.

Some people take BCAAs pre-workout to help mitigate atrophy and boost energy. From what I've read the jury is still out on this as far as studies go though.

>milk your beginner lp

Why bother? Beginner programs have such shit volume they should be tossed aside or heavily modified asap if a beginner is recovering well enough.

Well fuck.

Why would you believe in Ripp?

He designed a program for highschool kids wanting to bulk up for football. It's a pretty niche intended audience until it acquired meme status.

Some studies suggest a whole protein preceded by 5g Leucine is actually more beneficial than BCAAs post workout.

Stronglifts 5x5 or Greyskull 3x5?

I feel like 3x5 is too low but I don't know

If 10lbs a week is not insane progress to you, then you are blatantly a beginner/untrained lifter still. When you get into the big boys club you might understand.

Also, the progress for beginner programs is faster than all other programs because they are... wait... beginner programs. 531 for example only adds 5-10lbs a month... Sheiko adds less.

Do a modified Grey Skull with extra volume

So do 4 sets and then 1 AMRAP?

I did SS and would have done GSLP if I could do it all over again. Hope that helps.

I'm talking about BCAAs PRE-workout.

>why would you believe the most renowned beginner strength training coach when he talks about strength training
nigger that's like saying boris sheiko doesn't know shit about powerlifting.

Beginner programs are just peaking programs because they reduce volume with failure.

Beginners can respond much better to higher volume, they have more hypertrophic potential. The traditional beginner programs are basically CNS training unless you have absolutely no work capacity.

For the main lifts they are okay in terms of progressing weight (even if they cheat a bit by becoming peaking programs with multiple plateaus), but the weekly volume is miniscule

Or 3 sets then an AMRAP for the main lifts, then rotate accessories to isolate the main movers in the compounds.

That's a ridiculous comparison. Sheiko trained world class athletes, Ripp got some skinny teens squatting.

SS lacks volume, that shouldn't be up for debate.

>So if whey protein supplies me with 25g of protein, that means I have to find 95g of protein through food?
I drink 3 shakes a day. Who says you can only drink one?

With so little overall calories coming from actual food you might want to start worrying about your micronutrients

Oh fuck you should inform the exercise science department at my uni they should stop giving their SS/PP to their students since you know better.

Stop posting until you actually decide to give good advice.

I need help deciding on which gym to join.

Gym A Has a well known coach, is small, and a 5 min drive. I know a few guys that have gone there and say it’s really good, and you get lots of 1on1 time with coach. Problems, classes run evening only. I would only make two classes a week. The guys that I know have gone to this gym have dropped out after losing there first couple amateur fights.

Gym B Heard it’s a top 5 gym in my city, 20 min drive, has a fundamentals pack, where I can come to as many classes a month to learn the fundamentals for a month. Classes all day long (with different coaches?) Problems, I watched like 3 YouTube videos and there fighters look bad. Looks like a place where I’ll get less 1on1 time but I’ll be going more often then gym A.

Me, I lift 3 times a week MWF and do a compound routine. I’m looking to learn how to fight and get some cardio in. I want to get to the level I can spar and maybe a fight down the road. But I also don’t want to stop lifting. Another thing is I don’t want to get too skinny from boxing. I’m already a lean guy trying to gain muscle.

Any boxers here?

check out alternative sports, they have MMA and boxing general threads up most of the time.

Thanks, I always forget about other boards here

yes

see pic
30 sec max effort
90 sec active rest/recovery
repeat 8x (should take 20 mins max)
run, cycle, row, battle ropes, circuit train, hill sprints, kettlebell swings, whatever

What's your goal?
I like Gym A for the 1-on-1, but if you go for Gym B, you can get more attention from your coach if you show killer worth ethic and lay it all out every workout. Senpai will notice you.

Let your gut make this decision. Go wherever you think you'll stick with it longest.

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That's a good pic user.

>Argument from authority

I'd be happy to help your uni catch up on the latest research about training volume and hypertrophy stimulus. Who should I email?

Or you could just look at research by Dr Mike Israetel et al to see I'm right.

I have gyno but it's localized to the right side of my body, so my right titty is bigger than my left and my lower stomach fat looks off balance too. What do?

>Argument from authority
>proceeds to post argument from authority

When it comes to that guy vs the entire exercise science consensus that is made up from reviewing the consensus of all studies I'm going to side with the one that isn't retarded. Thanks for trying though.

Don't worry bro,
Were gonna be sick cuhnts one day.

What is the purpose of back extensions in the context of starting strength? When/do you ever add weights?

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I really don't eat a balanced diet even if i do hit my calorie goals. I want to take a decent multivitamin like pic related, but I'm worried about getting too much of one vitamin (heard selenium overdose causes hairloss)

Which multivitamin does Jow Forums use? Are they even worth it?

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I had to rest on my DL set once for 45-60 seconds between a rep. Does that count as a full set and am I losing out on gainz if I do that?

Also on things like OHP I have to rest 4-5 mins or I won't get all my reps in. This is normal right?

SL 6 weeks in.

ay thanks as well

If my lifts have gone up while my weight stayed the same, is that a good sign or a bad sign? I've been trying to bulk but so far have been stuck at 140lbs. In the meantime, the weights have gone up for three months.

I got sucker punched by a guy who haressed my GF. Tried to intimidate and scare him away. Happend in a club where everyone is drunk and he fled the scene afterwards. Never got in a fight before.
Now the physical damage is minimal, only a few scratches, but my psyche is hurt. I feel sad for no reason, am clingy for affection from my GF and feel empty.
How can I cope with this and frame it as positive experience for my personal growth?

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Drop SL, your workouts will become a lot longer as time goes on. Do either SS or GSLP.

wow that guy must have damaged some important part of your brain if you were happy, not clingy and not empty before that.

Odd, if anything I would've blamed couscous's poor calorie density. Speaking of, if couscous is made out of exactly the same stuff as Italian pasta, then why is it so much less calorie dense?

Don't feel hungry, am uninjured and not cold, but arms are shaking. What is this a sign of?

I’m on way to the gym no and I’m going in basketball shorts. Am I a living meme?

parkinson

lol just dont get beaten up

Bronkaid. It's over the counter in most of the US

Does the 1 in 1/2/3/4 seriously refer to doing 1 plate for plate press?

Because that seems pretty easy for me but I can't hit the other lifts as well. Is 25 kg plate press meant to be hard?

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>be me
>on tinder
>get decent matches
>never message any of them or if i do they unmatch me
>alpha chad friend that married hottest girl from school asks for my phone
>gets all of their numbers and snaps
>they actually seem interested in conversation

holy fuck how autistic am i??

Is there any problem with replacing my deadlifts with hexbar deadlifts if I dont plan on going to a meet any time in my life?

One plate at each side of the barbell so 1 plate means 60kg, 2 plates means 100kg, 3 plates means 140kg and 4 plates means 180kg.

Yeah I get that but plate press is only done with one barbell plate like this, right?

youtube.com/watch?v=1DK6qYRFurw

Is this what they mean by 'plate press'?

I think you got it mixed with overhead press.

Will sprinting give my hamstrings some more flexibility? How hard/fast should I go? Obviously I'll warm up a bit first.

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First week lifting starting numbers for reps are
>Empty bar OHP
>50 kg bench
>65 kg squat
>70 kg deadlift
What sort of time frame to get to 1/2/3/4? also what is 1/2/3/4 in kgs?

No, running does very little for flexibility, best bet is to stretch consistently

I thought there was recent evidence that stretching increased your injury risk? Could you be more specific about the kinds of stretching?

When warming up, stretch by moving the muscles, when warming down, stretch by holding them still.
Not sure what exercise you do but my example is for weightlifting. Should hold true for most things in exercise though
Think of your muscles as a building material, the more it flexes, generally the less total force it will need to start getting damaged/deformed. That could be why you get injured more easily.
Or just think that muscles are made to hold steady under load and you are just making them bendier.
Obviously you need to find a good balance of flexibility and strength for your lifestyle, and/or you can just train at both.

>What sort of time frame to get to 1/2/3/4?
Depends on you bro if you progress 5kg per session on squats you will be at 3 plates in 5 weeks
>also what is 1/2/3/4 in kgs?
60/100/140/180kgs

not really if you are just looking to exercise your posterior chain the hexbar deadlift is pretty sweet,