QTDDTOT

QTDDTOT

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reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
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What's a good upper/lower strength&hyperthropy workout?

Candito's

Is PPLPPL with dumbbells a viable alternative or at least a good prepping for barbell exercises?

What's a good box jump? What's the best way to improve?

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Hungry skeleton here: what's a proper caloric surplus above maintenance for gaining weight without adding too much fat? (24 yo, 5'7)

PHUL is good. Candito's is good. Brian Alsruhe's programs look interesting.

Thank you

Not really. Your better off with mostly bodyweight exercise and the occasional dumbbell for some things depending on the weight of the dumbell.

250-500 calories, if you have "trouble" adding weight - IE: your off on your calorie count, add another 250 until your gaining about 4-6 lbs a month.

250-500 is fine. Don't get too autistic about it.

So I shouldn't do it? I've been losing weight successfully since November and I've dropped 50 lbs. Now I'm trying to into building muscle but I don't have access to a gym yet and am trying to see what I can do at home with assorted dumbbells, a bench, a pullup bar, and a treadmil

If you have heavy enough db's you can and a pullup bar is great. I just mean in general a bodyweight routine with some mix of DB/Pullup bar is likely your best bet then trying to find exercises to do with all db at a proper weight

does jelquing work? 5.9 in dick here, would like half an inch more.

guys should i cut

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>heavy enough db's
they go from 8 lbs to 50 lbs, but I AM a total beginner. What bodyweight routine would you recommend?

reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine is fine, there are variations to keep it going. Again though you still should do pullups and use DB for some stuff

are u joking?

What's considered strong for an 18 yr old?

I had heart palpitations for a week and now they've suddenly disappeared

What the fuck

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What are some good ankle stretches that will make it so I dont have to crack my ankle joints every 5 minutes? I think my ankles are just really shit from running so much and playing soccer for so many years. Now I feel the need to crack them like people do their knuckles. Except Im actually losing sleep over it. I just lay in bed for hours because my ankles are bothering me and they need to be cracked. So far the only stretch Ive found helpful is a modified version of pic related except with my feet more under me so my heels are completely covered by my but. Its called the saddle stretch and Im basically just putting all my weight on my heels as I try to bend my ankle in half backwards. It offers me short term relief. Enough to go asleep at night, but is there any more permanent solution?

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I'm tall and slightly skinny, not hunger mode just very slightly skinny, anyways, I've been going to the gym for about 4 weeks and I got no idea what I'm doing so I've just been doing bench presses and bentover rows,bicep curls and some other random stuff mostly upper body, my legs are naturally strong so I don't have to worry about them for now, but my arms are insanely weak, for the first 2 weeks I had to do everything with 5lbs each hand/side and then started doing 10lbs each hand/side.
can anyone recommend me a good beginners workout ?

do pull-ups target rear delts for any significant amount?

No.

Yesterday I took 3 beers while binge watching Netflix. What exactly does that do to my gains?
- Recovering skinny

What do you mean, "significant amount"? Rear delts are not a very visible muscle group if you mean size. If you mean strength, then yes as long as you are doing weighted pull-ups eventually with a grip that's not too close.

anybody else here just scoop whey directly into mouth for simplicity? how do you guys take your whey?

You can try an ankle mobility drill I used to do, where you stand a few feet from a wall, step one foot right up to the wall, then lean your body against the wall, it should stretch your achilles tendon and back of the ankle in the leg thats far away from the wall.

I crack my ankle joints by doing that standing quad stretch everyone does in high school gym class and just pulling my feet really far.

Will youtube pseudo motivational 15 minute workout videos get me in shape? I was sweating like a dog after just one, what do I do when it's done? Do I repeat daily?

I scoop creatine and anything thats around 5mg per serving straight into my mouth and then just chase it with milk or water. I wouldn't do that with whey because it clumps too much in my mouth and I typically take like 3 full scoops or so when I do decide to eat whey, so I'd be gnawing on chunks for like 10 minutes.

I'd say Starting strength or ICF like the sticky recommends, but you say your legs are naturally strong. Assuming that you are not pulling my leg or underestimating yourself, then I'd recommend a PPL (push/pull/legs) routine. The routine basically just focuses on 3 days in a row before a rest day or two, where you have a push day (exercises like bench, overhead presses, tricep dips, etc), a pull day (rows, pull-ups, shrugs, etc) and a leg day (squats, calf raises, deadlifts if you don't deadlift on pull day).

There are plenty beginner PPL routines online you can take a look at.

Depends on build, and relativism.

Compared to the average 18 year old fresh out of high school, I'd say:
a little over 1pl8 bench
2pl8 squat
2.5pl8 deadlift

Compared to other gym goers who notice that you are a youngster, I'd say
1.5pl8 bench
2.5pl8 squat
3pl8 deadlift

If your workouts are only 15 minutes you're doing something terribly wrong. Read the sticky.

A full scoop of whey is like 32 grams, I doubt you'd be able to easily get it down that way. Just mix it with water/milk like a normal person.

Alcohol directly interferes with protein synthesis and sleep, overall it just makes you perform shittier and recover worse. Drink it on occasion, do not let it be a regular part of your diet.

Don't do ICF or anything associated with Blaha.

Entirely depends on your build and current size but I'd say most 18-year-olds probably can't squat 2pl8.

It doesn't and you shouldn't think your dick is inadequate. You're smack dab on average as far as dick size goes.

Thanks, I'll look into this

>squat and ohp stalled
I think it's time to start paying attention to what I eat
how do you guys go about counting your calories

I just round everything to the nearest 100 and keep a mental note, then tally it up at the end of the night. If I'm a few hundred calories behind then I just chug a bunch of milk before bed. This is not a very safe way of doing it, but it's very relaxed for me. If you're serious about it, just download one of the million free apps like MyFitnessPro or something.

Do veggies count as carbs

The fibre does not, the non-fibre carb content does. It's pretty negligible in most.

Primarily, yes, but they are negligible in most cases.

Exceptions include potatoes and beans

Getting Jow Forums is gonna be harder than I imagined. How do I do it without a gym?

If im a fatty do i do weightlifting after or during weightloss

Both.

I waited until I reached 160 lbs from 224

Calisthenics. Romans did it, and look what they did.

Huh, that’s what my dad used to have me do when I was younger. He was in the marine corps and pretty knowledgeable about that sort of stuff, but he’s dead. I’m not asking for a bodybuilder’s body, what sort of body will regular calisthenics and dumbbell excercises get me? Like an estimate I mean. I’m currently 5’8” 163 lbs

Some might call you short, but you should look like your average, 1 hour weekly gymgoer. Pretty buff, but not so much that it looks bad.

Calisthenics typically punishes large mass gain, since becoming bulky simply means your bodyweight movements will just become heavier and harder. As a result, calisthenic bodies are typically very lean and likely even DYEL in clothing. Pic related is Al Kavaldo, a pretty popular face is youtube calisthenics and I think he's been doing it for over 10 years. He's around your height as well, and this is honestly the body I would expect of a natty gymnast after 2 to 3 years or so.

forgot pic

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Is it possible to lose 10 pounds in about two weeks if I eat only one meal a day for ten of those days, walk 7 miles a day for ten of those days, and also lift and swim 8 of those 10 days?

5'10 with little to no muscle mass. What BF% should I cut to before I start bulking? I'm currently 160 but have a fair bit of fat still.

If you're just starting weight loss then yes. You lose a lot in the first few weeks before it starts to level out. Of course some of that is water weight, but still, if you cut enough calories you can easily lose 10lbs in roughly two weeks.

Like you said, if he's gonna lose 10lbs in 2 weeks after just starting out, it's probably gonna be like 60% water weight. But it also depends on his initial weight. A 330lb man should be able to lose 10lbs a lot faster than a 180lb man.

no, adjust calories to gain 3-4 lbs per month and dont stop until you weight 220

If you have little to no muscle mass, you shouldn't start with a cut at all.

Really? Wouldn't it make sense to get really thin before I start building muscle? I'm worried if I bulk now I'll only make minimal gains before I get too fat and have to cut again.

If you bulk properly you won't get fat. That only happens if you do a dirty bulk and just eat like a pig.

Just find your TDEE and add 500lbs or so, maybe even a bit less. Just make sure you're eating over your maintenance but as little as possible while also getting a lot of protein. If you do that correctly while lifting regularly then you should build muscle and gain very little fat.

What are some must haves for a home gym? Oly dumbbells, oly barbell, a bench, plates. What else?

A power rack
dumbbells optional

I'm 6 foot 190 pounds for reference

maybe a platform so you don't fuck up your floor.

It's really hard to build muscle from scratch. If you start from a husky size anyways, at least you'll have a lot of fat and resources in your body for you to burn as energy and use to build muscle, rather than if you were skinny and had to eat a lot again to get back to square one.

>worried I'll get fat and have to cut again
that's kinda the point of a bulk. Besides, wouldn't you rather bulk then cut, so you finish as a lean machine, rather than cut then bulk, so you finish as a builtfat?

It'll be harder to lose that much so quickly then. But still, if you want to lose 10lbs it's a pretty attainable goal if you cut calories for a little while. No reason to not go for it.

This is me, I’m 160 lbs. if I’m going to start gaining muscle, do I really need to eat 2400 calories a day? That doesn’t feel right after eating 1200 a day for half a year now.

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Define "in shape".

A 15 minute HIIT workout can work wonders for your overall fat burn. But remember, it's long distance run, not a sprint. If your goal is to loose fat, you have to do that in addition to a number of other lifestyle changes.

Take the stairs, always take a walk every day of at least 45 minutes. Get a stepcounter. Never go below 10k steps a day.

The calculator in the sticky tells me 2800 now. I guess I can test it for a week or two, but how’ll I know if it’s actually working and I’m gaining muscle and not just getting fatter?

I am too anxious to go to the gym or go outside and excercise, and do not want my mother to know that I train. What are some easy steps to get slim and in good shape?
>cut soda
>run up and down stairs when she fucks off to her job
>squats pull ups and push ups
whomst else?

Is it a good idea to just add a "hypertrophy" day to my workout routine? I am doing Bill Starr's Linear for about 5 months now and I want to add something to increase muscle size.

If you are doing starting strength you don't actually have to worry about eating enough calories until your noob gains go away, however you can't gain muscle and lose weight at the same time.

Sticky lead me to a hip flexor exercise that hasn't helped my mobility in the slightest after ~30 days.

Still can't get anywhere near parallel in a squat.

What do.

>Do not want my other to know that I train
Why?
Basically what you just posted is all you can do without a gym.

How do I tell if I’m gaining anything? What am I looking for, like literally just analyzing my arm to see a slightly more protruding muscle?

Is a power rack more useful than a squat rack?
I have a concrete floor in my basement. Do I still need to buy those floor protector things?

Power racks and squat racks are the same thing... maybe you mean a squat stand? Stands don't have safety bars, which you kind of need if you ever want to do, say, bench presses.

shove knees out

I'm doing Stronglift 5x5 and today I've hit the bench so hard that I just had no juice left for barbell rows. Am I doing something wrong, or am I just too weak?
I am considering to switch to Reg Park's 5x5 as it doesn't have bench press and barbell row after another, and it also has acessory lifts

Push through ab DOMs or wait? I know you should be able to work them almost every day, but I've been using the ab wheel for almost 3 months now and I keep getting DOMs every time and have to wait at least 2 days until I can use it again.

asimetric development due to spinal problems.
How do I solve it?
Already training: muay thai

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As long as you're not consistently tiring yourself out too much to do rows then you're fine.
As for 5x5, I could never get into it, I always prefer the 3x5 program for strength.

I think squat racks are the ones that can't be adjusted, a set height for safeties and a few pegs for different bar height.
Power rack is the one where you can adjust safeties and move the racks for the bar.
At least that's what I've been calling them

Just started? That's normal if you're a couch potato.

At some point, whether you switch or not, you're going to have to sack up and develop some work capacity. You're going to die on any non-beginner program otherwise.

>get on scale
>180lbs
>eat food
>about 2lbs of food and drinking water too
>get on scale again
>180lbs
How the fuck does this work? Is my scale just shit? When I get on the scale while holding something with weight like a 5lbs plate for example, it shows me being 185lbs.

I got a barbell at home and Im doing basically SS routine with some accessory lifts.
On bicep day Im doing BB curls and I pulled my tendon in right elbow because of supination pushed it too much, it healed I did curls again and pulled tendon in left wrist for the same reason.
I lowered the weight, Im doing curls in pretty good form I dont know how to deal with over-supination fucking up my shit.
I dont have EZ bar and Im not planning on buying one just to do 2-3 exercises with it.

Help me.

Probably different weight distribution on the scale.
I have very acurate one

You have a couple of options.
1. Keep on training like this and keep on getting injured
2. Cough up 50bucks for an EZ-bar
3. Curl your plates

I'd say get an EZ-bar.

Is it possible to lose 16 kilos pounds, then regain 10 kilos of muscle in a 16 month period? Starting stats are 183 cm and 86 kg

Okey are you doing BB Row with over hand grip on under?
I know Stronglifts shows them with overhand grip.
Rip has a video teaching amateurs BB Row. I cringed at first because they kinda kip and bounce it.
I use underhand grip now and It seems Im putting more biceps into the row now and I have enough fuel after my bench to do them.

What exercise is this?

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If you did everything right that might be possible. According to Lyle Mcdonald, average trainees can expect about 10kg of muscle gain during the first year and 5kg during the second year if you're training and eating strictly and are in a constant surplus. If you lose the 16kg in the first half year, you're going to gain some muscle even during the cut (because you're a beginner) and you can gain the rest after that period because you can eat at a surplus.

Tag against an inanimate object.

I knew this is going to be the answer.
Fuck me.
I though a genius will emerge and teach me some forgotten technique or wrapping towels around the barbell or smth.

Anyone know any good stretches or videos dealing with stopping shoulder activation? Half of the time I do triceps or chest I use my shoulder because I'm shit at pinning them back