QTDDTOT

increase it as you need to, if you can lift the extra weight then go for it

I think the general rule is 1kg for upper body and 2kg for lower body per session.m

1) how do get out of depression

2) how do I stop being a fucking pussy

3) how do I stop getting addicted to whatever gives me a fucking rush, be it alcohol, weed, math, lifting, whatfuckingever

I literally fail at life

They look like shit both ways. Add biceps and triceps exercises they respond pretty well to a lot of volume.
Keep them the same. Don't forget to eat your protons or you'll lose too much muscle.

this was my workout today as a total beginner and i didnt come out of the gym feeling pumped. should i add more weight next time?

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Anyone have a Harbinger belt?
Is it shit or a good bang for the bucks?

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Do a brosplit, full body is a gay fucking meme that lets you feel nothing, hammer the fuck out one to two muscle groups, it can be hard to feel pumped if your muscles are small

Shit

That particular belt looks like shit
>Bigger at the front than the back
>Two lines of holes, making it annoying to put on compared to one with just one

What is the quickest way to lose a few kg. I cut down to like 1300 calories a day for a month or so and didn't notice any difference

1300 and didn't lost weight? You're counting wrong.

Stress induced, some guys swore on their life that their helmets cut off blood flow and the pads essentially pulled hair out constantly.
Figure out what the root cause of your behavior that you need escapist hobbies for and try to rectify it.
Diet+lifting+cardio. Cardio after lifting, hiit or 30-45 minutes of liss

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cut off your ear

Obviously gain more muscle mass on your bicep and especially triceps. The tricep heads are what stick out from the sides of your biceps when you look into the mirror

How should I gain strength without gym? I got volume but not really strong, also traveling throughout Europe over summer idk what to do.

>Figure out what the root cause of your behavior that you need escapist hobbies for and try to rectify it.
The root cause is that I'm a huge pussy afraid of confrontation and being assertive. I'm literally feeling guilty for coming to my 00-24 gym at 5 am because I was the only one there and the guy had to turn on the music and everything and probably clean after me

that's my thought process most of the time, if I'm not being anxious about getting killed, mugged or beaten up

>idk what to do.
Something.

When you go that early you help stave off the boredom of being there alone for no reason. And at most when that person realizes you are focused on your exercise will do whatever they were doing before to pass the time. If you want tell him he doesn't need to turn on the music and that you just want to lift. That is how you slowly build a rapport.

I only have one.

I feel pain in my right knee most days, it's annoying
I'm turning my toes 45 degrees outwards and placing my feet shoulder width apart

it usually happens whenever I try to do a warmup, I think because my working weight is 70kg that warming up on 20kg at first doesn't feel right, sometimes at the start I'll end up flying backwards although when I do a bodyweight squat I'm fine
should I get some raised heel squat shoes?

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Yeah, I see. I don't have the skills to cope that way with my thoughts though. How do you develop that shit?

Thank you guys. Papa bless.

Same way you develop muscles, or a knowledge base, or any other skill set user. Through practice. Did you come out of the womb fully formed with the full capacity for a bench press? No. You don't magically have the ability to do calculus or physics from birth. They are skill sets. Start small and work up from there.

I have a lot of anger issues, I have had many more in the past than I do now. It's a matter of taking what ails you and instead of internalizing it you find a positive outlet for it. We want to self medicate because it's EASY to do so. It's not easy to look at the reason we do things and point a finger and say "Yup, I'm fucked up" but after we do we can sit down and say "what would fix this other than alcohol, or women, or drugs, or whatever temporary emotional band aid" and then do so. Write your shit down. Look at it. Write out ways you think it could help do that shit RIGHT NOW. Slowly, you ask for help. For ideas. You put that shit on the list and try them out, some will work, some won't. You cobble together what does work, you build a skill set, you develop a response that only helps you and not hurts you. You'll get there man.

That actually made sense. Thank you for writing this out.

It is hard to face the issues I'm having, some of them are rooted so deep down in my mind that it's painful to even think about them.
I guess it's one step at a time.

One more question - is going to shrink and taking antidepressants worth it? I feel like the only thing that could get me out of this shithole of my mind is drugs, but this time free, legal, and prescribed by my doctor.

what's the best way and is there any video on it, to bail on bench press without a spotter?
short story, my gf schedule is completely different from mine due to work and we don't lift at the same time anymore so no one that knows how to spot me properly

I tell people to "only touch the bar if I tell you" and the moment they see me grunting or the bar path not going 200 km/h they fucking pull it, while with my gf she would only literally touch the bar and not even pull it yet my brain would think it was and somehow pull through the rep

Sucks, I hit 100kg bench but I'm mid cut so my strength levels aren't 100% all the time and it's russian roulette going up in reps/weight, it's been going well but ,for example I did in one week 60kg OHP for 5 reps easily full ROM with 1 sec pause at bottom, then had deload week, after that I resumed adding reps/weight and I could only do 55kg per 4 reps so now im scared tomorrow I'll fuck up benching

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>Write out ways you think it could help do that shit RIGHT NOW.
If I were to just get the fuck up and start studying for the September makeup exams, I would have a chance to clear the whole year and not feel like shit for failing the only thing I'm good at in my life.

Everyone is holding me down in the gutter. Everyone got used to me passing everything with ease and being present on all classes, now everyone probably knows I was smoking weed literally all the time for weeks.

Sorry for the massive blogpost. I'll quit now. Thanks for the advice again

It can, I know I was on meds for a while. PTSD for combat related issues and having survivors guilt and just so much pent up anger. Try to develop healthy responses in the meantime, use the medication now from your doctor to help you out until you can handle the problems on your own eventually. Think of it as if you got into an emotional "car wreck" and you need the help like crutches until you heal up and can start walking on your own. Even if you need it further down the road it doesn't mean you're weak. Sometimes a "car accident" can fuck you up for life but you adjust, you adapt and overcome it and become stronger for it. Adversity breeds character if you don't let it break you down. You got this user.
If you can get to the gym on off hours, use the power rack unironically if it has the rails used to catch dumped squats.

I see most people typically do 5x5 but I do 4 sets of 8 would this still apply?

You can do it. Mental strength is not never being knocked down but when it happens you get up and try again.

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Wondering how to get my pull-ups numbers up.
Currently can do about 12 unweighted and 4-5 with 1pl8. What's the best way to do more, both in terms of numbers and weight? Because I find myself alternating between doing them with and without weight but I don't know what's optimal.

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Front squat vs SSB?

What the fuck is with fat burners, if I work out and eat right is it worth using them? Do they "speed up" the process of losing fat when you use them properly?

Should I increase my weight even if I can only do one set of the increased weight?

Either add weight or increase your reps waaaaaaaaaaaaaaaay more, you should be struggling by the time your at the end of a set, you should NEED that rest, if you're not kinda pushing through soreness by the last rep you have fucked up. Also if you're not tired just go ahead and do more exercises it's not gonna hurt,.

With weight is almost always going to be better, you just aim for more repetitions until you hit a certain number of reps then increase weight. Repeat the process until you hit your desired results. But if you want to do accessory work then I suppose weighted slow eccentric work, scapular pullups (isometric hold), rows.
If you can't maintain an upright position or want to transition over I'd say SSB until you can do front squats without the ssb. But if you have a relatively stable foundation in squatting then front squats are only limited by ankle dorsiflexion, abdominal bracing capacity and it's upper back reliance. Just focus on proper form.
Thermogenic supplements purportedly by inducing thermogenesis and increasing your metabolic rate. I know a few friends of mine used yohimbine hcl but it's not something you can take for an actual lifting session. It has to be taken at small dosages for fasted cardio otherwise you risk heart issues.
Strength programs will sometimes have you add 4-5% of your working weight in terms of linear progression.

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I've got two black spots on the heals of my feet, should I be concerned? Only time it ever gets painful is when i play futball with the boys and move a lot. Normal weightlifting and cardio does nothing to it.

I've got pectus excavatum and my pecs look extremely rounded. What are some exercises that I can do to focus the inner part of the pecs so I can get a nice flat look to it? I've been doing flat, incline, and decline barbell and dumbell benches to work on my chest.

anyone ever get immediate muscle soreness after a 3-4 day break from lifting? any way to reduce it?

Dumbbell flat bench pull overs, dumbbell or cable flys/crossovers. If you do the cable chest crossovers I like to do them from below, parallel and slightly above should height. Work for volume or try what is essentially 21s.
Active recovery cardio, hot soak in tub, drink more water, sodium/potassium intake increased, roll your shit out with a foam roller.

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I just finished a pretty intense workout and am currently running late to work so I don't really have enough time to eat anything properly. I made myself a protein shake blended with almond milk, peanut butter, and a banana. Will this hold me off until lunch time or will it be detrimental to my gainz? There is only fast food near me which I don't want to eat

I have a couple of problems:

First, 5 year job required me to sit long hours up to 10 hours a day. Got fat from 145 fit to 198 at my max. Tried working out during that time but was always too exhausted from sitting all day, ironically enough.

About a year before I lost the job, I started working out again. Then lost job and had more time to dedicate to the gym.

Took about 6 months for me to hit 161 with no real muscle. Felt good, ran faster, but I noticed a few things.

First, I was tired a lot. Felt exhausted all the time. Started working out upper body day 1, lower body day 2, with core sprinkled throughout. Helped a bit but still exhausted. Worse part is my legs and thighs. If I do about 30 minutes of body weight exercise, my legs are dead for 2 days and I have a real struggle the next day. How do you recover from a workout? What food do you eat? Stretches do you do? Etc?

Second. Belly fat never went away. Like, none at all. I also noticed that my waste line had increased. I chalked it up to possible muscle gain with no real proof other than you can clearly see abs under my belly fat, where as before you couldn't. Question: How do I get abs like fucking Thor? You know, clearly defined muscle, no body fat, while still being "slim."

Third, last year diagnosed with a bulging disc (from fucking sitting too much at work) and was banned from half my stomach and leg exercises. Switched it up and I seem to be making more muscle mass now, but I weigh a whopping 182 on a good day. I can tell that I am heavy just by walking. Can't run as fast. Etc. Definitely stronger, though. Started doing more cardio to compensate for the weight gain. But stomach has become fat again. How do I get Thor's abs with a fucked back?

31m btw

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Just looked up the pull overs and crossovers, looks great! Thanks for the advice!

I've been hitting my back everyday one way or another. To sum it up I've been doing low back squat, bent over rows, posterior delt excersices ( bending over), and deadlift.
The thing is im feeling some mix of soreness and unrest in my lower back bones , and also a feeling of unrest in my abs. There's also an Interesting fact: when I exhale and fill my belly with air, the feeling goes away and I feel the symptoms go away.
Asummin that I'm my form is ok, what can I do about it?

It will be fine. You had some nutrition post workout and that is about all you need until you can eat again.
Make sure macros are correct. Being tired on a cut is normal. Make sure protein is 1-1.2g per lb lean body mass, .3 grams fat per lb of bodyweight, the rest can be divvied up between carbs and protein. To recover drink a lot of water, hot soaks in the tub, potassium intake needs to increase, foam roll your problem areas, roll or stretch out areas above and below affected area. To get rid of belly fat you need to keep cutting. Subcutaneous fat can be stubborn, don't spike your insulin level with sugar, eat low glycemic index carbs, count calories and diet, it doesn't matter if you feel tired that's from the diet. Not sure how to get your abs because defined ridge lines require doing ab work with weights to bulk them up then cut down.
Intra-abdominal pressure and intra-thoracic pressure are reducing compressive load off your erector spinae, if filling yourself up with air and bracing yourself are alleviating the uncomfortable feeling then you're overtaxing them at the moment. You need to cool it with your back and let some of it recover. Switch to other lifts for a week or two to avoid a strain from what appears to be overloading/compensatory lifting. Deload and do form checks during that period and solidify proper technique.

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Maybe I didn't expressed myself properly. What I tried to say was that, when I exhale I feel all the symptoms going away, and also I feel a relieve. Could I fix these by eating more protein, and sleeping more? What excersices , stretch do you recommend?

Cool, I'll restructure my eating habits and start calculating my protein/fat better.

I'm trying to eat more to gain muscle. Today I ate: some greek yoghurt, pea soup, couple of fried eggs, some pickles and some pastry with peanut butter. Did I eat something wrong? Should I increase my calories? What is some good easy food to make?

Try diaphragmatic breathing then. Disuse of your diaphragm when breathing and only breathing with your chest can cause tightening of the core of your torso which can cause contractions in your back muscles.

"The tightening and shortening of the back muscles, especially the back extensors, shifts the position of the ribcage so that the diaphragm cannot move freely. If the diaphragm cannot fully expand and contract, the back muscles have a difficult time relaxing.

Instead of the ribs expanding and contracting with each breath, the ribcage moves up and down as a static unit."
myfitnesspal is a website you should use to track your calories and macros

sounds fine to me, nothing there is necessarily unhealthy save the eggs maybe

The one craving I still get is kebab. How do you remove kebab cravings? They stay for days. No matter what else I eat, they're there until I kebab.

>feel kinda shitty all day
>sometimes feel pressure in the back of my skull like it's squeezing my brain

Is this it? Am I dead?

This is QTDDTOT, not a licensed medial practitioner.

Go get one and then you'll feel bad, that's a good craving killer

Cut calories, everything else is horseshit

It comes around once a month or so. Since my ex left me I live alone, so I don't even have shame as a reason to avoid it anymore.

Does an OHP 1rm count if at the beginning of the lift the bar is resting on the safety bars?

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I would say it's fine but you might want to try it rested fully in the downward position so you don't cheat yourself out of the rom.
Just have a cheat meal once every 3-6 weeks depending on willpower.

Why do I feel stressed out sometimes after a workout?

I'm really shit at chinups, what do?
I can barely complete 5 reps at bodyweight.
Doing SS at the stage where you do chinups every two workouts.
Also should I do 3 sets of max reps? How to warm up?

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The fuck is he doing

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Was drinking this a mistake?

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Let's say o didn't get a good night's sleep (4 hours) and I have to stay up to go to school. If today is the day I have to go to the gym, would it be better to just go today at the end of the day and go to sleep after, or just go home asap and get a full nights sleep and go to the gym tomorrow well rested?

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Still trying to master my squat form, and I think the biggest problem is that my core and glutes aren't strong enough to keep my back neutral. Everything else feels pretty good. I also make sure to keep my line of vision forward while keeping my head locked in place, whereas before I was lifting my head up to look into the mirror at the bottom of my squat, which caused my back to extend.

My friend told me working on my deadlift would strengthen my core and glutes and in turn improve my squat and help better my form. Is this true? What else can I do to rectify my lagging core and glutes and keep a neutral back when squatting?

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what would be some good fitness related books to broaden my knowledge after reading everything in the sticky?

Starting strength.
Duh.

156 cut from 170lb 5'10 skinnyfat mode im currently lean bulking because I want to have muscle but is my bodyfat% to much for muscles?

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When can I switch to a bodybuilding routine? I feel like I'm just spinning wheels with my current numbers, I don't think I'm pushing myself as hard as I could with GSLP. Was thinking about doing Lyles generic bulking routine. Is it too soon?

Stats:
>Squat - 235
>Bench - 155
>OHP - 107.5
>pendlay Row - 135
>deadlift - 265
>chin ups - 2x5,1x7

Note: currently on a cut until September,if that matters.

One meal a day

should i add some upperbody isolation excercisee or accessorie lifts to SS ? and if so what excercises ?

can never seem to manage to do the last set of pull-ups.
I've been working towards 3x8 pullups, I can manage to do the first two sets easily but on the last one I fail at about 4-6. Been stalled on it for about a month.

Any suggestions? or should I just keep at it?

I guess i have to count the 12 g of proteins per 100 g from pasta, 2 from rice and 9 from bread isnt?

how is this only 300 calories? these things suck for gaining but they taste so good

also how many gallons of milk do i gotta drink before a girl mires me

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>switched to wide stance low bar after a year of shoulder width stance high bar
>numbers still improved but feel my adductors holding me back because I literally didn't train them for a year
High bar was a mistake. Why do people insist it's better when I don't end up working 1/4 of my upper leg muscles?

i am doing SS do i add weight every session or is it every week ? also can i do cardio and ab work on my rest days ?

Every session, read the book. Pretty sure you can torrent the whole PDF pretty much everywhere.

This whey protein shits pretty expensive. How can I get it for cheap or what are other great alternatives?

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thats illegal though

i use musclepharm combat powder and its pretty cheap

Myprotein is the cheapest around, get the 10lbs bags for best price. A good alternative are powdered egg whites, but they usually cost more per g of protein and now we get to the important part. If you're looking at lean grams of protein per dollar, there is no cheaper alternative than protein powder. That being said, another great alternative which is only possible when you're bulking is just eat more food. If you're eating 3000 calories even eating only 13% protein is already 100g of protein for the day.

Watch out the cyper police is coming.

MyProtein is really fucking cheap my dude. I recently got 10k of whey for like £80. That's around 8kg of protein. That's like 1p per gram. See if you can find me an item of food that even comes close to that level of value.

I've been on intermittent fasting and keto for about a year. Just started working out a month ago. I'm still dieting so its hard to try get protein in other than drinking milk and making sure every meal has high protein.
How long can I expect 10kgs to last?

will doing SS let me hit 1/2/3/4 in 6 months ?

>How long can I expect 10kgs to last?
A single shake uses a 25g scoop and contains 21g of good quality protein. So 10kg contains like 400 scoops. If you have 4 a day that's 100 days. Simple as that. But 4 a day is quite a lot.

I only bought powder because I was cutting weight hard myself, kinda like where it sounds you're at. It really helped me get to 160g a day while hitting -1000kcal. Make sure you're doing moderate to high intensity interval training at the gym and the weight will fall off you. I lost like 3st in 3 months.

will IF cause my gallblader to form a stone?

Guys pls

Absolutely not

you can switch whenever you want

Gyms abit costly and organising transports a bitch. But I'm keeping it at home right now and am keeping it to body weight training and dumbbells. I've stopped and started working out maybe 4 times but I'm pretty serious and motivated now. Maybe things go well I'll get more gym equipment for myself.
160g is quite a lot dude I only need 80 from what I read. Though I'm not going crazy in the gym like you I presume. This dieting I've been doing myself had me dropping a kg a month. Though I'm not so obsessed with weight loss now. I'm fine with slowing down. Just need to gain some mass now.
Thanks for the advice. A soon as I get paid I think I'll pick up 10kgs.
Quick question. Even though im not going intense with my workout. I've been making gainz™ even though I've benn uncertain if I'm reaching my recommended protein intake.
Is it safe to assume if I stop making gains or digress that I'm not reaching my protein intake.

I MIGHT have a herniated disc, 2 weeks ago my lower back felt bruised coming up from a squat as I wasn't paying attention to my form and I cut the workout short.
It was just a little sore nothing concerning but 2 days later I get a sharp pain that starts in my right chest for a few minutes then slows down into some kind of nerve pinching that aches my right should blade as I move my neck around with some lower back aching too.

A week later and I feel completely normal, all pain gone. Its going to take me almost a month and a half till I can get an X-ray, and its going to empty my savings for a problem that might be nonexistent. I'm still afraid of touching weights until then but I really don't want to be idle for 40 days. Does anybody have a story similar to mine, anything I can do to help diagnose myself to see if I am clear or not?

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