QTDDTOT thread

Old thread died so reposting

Is it impossible to do pull-ups in a few months if I am 230 lbs untrained at 6’1”?

I’ve been fasting on cardio (running 1.5 miles) days and eating 200 calories above my goal weight (190 lb) maintenance on lifting days.

I’ve started box pushups (I can barely do 10) and 5 leg assisted pull-ups with rows, bench, and hammer curls every other day. The leg assisted pull-ups make me feel like shit mentally since I am using my back and arms for the most part but using my legs at all feels like cheating and no progress

Will this work as a routine? At this point I don’t care about being super strong until I can at least do basic calisthenics with ease.

I'm part of the wedding party but can't stay for the whole reception.

I've never been to a wedding before let alone part of a wedding party.

Will everyone hate me for leaving early?
(I'd probably have to leave once the dancing begins

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Trying to make a good routine. Should I do 4 days a week OHP/Bench/Squat/Deadlift, with accessory lifts or should I do 3 days a week and have OHP and Bench on the same day?

Also, if I'm focusing on strength gains, what exercises should I do aside from the big 4?

$100 if yo go he the right place
Stacey

A’s long as you don’t make it about you and just quietly say bye and slip off it would be fine.

What is the worst way to break your body? (You still need to be alive for at least 24 hours afterwards)

Doing c25k, I ran Tuesday night and I forced myself to pull through it, but since then the headache has gotten worse

What are some good books to read that have some good knowledge that'll help me with lifting? Lifting noob here

I'm 19 and have spent the last 7 years playing grand strategy games and shitposting. How do I make myself normal again? Talking to normies is so robotic and unnatural.

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do wall pushups actually help?
also there's no way for me lift weights for the rest of the year, will i be fine with just squats, cardio, etc? not looking for a great body, i just want to improve my heartrate and slim down a bit. (currently 5'7, 148 pounds)

I would say give your body another day of rest but I’m no doctor and it’s really your choice. You could always go the middle ground and take it slow or cut your run short obviously depending on how bad the headache gets

I feel you on that weight assisted pullups feeling. It's so shitty to have to do the assisted one when compared to other people cranking out 10+ normally. Its important to realize that you should be comparing yourself to yourself and before you lifted. If you've improved on your lifts then fuck everything else you're still making progress, no matter how slow.

completely fine,
I've read tons of studies and it's shown good freezing techniques will not lose too many vitamins.
go do your own research on this though

try still eating fresh

>grip sucks
>not below parallel on squats/doing wide stance

are you a beginner or intermediate?
5/3/1 is a more advanced 4 day routine with one big compound per workout
if you're a beginner then you'll be fine doing SS or SL which is 3 days per week with squats each day and alternating bench and OHP each workout and generally deads once a week (2 to start with in SS)
most routines won't put bench and OHP on the same day due to shoulder and tricep fatigue, where squats aren't really going to affect your bench or OHP

Yup

There are girls I know who do CrossFit and they can do 20-30 strict pullups in a minute while I can’t even do half of one and if I try a negative I sink like a rock

I know I am overweight at 230 lbs but at 6’1” I feel like I’m not fat enough to where I couldn’t at least almost do one

Is decline bench a meme or should I be putting them into my chest days? Doesnt decline make your pecs pump out more, making your shirt gang over?

Are hammer curls even worth my time? Or should just stick to barbell curls?

posting thot for attention

It's pretty filling so it's a good choice

Starting strength, people meme it because the routine isn't for everyone but it goes into great detail on the main compound lifts.

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Is it possible that I made it through noob gains and beyond with every part of my body except my abs? Every muscle in my body can be directly stimulated and noticeably worked when I work out except my abs, they get tired and rarely sore but never stronger and I can't "activate my core". Any tips or routines to build them up or at least make a bit more of a mind-muscle connection? I don't want to cut to twink mode just to see what little abs I have.

I've been lifting for about a month and a half with Starting strength, just barely started doing lifts above 1 pl8 and i'm pretty happy about it. However I can't help but feel that my routine is too short, it only takes me about 40 minutes to finish the 3 main exercises and some complimentary ones.

Is this a normal amount of time or should i move to a non-meme ruitine that is longer?

That is a feminazi from Argentina btw. Those pins she has are cringy feminist bullshit and that's a pro-abortion parade.

Recovering skinnyfat here. Won't post bod.
I've been going to the gym for soon 3 months.
I see great results, the triceps has popped out, chest bigger. better posture. Thighs bigger and calves. Everything basicly, is going good.
My problem is my stomache, You can see the 2 abs on top but my tiny fat belly is hiding rest,

How do I go about getting rid of it for good?

Currently cut all Soda and Candy. No chips. Fruits for snacks only.
Work out 5 days a week only lifts and pulls. 1,5 - 2 hours.
Abs 5 days a week.

keep doing it until you stop making progress, you only need 1 or 2 extras after main lifts, maybe throw some ab and arm work in there.

Oh also. Was 82kg when I started. Now im 77.
190cm

is there a safe test supplement that i can take that wont fuck my shit up forever?

What about wide stance? I get that stopping above parallel is a way to inflate squat numbers but isn't wide stance harder for most people?

The Macro Cat. Legend has it that her titty milk is composed of the perfect balance of macros

I was 113kg and dropped to 82. Went from fatass to skinnyfat. The thing is, I've read a lot of posts that say if you're skinnyfat you must cut. I'm 194cm (6"4) and 82kg is pretty low. I can probably get down to 79kg but I doubt 3kg is going to fix my former fatass body. Is it ok to go for a clean bulk while skinnyfat before cutting again?

What the fuck is the hip drive in squat? Everytime I try to do it like in youtube videos I end up pulling a back muscle and fucking over my routine for the next couple of days.

How the fuck do I properly squat?

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Yeah, test esters.

I have a really high voice. It's very embarrassing. People assume I'm a woman and call me ma'm on the phone. I've become very self-conscious about this and am wondering if doing steroids could fix this. I could care less about enhancing my physique, I just want a more normal voice that isn't distracting to anyone I interact with. I know that doing 'roids can cause women's voices to be permanently lowered--I'm wondering if the same thing happens to men. Could this be an option for me?

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I have had rotator cuff pain for a year. It doesn't hurt unless im benching, sleeping on my side, or wearing a backpack.

Can't go to rehab, so which exercises should I do?

How long does it take to go from skinnyfat (165lbs, 6'0") to having visible abs while doing a three day bodybuilding split?

Any good overall stretch rotine to do everyday?

Have to keep cutting there isn't much else you can do other than doing heavy weighted ab work to get more defined ridges and then cut to get the abs visible.
Try hanging leg raises with posterior pelvic tilt, it keeps the tension on your abs while you hinge at the hip. When you get better at it you can touch your ankle to the bar while hanging. It should let you have a good idea of your abs musculature. Also do stomach vacuums to work on your ability to pull in your intra-abdominal band. It'll help you with keeping intra-thoracic/intra-abdominal pressure.
They target the muscles in different ways. Hammer curls like neutral grip chinups tend to hit your long head on the biceps and hammer the brachialis (the bump between biceps and triceps) more than on a barbell curl.
There are only two bands of muscle fibers that go over chest minor at the top (incline) and major which covers the rest (flat/decline). Decline isn't bad but you can get the same effect doing chest dips, leaning forward feet up and back and doing what is essentially a decline press but dipping.
>wall pushup
It's certainly better than nothing. If you just want to slim down then any calisthenics program will work for you.
Stop worrying about the linear progression. If you've stalled at the weight and can't seem to progress there then change the formula. Add more reps or more sets to break past your plateau.
Squats, side lunges, kettlebell cossack squats.
You can leanbulk if you want but you need to do it very slowly. Think about it this way. If you are 6'4 181 lbs and have maybe 35 lbs of fat on you 19%bf. If you bulk VERY slowly you will retain the same amount of fat and put on muscle. If you keep 35 lbs of fat but now weigh 20 lbs more at the end of the year and the majority of that is muscle you will be 200 lbs, 35lbs of fat 17.5% bf and cut. Or you can just cut to 12% bf and get no visible gut and then lean bulk.

Holy shit are you me? I've been going for almost 6 months, everything you see is what I see, the top of my abs is a little visible especially in the shower after a workout, but damn son I want this last bit of belly fat to go.

Was in the same boat. Do the eccentric and concentric version of pic related. I realize this is shitty but best I could find on Google images.

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Because you fail to understand that lifting is not a race it's a lifelong journey. You're body is going to get stronger, so what if it takes a little time? It took me 6 months to hit bodyweight bench(170) and that motivated me the most to keep going.

Thanks senpai

Pretty stupid question here, but I was benching 140 for reps but ending up stalling and having to deload. Then I missed the gym for two days and didn't do anything, then I came back and easily did 145 for 5x5. What's the science behind this? Did I just need a break?

Muscles take on the order of 1-2 weeks to fully repair from a workout (c.f. livestrong.com/article/470514-how-long-does-it-take-for-muscles-to-recover-after-workout/). There's also other factors like if you ate enough energy packed food, slept well, was well-hydrated or any superposition of these.

You're using a back/upward drive of the hips by utilizing the posterior chain. After you get up a bit you don't move your hips forward, it's upward and it'll eventually lock out. And to ensure you don't fold over and hurt your back you have to maintain a strongly braced core. It's not that you're hinging at the hip and fucking your waist forward so much as you are utilizing your hamstrings to drive your hips upwards. Think of your hamstrings the same way that you would your triceps in a bench press. The hips have become your elbow hinge. When you contract the triceps the elbow moves up and finally locks out at the top of the movement. Now replace triceps with hamstrings and elbow with hip. You don't allow your knees to move forward after the first initial push out of the hole so you can use the driving power of your hamstrings to aid the push out of the hole from that point on. Moving your knees loosens tension in your hams. Moving your hips forward loosens the tension in your hams. I hope that makes sense.
Depends on your current bf% to be honest. You just needed a break. Cumulative fatigue happens so sometimes a break is necessary. Muscles are started in the gym and finished in your rest cycles.

Thanks user

is there an ss-like program for swimming?

gonna start lifting tomorrow, is ss a meme? should i do gslp/something else instead?

Are 24 hour gyms worth it or should I stick with a regular hour gym

related

I can't even do negatives I literally drop down as soon as I jump up. How can I even progress?

24h gyms are great for those who make excuses.

When i was starting to lift, i would unconsciously procrastinate until it was too late.

After I joined a 24h gym, I went at 11pm several times, until I finally made a habit out of it.

what's better to bulk on, rice or potatoes?

/qtddtot/, I almost killed a man today spotting.

He was benching hard and asked me to spot his final heavy bench. Was almost 3 plates, more than my deadlift kek.
Anyways while I was spotting him, I noticed Im losing balance and it feels as if Im falling on him whenever the barbell comes close to his chest. I understand that there is no point holding the bar the whole time? And anyways, on his last rep he lost control and asked me to help but it was so uncomfortably unbalanced that I barely could lift the barbell. I couldnt place the bar on the side thingies so I told him to take his head out. The moment he moved his head, I losy grip and the barbell smashed the bench where his head could've been.

I understand how I fucked up but I cant understand what I couldve done better. Even if I could deadlift 6pl8s there is no way I couldve had an easier time lifting the barbell, it was extremely uncomfortable.

Unless I grasp the idea in this thread, Ill just tell people Im a bad spotter.

I'm 18 and 5'10". Will a steroid cycle make me taller?

Well I meant more like, are 24 hour gyms usually maintained as well

Cable pulldowns following standard principles of progressive overload should aid immensely. Use a forward facing (pronated) grip.

when starting to get Jow Forums, with any squat movement, wouldnt it be better to focus on a lower weight higher rep to just develop the endurance and mass, so it becomes easier to do more instense sets for strength?

I like going at 2-3 in the morning since I can use the equipment as I please. I think that gyms that have certain hours get very crowded pre and post work hours which make them a nightmare to use if people have the same program you do.
SS is good for linear progression in major compounds. It only has some accessories and most of those are to deal with weaknesses present from doing only those compounds and assistance work for the three major lifts. After you stall just either move to texas method/strength program or any bodybuilding routine where volume is key.
If you aren't going to the gym and have a pull up bar at home attach a resistance band and loop your feet into it to do negatives. You can also use machines like the cable pull down and either do chins or lat pulldowns until you hit your body weight.
I like both, though I eat sweet potatoes and white/brown rice.
It's better to work up and assess what your maxes are and go from there. A certain strength base is good and you can work on developing work capacity after you have a better understanding of what you can do.

I used to do 3x5 barbell flat/incline bench press.

But I'm gonna try switching to dumbbells. How many sets/reps should I do? Same?

if you find yourself constantly trying to workout but getting cucked since gym is closed, then 24 hour is worth. Also Home gyms are always open just sayiiin

Better to ask this in /fraud/ general.
have to be honest that you might not be adequate for lifting the weight off of them. Sometimes if I'm spotting someone on the bench I lift up the side that is further down because that's where they are failing and help them rack it and move to the other side. If you rack the strong side all that's happened is you left the weaker side to deal with more weight at a downward angle.
Same, divide the weight in half and take away 5-10 lbs for the dumbbells. It'll take some time to adjust to them not tracking the same way as a barbell. I like to go at around a 45 degree angle from my pit and push up and together and have them touch.

Not same, it depends.
When I first started benching, I did 40kgs including barbell. I noticed Im doing something wrong since I didnt feel my chest much, but I couldnt lift any more weight. I used to do the classic 4x10.
I moved to doing 12.5kg dumbbells, 4x10 as well.
Nowadays Im at 20kg dumbbells, 4x8 planning on rising to 22.5kgs in the upcoming few weeks.
For some reason I still stick to ths dumbbells, Its more comfortable imo, less dangerous and a whole lot more benefits.

That’s exactly what I do and I think it’s perfect. As for accessories it’s important not to neglect your back with a programme like this that doesn’t specify any real back training, so plenty of rows and pull ups/downs. Then just add in variations of the big 4 for higher reps.

How should I start exercising if I've never regularly exercised in my life and I want a curvy body? I'm underweight so I also need to gain weight

Thanks brahs. I'll try tonight, see how many I can do.

Do starting strength including GOMAD and quit being a vain faggot

How does that translate to pullup progress?

Like I can do 115 lbs lat pulldowns going 3x5 and that's it. It makes me depressed knowing it will be like 2 fucking years before I can do a basic pullup as a 230 lb dude

Well the goal is that you lose weight, and strengthen your pulldown at the same time and then be able to do a pullup when you meet in the middle.

Figured as much but the only way I know how to lose weight and body fat consistently is fasting. Can I still practice exclusively body weight exercises and pulldowns doing that?

Why are you trying to workout and fast? You just need to restrict your calories a bit and lift. If you've been consistently fasting and you have depleted your stores of glycogen how do you expect to lift a heavy weight like your body in a pullup? Fast to fatigue muscles need adenosine tri-phosphates, they need glycogen to operate. Please tell me you haven't been fasting and trying to lift heavy because of course you'll fail.

As the other user said you're goal is to train the muscles.

It's hard to equate the exercises despite how similar the movement is so you can't really say "if I can pull down X then I can do bodyweight pullups at Y lbs"

Honestly the best and safest advice is do pulldowns and rows and occasionally try pullups. Eventually you will make it there but it certainly won't happen overnight.

Keto might be a viable dieting option for your situation and will still allow you to remain energetic for workouts.

Would it be a good idea to take an estrogen blocker even tho I’m not on a cycle or on a pct? I’m curious if this would help me lose more fat on a cut.

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>Please tell me you haven't been fasting and trying to lift heavy because of course you'll fail.

No, but I am barely losing any weight eating once a day at my goal weight maintenance (~1900 calories). Like this week I haven't even lost a pound eating that much and I have been counting every calorie.

When Ive fasted in the past I didn't exercise aside from cardio and I shed pounds like crazy with relative ease. This is my first time trying to lose weight and gain strength.

This is what I was thinking to lose fat, but everyone around me says I need carbs to gain strength.

Fuck all this shit I wish I just knew what to do without wasting time.

You may wish to take a look at the side effects of crashing your estrogen.

No, it won't cut fat faster.

go to a doctor asap. friend of mine habd this and it was a blood vessel that exloded, which almost caused a stroke.
do NOT exercise when your body hives clear signals that something is wrong. again, go to a doc asap.

Should I do Crossfit or train at this local MMA gym with a good reputation to lose weight and get in shape?

I just see people doing Crossfit in mad shape and that's all I know about it.

been lifting for about a month 3x a week

6' 165lbs I can bench 90 and can't do unassisted pullups yet (absolute max on the machine is 14)

what are some good goals to set and what should i do with those stats?

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Does C25k actually work? I am on week 2 day 3 and it seems hard to imagine being able to run 3 miles straight at the end of next month.

Sometimes when I plateau in weight loss I just eat at maintenance or a little below it for a week or two, lift heavier in the mean time and the weight loss starts back up again. If you set your tdee for something like "maintenance at this weight" it could be under the concept of a certain amount of lean body mass which you might not have. Right now you might have more fat than you think and it's throwing off your tdee. Find your tdee for your current weight and bf and then dictate the cutting calories on that after setting it to sedentary. I'm 218 lbs 19% bf, I set my tdee to sedentary and never count cardio calories burned while cutting and I eat 1800-1900 calories to cut and have been losing around 1.5-1.7 lbs per week. You need more muscle, which is probably eating itself during fasting to provide energy for gluconeogenesis and it's leaving you with a lower bmr every single time you do it. Get some food in you for a bit, your liver holds around 100 grams of glycogen, and your muscles will load the rest up as you eat at maintenance and lift heavy to avoid fat gain. Then hit it hard after you figure out your new tdee man. People who fast were usually really fat with no muscle to speak of so there was nothing to lose. But now you want muscle and you want to cut you have to provide yourself the right amount.

bump

just use linear progression for all your work until it stalls, then add more sets or reps to break plateaus. Then you worry about goals because you'll have a strength base and decent work capacity.
Crossfit is very good for weight loss but there is a reason physios will ask you if you do cross fit and come in with a fucked up ac joint.

In theory, yes. In practice, no.

>Crossfit

I just want a powerlifting routine without needing some stupid ass spreadsheet but not so utterly barebones as SS.

So what about carbs then? Just go down a couple hundred more calories without those?

I am not counting calories burned by the way.

For a cut you always want 1g per lb lean body mass in protein, .3 g fat per lb body weight, and then the rest divvied up between protein and carbs. Using the excess to cover a little more into the 1.1-1.2 grams of protein per lb lbm and the rest into carbs. They're not evil. You need them for protein synthesis and repair if you aren't doing keto and they power you through heavy work since fast to fatigue (type 2 muscle fibers) require glycogen to operate.

Protein is for protein synthesis and to stop your body from catabolizing or breaking down muscle tissue to provide energy. The dietary fat keeps your hormones from tanking, making you feel like shit and stopping you from producing test and growth hormone and a myriad number of others you need to function. The carbs are the gas for your cars gas tank. If you have an empty tank how do you expect to drive up a hill? Of course you can coast or push the fucking car on flat ground but try pushing it uphill without gas to power it. For the type of carbs, get them from vegetables and low glycemic index carbs like oatmeal or sweet potatoes (there is a reason body builders eat these). I hope that helps. If you have any more questions just go for it user.

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If i can't get any sleep and am going to the gym in the next two hours would that count as two day gym? And if i eat my maintenance without going to sleep would that count as 6k cals in a single day? or does sleep not matter if this is a one time thing?

Not sure why no one has answered this, but yes. Same reason I did roids 7 years ago, and my voice has stayed deeper.
My hairline is fucked, but I'd rather that than sound like a bitch

Just make sure you get 1 g protein per *kg* bodyweight and supplement with BCAAs. You'll lose minimum muscle mass irrespective of dieting strategy. "Burning" muscle is a body's last resort so it hardly happens as-is. BCAAs and high protein will antagonize muscle catabolism and you can slowly gain, even on a heavy defecit (don't expect much here though).

Just count it for the next day and take it easy the night that you should have gone. You really need to work on your sleep schedule. Sleep provides growth hormone and helps with protein synthesis helping fight protein degradation/breakdown from your work load. Get some vitamin d3+folate and some sun/cardio to help regulate your sleep.

there have been 0 studies showing BCAA supplementation as beneficial in individuals already getting enough protein from their diet

no i'm going to the gym but i'll probably crash like 2 hours after and was wondering if the everyday thing is related to sleep or if its a time thing with the body to digest the food consumed