QTDDTOT

Thanks.

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You should pay attention to macros.

Multivitamins have never been shown to provide any benefit in terms of health, performance or all cause mortality. A lot of the vitamins won’t even be absorbed and of those that are many will be rapidly excreted. That being said I still take one everyday in the hope it fills and nutritional deficiencies I may have. Just make sure you take it with a fat containing meal as this is essential for absorption of the fat soluble vitamins.

Take gummies or you will literally shit them right back out.

>t. microbiologist

Thoughts on this?
asos.com/au/asos/asos-cord-western-jacket-with-borg-collar-in-stone/prd/8972933

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Loading is a meme. Just take 5g a day and drink lots of water.

examine.com/nutrition/do-i-need-to-load-creatine/?PHPSESSID=isoho0qbvd8rc7g1ba62ss0tp3

What's cutting and how do I cut? I've been lifting for half a year already but never had to change much my diet, just eat more.
t.ex 132lbs 6'0 skeleton

read the sticky.

I signed up for beginners weight training in school next year, what should I expect?

>inb4 underage
18

your link literally advocates loading it

Would doing a back extension/decline crunch superset 2x8 after Day A on my Stronglifts program and a bicep curl/skullcrusher superset 2x8 after Day B be ok? Would 2x8 be enough?

I already have Chins and Dips in my routine, but I really want to max my arm work, however my back is really shit so I want to protect it with some core exercises too.

>25 g of creatine in one day
don't fall for this meme. That's a rediculas amount. 5g per day. No cycling

Article says you CAN load, not that you have to. Saturation happens eventually anyways, and some peoples bodies don't react well to creatine loading. I know my friend had bad diarrhea when he did it, but then again, I'm not sure how much water he was drinking while doing it. Maybe saying loading is a meme was a bit much, but for the sake of not having the shits, I would recommend to just take 5g/day.

I feel like you didn't even read the original post, just forget about it. On day 4, anyway

When is it time to stop cutting/bulking?

>friend starts lifting
>every day doing brosplit, at gym for 2-3 hours a day
>eats a bunch of eggs and chicken
>looks really fucking nice after 4 months
>me
>do SL5x5 for four months
>eat tdee+500 and 1g proton/lb
>look nearly the same 4 months later despite having gained 13 lbs
3x/week beginner routines are a meme. Go to the gym 6 days a week on a brosplit and do everything.
Am I wrong?

Considering you did SL and thought you'd gain aesthetics, you are both wrong, and retarded.

really depends. in the ideal world, your normal diet should give you everything.

But personally, I am literally low test (337 ng/dl). When I began taking multivits + eating more dietary fats, I felt a huge surge of energy and could survive the day longer and even go longer through a day on little sleep, even though I was tired as fuck.

Jow Forums told me you can't work on aesthetics as a beginner, as in it doesn't work and you get better gains doing SS or SL
what do for aesthetics

What is your bodyfat percentage compared to his?

I'm around 17, he's around 13
He's actually bigger than me too though
I'm 6'1 138lb and he's 5'10 150lb
We started off looking pretty similar

i go with daylight savings
winter i bulk
summer i cut

>17%
>why do I still look like shit?
Cut moar fag, minimum 12% before you've earned the right to bitch and moan

>17%

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Charts don't really help for skelly people, os this not 17%? abs are not visible but I also don't have abs so it's hard to gauge
I know I definitely shouldn't cut

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I'd say around 15%. If +500 isn't doing it, do +750 for 2 months and see if it makes a difference. Did you add any accessories or just the 5 main lifts?

just curls and calf raises, should I add more?
calves are tiny

Keep going man, you're like 15-17%, go to 20% then cut. Any accessories? What's your sleep like? Do you get your omega-3s?

8 hours a night usually, sometimes 5 though
I don't take anything other than multivitamins
thanks btw, I'll try to up my eating

On your bench/row day, do dips and reat delt raises. On your OHP/deadlift days do chin-ups and lateral raises. Calves are mostly genetic, you can keep doing exercises for them but I doubt it will do much. Won't hurt.

thanks user, will do

Sleep is how you grow your muscles man, be more diligent. If fish isn't a staple in your diet, then I'd recommend getting some fish oil supplements from like Costco. Omega-3 is essential for muscle development, read that sticky man.

Yeah I've read it, I'm just a bit of a faggot. I'll be more serious, thanks user.

Eat a little more and do an accessory or two fag.

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It's ok man, just remember that it takes time to build muscle, so just keep going and you'll make it.

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I did that at my school but I wasn't a beginner. They basically just have you workout for 90 minutes each class unsupervised,but they have trainers there that can help if you ask.

If i can bench 1 pl8 4x5/1x5+ but 3 sets in my form starts to suck, should i lower the weight?

You should bring it down to 2x5/1x5+.

i don't like it too much, definitely not if you look like you lift

How much muscle soreness should you feel after each workout. Sometimes I go and do my routine and don’t feel as ‘worked’ as I do other times I go. Am I cheating myself out of gains. Should I go above and beyond my sets to make sure my muscles feel absolutely destroyed every time? Thank you god bless.

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Strained my hamstring 3 weeks ago, what exercises should I do to strengthen it back and to what extent?.

But its the plebbit ppl program and guy said 4/5-1x5+ on first day

from what I've read, doms only happens when you start something new, like returning to lifting after a long break. soreness does not indicate progress.

Ok, and you are struggling to control it yes? Then lower the reps. Unless of course, you are doing more than the bar when attempting 5x5 on your first day in the gym, in which case you are an idiot.

I'd say drop weight, you shouldn't go up in weight unless you're able to do about 8 reps in the final set of your current weight.

>plebbit
There's your problem. Do SS/SL and read the fucking sticky bitch!

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Problem is rhe other type of weight i progressed from 17,5 on each side i could take it pretty good. But when i added up to 1 pl8 my form began to suck really bad. I will take it down to 2x5/1x5+1. I just want strenght mainly and from what i have read high sets is more for hypertrophy

If your goal is strength, I'd do Starting Strength or Stronglifts and just add 1-2 accessories for hypertrophy

yeah I'd go with what said, I don't think the PPL program is a great strength program(I could be wrong, don't know much about the program), and if the incrememnts you have to work with are not that great then 3x5 is going to be easier than 5x5+.
If you're set on the program then dropping back to 3x5+ and working up to 5x5+ is a reasonable compromise

(1.39*BMI)+(0.16)-(10.34*gender)-9
Men = 1
Women = 0

This formula should give you a rough idea of what your bodyfat percentage is. Figure out your BMI with the google BMI calculator. Much more accurate to do a caliper pinch test or hydrostatic weighing but I find this is pretty close for most average folks (not super muscled yet).

I started gym yesterday night and I did a lot of chest and biceps exercíces, I remember when I finish all the exercices, my chest and biceps was shaking but today I wake up and they are absolutely normal, Did they aren't suppose to hurt today?
Did I put too lightweight? Because I remember it was pretty hard to do the 10 rep 3 times like the teacher teach me.

Help /fi/

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Aight new to this, I know intensity is important, so I try my best.
However a few months down the line I feel as If I could do better - but when I go up a level on dumbbells for biceps I found that I can barely do 8 reps, whereas the level lower is much easier by comparison.
Is this the end of newbie gains?

When doing incline dumbbell press, which angle should I set the bench at?

I know it should be around 45 degrees, but what does that mean? How many settings/notches should I put the bench on?

Do preacher curls and weighted chin ups. Forget about the dumbbells

DOMS is not a sign of muscle development.

How do you calculate calories from fried food?I know the macros of pre cooked frozen chicken nuggets but the label doesn't include the cooking method

So Im cool? Can I go today again to gym?

30 degrees,as in the first pin above flat is what everyone seems to recommend

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sure, just make sure you give yourself time to recover, most people generally have 2-4 rest days a week.

I will rest on Saturday and Sunday. But there is no problem if I train like legs today, right? I just have to wait some before training chest again, right?

Yeah, you're talking about a split, you'll train something like chest and triceps one day, back and biceps another, legs another, or something like that. That kind of routine is usually used to for aesthetic purposes.
If you're looking to get strong then you'll want a strength routine, which is usually full body every day, 3 days a week.

Thanks brah, I'll give it a try tomorrow

So I started working out yesterday, and it was, y'know, taxing. But shouldn't I be sore? I was doing pic related but I feel like I can do it again today. This is wrong right? I should increase weight, right?

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Also, if my 8 Rep weight is 90% of my 4 Rep weight, how does the different rates of increase work?

Don't workout again today, just because you're not sore doesn't mean you didn't achieve anything.
Next workout increase the weight by a bit.
As for the routine, I don't know how long you're going to be able to keep up bench and ohp every workout, that's going to be pretty trying on your triceps and shoulders.
Most beginner strength routines have squats every day and alternate bench and ohp because your legs can handle a higher workload.

Compared to bitchmode arms, my legs are fucking swole from hauling furniture. So I've been subbing squats for you curls. If my Tris and shoulders are killing me I'll just drop the extra credit.

>Super basic question about lifting
Should I focus on just one muscle group per session, or is it better to do something like legs and back one day and then biceps and abs the next?
>Blog post
Total noob, bought a 20kg/44punds dumbbell set last week. 185cm 70 kg lanket, just looking to gain some muscle, not get thicc. Getting my info from chad youtubers, but my arm and legs feel like they are about to fall off so I must be doing something right I guess

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I can only workout on Mondays, Wednesdays and Saturdays when August comes due to Uni. Should I do SS, PPL, or 5x5 in that time?

My gym only has one bar outside of power racks and it's always being used, and we're not allowed to take the power rack bars elsewhere. When the safety bars are all the way down there's like two inches between the 20kg plate and the ground. Would that make any difference on the effects of a deadlift or is it just a manlet simulator?

SaMW is identical to MWF so any of those plans would work fine. They all work, so pick whichever one you like.

>finished the semester
>starting a job mid-July
>the few acquaintances I have are >~~travelling~~
how do I not KYS myself on rest days?

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wtf did my shoulder died?

>be doing push up routine for a few months now.
>getting sorta decent 50+rep sets
>wake up today
>left shoulder has weird pinch sensation in a couple areas
>sorta worried because its way more intense when its lifted straight up, straight ahead, and across chest

rotator cuff injury or just weird pinch?

I get a tightening string sensation along the top of my arms when i do push-ups, wat do?

Firstly read the god damn sticky
>Is it better to work on muscle group or multiple?
Doing multiple on a day is better because because if you spend 1 day per muscle you'll spend 20 minutes max lifting. As well as not being able to lift with those muscle groups as frequently.

You're going to want to get your macros and calories straight as I assume you'll be bulking so eat at least 1g protein per pound of body weight as well as about 500+ calories more than your tdee(In sticky)

You will need to invest in more equipment. As I doubt you can OHP 88lbs right now and you won't want to stall at that weight for deadlifts and squats. So if you can't afford a gym membership or a power rack at home then buy lighter dumbbells that you can curl, OHP, etc but also dumbbells that you can transition onto. Don't rely on dumbbells long term though as they will limit your lifts.

So that's all I have to say about that.

Is the OHP and Standing Military Press the same thing?

Are there any good bread substitutes? I like to take a ham and cheese sandwich to work with me. I've switched from white bread to pumpkin/sunflower seed bread but still feel that I could do better

By not being a dumb Normie.

Watch some anime and stfu.

Overuse. Tendons don’t give a fuck about your 50+ reps/set
Warm up properly and fix your form
There’s literally nothing wrong with plain white bread.

thanks for the pointers and I'll read through the sticky

eh are you doing it weighted or not?
also where are leg raises and obliques ?

I can’t get enough calories reeee.

What’s a good extra source of calories?

Peanut butter faggit.

Into 48 hours fast already and the need to eat has vanished. I also don't feel particularly bad or tired either, so that's ok. I also lift 3 times a week, and today is rest day. Should I just extend it into a 72 hours fast or will my lifts tomorrow be affected? Dyel obviously, and a fatty too though I lost many kilograms and gained quite a bit of strength.

Do girls really like a nice ass on a guy? Is it worth training?

Take the Date Pill

I also enjoy peanuts and Cashews to meet macros.

>What is the point of protein powder and as a beginner, do I need it?
>If I don't eat to gain weight, will I not gain muscle?
>How important is sleep for gains? Is the fact that I tend to wake up in the middle of the night randomly going to negatively affect gains?
>I currently weigh 72kgs/158lbs (5'10), should I focus on losing weight before I attend the gym or am I good to go?

Realize that you're making money and doing something to further yourself. The world will always be there to travel

is there some phone app that will remind me to do pushups/situps? trying to prepare for military fitness test. bonus points if it can record how many of those exercises i do.

>4 months of lifting
>still no visibles results
>Also have gyno
Should I just use roid or stop? I feel like I will be a failure as always.

Nuts are pretty damn calorie dense, nearly 500kcal per 100g.

1. You don't NEED protein powder as long as you are getting 0.8g protein per lb of mass. It's just used as an easy way of obtaining this.
2.You will gain muscle as long as you are lifting, but depending on your body weight, you may want to bulk/cut in order to look better/lift more
3. Sleep is where the body fixes itself, I have heard that 80% of muscle repair occurs during sleep plus it help in other aspects of life, get 8 hours, user.
4. You should just focus on your lifting, you are in a position of being able to cut or bulb pretty easily.