QTTDOT

What's a good goal weight for rucking? I only do about 2 miles a day, I get 9000 steps a day and any after work I put my backpack on for so it varies. I'm at 25 right now aiming for 50.

Does hand position matter for chinups? I think doing them underhand has fucked my wrists up because I had them too wide and was doing weighted so I've been doing them on the vertical "hammer grip" things lately

How do I learn to Slav-squat?

Tell me what to do now

Attached: B4C71BF3-4B96-457C-B1DD-AD2263D0208B.jpg (750x702, 126K)

Can anyone help me with my routine?
Monday-Bench 3x5 OHP 3x5
Tue-Squat 3x5 and running 2 miles(running is a maybe)
Wed-Chin ups 3x5 neutral grips 3x5
Thu-Bench 3x5 Inc bench 3x5
Fri-Squat 3x5 with running 2 miles(maybe)
Sat-Chin ups 3x5 neutral grips 3x5
Sun-Rest
Any additional help would be appreciated. Mainly looking for something that will improve biceps and back. I feel like the chin ups aren't enough. Looking something that would be a 3x5

i tried them, they are very uncomfortable

Yeah thinking Ill probably do like 1500 cals keto until I am around 180 from 230 and I bet I will be able to do a lot if I keep lifting

I have two newbie questions
How long should I stick to SS for? I'm about to get to 2 months and I've read some people saying it should be 6 months and then to into an intermediate routine.
Also my gym is going to close after this next week is over, for like two weeks so what should I do to not lose any gains/hinder my progress? There aren't any other gyms nearby and they will most likely be filled to the brim with people.

Is it ok for a semi newbie to not do SS? I've been lifting for a while but it's been on and off with mostly bodyweight stuff. I don't want to do SS because it's too mainstream so I just skipped to PLP

keep losing weight

get stronk

lookin better

Do I put the bar completely down (touching the ground) on the return movement of the deadlift?

No user, those weaken muscle overtime bc your body begins to rely on them and the muscles relax (according to my chiro)
Do back workouts every session

Same here bro, It's surprisingly difficult to do one pull up. I'm 74kg 175cm and my arms can't handle it.
Train arms & grip, they're your probable weak point. And lose 10kg

yes. a deadstop for a deadlift

lift weights and continue eating less

Why the fuck are you doing half a workout a day?
you could combine Monday with Tuesday, Wednesday with Thursday and Friday with Saturday

I can hang from the bar for like 30 seconds easily

It's probably my arms though youre right

>too mainstream
not gonna make it

Does it matter since I'm using different muscle groups in each workout? I feel like it's better because if I were to squat I would use a good amount of energy. For example, even if I'm not using my lower body during the bench I'm still gonna be a little tired and have less power.

if anything they will WEAKEN the muscles responsible for your shitty posture since you're relying on artificial support and not the muscles themselves

>tfw first pic looks exactly like my body

I'll keep lifting body brother. Gonna make it one day.

Squats shouldn't wear you out so much that you can't do bench and OHP, and if it tires you out that much then do them last.
But if you're fine with it then keep at it. The only real downside I can think of to splitting it out over so many days would be more mentally draining than just doing 3 days.

Useless past adolescence

I have a homegym and work every day. I'm out of the house from 7AM-6PM so I'm already super tired by the time I get back home. It's easier for me to do smaller splits than 3 big workouts. Will I make less muscle if I do it this way?

>gonna make it one day
>one day
well the pic to the left was taken on January 9th of this year and the picture on the right is from July 1st so if you play your cards right you’ll be there in 171 days. I didn’t even lift either so you’ll probably look better than me.

Arched my back really hard on a dumbbell overhead press, now every time I either inhale hard or lift anything over my head I get an irritating pain on the left side of my back and a little bit in the left side of my rib cage

what the fuck did I do?

could it be a muscle spasm?

My feet at killing me bros. I walk alot at my job and I wish I knew what is causing it but anyone else who walks alot mind giving me tips on alleviating the pain or strengthening my feet.

Lose weight and find a good place to get shoes made for your feet that isn't a meme. I bet your local orthopedic would know good places to go.

What's a good routine that focuses more on lower body?

I'm 168lbs and 5'11".
And I'm not sure what kind of shoes to get. I'm just looking for stretches or some little items to get for my feet.

Will cycling machines at difficult levels help build my leg muscles?

I can barel walk after a good session and am generally new to leg workouts

Own a track suit?

In that case I seriously recommend calling up a local podiatrist and asking if you could get a recommendation to a shoe store that does custom shoes.

If you're on your feet all day, spending a little more on some shoes specially made for your feet is a good idea.

Three months lifting and I've been eating around maintenance the whole time. I want to cut to lose some body fat but I am afraid I won't get any stronger. Is it still possible to gain strength while cutting after three months? I am around 19% BF.

Alright. I'm going to do that.

You have to go to a place that will measure your feet and check your arches etc. If you are having foot problems there is no way for us to guess what it is. But it's very easy for somebody that fits shoes to identify what you need. If you are on your feet all day it will be the best money you ever spend.

Yeah I just thought it was the last of stretching that's doing it. Like my Achilles's tendon feels tight as hell and my heel feels discomfort.

SS

I don't wanna do SS though. All I see people doing is SS this SS that. SS TICKS ME OFF. I don't want to start with that stupid program. I looked at it once and it's basically deadlift and squat with some other stuff

I had one of these fucks when I was child. Didn't help and generally your muscles should be placing you not artificial stuff. What fixed it was:

youtube.com/watch?v=LT_dFRnmdGs to understand what you need to aim for
then working out (curls, shrugs) in correct form. it changed my posture very fast

proper form, diet, and stretching are all pretty mainstream too, make sure not to do those

Squats and deadlifts will be more efficient

If you are a newb to lifting then yes you will gain muscle even at a calorie deficit. If you have already progressed past your noobie gains then no, the best you can hope for is maintaining what you have.

It’s worth pointing out that getting leaner will actually make you look much bigger in terms of muscle mass. Even if you don’t gain muscle you’ll look better.

im planning on joining the milatary soon trying to get my cardio up should i drop squats? or is they something else i should drop for cardip running 2 miles in 14 minutes is a bitch also do bigger calves effect running i was heavy for a few years so i got some decent calves
stats: 5.11.8" 190lb trying to lose more weight aswell bench is shit at 1.5pl8 sqaut 2pl8 deads little under 3pl8 ohp is 20lbs ive been inconsistent with my gym goings

1. you're a loser for joining the military, especially at 25
2. You can still squat and do cardio. Just mix in more days that are strictly cardio+core, and warm up before every work out with cardio. That's how I got good for the PFAs. Remember to eat light before excessive running, and bananas help with cramping.

I broke a finger and i'm out of the gym for 5 weeks. I could maybe still use a leg press.

What is a good cardio/HIIT program?
What's a good HIIT interval? I've heard 30 seconds on/90 seconds off x5

Attached: 1522434655090.png (350x712, 539K)

You can get less intense underarmor type tank tops that help with posture. They're on amazon for pretty cheap. Feels just like an underarmor shirt, except a tanktop

>(according to my chiro)
Fucking lol you are a brainlet if you believe anything a chiropractic says

>30 seconds on/90 seconds off x5
This on a decent elliptical is dope. Very high resistance during the sprints, drop it down during the offs.

Even though you didn't ask: There are many guides on the internet that help people do their first pull-up. Things like assisted pull-ups and let-downs.
But, many of them fail to mention kipping. Look up some videos on how to do it. You can use it to build strength and eventually do a proper strict pull-up. It also helps you understand the motion required to start a pull-up, which was what was keeping me from performing my first true pull-up (from a dead hang) for a long time.