QTDDTOT

Oh well, I found it nvm ^^

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Anyone

Height/Weight/Body picture?
no one can help you without these informations

your peepee shrank

atm i am 150 lbs or a bit more, 70 kg, 5'7 170 cm

pics are flexing, unflexing ( both from just now with a pump )

and the bottom is from a month ago with out pump and flexing

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should i cut again?

Keep bulking and stop panicking. You’re still dyel

Yes but at least before i was looking really nice and shredded, now i look like a fat fuck in the beach and feel disgusting with myself, thanks for reply

then you have body dysmorphia. Facts are you’re fridge built big time so you can only do so much with your proportions. Hypertrophy to you upper body will help give you more of that V that you need. But whatever, cut back down and be ottermode, it’s honestly a nice way to live socially. Just don’t expect anons here to tell you not to lift

Tried squatting and I couldn't keep my balance without having my feet really far apart (like nearly 2x shoulder width) also I was getting a twinge and a little pain on the inside of my leg at the hip joint when squatting. What do?
I started goblet squatting 5x20 daily to practice form is this enough to fix my issues?
Want to be able to do pic related
>Sorry for blog post

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look up stretches for hip flexors

Try getting a light warmup set or even a short 5 minute jog before squatting. Then stretch your lower body: quads, hams, calves, hip, and glutes. Flexibility solves a ton of issues

thanks very much ill bulk for more months and pray to not gain to much fat

Appreciate the help anons

I haven't lifted for years. I went back into lifting and have made gainz in just a week (like riding a bike).

But I am worried that I am gaining weight. The whole point getting back into the madhouse with the retards who curl in the squatrack and barely able to breathe if they don't think about it, is to lower my weight and be more longterm healthy. I am big af, tall but fat. I want to retain being big af and tall but not being fat.

You will always be less healthy with that fat. Instead of being “big” why don’t you just be strong

I have this nagging feeling that if I just lift hard, go back to my PR's in the three big lifts... then maybe I will just shrink in size and the fat will evaporate. I do take 1 hour walks every day I am not lifting.

You have a long and weird ass torso

the more muscle you have, the more you’d have to eat to maintain your current weight. so if you put on more muscle and don’t do anything different with your diet, you’ll technically be trading fat for muscle, but that process takes forever. Better off cutting while taking advantage of your noob gains then bulking when you’re ready train hard for PRs

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I got an issue with my shoulders in the area between shoulder and upper peck (where the bone above the chest lies-on the upper side).

How fcked up can it be?
It doesnt hurt me 24/7. Whenever I try to do incline bench press or if I go past the 90 degrees in bench press it does though.
I fcked it up bcz I tried to do a programme twice in a week and had to go for chest the day after shoulders.

10 days resting is commin in 2 weeks so Im not really into stalling now and having an inevitable week out again soon.

What should I do.

i think is just the angle and my stupid pose

Yeah I am thinking about cutting when I get to my old PR's.

I just wanna kms lads. I can't progress on my squat because I have a sharp pain in my hip flexor. I tried deloading but it didn't work. Should I just stretch more? I think my form is all right...

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As someone in the exact same position as you (started bout the same and now at bout the same as you after month or 2)
I personally am gonna keep going for another two weeks so any bulking doesn't piss more off with putting that fat back on.

I believe in doing things hard, or not at all. So id say even do a dirty bulk and go balls deep - then cut hard for 3+ months on keto.

It will probably take several cycles to achieve the figure you want, but it'll be faster and more effective.

Maybe. The problem is this depends on your diet.

Heres the facts-
Glycogen stores must be emptied before your body even burns 1 gram of fat. Your body will always preferentially burn glycogen before it burns fat. Finish, end of story.

You can deplete your glycogen stores and enter fat burning mode either by exercising really, really hard and burning it all, and then either fasting or eating a very low carb meal.

The other way is to follow a very low carb diet where your glycogen stores simply dont get filled at all, and any after your body has used the nutrients you've given it post meal, it goes straight to beta-oxidation rather than glycolysis.

why do I feel my workouts mostly on my arms and sometimes shoulders?

Do these have to catch up?

For example, I bench 5x5 1 plate and barely notice it on my pecs. however my arms burn by the end of it.
my arms are just 13 inches

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you need to learn to isolate muscles. A good way to start is by tightening your pecs at the highest point on BP and then doing the movement.
Also dont go further than 90 degrees because after that point its literally mostly shoulders(and arms obv) that aremoving the bar until chest is used again.
Id say you re putting too much weight, drop a bit and maybe do more reps till you find it able to go 5x5 with that 1 plate.

pretty common in bros who always press
forget about heavy chest lifts, do overhead press with little weight (single arm dumbell ohp) making sure to use good form

focus on back, but dont exceed on pullups. Focus more on rows and deadlifts
get a band and do external rotations and band pull aparts (with your hands' palms looking up) in your off days, high volume (3x20 or 4x20 or something like that). Try to keep a better posture, shoulders back and down.
A good recommendation for anyone lifting is to pull twice as much as you push since pushing is more probable to get you an injury

What is the best way to lose bodyfat?i've been lifting and following a protein rich diet for 3 months now and while i did lose weight i still have this chubby gut that i want to get rid off,especially now that y can see my own abs if i suck my gut in.

See Ultimately, to make a serious change, you need to decide - do you want to put on more muscle (underneath your fat), or do you want to cut the fat while doing your best to preserve muscle.

Im saying that because you've been lifting + following a protein rich diet, and had weight loss at the end of it. That is an anomalous result. You dont lift and follow a protein rich diet to lose weight.

What is LONDON?

It's a city in England

How wide is your bench press grip? Mine is currently with ringfingers at the ring, but I'm thinking that's too wide. I experience some wrist pain but only at the side of the my thumb, so I think a too wide grip might be the cause. It's just so hard to tell if my forearms are straight once I'm underneath that bench, do you guys have any (visual) cues that you use?

I think i didnt explain myself,i lost a little bit of weight(500g after a month) but lost almost no bodyfat,i really want to get rid of my skinnyfatness,the excess fat is not much so i toughti could get rid of it pretty fast

Ok thanks

>It's a city in England
I thought England was a city.

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Keto. Mild lifting + adequate protein 120g appx daily to maintain muscle mass. 500-900 calorie deficit daily, depending on how brave/how fast you want to lose it. Watch out for sodium, potassium and calcium deficits. Chicken broth cubes and supplements will solve your problem.

I promise you, you'll be a new man within 3 months.

Dips: Dangerous, or Definitely Do?

Discuss, dudes.

What's a good wireless headphone?

Was looking into getting the Samsung IconX, Bose SoundSport or SoundSport Free.

For someone that’s never seriously lifted, how long does it typically take to reach 1/2/3/4

I’ve been working out for years but I’ve always eaten like shit. I’ve been on my first cut for 22 days now eating clean for the most part and getting rid of skinny fat status.

Despite me working out the past few years already getting noob gains, is it possible that when I get out of the cut while still eating clean I’ll get a new set of newbie gains because I’m eating good now?

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What routine should I start with after dropping the gym for 2 years.

I am 21 right now. I used to squat/bench/dl/ohp 3/2/2/1 plates. But i had a "hernia start" so i dont wana go as heavy as i did before.

Right now i am thinking about doing a high rep full body workout for 3 week and then starting with SL. I am a firm believer that strength and high-rep routines should be done one after another for mass gains.

Lay on the bench and have your arms straight up and just make it a little wider than that. Goal is you want your grip slightly wider than shoulder width apart so when your arms come down they make a 45* angle with your body. Use the rings as a reference point once you figure out what’s the right grip.

Depends on your program and form. If you get proper form they can be excellent for your training program

I have the Bose soundsport for over alnost a year now and I love the thing it’s treated me well. I had to buy a new one last year only because they got wet and were destroyed (car flooded)

Honestly it depends on your training program and diet. If you’ve never seriously lifted before I would work hard but don’t worry about the numbers at least not at first. You got to get solid form down before you worry about heavy weight

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Shit,considering my trainer is making me eat 8 meals a day that is going to be difficult

This is a wider problem within sport and nutrition - all advice is good, but also garbage - it depends entirely on context and what you are trying to achieve.

For gaining mass, 8 meals a day is definitely sensible. But for weight loss, constantly spiking insulin + refilling your glycogen is borderline idiotic.

Do I do all 3 sets of one area at once then move on to the next or do I do one set of every area and repeat the process 3 times.

Do you mean doing 1 set of squats, 1 set of bench press, etc then repeat? If so, no, because realistically it will take too long to keep changing the weights for your different lifts and the racks/benches will probably be taken up by someone else when you need to use them.
You do 1st set of the lift, rest 2-3 mins, do the 2nd set of the same lift, rest again, and so on until you finish that lift. You can take another rest if the next lift uses the same muscles ie bench press to overhead press, or you can start the next lift straight away if it's something like bench press to squat.

I'm going to a doctor for a check-up for the first time in seven years.
What sorts of Jow Forums-related questions should I ask her?
I was thinking of:
>A general check-up to make sure I'm healthy
>Asking for a blood test to make sure my testosterone levels are fine
Anything else?

Check BGL/insulin levels while youre there too. Given how prevelent diabetes is in the western world, you want to make sure you're good.

Also since atherosclerosis + heart issues are the number one killers of men, you want to ensure your heart is ticking well too. EKG + BP. Persistent elevated blood pressure is much more dangerous than many believe it to be.

Thank you, appreciate the input.

Is there a checklist or guide to dips? I have a hard time doing even one. Chins/pullups are pretty easy though so I can't say I have a problem in that area

Are deadlifts a good mass builder in hypertrophy range? I don't know if I'm too paranoid about snap city w/ high rep deadlifts.

Should I wear heeled shoes or flat shoes for yoke carry? It's moderate weight, 20m for time.

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Nevermind, iron mind forums said regular old cross trainers.

search youtube for
>dips proper form
>perfect dips
I know Tom Merrick has a good video on dips with a checklist. He is a bodyweightfag. I am gonna guess that CalisthenicsMovement also have a dip tutorial, but they have given out subpar advice before.

you can combine two lifts together. like this

pull ups
>1 min rest
dips
>rest
pull ups
>rest
dips

This way you can shorten the rest period, because your back is resting when you are doing dips.

Does anime lower your test levels?

How do I stop binging? I'll do fine for 5 days then fucking pig out like a retard, like I'm out of control or something.

It means cutting is excruciatingly slow, takes me 2 or 3 times as long as it should.

Dubs confirm, but I'm not dropping chinese cartoons anytime soon

Just put down the spaghetti bro.

Thanks user,ill talk with my trainer about rethinking my diet so i can lose this bit of fat i have left.

Looking for tanning advice. But I don't want skin cancer.
I live in Florida about 20 minutes from the beach. I've been thinking about running or walking at the beach in some tiny shorts or speedo type bathing suit and no shirt.
Should I do that or go to a tanning bed to get a base tan or something? Just looking for a little color because my torso and upper arms are really pale from trying to avoid the sun.

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How do you guys do your weighted chin-ups/pull-ups? I've been holding a dumbbell between my feet but I imagine that may become quite difficult once the dumbbell weight increases.

My plan is pretty basic. I work 4 days/wk on a staggered schedule so I can do SS. Yes, I arranged my work schedule around lifting. I've been off T, Th, Sa for years. But I've fallen off the gains wagon and gotten dyel lately. Here's my comeback plan:
>Tues
Squat, Press, Diddly, assistance
>Thurs
Swim 30-45min AND run 30-45min (I suspect the AND will become an OR, but fuck it)
>Sat
Squat, bench, row, assistance

+ biking 15mi round trip to/from my moving job the other 4 days

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Been losing a lot of weight (20LBs) with a stupid calorie app, but just looked over the composition on my intake for the last three months: 62g protein per day average. Have I been losing a bunch of muscle mass as well as fat?

So far this has been all whole foods, no supplements/powders/shakes, etc. Do I need to just start cramming protein shakes into my meals?

how long do you guys wait after a 300-400kcal meal 'till going to the gym? i feel like i could go instantly after eating

I gym on coffee alone.

Do swimming on off days. Swim AND run, they're both great cardio. SS works great thrice a week since noob gains grow at a hilarious rate, even if you've been lifting (not seriously) for a while

Use a dip belt

Jesus Christ I was just doing ohp trying to go for a pr and I felt something pop in my Upper arm Holy fuck it hurts

Did I just hit snap city? Fuck fuck fuck

i hope you have other hobbies cause you're gonna do only them for next 4-6 months

For real though I can still move it around but I just know this is gonna hurt like a bitch later. Already quit my workout... How long do I need to take off?

Do you count the first rep when you get the dumbbells up in position with chest press/shoulder press or does it not count as a rep?

Going to start doing 5/3/1 next week. I don't want to do dips, are there any alternatives that I could swap in instead? I'm thinking dumbbell bench. Also same goes for good mornings. Could I just do back extensions instead?

I would consider it a full rep because it's usually the hardest rep, unless you pause at the bottom of every rep. Technically it would be a half rep because you're skipping the eccentric portion, which is the easy part anyway. It also depends on how you get the dumbbells in position.

I have always considered it as a rep but I was speaking to someone earlier who doesn't. I just do an extra negative after my last rep (e.g db in up position is 'start'). I just get the dumbbells up in the standard pressing way no different to the actual exercise

how do you guys keep your penis?
Do you tuck it face down or do you press the tip towards your stomach?

Which placement offers optimal junk display?

usually inside ur mom XDD

Had this question earlier when I was in the gym with a friend.

Is it better to do exercises for the same muscle consecutively or does it not matter at all?

A friend insisted we do all of the chest(straight/incline bench and cable flys) before moving to shoulders or triceps.

t. complete gym noob

find out what triggers the binge and start there.

Are they worth paying 5x more than identical grippers from different, generic brands?

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>work out 4 times a week, 1 hour sessions
>30 min of fast paced cardio 4 times a week (right after lifting)
>1 hour of normal paced walking or 1 hour cycling 3 times a week
>~800 caloric deficit

any idea of how long approximately to drop 10% fat?

pretty hard to say because it depends how fat you are now
what's your weight and current body fat %?

how much can you guys keep up with distress at the last reps? i mean after a while you start feeling displeasing fatigue, then it starts to be impossible to keep a normal face and then it's impossible not to scream
i managed to keep going 10 seconds of last isometric stress in the last stage then gave up
is there anything beyond? should i go further?

if it's all in one session, the exercise order doesn't really matter other than obviously you'll be fresher/stronger for whatever you do first

Ur gonna need that little bit of fat to grow so keep

logic tells me to start with your worst and end with your best but i dont really know

You've probably lost a bit of muscle mass, but if you're just starting out you probably don't have much to begin with anyway so don't worry about it.
What I would advise is starting to lift (not sure if you lift atm or not) and increasing your protein intake. You COULD do this by having shakes etc, but personally I find I can meet my protein goals by drinking milk, having eggs for breakfast, and eating meat/fish/chicken for lunch. There's nothing wrong about having shakes, it's just that you can get enough protein without them.

6'2 (192), 220lbs (100kg), something around 23%