QTDDTOT

Anyone done/knows hows athlean-x routines?

tl;dr finishing my cut on an ULxPPL routine and I would like to try something new, my level according to symmetricstrength is mostly proficient

How do I get that line between the shoulder and the biceps/tricep, I'm working them both (tricep a little harder) but it's looking like one large muscle group instead of two separate ones.

Whenever I’m away from home for multiple days at a time, I lost the urge/ability to poop even if I keep eating. So, what the hell is happening to all the food I’m eating. I’ve been steadily losing weight recently and I was down to 164lbs. Went out of state for a weekend for a family reunion, couldn’t shit for 3 days, now I’m up to 173lbs. Wtf is happening in my body?

Poop can hide out in your body for a long time. Eat more cabbage and prunes.

If I took a tsp. of epsom salt, would I lose the nutrients from the food I just recently ate or would it just help get rid of the shit from the past few days?

Different daily schedule, other food, stress from traveling can lead to that.
Hot or cold drinks get the bowels going. Oats, dried fruits, chocolate always did it for me.
Don't strain or try pushing it out, it's a sure way to get hemorrhoids.

Is it possible for someones bench to fall from 405x1 to 135x5?

Guy at my gym was hitting on me today & he claimed he could do 405 "a few years ago" but he struggled to do 135x5 in front of me.

(yes wahmen)

Think I tore one of my rotator cuffs, how long should I waot and see before going to the doctor?

probably if you just completely wreck your body and stop working out.

my bench fell from 225x2 to being painful as fuck at 135x5 the second time I tore my AC joint... took 8 months to heal and then a few months after to get back. If I had just quit I probably would have fallen even further.

strangly enough there are studies that say 4 out of 5 people have torn rotator cuffs and only 1 out of 5 know it.

Bumpin, anyone know?

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Discomfort in my groin area when squatting
Should I be stretching more?

No. You get dehydrated and there's something wrong with your system in the first place. It's why kids or small animals having diarrhea is extremely dangerous.

Lower your weight, work on your form and mobility.
You don't want a hernia m8

I record myself and think I have p good form
I feel like the pain is more noticeable when warming up and just squatting the bar desu

I have a bulking requirement of 3100cal/day but I have absolutely no appetite in the morning when I wake up for like 3-4 hours, right before lunch time +when I'm at work.
Anything I can do to get one? It seems lifters eat huge breakfasts and I just can't do that.

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Wake up 1 hour earlier, force it down

Can I get some actual serious advice please?

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You're not gonna make it if you're not willing to eat when not hungry
I bet you don't even lift

How long should one do SS for?

Started lifting & doing SS for a month now. I'm still a noob, my Bench is at 120, Squat 160 and deadlift 240, but I feel like doing the same thing every workout three times a week is starting to take a heavy toll on my knees. I know my form is good, there's nothing to be changed there, & my squats are really deep. I train my squats by slowly working them up, always by sets of 5, and I train my deadlifts by working up to singles performed at 95-100%. I added some bent-over rows & other stuff to increase my grip for my deadlift. Should I change my routine? To what?

Do SS until it stops working.

So until I hit a plateau?

Should you drink water with your meals or wait an hour or so before hydrating?
The Chinese don't drink water with their meals and I'm wondering if it's pseudoscience or smart

should i go to the gym for the 2nd time today? (different body parts worked than in the morning)

Those are some serious hips on you, boy.

I think I hurt myself by lowering the bar too fast on my bench, it hit my left pectoral pretty bad. But I get back pain from it, and it hurts my back and my left pec when I press my left pec. It becomes terribly painful when I sneeze and it's really an on and off kind of pain, apart from certain moments I don't feel any pain at all 99% of the time. Anyone has any experience with this kind of pain? Should I skip bench?

How do I keep the weight after gomad? Terrified I’ll plummet from the 190 lbs home I found back to 160 lbs hell.

How do seated leg press translate over to squats in terms of weight?
I'm still new to lifting and haven't tried squatting yet. Right now I'm doing 260lbs for 4 sets of 10.

Just OMAD calories twice a day. 1700kcal is ezpz for me to consume in a sitting.
>t. ex-permabulker

What can I do if I have trouble peeing at a urinal if a lot of people are near by or people I don't know are there too

Train yourself by peeing all over the place when no one is there.

Squat is a whole body exercise, quads are a part of it but it's more about the core, I could throw 800 pounds but my squat is nowhere even close to that number

Should I really?

They don't translate. Isolation exercises can help you for a plateau, but they'll not prepare you for actual free weight lifting. Ignore all the chinecucks and curlbros that will try to say otherwise but can't even squat their bodyweight. You should only squat, there's no reason why you should do use machines when you're not hurt or handicapped and thus unable to perform actual, real lifts.

That's how I did it. Pee like three feet away from the urinal when there's no one. Turn the urinal into a fun experience. If you can add an exhibitionist pleasure to it, then peeing in the urinal in a crowded washroom will become simple.

So you've had the same issue then? How long did it take you to resolve it?

IIRC maybe 6 months? It says how long to do it in the book

optimal frequency for more advanced people looking to maximise muscle growth seems to be 2x-4x/week (the latter being to specific muscles like biceps and delts)
BUT the question is, as direct work or for example, If I'm doing barbell rows it counts as 1x frequency for rear delts? I mean, directly I'm doing facepulls once per week but I'm hitting it indirectly on the other days(ULxPPL)

ive never seen someone do ulxppl, how goes it so far? why’d you pick that routine?
t. upper lower

going well, finishing cut, I picked it because I wanted more upper body focus plus didnt want to cram all the stuff in 2 days, so I can easily do biceps 2x week and triceps 2x week directly with one day having them separate, also meant adding stuff like rear delt work which is super important for shoulder health and 3d look and I even dropped my leg day recently(after the pull) leaving the lower for the lower ehavy compounds to maintain leg size since I am happy with them

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>OMAD
?
you mean GOMAD or something else?

Idk, maybe 6 months. It's a change of mindset too.

lookin good man. that’s good to hear, im stuck limited at 4 days a week but when i head back to uni in 2 weeks i wanted to pick up a 5th day and your routine sounds both fun and cool. did you make it yourself or is there a plan with the listed exercises somewhere i can find on like bb.com?

I got the PDF of strength and training pyramid(iirc the name) by eric helms
he has a playlist on youtube which is exactly the same thing it's written on the book.
you should check it out, it's like 30-40m and 4-5videos but you gotta uynderstand the whole thing
for example, on my bench on week 1 I do 3x5 with max weight, with 9RPE(1 rep left in tank), then week two I do 3x5 but with 2.5kg added, then week 3 3x3 with another 2.5kg on top of the other and by week 4 I do 3x3 with the weight of the first week, this 4th week is always a deload.
but really, check the videos since this is just simply summarized

pic related is the sample bodybuilding routine for intermediates

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Reddit
it means One Meal A Day. Fats like I was use it to justify binging and still lose weight. If you eat like you would on a cut one meal a day, but twice, you could easily gain weight.

cool, thanks user. ive never personally done numbered weeks, ive just been doing my routine and trying to increase each lift by little bits each time. is it significant to follow a progressive overload schedule followed up by a deload? idk if i remember seeing that in the sticky

if youre a beginner you can get away with adding weight every session or every other session but as you get into more advanced levels(symmetricstrength puts me at proficient) then you need a different strategy

if you're still in the early levels then youre better off doing full body 3x/week or 4x week

Please god hit me with some lat tips I have chronic lat deficiency and I will die of having a weirdly long and uniform width torso.
I can never feel my lats in anything, pull ups, tbar rows, lat pulldown etc.

Do college meal plans have calories and protein info yet?

thanks user ill keep those in mind

seconding this, would really like to know

For SL, instead of 3 days a week can I do every other day? So instead of
xAxBxAx
xBxAxBx
it would be
AxBxAxB
xAxBxAx
BxAxBxA
etc

Does it matter what kind or source of l-theanine I get or is it all the same?

Get your weighted pull-up to +90 lbs for reps. Do at least 100 unweighted pull-ups per week. Do 5x10 dumbbell rows at least once per week, heavy enough that you have to cheat and use a lot of body english on the last 2-3 reps of each set.

Mine did in 2009-2013.

>skinnyfat
>novice, starting first lifting routine this week
>starting strength

should i take creatine while attempting to get rid of all this fat on my chest and belly?
>again, skinnyfat
or should i wait until i reach ideal body fat % to take it?

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research creatine before you take it. you need to drink a fuckload of water, and it personally fucked me up in other ways when i took it. you should be fine though.

i've been using myfitnesspal to track calories for a few months (am currently bulking) but the recommended daily calories it's listing seems too low. can anyone rec the best way to calculate your tdee accurately?

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Is it wise to cut if you don't have enough muscles still? I was skinny fat and bulked but it made me look leaner. I gained 10kg in 4 months. I'm getting uncomfortable with the love handles and slight tit fat. Should I eat at maintenence or go low? I'm 79kgs. I assumed my maintenance is 2.2k cals, considering eating 1800 for 2-3 months for possible muscle growth while i cut as a hopeful body recomp. What do you think?

it's really the most confusing thing for me. The simplest one I found although not sure if it's actually accurate is your weight in kg x 22 x 1.y. Y is how much you hit the gym

Is it normal that your nipples become a bloated mess when bulking?

I do neutrals is that fine? Deadhang pullups kill me I can only do 2 or 3 of those

im gonna start doing the russian fighter pull up program, should or can i do the same routine for chin ups as well?

any good programs for upper body only the whole week? had a little accident and cant really lift using my legs for 5-8 weeks. Lower back is fine though

Which is better, barbell rows or one handed dumbbell rows?

For me it's barbell rows

the most important part of the pull up is the starting from a dead hang... That's your money maker...

i saw in a video of alan thrall that your barbell row should not be 70% of your deadlift, and my row is 70 kg and my dl is 95kg... so what should i do?
i was thinking in making a 10 kg deload on the rows but because im only doing deadlift once a week i think i will end up deloading again, so i also thought about deadlifting twice a week but i dont know if this is good.

maybe ppl?

i think you need 2 consecutive rest days, i read it somewhere

how so user?

Test

1. How do I get over first-time-going-to-the-gym anxiety?

2. Do people wait in lines at the gym? Will there be a line when I am trying to bench press?

3. How do I get a spotter if I have no friends? Is it common to see people alone at the gym?

4. Will people help me if they see that I am lifting with bad form?

I'm curious about this too now

how do i kiss a girl

Should I bother training abs/core while bulking or just focus on them once I start cutting?

So i can only do very short spurts of hard cardio/running. i mean like 1-2 mins before im in pain and need to stop. is this sounding like exercise athma or is that a meme?

Jow Forums,

So I'm doing squats. the workout routine suggests my squats to break parallel, have my knees directly above my feet, and natural arch, while looking where the wall and floor meet.

I keep having lower back pain despite me recording every rep and seeing no exceeding arching or rounded back.

What am I doing wrong and what exactly is overarching my back?

Abs/core will help you to do the core exercises more safely. You should do crunches and planks daily.

1. Just go. And by that I don't mean "Fucking do it, you pussy", I mean "When you're scheduled to go, as soon as the first pang of hesitation hits you, you shoot right out the door before it can set in." Don't give yourself the chance to mull over it. And once you're there, speak with staff. Unless they're shitty, they're probably used to dealing with people with first time anxieties and can help out.

2. Depends. It's common for people to work in. If there's only one of the thing you're going to use, and someone's on it, politely ask them how many sets they have left. Depending on what they say, they might also offer to let you do your sets in between theirs. Just make sure to put the weight they were using back on out of courtesy.

3. Just ask someone who recently finished a set and isn't about to start another one. Most people will be willing to do so. Even better would be to ask a staff trainer if they're walking the floor.

4. If it's really bad to the point where you're definitely going to hurt yourself, then probably. Again, staff especially. You can also ask them (as long as they're not with a training client) to watch you do a set if you're that unsure. Just don't hog all their time, especially if it's busy.

Thanks, user. I guess I just have to bite the bullet and go. Hopefully there are no women there.

>do some hiking with my dad while he's in town
>after some hiking my right hip starts to hurt
>still hurts after hiking now
>have leg day tomorrow with shit tons of squats

lads should I continue with it? or should I make it an upper body day and give myself an extra day or two for my hip to heal up?

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There will be, but don't worry. Nobody is going to judge you unless a) you ask them to, b) you're actively causing a problem or acting like a creep, or c) they're mirin.

I've actually met some really cool and helpful (and strong) women at my gym, so don't get too nervous.

start meditating

Do you think it'd make my experience better or worse if i went to a 24-hour gym at 1-2am when there are less people there?

Only if it's in a convenient location. Since this is your first time in a gym, you might want to actually go during middling traffic. That way there are still people around if you need help.

Honestly, the more you think about it, the harder it will be. If you can just say "Okay, I'm going to go at x time", and make good on it, you'll be fine. Once you're actually there and do your first set, most of those nerves should wash away.

Got any good routines for a strong/er core? Probably gonna start doing then this week

How do i correct asymmetries in left/right muscle strength if i am hungry skelly mode?

I'm not really new to lifting, but I was totally dyel a few years ago. Lost a lot of weight back then, but slowly started gaining it back so I'm buckling down and getting serious about it. That being said, how is this for a routine?

A-Legs
Squats 5x5 @ 80%
Deadlifts 1x5 @ 90%
Leg curls 5x5 @ 80%
Leg extensions 5x5 @ 80%
Standing calf raises 3x12
DB lunges 3x12 @ 90%

B-Arms
Alt. DB curls 5x5 @ 80%
Hammer curls 5x5 @ 80%
BB Curls 5x5 @ 80%
Close-grip Bench 5x5 @ 80%
Tri. pulldowns 3x12 @ 90%
Dips 1xF

C-Chest/Back
Wide-grip Bench 5x5 @ 80%
OHP 5x5 @ 80%
Incline Bench 5x5 @ 80%
DB Bench 5x5 @ 80%
Deadlift 1x5 @ 90%
Bent-over Rows 5x5 @ 80%
Close-grip pulldowns 3x12
Single arm DB rows 3x12
Wide-grip pull-ups 1xF

D
Squats 3x5 @ 100% (+1x5
@ 110%)
Deadlifts 1x5 @ 100% (+1x1 @ 110%)
Bench 3x5 @ 100% (+1x3 @ 110%)
OHP 3x5 @ 100% (+1x3 @ 110%)
Bent-over rows 3x5 @ 100% (+1x3 @ 110%)

ABxCxDx

I have been trying this routine out for the last few weeks and I really enjoy it so far and my lifts are steadily going up. I've been watching my form and haven't hurt myself (yet) but I was just wondering if this was a good program to follow. I would also want to swim on my rest days, as I am fat as fatass and probably need it. Advice?

Make protein shakes

Do them right now. Crunches, plank, side plank, etc.

youtu.be/oOvo2PDmL0E

This desu. Go mass gainer if you have the cash or just do GOMAD + peanut butter, bannanas etc.

first time poster, may be a stupid question but.. are personal trainers a meme? I've tried to start up some basic SS plans but have always felt that my form is completely lacking. I've tried a few personal training sessions in the past and felt that I learned a lot about form. So, worth it or not? Am I overthinking form?

>Am I overthinking form?
You can't ever overthink safety. You only have one back. If you are unsure about your form, have someone experienced help you out. A trainer will be able to do this.