Last thread: Am I approaching accessories the wrong way? I've been progressing on my accessories as soon as I can hit a clean 3x12, but often that leaves me working up from 12-9-8 or so. Progress is particularly stagnant while cutting—I frequently don't have enough energy to push through to 3x12 for at least a good few weeks.
Is this fine? Or should I instead be sticking to weights that I can, with moderate effort, always hit 3x12? As it is I'm considering splitting my accessories back to back with my high intensity days.
How did I think this physique was “ripped” growing up? I think this goes to show the level of desensitizing and body dysmorphia that this board does to us. To most normal people, this physique is admired and considered very good. We must take time to appreciate our progress under the lense of our childhood selves. Sometimes I wonder what my childhood self would say if he saw my physique now. I hope he’d be proud
Evan Kelly
saged
Christopher Scott
>Sometimes I wonder what my childhood self would say if he saw my physique now. I hope he’d be proud That's interesting, i wonder the same thing. Spidey used to look awesome to me, but now he looks too skinny.
Kayden White
On their latest guide, as well as a few other places, I've read that the difference in gains from doing multiple sets as opposed to one set to failure "isn't worth it". I assume this takes into account that doing one set to failure as opposed to multiple means you're really lifting the maximum weight possible rather than playing it safe in order to keep reserves for the next set. On top of that, doing just one set to failure for each exercise, means you can afford to do 12 exercises or even more like they mention, working out even more muscles in your chosen muscle group than you would by just doing multiple sets of 8 or fewer exercises.
The (4-5, 8-12, 15-20) alternation may be referring to the Bulgarian system? Isn't that where you try to make sure your body doesn't get too used to specific weights and reps?
Finally, because each day of their program contains a strong cardio element and usually multiple sets of callisthenics they probably don't want you knackering yourself doing multiple lift sets for gains that aren't worth the sacrifice (underperformance in the cardio and calisthenics sections, which they value most).
I think you mean dysphoria, not dysmorphia. I understand where you're coming from, but you can't skirt the fact that Tobey Maguire's Spiderman is not a benchmark of physical fitness and does not require a considerable level of effort. We're doing this thing because we want to push ourselves, not because we're planning to achieve X body type and then quit. When you strip away the "goal body" bullshit, that's all that's left—pushing our limits.
That said, I agree that it's useful to keep your expectations grounded and realize that 98% of examples of the Ideal Male Physique are steroid-enhanced professional athletes.
Justin Evans
can someone give me a rundown on taking creatine? I bought some and took 5g today before my workout, didn't feel any different. It recommends i take before and after workout-- is this true or do they just want me to use/buy more? Do i take it on rest days? how much? How soon before i start seeing effects/what effects should i expect to know its working? i read you have to drink more water; how much more than usual? Thanks in advance.
Brody Nelson
Am I sexist for immediately disregarding any fitness advice or articles written by women or featuring primarily pictures of women?
Xavier Wood
I've lost 60 pounds since the beginning of the year, I'm down to 180. How the actual fuck do I get rid of this muffin top?
Juan Flores
Takes like 20 days to take hold. It takes time for the creatine to build up in your system. Stick with it for a while and judge then.
Robert Bell
How do I target glutes if I have APT? Everything just pulls my hams and calves.
Kayden Torres
Keep your deficit going, user. 60lbs is great progress and having lost that weight you're obviously doing something right. Hope you'll share before and after pictures with us once you reach your desired weight.
Jose Lewis
guys help i think i might be retarded. i noticed i had some ants on my hardwood floor after my dog spilled some of her dog food and i didn't clean it up for a couple days (i work long hours. didn't get to it until weekend). i called and asked my friend who is good at these sorts of problems what do you do if you have ants in your house and he said no problem ants love peanut butter just lather some peanut butter on the hardwood and what happens is it draws all the ants out and they get stuck when they try to collect it. so it turns out he is right ants love peanut butter but now there is like 6000x as many as before and while some are in fact stuck they dont seem terribly concerned and its not dissuading the other ants from coming and now i dont know what to do. should i use more peanut butter? did i not use enough? is there a particular brand that works better? my friend wont pick up his phone.
Jordan Edwards
How the fuck am I gaining fat with a 2k calories diet when I lift weights 6 days a week (90 min workout) when I'm 6'1 and 130 pounds?
Alexander Russell
Do I squat twice a week? Or deadlift on hamstring dominated leg day? What about both on the same day
Ryder Sullivan
You could just progress slower.
Gavin Sullivan
I got back into keeping myself healthy (eating right, exercising regularly, etc.) a few months ago, and have managed to stave off my depressive mindset through keeping myself occupied with healthy habits and hobbies. Recently though, my motivation has declined and the depressive thoughts have managed to sneak their way in, as "healthful living" has become the new "same old routine." Anybody else dealt with this? I feel like I just need to reignite the spark that got me going in the first place, but don't really know how to do so.
Bentley Turner
Sup guys! I've taken to eating oat in the morning before my workout. Beside IG, any difference between rolled oats ans quick oats?
John Baker
You must learn what works for YOU.
Isaiah Brooks
What is a good starting weight for neck exercises? Not sure which plates to buy.
Life is shit and in the end you die. Know what you want and act upon it.
Most likely you're counting wrong. But in any case your skinny, if you're not working hard enough you don't burn that much calories...
Yes. Except for the picture part. Usually these articles are meant for the average girl who just want to be toned and won't feature infos that you'll find useful.
You're overthinking it. As soon as you can hit a neat 3x12 with PERFECT form jump to the next weight. Might be difficult with some dumbbell where you have to jump 2kg/5lbs. In that case reduce your working reps and start at 4x5
Julian Price
5Kg, but you can easily progress to 15.
Isaiah Ramirez
Jow Forums
Lincoln Flores
user I don't know how to tell you this but, your friend was actually ants in disguise. He set you up. He got the peanut butter he wanted, and giving him more won't help you any it will only make your "friend" stronger.
David Jackson
Is it okay for me to break my diet/cut for my grandfathers funeral? He is getting buried soon (as my culture bury their dead within 24hrs) and we are going to have a feast for him afterword but I don't want to cheat my diet. What do I do?
Everyone cheats their meals once in a while. If you diet 6 times a week, what you do in 7th wont matter.
Parker Cruz
Yes it's ok Sorry about your grandfather, bro
Joseph King
What the other guys said. Breaking the diet doesn't mean over eating though. Considering what you said I infer that you're Muslim. Be careful with traditional oriental pastry, they taste like heaven but are really loaded in calories. Also drink a lot of water, you'll eat less!
Gabriel Jenkins
>muslim lol suicide bomb the funeral and rid the earth of more mussies
Austin Perry
You say everyone, yet I'm just finishing my 3rd consecutive week of cutting. It's not hard, you just gotta plan your meals AROUND these events. For example I went to dinner with my friends this friday and I knew I'd eat something like 600-700 kcal, so I ate that much less before the dinner. No rocket science.
Ryder Anderson
Ok, so not you. Fucking autists.
Adam Parker
Is melatonin safe to use nightly? Or should it only be used on occasion or ever?
Get the microgram, or at least 3mg. Natural dose from our brain is less than 1mg and overdosing daily can lead to your body not producing it's natural amount after you quit.
Hudson Robinson
I was told 1g/lb of protein is a meme, so exactly how much protein do you need in your diet and what happens if I dont get enough of them but i am in caloric surplus?
DYEL here, PT at my new gym put me on a routine focused on low weight, high reps for the first couple months since he thinks I should "build endurance". Is this BS or should I just go with it? Would I make faster gains doing less reps with more weigh?
0.2% your weight in protein + whatever other incidental shit comes with it
Adam Wright
Does 10,000 steps a day really burn ~400 calories? Seems higher than it should, that's only 5 miles and I'm just walking slowly. Can I really eat an extra 400 cals worth of shit and still come out even? TDEE currently 2400, 1800 BMR, 1500 cal limit daily to lose. But isn't the TDEE considered in your 10k steps if it's set to 1.2x, slightly active? I should probably recalculate at sedentary right?
Camden Hughes
idk just go keto omad if you wanna lose weight. Cardio is a waste of time
Connor Torres
ss+gomad or 5/3/1
Colton Powell
I do both of those too. 23:1 keto and 5:2 @ 850cals 2x week.
Carter Cruz
i wont be having an access to a gym in the coming couple of months so i have to probably change to bodyweight training for a moment.
so when i go back to the gym, how much should i deload or should i even deload at all?
Brandon Nelson
Ive been having problems with my squat form, where i just cant get my body to lower my hips as soon as i get a bar on my back.
Without a bar i get left pic, but as soon as i put a bar i get right pic, and i only managed to get middle pic once.
Any help or tips? Its not even about the weight, my body just goes full retard
Why are some people against low fat milk? Say I want to make shakes with it or make oatmeal with it, not drink it by it self. It has less calories and a tad bit more protein. Why wouldn't I pick low fat milk?
Isaiah Smith
My advise would be to be patient with it. I have personally had more success losing weight without cardio at all. Depends what your goal is though. You'll also lose all your muscle with or without cardio if you're not lifting
Chase Phillips
8 weeks since i started gym first 6 weeks i did all kind of shit just to get familiar with it last 2 weeks i started doing M: chest, T: back, W: shoulders, T: triceps biceps, F: legs Is this correct way or im going too often to gym
Jackson Gutierrez
Does having a huge calorie deficit (1000-1500 deficit) causes problems other than some muscle mass loss along with the fat loss ?
Juan Rodriguez
most people have a harder time doing a bw/broomstick squat compared to a loaded barbell squat, go to the gym and load up the barbell with some light weights and you will probably have an easier time. the things that look off in your pictures are that you are shrugging and the barbell is sitting too low, even for a low bar squat, this makes your upper body almost horizontal at the bottom, learn proper bar position. hard to tell if you are properly breathing and bracing from just an unweighted pic, check this out youtube.com/watch?v=PLHY2-nt-y4
Jonathan Morales
depends on how fat you are, the leaner you are the higher risk of a bunch of problems you get, like lethargy, depression, irritation, narcissism, cravings, generally feeling like shit and having no energy all the time. It can also fuck up your sleep. Make sure you eat enough fat and protein and lift heavy weights and you will keep most muscle mass and avoid most of these things.
>source: currently cutting at about a 1k deficit to 10ish% BF
Ian Miller
good, thanks mate. I'll try doing that for a while and see where that brings me.
William Barnes
76kg 182cm Really wanna see the abs, get rid of the gut and the love handles.
Julian Rivera
>76kg >182cm if you still have a gut and love handles at that weight you do not have much muscle to begin with, you could do a recomp or a slow cut and still gain muscle I am 184cm/76kg atm and 12-14% BF, and I look small.
Benjamin Thompson
im 185 and i have 100 kg and i dont look that big why are you so skinny
Jordan Wright
This post got my attention because my stats are almost the same at 183cm and 76,3 kg as of this morning. I was 103kg before. I can see my top abs but have gut. Think it could be loose skin?
Henry Smith
Do you have a body pic ? You're exactly what I'm aiming, coming from skelly mode.
I'm at 71kg with 16-17% body fat, took 6kg since I started a few months ago while losing fat but now it feels so slow now that noob gains are getting to the end.
Also any advice from anyone except "eat more".
Andrew Morales
currently cutting hard so I can go on a slow lean bulk for a long time, havent weight this little in over 10 years.
that said you are probably pretty big/fat at 100kg, dysmorphia much? impossible for me to guess if you have loose skin, post a pic. lower ab fat is the hardest to lose for most people.
thanks for answering, i do go to the gym but whenever i do squats i can feel my bad form and i get scared thinking im going to injure myself
Juan Hernandez
hope you dont have my wide hips of peace no visible loose skin you will look like a skeleton at 65kg, you should definitely not cut that low. If you eat at maintenance or just around it you will be able to lose fat and build muscle at the same time (noob gains are magical). nothing wrong with cardio but make lifting your priority.
Okay then, any exercises recommended ? (Preferably bodyweight 'cause poorfag who doesn't have equipment nor a gym nearby) Oh and also how should I do it ? I'm a complete beginner
Anthony Davis
For those who have had anterior pelvic tilt? How did you get rid of it? What was the routine that led to success for you? I know there are plenty of youtube videos, but they also mention too many different ways.
Julian Perry
>Okay then, any exercises recommended ? (Preferably bodyweight 'cause poorfag who doesn't have equipment nor a gym nearby) ideally get access to a gym and do a fullbody routine 3x a week based on barbell compounds (greyskull LP, starting strength or similar). If going to a gym is actually impossible and not just inconvenient you should read up on calisthenics, Jow Forums is mostly about lifting and I dont know a lot about it, you could try at reddit.com/r/bodyweightfitness/
John Flores
I have a problem with progressing on cable exercises, more specifically on face pulls and cable choppers
on the first one I'm strong but I have to really lean back like im doing some kind of incline facepulls because the weight pulls me hard
the second one(choppers) I start sliding in the gym floor, not even a mat with 1pl8 on top of it helps
What do? I added sets and reps, spent more time on the negative aspect ,lowered rest time but there's only so much I can do to progress before needing to add more weight I was thinking of switcing to rear delt flys but for choppers I dunno a substitute since I also already do t bar twists
Cameron Hall
Is the leg press really such a bad exercise? I can't squat comfortably and I'm sick of feeling frustrated when I'm training my legs.
Juan Parker
Okay thanks for all the advice dude
Aaron Miller
This is very similar to the advice given by exrx.net which is to do 8+ exercises covering the whole body, for one or two sets of 8-12. Obviously counter to SS style of focusing on a few lifts and piling on the weight but for general strength/athletic performance doing this for 6mo or a year is solid advice.
David Clark
I saw some videos including the one you mentioned and some of rip videos. My main two problems was the bar placement was to slow and my stance was too small, i changed some of those things and now i can do right pic consistently. I know its not perfect, but atleast its better right?
try putting your thumb over the bar, not wrapped around will help keep your wrists straighter
Joseph Bennett
how is a guy supposed to warm up for single sets?
Anthony Hall
you'll run out of weight really quickly with that and the bar is probably very bad quality, so I wouldn't want to load it very high anyway is buying things second hand an option at all?
Evan Howard
I don't have a bench, or the floor space to do barbell floor press. Dumbell floor press, push-up or both?
Dylan James
I'm eating healthy as a motherfucker, 3 meals a day, on the treadmill all the time, lost a lot of weight in the past few months.
And yet i got dizzy when i stood up too quickly. Does this mean I'm not actually as healthy as I think I am?
Christopher Sanders
yea I could go for second hand,any brands to look out for?
Easton Carter
Probably too late but pic related is a fine series of bodyweight progressions to start with. At some point you'll need something to do pullups with, with a bit of problem solving you ought to figure something out, bearing in mind you could buy rings or a rope to sling over any hook or hanging tree branch or what have you. If you want you could also add some more stuff to that routine, like sprints, burpees, jump roping, all of which are top tier exercises for overall fitness. Easy enough to get a bleep test app on your phone and use it for sprints for example. Or do timed burpees>mountain climbers>whatever else circuits. Look up that guy Ross enamait for lots of ideas on tough exercises. Best of luck lad, get after it.
Keep your eyes up. Like, when squatting, pick a point while standing that you have to look up to see and keep your eyes on it while you lower down. Your butt isn't down far enough on the right, and keeping the back up will help.
Michael Anderson
>> do a set or two at 50% working weight. Or do a general warmup beforehand.
Leo Collins
Both, but get creative. You could stack a pile of books and rest the middle of your back on them. Keep your rear on the floor and you've created an incline, lift your arse so your upper body is parallel and you're flat benching. Better than not right?
Tyler Hill
for plates it doesn't really matter so long as they're iron, lots of people have old weight plates sitting around. doesn't matter if they're a bit rusty, you can clean them up easily. it's unlikely you'll find a brand name bar for a really low price but possibly best bet is something like the Cap OB-86B make sure you get a full size olympic bar if you're planning on progressing for a long time
Josiah Thompson
Have you tried cable pull throughs?
Parker Brown
How hard can i starve myself and still function? I want to lose 16kg in 1-2months?
Juan Foster
>considerable effort He roided for that.
Aiden Rivera
Eat foods with high satiety. High protein, high fiber and high water content are the most important factors for determining satiety.
Cooper Sanders
I’d highly reccomend this for anyon, I did this while on a major cut from obesity to overweight during a homeless stage of my life with a printed paper and went from girly pushups to diamond pushups before starting a barbellroutine after getting back on my feet. Helped change my life along with IF, Keto, and C25K
David Fisher
This is me on my vacation. And the upcomming photo in my reply is from my bathroom. The bathroom pic was taken like 15 days before the first pics right after cut. Should I stop taking pics at my bathroom with my fricking huawei? Is this light bad for progress pics?
Tiny pic on my head is my goal. Have I surpassed him? Also pics on vacation were like 3-4 days after last training so I doubt I got any buff due to work out.
no problem man youtube.com/watch?v=GtPN-ftmxG8 here is a really good tutorial on squat setup, especially the walk out part which is overlooked by lots of people.
If you really want to dive in, here are two great squat bibles by well respected powerlifters.
