QTDDTOT

idk how it's confusing other than exercises I'm doing on each day might seem odd to someone who knows anyhting about lifting. I was just doing SL 5x5 with pull-ups added but my OHP was falling behind so I added skullcrushers to help my tris, and a guy at work mentioned that if I don't work my forearms they'll look small once I hit my goals. But if doing OHp and Bench on the same day will help me then it'll help me.

keep lifting but with less volume and cut to 10-12% bf, you dont have much to lose in terms of strength so you might as well lose weight for aesthetics. then just follow a routine, eat 200-500+ TDEE, sleep more than 7.5 hours a night yada yada etc. youll look good in 9 months tops

>Hit 1/2/3/4 about 4 years ago
>got job, moved, no more home gym
>got fat, 5'10 210lbs
>been at caloric deficit for 2 months, fucking around in the gym for 1 month

Do I do GZCLP, greyskull, or SL?

How important is warming up and to what lifts should i warm up?

>guy at work

Yeah, no. If you're lifting big boy weight with compounds, then you won't need to supplement with forearm work. Especially with pulling exercises like pullups (pronated grip, btw), deadlifts, shrugs.

Some would go as far as saying warming up is absolutely essential, and it is to a certain degree. However, you do not NEED to warm up, but you should.

>what lifts should I warm up?

All of them. Squat? Start with the bar, gradually throw on weight. Need to get your legs ready for that heavy shit. Bench? Start with the bar, gradually throw on weight. You know the drill.

Am I jewing myself out of gains if I'm not warming up like this?

I'm starting to think SL 5x5 is bullshit because it said never do more than one set for warmups.

What quantifies big boy weight? I'm only at 100lbs OHP and just over 1pl8 bench.

Because you're not benching 225lbs+ on SL so you can warm up with a single set

Warm up for heavy shit, compounds...
Do not warm up for curls

I finished squats today and now my lower right legs hurts in a manner similar to growing pains (how I remember them anyway). No DOMS, no knee pain, just general localized ache. WTFuck man?

How far apart should my hands be for pull-ups?

anyone got the edit where he blows him?

How to get better grip strenght?
I was deadlifiting 200 today (ik weak), but i was feeling the bar sliping from my hand, i managed to keep it there all sets, but it was a distraction that i wish i didnt had.

I have a hernia. Will I ever be able to lift again after the surgery?

it really comes down to how well your body can assimilate food. i say fresh is always better but im a farmers market guy so you know

Outside of shoulders or more

What do green patches on the skin mean? Recently noticed that I have two on my Arm and one one my chest. I don't recall being hit in those areas recently

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ill ask here. does sam-e actuallt work for depression and other shit?

Fatty trying to lose weight here.

I've been lifting as well as dieting. I want to increase the weight of my lifts, but I don't want to throw my scale off due to the increased muscle mass. Should I just do it anyway?

If I am eating 200-500 calories above TDEE how much weight should I gain per week?

I'm a fan a SL but you will probably quickly outgrow it since you have already been fairly fit in the past.

Ask your fucking doctor

Is it possible to make actual lung gains if you have asthma? My lung capacity is something like 60% of average and I tend to have a constant low level of asthma going on. Was considering picking up some program like couch to 5k but thanks to asthma fucking up my endurance I can't run with good form past about 10 metres or so, the best I can do is a jog

around half a pound per week. dont succumb to the dirty bulk meme and go for a surplus over 500 calories. slower is better

doing an aggressive cut atm

1570 cals, 31g fat, 195p, 120g c

worries about not enough fat, not sure what I should cut to get more

here's the actual diet

Breakfast
2 packets oatmeal

Lunch
1 smartones frozen dinner
1 scoop kaizen protein powder

Dinner
450g chicken breast
1 cup brown rice
200g broccoli

Night
1 tbsp peanut butter
175g 2% no sugar greek yoghurt

i don't want to post the actual macros to each thing because that's too tedious, but the above is what it all works out to

just worried 31g fat isn't enough

There isn't much bio availability or relevant nutrient content anyhow, congrats on pissing out 3000% of your daily vitamin C needs and taking loads of antinutrients that block the absorption of any relevant mineral content that might be present. Not to mention the complete lack of fat soluble vitamins.

Is there a way to get myself more accustomed to the cold? When its cold and windy out in the fall and winter my nose runs like crazy and makes going outside a nightmare but I noticed people who grew up in areas that are freezing dont have this problem. Is this cold resistance something I can gain for myself and how would I do it? Cold showers?

started lifting and bulking 3 months ago, my weight went from 120 to 133-135. do I need to slow it down?

a bunch of that is probably water weight

if it continues to spike upwards though, yes

you want to gain like 2-3 lbs a month at this point

first month or two are always abnormally high

Im having a hard time maintaining muscle mass. The fatter I am the more I lift. When I cut I gave 100% but couldnt keep my prs whatsoever. Does this mean I probably cut too fast? (30lbs in 3~ months). Does recomping work for non-noobies, or should I just do another bulk - slow cut?

Really dont want another year of lost time because of nutrition shit.

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Slow steps, ive had the reverse happen to me and had to fix it. Don't give yourself the comfy stuff all the time, leave windows open in the winter and get used to less clothing. Also, a little chub goes a long way.

Is there a reliable way to make sure your back is actually straight without asking someone else? When I deadlift I'm never sure if my back is straight or if I'm curving it inwards too much.

Mirrors.

We all know what you're doing with your back, wormchad.

>did a full body warmup and like 10 fucking pushups yesterday
>shoulder area around the tricep won't stop twitching (not painfully) when I relax it
The fuck's wrong here?

Losing weight super fast, but definitely losing strength. I can still lift as heavy, but definitely less reps. I feel my bones and joints with every movement now, should I be worried?

If you go to a good gym then they should have an iPad on a tripod somewhere so you can record yourself and review your form.

I haven't gotten an answer in this thread in ages, but I'll try anyway.
Last time I did OHP I struggled to do the last rep, so I leaned back. A coach at my gym immediately came up to me and told me to wear a belt and not lean back that much or I'll snap my back. Is it really as bad as he says it is? I'll try to post a video next time.

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What is a good replacement for high-explosiveness deadlifts? Even with low weight (still a beginner skelly) my back hurts a lot and the pain persists. I wanna work on my fast-reaction strength but I need another way, some mornings I wake up and can barely get out of bed

Been doing intermittant fasting for two months and am experiencing some weird shit like pain in my stomach and shortness of breath. Wondering if anyone else has experienced this and what to do about it? Someone told me it is adrenal fatigue and I need to stop IF and lifting and just take break to even things out.

how to fix a crooked jaw?

Your back shouldn’t hurt at all. Make an appt with a medical professional. Seriously.

Your replacement is a doctor's Appointment, and AFTER that, go back to diddlies but put your chest forward and shoulders back so you maintain neutral spine.

Alternatively, don't start deads with 3pl8.

I’m only doing 1pl8 lads... but the moment I “surge” it just hurts so much. I tried to dismiss it as me being out of shape but it never got better, if anything it got worse. I understand the point is doing them super fast because the weight is light but I still get hurt

Current squat weight is 115kg for 3x5 but am struggling to up weight twice a week, is 2.5kg increase a week enough? Or is my diet/sleep fucked?

My gym has a sauna. Is sauna a meme or should I fry myself a bit there after lifting?

Say hi to zyzz for me

foundmyfitness.com/reports/sauna-report.pdf
tl;dr yes

I run every day on my lunch at work and I feel like I'm getting no where. I've tried long slow jogs, fast times miles, and interval workouts and I feel like I'm not actually getting any better. Is there something I'm missing?

It won't kill you instantly but leaning back is not good. Try to stay rigid, practice the valsalva manuever to brace your spine and focus on keeping your body upright.

Sounds like you should try sticking to one thing. Pick a goal, like a 7:30 mile, and then look up workouts to improve your mile time then do that for like 3 months and see if you progress at all. If that doesn't work maybe try a different form of cardio like jumping rope, swimming or biking if that's what you're going for.

lol men can't even be shy anymore.

Thinking about upgrading my wardrabe, my current one consists of metal shirts + jeans pants + jeans shirt + checked shirt, but I currently started to hate everything about me from before and want my clothing to better reflect my current state of mind. I'm unironically considering something like Eggsy's casual style (closest example I could think of) from Kingsmen, is it a good idea or should I go for something else?

And thanks to the dude that helped me with lentils on a /qtddtot/ two weeks ago

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>Metal shirts
>Jeans on jeans
Burn the Jean jacket and metal shirts. Buy plain T-shirts. Go for crew necks, V necks or those buttoned shirts that look like polos without the collars. Even graphic t shirts are fine if they're not metal shirts. Jeans should be fine unless you're wearing flaired out boot cut or skinny jeans. Wear muted colors.

This is to make your clothes forgettable, and forgettable is way better than cringy.

Braces

Read the sticky, tubby. You either gain weight or lose weight. You can't gain muscle and lose fat at the same time

>mfw fell for the metal grill meme since 2011
Alright boyo, will follow your advice when I get to a store next week after receiving my wagekek bux. I'll look for a jacket like the pic I posted too.

Another question, what is a good non-autistic jewbook cover picture I can use? Some wallpaper of a place I like? A picture of my car with a nice background?

>mfw always used vydia covers, current one is bloodborne

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I've been working on that problem for 20 years now. I've decided my body just will not get lean if it can help it. It melts muscle despite protein and despite training.

Absolutely 100% incorrect

What machine are actually useful?
The rear delt/fly and lat pull down only?

I’m no longer making linear progress on GSLP, so my reading has lead me to believe that it’s time to move to intermediate programming.
However, my squat weights are really low (6’0” 180lbs).
Based on my lifts, am I ready for this program? Pic is day 1.
My lifts are something like
Bench: 230lbs x1
Row: 145 x 10
DL: 255 x 1
OHP: 135 x 2
Squat: 160x 5

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that op

>be me (unfortunate)
>go to gym since may 2017
>only go at vampire hours so no one sees me
>actually starting to build a small social life now and keep skipping the gym to be a normal person
>day off after not going that night
>get dressed for gym contemplate going for 45 minutes
>walk in at like noon
>people everywhere and everyone is fucking massive
>the middle aged women leg pressing are fucking shredded and could easily outlift me
>the 3 places i can ohp are taken
>panic
>go to the bathroom stay there for like 5 minutes on my phone
>leave

the fuck is wrong with me. that was yesterday its 11 am I've been sitting here thinking about whether or not I should go for the past hour as the gym keeps getting busier

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how would you program 3x a week OHP + 3x a week Bench for an intermediate?

all programs ive seen put more emphasis on bench and always treats ohp as a second lift, i want to program them equally but dont know how to lay out the volume and such

Do people use personal trainers or are they a meme?
Or should I just shut the fuck up and lift whatever till I start getting Jow Forums?

Asked about this last thread but got no answer
when I tighten my core to do workouts, I get very fatigued very quickly, and I find it hard to breathe properly
am I doing something wrong? I'm just sort of flexing the muscles around my stomach

PTers are mostly a meme beyond for a noob or someone very advanced.

It's helpful to have someone showing you proper squat form and stuff for a session or three so you have a routine that works.

Beyond that, you aren't going to benefit much from having someone yell at you to bench and squat and curl. Kinda dumb for the cost

When I bench, my left arm almost always locks out before my right. What did my arms mean by this?

Nobody gives a fuck about your wallpaper anyway. Get a grip

I mean you can, but not easily. Fatty certainly isn't gonna

There's no regulation so you can get great helpers, or you can get bumbling retards who cycling you through a bunch of iso machines to justify buying them and keep you from hurting yourself and suing them. If you're totally a mess and need somebody to hold your hand give it a try, but you're likely wasting your money.

Being fat the easiest time to lose fat and add muscle.

Anyone can recommend a running program? main concern is health benefits, improving cardiorespiratory fitness.
I lift weights 4 times a week. How often should I run and how much and what progression?
Also, I'm cutting, still have about 4-5 kg to go.

well this is the dumbest picture i've ever seen

Is "normie" just code for "no empathy"?

Should I lose the extra 4 kilos I need to feel better about my body?(I'm afraid of losing what little muscle I've gained)

At what point (strength-wise) is it time to switch to a high-volume brosplit? I don't particularly care about my numbers increasing, I just want mass.

whats the best way to get a juicy ass (no homo)? just lots of deadlifts and squats?

depends on your goal and what you look like now but im guessing youre skele and want to at least look toned. just bulk up for a few months and then cut as spring comes around so that you have your ideal body by next spring/summer. youll probably see yourself get a bit fatter too but thats just what you have to do

skull crushers properly done as mr rippletit does,

incline or not, does it matter?

why incline?
why not?

Glute kickbacks look gay as shit but they'll isolate your glootz like nothing else
There's a machine in my gym's thot containment room that I've started doing for a few quick sets after each workout and I'm already seeing some improvement.

Swim for hugely increased lung capacity

Is it true that biking is good for calf gains? I do stationary bike after my workout (specifically the one where you sit down on a comfy chair) for an hour and I only feel it on the tear drop area of my quads, but I read here on fit that it gave good calf gains

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>thot containment room
kek

After you get to intermediate on your big 3. The 1/2/3/4 and 1000lbs club are benchmarks for that, but not everyone weighs the same. Use this:
exrx.net/Testing/WeightLifting/StrengthStandards

Are you left handed?

my gym doesnt have a machine for that (i go to a tiny one at my apartment complex)
would using a resistant band at home work?

Can you cite this? I'm citing the sticky and brief googling just gave me bodbuilding dot com articles that had about zero citations and sounded like anecdotal bullshit

Here's a citation faggot.
*grabs dick*

Unhand my cock and post your research

Not him but it’s common sense that fatties can lose fat and gain muscle on a deficit more easily since body fat is protein sparing.

*blushes*
user, that's pretty big. I-Is it OK if mine is a little bit bigger? It's more feminine, I promise