QTDDTOT

Newbie here. I can do Linear leg press @ 4 pl8 but can barely do 2 pl8 squat. Is it shitty form, or are there some isolated muscles I need to work on?

R8 my routine for muscle growth:
Leg day:
>Seated Leg Press
>Leg Extension
>Weighted Lunge
Arm Day:
>MAP
>Dumbbell Curls
>Pullups to failure
>Shoulde Press
>Dips
Chest day:
>Chest Press
>Fly
>Seated dumb bell press
>Chets dips to failure
3 sets of 10 of each exercise unless stated otherwise. I do each day twice a week.

1 - basically.
2 - No. It's mostly fat with some protein too. Great for gains.
higher reps/lower weight = aesthetics
lower reps/higher weight = strength
why are you intentionally dehydrating? to answer your question - diuretics. caffeine is a good one.
nutritional info for all meat (unless specified as "cooked") is raw weight.
cheap, easy to make, can mix in other stuff with it (milk, fruit, PB, etc.) overall a great food for gains.
that's natural. everybody can leg press at least twice the amount that they can squat. that being said, nobody gives a fuck about how much you can leg press. Squats are a compound motion and use more muscle groups. People who only leg press (and don't squat) are frowned upon as people who are too scared to squat because their form sucks.

whole wheat has more vitamins but also more fiber, meaning a lower glycemic load and it makes you feel more full. In particular, a serving of whole wheat pasta will give you about a mg of zinc (needed for test production), which isn't huge but is a nice bonus when compared to regular wheat.

what's a decent, low cal fiber source? I'm at 900 cals/day and I'm not hitting fiber well at all. I'm shitting out playdoh

Femanon with excess water here
Diuretics helped me, drinking green and black tea made me look slightly slimmer while I kept drinking them
But I gained a bunch of weight from using birth control shots, I left them like 4 months ago and I lost fat but I still have that excess weight and I read it is water weight
Don't know what to do besides of working out and drinking that

Are you sure it's water weight and how do you know? Water doesn't have a huge effect on how you look besides being temporarily bloated in the stomach area.

I'm having pains on the outer (lateral) sides of my knee when walking up and down the stairs. It also brings me out of balance. Do I have weak knees or am I doing the squats wrong?

Patellar tendinitis on both knees.
HELP!!

You'll be fine with three, but make sure you are going all-out.
You should be lifting like 10-20% weight more on your 5rep sets than your 12 rep sets, don't use it as an excuse to reduce effort.

>Patellar tendinitis
see a doctor, stop lifting lower body

Strengthen your VMO muscle and commit suicide because doctors are useless and will just tell you to do PT and walk it off.

I always try to lift to the point where I can't finish the last set I don't know if that is too much. I do make sure i'm keeping the right form.

I can notice my ribs a little now and my hip dips decreased, but the scale went up, and my abdominal area is more bloated but I have a little of ab lines I don't understand this
And most articles I read about birth control weight gain say it's water weight

Can i eat two eggs before i go to bed? I really need a protein and thats all i got.

sure, it won't kill you (yet)

Got this with 80kg for 75 dollerydoos. Did i do alright Jow Forums ?

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Take longer rest times.
You should be finishing every rep of every set. If you can't, then slightly deload.

>no squats
>only pullups for back (no rows or deads)
>no core
as a beginner you shouldn't be making your own routine, find a beginner routine that suits your goals and do that
"muscle growth" is also a very broad term, do you want to get strong? more aesthetic? or do you just want to be huge?

those things aren't usually rated to much more than 100kg, no substitute for a real gym or proper home gym

is Jow Forums x not working for anyone else? already removed and re-added it.

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Is it ok to start somewhat lean bulk without going full autismo counting mode at ~15% bf or should I cut more?
5'10 around 160lbs

Newbie lifter, trying to master the (conventional) deadlift.

I've asked several instructors at my gym and they all said that my DL form is fine, that my back is properly straight, etc.

However, when I do the lift, I feel that my quads are putting in a lot of effort (it's almost as if I were working squats). Is this okay for DL? Or is my technique flawed? Perhaps it just means that my quads are significantly weaker than my hamstring (if that makes any sense)?
I thought DL generates stress mainly on the hamstrings and lower back, notsomuch on the quads

Cheers and thank you

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Why is pizza considered bad food? Wouldn't a good pizza be a rich source of carbs, protein and vegetables, ie. really good for exercise?

if you make it at home, sure. If its from a fast food place its 95% carbs

I've just started lifting (been to the gym for one week) and my squats are only 60kg 1RM. However, my pendlay rows are 55kg, OHP is 35kg and deadlift 95kg.

Am I doing something wrong, or do I just have a weak beginning squat weight?

I should mention that I'm a 5'6" manlet at 77kg (pls no bully)

I also lost 20kg over a few months before I started going to the gym, and am currently still cutting hard.

This shit makes no sense.
The real question is why you are doing 1RM sets on your first week in the gym, sounds like a trip straight to snap city.

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I'm not doing 1RM sets.
I'm doing GSLP 3x5+, but just listed my 1RM

Is a belt honestly beneficial for OHP?

meh squats are tricky 60kg at 77kg bw is totally fine for a beginner.

thanks man. I guess I'll just keep at it. Heading to the gym in 15 mins!

Should I even be entertaining a bro split if I can’t even squat 1 plate yet?

physiology.org/doi/full/10.1152/ajpendo.00215.2006
>Tl:Dr Spot reduction can work in a fasted state.
Could this be legit?

can I blame failing a progression set on only getting 5.5 hours of sleep?

How the hell can I have sore muscles from 15 km of biking? I had to run some more errands yesterday, I usually commute by bike 5-10 km per day and run 10 k easily.
Would biking a long enough distance actually be a good replacement for running or leg day? I don't think I get the same pulse as with running but on the other hand, it seems to be good for my legs.

Is dry fasting a meme and does it actually remove loose skin?

no

does collagen hydrolysate help firm up loose skin?

I'm doing SL 5x5 and liking the program, the app helps (but fuck paying). Right now I just do a mile on treadmill at a lazy 9 minute pace, I'm fat so it's a workout though, but what kind of accessory routines would you add in? Compound movements in the program are good for your nervous system and core strength but I'm not ashamed to admit I want to look like a hypertrophy boi

why is my first set of an exercise always way fucking better than my other sets?

like, push ups for example because its easy to compare. my first set of push ups I can do like 25 of them. but even after a minute of rest, my next set will only reach like 18.

because you are fresh when you begin or at least fresher than your second set

use ur dam brain moran

yeah but nobody else seems to have this dramatic of a fall off

thats not true at all lmao, its pretty standard.

if you could 25x4 or w/e you are doing cleanly then you would have to put a plate on your back or something because the point is to struggle

oh alright, I guess I was just imagining it/ internalizing it.

Thanks user. It was really bugging me.

Managed to progress it by 5kg today, so feelsgoodman.

I'm 194cm and 94kg eating 3200kcal a day to bulk. Should I up this? Online TDEE calculators keep giving me different values maintenance calories. One gave me 2600 and another gave me 3100.

I have always wondered, what does the 1x5 deadlift in some programmes really do? Sure if you increase with 10-15 lbs each week it's ok but really?

I take accutane and my cholesterol levels from a recent blood test returned "262".

How can I reduce my cholesterol apart from stopping the intake of accutane?
Lose weight?

In addition to that I am on a full keto diet right now, and it's unclear whether eating so much fat has a negative impact on cholesterol (when in ketose) but I guess it does...

are you putting on weight?
it's hard to judge by calculators alone, use them as a guideline and look at the scales to see if it's working

How much does the type of protein matter? Am I okay just trusting labels on protein shakes and drinks that they are what they say they are?

Running, yes. Leg day, no.
Biking is a cardio movement. You're not pushing your muscles the same way aa say a squat so you won't make gains

What's a bro split? Push/pull/legs?

As long as it's not onions, it's usually ok. Even though I tend to shy away from plant based protein or extremely processed protein as much as possible.

Im in your position and I'm cutting rn. Sticky says 10% is optimal start a cut. This isn't scientific answer but I'd say cut a bit first.
Cutting is a lot harder than bulking, so it might be a good idea to prove to yourself that you have the discipline to cut before gaining a bunch of weight only to find out you can't shed it.

>900 calories a day
Dear God why

keyassets.timeincuk.net/inspirewp/live/wp-content/uploads/sites/2/2013/01/rev_jan5_2013_Forstermann_3.jpg (can't post it directly for some reason)

I'm thinking of getting the Walmart brand protein shake drinks cuz they're easy and 160 calories to 30 g of protein. Think they're fine?

And you think that guy only bikes?
He probably has an insane leg day work out

Does anyone have any recs on preworkout?

Can I do GSLP without microplates? Just increase weights by larger amounts less frequently, or should I just do another program?

Black tea

I don't know man. I make my own protein shakes. 3-4 eggs + 100 gr of quark/high protein dairy + some fruits and presto instant protein shake. I steer clear of anything else.

I was memeing, on top he also has a genetic condition that makes him pack on more muscle than others while still natty as can be.

What protein brand do you use?

how poor are you, they're 17ish bucks shipped for a pack of 10 on ebay, and only marginally more on amazon. or use industrial washers with the correct diameter for the bar, 1lb each for 60 cents apiece

I don't live in the land of the free so I guess that info would be useless to you. Look for quark, cottage cheese etc. Any dairy with a high protein.

i don't even understand your question
what do they do in terms of what? building muscle? strength?

if you really, really can't get microplates, try to increase number of reps by 1 each week until you reach some arbitrary number and then increase weight
depends on the weights you have available

I've had this clicking in my right upper back/shoulder area for ages now. It happens when I bench press or sometimes when I rotate my shoulder backwards. I have a big feeling that it has something to do with either the way I sleep (always on my stomach with my head facing left, putting strain on my neck) or that I used to always wear a heavy backpack on my right shoulder.

Doing some slight neck stretches (where I pull my head towards my left shoulder) seems to helping, but otherwise not really sure what to do. Doc said as long as it isn't painful it's nothing to worry about, but he's a bit retarded.

I get it that you can progress on a 3x5 twice a week. But what use is a 1x5 in terms of progressing in the lift? It seems kind of pointless or to teach technique when you change programme or do diddlys more.

It’s cheap but it has onions do whatever you want

I think the only place you really find 1x5 deadlifts is in beginner programs. The theory is that a novice only needs this much to progress (I guess evidenced by the fact that you can continue to add weight to deadlifts each week while only doing 5 reps) and that doing many more sets of something as 'draining' as deadlifts is counterproductive for a novice's progress.
Personally, I found it was enough to get close to a 4 plate deadlift doing 1 set a week but doing more sets/reps and doing them more often was a bit harder to get used to after switching programs. I can't say whether doing more would have made me progress faster but it seemed fine.
Not sure if that answers your question.

Not fitness related in any way but do any of you guys has any idea on how to keep cats away from my property? Nothing against the little fuckers, it's for their safety since my doggos have been engaging on a genocide campaign against them, murdered 3 in the last two months and almost got another one that I managed to save, wonder why it's happening since the dogs are 5 years old and I don't think they have even seem a cat before these last few months, they are somewhat rare around here, can't even bury the little bastards properly because my doggos just dig them up to defile the carcass even more so I have to throw them in the middle of the trash

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It did. Thank you user. I will pray that your lifts will go smoothly henceforth.

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Im gonna try hitting a 4 plate deadlift PR in 2 hours. Ive failed it 2 weeks in a row, anything i can do before the gym that can help me get it ?

I'm a woman. I eat 1000-1200 calories a day and lift high reps with lowish weights. Will my body recomp? Will I gain any muscle?

What can I do about rib flare? My ribs stick out past my chest and it looks like shit, wanna fix it

You will likely lose weight and muscle eating that few calories

>lift high reps with lowish weights
try lifting higher weights for lower reps
without knowing more, i'd say that you won't build much muscle doing the typical thing that women do of lifting 2lb dumbbells for hundreds of reps
you need a certain amount of stimulus to actually build muscle (i.e. weight on the bar) instead of working a completely different system of your body for endurance (what you're doing) rather than power (what you should be doing)
it's unlikely you'll put on a significant amount of muscle without eating enough but since i don't know how tall/heavy you are, it's hard to say more precisely
what are your goals exactly? lose fat? gain muscle? is one more of a priority than the other?

carbs (not sugary crap) + caffeine
HIT IT BRO

Recently got back into it, how do I get my farts to stop smelling like fucking roadkill?

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Today I finally managed to break 1pl8 on bench, even if only for 3 series of 5 to 6 reps. I've started lifting 3,5 months ago, my starting bench was only 30 kg with bar. Is my progress fine or should I double down on chest training?

do you have pectus excavatum?
lots of ab exercises, correct your posture if it sucks, learn to breathe properly (sounds stupid but it is a more common problem than you think)

how heavy do u squat? in any case u must start stretching and start doing those joint exercises for old people

at what bf% should i lose my manboobs?
if i'm under 20 and still have them does it mean i have gyno?

In Convict Conditioning, there are the six different exercises he discusses. On one day of exercising, should I do the recommended sets for all six, or do I divvy it up? What's the most effective?

you're fine but you will probably plateau very soon, after 1 pl8 the gains in strength are much slower

I didn't lose mine until about 13%