/QTDDTOT/

what the fuck is that thing? wrist mounted slapping stick?

thabks user

>eat big
>pre or post
both

forearm builder
Its supposed to be like a curls machine

>wrist mounted slapping stick

>pre or post workout
eat carbs and a little protein until satisfaction before your workout, catch up on the rest of the protein and fat afterwords
>do I have to track macros
not when bulking, as long as you're gaining at the rate you want, but be careful cutting as the range for a successful cut is much tighter.

What are the best exercises to do at home? There are not gyms near my house and the one in my apartment complex is kinda shit.

My knee has been making some strange noises and i am kinda worried. What could it be?

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It's a web shooter

Why are DOMS so fucking random?
>Do workout, DOMS for 3 days
>Workout on that 3rd day, same workout and intensity
>Not even a twinge of DOMS after that

Wtf is this shit? Did I do it wrong?

How do I fix tension headaches?

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I do pushups , abs , squats and lift some dumbbells at home , 7 days a week
should I be taking off days??

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Just grab dumbbells and do wrist curls that way

Stretching/yoga (with YouTube for free classes/instructions)
Pushups
Air squats if your knee is okay.
Running xFailure
Planks
Jump rope
Buy weights and a cage and build a home gym like some of Jow Forums‘s greats

skelly here. can you bulk and at the same time gain visible abs?

Stop being so tense, stretching can help. Search for ergonomics videos, they’re probably from being at a computer for too long

If in a cut i go beyond tdee-500, like for example tdee-800 or tdee-1000 for 2 months, will i lose really muscle or that is a meme ? im 18% bf

you can lose fat and gain muscle while in the newbie gains phase. once you have well defined abs you will need to start eating more though, as your body will run out of fat to cannibalize.

You’ll lose some muscle, but in two months it probably won’t be that drastic.
Anecdotally, I did that for about 2-2.5 months the first time I really cut and it wasn’t bad. Any more than that and you’ll say goodbye to gains

Anyone have any experience with shitting on keto? I used to be regular but in the past week of doing keto I’ve only shit once. On a positive I’m down 7 pounds even without going.

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It's funny because the snownigger is saying "DINDU NUFFIN" to the white person who left their babby in a car where it could be stolen.

does running build any muscles / have any strength benefits? i enjoy running but im trying to gain weight

Are upright rows really as bad for you as people say?

how long do these newbie gains phase last?

Is cardio a good way to keep off the fat while you bulk or will it just kill your gains?

Mild test level increase, faster recovery between sets. Close to no direct anabolic effects from running tho

Depends on the individual.
But it's usually between 1 and 3 years.
After that, the easy gains and quick fatloss is over. \

thanks, ill keep protein max at 160 gr per day and fat and carbs to a minimum, 30 and 80 per day then

How can I combat loose skin lads? I let myself balloon up to 377 and I'm currently at 334 as I lose more I'm worrying if I'm gonna look all saggy. So far so good but my goal weight is 190 and that's still a long way to go. I've lost weight before going from 298 to 204 and there really wasn't any loose skin but this is obviously alot more weight. I drink alot of water cause I heard that helps skin but what else? I'm 24 btw I know skin loses elasticity as you get older too.

it wont even help my core?

>billie eilish

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What kind of specialist would I see to check my testosterone levels?

so i weigh myself every morning but i dont get any remotely consistent results and i think its bc i dont shit until like 2 pm at the earliest. My fiber intake is great, so is there nothing i can do about this?

Is there a website better than Chunkfitness that breaks down the muscle activation of each lift like this? It's missing some thing, e.g. Pendlay rows

But anyway, on that subject, pic related is the muscle activation for T-Bar rows, which is more than bent over rows (they don't involve the abs or any of the "tertiary muscles" seen here).
How would Pendlay rows compare against T-Bar rows? Trying to figure out which ones I should do

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If I only care about strength and want to be exrremely strong wjile being as small as possible should I stop lifting and focus only on calisthenics?

Depends on your goal. Mma is the most fun imo

is also like 16

If you're weighing yourself at the same time every morning, and your diet isn't wildly different from day to day, then that's about as consistent as you can get.
I suppose you could weigh yourself after you poop.

Getting a shooting pain in the left side of my head every time I hold my breath to brace for something. I usually only notice it once I release the hold. What's the deal?

I have an un -even six pack. Basically one of my muscles, more specifically the upper muscle on my right side is really small, meaning that the rest of my muscles on my right side don't align with the muscles on the left side.

How do I make them align again?

Are you getting enough magnesium? My mother's on keto, and she went from no shit to more than before since adding magnesium citrate supplements. She's taking a lot more than I am, I just go for 150mg/day, and I don't have any trouble shitting about the same as pre-keto.

Probably not getting enough desu.

Any tips on where to start if you want to learn martial arts? as a hobby and a self defense form.

is there anything wrong with splitting up a bodyweight work up if i dont have access to a pullup bar? for example i can do my chest and shoulders right now but id do my pull/chin ups at the end of the day in about 10-12 hours

If I'm supposed to lean bulk at about 2581cal daily, should I not eat above that even on intense days where I burn nearly 1000 calories?

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>ninjitsu

All those things you listed are optimal for one on one unarmed combat, but the only martial art that truly prepares you for combat with multiple opponents is Ninjitsu

How's my GSLP variant?

A: 3x5 incline bench, 2x6-8 Yates row, 2x10-12 lat raises 3x5 squat
B: 3x5 OHP, 2x10-12 hammer curls, 2x6-8 weighted dips, 1x5+ deadlift
C: 3x5 flat bench, 2x6-8 weighted chins, 2x6-8 seated db mil press, 3x5 squat

Throughout week: frequency method pushups, chinup ladder

I feel like there aren't enough pulling movements, but I actually included more than most of the sample programs do. Would there be anything wrong with doing barbell rows on both the A and C workouts? In general I feel like GSLP includes much less volume than other beginner programs and I dont fully get why.

Pick up some tai chi. Probably the most effective form of self-defense imho

newb here, finding it hard to breathe in deeply after weight training + treadmill, is this anything to be concerned about?

How the fuck do I deal with a mental block?

21, 5'11, Down from 250lbs-182lbs in a year. Been sticking to home workouts but finally got a gym membership. No idea what weight range is, I get basic form but honestly cannot get over the feeling of looking like a jackass doing anything aside from cardio. Double for squatting/deadlifts.

I feel like I've made decent progress, and I don't want to waste it over dumb shit like this.

You probably aren't taxing your muscles enough if you only have access to dumbbells. I still wouldn't lift 7 days a week, no matter how light the work is everyone should have a rest day or two in their schedule.

newb gains is usually a few months to a year, depending on frequency, diet, outside factors, and genetics. I would say most people hit a natural wall at around 6-8 months. This is when strength gains take a massive hit, progress slows down immensly.
>years
yeah, no

Cardio is great regardless of what you're doing, just make sure to eat enough to counteract the calories burned while running. Fat gained during a bulk is a result of a calorie surplus, it is impossible to gain muscle without gaining fat unless you're roiding.

Deal with it as it comes. You may have to deal with loose skin. There are surgeries that fix this up but not really anything you can do to stop it. You can fill that extra skin with muscle by lifting, but it'll be a lot of work. Determination can get you there.

All you need is a blood test. Do a private company or see your doc.

Sounds like bad bracing. Sharp pain should not be part of any lift, period.

If you're talking about abs not being symmetrical, then you've got zipper abs. That's pure genetics, nothing you can do. Instead, focus on the fact you have abs when like at-least 60-70% of the population do not have them.

Just get a pullup bar for home and do them before you go to work.

>intense days where I burn nearly 1000 calories?
I have serious doubts you're burning 1000 calories in exercise from lifting and cardio.

Deep breaths are hard to do when breathing heavily after exercise. It's more about getting in the necessary oxygen and spitting out the used stuff without overexerting your heart.

Remember that everyone started somewhere. That jacked-as-fuck dude who reps 3 pl8? He started smol

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about to start 5x5, i haven't been in a gym since the 9th grade. when they say add 5 lbs each workout do they mean 5 lbs total or two 5 lb plates? don't bully i am genuinely retarded

5 lbs total

thanks brother

For long term lifting, lighter weights till failure is better?

I got breast implants to go from 34A to 34C a year ago. They feel fake and lifting and sleeping is weird now. Should I get them taken out? 99% I’m going to.

Not fitness related

Lighter weights until failure is a meme. In-general I wouldn't recommend going to failure.

I'm just getting back to a full 4-day program after working off a shoulder injury the last three months. Still taking it easy on big upper lifts like chin up, dips, and OHP, but I feel like I have an imbalance in my arms now. My right arm, ironically the arm I injured, can do far more reps with good form on dumbbell curls than my left can.

What can I do to work out this imbalance?

post pics first

Due to a past injury I can't squat past parallel because I have snapping hip syndrome. Basically squatting past parallel makes the tendon rub bone so it becomes real painful and inflamed.

Are there alternatives or should I just continue squatting as close to parallel as possible?

About a month ago I hurt the left side of my lower back by squatting more reps than I should have. I've been resting, but my back still hurts if I try to squat. What should I do?

Don't squat until the injury is 100% healed, for one. If you're still in pain after two weeks, see a doctor.

t. guy who is working off an injury.

It's not painful unless I attempt to squat. Doing legpress doesn't cause me any issues. Should I still see a doctor?

yes

how long did it take u guys to do a pull up?
right now i am using the assisted pull up machine that takes 60 lbs off it (improved from 70 last week)
am 5’11 135lbs when should i expect to be able to do a pullup?

Also how can i progress faster? I am also doing lat pull downs.

Just scheduled an appointment for tomorrow afternoon. Thanks man.

no worries. Even if it ends up being no concern, better to know about a problem earlier than later.

pull ups are hard if you're never done them before. That said you're in a good position to start practicing them: The lighter you are the easier they are to do. Try chin ups also.

Easiest way to ease into them if you can't do one is to start with 1 set of as many as you can do from rest (even if 0) and then do 3 sets of 10 negatives.

I want to increase the weight I lift every week. Is a good idea or should I increase it more often?

If you're a beginner you should be doing it every session if you hit all your reps.

why does my shit smell so rancid? I'm often told how especially bad it smells by family and roommates.

I'm not lactose intolerant and it's been like this since my teens, so I doubt it's anything serious like a gut disease.

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I hit the heavy bag for cardio. I do upper body 3-4 times a week. Is it okay to lump my cardio session immediately right after my weight lifting session on the same day? Or should I do weights one day, then heavy bag training the next?

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I'm a beginner but I'm stalling

Sorry first post on this board.
I’m attempting to gain lean muscle after losing a lot of weight (64kg weight loss if that’s a factor).
I went to a supplement store to ask for some recommendations and maybe advice on what I should be doing. I’m pretty clueless on the subject in general, I’ve only used a pre-workout that was recommended by a friend but the guy at the store recommended these products:
-Biotech Isowhey Zero
-Xtend BCAAs Scivation

Now I’m not one to buy on impulse and wanted to do some research but about 10mins in and I knew I had no idea what the fuck I’m looking at and I was curious as to what you guys look for in specific supplements, I’d like to avoid jargon and buzzwords cause they confuse me and every review I’ve seen in the last half hour is full of them.
Do you guys know much about the quality of these products and do you also have a trustworthy source that reviews the product and also doesn’t seem like they’re trying to sell me a product? Just so I can avoid asking silly questions like this. Thanks for any advice.

>I knew I had no idea what the fuck I’m looking at

keep it that way... supplements are not worth the money, all of it is snake oil; essentially you're paying money for a chance at marginally better results because "it doesn't hurt."

Eat properly and if you have trouble getting enough protein buy any whey protein powder. Whey isolate is preferred, but the AIDS concoctions are fine too if cheaper. Just look for around 25g protein per scoop.

Yeah does anyone in here watch youtubers who lift? No bro science advice shit, just watching dudes lift heavy shit (nohomo) if so who do yall watch?

Shut up Muay Thai is crazy, taekwondo has lost its ways, it used to be so powerful now its all about points. Muay Thai and BJJ are the best things if you want to become good in a street fight. Wrestling will make you godlike.

Jason Genova

Larry Wheels, Kiger Strength

brump

Opinions on high frequency training? Fullbody 4 or 5 days a week one main heavy compound each day.

When doing deadlifts I feel little to no ass or leg DOMS or soreness, Am i doing something wrong? Is my form just shitty or am I not lifting heavy enough? Beginner btw

fine but try to regulate intensity so you're not constantly feeling like shit

Friendly reminder your fitness questions deserve their own thread on the fitness board and you're the ones who can kill the cancer killing Jow Forums.

Gonna try out keto for 14 days. How what's the upper limit for carbs? Different sources name different numbers, what are you typically aiming for? The way I shopped today ended up at exactly 30 g per day.
I also thought I could try fasting for one day per week. With all this considered, what am I in for, what was your experience when you first did it?
>Picture unrelated

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Do some Romanian deadlifts or, if you're not a coward, hip thrust, and build some muscle connection with your ass.

would personally say BJJ and Muay Thai for maximum fun gains

My bf calc asks for a abdomen measurement, do I measure my waist or at the belly button?

Super retarded question but i'm trying to do bicep curls at home with no proper dumbells or anything (too poor to afford any atm) so i'm wondering if a grocery bag full of cans and shit will roughly give the same results

Is this a good test level for a 22 year old? I feel it's very average-to-low

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When doing snatch and cleans, are you actually supposed to "slam" the bar against your hip/upper tighs? When i do hang version i usually drag the bar against my legs but i cant do that in the starting position. On many chinese lifters i see them remaining bar contact but on others they slam the bar.