QTDDTOT

>stop working out
>intense back pain for a year that continues
Jesus what the fuck. Did I fuck something up in my back? I was only deadlifting 315 lb (on a spinal fused back)

Sleep tight, Aniki

What is a routine that will get me a body like this?
>inb4 genetics
>inb4 read the sticky
I just need a fucking routine that's in the ballpark of this, hasn't someone posted this one before? I already workout regularly but the lack of written routine is starting to show and I need to get out in front of it.

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Starting Strength with less squats.

>was able to squat 5reps with 137kgs monday with good form and control
>fail trying 5 reps and do only 3 with 143kgs on deadlift today
How do i get better at deadlifting? I feel like my squat is way higher than it should be compared to my deadlift.

Literally do more more of it but use a lighter weight and work up. Is it embarrassing to be seen dead lifting 100 lbs? Yeah but you have to start somewhere.

stretch. don't skip your workout though, it actually helps soothe the muscles if you work them.
deloading on the ohp and working your way back up. i found that increasing the volume also helps, on ohp but on the accessories as well.
what type of pain? does it feel muscular or spinal? if it's the former, you should stretch your lower body (lower back, glutes and legs). if it's the latter, you should seek medical attention.
seems to not have that much muscle mass, but very lean. do lots of cardio and HIIT as leaning down will be your focus and do a bro split for lifting

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yeah, i should delaod, what confuses me is only why its easier to squat almost the same weight, and if this could be some imbalance.

Imbalance or you're just better at one.

>muscular or spinal
I don't even know anymore. Going to ask for an MRI or something. I got x-rays last time but they don't show shit. Not supposed to be able to get a slipped disc when they're fused like this...don't know what the fuck I could've done...

>HIIT
I'm already pretty skinny, not skelly but just a little thin, so I'll try to put on some mass first. Are there any bro-split variations you'd recommend. Or is just whatever I feel like doing and just splitting it up?

Anyone have an opinion on the best form of cardio? I'm starting to cut again but the strength loss, weak feeling, and overall anger and discomfort from huge deficits don't seem worth doing yet another time around. And a tiny deficit just seems like a nuisance that I wouldn't have enough precision to maintain. Maybe audiobooks and stairmaster?

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well like is it more towards the center of the back or on the sides? but if you got scans and didn't show anything, i doubt you have a spinal injury.
i used to have a "grinding" pain on my spine and seeing a (((chiro))) for 2 sessions helped relieve the pain, but it was really doing the stretches that helped me in the long run.
well then. if you're a straight up beginner than doing greyskull with some accessories is what i recommend to my buddies when they want to get started. i don't think i have it saved on this computer. pic related is decent as well. ultimately, if you're consistent with your regimen and diet you'll make gain. find a routine tht fits your needs through experimenting. my personal routine is bad by Jow Forums standards but i love doing it so im very consistent.
i like rowing since it's pretty intense. would like to try swimming though.
i never liked running though. bores me desu.

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witcher soundtrack + rowing machine

>z-presses
these are not for you until you're OHP more than 185>OHP progression with just a barbell, dumbbells, power cage and resistance band

barbell lift first every time, 5x5 to failure on last set. superset with dumbell lifts 3x8 or to failure. accessories the same way

alt days, work the accessories with high weight low volume. aim for adding weight every other main lifting day for OHP, use dem 2.5s

have a large pint of beer, a multivitamin and a long nap in the daytime

Are you doing any other shoulder exercises? Which ones, or why not? I do lateral raises on bench days (greyskull), but I'm DYEL

late stage beginner. if you can do that, you can add weight

face pulls lol

I don't really know any shoulder exercises to help. I do greyskull LP too and would like to ass shoulder accessory work on bench days, but informed me not to z-press for whatever reason. I was doing 5x3's of them every week or so. I'm still able to LP with everything except OHP. Recently switched from 3x5+ to 5x5 along with bulking but it's starting to come to a stall again

More overall work. 3x5 -> 5x5 -> 5x5 w/assistance work. You can use just a barbell or tons of variations, doesn't matter.

Ibuprofen and some light cardio. Also stop being a bitch.

Could be both. Hold calories/macros where they are and see what your weight does. Adjust accordingly if you need to.

I like these threads because sometimes I can save people from Starting Strength.

It's really not going to make a difference.

Beginner is actually progress-based, not weight-based. It's not bad, though.

Pretty much. Maybe change bench/press to 5x5.

Programming, mostly. More frequency, for example, would help you practice deadlifting if you think you just don't "get it".

any tried and true programs anyone can vouch for? I've been taking lifting serious for a little over a year now and I'm worried that I'm growing very slowly. I "worked out" occasionally up until about 1.5 years ago and that fixed my skinnyfatness. When I actually started recording lifts at that time I was around .5/1.5/2.5/3 at 205lb. Then last winter I was about 1/2/4/4 at 210lb. I cut in the summer and was reliably at 1/2/2.5/3.5 at 180lb on a good day. Now I'm at 205lb 1/2/4/4+ and I can't tell if my cut was a waste or if it really does take this long once you break that early 1/2/3/4 threshold to make gains or look decent with medium BF. Sorry for the blogpost.

TL:DR: what would most of Jow Forums call the best all around routine for getting "fit" and moderately increasing lifts.

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For what it's worth I'm doing 3x8-12 with my lateral raises and seeing progress on those at least. If the set of 8, 8, F is successful I do 9, 9 F the next time and so on until 12, at which point i increase the weight 1kg and start anew. Might be retarded but sees to work so whatever. They're just extra shit anyway

do a moderate version of Bill Starr's collegiate athlete routine and try to run 10 miles, row 20, or bike 40 miles a week

This is smart

how to manage sex drive? it's getting out of control my gf says she can't keep up with it anymore.

anyone have any experience squatting with hemmorhoids

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control your pecker you stupid faggot

i can't, i get real pissed off if i don't jack off every few hours. i can't look at her without precum dripping.

Thank you kind user, I made it up myself and feel really weird giving it as advice

my gym partner doesnt go with me anymore cause he saw that i was making gains faster than him and he was supposed to be my mentor.
i can only do dumbbell bench press now since i got no spotter, can i still progress and how effective is it compared to bench press?

>routine for getting "fit" and moderately increasing lifts
Unironically 5/3/1 for beginners. Read more about the program here:
jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

You can use this website to pretty much create a month's worth of a 5/3/1 program for you:
blackironbeast.com/5/3/1/calculator

Plug in your rep maxes, and make sure to set the template to "for beginners" and the down sets to "first set last multiple sets: 5 sets, 5 reps."

Rippetoe said it was straight up better than bench unless you're going to compete. I'm a boomer set in my ways so I do bench anyway, and I do it alone. Only had to roll of shame once until now, so if you really want to you'll probably get away with knowing your body and stopping in time. In any case I've never met anyone not happy to spot a stranger no his last set so just ask people.

Yes, prep H and hot water my friend. You should be able to push em back up. If not you might wanna leg press for a week or two.

You're not the first to do it, so don't worry. Like you said it's just extra work. I do this but with RPE. If I get all the reps @8 or lower, I add weight.

DB bench is pretty sweet. It works fine. You could also set safeties in a rack, or just not fail.

5/3/1 is awful and Wendler is a shill.

Basically this. You can avoid missed lifts if you're not retarded. RPE also helps with this, but again, you have to be not retarded to use RPE correctly.

RPE?

lanklet here, i shouldn't make excuses but
how the fuck do you do the ohp with long arms?
i can't even do the bar. what easier exercises should i do to help me with this?

Newbie here. Why is it only recommended to do 1 set of deadlifts in routines like SS? It's a maximum of 2 sets a week if you follow it completely, but I don't really see why you can't do more- however, I'm completely new and so am probably retarded

anyone will spot you, just don't ask a chick if it's over 1pl8.

this is literally gym etiquette understood around the world

Rate of perceived exertion. TL;DR you can go into any lifting day with any amount of readiness and still do effective, meaningful work.

It's not your long arms, you're just weak. Dumbbell presses could work. Also what do you bench right now? And what's your weight?

You just do the dumbell version with lower weights until you can do the bar

Essentially deadlifts tax the fuck out of your body, even if you don't notice it. Also, your core or back will likely give out before your legs do, meaning you have the leg strength left to do sets with terrible form. Which is bad.

One set in the deadlift is usually enough to drive progress in a novice for a good while, sometimes through their entire linear progression. This is the same reason you do 3x5 in the bench and the press compared to 5x5 in Stronglifts. 3x5 WORKS, so there's no reason to do more. Yet. Eventually 5x5 becomes standard in the presses, and deadlifts with alternate with one heavy set, several lighter sets for volume, and sometimes variations like paused deadlifts, rack pulls, RDLs, whatever.

Eat bananas for potassium and other shit they have in them. Thank me later

> decide to start lifting
> develope mild chest acne
what do Jow Forums? i shower twice a day already idk why this is happening

same thing on my back, and I'm drug free. What is this shit

>5/3/1 is awful
I actually agree with you. But with the beginner variant and the existence of a 5/3/1 calculator, it's perfect for most people who just wants to train and cbf to learn how to design their own training.

Do you lose weight daily if you eat less daily?

Pulled something weird in my while deadlifting, the muscle on the right side of my neck, going from behind my right ear down to my trap. What the fuck do?
I literally cannot move my head 5/10 degrees past dead center without a sharp pain. Currently necking a bottle of vodka just so I can sleep.

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Don't bother with day to day weight, too many factors. Count em all up and do a weekly average to track progress

Consider doctor mate

7 months in, deadlift is 105kg. Can I get a form check? No meme answer please

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>Don't bother with day to day weight, too many factors. Count em all up and do a weekly average to track progress

I see, that's gonna be hard since I like seeing bits of results everyday. Is there a specific time I should be measuring?

Just past your morning toilet is good, before you eat any food

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.

Still a bit of a beginner, should I be doing 3x5 or 5x5 for bench?

Alright, I'll make a thread, but I've seen enough "what's 1/2/3/4?" To know that we need this general.

He does have a point though. Almost all actual fitness discussion on this board is in this thread, /plg/ or a handful of threads here and there. The rest in nofap, larps and worksafe porn or bullshit

Does Vit. D really help in weight lose?

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Doesn't really matter. If I were you I'd do 5x5 merely for the purpose of movement proficiency, which is something beginners like you should prioritize over progression.

>Make thread with question.
>Dies without answers.
>Ask questions here.
>Recieve answers.
>But go make your own, single-sentence-seriously-just-read-the-fucking-sticky-threads, do it uwu speshul swowfwake.
You have to go back.

Vitamins alone won't do shit. You have nice curves tho.

Cardio session right after lifting weights. Yay or nay? I'm trying to build muscle, but I'm also a fat fuck that wants to get my BF% down.

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If I'm already at a decent weight, should I stick to 3x5 then?

How do I make cardio less fucking boring?

you could try audio books

Yay.
Losing weight has more to do with eating less calories than that you expend.
Use the myfitnespal app to register your daily intake, eat less than that and keep track of your weight, if it goes down eat at the same amount of calories until you stall, then eat less or exercise more.
Also the sticky has more detailed info on diet.

>fitness questions don't deserve their own thread but Jow Forums shit does

Another user here.
How do I use this apps if I only eat homemade food?

Sure, why not. Stick to it until you stop progressing. Reset once, and then after you stop progressing again, move on to intermediate programming.

And it still deserves it's own thread more than all the shit shit littering the catalog that has nothing to do with fitness.

>Everything that I don't like is Jow Forums
That's your problem thinking that.
Flooding the board with single sentence shit questions is dumb, generals contain said shitty posts that don't deserve their own threads and the shitty posts gets more answers there, because the anons are more concentrated into answering them, because why else bother entering the thread.
>Swowfwake Swees bwoatmwaxxin thwead owo.
>Starts new thread with: Hurr, how duhr I duh Blootmoxxing, duhr I eet muhr uhr duhr I curdiu luss? Duhr hur.
>Read the sticky.
>N-nuh, wtf I hut /fut/ nuhw.
>Thread dies.
So much better than first seeking a related general before starting a new thwead uwu.

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what do i have to do , to make a successful youtube channel like Eric Bugenhagen?

i really wanna make videos for /fit

really bad. im not that strong but I wil be.

When adding food, you enter either the meal's name in the search function, or the seperate ingredient's name and then you set the weight for it, you can also scan barcodes which adds the product too.

Is it bad or dumb to do bicep stuff e.g curls while on SS?

...

I'm retarded and know nothing of diet.
Will o GET results by intermittent fasting and eat like I always do?

Forgot to mention, many of the questions in these threads aren't dumb.

>they won't get replies

The people helping out in here can simply browse the catalog.

Rip said it's fine I believe

Not an counter-argument seeing that I literally just refuted it.
Do uwu mwiss twumblewreeddit yet owo, did I'd do oowie when uwur mwod b&nnd uwu?

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whats the most efficient way to train biceps?

i litrally do not have the time to stand there for 20 minutes and curl dumbbells, what a pathetic exercise and waste of time.

however, my biceps are starting to look really stupidly small

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Different user, but what were your exact feelings typing this?

I get forearm pain during barbell curls, what do?

It's on the underside of my arm along the bone

I have an actual QTDDIOT
My motivation is dwindling. One thing I have is spite but I haven’t used it. Is it a good idea to use pictures of my exes (the ones that sucked) to motivate myself to lift harder or will I be entering a self destructive cycle where the end game isn’t gains in strength it’s just gains in depression?

Psychologically speaking is this worth doing to push myself further?

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>Keep skipping between 10 threads, or have one or two that is more concentrated?
Tough choice huh user.

I just cannot see this being healthy user.

>Why must you shitpost.
Not him, but what does your question add to anything?

Why even have this board then? We could be a single fitness thread on /b/

Or Jow Forums come to think of it

Dunno about adding, I'm just curios. It seems so strange to me

I already know the answer to this question but I want to see what people intuitively think about it.

How much do you think genetic differences between individuals account for muscle strength differences among the general healthy population?
Ranging from 0% to 100% of course.

Too many fitness related threads at some point, so it warrented it's own board.
>If it can't be an extremely unfocused desaturated board, than it might as well become another extreme end instead.
>Black and white logical fallacy.
Is thinking for yourself painful user :^)?

Shitposting is fun user, there are many ways to do it and you will get the hang of it soon enough, stick around and lurk moar and you will see.

You didn't refute anything. This is the fitness board and fitness questions deserve their own thread more than non fitness questions.