QTDDTOT

What will 5x15 do in terms of power,explosiveness and speed? Will having more muscle make me faster or slow down my already big legs? Should I just not do any weights and run with a 20lb vest or should I just run?

Why are you so triggered, snowflake?

keep squatting but focus on strength which is 5x5 or 3x5 in the weightroom not volume and focus on explosive training like sprints, resistance sprints, hills, things where you drive your legs like you would do in game, if you already have big legs than you already have that layer of "amour" so go for strength and performance

> I do't want to do cardio
> can I do five sets of fifteen squats?

Fucking what

So should I ditch the weighted vest run? I did it a few times and it was fuken hard. Hills aren't going to be an issue because I'm going back home where its very hilly(if that's a real word). I can go on a 30 minute run and I'll go over and down a lot of hills

why do people laugh at body weight exercises?

I have this and I saw a doctor. He said it was like a pocket of fat I forget the name of it. Your body can form pockets of fat and when you lose weight, it doesn’t all go away at the same rate everywhere. Mine is on my left side under my rib cage.
Anyway he said that people don’t generally notice them until they start to lose weight but it’s no concern. I was 210, now down to 186 + muscle mass. I saw my Dr last year and it’s reduced from a golf ball size to around half ping pong ball size as Ive gotten more in shape.

I am curious, what stretch were you doing?
Hernias can be reducible, which is good if yours went right back in. Also it's not necessary that intenstine gets trapped. Could be just some abdominal fat,which won't cause much problem.

don't run with a weighted vest you will fuck your knees
hill sprints are much better

I do bodyweight and I laugh at everybody who does retarded push up and pull up variations. And also most abs exercises.
I only respect people who do gymnastic style workouts, or some of the weighted calisthenics.

c-can i build some nice muscles with home exercises without equipment?
tips on how can i start?

start with planche and then train for maltese cross on floor. Look up tutorials on youtube.

These exercises will hit your chest, biceps, and delts.

For back you need a pull up bar. Either look tutorials for one arm chin up (superior to the 1 arm pull up?) or for front lever. You can also train both of them at the same time.

Handstand is pretty handy and hits your traps.
Won't bother giving you leg exercises, just going to say that pistol squats are newbie tier, and don't waste your time with them.

Bruh get into Oly lifting. Really good for explosive strength. Loose forwards/engine room is where it's at.

yes you can, look into bodyweightfitness. A pullup bar and some rings are really helpful though.

Anyone here have any experience with inguinal hernias? I think I might have an indirect case. Like I am noticing my left nut feels strange in my spermatic cord. It feels taut and slightly bumpy which could be the veins dilating from poor circulation. Currently setting up an appointment with my doctor. Hopefully I dont have a case of testicular torsion...

How much do I have to lift to get sexy negress brapper to sit on my white boi face?

just be yourself

What the fuck is wrong with me
I'm not supposed to be stalling on that babyweight at all, right?
I failed on 5x5
>37.5 bench
>60 squat (due to fear of snapping, not through muscle failure)
>37.5 row (due to being pissed after 37.5 bench so i just said fuck it and went to sleep)
>30 ohp

Should i do assistance lifts? Eat more? Sleep more? What the fuck do i do now

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SL stat pic

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how do i know that im getting the best out of my workout? i started phraks gslp, still trying to find my weight range. thing is like i fail a weight in ohp, if i go down 2.5kgs then it feels so light. do i still work from that light feeling weight?

also how do i feel more energetic overall? im doing grappling 6 days a week and lifting 3 days a week, when training i feel kinda ok but overall i feel so lethargic

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How necessary is counting calories? I can put together meals and know if I’m eating at a deficit or surplus by eyeballing things, but won’t know the actual macros. It just seems easier to do it this way

tl;dr Are there any shops that cater to fit people?
Please don't tell me to go to /fa/, that board is low test and shits on fit people. I'm a size S. I bought size M tights because I have chunky legs from squats/deads and so on and want to avoid laddering them. Wore them for less than 2 hours and they have massive holes plus laddering in the bum area. I can't buy size L because I know it won't fit and fall down.

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Some of pic related might help you. I know you said without equipment but getting a pull up bar is worth it.

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What are some good meme workouts to do this week while I wait to start my program next year ?

Gonna do the 1,000 rep arm workout, rise em up sally squats but I have more of the week to still fill

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Lots of brap ups.

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imagine her letting out little squeaky stinky poots for each rep haha

is mewing some sort of elaborate troll? Is it just resting your tongue on the roof of your mouth behind your top front teeth? This is already the natural position for me, is this not normal for people? Am I supposed to be doing more?
I asked about mewing before and somebody posted this playlist
youtube.com/watch?v=MPZBVmzAO1M&list=PL-PUlLHndQMP9mmRQpJL6h1aFSxkV-6RT&index=6

but it's just these guys talking about facial aesthetics instead of just showing how to mew and I just zone out they're so fucking dull. Like seriously this is a thing that should be able to be expressed in a single image, not paragraphs of text or long speeches, it's fucking stupid

this pic pisses me off.. ughhhh

don't do this guys

As per usual, eat and sleep more
Work on your squat form by deloading and make sure you get in the zone by any means possible and attack the weights with intensity, I'm not joking. You have to actually commit to lifting the weight, if your heart isn't in it your performance will be fucked

What's your height and weight?

Could anyone redpill me on milk? Is it bad, is it good, or is it just OK? Trying out a lean bulk and I'm not sure what I should drink besides water. should I just substitute dairy protein with fat free/standard yogurt?

inb4 GOMAD.

What routine do you guys recommend to speed up my cut? I've been thinking to change to GVT, but I'm not so sure. The diet I already have managed, been eating at a 300 calories deficit. Going to a beach in Brazil in 3 weeks.

If you can drink it then it's great but it gives me acne which is fucking annoying

This.

Running on sand>weighted vests.
Good way to kill your knees

Weight 62kg, height 170cm, 18 years old
I'm pretty small for my age but at least i'm trying, right?

Where can I download 3rd edition of Starting Strength for free?

If you alternated those sets with some low intensity endurance work, sure.

am I fucking myself up if I consume all of my carbs post-training?
what about doing keto on rest days(twice per week)

Ok shovel food down your gullet and do your compounds PROPERLY with pull ups,curls and ab work at the end of your workout and you'll be strong and aesthetic in no time
Do not waste your noob games by being a faggot and bitching out or not eating

my current routine, 5x8-12 the first exercise per day and 3x8-12 the second. pplpplx.

pull 1
deadlift
pendlay row

push 1
bench
ohp

legs (+abs)
squat
barbell push sit-up

pull 2
weighted chinups
seated cable row

push 2
ohp
bench

legs 2 same as legs 1.

making decent progress, but is there any flaw?

>feeling tired
>take a fairly sizable dump
>dont feel tired anymore
Is this normal?

if it feels light then you always have the amrap set last to push for rep maxes

What’s a good squat weight to aim for at 5’7? Currently weigh 135lbs, squat 195lbs 3x5 and its super god damned hard for me to increase 5-10 pounds but I want to hit 2pl8. If I hit 2pl8 would I be okay maintaining there theoretically? I might decide to go higher if I reach that but for the moment anyway

You were probs tired because you were all bloated and needed to catch your breath

By doing a stinky poo you achieved both those things, it's called a restroom for a reason

go to symmetricstrength and you'll get the idea
it's not only dependant on height but weight, my 1pl8 OHP was more impressive when I was weighting 66kg than the 71kg I have now

Do 100 rep leg press with 3 plates per side srs

What beginner routine should I do if I don't have a barbell rack in my home gym? I have pretty much every other equipment though (including barbell).

Only people who have never actually played sports laugh at bodyweight excercises

I've laid off lifting for a couple weeks due to neck and trap ache most likely due to sleeping in an uncomfortable position.
What's the best way to ease back into lifting?

Ive been stuck at a max of 7-8pull ups for like two months. What am i not doing right?

too many reps on compounds

You mean you can't set up to do back squats?

is it counterproductive to do strength and hypertrophy training for the same muscle on the same day?
ive been getting strong on bb rows but its pretty much the only thing i do for back, i feel like its not enough volume for proper hypertrophy so i thought after doing heavy rows i should do high rep one arm db rows for the pump or is this a dumb idea and will just stall my strength gains while not really giving any hypertrophy?

digits pls answer, will i get laid tonight

Right. I can't do back squats or barbell bench press. I'm thinking of doing split squats and dumbbell bench press as substitutes but idk which routine would be best with those in mind.

lib1.org/_ads/783A03BD2F9C83154F0B054AEF985D95

Thanks

I'm pretty sure it was pic related, or something similar to that.

interesting, I wouldn't say I'm a high BF percentage, but my abs tend to get more bloated than anything else

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stretch neck like pic related. (best pic I could find but you get the idea)
>lay on belly
>hands (or an object) under chin
>try to bring head backwards as much as possible.
>ease into the stretch
>60-300 seconds duration
>deeper stretch by elevating whatever you are resting your chin on.
>in other words, try harder than pic related

as for getting back into lifting. 2-3 weeks isn't that much. I am gonna guess you can try your last workout, and see if you've lost much strength or endurance. I doubt you've lost strength for 2-3 weeks.

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that doesn't put much pressure on the abdominal muscles... Maybe hip flexors if you are using those. Dont think it should cause a hernia. Must be somethign else.
Cheers if you can go as deep as the pic you posted. That's pretty impressive.

found a good demonstration of the neck stretch
youtube.com/watch?v=ocjVx9fex_A

no need to raise your butt, like the girl in the video. She is leg pressing the wall in order to move her butt closer to her head, thereby bending her thoracic spine. You only need to focus on your neck.

I've been cutting and lifting for about 2 months now, and I'm around 21% BF (measured with US Navy method calculator). I feel like I've plateaued on my noob gains (my arms are nothing to brag about, as you can see). So my question is - should I keep cutting (I'm on a 500 calorie deficit) until I reach like 15% BF and then bulk, or go on a slow bulk and start making gains, and cut after a year or so of better lifting?

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also sorry for shit quality pic

imagine sitting in front of her going to pull down her panties but she teasingly pushes you back with her foot and then puts her toes in your mouth

either keep cutting or eat at maintenance. Would not bulk if I were you

not a bad idea, try it and see although total volume and frequency are very important so if it's not going that well, just switch the db rows to a different day

thanks, user. I'll keep cutting for 2 more months and see how I look then

I just started Blahas 12 week linear periodization program which is pic related.
For the accesories how much is too much? Can I do facepulls every upper workout?

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How many exercises/overall reps should I do per muscles if i'm working out 1 group a week?

I’m starting my first cut and I’m looking to eat about 1200kcal per day. Current 5’10 155lb looking to drop to ~140. Pic related. Is this a good calorie/macro mix if I want to avoid muscle loss throughout the cut? And should 2 months be about how much time I need to commit?

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I am going to assume you meant to say you train every muscle group once a week.

I train most muscle groups 2-3 times per week. for a total of 10-20 sets per muscle group. Usually more sets for the front side of the body - chest and delts. And fewer sets for back. Those are my priorities at the moment, I am not training back as hard as I could.

how bad would they stink?

each one would make your face twist, and tears would well up in your eyes

but you also know she has the cutest little pooter in the world to counterbalance it

hehe poot :3

Thats way to much of a caloric deficit to maintain muscle. Slow and steady is the key bro.

Sprints and Laddah runs user.

Just any general HIIT, sprints, box sprints, laddah runs, etc, along with some 3-5 mile jogs 3x a week.

Is it impressive for girls to deadlift their body weight?

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yeah

nah

I've been eating around 2000kcal a day which seems to be at or close to maintenance for me. would 1500 be better? I figured an 800kcal deficit wouldn't be that extreme

>skinnyfat
>can't do a single air squat
>can't do a single pushup
>can't do a single pullup
>can't bench the bar

I'm beyond the point of saving, aren't I?

I mean pull ups could be pretty damn hard for some people, it took me 1.5 months to finally manage to do 1 clean pull up, and I was stuck with it for another months. But the rest of your list is pretty pathetic.

What sort of warm-ups should I be doing before running?

What if I do a PPL like this?

>Strength Push
>Strength Pull
>Strength Legs
>Rest
>Hypertrophy Push
>Hypertrophy Pull
>Hypertrophy Legs
>Rest
>repeat

I think Id really enjoy a program like this and it would fit with current schedule and fitness level. But I don't really see programs that alternate like this. So I assume there must be a good reason to not do this?

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That’s a fuck ton of volume lmao. You’ll probably wreck your joints

How do I make my crotch sweat?
I just did an hour run but the one place that didn't sweat at all was my crotch.

Activity doesn't really matter, sticking to a diet makes the most difference.

Well you didn't actually post your exercise selection, intensity, volume, etc. Just posting the name of days isn't a program.

Do I have to work out five to six days a week for hypertrophy or is 4 days enough with three to four sets per exercise?

Im just trying to grasp why theres a stigma against having a hybrid program. I can understand why doing strength and hypertrophy in the same workout is just inefficient and the best of neither. Im at a point where I feel like my strength and hypertrophy potential are pretty level. Alternating seems intuitive to me right and Im just wondering what the theoretical downside would be