QTDDTOT - Containment Zone Edition

My buddy gave me a barbell but theres a bunch of metal splinters coming off of it. Anything I can do to salvage it?

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Fully Grasp the bar and stroke it up and down until all the splinters are gone

Is there a competitive workout app where I can compete against a friend? Like maybe it keeps track of calories burned and shows who's leading or something.

What’s the catch?

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what happened to that /fraud/ general?

i lift 5 times per week, proficient level.
the question is, can I do very low carb high fat and protein on my rest days without affecting muscle growth?

t. love that way of eating but no balls to go keto since i'm lean bulking and data on keto and bulking isnt clear yet

Should I add 2,5kg or 5kg between sets?

youtube.com/watch?v=67KK3Wbjd1E

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Try posting a pic and we will tell you for sure.
sounds like tennis elbow or sinilar inflammatory overuse issue. Unfortunately rest is the only answer. if you aren’t going to rest, do lighter weight for exercises that aggravate and take fish oil supplements.
I just make my own preworkout. Bulk supplements are cheap enough.
As far as I’m aware, so long as you are refueling with carbs after a lift session you can do low-no carb every other meal.

How to train grip strength? I have the spring trainer that goes from 20-90lb. My non dominant grip is noticeably weaker. Is there a program or can I continue to bang out 10 reps every now and then throughout the day

Why am I randomly incapable of lifting? Last week I was doing great. I was weak Monday so I did half my usual but today I could barely lift the barbell and do a single rep and my legs had no strength at all. Doing squat with just the bar stressed my body.

My muscles don't feel sore or anything I just have no strength and it doesn't feel like any of my muscles are being recruited for anything. I've tried getting into shape several times over this years and this inevitably happens. I do well for a month or two and then suddenly my body suddenly gets weak for extended periods of time and I lose all my progress.

buy pills, read the leaflet that comes with them.

you get the pain after you finish the exercise? Is it really the elbow that's hurting or the forearm?

Try squeezing your arm. From your wrist to your elbow and look for painful areas.

something is wrong with your lifestyle I am guessing.

Is it possible its just a side effect of under eating? I try to hit my maintenance every day.

> I try to hit my maintenance every day.
this means you pay attention to the amount of food you eat.
Its totally possible if it is chronically undereating, especially if lacking some of the micronutrients.
If you underate like once a week, I don't think you would lose any strength at all.

Any huge stressors in your life? Like moving places, new job. or generally very physically demanding job, lack of quality sleep, big emotional drama with gf/ whatever is bothering you.

try the old grip strength test
youtube.com/watch?v=A2pcU2XDn1s

I'm doing IF, does this diet plan look decent?
>pre-workout lunch: 1tbsp cod liver oil, omelette (3 eggs, 1tbsp evoo), 300g spinach, 1 apple
>post-workout: 150g cottage cheese on 150g whole wheat bread
>dinner: half a roast chicken (home cooked)
1850kcals, 150g of protein, for a 6' 230lbs fat male doing resistance training.
To me it looks like it hits all the boxes, only the pre-wo meal is a bit high in fats and dinner should really be 2 separate smaller meals, what do you think about it?

Lads, what's the deal with onions? I don't know what I'm supposed to take away, some people use it in a negative context, some in a positive one. Do onions increase or decrease test? (plox give studies if possible)

It's a meme.
Our benevolent lord and master did a thing, and now onions appears as 'onion' too.
In general, real actual onions could increase test, but you'd have to drink so much onion juice it's not worth it. Source: remember that guy from here that actually did it?

I know it's not the right board but I trust you guys more with this. Near the end of the semester I was mirin this girl, I actually ended up talking with her more, got her number/snapchat, etc. etc. Uni's on break now but we might have a chance to meet up tomorrow on campus.

If it ends up happening, I was thinking about taking her to a coffee shop I frequent and then walking around the empty campus, it's pretty scenic when people aren't around. Is this solid for a first date? And how much of a "move" should I be trying to make at this early stage, I'm a recovering social autist and I still haven't quite figured out how much/little of the physical barrier I should be aiming to break at first.

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is TRX useful for core exercises or is it just a big fat meme? I am kinda tired of ab wheel and plank/hollow hold. I tried a few TRX core workouts and they gave me a nice burn, but I know that doesn't necessarily make them useful.

For the stripped 5x5 in the sticky, how do I know where to start and by how much to increase each set? I've never lifted before

Start with the bar and add 2.5kg until it gets heavy but you can just about finish your sets

Every successful workout add 2.5kg/1.25kg

Thats a good "not a date" date, if it goes well ask her on a proper date.

Bros, tired of this last 10lbs of flab. I make good $ should I go on TRT, get a trainer, or get a stomach tuck?

Kinda gay do something fun like spear fishing

What's a good body weight routine?
So far I'm doing
Push ups
Pull ups till failure
Planks till failure
Leg lifts 3x10

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Thanks. I know I shouldn't worry about this, but is starting with the bar considered a silly thing to do?

My shoulders have been hurting for the last two weeks. They only hurt when I lay down or try to stretch them or be on the phone. What can I do to speed up recovery?

How do I know if my wide hip-area is fat or bones?

Hurt my back while deadlifting, how long before I can lift again?

My left bicep is weaker than my right bicep.
How long does this take to correct?

Going to do babby's first deadlifts in the gym today, this is a stupid question but which barbell setup can I use for it? The squat racks? I don't think I've ever seen someone deadlifting in my gym before so I don't know what they use for it. Also advice on starting weight would be great, I fear looking like a complete ass.

No
Even the strongest guy in the gym will warm up with the bar

Awesome. Going in a few minutes, really excited. I know I'm gonna make mistakes and embarrass myself but hey that's showbiz baby

Fuck it dude, I do dumb shit in the gym every single time I go
Grunt, get really into my music and head bop, breath loud as fuck, fart outloud etc

Just gotta embrace your autism because if you ever let it get the best of you then it's game over.

Main thing is INTENSITY. Gotta go at the weights like you mean it and if that involves you blaring metal and putting a stupid facial expression on then do it

mine is to and its all thanks to the fap. Although it is pretty solid proof that high rep results in size ;)

Often there are free barbells in a bin somewhere. You just need some open floor to set up on.
If your gym isn't busy and has multiple squat racks, just use one of them. It's no big deal.

Walking to the gym and getting a membership. Just keep doing curls and it'll balance out eventually. Also stop jack hammering your shit as much.

how it it pronounced
>ck-eh-toe
or
>ck-ee-toe

with bent rows at what weight for reps do you go from beginner to intermediate?

I did hanging leg raises for the first time yesterday and it seemed like it worked my arms out more than my core. This morning I woke up and my deltoids in particular were sore as fuck. Am I doing it wrong?

I want to know some workouts for abs that actually strengthen the muscle.

For instance, doing crunches or planks tone and might help your core. But I want to find something that I can do 3x5-10 with heavy weights. My gym doesnt have an ab machine and im not sure what to do

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Ab wheel?

I went to the gym for the first time today, had a great time but had a few questions. I wanted to do the stripped 5x5 from the sticky, but I noticed that there isn't a pull up bar in the gym. I know that this is a barebones workout plan. If I do normal 5x5 and not stripped, can pull ups be cut?

youtube.com/watch?v=Cu6UsecSWIU

>girl I like actually wants to go to a christmas market with me
>became sick yesterday
how do I get well until the weekend brehs?

Should arms be proportional to chest and chest to arms, or should arms and chest combined by proportional to the waist?

For 1rm calculators, they ask to put in the amount of reps performed. Is that per set or total?

For instance if I do 5x5 @ 225, would I put in 5 reps or 25 reps?

Thanks

Im 10 days into the gym, starting over.

So far squat, bench, DL and rows have all gone up 20% in weight i can use in my 5x5/1x5, is it possible that it gets faster to recover my gains every time i do it?

Last time it took 2-3 months to get my 2 year lifting maxes and at this pace ill hit that goal in a month.

1/2/3/4 before i stopped lifting years ago, all lifts down by 30% when i started.

Zinc and Vitamin C.

I’ve been having SI joint pain for a while now but never has been anything too crazy. I’ve been working on training my core/glutes more these past couple weeks. On Sunday I did some heavy squats and deadlifts and did some machine hip thrusts. When I woke up the next day my back has been hurting like shit. All the pain has been in the same area (left side) and has been much worse since Sunday. I’m going to a see a physical therapist next week, but should I stop deadlifting and squatting for now? I’m not sure if it was that or the hip thrusts I did, I felt no pain when doing any of the exercises but the pain this week has been pretty fucking irritating

What are some good at home pieces of workout equipment that will also not be loud when used?

Once you wire your CNS to use muscle efficiently it sticks around pretty well. It may drop 20-50% but shoots right back up when you touch a barbell. Rates will vary, but yeah thats normal bud.

Use 5 you retard. If you found a calculator that even went that high it would shit out like 600 for a 1rm lmfao. Use common sense.

I'm starting to run. I've just done 8km in 1 hour.

I have a Samsung Note 8, it's a big phone, I need a running belt. Any recommendations? Alternatively, running backpacks, if I were to run to work regularly, I'd need to be able to transport breakfast/lunch/pass/phone etc.

How to include both oly lifts and powerlifting movements in my routine? I’ve only just been introduced to oly movements so I’m starting my day with just a ton of full snatch or full c&j triples with real light weights. My routine looks like this 4 days/wk:

>snatch or C&J
>press DL or bench
>dip or chin
>front or back squat

I don’t want to compete in either sport, I just like training and getting strong in a wide variety of stuff

how much does your dick increase when you lose weight?

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If you're a fatfuck you could be looking at a whole inch or more that was previously masked by your fatfuck-ness.

>that boomer that is repping a 2pl8 bench while holding a full conversation with his friend

What the fuck is up with hook grip (re: deadlift)? Tried to practice it today, couldn't even diddly 185lb because the bar kept pushing my thumb out of position. With mixed grip I can hit more than double that.

Do I need chalk? Thinner/thicker bar?

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Do you program Jefferson deadlifts on leg day or back day?

Seems like it should be on pull day thinking about it, but definitely feel it more in legs

Definitely stop. SI cripple here, wait for your PT assess you. Even if it was a month off, if you think about long term, avoiding injury is worth the break.

Glute Bridges and core work has helped my SI a lot, as well as Jefferson deadlifts

Also, Tylenol/ibuprofen/CBD oil and ice to reduce inflammation. And sit/sleep with perfect posture, as close to 24/7 as you can

Find a tree the right height or buy a doorframe pull up bar. Fit them in

Do straight sets unless you’re advanced or want to feel special
If I’m ramping warmups to a 1rm I do 1 plate at a time
Ie. deadlifts: 3 reps 1 plate, 3 reps 2 plates, 1 rep 3 plates, 4 plates, then on onto working set of 5+

Try more advanced calisthenics moves or you’ll stale out in terms of both gains and boredom

Depends on the strictness
For pendlays i’d Say 2 plate for 5
For Yates I’d say 2 plate for 8+
For cable rows you’re not an intermediate regardless because you still don’t realise barbells are superior lmao

I do crunches on the bench holding a barbell out like bench press. Have gotten to 2.5pl8 for a set of 12. Only works the top 2-4 abs tho

I usually do one or the other. Thanks to muscle carryover you won’t lose gains unless you’re really advanced.
I did squats, CnJ and snatch every day + ohp and pendlay rows, didn’t bench for 3 months and yet my 1rm stayed at 120kg because of the shoulder and triceps gains.
If you must do both at once (which I’ve been experimenting with) I’d suggest something like
A
Squat
Bench
Snatch

B
CnJ
Deadlift
Front squat

Or something like that

Is there a way to cheat a BMI reader?
My family and i made a very of who could lower the most % of their BMI
Winner gets $2k
I have lost around 33-35lbs since November, albeit in a very unhealthy way
Doubt anyone in my family has lost this amount of weight, but i still wanna make sure i win

Anything i could do about it?

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Made a bet*

Wrestler style cutting before weigh in: swear to death and dry fast for 24 hours or until you end up in hospital. And cut sodium for last three or four days before weigh in.

be careful

Cheers mate. What do you do for accessories? Like if I do OHS, power cleans, incline bench, high pulls, RDLs etc where would you fit them in?

How can I still do barbell lifts 4 times a week while being out of town for work constantly?

Join a chain gym. There are YMCA's all over the world, my local gym is half assed but they honor memberships at all of them. I have never been somewhere I couldn't walk in and lift

Can someone post a picture of what you could look like with calisthenics, kettlebells and average genetics within 3 years?

Why not just caffeine tablets?

This is going to sound really stupid, but that's only because I'm really fucking stupid.

>Lifting with gym buddy
>Doing shoulders, talking shit
>Decide to go for an ego lift to shut him up
>Jump +25 lbs on to my dumbbells for shoulder press
>Hit it for three, but it's too much
>Try to set it down, but my wrist kinks and I start dropping it
>Instead of letting it go, I try to catch it and jerk it back
>My torso gets whipped around from the momentum of this 135lb dumbbell
>Feel a sudden change in pressure in my back
>Look back, gymbro has this look of horror on his face; apparently he heard an audible pop
>Stand up, go to the locker room, and lie down on a bench
>Pain slowly sets in
I am in fucking agony. I can't bend forward more than, like, 30 degrees. I'm leaning my entire torso to one side to try and relieve the pressure. I can't even reach down to put socks on.
I think I broke my fucking back on dumbbell shoulder press. Fucking Christ.

What is the difference between onion type nutritionally? They all good and pretty similar? I went to store and didn't know what to buy so I just got sweet onion.

What does “t.” stand for?

t. retard

Which is better?

High reps (20) and low weight
Or
Low reps (8-12) and high weight

Or a mix of both?

user, are you still askin around from that SS thread?
1-5 for strength
6-12 for hypertrophy
15+ for endurance

week 2 of doing SS. the outside side of my thighs are hurting (suddenly, i have sudden work to do and because of that I need to stay awake for 2 days with 2 hours nap). Should I wait for it to heal or should I just skip the squat?

Squat rack is the pull up bar
Look at the top and you'll see "handles"

Push through the pain

it's more I can't put power to my thighs rather than the pain that bothers me.

I can't even stand on one leg now.

Almost no difference.

You would look like a twinky faggot.

My left shoulder is rounded and bigger than my right. I can flex my left trap and it pops but can't with my right. How do I balance myself out?
pic related, similar to this but not as extreme.

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When doing side laterals, I feel something pop in my left shoulder, every time, never anything on the right. Why?

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You didn't injure yourself
It's DOMS
Get back to it gayboy