old Questions That Don't Deserve Their Own Thread bump limit reached, new bread.
IF YOU HAVE NEVER BEEN TO THIS BOARD BEFORE READ THE FUCKING STICKY BEFORE SUBMITTING YOUR DUMBASS QUESTION.
THE STICKY COVERS THE BASICS OF:
>GROWING MUSCLE
>LOSING WEIGHT
>BEGINNER PROGRAMS
>DIET
Yeah, I think I'll invest in incremental plates and bring them with me.
>first off, i wouldn't recommend SL5x5 for an absolute beginner. I've always seen it as way too much volume.
I can do 50kg squats, 40kg bench presses, 50kg rows and 20kg overhead presses. I haven't tried deadlifting yet. I know it's a complete joke, but does it count as an absolute beginner? If so, what would you recommend? I chose SL5x5 for its simplicity.
It's too high? The owner of the shop gave me all the dosage for whey and creatine. I'm inclined to believe her because she has the kind of build they post in muscular girls threads
Again, thanks for your answers
>I can do 50kg squats, 40kg bench presses, 50kg rows and 20kg overhead presses. I haven't tried deadlifting yet. I know it's a complete joke, but does it count as an absolute beginner?
Yes. You're not even squatting one plate dude don't kid yourself.
> If so, what would you recommend? I chose SL5x5 for its simplicity.
SS and GSLP are equally as simple but better overall programs.
>whey
>dosage
LOL. No such thing. Whey is literally just protein. Have as much or little as you require. Creatine you need 5g a day. That's all there is to it.
Jesus, the stuff supplement pushers will try to get away with.
How do I get rid of loose skin? I've lost about 60~ pounds and now I have hanging loose skin. I'm to embarrassed to post a picture, but it's mostly in my chest and gut
Listen to Creatine is 5g a day, whey is whenever you need it (I take 2 scoops per day because I’m lazy)
Thanks to the people who responded to my question regarding the Philippines. I guess I just have to jump over my shadow then
surgery or put on loads of muscle
Alright, thanks for the help guys and happy new year
I'm very short and I can't do barbell hip thrust. In pic related the bench meet my back where the red arrow is and if I try to lift myself on the bench the barbell rolls away. If I do glute bridge instead with a barbell will it be a good substitute for barbell hip thrust?
>Yes. You're not even squatting one plate dude don't kid yourself.
Thought so. I have to start somewhere though. My first milestone is to squat my own body weight, which is 80kg. Then I'll give myself a treat and plan my next milestone.
>SS and GSLP are equally as simple but better overall programs.
Actually, I did notice that 5x5 is quite a lot of volume. I think 3x5 will help my form and achieve my milestone faster.
reddit.com
startingstrength.com
Are there any noticeable pros/cons regarding SS and GSLP?
Thanks for your help user. I have absolutely no idea what I'm doing. The only thing I know is that I'm motivated in improving myself.
How can I figure out how much weight I need to lose to hit my desired bf%?
220lbs, 20-25% bf, aiming for 10-12% bf.
SS is more focused on pure strength gains while GSLP tosses some accessories and areas missed by SS, as well as adding in a small amount of hypertrophy. Honestly I'd say do SS until you hit at-least these stats for 3x5:
OHP 43kg
Bench 65kg
Squat 80kg
Deadlift 100kg
ignore the perceived amount and numbers, just keep cutting until you're happy with yourself. Too much focus on numbers will just drive you crazy when you miss the goal.
Nevermind I'm retarded. My lean body mass is about 172 so body fat is around 48lbs, need to lose half of that to reduce bf% by half, so about 24lbs.
Thanks guys.
to have the same lbm at 11% bf, you need to lose about 28lbs
Try dry fasting, hear that supposedly helps.
>ignore the perceived amount and numbers, just keep cutting until you're happy with yourself.
Pretty good advice, desu. But for me knowing a goal is helpful so I can track progress and see when I need to make adjustments. Now I know I should be able to hit it in about 12 weeks at 2lbs per week
Thanks.
>SS is more focused on pure strength gains while GSLP tosses some accessories and areas missed by SS, as well as adding in a small amount of hypertrophy. Honestly I'd say do SS until you hit at-least these stats for 3x5:
Then I'll start off with SS. Thanks again user.
I've found no discernable difference when cutting back to ~3g a day. And I lift fairly heavy for 1.5 hrs, 6 days a week.
You just piss out the extra. Pretty sure 5g is just a recommendation so you have to repurchase more often.
creatine is so cheap that you're talking about a 2-3 cent difference in cost per day between taking 3g and 5g
depressedand coping:
is my 160kg deadlift at 72kg bw somewhat decent
?
i've got those stats @ 135lbs/60kg
what now (been two months lifting, one month ss - bench is 70kg and OHP is 47.5kg on a good day, both 3 x 5)
if it's working, keep going
>if it's working, keep going
pretty much plateued there tbqh
how tall are you? just asking because 60kg is pretty light
switch to something with more volume
Candito's linear programs are pretty good for a balance between strength and hypertrophy work
5'8
Right now I do my compounds then pull ups, curls DB bench press or DB OHP depending on if its ohp/bench day, face pulls and ab work
Still look absolutely dyel but im in it for the long run
are you gaining weight? i think you're light for your height
Is the PPL routine for beginners from Reddit a good routine or should I do something else? I'm sick of doing SS
Nah trying to get my bf% down a bit before a lean bulk, got a gut because of drinking
then I wouldn't particularly worry about not gaining much strength if you're cutting, though I find it hard to imagine what a gut looks like at 5'8 60kg
looks fine
try it yourself and see if you like it rather than getting bored on SS
someone respond quick please i can only find a single 5-lb weight and cant find another to balance it on the other side of the bar. how fucked am i if i use 2 2.5-lb on one side instead? will the mass distribution fuck my lift? help
Sup faggots, I've bought some Zinc supplement and I am wondering about the dosage. The pill itself contains 40mg of Zinc Bisglycinate out of which 10mg is Zinc. Recommended daily dose is 1 pill but I take two instead, each 12 hours apart. I am a big guy and I wonder, whether it fuck with my copper levels or immune system in the long run or these are still acceptable levels.
The bar alone is 20kg. You probably wouldnt even notice if you have 5kg too much on one side.
Completely retarded question, but... the bar doesn’t count, right?
Of course it counts. Why the fuck wouldn’t you count weight?
do you lift the bar?
Been doing 5x5 bench and got stuck at 93kg, with failing last reps on last set.
I've decided to do 5x3, 2 weeks ago and today managed 95kg for 5x3.
How long should I continue with 3 reps before I deload and return to 5x5? When I can't do 5x3 anymore?
It’s New Years. Why troll a newbie? It’s just poor form
You gotta lift it anyway, so I kinda always left it off
Move to an intermediate program.
What are some good intermediate programs?
Welcome to Jow Forums. QTDDTOT threads are traditionally troll free. There are plenty of troll threads on this board. Go elsewhere.
Not every bar weighs the same. Doing curls with a short 10kg bar is different from doing curls with a 20kg bar. Count the entire weight you lift.
Do you lift it? If yes it counts, why wouldnt it?
>There are plenty of troll threads on this board.
90% of Jow Forums at this point is Jow Forums, /soc/, /fa/ and /b/. There are probably more threads about balding and testosteron then about real lifting.
Trolling in any other thread is like pissing in an ocean of piss.
>curl bar vs. barbell
That’s clear. I was just referring to the standard lifter bar. But thnx for clearing it up. No idea why my autismo brain thought otherwise.
If I only ever gain fat on my stomach and never legs/arms, is that a sign of high test?
It's better than the average man, middling for a commercial gym, less than baseline for competition
You count the bar for consistency sake since all bars don't weigh the same i.e. 2pl8 on a 45lb bar is different from 2pl8 on a 20lb bar
Jow Forums I am worried that I am eating TOO much. What are some signals that tell if you eat too much (not getting fat, I am pretty lean)?
askin the skinnybros out there
ever have problems gaining weight around rib area? I use to weigh 120 which made my ribs very noticeable. Now im 142 and its better but I still look like im hungry skeleton. How much do I need to gain in order to get rid of this shit.
How do I tell the difference between a 20lb bar and a 45lb bar without putting it on a scale?
Do I get anything out of doing punches in my chair in front of my computer during my freetime in between dota and hentai?
If I understand I shouldn’t be and have no reason to feel afraid of/nervous and anxious around girls then why do I? Since I was in highschool I haven’t been able to figure out why I’m like this
When you step over your daily calorie goal
my bench stalled at lmao1pl8, I've stopped benching as a main lift for a while and I've started a push up progression for fun
I didn't expect it to do anything for me in terms of strength but I'm actually really feeling it around my inner chest/sternum. might that indicate something has been wrong with my bench form?
How much does an EZ curlbar weigh?
15 usually
just guessing, but maybe 6 to 8kg
if your gym has a scale, stand on it with and without the bar and work out the difference
the 45lb bar should feel about 25lbs heavier than the 20lb bar
punches? like punching the air?
why did you quit at 1pl8
Link to study?
doing push ups and benching is not exactly the same movement
you're possibly putting stress on different places while doing push ups that haven't been stressed as much from benching
How to get a girl to do anal?
At least stand up and do proper form. Tense muscles 90% and throw the punch too. I recommend a straight Karate punch because the twist in some forms helps with muscle development.
That said its 200x more effective to do 20 push ups after each game, just make sure its correct form.
I'm not but time off over Christmas meant it wasnt convenient to include it and I thought it could be fun to mix things up for 2 or 3 weeks anyway
I started lifting back in September. Since then I’ve gained noticeable muscle despite the fact that I’ve also lost ~5 lbs in that same time. However, I’ve read multiple times that you can’t build muscle on a caloric deficit. Is this just because I’m a DYEL, and if so, how long will it be before I actually need to eat big to get big?
Only if you use wrist weights
That's your newb gains. It will last as long as it lasts. Take advantage of it.
Are there any ways of accurately determining your own BF% or do I need to go to some kind of professional/doctor
what do you need that for?
you feel it in the sternum as in light pain? I had such thing and it was inflammation cause by strain on the attachments of the pecs to the sternum. no big deal. goes away after a while, and you can workout with it with no problem.
imagine you are talking to a gay guy and you are trying to get him to do anal
>summer 2017
>skinny 6'4" 175lb, age 29, lots of cardio (cycling)
test levels 605
>winter 2018
>age 30, lifting over 1 year, eating more (and cleaner), up to 190lb, stopped drinking, getting more sleep, taking vitamin d, zma, krill oil
test levels 499
the fuck did i do wrong
So I'm a DYEL skeleton, and I've noticed that I seem to make immediate gains on my upper body if I actually exercise - except for my chest. Been doing dumbbell presses but they only seem to have any effect on my arms. Am i doing them wrong or is the chest just hard to exercise?
Mirror is good enough for most people.
I've been going to the gym for a month 3 dats a week, and my goal is to eventually be strong, and look good. I'm skinny fat now, and this is my plan:
>1. Build strength first, I can't do a chin up all the way yet.
>2. Once I'm pretty strong, start to build muscles with hypertrophy instead of focusing on lifting more and more
>3. Once I get big, start cutting and keep lifting to keep the strength I've built.
Does this sound like a good plan? Is there anything important that I'm leaving out?
>going to the gym for a month but can't chin up
Uhhhh what the fuck chief
Looks good but don't bulk in your first phase.
You'll end up looking like pic related before you get strong.
Honestly you can cut and gain strength and muscle as an absolute beginner, and that's what I'd do if I had started out skinny fat.
I got into a car wreck and I have nwrve damage in my left arm. Bad grip strength and my forearm is tiny. its looks uneven compared to my right arm. I can feel it getting better tho.
>Getting visible pecs but still have slight titties from a side view at the same time somehow
Say it ain’t so...
has anyone had any success with isometrics? even just as additional workouts?
Thanks. I'll just build a good base to start from and bulk from there then.
Joined a gym 10 months ago, lost a lot of weight (about 1lb per week), put on some muscle. Feeling pretty good.
Took my eye off the ball for a couple of days over christmas so I didn't come off like a buzzkill and put on three fucking pounds. Not water or muscle but three pounds of fat wtf?
Anyway, are there any good appetite suppressors that I can get in bongistan? Most of the shit I've seen posted on here is banned by the EU.
Redpill me on fasting
Just have a cup of coffee and a little self control.
...
>68 kg
>eat food
>70 kg
>check again minutes later
>68 kg
how does this work? where does it all go?
How will I know when they run out though? Obviously it'll be when I stop gaining muscle under the same conditions, but it's kind of hard to determine when muscle growth itself is a very gradual process
I said redpill me, not lie to me
Doing dumbbell squats and just had some extremely sharp pain in my left side, midway between my dick and my hip. Felt like something stabbing me.
Is this because my form's messed up or wtf?
I've been doing that, but I'm on the final straight now and I'm finding it really difficult. I've been aiming for 500kcal under every day. In reality I'm probably missing that target due to under-recording, but I've still been losing weight.
The fucker is, I only need to lapse for 10 minutes to eat 500kcal and fuck up a day's work.
If there's anything that can help, I'd like to try it.
what do you fellas do to work them serratus anteriors?
well I train bodyweight and we have a lot of isometrics, but there is a slight difference. This is how we approach. for example when training front lever. We go into an inverted hang which is easy to hold. and then we drop into a front lever and try to pause there for 2-3 seconds. We might even not be able to pause and just do a negative. We are using intensity such that we can't do the concentric part, meaning going from dead hang to inverted hang.
Imagine the same shit for bench press. Loading a bench press with 3 pl8s (when your 1 rep max is 2pl8s) and trying to keep it 3inches of your chest is not the safest way to train.
Anyway another common way for bw guys do train isometrics is holding a position to failure. Intensity is such that failure occurs after 15-20 seconds.
I remember seeing jeff from athlean talking about isometrics with free weights. You might find there more appropriate ways to incorporate them in a weights routine.
Maybe. post form video.
The function of the serratus anterrior is protraction of the shoulder.
youtube.com
watch from 0:57 to 1:02.
Either hold protracted position or do reps going from protraction to retraction.
Example youtube.com
You can also do this on a bench. pick up barbell with straight arms, and hold protraction.
Forgot to mention
Example is baby tier. You can try it with one arm but it's still a pretty easy exercise.