QTDDTOT - Welcome to Hell

Thanks everyone, I usually hit my protein goals so I'll keep it to post workout.

change things up

Am I better off getting a cheap gym membership or getting my own set of weights?
I have a Jow Forums friend that knows what hes doing when it comes to lifting so if i get my own weights he can show me how to do everything with the correct form
Im underweight but lean, i just wanna get fit so my gf feels safe when shes with me

I want abs, I'm pretty well defined and ottermode but the gut's gonna take time and I'm too broke to adjust my diet properly and healthily. So, Q1 - would a waterfast be an efficient way to get abs rather quickly? Q2 - should I still lift while on a waterfast or will I go to snap city?

personal preference by I prefer going to a gym
luckily my gym is never super busy and has way more than what I could possibly have at home if I feel like doing something that doesn't involve a power cage
also, since I pay monthly (it's still pretty cheap), I feel accountable and like I'm wasting money if I don't go regularly

I need to make mental gains, i don't mean it in any meme way.
Basically i always feel like i have a selective inteligence, if it makes sense, i can read about what i love for hours and explain those concepts and theories easily even through most people get a hard time understanding it, i've been working out and done meditation in the past, and plan on expending days meditating on a retreat.
But thing is, i can talk about what i love and understand it, but the moment my girlfriend tries to give me some easy instructions to help her, i feel like a mental retarded, i don't remind much besides what i really love, even daily stuff or my own memories will go over my head, i need to stop having such a fish brain.
I don't drink at all also, i've done drugs in past years, but don't do anything anymore, and at least i never felt like they "fucked me up" at least at the time, i need to do stuff to have better focus and memory, is there anything like mental exercises or anything? I heard people with alzheimer running in their family like to do logical problems to help prevent it, would it help me?

ottermode with gut lmao, what is your lifting experience?

5x5 bench, 3x a week, with a bunch of isolation work afterwards and not a single budge. actually lost some strength.

i took a week off, nothing
ate more, nothing, already 25 bmi
8 hours sleep, nothing
switched to dumbbells, nothing
incline and decline, weighted dips, nothing
higher volume and wider grip to isolate chest more, nothing

maybe i have really bad genetics

yeah thats what i was thinking, i was thinking of getting a years membership with my tax return which i think would add up to be just under $200

My stomach is flat, the abs just arent as defined as I want them to be. I could have worded my post better. I'm 140lbs I bench 1.5 pl8 I squat 2pl8..I'm a newfag so I don't exactly know how to type out my lifting experience, other than that I've been working out 6 days a week for 5 months now. Back+Bis, Chest+Tris, Legs+Abs.

>but the moment my girlfriend tries to give me some easy instructions to help her,
for example?

What is your current age?
Do you worry about alzheimer or being adequate in everyday life?
If the first does alzheimer run in your family?

What's the best way/program to get strength and hypertrophy gainz? I want to hit 1/2/3/4 and more, whilst also looking like I gym.
Also, is cycling strength and volume monthly a good idea?

Im 24 years old.

For example like she is teaching me to do something simple since she been camping her whole life and i started with her only, she will tell me to pack the camping tent in a way, and even through i listen to her explanation, the moment i have to do it, it feels as i almost didn't hear her, i then get anxious about not being able to do something she just told me to and forget everything about it, making she look at me like im retarded.

Nobody in my family had alzheimer, in fact everyone died old with a perfect mental health.

Q2 - you won't go to snap sity
Q1 - idk. I am a fan of the slow and steady wins the race in terms of weight change. My mom often does waterfasting and she also does fruitfasting or whatever it's called. She doesn't see much results, maybe because she exercises about as much as stephen hawking did ..

Anyways what do you think is a good time to get your abs aesthetic by your definition?

eat more

Is 6 hours of sleep enough to build a good amount of muscle? I'm going to night school, working, and volunteering every now and then so I don't have a lot of time.

I want an obvious 6 pack in the next 6 months for obvious reasons. While I'm here, I only bench, incline bench, chest press and wide handle dip for my pecs, are there any workouts there I'm missing? Same question but for biceps as well. inb4 google

So I've read that BCAAs are pointless because they're in protein already, but if I'm on a cut can I use them after a workout instead of a protein powder to facilitate muscle recovery, or will I be robbing myself of gains by not consuming real protein?

>For example like she is teaching me to do something simple since she been camping her whole life and i started with her only, she will tell me to pack the camping tent in a way, and even through i listen to her explanation, the moment i have to do it, it feels as i almost didn't hear her, i then get anxious about not being able to do something she just told me to and forget everything about it, making she look at me like im retarded.

Here are the bad parts about this
> i then get anxious about not being able to do something
You know what people say. Life starts at the end of your comfort zone. Keep at it, and eventually you'll be alright with failing. You got success and you got failure. The opposite of success is not failure. The opposite of success is not doing anything, and being average. Failure is a step towards success.

I'd be worried if you tried to pack the tent 5-10 times and you still weren't able to do it.

no, 7-9

You need even more protein when you're on a cut. I think that should answer your question.

fuck off noob

I feel like I constantly have fucking snot coating my throat and it's really just an unbearable feeling. been like this 3 years now. how the FUCK do I destroy the mucus menace? When it first came up the doc gave me some kind of antibiotic and said I had allergies but this shit is getting out of hand

In my 22 years of life you're the only person I know who's shared this issue with me. It's unbearable, I can hork loogies for days and it fucks my breath up

best upper lower split?

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yo I got the cure, but you are not gonna like it.

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What am I supposed to do with my breathing during stomach vacuums? I've been exhaling fully at the start and trying to not breathe throughout the hold, but that doesn't let me hold it for more than 10 seconds or so.
Is that the right way to do it?

Tell me it's big tits

Perhaps its anxiety that fucks me up, thanks for the feedback, i'll try to look on how im feeling at the times i make those mistakes to see it.

Whats better, a dead hang pull up or a pull up where you have your shoulder blades contracted from start to the end of the set?

you only do bench?

You need to give me your whole routine dude. Weight? Height? Pic for bodyfat reference? Daily calorie intake?

>What's the best way/program to get strength and hypertrophy gainz?
entirely depends on your goals, weak points, time spent at the gym, preferred lifts, and goal body. There's a lot of programs to choose from.

>Also, is cycling strength and volume monthly a good idea?
FFS all these fucking people bringing roiding terms into natty lifting. No, it's fucking stupid. There is absolutely no benefit in changing volume amounts every month.

You need to be getting at least 7-8 hours a few times a week. Otherwise you're just cheating yourself.

you seem to missing ab exercises.

BCAA's do help recovery, but like you said whey already contains a lot of them as does regular food. Unless you're vegetarian or vegan or on an extreme deficit I don't really see any benefit.

This is bullshit. You need the exact same amount of protein you did while bulking or maintaining. Think about it: why the fuck would your body arbitrarily increase the amount of protein needed just because you're eating at a deficit? It's not like your muscles increase 30% the minute you start cutting.

Sudafed, allergy meds like Zyrtec, maybe qnasal or another nose spray if you have issues breathing through your nostril

t. lived with allergies all my life

Depends on your goals.

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you are very close. It's the milk/dairy. But shit is good calories, so remove it on your own risk.

I've been doing girl pushups for the past few weeks as per Scooby's recommendation that I do that until I can do 5 sets of 20. I've kind of stalled at 20-20-15-10-10 and haven't made any progress in a week. Anyway to push through this? I'm thinking I might be doing things wrong as I was told that push ups are mostly a chest exercise but I feel it almost exclusively in my triceps.

>This (You) is bullshit. You need the exact same amount of protein you did while bulking or maintaining. Think about it: why the fuck would your body arbitrarily increase the amount of protein needed just because you're eating at a deficit? It's not like your muscles increase 30% the minute you start cutting.

Hey, don't blame me for that. Blame scientific literature.

How can I distinguish soreness from pain due to lifting wrong in the lower back? I am - so to speak - new to sensations in that area of my body. I started SL and am afraid of fucking my back up.

Where can I get 1lb plates for a reasonable price? 2.5lb and 5lb plates are $5-10 all over amazon, but the cheapest it's showing for 1lb is $32 for a pair. Local store doesn't even carry them that small.

>Blame scientific literature.
what scientific literature? Show me one scientific study that proves you require more protein on a deficit than a bulk or maintenance in-order to retain muscle.

To activate your chest more, try to actively think about squeezing your biceps to your chest on the way up.
Also, make sure you are eating enough; if you are a recovering skelly, it is easy to overestimate the amount of calories you're getting.

if you are doing push ups with elbows tucked in to your body you are doing triceps push ups. These are good for beginners.

if you are doing push ups with flared elbows you are doing chest push ups. These are garbage total garbage

I think 20-20-15-10-10 is very good of a level. Either add weight to them, and start again from lower numbers. Eventually you'll hit 20 reps again and you can add more weight.(or you can add weight earlier).

Better thing imo to do is to substitue push ups for a harder exercise that is easier to add weights to.

So Rippetoe claims that his lying triceps extension is better than a skull crusher or cable triceps extension because it works "shoulder extension" in addition to elbow extension, but isn't this actually incorrect? Shoulder extension is technically moving your arm from down at your side to behind your back, what you are doing in the triceps extension is like a chinup, albeit while lying down; it's shoulder adduction, which is performed by the lats. Seems like the only way to work actual shoulder and elbow extension at the same time would be a unilateral lat pulldown (or bilateral if you hog both sides of a two cable machine), where you keep moving your arm behind you after it's straight. Am I wrong here?

Home gym guy here. I'm doing phraks's gslp, but switched bench press for floor barbell press since I don't have a bench yet. Fear of getting my head crushed by the barbell is stalling my progress a bit, what other exercise can i do to make up for the lower volume?

Should i do dips and pullups on the same day?

do you not have a rack with adjustable safeties? How are you doing squats?

nothing bad will happen if you do

I fucked a girl in the ass and got an infection which required me to take antibiotics for a month. It wasn't an STD, just microbes found in poo and getting rid of the pain in my balls and dick took forever!

I thought I didn't have to wear a condom since we were performing anal, although it was a HUGE mistake! You can get tons of infections from the ass and the pain it caused me was unbelievable.. 4 months later I can now say that I feel "me again" and I can properly work on my squats and legs since having an infection down there makes you unable to lift heavy or do any kind of cardio.

Just remember kids to wear a condom if you perform anal with your partner otherwise say bye bye to your gains for the next 3-4 months.

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SS

I do, but I'm still missing something I can lay on to bench, and the floor is no bueno since the safeties won't go low enough

>I thought I didn't have to wear a condom since we were performing anal, although it was a HUGE mistake!
Are you fucking retarded? You should ESPECIALLY wear a condom for anal. How the fuck do you think faggots get AIDS?

>I thought I didn't have to wear a condom since we were performing anal
Congrats on making the most retarded post of 2019

Yikes, good thing i'm a virgin

>i fucked a girl in the ass and got an infection
>not a STD
>STI
>sexually transmitted infection

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Be sure to wear a helmet next time you hit yourself in the head with a hammer, even a mallet
Be sure your car has an airbag next time you drive it into a brick wall, even an old crumbly one
Be sure to bring antivenin with you next time you harass a nest of vipers, even small ones

Goal: aesthetic body, with good lifts
Weak points: shit bench
Time spent:1-2 hours
Preferred lift: deadlift, skwat
Goal body: just a good aesthetic body, pretty big, intermediate/advanced lifts

My plan was to do PPL to 1/2/3/4, then do mainly volume/hypertrophy work, and a smaller amount of strength. Thoughts?

Is there a website where you input the exercises you do and it gives you the muscles you're training and the ones you're not? I would like to train the whole body, but I don't know if I'm missing anything.

symmetricstrength.com/

Posted in last thread but 404'd
Greyskull or Reddit PPL?
Bulk or Cut?

im 5'8'' and 160lbs. Ive lifted in the past but now i look like shit. I just want to look better.

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6'3 217 lbs, 20% bf and i have a gut. i dont count cals but i get at least 80g of protein a day.

i cant eat more. ill just get fat and its already unmanageable. i dont think its the right answer, either. not until i cut down more

What kind of program should I run during the cutting season? I've bulked and ran PHAT this fall.

Alternatives to heavy squat for getting thick trunk legs? My form has been checked and I do not push it too much but I have genetically weak knees so I'll suffer from knee pain after squatting. It's minor but I'm concerned about the long run.

Should I just do body weight squat progression at least until I get more mass to support my knees? Or am I just shit out of luck. Thankfully my legs aren't naturally skinny.

Learn to use desuarchive bro

At friday morning i went to a piss and it hurt me, it was acidic or something, now i still feel something is different when and after i pee, it is a slight discomfort and i am thinking it is because of what happened at friday, it was only the one time that trully hurt
Also my balls tingle
Has this happened to someone? Should i see the doctor?
Sorry for retarded english

How do I maintain/gain muscle mass while running CC? Quitting is not an option.

Is creatine HCL worth the investment? I’ve been using mono but I hate the bloating I get

looking a bit too flabby mate i'd cut for sure

Thanks for the input, probably some shitmod

I should clarify, I'm not exactly making my own program from scratch. Started lifting 13 months ago and have been following an LP, 3x5 and deloading 10% when I fail to get 5+ reps. Body composition gains have been good but I feel my strength gains are sub par (130/205/265/300 for 5 reps). I'm reading pic rel, then Science and Practice of Strength Training just to give myself a better idea of how I could optimize my periodization etc. In my current program, due to the nature of the deloads I end up with each lift always at a different point of progression relative to my working max. So far Practical Programming seems to suggest that for a "heavy" day, every lift trained that day would be heavy, and vice versa. Only part way through though so idk.

Should probably add that I'm 6'2 204 lbs for context on the lifts.

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I want to add on that memory like discipline can be practiced. You could practice reading something you care nothing about and then see how much you remember later. It might feel off at first but it will get better with practice.

HAHA dude you dont look like you workout at all why are you worried about cutting or w/e like nigga just go lift some weights haha

How the fuck do none of these youtube fitness celebrities get acne?? People like Jeff Seid,Zyzz,Chestbrah,Jason Genova(who clearly doesnt properly use gear/ai, so i think his would be the worst) have almost flawless skin and yet clearly took roids. Yet I do a simple test e 400mg/wk cycle and my acne was ridiculous...

There is this huge itching on the left side of my upper lip for a little while now, do you think its herpes?

eat, continue to do weight training go easy on volume

If you're a total beginner, start simple. Stick with SS or SL until you have the form down and are lifting novice numbers. Once that happens, switch to GSLP and keep on it until plateauing on every lift twice. At that point you can switch to an intermediate program and start modifying it to target your weak points and building your body up.

cut and lift. at your height/weight you should have some muscle. If you've never lifted a weight before (you don't look like you have) stick to SS. Then do GSLP.

I've never found any reason to change programs for cutting. Reduce volume if you have to but it's not a requirement.

Honestly I would talk to a doc or physical therapist about the knee thing. i have a hard time believing you're just fucking and can't squat. For the time being look into leg press and hack squats along with other leg isolation machines.

Kind of sounds like chlamydia. You fuck anybody without a rubber recently?

Dude those are decent lifts for being a year in. Are you plateauing?

I'm just trying to understand why you aren't just following a standard intermediate routine.

I was under the impression you also have to take acne reducers

It also depends on your genetic makeup, everybody experiences side effects and their intensities differently.

do not ask medical questions on a taiwanese basket-weaving forum. See a doctor.

I've used that one before, but it's highly incomplete. I want one that has every exercise and muscle.

Ive run greyskull/SL in the past. My numbers went up but i never actually looked like i lift.
Is reddit ppl sufficient or something else?

They probably invest in skincare products since their livelihood is in front of the camera. That and/or they don’t film when they have visible acne

i'm following SS very closely based on the faq. Is it possible to do this well when I only have access to a smith machine? planet fatness is only gym nearby.
Only one I'm having trouble with form on smith machine is deadlift and power cleans. Can I replace these with a dumbbell alternate?

every muscle !!!!! Gotta feel the burn in my procerus

no.
buy a squat rack.

yeah dumbbells are better than smith machines hard to load very heavy. Is there really no other gyms in your area you may have to look into a crossfit 'box' just to access equipment

I mean I could go and look for it, but at the same time, do you not know how the protein works at all? It's quite simple actually and it makes sense.

When you starve your body of calories, your body looks for a way to create them. Carbs and fat can be simply taken from blood glucose, glycogen and fat storages, but not protein. It could just take protein from muscles, but if you consume more grams per kg of body weight than usual, your muscles don't have to be catabolized (or just insignificantly) if you do everything right.

That's why you need more protein on a cut, not because your muscles get "magically bigger" on a cut (which is nonsense).

is it a complete waste of time to lift with a smith machine? It still feels like my muscles are being worked pretty hard

Is jogging really fake and gay?
Is walking bad for you too?

incline db press seems to only develop my outer upper pec. when i flex my chest and feel with my hand i can feel a bump on the outer side but the inner side feels like it barely contracts at all, only when i really pull my arms into my serratus.
i know its a meme but are there any exercises or tips to focus more on the inner pecs?

BCAAfag here. I was just wondering if I could use them postworkout instead so I could save the calories for later in the day without wrecking my gains for days when I have a date.

>no, it's great, but it can interfere with your lifting so start low and slow and gradually add speed and volume, and generally not both at once
>no, it's great and probably won't interfere with your lifting

>not wanting to develop every muscle in order to have less weaknesses and be the ultimate human
Never gonna make it.

What brosplit routine should I run to for mass gain and shredded god body?

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It's not a waste of time, it's just not as good as free weights.

The smith machine is basically a barbell that's doing some of the work for you. Since the point of working out is to get stronger, it stands to reason you'll get stronger if you're doing more of the work.

Just been browsing the Jow Forums new years comic, but just wanted the context for the scalding hot gym shower meme.

Bruh you aren't going to instantly gain muscle in 4-5 months. It takes YEARS to obtain that look. All those instagram models and bodybuilders you look up to have either been doing it for 5+ years or roiding.

This is only the case for a large deficit (like 800+ calories). If you were eating 150g of protein on your bulk and continue to eat that much while on your cut, your protein intake is still a significant enough portion of your diet that it will not catabolize muscle.

The idea that you need to eat 1.5g/lb of protein on a cut is as ridiculous as the 1g/lb myth.

I would just make better dietary choices in the evening. Less work overall.

dry fasting something something.

I am a beginner. I am 92kg,1.88m. I want to start SS and I was wondering if doing DB equivalents for squats and deadlifts is going to make it much worse.