QTDDTOT

Last one died.

Question for guys who followed SL5x5 progression scheme, do you remember at which weight you plateaued and went from 5x5 to 3x5?

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Other urls found in this thread:

breakingmuscle.com/fitness/use-high-frequency-bodybuilding-to-avoid-junk-volume
youtube.com/watch?v=73htR_-B-HI
youtube.com/watch?v=kwKcayYkyAc
twitter.com/SFWRedditVideos

I'm thinking of implementing the core ideas of texas method into a 4 day PHUL type work. On power days you would test your 1RM then do the 5x5 volume work. You then have 2 days for hypertrophy work. Is this a good idea?
Sample routine:

>Upper Power
Bench 5rm
OHP 5rm
Chin ups 5rm
5x5 bench 80-90% of 5rm
5x5 ohp 80-90 of 5rm
5x5 chin ups 80-90% of 5rm

>Lower power
Deadlift 5rm
Squat 5rm
Squat 5x5 80-90% of 5rm

>Upper hypertrophy
TBD
>Lower hypertrophy
TBD

if i lift more will women love me

routine literally doesn't matter

Can I stop using creatine for couple of days and resume as usual. Also should I skip the loading phase and do 5g on a rest day and 10 on gym day because a study from pubmed said loading is a meme t. retard

How do I come down from caffeine. Im high af srs. Need to down one more meal and go to bed bcuz i gonna train tomorrow morning.

I get sharp pain on the outside of my knee when running. It hurts like crazy after 1 mile. What gives?

Also I had 3dates lined up this weekend all flaked immediately after I broke nofap cuz I was proud of myself. What gives?

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>5g on a rest day and 10 on gym day
creatine is not a preworkout and does not have instant effects like you seem to think, taking more on a gym day will do nothing
just take 5g every day

Femboy body routine?
Want a flat tommy
A marked but small chest
A big round ass
And some quads

enjoy your mark rippleto containment thread

Drink enough water to flush it out. Smoke some weed, drink some booze, take some melatonin or valerian or chamomile.

Half life’s about 6 hours so depending on when you took it you could be up for a few hours more.

Doing both the main power and volume work on the same day is going to suck.
Maybe try something like pic related where it's more balanced and add a few more sets of hypertrophy stuff at the end of each day if you want to do something TM style.
I wouldn't say the "core ideas" of TM are putting 5RM and 5x5 on the same day.

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so i have enough free time and the drive to lift for 6 hours a day 7 days a week.
obviously this is retarded and would be counter intuitive, but how would i go about structuring my routine around spending as much time in the gym as possible?
right now i do 4-6 hours 4 times a week and just drop the weight by 5% every time i hit failure, the DOMS hits pretty hard for 2 days and i'm wondering if i'm overtraining to the point that i'm killing gains

Can I use 2.5 lb wrist weights if I want to progress 5 lbs. per week on DB exercises?

Shit. Cant even concentrate on anything rn. Been taking a shit load of caffeine the whole week though. Hope that helps my body to break It down faster.

sounds retarded
read this: breakingmuscle.com/fitness/use-high-frequency-bodybuilding-to-avoid-junk-volume

yes why couldn't you?

I can do 15 strict dead hang pull ups. First set. The second set i can barely do 8, third is like 4 (I do negatives so I do like 8 reps total)

Why? I eat enough since im gaining weight like crazy. I sleep enough too. Other exercises are fine.

try resting more between sets
>third is like 4 (I do negatives so I do like 8 reps total)
what does this mean?

Does 10% bodyfat ultimately mean one has visible abs, or is it only in the case where one has trained abs?
I've got from several online bodyfat calculators that i'm around 10% however, i definetly recognize myself as 15% or 20 from pic related and i have grabbable excess fat/rolls on my waist (i'm 155lbs at 6'1)
Should i start cutting until i lose the excess fat?
i've read the sticky, however i'm skeptical what actually is my bodyfat%

post a picture

>pic related

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this picture is so stupid and assumes you have muscle mass, which it sounds like you don't
anyway, 155 at 6'1 is light so you should probably start lifting and eating - I doubt you can be appreciably fat at that height/weight unless you have absolutely no muscle

I started PPL 4 months ago, for further info

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I'm thinking of switching up routines a big, last 6 months I've been on a modified SS to get into lifting real weight and working on my form, but my main focus isn't exactly aligned with the purpose of SS and I've been checking around for alternatives.

My problem is I don't have near enough experience to understand what's good for me and what isn't. I know for the most part how each workout fits together, and I've learned a lot from SS, but in the end I really can't judge which routine might be better for me or not. How should I go about parsing information like this? Is there any way to build an understanding so I can make a routine in line what what I want from lifting? Any help is appreciated

A lot of the "infographics" on bodyfat tend to show ripped bodies, but i'm just really skeptical on the online calculators
they said i'm 7%
>muscle mass, which it sounds like you don't
this is probably the most accurate explanation, considering i've been lifting for 4 months, and i'm just being impatient for results

read as much as you can, realize that hardly anyone knows what they're talking about since the science on the whole muscle building subject is rather limited, blindly pick a routine and shill it anywhere and everywhere and tell everyone else their routine is shit

use calipers to measure skin folds, online caclulators are only accurate for fat people

spend 20 bucks on a body fat measuring device

ive been doing "frequency method" from greyskull, current doing 6x20 pushups throughout the day.

does it have anything bad for joints, shoulders etc? i was thinking if i added a pull move itd be neutralized?

pretty sure it's recommended to pair them with frequency pull/chin ups or something like band pull aparts

What does it mean when user says 1/2/3/4?

are there any other home bodyweight exercise other than pullups? im waiting for my next payment for a pullup bar.

could try some inverted rows from a table

yeah just realized im a dumb fuck, ill just use the fire escape ladders. thanks for the suggestion tho seeing people do it with a bar somehow made me realize it

stay safe, user

what should i order for dinner
my body is sore all over from lifting for the first time in months

are there any halfway decent fitness/weightlifting magazines that aren't just filled with attention grabbing bioscience?

hard mode: somewhat easy to obtain in leafland

Since there is no /sqt/ up. Why does drinking coke make my mood go up so much? Am I too low on sugar? I don't wanna ruin my teeth or guts, so how do I replace it? I never use sugar otherwise because I thought it bad.

is 2 litres of water a day enough?

It might be the caffeine. Do you drink any other caffeine sources?

1 plate OHP, 2 plates Bench, 3 plates Squat, 4 plates Deadlift. A common strength goal for rookie lifters. I'm aiming to hit mine within the next few months, myself. I'm really close on the 1, only about 5-10 lbs short on a 3x5 (so I could probably push it for 1 rep as I am now), and my bench has been increasing steadily, so at least those two should hit fairly soon. Squat and DL will take a bit longer as I'm also trying to protect my lower back which has been injured for a while.

how much calories a day for a 110lbs male trying to bulk up?

How many percent should I lower the weight if I've taken a two month break? Lots of laziness and alcohol for most of that time.

maybe, are you still thirsty?

Got weekly study sessions with a qt gril from class. Kind of distracting but also kind of motivating.

How bad of a fuckup would it be to start dating her?

Also, is overtraining real? As long as I'm not getting rhabdo or something, I should be ok, right?

What's a good meal planner/calorie tracker that can be accessed from PC?

Overtraining is real. You shouldn't be training so hard that you're dropping reps or feeling over-fatigued on your next workout, literally pissing gains away. Your muscles can't hit a higher state of fatigue to adapt to if they're already in a fatigued state.

At 110 lbs you need to just eat some fucking food and worry less about the math.
Check the sticky if you really want the math, but please eat some damn food.

Start with an unload cycle and just warm up by sets of 10 or more lbs until you hit a work set, and start from there on the next workout.

So I'm having testicle denervation surgery done this month. I was a bit too spooked at the doctor's to ask any questions about it. Can any medfags (or, god forbid, someone else who had this surgery) chime in on what to expect after recovery? There probably is little to no risk of inguinal hernia with the procedure, right? After all stitches or whatever heal I should be able to lift like normal?

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Today when i went to do bench the weight id normally do for warmup sets killed me. Like my usual light warmup felt like it was doing heavy ass weight. Any causes for this bros? I was busy at work so didnt really lift for a week but that shouldnt have messed me up this bad

I'm entering the cutting phase pretty fucking soon and I've been doing a bro split for over a year now. I've made good gains but it's just not frequent enough. Do you think doing a total body workout (squats, bench, deadlift, OHP) monday, wednesday, friday with more isolation focused lifts (bicep curls, pull downs, shoulder raises) on tuesday and Thursday with cardio as well is viable?

Yes actually. I stalled at 195 bench press and regressed to 190. Moved on to 3x5 and got 205 within 2 weeks for my working sets.

(stupid) question about SL5x5: I barely started and today I could do my OHP for 5,4,4,5,4 reps. So am I supposed to do the same weight the next workout until i manage 5x5 and then put more weight on?

And how am i supposed to carry on bench pressing without spotting? The workout 2 days ago I failed the last rep and was lucky I could drop the weights. Today I managed 5x5, but I am scared doing more weight, because it will definitely end in failing reps (I can't estimate well wether I am able to finish a set or not)

No, not at all.

1) yeah you're supposed to do the weight before you failed and do that again and then try for heavier later or next time and repeat till you can get past the origional fail weight.
2) get a spotter, i used to lift at home gym and i didnt do weights i thought i couldnt fail at and then after failing a bench press and busting my lip from the bar smacking me i realized how important a spotter is. Lift safe brother so you can continue lifting

Any advice on how to break cardio barriers?
i go to a class based weight training gym with my friends sometimes and while everyone there is doing cheat/half reps because it's supposed to be competitive, they go fast.
I want to beat them doing perfect form, but my cardio game is shit.
i added a mile run after all my workouts ( 7 days a week in addition to the ab portion that is basically cardio) , but when i go to do shit like burpees with perfect form, while everyone else is just flopping their bodies on the ground, i fall behind.
any advice on how to get better endurance?

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Outside of the NoFap dogma, what's the "appropiate" ammount of times one is to masturbate a week?

I just can't not do it, hoping limiting It would work better for me.

2x a week, imagination only.

What else besides squats do I need for a nice ass

Bump. Tell me wat to do fits.

Zero.
Stop watching porn, sexual material, and go out and do something constructive.
If you need to smash then get a gf, a fuckbuddy, or a whore.
Don't touch your dick for pseudo-pleasure ever.

Approximately how big do you have to be to use the gym's punching bags without looking like a fucking retard?

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you don't need to be big you need to know how to box if you don't want to look stupid

What kind of equipment should I be looking for if I want an outdoor home gym? I want to keep the rack, barbell, bench and weight stuff on my back porch.

squat. fixed my buttwink, but on my last couple reps after i hit bottom and start to drive back up, my shoulders don't rise at the same rate as my hips. in other words, my back angle ends up slightly more horizontal than it was on the way down and i end up good morning-ing the weight a little bit.
its not a huge problem, but there is definitely a weakness somewhere, would it be my lower back or my glutes or what do you think, and what do i do to fix it?

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Anyone here do pin pause bench? How does it compare to floor bench press?

Should I be pin pressing higher than my max bench?

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_____ ___ _____

Overtraining is super real. I made a boneheaded move of reducing a rest day during the week after Christmas in order to re-adjust my schedule after having it thrown off a bit with Christmas travel, and it totally fucked one of my squat and deadlift days. I couldn't even move my workset of the deadlift and I failed during the second set of squats. I knew I was under-rested, called it early that day after doing some easier stuff, came back the next time and lifted no problem.

Also, here's some Jeff:

youtube.com/watch?v=73htR_-B-HI

And some bonus Alan:

youtube.com/watch?v=kwKcayYkyAc

MODS MODS MODS

NO PORNOGRAPHY ALOUD ON Jow Forums

MODS MODS MODS

NO BUM EATING ALOUD ON Jow Forums

MODS MODS MODS

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Want to make a home gym but can't use a rack. I also am starting bjj and boxing soon.

Here are my home gym options
>adjustable bench and adjustable dumbbells
OR
>pull up bar, olympic rings and kettle bells

The second sounds more appealing but will it be much less effective for muscle building then the first option?

pornography is allowed on fit, two days ago there was a thread which stayed for almost a day with a trap webm showing her dick

Protip: without a proper rack you can't effectively home gym
Dumbbells are not a suitable replacement for barbell exercises - dumbbells are less consistent due to the freer range of motion compared to a bar, which makes them good for changing up when your gains plateau but bad for steady gains.

If you're dead set though the first option is better. You can do pullups on a tree.

You been skipping OHP day boy?

It seems like out of the two, the second option has much more functional strength for what I want to do user.

Is the first option that much better for building mass?

no, but i do them on my knees. is that bad?

Seems like you're not getting optimal back muscle development which is usually down to the OHP on a Big 4 Lifts routine. I don't know what the fuck a kneeling OHP is supposed to be.

Are you brand new to exercising? Barbell exercises are the standard for your noob gains period since they work your core muscles best. Kettlebells are no better or worse than dumbbells, just different. Rings for doing dips and etc are a noob trap, you're very likely to hurt yourself and bodyweight exercises can be done without equipment. Pullups can be done anywhere.
Dumbbells and a bench at least allow you to approximate barbell exercises to build your core strength, but it's sub-optimal. It's also more dangerous, since getting form correct every time on increasingly heavy one-handed weights is a huge gamble.
If you're just trying to home gym until you start going to a real gym, dumbbells and a flat bench is all you need, at that point you're basically doing unloaded barbell exercises.

You're killing your OHP gains by removing the strongest section of your core muscles from the lockout and only lifting what your upper back muscles can press. Your shoulder and upper back muscles are suffering as a result - so your glutes and legs can support much heavier weights than your upper back, hence the bend on squats.

my ceiling is too low to do them standing up

ive lifted for 2 years or so but my numbers are bad from losing weight the entire time

i can do around 65 4x10 maybe better for DB chest press at 160lbs

>i can do around 65 4x10 maybe better for DB chest press at 160lbs
U fuckin wot m8

65lbs 4 sets 10 reps
if i pushed myself maybe 80 3x5

That webm is SFW. It doesn't even show an asshole.

Oh fuck I was reading that backwards lmao.
Yeah try to push for a 3x5 work set on bench and add weight each workout to whatever degree you can sustain.

Fuck kneeling, setup something to sit on.

1. Make sure you have the right kind of shoes re: motion control vs. neutral vs. support. If you're not 100% sure, go to a running specialty store and have your gait analyzed, and be sure to tell them about your problem.
2. Run on soft surfaces whenever possible, whether that means wooded trails, rubber tracks, in the grass by the sidewalk, in the grassy ditch/shoulder in places where there is no sidewalk. Asphalt is marginally better than concrete, and all of the above are much better than asphalt.
3. Make sure your form isn't majorly messed up. You should be landing with a more or less level foot, directly under or slightly ahead of your center of gravity. Slight tilt forward or backward or even side-to-side may result from physiological eccentricities, but neutrality should be your goal.
Shorter, more frequent strides are less impactful than longer, less frequent strides. When they demolish a large building, they time the explosives so that the whole building doesn't hit the ground at once, but rather a series of small collapses. This minimizes the seismic effect and noise pollution. Same concept applies here. To achieve this, visualize your feet as pedals going around in circles instead of pogo sticks. Strive to bounce as little as possible. This is of speed/efficiency importance as well as injury prevention because all that up-and-down work is a waste when it could be conserved and channeled into forward work.
Also stop seeking casual sex. See above passage on wasted work.
i hope that helps.

specificity. aerobic capacity is the primary bottleneck for endurance performance when considering your biggest and strongest muscles, i.e. your legs, and you get a considerable cross-training benefit from other forms of cardio such as swimming, rowing, etc. But when it comes to arms and core, you should focus on doing the particular movements that you're training for, with no added weight, in 3-5 sets till failure with ample rest in between (give your heart time to settle back to ~120-130bpm, but not lower).
Also it seems kind of futile to try to keep up with your friends if they're cheating the form and you're being strict, unless you really think you're head and shoulders fitter than they are. but it reminds me of those summer camp relay races where you had to spin with your head on a bat 10 times, and once one team started cheating, everybody else did it too rather than fall behind. what i'm saying is, if they're in on this competition and this isn't just a private goal of yours, they can always outpace you by just shitting up the form another degree. anyway good luck man

Sven?

Why are beagles the best dogs and their owners all high test chads?

Can I really use pic related to do dips at home?

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my sister owns beagles her name isn't Chad

am I going to develop imbalances by only doing a couple isolation lifts? for example if I only have time for like one per workout so I alternate biceps/triceps and neglect my delts will that become an issue?

Pull-ups gas you, dude. This is normal. You need more rest between sets. For me pull-ups have always been like that. Tip one is stop going to failure every set. See if you can hit three sets of ten instead.

What's the primary muscle for deadlifts for the initial getting if off the floor and first few inches?

Quads? Glutes?

Because I really need to strengthen the fuck out of that, seems like a major weak point.

Are detoxes a meme? Im talking about detox pills/teas which are basically just laxatives.

It sure is, Michael.

I just got on a PPL program I switched up a bit for the sake of me being a homegymfag

>Spent the first 8 months on 5x5, how long before I start seeing some aesthetic gains? I'm two weeks in and I'm so used to regular numeric progression that now I"m worried after a month or so I'm going to feel really discouraged.
>Some days I feel like I still have some energy left in the tank/not sore, but when I threw in an extra set or two into my total work volume, I have a bit of DOMS. Is that a sign I should bump most of my sets of 3's up to sets of 4's?
>Should I increase sets from 3's to 4's for my leg day? Or go 15-20 reps for legs instead?
>How much of a priority is weight progression in aesthetic gains? Or am I still gaining as long as I'm feeling the muscle damage?

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Should I stop eating these waffles? I think they have too much sugar.

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Too much sugar for what? You diabetic? If it doesn't put you over your calorie limit and you're not diabetic who cares. The only issue would be if eating this means you're cutting your macros short.