Questions That Don't Deserve Their Own Thread. Old one dead.
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>Muscle Growth
>Basics of Diet
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How to stop being impatient? I just want fast results, to the point I’ve considered just crash dieting to skelly just to get cut faster. For some reason it makes me feel discouraged, I wish I could just lift and diet like a mindless drone until I one day see my body and realize oh shit I’ve transformed
meditate
if you want to gain muscle you have to also gain fat. There's no way around it. If you are going to leanbulk (half a pound per week) you better extend your deadline a bit. Soonest you'd gain 30 pounds on your physique would be 15 months from now. So I'd say it's impossible to achieve what you want, not even with steroids.
you definitely shouldn't be scraping your shins every time. Work on your form and try to not get as close with your feet. Also work on pushing up with your legs and knees during the initial pull so they're not sticking out as much.
You already know what you have to do, next step is to do it. We live in a society that's so reliant on instant-gratification in fast food, social media, telephones, tv, etc. When it comes to something that will take more than a couple days, we get impatient. All you have to do is look around at other people and realize they're all in the same boat you are.
Crash dieting = a crashed body. Stop focusing on the numbers and keep focusing on keeping your body and mind healthy.
Is buying eggs and only eating the whites wasteful?
yes when you can buy liquid egg whites
Eat your yolks, kid
How much do Roids actually shrink your dick?, i’d trade 30 lbs of muscle for 1 inch of my dick
What is this sorcery.
they don't shrink your dick, they shrink your balls. And you need to dig way deeper into research before you pin yourself. Roiding can be extremely dangerous and permanently fuck you up.
I "bounce" at the end of my squat. Is that normal? Should i pause?
Welcome to America, son. Eggs don't even come in sizes over a dozen in most of Europe.
Please elaborate.
This kind of sorcery.
At the end of the squat when my hams touch claves (or almost) i feel that my body from the knee up snaps back up like a rubber band. I cant explain it very well maybe i should video it.
What a time to be alive.
It's called a stretch reflex and it's totally normal unless you're specifically training paused squats. That being said, there's a big difference between a freefall drop where you lose all tension in your hamstrings and bounce in that way and keeping tension and having a stretch reflex at the bottom of a deep squat.
It's a really popular product, too. A lot of people make omelettes with them. Plus a lot of restaurants will use bulk containers of liquid egg white in place of actual eggs, especially if they're branded as a healthier place to eat.
That's to be expected if you're doing them right. When you go just below parallel, you're supposed to get some of that tension. It's useful as a queue to know you've hit depth and can push back up again.
Thanks. I might want to look into the free fall bit.
For my back and bi day should I get rid of doing curls at the end of my session and just do more sets of pull ups instead? I always feel dirty doing curls even if it is when I am winding down.
kinda depends on the rest of your routine
do chin-ups if you want to focus more on biceps while still hitting your back
i'm 89kg, 6'1 and i've punched numbers into MFP etc heaps and it comes out to 2500 cal to increase mass
I'm at the gym 4 times a week (mainly lifting, very limited cardio)
Does this seem pretty low to anyone else?
18% bodyfat
Are flat shoes (like converse all star) really better for squatting? I'm now squatting with running shoes (see pic)
I need a body weight routine.
Might seem kinda strange to ask this. But I need various bodyweight exercises. My goal is fat loss and strength training. Here is why I ask for some.
>Limited resources.
I own only one 30 lbs dumbbell, and a barbell with 85 lbs of plates. A bike that I can’t use due to winter weather, and only on the weekends. And a treadmill that doesn’t work. That is it. I know that I don’t need a dozen machines to do a routine. But I unfortunately don’t have enough weights to do the job correctly. Or even the equipment to do it properly. My “bench” is a single foot chair. Its also hard to set up a squat since I don’t have a place high enough to set it. Also, I want to go out to run, but can’t due to my schedule.
>Gym.
Due to my location and finances, I can’t go to the gym anymore. My best bet would be to make a home gym, but I can’t do that atm.
>Time
Mon- Friday, I have ~3-4 hours back at home. 99% of routines fall at 1 hour long. I want to be able to do something for 1 hour at most for 7 days. Its better than doing nothing. (Something else that I want to add is that I am able to do flag football with others every thursday. Thank god I can do something fun.)
Heres what I am/will be do during the time:
>Buy more weight plates
>Get proper bench/ squat rack. (Hopefully a hybrid).
>Buy kettle balls
>Buy more dumbbells
>Jump rope
>Punching bag
>If I can’t do none of the above, then I will invest my time into making the via concrete and other diy methods.
>Maybe have a biking machine instead of a treadmill. Since those seem to last more longer than treadmills. Plus I also really enjoy biking).
>Research on more body weight routines to probably make my own.
>Do keto (for a bit), 23 hour fasting, and extended fasting. (I have been fasting 18hrs for a few weeks, and 16hrs a few months ago).
So there it is. I really been feeling down at the fact that its been months since I properly worked out or even exercised. I want to be disciplined in a routine and not be halted by my current situation.
>The tl;dr of the situation is “I want to OldBoy it”.
Hopefully I can get back on my feet soon. Ps. Heres my stats:
Gender: Male
Height: 6’2”
Weight: ~216lbs
BMI: 28.00
BMR: 2,084 Calories/day
TDEE: Maximum Muscular Potential (MMP):
- 194 LBS at 5% body fat.
- 204 LBS at 10% body fat
- 213 LBS at 15% body fat.
the compression of the sole with running shoes makes them crap for squatting in so yes something with a flat/minimal sole or weightlifting shoes are going to be better
Im in the gym everyday with my friend who has us both on this routine he made. He said he has done enough research and has a shit ton of confidence that we can feasibly do thid all year long. He claims that technically we do have rest days, which are days we do strictly cardio (since its apparently okay to do cardio everyday) and days we do leg day. Is this okay? Every time I express concern a out not having a rest day, he gets defensive and impatient claiming hes done enough research with studying athletes and coaches and it honestly gets on my nerves a bit because of his unwillingness to consider he might be wrong.
Anyways, hes completely unwilling to move, but is this doable? Am I gonna fuck up and over train? If saturday is leg day and sunday is strictly cardio, are these considered rest days?
How much should I worry about the ""texting game"" if shit is going well in person? I've been seeing this girl over winter, we've been on a few dates and whenever we're together conversation's awesome, we're getting pretty physically intimate, etc. But when we're going about the average week apart, there's like an hour or more's space between replies to texts. I'm inclined to believe it's just because she's busy, we both work a lot when we're not at uni, but part of me's still insecure, especially since at this point I've experienced how much some other girls can text if they're mirin hard. Is there really such a thing as "bad texters" among girls like there are among a few of my bros?
Yes. Your shoes now are probably fine for lighter weights, but if you want to maximize proper form and really dig your heel and outer sole into the floor, you need flat shoes.
Same goes for deadlift and OHP, desu. That's why a lot of people lift in socks versus running shoes.
Thanks. Final question, are converse shoes a meme or are they actually good. Never had a pair.
it totally depends on the intensities
it's usually not a bad idea to have one rest day a week but it's not necessary if your routine is well-designed
Theyre low to mid intensity. Thanks
My right foot is noticeably more "sunk" than my left foot is, leading to my entire physique being imbalanced (my entire left side bigger than my right)
I want to start lifting weights, but I fear that lower body workouts would only fuck it up, so I might have to skip leg day until I can afford to get this problem checked.
What upper body workouts do I do to balance out my body for the meantime?
your foot is sunk?
can you explain more what the problem is?
then I don't really see a problem
try it and see but if you want a rest day, just take one and let him go alone - would that be a big issue?
Hey guys. I'm going to be out late and the only food I'll be able to eat is either McDonald's, Wendy's or A&W. I would cook but ill be out too late and need to sleep. Normally I eat 2 chicken breasts, a serving of basmati rice and a protein shake and IM the rest of the day. What can I get from those resturaunts that won't make me feel like shit and won't ruin my routine?
Hey pretty new to fitness and stuff and how does one actually 'cut'?
at least try to read the sticky
Leg day isn't a rest day, what the fuck kind of retard logic is that? Cardio on a rest day is fine, provided you're not doing HIIT or something that will really tax your muscles.
Not enough info. How many calories do you have left? Have you hit your macros left?
Cutting happens when calories in < calories out. Eat less calories than your TDEE.
I'm cutting so I have a black coffee in the morning for work and what I said in the post is what I eat when I get home. Low fat, High protein. Maybe around 1000 cals total in the day I started at 215lbs and am down to 190lbs
How do you deal with the hunger.
everytime i eat less i get super hungry later and would give in and would sometimes eat twice as more.
Could somebody please answer my question?
do more HIIT/cardio in general
not exactly rocket science
I'm the post above you not him, it takes getting used to. I eat OMAD (One meal a day). Minimize sugar is my best advice, because that's the shit that makes you have cravings. Eat clean and have some damn willpower and you can do it.
>T. Went from eating entire bags of Doritos, soda and 2 fast food almost daily to rice and chicken once a day
What should I do about hip pain? Only one of my hips hurts right now. I can still get around but there's some discomfort and reduced mobility (ex: can't bring knee to my chest due to hip pain) I've read about RICE and for certain conditions they recommend ice then heat.
Pls advise. This is really messing up my routine.
Also drink a lot of water. Itll make you feel full and it's Fucking great for you.
asking again,
How do I get my biceps bigger?
I tried isolated exercises, hammer curls, close grip pull ups, etc and i'm stuck 35cm since 4kg ago
pic related, it's my feet
it's not exactly obvious from this angle, but my right foot is sunk inwards, around the encircled area. That affected everything from my posture, walking, and even the proportions of my body
more volume
weighted chin ups
not sure what to suggest, dude, I can't see anything different from the pic
have you spoken to a medical professional?
You probably have flat feet, try getting some orthopedic insoles.
Bodyweight squats with a rubber band around your legs. Arch support insoles for shoes.
Good shoes.
Hurt my lower back lifting last week. How do I speed up the healing process to get back in the gym by last this week/early next week? So far I've just been doing some light stretching and using ice on the area in addition to taking some time off from lifting.
A member of my family is trying out one of those weight loss subscription meal plan deals, but the scale they sent her is demonstrably off when measuring weight. Tried putting a few dumbbells on it and it started to underweigh by 5lbs at about 80lbs and increased to about 10lbs at 110lbs of weight.
Is this a common thing? Is her scale just busted or is the weight loss company scamming her?
It's one of those digital scales that links to an online profile, haven't tested it with the accounts synced to see if that corrects the scale somehow.
Also yes, the scale has been tared.
a closer look at my feet in a neutral position, hopefully the problem could be visible. i can't afford medical help at the moment, but i want to take advantage of the nearby gym my friend has free access to (he already vouched for me)
would they get in the way in lifting (squats, etc)
You got that elephantitis nigger
How bad is swimming really if its in a chlorified pool
depends what the problem is
sounds like you're already doing what you can
It's not. Just use shampoo that removes chlorine to prevent your hair drying out.
what do you suggest i do with that, then
wish I could help, bro, but again I can't see the problem :( looks the same to me
is this definitely the issue and not another postural problem?
I have no idea what the fuck that is but just get orthopedic soles in your shoes and u should be aight
lifted consistently for two years in school, graduated and got a construction job that made me too tired to hit the gym so I lost almost all my gains over a 6 month period.
I started on SL5x5 and was on a PHUL by the end of it.
Getting back into a gym routine now, is it better to get back on SL5x5 for a bit to regain the lost strength or continue oh PHUL or something else entirely?
currently running a power/hypertrophy 2 day split kinda thing so its ABxABxx, i can post the whole thing if needed
Should I worry for onions oil?. There's this cheap, dalecious tuna that comes in onions oil. Should I stop buying it?
People of both sexes are all over the place when it comes to texting frequency. Some regularly reply within an hour, some always wait a day or more. I’ve never found it to correspond closely to interest level. Best thing is to just keep to your own natural pace — and try never to send a bunch of texts in a row unless it’s a special case.
Doing this fucking routine (nSuns) is really making me start to hate deadlifts & squats. Dropped squats for front squats which are at 215 lbs. right now.
Am I going to learn to love them or is this just going to get worse
Thanks for the advice bro, I won't worry about it and stick to my usual pace.
After which episode of dbz do I start getting gains even when i'm not training?
do barbell pullovers work lats?
the only thing i feel is shoulder pain.
Are there any studies that show soi DOES lower test or increase estrogen?
I'm 71kg (156lbs), 183cm (6ft) and new to lifting. Approximately how much lean mass could I put on in about 6 months if I do decently well. I just want to know what to expect or aim for.
>don't mix carbs with fat to break a fast
Can someone explain this to me in more detail? My turkey has a small amount of carbs and fat, can I not break the fast with it at all? Or does it just mean don't mix food that has a high amount of carbs with food that has a high amount of fat? Is it ok to eat them after breaking the fast?
if you're untrained then maybe ~1kg/month
I've only ever popped my shoulder out doing this how does that not happen for people why not just stiff arm cable pull downs...
Assuming you mean s . o . y and just got wordfiltered (Thanks for ruining a word that's genuinely useful for nutritional discussion, guys!), then no. There's nothing to worry about unless you have an allergy to the bean itself. It won't have any negative effect. If anything, you might get a bit of extra protein out of it that you won't get in other oils.
Should I be concerned if I can't curl a lot? I'm about in the 1k club range but I can only curl 35lb DBs for 3x5..seems disproportionate or no?
I'm a new lifter and I was promised noob gains but I am having an impossible time building strength.
I can only bench press 127.5 for 3 sets of 5.
If I go to the next highest available weight (133) I can only do one set of 5, then I go down to 4 reps and then finally 3.
I do this every bench press session but I never get any stronger and it never gets any easier. What am I supposed to do
do more volume
lower the weight and add more reps
3x5 for isolations doesn't really make sense
how much are you resting between sets? what's your diet like? what's your routine like?
Will doing romanian deadlifts help me out if I've been having lots of trouble getting proper form on standard deadlifts? Specifically when it comes rounding lower back.
I rest about 5 minutes between sets.
My diet is mostly ground beef, vegetables, milk, greek yogurt, cheese, and blue berries.
Right now my routine is only the bench press. I wanted to see progression before I added more movements.
I do a warm up set of 5 with just the bar, a warm up set of 5 with 90 lbs. Then I do 3 sets of 5 with 127.5. Then I do a set of 5 with 133, a set of 4, then 3.
I can do 5 reps of 127.5 very easily but the 133 gets difficult.
I do it every other day.
Is scotman /ourguy/?
- permabulking
- know how to fight
- high test
- hunter eyes
- balding
- natty
- literally calls jack a basedboy
not addressing the issue of doing only bench press and nothing else, have you tried warming up and going straight into 60kg rather than the 57.5 sets?
honestly, I'd be surprised if you can do all that and not do 60kg for 3x5
if you're eating enough and resting enough, then it's probably going to be more helpful to add more volume (maybe 2x8 at ~80% of your 5RM) but I kinda doubt it's a legitimate stall so this probably isn't necessary
>don't fit in with normies
>don't fit in with the weird anime people on discord either
>haven't lifted yet this week
should I kms
>not addressing the issue of doing only bench press and nothing else, have you tried warming up and going straight into 60kg rather than the 57.5 sets?
Yeah that's what I originally tried doing but I kept failing to do sets of 5 so I dropped back down.
Maybe all I need is more time. It just feels frustrating to be stuck at such a low weight.
no
Newbie on stronglifts here, 3 months in.
Should I get a foam roll? If so, when to roll?
Last session I squatted 80 kg/160 lbs, since work set #1 I felt this pressure-not-quite-pain in my lower back, that was kind of gone next day.
What could be causing this? How to avoid it? AFAIK, Ihave proper form, but I'll try to record myself today. Going to add hanging knee raises and planks to my routine as precaution. How to progress with those exercises?
Appreciated.
No. There's this app, Meetup, give it a try. If there are active groups in this 3rd world hole I'm guessing you'll have luck wherever you are :)
What do I do about pic related?
I don’t currently do DL, squat or ab exercises, need to fill in the black area or I will become a fucking trap
Look up agile 8 v2 and walk. As for a foam roller it’s not a terrible investment but not absolutely needed either
Do the exercises you don’t do. Do and squat will give a good base for weighted ab training.
Thanks, I’ll give it a try
Would oblique exercises target this area too?
yes, they'll help strengthen your lower back. but ultimately to get good deadlift form just practice deadlift
Gains seemed to come on slow for me but now a year later it seems like I got over some kind of plateau and I can tell I’m making gains. Is it an optical illusion or is there a science to it? Really weird.
I've always done abcXabcX and it has yielded good results but I don't want to workout three days in a row anymore. I now want to do a full body routine 4 times a week. My main issue is that I feel like it is a lot to do in one session. Example being...
DB Inc Bench 3x5
One Arm Cable Flies 3x10
Weighted Chin ups 3x5
T-Bar Row 3x10
Standing OHP 3x5
Lateral Raises 3x10
Rear Delt 3x10
Squat 3x3
Leg Press 6x10
Calf Raises 3x10
Dip Machine 5x10 Superset with Hammer Curls 5x5
Overhead Cable Extension 3x10 Superset with Curls 3x10
Forearm Roller 3x2 (forward/backwards 2x)
And that just feels like a SHIT ton to do per workout. I'm going to be in the gym for at least 2 hours. The only exercises that actually take a decent amount of rest time is the DB Bench, Chin ups and Squats. The rest I can usually get away with a minute rest time.
so what's your question?
that would be a stupid amount to do 4 times a week
My muscles don't hurt after exercise, does that mean I'm not training hard enough?
Detail: 39 yo fatass, been lifting for 11 weeks. I do a 'ramp up' and then one set of 10-15 reps for each exercise, but multiple exercises hitting the same area in each session. Usually do about a dozen different exercises over the course of around 2 hours each day, six days a week. I stretch before and after each set. I feel tired at the end of each working set, usually take it to technical failure, but don't push my body to really unpleasant levels of exertion. Making slow but steady gains. Natty, but taking creatine and various supplements.
I don't seem to feel any 'pump' in my muscles when I'm working out, a bit of a rush and trembling when I finish a set, take a couple of minutes to recover and then don't really feel anything after that. I'm tired when I leave the gym, but not exhausted. I have no DOMS or soreness at all. Had a bit of back pain when I started lifting, but sorting out my form and taking it slow, squatting for more reps and less weight seems to have fixed that.
Am I just being a pussy who isn't pushing himself hard enough, or is this a sign that I'm being sensible and avoiding risk of injury?
Just get something that fits your calories and your macros. Really not a huge deal.
Green tea, water, high protein, lots of vegetables. Broccoli is like 35 cal for a whole cup. If you don't cook it it takes forever to eat and just sits in your stomach. I like making a broccoli slaw to keep in the fridge and then I'll just dump out like two or three cups onto my plate.
Do cold showers after working out actually make a difference? What about taking a moderately warm showers than the last minute with only cold water?
The question is this even viable? I'll give it a try for a week and see if I can even add weight with this routine.
Im not the other guy but that looks like a fuck ton to do in one workout for 4x a week. But what the fuck do we know? Try it and see if it grabs you by the balls.