QTDDTOT: the old one's gonna blow edition

stop listening to people who are less fit/healthy than you

Start masturbating with your left hand.

yes but all smith machine variations suck balls compared to the master race free weight

USA! USA! USA!

it is what it is, my friend.

Home gym is expensive
You need a barbell, plates, a platform so you don’t fuck your floor up (DIY is the best option I have heard), a power cage, and a bench. If you want to do actual weightlifting (I.e. Olympic style, snatch and C&J), you’ll need bumper plates too.

nah, I feel bad for you
it's a crap situation to not be able to go to a doctor whenever you actually have a problem
praying for you bro

AxBxAXX BxAxBXX

Fuck the sticky routines. I want a hypertrophy novice routine. Thoughts?
Workout A

Squats
3 sets of 8-10 reps.

Bench Press
3 sets of 8-10 reps.

Rows
3 sets of 8-10 reps.

Triceps Press Downs
1 set of 10-12 reps.
Calf Raises
1-2 sets of 10-12 reps.

Workout B

Deadlifts
3 sets of 6-8 reps.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.

Overhead Shoulder Press
3 sets of 8-10 reps.

Biceps Curls
1 set of 10-12 reps.
Abs
1-2 sets of 10-12 reps.

If I want to train for hypertrophy but if I want to have some strenght gains toot, is it a good idea to hit a muscle group at the start of the training with lowerf rep ranges and continue the workout with high reps on the same muscle group? Or is there some better way? No SS or shit like that

What i've heard is that a home gym will pay off after 5 years. But you don't need to make a full one in one go.
You can get some dumbbells, or an adjustable set of am for a start. And a pull up bar. You can do calisthenics for a start.

How much is too much protein for a meal? My meals vary from 30g-70g of protein per meal and I only eat 4 meals a day. Should I force myself to eat another meal to split up the protein a bit? Does some of this protein get turned into fat? I know the 30g of protein thing is a bit of a meme but do we know a better an idea of what the upper limit actually is?

PHUL

Currently nocturnal because I love the calmness of the night. Just found a 24 hour gym in walking distance from my house that I plan to use to do some strength training. Will my sleep schedule inhibit my gains if I still get a good amount of sleep?

looks ok but i'd still rather have a mix of strength and hypertrophy for maximal gains
ivysaur 448 is a pretty good template for this but you'll have to probably drop the sets from 90% to 80-85% for the 4x8 stuff

How good/bad is it for a breakfast/midnight snack recipe?

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> 92kg BW
> 185kg squat
> 210 deadlift
> 95kg bench

I hate bench. how the fuck do I improve it?

more volume at lower %s than you're probably doing

I've been working at 8 or 10 reps at around 60%
that what you mean?

ok, maybe not
try lots of sets of 5 at ~70%

I’m a complete beginner,I’m 20% bf,80kg and 6 foot tall,this is what I eat ,can you guys make any improvements to what I eat based on portions or better foods to eat?I want to cut down bf

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also what diets do you recommend?is fasting recommended? and I also play basketball and football during the week

How to progress in curls?

Download myfitnesspal and count your calories every day, add long as you maintain a deficit you WILL lose weight, don't listen to bro science about 18 hours this or fasting that blah blah, caloric deficit>everything else

The sticky says not to load creatine, the packaging says to do so.

Wat do

don't neglect external rotation work

I've been on SS and Greyskull for the past 4 months. What program should I go on now? I've gained about 8 pounds since starting but it's really hard for me to put on weight and build muscle since I'm a lanklet (6'5/~171lbs). Any other tips would be welcome.

Swap out sachet oats for actual rolled oats, or steel cut oats. Add honey or something if you 'need' sweetness.

More protein. You gotta bump those numbers up, those are rookie numbers.

If you want to lose fat count calories and consume 500 less than you need to maintain your current weight. Simples.

I was told it was two grams of protein per pound of body weight and I put a little extra just because.How much oats do you recommend since i will usually add honey and 2 bananas and rarely nutella/peanut butter.I may try to cut out honey.

Also can anybody give me advice on how much carbs to eat,Sometimes 200g feels like too much and 150g feels like too little but i want to cut down carbs,should i just add more protein?

How long do you stay at the gym with ss.
Its around 1h30m for me.

Is that it?

Posted this in the previous one but didn't get any replies, lets try again.
I'm coming back from some major injuries (not lifting related) so i'm just starting to build up my compound lifts again. Bench pressing with some very low weights now but I run in to some similar problems now I had before my injuries: I feel very uneven in my bench press. I have got the feeling that I can retract my left scapula a bit further than the other one and/or that the right side of my upper back is thicker than the left side. I just have an uneven base on the bench. Like I said I had this problem before but because I was using havier weight it seemed to compress my upper back more. Although I remember it was clearly bugging me back then. I am contracting my scapulas as far as I can.
Does anybody have any tips for me? Thanks

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When should I aim to reach my summer weight? How much do you guys normally have to cut for summer?

Having gyno surgery soon so this will be the first summer in about 15 years I'll be able to participate in summer so I don't know some obvious stuff like when people start going to the beach/pools etc. I live in NC if that helps.

Cheat day today, what domino's pizza has the best macros for gains?

I just counted and it i would eat about 2k calories roughly,i feel like i would struggle to get that down to 1500 if my breakfast alone is like 700,most of my calories are from the chicken breast however i need the protein and i find it tough to eat all the vegetables and carbs without meat there

I've got a minor surgery coming up in August and I'll have to take 4 weeks off from lifting what can I do leading up to and during post surgery recovery to minimise my losses?

Been doing SS for about 2 months now and i'm wondering what's optimal bf% for gains? I'm sitting somewhere between 25-30% currently

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is mixing strenght and hypertrophy for the same muscle group in one session is counter-productive?

nah

I just got group fit certified. I need to update my workout attire, any good sources?

probably like an hour

back and chest acne. What can I do?

I'm skinnyfat and have been bulking for a couple of months now(17%bf now), a lot of people keep talking about Body Recomposition aka. bulking on training days and cutting on rest days, is it a scam or legit?

Currently on a bulk right now and I'm going to cut in the spring for baseball. Should i keep lifting during my cut or should I do cardio?

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Gym doesn't have farmer carry bars and the heaviest dumbbells are like 40, maybe 45 kilos. We do have a trap bar though, should I use that?
It won't really make a difference in the long run if you're starting out. Start incorporating isolations if you're close to your natty limit, but otherwise just keep to your compounds

Why the FUCK does my lower back hurt while doing bent over rows

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Can i do deadlifts as the first lift of the day?
I always feel too tired but the program tells me to do them last

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Big lifts should be done first, is there an explanation as to why this program wants you to do them first?

I'm doing reg park's begineer 5x5 right now
It's not specified, but in every article/infographic i see about it deads are listed last so i just did them that way

Depends on your goals. Whats does your program look like?

I want to start PHUL but I'm skeptical about some of the exercises. Namely leg curls and DB flies, which Jeff said to avoid and leg press which I remember triggering some back pain. Should I replace them with something else?

This, but for a lot of people an eating window helps them to adhere to their diet.

Hey goys, I signed up for a Planet Fitness membership yesterday to supplement my local, small gym I go to as well. Also I spend over $80/month on hair cuts and can get mine there, plus tan, etc. for $20/month. I'm thinking I go to Local Gym every morning for cardio and 3x5 bench/squat/diddles, then PF in the evenings for hypertrophy work and 6xInfinity Camel Toe Stares.

I'm currently on a cut, 5'11" 203lbs and 165/270/315/285 (I don't train legs nearly enough). How can I keep up with this volume of training while also keeping on my cut? I have a very difficult time tracking calories OUT and try to stay around 1700 a day.

Thanks fags

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Strength mostly with a small side of aesthetics
See here

Rate my new routine of bodyweight (newfaggie)
Push up (8 reps)
Crunches (20 reps)
Squats (20 reps)
Side plank left side (20 sec)
Side plank right side (20 sec)
Should i add any other exercise?

how the FUCK do I begin bulking as a beginner?

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Also 3 rounds

Are you over or under weight? Regardless, this seems like a good little routine to at least be active. If anything it'll keep you more limber than most, assuming you're American. Once you can reach it, do pushups at different angles (feet up, wide, diamond) for reps.

Underweight. Well, I guess isn't possible to build an abs with this routine then, right?
Anyway, cheers for the opinion.

My right knee when squating parallel or lower has my tendon or something on the back left side kinda slipping around. How do I stop this? Knees felt 100% fine until one day it just started feeling weird when just squating, no weight. I've been off it for 3 weeks and nothing.

Ya if your goal is to build abs then you should reach it with that, do it 2x a day for a month and see what happens! Take pics and compare. Le facepulls man has an app for abs that I highly rec, idk what it's called but search Athlean X abs of some shit and you'll find it. Best of luck bud.

Are Ab wheels a meme or will I get enough training for my core with compounds and planking/crunches?

how have your lifts progressed?

If you can plank for longer than 60 seconds, you need to move onto more intense core exercises.

Not even memeing you, Jeff from Athleanx has some pretty good stuff has great stuff.

If i've been lifting on and off for the last 3 years but havent really been consistant for more than a couple months at a time would i be considered a beginner or intermediate?

I've heard if you cut over a long period, it takes longer and you lose more muscle than if you straight fasted.

So if I just dirty bulk, then fast for however long it takes to get to 10%bf, will that work better?

I don't care if its a 12 day deathfast.

I'd appreciate some advice or input fellow /sig/ junkies.

I recently tested positive for both genital and oral herpes. The jury's out as to when I got either of them because I haven't been tested in years and have generally been trying to replicate a promiscuous chad lifestyle with some success. The good news is that I've never had any breakouts/symptoms so likely am part of the roughly 80% of the population whose immune system totally suppresses the virus (feel free to fact check me on this, but doc and google both say most people who have it are unaware/asymptomatic). Even if the virus were to become active, research tells me that from a health-standpoint it's at most an inconvenience unless you've got the hiv or some other immune suppression going on.

My question revolves more around its impact to my dating/social life.Clearly mental degeneracy (promiscuity) preceded physical degeneracy (herpes), but what is the path forward here? Does a self-respecting /sig/ poster confine himself to dating other infected individuals, thus sticking to a pool of people far more degenerate than the average populace, or should he find a wholesome waifu that he'll inevitably infect?

What would iron pill do?

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How do I reduce fat around my mid section and still stay thicc in the legs? Help me out Jow Forumsbros I know you want to. Posting Kinobooty because I wanna keep my booty.

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Lazy beginner

.Ab wheels are legit

BB or DB?

>bulking on training days and cutting on rest days
Broscience.

>4 weeks off
Losses will be negligible unless you're elite, obviously just be intelligent and do what you can do around the recovery.

Doesn't matter

Alternate DB hammer curls and e-z bar curls, got me out of a plateau

>but what is the path forward here?

Humility and chastity. Take responsibility for you actions.

Is 1/2/3/4 benchmark for reps or 1 rep max?

You can do farmer walks with DBs
Check symmetricstrength.com

Is it possible to get Jow Forums at home ? I have agoraphobia (currently working on fixing it) but I've always wanted to get fit. I had my mother get me multiple sets of dumbbells and a pull up bar. What do ?

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I never gave a shit about my hair till I started working out but don't know jackshit about haircuts. What style would you reccomend I ask for today?

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best brand/flavour of protein powder?

How long should you bulk as an ex-skeleton? Im rather tall and think about bulking to >205lbs
abs are still there at 193lbs or is bulking till abs are gone a meme?

Had a 3 day sugar binge after being on keto for awhile. What should I eat to help get back into keto? Should I just fast instead?

How can I incorporate using straps for my pulls while not neglecting my grip strength? Ia extra grip work necessary? I want to use straps since my grip can hold less than my back can pull.

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Is it really possible to plateau your gains doing "i have no idea what im doing" for a month, or is it impossible to make gains while losing weight even for a fattie? I've been trying to do SS, but can't get past 50kg squat, 30kg bench, 15kg OHP

I may get crucified for this but it is an arbitrary standard, plus if you reached it for 1rep you aren't actually that for from reaching 2rep,3rep etc
Pull-up bar is a great starting point, it's what got me into fit a few years back(can get a good core, arms and back workout just with that) Dumbbells can work depends on the weights and bench access
EU fag here
Been using bulkpowders unflavored pure whey, good price per proton imo.
Depends on your goals and your frame but 193 already seems like a good weight to me.

I've been thinking about moving to a new routine, previously been doing mostly just BB compounds 5x5 3per week.
check if this looks ok+ any advice
xBxCxDA

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*forgot to add that no improvement in 3 weeks

ask the fash cut

Of course lol, no question about it. You gotta get creative with your workouts, get some ideas from the internet.

i can only think of farmers walks and just hanging from the bar, since you probably lose strength to pull yourself up on chinups before losing your grip.

>lift, get sick gainz
>shoulder acne has flared up like crazy despite no roids
I'm taking differin for my face but bacne and shoulder acne seems to be something nobody deals with. Best I get is "rub head and shoulders on it" for the zinc but that only helps a very specific type of acne. Also, does this mean I'm high test?

Focus on getting enough protein, then focus on a slight deficit. Bulk/cut cycles are overrated for beginners without a specific goal in mind (powerlifting usually.)

If you are losing weight rapidly your lifts are going to go down, but relative strength + lean muscle mass will still go up assuming you are getting proper nutrition.

It's just a checkpoint on your road to making it so first you can make it your 1rm, then make it your training max.

Height?
Pic related (or just for an undercut)

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sure, but try to also get a bench. I started last june with training at home and am quite happy i did

Im 6'6''

Nah that's what I'm doing right now on GZCLP. I start with the heavy lift of the day then do everything else in sets of 8-12 to failure. Still making progress in both definition and strength.

What pillow do you guys recommend for a decent nights sleep? I recently changed pillows and I've been losing way too much sleep lately, and it's affecting my motivation to exercise, and my exercises in general.

At least ice it