the old one is pretty high so i figured i’d make a new
how long does Jow Forums estimate it would take to lose 10 lbs of fat without significant muscle loss? i’m currently 165 at around 15% body fat, probably slightly less cause i have abs showing. i’m wondering how long i should plan my cut to be
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>Most knowledgeable person on Jow Forums, King of the Tards, signing in to answer all your stupid questions for the next 30 minutes.
How long have you been strength training? What are your stats. Without this information I'd say anywhere between 5-12 weeks.
i’ve been lifting for about 2.5 years. my lifts are 1.5, 2.5, 3,4. i train for aesthetics so as long as i don’t lose too much mass i don’t care. i’m 5’11, 165 trying to get to around 150-155
May I get some feedback on my upper lower split? Keep in mind I'm trying to make do with the equipment I have in my home gym (I don't have a barbell rack)
Upper:
>Dumbbell bench press 3x8-12
>Barbell row 3x5
>Overhead press 3x5
>Lat pulldown 3x10
>Tricep pushdown 3x10
>Curls 3x10
Lower
>Bulgarian split squat 3x8-12
>Leg curl 3x10
>Calf raise 5x12
>Vertical leg raise 3x15-20
How do I fix my wide hips? 5”10 155 lbs. Or should I just embrace them and become a trap?
Lift for yourself. You know how you want to look and how strong you want to become. 4chin cant answer this for you. If you want to be leaner, lose weight. If you want to be stronger and bigger, gain/maintain weight.
1-1,5 pound per week is managable at your current level if your diet, training and sleep is on point. You're kind of strong for your height/weight, and you're already lean, so you will lose muscle. In the long run it doesn't really matter. You can easily adjust and/or make up for any mistakes you make along the way. Everything that you lose will come back quickly anyway. The question becomes wether you lose weight faster and lose muscle, but reach you bodyfat goal earlier and therefore have more time to gain back whatever muscle you lost VS you lose slowly and keep as much muscle as possible. This is majoring in the minors though, and come 10 weeks from now your result will be the same no matter wich path you chose.
How long have you been training? What are your stats? What equipment do you have access to?
Your legs will be underdeveloped. Do deadlifts and hack squats. Its an ok routine for a upper/lower, but in general upper/lower is shit tier and I wouldnt do them.
No one cares. Theres nothing you can do about it. Just train. Or become a trap. If you want to fight inevitability focus on delts and lats.
Doing a full body routine for the last few months but don't feel like my glutes and abs have been getting hit as much as the rest of my body. My ass is for sure getting left behind and looks like a plank still. What are some good supplement exercises that will target my glutes that I can incorporate in to my routine?
I'm I'm a newb. I have adjustable dumbbells, barbell + plates (but no rack), EZ curl bar, power tower, and a multi-function machine for pulldowns, pushdowns, leg curls, and calf raises (pic related).
Go full fridgemode
I pulled lmao 5pl8 a week ago i've had DOMS in my back ever since bros how do i get rid of this shit already?
i've foam rolled, bathed in epsom salts, lacrosse ball, static stretching, all that shit.
Sounds like someone just took a trip to snap city.
Is there any amount of exercise I should be doing to make sure I’m hitting my TDEE? I feel like my BMR is probably more accurate because aside from benching and doing pull ups 3 days a week I’m almost completely sedentary
What are some good Tricep/Bicep compounds ?
No chest/delt shit
no fuckface i'm just sore there's no snap action. i just wanna speed up the process.
Push ups
Handstand push ups
Pull ups
Chin ups
Btw I’m 5’10, 18 years old and 180lbs
what does Jow Forums think of leg raises
good balance exercises for someone rehabbing knee injuries
is it safe to do arms+chest and then shoulders+back every other day, can’t do legs aside from light calisthenics due to injuries
is it safe to do pullups+chins everyday
any way to make dips harder, i do them on my trashy coffee table for reference
I had gyno surgery today. What lie can I tell to my classmates for why I had surgery on my chest/am wearing a bulky dressing?
I'm currently on a 2000kcal deficit from a 2500 maintenance, if I cut until I'm at a desirable bf can I maintain the weight off permanently if I eat at a maintenance?
Bulking seems to be a meme, why can't I just drop down to 12% and then grow slowly without gaining any fat?
Tell them you had breast cancer removed
My face gets numb during my HIIT sprint routine everytime. Right now I have pins and needles in my feet too. I've lived a rather sedentary lifestyle in the past 8 years but I've never been more than 30 pounds overweight. I am on Keto and OMAD as well right now and try to eat before exercise. I guess my question is should I go to the doctor? I've tried going a little bit easier on myself but HIIT is such a rush after I don't want to stop anytime soon. gotta cut fast yo.
Im going to asume you're already doing squats and deadlifts. The answer is: Do more squats and deadlifts. Pick 2 variations of each and treat them like assistance exercises. It doesnt have to be RDLs or SLDLs, it can be sumo, tempo work, pausing at the knees Etc. Just choose a slightly different variation and go lighter. RPE 6-7 is fine for 1-5 sets of 6-10 reps.
It'd be more effective to join a gym and do a tried and tested program. I was going to program for you, but the program would be stupid because the premisse is stupid. If you want to train at home ditch the upper/lower, and just get really good at pressing (over head with a barbell), DB bench, Pendlay row, deadlifts and chin ups (get a chin up bar) and take it from there. Add a few hack squats and BSS 2 times per week. If you can clean the bar and do front squats do that for as many reps as you can as well.
Non of the interventions youve tried will do anything to eliviate DOMS. You can't do anything to speed up the process besides making sure your recovery is on point. Dont stop training.
>???
Why do you want to do a compound that doesnt work certain muscles? Its not possible to do a compound that works triceps, but not delts and chest. For biceps you can do supenated Pendlay rows and chin ups, but even that will work chest and delts a little bit.
Leg raises are ok.
Define balance.
Yes. Training with an efficent technique trough a full range of motion is safe. Displaying strength and athletic ability, and competing in a sport is less safe, but most of the time still relativly safe depending on the sport.
Maybe. It depends. See above.
Add weights. If you dont got a belt and plate, you can wear a backpack and fill it water bottles or something similar.
get off keto you fucking retard and just eat less and eat properly
If you eat maintainance, you won't gain or lose weight. Lean bulking is really hard. You have to be really sure about how much you are eating (be certain the food label is accurate). Given FDA allowances for caloric rounding etc, it's very easy to think you are eating a lean surplus but are really just spinning your wheels. Take it from someone who should have been lean bulking for several months who increased his calories to +500 instead of +200 and saw tremendous gains in literally 1 week. And that was with weighing every single thing I ate.
Unless you are getting an iv drip or are -really- experienced (i.e. have failed then failed better many times) then its best to just bulk cut.
Am I just a destined fuck up?
My lower back constantly aches and gets worse after doing many exercises (especially deadlifts, and holy shit do sit-ups fuck it up) despite me having gotten an X-ray which turned up normal.
I can only plank for 45 seconds (even then I start shaking 15 seconds in), and can’t even do bodyweight squats low enough (I have blaha levels of balance issues)
Currently I only bench a 4x5 of 100lbs, and do 4x5 pull ups on three days a week but I lay in bed all day aside from that (except sometimes I feel bad about eating over 2000 cals a day and run a mile on my elliptical)
I’m this fag btw ()
Maintaining for a year to heal loose skin from 160lb weight loss
>Why do you want to do a compound that doesnt work certain muscles?
because I'm getting bored to death doing bicep/tricep accessories after my main compound lifts
If you dont consume more calories then you require to live you wont gain weight. You cant gain weight without gaining both fat and muscle. Similary you cant lose weight without losing fat and muscle. Your sleep, diet and training can make the ratio of fat to muscle more favorable. Bulking isnt a meme, but im general, for most people, most of the time, theres little meaning in gaining more then 3 pounds per month.
Get off the keto OMAD eating disorder train and see what happens.
See: youtu.be
Is it okay to deadlift using the same bar I bench press with? I was thinking of just adding 44lbs to it and seeing how that goes before adding on another potentially painful exercise
Also, I’ve gotten stronger and have gained arm/chest mass after only a couple weeks of benching, and eating 120g of protein and 200g of carbs a day at maintenance. How far can I realistically get using this routine? What if im only eating 2000 cals a day?
Fuck, man, you’re lucky I saw this. I’m about to save your ass.
Source: had ridiculous lower back pain for 6 years
It’s overwhelmingly likely that the reason you have lower back pain is
A: you spend too much time in bed (just walk around)
But MUCH MORE IMPORTANTLY,
B: your hip flexors are too tight. They’re pulling down on your core and shifting the strain of maintaining your standing torso from your glutes to your lower back. When you do sit ups, you’re tightening them even more, which is why your back pain flares up.
The best exercise routine for lower back pain is Dr. Goodman’s foundation workout (it’s on YouTube, free, 11m.) if you can do it just once, you’ll instantly notice how much better you feel. Do it multiple times, and try to be more active every day: no more back pain, ever. I could cry just thinking about the time I wasted because I didn’t have someone tell me this shit when I was 20. Don’t fuck this up like me: no one will help you. You’re in this by yourself. If you don’t want to waste your life, do the fucking exercise routine. It will never get better otherwise.
What are some ways I can improve my beep test? I'm intending on doing it once a week, and I'm considering doing some slow, long-distance running to go with it. I only got to 2.1 today, so is there anything else I'll need to do?
Actually now I do remember my doctor telling me that my hamstrings were very tense at that same appointment...
I forgot how to squat unironically tell me step by step as if you were telling someone with downs how to squat please Anons?
This is 98% broscience. There is no such thing as "incorrect posture". You don't need to do anything other than train normally.
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Hi Jow Forums I need help please respond
I am 176cm and 70kg or so, I want to lose and gain weight a bit to weight cycle around.
I always eat about 1800 or less but my weight hasn't been changing in months.
I only have time to eat two times a day and don't have much time to work out because of work and I am usually too tired since I am on my feet 10 hours a day 7 days a week.
What can I change to fall to under 60kg? Should I eat 3 times a day instead?
Is 5x5 strength a meme? 2 years ago I lifted for about 6 months using a brosplit routine, got some noob gains and could squat and bench press 100kg. I tried reusing said routine now and fucked up my shoulder and back, so I d rather try something that s recommended
Is it normal to be bloated as fuck when you're on the extreme end of the ectomorphic scale and eat a lot? How the fuck do you bulk without looking like you're 6 months pregnant after every meal and 9 months pregnant by the end of the day?
So how do I do any lower body exercises without hurting the fuck out of my back for a week
Do GSLP instead.
Eat less, lift more. I cut at 2000 and am 6'2, 230lbs last bulk, 210lbs rn. You are a twink.
youtube.com
Do the beep test more often.
That ectomorph endomorph shit is laughable broscience. It is your diet.
>bone structure is broscience
Please kill yourself
>Do the beep test more often.
Instead of running? Or do the Beep Test twice a week?
Bone structure doesn't make you fat
Where in his post did he mention bone structure? Somatyping is circa 1940s broscience and laughed at by everyone but you apparently.
I was making great progress on all my lifts but I became ill awhile ago.
I have high fatigue and am lethargic a lot the day now because of my health and the meds im taking currently.
How can I get the high energy mindset back and continue to make some nice natty gains
How do I progress after I hit my plateaus? When I deloading should I be going down in weight for all my sets for a session?
Is it possible to gain strength and keep putting weight on the on the bar during a cut? Wondering how worth gzclp is compared to a different program for someone mostly trying to get lean
I'm about to go on a cut at the start of February, but unfortunately, I'll also be having a tooth surgery the 1st week, and can't lift for like 2 weeks. Should I start my cut OR just eat on a maintenance until I can lift again, then go on my cut?
Meditation to clear the mind like my hero Geralt of Rivia.
Deload, eat more, more volume.
>When I deloading should I be going down in weight for all my sets for a session?
Sure.
I don't know.
Up to you. Follow your heart.
I'm 6'0 190lbs skinnyfat or perhaps chubbyfat whatever you want to call it. I've decided I want to start by cutting. Probably 1500-1700 cals per day, already started doing that the last 3 weeks.
What routine should I do? I suspect I'll be cutting for at least more than 3 months, and SL and SS seem to be more progression based, like you're supposed to keep adding weight and I don't know if I'd be able to do that cutting.
Is there any cut focused beginner routine? Or just anything you think would work
I don't exercise at all right now, just eating less
I'm a tranny so lifting won't do me any good
AHHHHHHHHH my fucking body is freezing up and I've been here for 2 and a half hours just to do 5x5 20kg squats to get the basic fucking form down and I can't
I'm on the verge of a tard brake down
I used to squat every fucking day user and now I can't I can't even get my hips to go backward. I just freeze in place every time I go down its wrong I can't fucking do it user.
anyone have that screenshot of the texts from guy who was on Jow Forums saying he was gonna ask his crush out? He posted the text conversation of him confessing his love for her and asking if she wanted to go out sometime and she took too long to respond so he texts again and calls her a cunt and some other stuff
Yesterday at the gym I drank cold water and today I woke up with a sort throat.
What do I do? I was feeling well that I haven't got sick in years. Already drank A Fervex with lemon in it.
During the worst cut (1200-1500 kcal on eating days, fasting 3 days a week) I switched to a bodybuilding program desu, because of noob gains getting me gains whatever I did.
I only went back to strength training after I got back to eat normally.
Is my routine fine or is it shit?
day 1
upper body routines
day 2
lower body routines
day 3
cardio
repeat
October 2018 i started bulking for a first time. Then i was at 78 kg and eating 2000kcal. I jumped to 3000kcal for the bulk (eating clean) and now as of 29th of January i am around 80 kg and my weight keeps fluctuating. For example Saturday i was 81.1 and today ( Tuesday) i was 79.3. I dont know what to do. My diet is not changing and i am training 3 times a week full body split. Help.
upper lower is good, as long as you pick good exercises with good progression
I've been doing something like a Z press but with my legs crossed for the last couple weeks. What is the name of this lift?
Is Yohimbine worth taking? I have a box laying around.
Also, if I take it in the morning at 7am nd then have my first meal at 2pm, can I take other supplements like fish oil capsules, and my zma?
Any tips what to do on a deload week when on a caloric deficit?
I was considering just doing some light cardio and maybe a few bodyweight exercises.
thanks
If you're that autistic about squatting the bar, then talk to a trainer.
Help me, I'm desperate over here.
My DL feels like shit. I can do high bar squat at 120kg for 4x5 and my max DL was 160 for 3x3 but today I barely pulled 150 for 3x3.
My back is rounding and I don't feel like I have fulcrum(just looked this word up, hope means what I'm trying to say) to push the weight.
I started doing paused and deficit DL last week in hope of fixing this but I just don't fucking know.
I've been doing SL 5x5 and for a couple weeks and feel like my workouts are pretty short. Are there any good auxiliary exercises that go with the program?
Question regarding pic related: How heavy should the dumbbells be?
mine are about 10lbs each, is that okay for starters?
All I can say about that pic is that it's one of the most retarder things I've seen posted on Jow Forums
>how heavy should X be
Heavy enough for you to barely pull trough on the last rep
+1
Is Jump rope a good form of cardio? I want to do fasted cardio but I don't have a treadmill or park to jog but I do have jumpropes
How to stop being so fucking terrible at squatting? I hit 1pl8 a week or two ago but it seems like literally anything past that is too heavy for me to do for 3x5. Am I being too impatient with my attempts at progression or something?
Bros I'm in dire straits. I've been talking to a qt 3.14, we've hung out a couple times and cuddled a lot. I was just another gym autist until I made some minor social gains last year, and this is all entirely uncharted territory for me.
We're seeing each other again this Thursday and from the last date I have the feeling that the timing/vibe is right to go for a kiss this time, but I have literally no clue how to go about it smoothly. You guys are basically the reason I'm in this position in the first place and I trust you infinitely more than Jow Forums, pls advise.
it's the best actually, make sure to vary in the jumps
sign up for a gym or buy heavier weights, 10lbs dumbells are not enough at all
look up some proper routine, this pic is stupid
just be yourself brah
so how heavy?
>mine are about 10lbs each
You'll be too strong for them within like 2 days
depends on exercise, you are supposed to barely be able to finish a set
What's the best way to get stronger from doing pull-ups? Should I just do as much as I can with no assists or just use the assisted machine and do it until I get strong enough to do it without assists?
wtf is a stroke poster?
don't overthink it and do not plan shit like that ahead
it just happens
how many you can do? if you can do a few unassisted already, then do unassisted
once you can easily do 6+ consider adding weight
stroke poster is a based poster posting nonsensical posts
be it due to phoneposting, autocorrect, being shit at english, being drunk etc, the post has some random words and does not make sense at all
the joke is that it is becouse he had a stroke while writing it you know
I can do like 4-5 unassisted. But I've been thinkin' maybe doing more with assists would be more effective. Am I wrong?
I'm looking to lift predominantly for aesthetics as I do my cut down to 145 pounds from 165. I've seen all the Starting Strength etc memes and Rippetoe is just some fat guy. What should I be doing to actually look good once I've lost this weight? I'm on a severe cut so I won't be making any personal bests anytime soon.
I'll just keep bee-ing myself then, thanks bros. With a little luck this will all work out
Look up thelastnatural on youtube. He did SL pretty much and then just added a couple random accessories at the end and it worked out well for him. You can do that
I usually do carbel push down, skullcrushers, and standing dumbbell extension but the skullcrushers always make my elbows pop when I'm pushing out the bar. I've watched countless form videos so I know I'm doing it properly and even lowered the weight so its easy and the popping still occurs.
Anyone else experience this? Is there another way to torch out my triceps so I can replace this exercise? I just really want to grow my tris, I can't seem to hit them as hard as my biceps
4-5 is a good number for working set, stick to unassisted
close grip bench works for me
It it feels right, go for it. My main technique is using my left hand to brush her hair out of the way before leaning in for kiss.
appreciate it, gonna look up the form
On my upper body days, I always work arms and shoulders, but I've been alternating between working chest one day and working my back on another day. Is this okay, or should I also be working chest and back at every workout?
Starting Strength is actually good, just need to add in the accessories (like the program says to do). Once you get strength from it, you’ll make way faster progress when you attempt to do more exercises geared towards hypertrophy because you’ll be able to lift more for more reps.
depends on the rest of your routine
Is it normal to be disproportionately scared of squats compared to other lifts? The idea that if I lose my balance, I’m not coming back up scares me even though I won’t actually injure myself provided I fail correctly
Smith Machine lad.
What is the best way to train against exertion headaches? I got the flu recently and while I was out of commission, my head got so much weaker. I feel like I'm going to pop something especially after a set of heavy squats.
Yeah, but I can't do anymore after I do 4-5.
It's been weeks since I felt DOMS.
I'm not training enough? I feel the burn/little pain after my workout but it goes away half an hour later.
Ignore other guy, smith machines will fuck you up. Do you have a power rack to squat, just set your safety bars just below your lowest squat height and you’ll be totally safe if you fail the squat.
DOMS is only a beginner thing or for people that have taken a longish break(or a thing that pops up when you try a new movement that works your muscles differently).
