Doing HIIT after a full body workout (like some bicycle HIIT) is it a good idea or bad?

I would swap romanian deadlift for cleans.

Getting some light pain in the lat, just one side. Feels like a string being pulled too tight, when i bring my arm over my head. If i massage the spot by the arrow, it feels a lot better. What could be causing the tension/pain? I stretch my shoulders, shrug on OHP/lat pulldown

Forgot pic cuz i'm retarded

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When is a good time to switch to PHUL? I'm still making gains at a good pace doing Reg Park's beginner routine 4 days a week, but I'm getting kind of bored with it

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I'm doing stronglifts linear progression for squats and stopped after my third set because my lower back was hurting, should I keep the weight the same for the next workout and try again or lower it even further? It's only about 0.5x my bodyweight at the moment and i'm not particularly fat.

If its hurting at that weight your form is shit, and shit form is a fail, concentrate on keeping your spine neutral.

Got a few questions pleases Jow Forums
What localized exercises are best for ridding a beer belly?
Other than weights, what exercises are best for building muscle mass in the calves and forearms?
In your opinion what are the best exercises for cardio that require little to no apparatus? (google says skipping is best cal loss)

Nice b8

TSUUUUUUUUUUUUUUU

Im not a Jow Forumsizen, genuine questions user. I read the sticky a few years, im not stupid either I know calorie intake to energy used ration, i just haven't been into fitness for 10+years, looking to get some Jow Forums here to build a simple workout routine.

Need to work on my wrists/forarms, calves and belly specifically to gain strength for light weights.

I have atrophy

>im not stupid
Yes you are. Read the sticky

Should I keep doing my full body routine that I've been on for 4 months or should I switch to an upper body/cardio routine so I can get ready for baseball season

first practice is in one month lads

Why would you stop training lower body? I would think you would need more strength generation to sprint around the field faster

It's the best cardio you can do. No science behind my statement just think about it.
>done in 10-15 minutes for cardiovascular benefits
>plenty of variety of exercises
>only have to do it 3 days a week max
>maintains muscle mass (look at runners vs boxers, rugby or whatever)
>better at sex
>assists your weightlifting as conditioning
The steady state vs HIIT articles you read are purely trying to decide which one inches out a little more heart health than the other. Pick the one that takes less time and translates to more activities than just marathon running.

And it won't kill your gains if that was the question.

Calories in calories out always works. Carbs definitely help with lifting though I always have some before and during a workout. You can take my intraworkout from my cold, dead hands. As long as you're in a deficit you'll still lose weight so maybe swap out the peanutbutter for low fat stuff and add in oats. and fruit.

because running+squats and diddlys hurt my legs

>Read the sticky
>QTDDTOT
THIS LINK COVERS THE FOLLOWING TOPICS:
- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements

Where does my questions ask any of the answers that the sticky will give. Im notasking how to gain or lose weight, what yo eat or how to build a routine. Im asking what are anons opinions of localized non apparatus exercises for atrophy.
You know what muscle atrophy is right?

You're a fucking untrained fatass looking to lose your beer gut. Read the fucking sticky and realize you can't spot reduce that shit away. Your muscles are atrophied because you haven't trained, so you fucking go train with a beginner routine until they are more developed. Jesus christ, you're a pedantic retard. Go read the fucking sticky 5 times until you get it through your stupid head. Unless you literally do not have the grip strength to hold onto a 45lb empty bar, you can get your dumbass to the gym and start lifting

They shouldn't if your form is good

I woke up today and the left side of my back is killing me. Slightly below and to the right of my shoulder blade and shoots a bit lower.
This happens occasionally and it's super painful - mostly after I wake up and sometimes it'll just hit me in the middle of the day. It hurts when I move my shoulders back. Happens very infrequent though, happens maybe once every six months.

What could this possibly be? I didn't workout in the last few days but I do work a desk job where I sit all day. Does it sound like I pulled something or what? It'll go away in a day or two but it's super inconvenient and it hurts like hell

The only baseball player I knew in college had to do deadlifts every workout while training for the season. Maybe just reduce the times per week you workout when practice starts depending on how much you practice in a week.

And it shouldn't hurt your legs.

spine was fairly neutral but angle could have been better, real issue seems to be wobbly bar path, i'll drop the weight another 20% next time. Think it would be better to do the reps really slowly or as fast as I reasonably can?

>What localized exercises are best for ridding a beer belly?
It doesn't work that way, you get yourself into caloric deficit and you will burn fat, nothing you can do in the gym will target your gut.

>Other than weights, what exercises are best for building muscle mass in the calves and forearms?
Use weights, calf raises and forearm curls.

>In your opinion what are the best exercises for cardio that require little to no apparatus? (google says skipping is best cal loss)
Jogging outside, burpies, playing sports.

If you pulled something, you'd have almost daily pain. You might have a pinched nerve that acts up every now and then

That's good to hear. That's what my dad said too.
Any remedies for it or do I just have to wait it out?

>untrained fatass looking to lose your beer gut.
Actually faggot im a skinny ectomorph who has atrophied because of a decade of esoteric practices, not caring about vanity and mucle gain. The beer gut is a term for localized fat that is only in my stomach area because of reaching mid 30s and metabolism changes. Not greed for food.

I have a weight bench here with 30k weights, im not a faggot that needs to go out to a gym to exercise nor am I trying to exercise for vanity or pussy as im not a bitch incel, I just want to do localized exercises for calves and forearms so that the muscle mass is equal to thighs, glutes and bicep/tricep so that I can then beging a light weight full body routine.
Natural cardio is what I need too, when I used to train I would run, skip and swim, last 10 years I have done chi gong instead.
I habe read the fucking sticky years ago, I dont need Jow Forums that the sticky has because im not a tard, I can read books and have a library card.

Shit I could go pay doos in my local boxing gym to get better Jow Forums that a fag like you knows.
I bet you take pictures of yourself in the mirror in your bathroom.
Suck a dick nigger

I actually laffed. You're alright in my book, b8fag

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Thanks for reply user.
I want to build the 2 specific muscle groups naturally via non weight exercises to equal the entire muscle group before using weights properly.

How is this exercise called and is it good?

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Why would you avoid weight? Everything you can do "naturally" whatever the fuck that means uses weight, a calf raise uses your body weight, it's still weight. Get your ass into a gym and see a PT.

Bump

good idea. i used to barely do cardio on my previous plan but now i do 2 10 minute hiit sessions and i've noticed i see progress overall quicker. if i'm lazy that day i just incline walk at super high incline for as long as a i can

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I'm going to drink tonight. This isn't something I do regularly, but it's non-negotiable tonight.

Yesterday was my rest day, I'm supposed to lift today.

Is it worth lifting today, or will the alcohol fuck up my recovery too much?

Is a FitBit worth it for tracking cardio gains, heartrate, and/or calories burned?

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it's good for running, cycling, swimming but not very accurate when it comes to weightlifting.
The best thing about it is seeing your resting heart rate and you can tell if you haven't properly recovered after a workout if you see that your resting heart rate is elevated the day after.
Also sleep tracking is a very interesting feature and you can learn a lot from it as well.

Sweet, thanks. That's a good summary

After going down to deep while doing dips a few weeks ago my left pec has a bulge next to the sternum and right below the bulge is a small dent. In the beginning I ignored it because it did not hurt and was barely noticeable.
Last week after a rather intense benching session the bulge/dent got bigger and my pec hurts since then.
Also the muscle seems not to be attached to the sternum where the dent is.
Anybody had a similar experience?

just how retarded is it to work out while you're sick? let's assume i don't give a fuck if i infect the whole gym

Is it ok to train abs everyday ? Like ab wheels or vacuums

It's stupid, incredibly stupid. It's going to take a lot longer to recover because your body has more important things to do. Just wait until you're better.

Good idea if you want to prolong your recovery and have a sub par work out session.

After going down to deep while doing dips a few weeks ago my left pec has a bulge next to the sternum and right below the bulge is a small dent. In the beginning I ignored it because it did not hurt and was barely noticeable.
Last week after a rather intense benching session the bulge/dent got bigger and my pec hurts since then.
Anybody had a similar experience?

Just got a FitBIt recently and these are my exact thoughts. It's been shit with resistance training but useful for everything else. The sleep tracking is especially cool.

That being said, I did get a refurbished older version for less than 30 bucks, so I dunno if I'd feel the same about paying 100+.

Just sip your drinks for a long ass time, you can easily get through the night with 2 drinks tops if it's a social occasion.

Is Lyle’s generic bulking routine any good? It looks good and enjoyable but the guy looks like shit

The only type of cardio i enjoy are jumping jacks, would it be alright to just do sets of them for hiit with ~10 second breaks? Or would it be too taxing on the joints?

What and said. Heart rate for workouts and tracking your sleep to ensure you get enough rest.

Personally, I switched from Fitbit to Withings. Better design and better app. The app also integrates their other products. If it’s in your budget, get the SteelHR with a nice leather band and one of their WiFi scales.

Been with my first gf for 3,5 years right now
she is my only one in sex, we love each other.

Sometimes when im in clubs or at partys with friends and i get interested looks by other girls, I know it is not worth to give up the relationship for these random girls. But how to stop these fear of missing uot thoughts? or should i give in?

Can anyone make some suggestions for my diet?

I'm 6'1'', 195 and trying to cut my body fat down before building it up the right way as its too high right now. Lifting push pull legs 6 times a week.
My dinner protein swaps between fish and chicken breast but the macros are about the same.
This almost feels a bit too easy? I used to eat fast food and snacks every day but I don't touch that shit or even crave it even tho I'm eating way less calories than before.

Do things look right to you guys?

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Standard plates or bumper plates for home gym? floor is rubber mats

Is this easy to overtrain forearms when you hit them directly? Because I think I did that, not like I perform worse or have any significant injury, but I definitely feel persistent doms in them when I do some types of movements and they are not gone even after taking a week off.

>Breakfast
Cut the bagel and cream cheese and add a banana or an apple. 4 eggs seem excessive. 2 eggs and some smoked salmon or just some cottage cheese might do it too.

>Lunch
Add a green salad with very little dressing

>No snack
Fruit and/or Skyr or cottage cheese

What exercises train the knees?

Two questions-
1. How tge hell do I fix butt wink when I'm squatting? I watched one video that said it was all in your breathing but I tried that today and still had issues with butt wink. Butt wink hurts my back after lifting so I tend to avoid doing squats but I really want a bigger ass so I need to start doing them.

2. Theres a qt guy that works at my gym and he always smiles and says hello to me whenever I see him. Hes really friendly and sometimes he even makes small talk with me. Today he was complimenting me on my facial hair. Does this guy want my d?

>do PPLxPPL and ULxULxx for years and make no gains
>been doing Reg Park's beginners routine for the past 5 months, think I'm making gains?

Can I keep doing this beginner routine? What should I do next? I want to keep lifting 3x a week so I don't have to eat even more lol

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what's the best substitute for squats?

im not able to do a squat properly because of my ankle mobility so while I do stretching exercises I still have to train legs. leg press seems to mainly work quads though.

Doing a bodyweight routine at home. Already have a pullup bar, ab wheel and 1kg plates that I put into a bag to add weight to these exercises. Is there anything else small I could buy that would be good?

Lunges

Switch Chin ups for Incline bench

>>Go to gym two times a week

>>am I missing anything?

Yea, gains

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How's my overall squat form? I fucked up a bit I think on the 3rd and 4th rep by tilting slightly forwards, but I think otherwise I did alright.
I'm really trying to nail down my form on squat before I move on to heavier weights, as I feel like it's my biggest weakness right now.

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I just found out about one rep maxes. When should I be doing them? Are there any real reason to do one rep maxes? At the end of my workout or at the start after I warmed up?

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PUSH your knees out! Try using a band around your thighs on lower weight to get the motion ingrained. Yes it looks retarded but so does butwink

Is bulking by eating pizza a proper way to do it?

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You're not keeping your head neutral and that may be causing your forward lean. You're looking straight ahead on the descent, but are looking down at your feet when you come up. This can impact how you hold your chest which changes how you maintain your lower back angle. You want the neck to be as inline with the spine as possible, so the typical advice is to pick a spot on the floor like 5-6 ft (2m) in front of you, and make that your focal point for your eyes

stop looking at your feet

I've literally been sitting around with severe depression for the last ~10 years, doing almost nothing aside from walking to class and playing video games.

Should I be worried about anterior pelvic tilt? Do I need to do stomach vacuums and clam shells?

I'm told I lift with good form by my spotter, so if my extremely weak core/glutes are problems that will sort themselves out as I continue a normal lifting program, I'd rather just focus on that.

I feel like when I try to do stomach vacuums or hip tilts, I can't even engage the right muscles. I don't know what the exercise *should* feel like and the visual of good form is far less clear.

I usually do some track sprints in the morning and go lift in the evening.

holy fuck how many threads do i need to ask this in

i know someone here is a formerly skinnyfat turbosperg who made it to a decent level of fitness and can answer

Without pictures or videos of your lifting, we can't diagnose posture problems. Stomach vacuums wouldn't really fix them if you did have them though

I haven't been getting DOMS since the first time I started working out, should I train harder or is it ok?

Is 635 ngs a good test level for a 22 year old?
Up from 585

Which pull day is better? Rep Range is 8-12 (Biceps is until failure or fatigue)

Version A:
Upright Rows 4X
Wide Grip Lat Pulldown 4X
Closed Grip Lat Pulldown 4X
Seated Row 4X
Bent over Row 5X (2 sets warmups sets, around 155, 3 sets 195)
Bent Over Dumbell Reverse Flies 3-4X(Whatever it's called)
(Each is super set with a random bicep workout. Curls, 21s, Spider Curls etc).

Version B:
Upright Rows 4X
Dumbell Rows 5X
Seated Row 4X
Weighted Pullups/Chinups 6-7X (This exercise rep range is very inconsistent. Somewhere between 4 and 8 reps, wit a 3 5 or 45 plate.)
Bent Over Barbell Rows 5X
Dumbell Reverse Flies 4X
Again, superset with random bicep excersie,, though I stop that around the time I get to pullups.

What I do in interchange between them, so one week I might due them A/B, another week I'll do a week wit only doing A or B on both back days, etc.

thanks dude, will try it out from now on
yeah I know

>When should I be doing them?
Every session. Progressively overloading your 1rm is the best way to gain mass. Do them at the start of the workout.