No /qtddtot/ and I have 2(two) retarded questions so here’s the thread for that shit.
1.)
I need to cut like 30lbs give or take. If I don’t give a fuck about muscle loss why shouldn’t I just spend two months cutting hard? I’ve done this in the past before I began lifting and it worked great, just daily cardio and about 1500 calories. I plan to hop on cycle as soon as I’m 10% body fat again so I’m really not too concerned with muscle loss.
2.) can I make endurance gains in a deficit?
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yeah thats about... 3 years natty?
When putting my lifts in Symmetric Strenght should I include the bar weight? (20 kg)
Bumper or standard plates for home gym? Floor is rubber mats
I like standard for the noise but in my own homegym I would get bumpers even with rubber mats on floor.
Gymbros are doing weighted dabs and told me they crush chest
Am I being trolled??
Weighted milly rock or never gonna make it
WHY ARE WEIGHTS SO EXPENSIVE AHHHHHHHHHHH
I just did my first workout at a gym. I’m wondering if this is a good routine to stick to for a few months.
>Bench 5x5
>Bicep curls 5x5
>Squats 5x5
>Deadlift 5x5
>Overhead press 5x5
Would this be acceptable to do 5 or 6 days a week? I know some people divide their days into a muscle group, would I be better off doing that? I also saw that SS has 3 days, I would like to add more than 3.
I also would like to know what to add, there is a noticeable lack of core in this routine. Weighted planks?
Thanks for reading this long ass blog post
I had a thought today, its completely baseless but I thought it might be something worth discussing. So if any of you anons were like me, you started your fitness journey somewhere at the bottom of the barrel, and I mean it was super discouraging getting started because your maxes were no where near respectable. Maybe it was pushups and you couldn't do 10 without getting gassed, or running a half mile before having to stop and walk. Either way, its discouraging because we see that of which others are capable and what we are capable of is significantly (and embarrassingly) less and we cannot comprehend the amount of time and work between the starting point and end point so we inevitably we give up. I did this a ton when I first started, but I've been a consistent gym goer now for a few years. So my thought was, with the inundation of social media fitness hype, we are led to believe that being fit is "in" but really, is the over-saturation working more to keep people down? Like, the more people see these whacky cross-fit workouts, the less likely they are to stick to a program because they get discouraged with the inevitably slow progress. Just a bored thought I had, and I have nothing else worth doing on a Saturday night.
No. Don't forget to subtract the hole, and include the moment of inertia.
nearest gym is 1hr away. is it worth getting a home gym? would probably save money on fuel/membership in long run
>If I don’t give a fuck about muscle loss
do an extended fast, then, it's a lot faster
i love mine.
did you get standard or bumper plates?
Yes, you’re gonna get so fucking bored of that commute. Its gonna make going to the gym much more of a commitment. But that’s just my opinion. Also where do you live? I thought I lived in the middle of nowhere
I am so fucking horny, but I literally have never gotten a girl. This is all compounded by no-fap and my height being not so good. I am pretty fit. I thought being fit would help. Should I just end it? I have a 12 gauge and a variety of shot, slugs, buckshot, turkey shot. Any ideas on how to help my situation, or just choose a shot for me.
rural NSW, Australia and yeah honestly considering it
Why have I been so horny lately. Is it the spring sports?
I could've sworn this hairdresser was hitting on me
standard. im not rich or athletic enough to justify bumper plates.
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.
this is literally stronglifts 5x5 but with curls and no inverted row
just do stronglifts, 4 days a week max, anymore and you're actively shooting your gains in the foot
the stuff you read isn't just a meme, stop thinking you can outthink people who do this for a living as a beginner, that's a teenage mentality
I do a lot of zumba (3 or 4 times a week), I really enjoy it. Said that, is zumba compatible with legs/butts training? I need grown calf/hamstring/quadriceps/gluteus/everything (gluteus more than ever). How they can be trained without excluding dance?
Thanks for the advice I guess. Is there a biological reason why 4 days a week is the limit? Is that limit only for beginners?
It's because lifting injures your muscles in the short-term and recovery is what causes you to gain mass and get stronger. You need recovery days in order to actually progress and not just hurt yourself or plateau in both strength and mass. This is why people who do compound lifts (whole body) take 3-4 days a week with a day off in between and people who do isolation splits (a single muscle or small set of muscles) can do 5-6, because they never train the same group two days in a row.
Just read Stronglifts 5x5 and follow the program to the T. It's unspeakably uncommon that people actually end up lifting for more than a year, so when you make it to a year in (if you make it) then you'll have a good enough understanding of the exercises and your body to know what needs to be supplemented and what you can do more sparingly.
This isn't a cult of authority. It takes years to get strong, that's why you listen to people who are actually fit and follow their programs.
Alright thank you for the advice user
I have a similar problem but with football/soccer. Legs are fried after practices. I want to keep making squat gains, but I'm too sore most days to put any kind of weight on the bar.
Is really bad?
How the fuck do I get my bench up bros like holey shit fucking kill me. I can squat 130kg, diddly 157.5, but my faggot fucking bench is stuck at 65kg. Any good programs, or push day routines?
Can someone give me tips on getting a MILF.
How much is too much for daily vitamin D supplementation? Should I take notably less if I drink a lot of fortified milk/eat healthy and get regular sunlight (2 hours+ a day). Is supplementation still beneficial in this case?
1g of protein per kg or pound?
I asked if TEA is bad. Thanks autocorrect.
Weak chin, fat, or both?
pound
I cant tell if I should be worried or not
Checked, but worrying is for when you can do something about it.
So its just weak then?
>that mandible
>Doubting if it's weak or not
Breh, it's weak, I'm so sorry. We can't all have Rambo chin like me
Is teen pussy better than milf pussy?
So I’ve been pouring over the sticky and I think I figured it out, but I need some feedback on this routine because I’m trying to get Jow Forums for real.
5’9
185 (overweight I know, but not fat)
So right now I have adjustable dumbells that go upwards of 60 pounds. I have chose the full body routine below.
m.youtube.com
So I can barely get through half of it with 20 pounds atm, let alone the 70 pounds the dude is using in the video. I have not been this sore in a long long time so I’ve been taking one whole rest day in between workouts because its intense as fuck.
My diet is a surplus with around 170 g of protein (without whey supplement).
The goal is to get to a point where I can get through the video with the 20 pound dummbell setting comfortably (every time I try it Im getting a little better), and then move to 30. Then get to the point where I can do it with 30 and move to 40, all the way until I can do it with 60. This, of course, will take a while.
My question is, is this progression of weight (and possibly sets once it comes to it) following the guidelines of the video and my diet of protein surplus enough for me to build a lot of muscle and get fit? I’m assuming to get to 60 comfortably Im looking at a few months of gains
120kg of weights w/ olympic bar enough to start as a beginner? no gyms i can join in my area
you can get fit with like 90 lbs of total resistance
will it be enough for you to get big muscles? no
Isn’t it as simple as putting the muscles through heavier stress through progressive overload and eating in a surplus?
I don’t want to be like Rich Piana, but the dude in the video seems like a reasonable goal with my plan no?
How to speed up tendinitis recovery in wrists and elbows and if I ignore it and continue to do what led to it will I develop further injuries
So I recently put together a meal plan and it's almost done, currently at 3100 calories, aiming for 3300 calories daily until I meet my weight goal. Currently for macros, I'm at 192g protein/493g carbs/69g fat. Is this way too much carbs? Please, any and all feedback on this is much appreciated.
What would the optimal weekly schedule for a workout routine be? By that I mean, should I go for a leg day on Sunday, lift on Tuesday, etc.
I'm a fat fuck and want to drop some weight and have no clue what I should be doing.
Lifting is a meme, try the all sugar diet. Because sugar is a toxin it will intoxinate all of youre fat cells causing you to loose weight
it's per kg not pound
Squat rack w/ spotter arms enough for a home gym?
Jow Forumstest way to commit suicide?
Okay but what the heck are these things actually for though.
Can no one else answr this? I’m confused as shit now
Okay so last night I literally shat and vomited at the same time after a night of intense stomach pains. I don't know if I'm sick or if I smoked some bad weed or it was because I downed 1 1/2 half bags of sweets after a longer time of a relatively good diet of just healthy veggies, rice potatoes yoghurt and half a chicken at least every day to gain mass.
Now my question is after I woke up my legs feel a little sore, my butt feels like I will shit out a waterfall soon but that could just be dehydration and Residue liquid shits from the weed or the sweets. I still want to do my 2 work out sessions today should I force myself or take another Rest day.
This would be my 4th Rest day and I'll have a 3 day block followed by one day Rest and 2 more days to top it off next Week but that wouldn't excuse just having gone two times hard and one time just one hour.
Basically what do?
if i'm using 35kg dumbells for rows currently, to how much weight would that translate on barbell rows? i know im weak btw
I guess I'm rounding my back too much when I deadlift, right?
Do I need to "engage my hamstrings" more?
pull your shoulders back and down and brace your core more, also fucking squeeze your glutes at the top man
you need to drop the weight and work on your form jfc
You definitely need to strengthen your hamstrings more. Deload, and maybe lift from a deficit. Focus on keeping your upper back locked and tight: Chest out and shoulders back. Lock into that position and don't let go until you reset. Push down through the floor, don't pull the weight up.
Another thing, you don't lockout properly. And on your first rep, it looked like you were doing a shrug/drag curl of the bar. Stand up tall, but don't overextend.
You're lifting from your back, even if it isn't the loser back. You need to press your hips a little forward so you ass is a little above the suppossed line of your straight back. Push your chest upwards and a little out and push in your lower Abs while pushing out your hips. Try to have the bar in straight line down from your joints, don't lift the bar if it is above or below your shoulder joints.
Lower the weight and do 100 perfect Form deadlifts with just the bar or whatever weight you can or enjoy ripping your biceps muscles, fucking your shoulder tendons and joints. And throwing out your back because at one point you won't have perfect balance on big weight just for one rep and 20 kg imbalance will fuck your back muscles contration so you throw your own back out. Please exit the train to snap City.
How do I tell the difference between DOMS back pain and poor form pre-boarding snap city back pain?
DOMS back pain is muscle pain, you should be able to stretch and increase blood flow to soothen it, if you're streched and blood flow in that area is efficient enough through heat induction with a heating pillow or a hot bath maybe and the pain leaves and soothes it is doms. If there still is a sharp pain in movements even though your muscles feel relaxed and not strained then you fucked your back buddy.
Thanks lads, looks like a lot of improvements need to be made.
fugg
Start lifting now if you don't want to look shit. You can and will increase your lean body mass while cutting as a beginner, if you lift weights regularly and eat plenty of protein.
Yes, but only if you lifted the bar.
Depends on what you want to do. Iron is cheaper. I recommended keeping at least 1 pair of 45 lb bumpers, cheat to keep the bar from "slouching" to the side on lifts from the floor.
That's retarded. Just do any popular beginner program, and add curls if you want. Deadlifting 5x5 for 5 or 6 days per week is incredibly stupid. You don't know what the fuck you're doing. People have laid out plans for you with a dozen different beginner program clones. They're all the same bullshit, and they all will work. Just fucking pick one and do it. Starting Strength, Stronglifts, All pros, Greyskull LP, Starting Aesthetics, Reg Parks, Ice cream fitness. DOESN'T FUCKING MATTER.
Yeah get one.
90% chance your spotter is a retard that doesn't know shit about fuck. That said, most people just need to lift weights.
If you get 2+ hours of sun daily, then there is likely no point to supplementation. If you live in New England and don't go outside, then 1-2,000 IUs daily is probably best.
1 g per 1.2-1.7 kg. Which is like 0.8 gram per lb.
That dude didn't get that way by doing retarded circuits with 60 lb dumbbells in his garage. He lifted weights conventionally.
Depends on the type of tendinitis. Tyler twists may be helpful.
I would scale back carbs and increase fat a bit.
How may days per week are you going to train?
3- Full body, MWF
4- Full body MWFS, or Upper lower UxLxULx
5- Upper lower + push pull legs: ULxPPLx
6- Push pull legs PPLPPLx
Just get a cage and be done with it.
Drink 2-3 liters of fluid, and assess the situation.
It's pretty bad. Watch the RIppetoe 5 step set-up video. Take about 30% of the weight off the bar. Find some regular sized 45 lb plates and put them on so the bar is at the proper starting height. Lock out your reps without hyperextending your spine.
He doesn't need to lift from a deficit. He can't perform a regular fucking deadlift properly. He doesn't need to fuck around with learning other variations. He needs to learn to deadlift in the first place.
Did that, stomach pains are gone. Put the sweets in the living room and promised myself I'll never fall for the sugar demon ever again.
Ate a fish with onions and cheese on some bread and a coffee and I'm not having the shits so I assume it wasn't the weed but rather just the fact that you cannot down around 400 grams of pure sugar after not having some for a while and be fine with it.
Let this be a lesson for all you fools who believe in cheat days, you might not do it in such a dumb way as I did but you're still destroying your body eating that shit.
why do i have a long bruise at the bottom of my bicep after swimming breaststroke
About 2-3 months ago i dropped the bar on my chin when failing benching. Now at the same spot my beard hast stopped growing. Has anyone heard of something like this? Is it terminal?
might have pulled out your hair follicles in which case you will never have hair in there again
I had tennis elbow in both of my arms, and it would run all the way up my forearm. I went to a physical therapist and they showed me that you can do forearm supination and pronation (think gripping a dumbbell with a closed fist and not moving your arm at all while flexing the wrist upward from both palm-up and palm-down) at a very low weight and using the opposite hand for assistance. Do this for about 10 reps every 4 to 8 hours a day and flexing will become much better. This happened last year and took months to feel better but now I'm gymnast tier, so it shouldn't be recurring for you either, hopefully.
Is 3k kcal still sufficient for bulking at 75kg bw? I started at about 62kg in december using the same diet.
Also that fucking captcha is so annoying for fucks sake, telling you to solve shit 50 times, fuck the jewgle jew.
>Start lifting now if you don't want to look shit. You can and will increase your lean body mass while cutting as a beginner, if you lift weights regularly and eat plenty of protein
I’m not a beginner though, I’ve already lost some mass from time off though but now I’d much rather just be lean again.
Also forgot to add, you want to hold each rep in place for 3 seconds and then 3 more seconds as you slowly return to start. Therapist made sure to start me at 5 lbs just to be safe.
I'm trying to incorporate more pull ups and chin ups per set in my routine. So far, I can do planche leans, frog stands, elbow leans, and l-sits, all for 30 seconds each. I do pull ups and chin ups the way that calisthenics youtuber shows, so no neck stretching, very slow and steady, engagin the lats and keeping core in a line, but the problem is I've been doing these for months and I can only seem to do 5 pull ups and 5 chin ups per set. I'll go to at least 15 or 40 total each some days, but it's always 5 reps at a time. I'm also trying to do a clean muscle up; I get a decent kip, make it a bit more than halfway, but then my arms just give out and I slowly descend back down.
Any advice for either of these? Particular weight training options, full-body stuff I could try?
thank you sir
follow youre heart
Suicide is rarely the answer. If you're that depressed and are facing 100% mortality rate at the end of a 12ga, then you would do well to live life by taking more risks. What do you have to lose?
Oh noes, you're depressed.. What could be the cause of such a situation you think?
That's basically an injury waiting to happen. Drop some weight and focus on proper form. Shoulders back.
I have a power rack on carpet flooring and am wondering if I really need to buy a bench or if I can just get on the floor normally to do bench presses. Is the bench just for stability/comfort or for actual spinal health/safety?
How to make left arm as big as right arm? Just do curlz?
What can I expect from deadlifting only as a civilian? I have a bodyweight routine on the side but I miss deadlifting. Is there a point where you cant do it 3 times a week?
best gold standard flavor with water?
Start low weight dumbell curls. Go pyramid with it and work for high reps. If you can Start with 2,5kgs and go for the next step above. Keep going till failure then work your way back down to failure.
If youre talking bench presses only, I still doubt it could work. If you move up to bigger weights then your arms wont be able to return to neutral since the barbell will be at a taller height. Also a flat floor just wouldnt be as proper for your spine as a bench that at least conforms to the contour of your back, I'd really not recommend this.
Any tips on fixing a lateral hip shift during squats? It only happens when I squat over 75% of my 1rm. I've been thinking about incorporating single leg work to try to fix the leg imbalance maybe but I'm unsure.
Peter Crouch is shitposting?
I'm getting an upper back tattoo tomorrow, how long until I can workout in order to not fuck up the tat?
Should it be ok if I don't do cardio and do a brosplit woth no direct back work for 6 weeks?
Maybe you need to work your tris? Or you form is shit
come on boy, milf are easy, always are opening to meet people. The problem is if you meet all requirements they want: handsome, kind, educated, fun and money. Now you have to check how much of every aspect I say before will be relevant for her.
Avoid depressed/crazy/problematic girls even if is the only woman in the island. Bad times ahead.
Usually when I buy oats the cheaper brands are more coarse with 'chunky' bits of oats. The more expensive stuff is more powdery and fine.
Does it have any health differences?
I fucked up and ate a pizza and some cheese sticks last night. Was only 1 week into my cut. How long would I have to eat this diet (or close to it, for variety) to lose 35lbs. This combined with the cardio puts me at about a 700 calorie deficit
>Meal 1
Oatmeal, banana
Lift+cardio
>Meal 2
2whole eggs, 2 egg whites
Greek yogurt
>meal 3
.5 cup rice, mixed with cup of veggies and .5lb ground turkey
>meal 4
.5 cup rice mixed with cup of veggies
1lb ground turkey
2 eggs
1900 calories
how do I make friends at the gym?
Whats the best lift to add to help my ohp?
incline bench
I'm kind of a newb... isnt that for your chest? Does it help shoulders too?
What rep range should i be doing?
played lotr osts on the surround system when it was empty, guy walked in and we got chatting, now good friends.
Is high metabolism not a meme? I'm an auschwitz mode skelly and i've been eating 2750 cals and im still losing weight. 5'8'' 114 lbs
you might have cancer or tapeworm there's no way you're not gaining unless your TDEE is huge
When I was younger I had some asthma issues which made it hard for me to do extended periods of physical activity.
Lately I've been trying to run on my treadmill, but I noticed that after about one mile it becomes very difficult for me to breathe and I have to slow down for a few minutes until I can pick up the pace again. Is there any way yo expand and strengthen my lungs or will running eventually improve my lungs?
Also looking into starting weightlifting, but I don't think weak lung capacity is as big of a problem for that.