QTDDTOT

I've got a testicular issue that I've got a surgery scheduled for next week. I normally do swimming as my cardio, but since my upcoming incision will prevent that, I've tried switching to running. Yesterday within the first minute of running, my nut hurt rather badly and I had to quit but I switched to an elliptical and felt fine trying to work at a similar intensity.

My question is how equivalent, if at all, using the elliptical is to running? Should I just not worry about it and do whatever I can to build up my shit-tier cardio?

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How many months average until one escapes DYEL mode?

I think if you used underwear that was more supportive of your nads, you'd have less of an issue running.

>Should I just not worry about it and do whatever I can to build up my shit-tier cardio?

Yes. As long as you're getting your target heart rate for the majority of the duration of your workout, I wouldn't sweat it.

I wear boxer briefs. The nerves in my nads are fucked up and cause me pain at both random times and during some kinds of exertion. The surgery is actually a denervation of the area.

>as long as you're getting your target heart rate
So I take albuterol before working out because I have some lung problems too. That naturally gets my heart rate elevated on its own. Should I factor this into my target rate? I've mainly just been working on consistent exertion over time without really tracking my rate (I happened to see I was hitting about 190 yesterday in the midst of a faster interval)

depends on your height, weight, diet, age, etc. but assuming you're an average skinnyfat dude with a decent diet it's probably like 7-9 months?

My feet won't stay under my ass for bench. Even with socks I'll slip. Is it a major issue, do I have to go barefoot or buy lifting shoes?

You can't be catabolic and anabolic at the same time, but you can in the same time period

Looked into this more and I believe it'd be classified as lower hamstring tendinitis, in case anyone has some advice for aiding with recovery from that. So far I'm seeing people only suggesting massaging the area regularly, but please share if you have a history with this issue & dealing with it.

I squatted 5x5 235 and my lower back is a little sore. Do I need a form check? I did one the other week and it looked fine.

Basically... is sore lower back always a bad thing?

Sore back can be normal. Muscle soreness that is.

5'9
160 pounds
chubby af
mostly goes to my ass, hips and thighs
was probably low test in the past when i first got fatter than i am now, due to not going out and thyroid issues so my understanding is my fat would be more likely to go to girly places like that

now im doing better and lost a lot of fat, but its still mostly on my ass etc

wtf do i do

Lift your balls off, lean bulk. Muscle density helps raise test

ok so just keep up the caloric restriction and exercise more and my body will recomp over time?

You're not overweight, your composition is shit. Eat slightly above maintenance, lots of protein

2.5 lbs are fine if that's the lowest you have. 90% of gyms probably don't have 1.25 lb plates anyway.
Missing a day here or there is fine if you're feeling beat down from real life.
Are you on your toes for bench? I don't think I could keep my feet under my ass for competition bench (foot flat). Don't need lifting shoes for that, doubt it would help anyway. Sounds like you need to work on leg drive or arch to better press your feet into the floor. Alternatively just stick some plates in front of your toes.
You might've good morning'd your squat a little but I wouldn't worry about it.

Bench guy. Yes, and it's probably due to ankle mobility. I'm tall, I don't need plates. I do need to work on leg drive and arch though. Any good guide? I tried Thrall's but I wasn't thrilled

redpill me on kinobody
how does he look like that with only training three times per day with low/average volume ?

What's wrong with doing all exercises in one single gym session? Full body.

youtube.com/watch?v=zHn9mLnsxV4
youtube.com/watch?v=WcTErwF1wiE
youtube.com/watch?v=ily2X9LCEfg
youtube.com/watch?v=Eju5IC5bXJQ
youtu.be/4QcESCtiz1M
Try these. I think the Bryce Lewis ones will help you the most with form, but there are other tips I found useful in the other ones.

When training, I should be looking at the highest possible weight*reps product within the given range, right? For example, if the range is 5-8 and I can do either 7*50kg or 6*55kg, I should opt for the former, right?
Thanks, I'll check them in a bit

No one ever goes for 7 reps on something. I hate when people say do 5-8 of something. What are your goals? The more reps you do the more it's leaning towards hypertrophy, the less you do the heavier you go for strength gains.

Try it and you'll understand.

Doing PHUL. OHP is 5-8, I assume because it's harder to progress it otherwise. It's part of the power workout, the idea is that once you can do 7-8 for every set, you increase the weight

Nothing.

>You might've good morning'd your squat a little but I wouldn't worry about it.
Thanks friend. I figured i was fine because this isnt bad lower back hurt. Could you redpill me about "good morninging" squats a little? I've read conflicting things about this.

Guys I just started lifting again and holy fuck does DOMS put me the fuck out of things. When I first started I would be out for days. I can't tell if I used too much weight, but I read you should use enough to fail within 10-12 reps.

Anyway took break for a few months due to buying a house and other excuses and I am starting again. I'm still feeling the leg workout from Friday. Am I using too much weight again? I even have some men recovery supps I take before bed in an attempt to help.

Any advice?

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Ik that when I started working out again I got doms on my first couple of workouts but now I never get any so just take an Advil and don’t kill yourself big guy. Maybe stretch your legs cause leg doms are ass

My traps are small but I can shrug as much as I can squat. What gives?

Yeah I mean shit the handicap toilet at work is a godsend for sitting on it. I keep forgetting Advil n shit exists.

I'll remember to stretch before bed too, guess I'll just keep working at it till it stops. It's not even the uncomfortable feels it's just I hate when it affects my ability to do the next days workout. Thanks

I'm going to assume you have shitty ROM on your shrugs. Basically making your shrugs a vanity lift.

honest question pls no bully
>normal built, training for 6 months.
>eating clean at a slight deficit
>go to gym 3 times a week
>do bench, squats, OHP, diddlies, abs, back extensions. In that order.
>successfully never skip training, still having fun
How retarded is doing all those compounds every training? Am I fucking myself over? Wanna go otter mode and already seeing good results. Pls advice.

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Probably. Also, I tried the "weighed stretch" approach, I couldn't deadlift enough to feel it. I can't figure out power shrugs is all. Maybe I should just rackpull instead

Try switching to dumbbell shrugs. Hold it at the top for a 3 count. You can also do farmers walks while holding the shrugs too.

i cant stop eating i cant help myself i lost a lot of weight but put on like 20 pounds again because i am eating so much im getting fat should i just start lifting like insane and put on weight or try some cardio and dieting so losing weight and stuff?!?

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>Good Morning Squat
Basically when you perform a good morning it's a hip hinge. It involves hamstrings, glutes, and lower back (should not be primary mover). When you start to do it in the squat it's because of weak quads and your glutes taking over to take the most optimal path to straighten out during the lift. I do it because I squat pretty low, deadlift twice a weak, hit RDLs twice a weak, and hit GMs twice a weak along with leg curls. I have weaker quads and while I can move the weight, my bottom doesn't do correct form and it automatically shifts into the easiest way to get the weight up. This is bad because of the weight you're moving. You don't good morning the same weight you can squat. This is why your lower back is sore.

tl;dr Weak quads, dominant glutes/hammies. Add in more quad work (I like anderson squats, thinking about adding in hack squats).

If it's something like that then it should be fine. I used to do 5x5s and add 5 lbs on the last set. If I got 5 with it I'd add 5 lbs to the last 2 sets the next workout.

Yeah it's pretty retarded. If you ever get heavier weights you'll never be able to keep it up every workout, or you'll be using such sub optimal weight it won't really do anything for you.

Deadlifts 3x a week might be too much and you also aren’t doing pull-ups or rows? I’d do deadlifts 1 or 2 days and do pull-ups or rows instead. If you’re tryna go otter mode then that’s fine but like other user said if you really want to build muscle you should break your shit up

> Hold it at the top for a 3 count.
Never did this, that's probably why I never really felt the shrugs. Thanks, will try

I should alternate deads for bb rows. I feel like I'm still getting noob gains to be honest.

You really only need 1 set of deadlifts a week to progress as a beginner.

Lift harder M/W/F, Tues/Thurs do cardio

What bf% should I be aiming for when I do a cut?

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I’m cutting till I see abs so like 12% but it depends on your goals

I'm about 2-3 months into SS so I'm still trying to put on mass but I'm currently sitting at 23%bf. I'm not sure if I should cut or just maintain and workout harder

Cut until you're happy with what you see.

thanks sir i will buy a gym membership i havent done any gym until now

Cool, read the sticky it'll tell you how lifting is good for fat burn and the cardio on off days only helps

I’m afraid I might do my body harm, but I’m trying to cut a good bit of weight off and went from eating 3000 + calories per day to less than 1500. Been this way for a week. 6’ 250 lbs. I just started lifting. Am I doing this wrong?

With your height and weight at 1500 calories that’s 2 pounds per week, if you’re just starting to lift that’s probably not a good idea.

What does 2/3/4/5 mean?

Is it normal to feel "deflated" when on a cut? My abs and serratus are slowly becoming visible but I feel when I flex that I can't reach the same tension across my body.

On week 8 and dropped ~5kg. (6'1, 85kg, intermediate/advanced lifts). Also any protips on godtier cutting ingredients/snacks?

1. Am I supposed to cut more to escape skinnyfat too? I look good when I'm empty but my tummy sticks out when I wear rashguards.
2. Any good sources to fix anterior pelvic tilt? I guess that's why I look fatter than j am
3. Is 1g protein /lbs still true? I can't cook as often anymore and I'll buy whey if it holds true.

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advanced lifter

By looking good I mean pic related btw

So I finally contained my appetite and now I’m eating too little. God dammit

1 your bf is low enough to concentrate on lifting for a while, you 'll do a real cut after end of lineear progrerssion
2 stretch psoas and overall stretchig and don't sit so much, learn to stand properly
3 1g/kg is way enough

But what do the numbers mean?!? What exercise are they referring too?

To escape skinny fat, if you’re a noob lifter, just cut and lift at the same time. If you’re no longer getting noob gains, keep lifting and focus on diet. Try to cut as much sugar as possible, no booze, good carbs, etc.
There’s some good videos on YouTube about correcting the tilt. Go watch those
It’s 1.5g of protein per kg of body weight.

maybe you're cutting too hard, for an advanced lifter more than 2kg /month is on the higher end
have you tried cheating your cut for a few days to see what happened?
ohp/bench/squat/dl
number of plates 1rm

Thanks.

Nigga you from sma on soc?

Fucking kek, yeah.

I was memeing man. It’ll take you years to hit 2/3/4/5 natty.
Honestly, to get girls like that, just have abs and decent shoulders.

I can do it, it is fine. I am very persistent.

More power to you then lol
Any other questions

So how do I eat for now, maintenance with enough protein? I easily cut out bad carbs booze etc. And eat 1g fat per kg (not trans etc)

God damn that girl was cute, bangs kill me man. Also, do squats make you shorter? I know it is a retarded question.

No but spinal decompression and stretches after doing heavy squats will help you feel better.
How long have you been lifting? That’s the key part to answering your question accurately.

I can't find a simple explanation of mewing anywhere, someone pls describe technique.

is doing cardio for 30minutes during rest days on 5x5 ok?

Thanks, lad. See you in a few years with my cute sma gf.

It’s fine, but HIIT is better for cardio gains anyway
Godspeed m8
Be sure to show her off

Yes absolutely.

I've seen great results doing lots of supersets for my arms. Can I do the same for chest, for example? Or is that kind of routine too much volume for a bigger muscle

I will.

I did ss 2 months at summer then had no access to gym, was doing phraks gslp for a month 2 months ago but got a herniated disc (unrelated to lifting) so stopped until the pain subsided. Now I'm back at phraks gslp for a week

they're supposedly ok for bigger muscles too
I've never tried it myself, I usually use supersets with antagonist muscles

Rest tongue on the roof of your mouth
Don’t breath through your mouth

>get food poisoning and vomit for the first time in about a decade
>blood pressure in face is so intense I end up with petechiae around my eyes and subconjunctival hemorrhaging in both eyes
Any other Jow Forums bros know this feel?

I understand that if you lose body fat, you will lose weight. But you can also lose weight but not lose body fat.

What can I do to maximize the amount of body fat being lost as opposed to just weight? I’m eating at a 500 calorie deficit and hitting my macros each day.

Not cutting an extreme amount, getting enough protein, and lifting weights is really all you can do, so you’re probably fine

What constitutes as cutting to an extreme amount? I calculated my TDEE and did a 500 caloric deficit from that number. I’m eating around 1900-2000 calories per day

5’10” 185 right now and looking to get down to around 170-175. Currently getting around 230g protein/day.

doing bench with 1 plate means one 45lb plate per side (90lbs total) or it means 20 something lbs per side for a total of 45lb?

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45 each side so 90 lbs + 45 lb bar= 135 total weight lifted

A plate on both sides (90lbs) plus the barbell, so one plate bench means youre benching 135.

1x45 on each side. That would usually be on a 45 lb barbell, so 135 lbs total. (1x45 lb barbell and 2x45 lb plates)

thank you fit bros

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500 deficit is certainly not an extreme amount. If you were cutting more calories like 1000 calories your body would probably start drawing energy from your muscle. But your body won’t burn muscle if you’re caloric intake isn’t dangerously low, you are using your muscles, and you have the protein to fuel your muscles.

Thanks friend. Cheers

I'm not skinny fat but I do have a bit of a belly that I got way back in the day and never left. I want to bulk and get bigger but I don't know if I should start by cutting or bulking.

If I weigh 150lbs, what would be a proper diet to get enough protein while cutting/bulking depending what I need to do?

This fit shit can get confusing if you're a total greenhorn dumbass. I just wanna get a bit bigger and kill this belly.

I'm not skinny fat but I do have a bit of a belly that I got way back in the day and never left. I was to bulk and get bigger but I don't know