Last thread reached bump limit
I have two questions:
1) I've been going to the gym for almost 4 months now, doing SS and I've progressed nicely on bench, squats and diddlies but I'm still stuck on my OHP, I've been doing half pl8 for all this time and I still struggle on the last reps, never managed to increase past that, what do?
2) I have over a year to train for a military exam in which I need to be able to run 2.3km in 12 minutes, can I do it in one year and how should I go about it?
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Is it stupid to do a PPL routine with a rest day every other day? (PrPrLr instead of PPLr)
Is hentai worse for your brain than real porn
Also does a thumbnail being spammed (tranny post from earlier) break my streak
I don’t even want to cum, just edge
how do you properly do push ups? I did some googling, and there seem to be different answers for what your arm positioning should be. Also, do your elbows go more outward, or do you tuck them in closer to your body when you bend them?
what ive heard is that when u tuck you hit more triceps and if you dont tuck you hit more chest
Yes. It isn’t optimal. If you wanna lift 3 times a week do fullbody.
change your program, SS isnt supposed to be done for more than a few months. look for one on liftvault.com or get a choach
Depends on what you want to focus. Elbows out will recruit chest muscles. Elbows to side will focus triceps a little more.
If you're just starting out do them elbows out so you work more muscles. No reason to focus anything until you find specific weaknesses.
How inaccurate are Treadmills? I'm getting 400 calories burned and I really doubt that's anywhere near accurate, It was like 40 minutes of on/off running and probably closer to 20 minutes of running and 20 of walking.
Is there a better way to keep track of calories burned or just keep track of running stuff in general?
Is it a bad idea to train bench one day and ohp the next day? I have a lower back injury and can’t do lower body work but I still want to lift 4x+ a week so I figure I have some time to focus on upper body while I recover.
Is it enough if I take 400 IU of vitamin D3 per day?
First time trying casein and it was really chalky. Is this normal?
Anyone have any experience bringing supps from the US into Canada. Want to get some K2 MK4 15mg but all that's allowed here is 100 mcg. Anyone tried ordering from us sites, or buying it and bringing it in?
my lower back gets really sore from squatting but especially rowing (i'm doing 5x5): what do?
i keep getting muscle cramps, specifically on my hamstrings and quads, what do? i drink hella water, take multivitamins, eat bananas, drink sugar free gatorade and i still get them.
try stretching properly before and after
real porn disregard women and hurt their lives
hentai doesn't hurt anyone
your mind doesn't come in the big picture of things
watch hentai
i usually try to foam roll at night before bed, but i'll stretch before and after my runs, thanks user
When following a full-body routine am I supposed to alternate exercises designed for different muscle groups or do a set of exercices targeting a certain group and the switch to other ones?
Hentai imho is far worse because even if quite impossible with porn (human) you can actually fuck actress in there while hentai is just a drawing that no way in hell you can fuck them, also it's even more poisonus because you have to use your imagination to be sexual aroused by that while porn it's real human beings having sex (it leaves very little to imagination).
Just stop watching porn user, I know you can do it.
Otherwise you will never make it.
Go check Athlean-x on YouTube, Jeff just made a video about that.
Look up the form differences between high bar and low bar squats. High bar will probably be easier on your back with proper form. Maybe try more reps at lower weight instead of 5 at near max.
There's a variety of routines but the ones I tried were usually big compound lifts to begin and then some accessory work. Unless I'm misunderstanding your question.
how bad is it that I'll probably hit 3pl8 for 1rm on bench before I do for squat? 165lbs body weight, at 275lbs for both bench and squat rn.
What is the logic of splits like PPL that group by body part in the same workout? Doesn’t it make more sense to spread them out so you can get more volume on each one? Does training muscles for endurance impact size or strength?
In other words, why do people think it’s better to do rows + chins Monday and BP + OHP Tuesday than to do rows + BP Monday and chins + OHP Tuesday? I would think the latter is better.
What nutrients are also essential to good strength? Excluding protein obviously
What kind of milcareer are you aiming at? I've been infantry for 4 years. In 12 min you should be able to run at least 3 km. Otherwise you will not like it there. As far as lifts go, they are helping, but for the most part endurance is far more important than strength. Try learning to run with a backpack with up to 15 kg of weights in it.
Can you fit in any core or posterior chain work, like hip thrusts, hangs, etc? Nothing wrong with hitting this two back to back generally but nobody here is a doctor or knows your exact condition.
Check your form, but squat will work your whole trunk somewhat. Is it soreness or bad pain? If so add core exercises or try front/zercher squats.
Whatever, you’re imbalanced. Most people don’t train legs enough. Not the end of the world.
Stretching before workouts is a meme that can cause injury. You should stretch after instead. This is one area of sports literature where good science has been done. Also try icing or hot packs (or hot/cold baths).
If I eat nothing but peanut butter and jelly sandwiches everyday, while achieving a caloric deficit, will I look weird?
If one can put up decent numbers on lifts with proper form but still looks dyel, does that mean they have a higher "ceiling"?
>I'm still stuck on my OHP, I've been doing half pl8 for all this time and I still struggle on the last reps, never managed to increase past that, what do?
OHP is a bitch to increase, but it's actually normal. Your OHP will mostly hover in the 60-70% range of your bench, thats just how it is generally, so if your linear progression has stopped on bench and you can increase it every 2 weeks or so, your OHP will increase like every 3 weeks.
I don't really know about it but i can't imagine these "calories burned" being accurate because of many things. Its best to keep track of approximate calories and how much exercise you approximately do. then just see if your weight changes favorably. if not, adjust accordingly. (when stalling for more than 1-2 weeks)
texture wise yes
I guess you'll have severe vitamin deficiancies without any veggies or fruits.
runnersworld.com
Bro, just use the 1000UI pills and take at least one a day. I go for 4000-5000UI daily.
Dynamic stretches before, static stretches after
Hitting each muscle group once or twice a workout won’t be enough to push the body into recovery, you need to hit the same parts hard (unless it’s a side accessory workout) in a day in order for it to be pushed properly. Then you take a few days off from those parts because your body needs the time to recover and grow stronger without behing inhibited by additional working out of the same body parts.
>Is hentai worse for your brain than real porn
Well, might as well ask if cigars are worse for you than cigarettes. The point is that you can have as much as you want just don't be a monkey about it and ruin your life with it
Vitamin D, Magnesium, Iron, Zinc, Calcium. Vitamin D is the most essential though.
I get a upset stomach soon after I take creatine monohydrate, is this normal
been working out for 5ish years now. 20y old now, about to turn 21.
1,79m, 92kg @ 16% bfat.
s 308 b 242 d 396 (all 5x5, i dont know 1rep, sorry)
1. Would you start your first cycle now or in maybe 2 years with those stats? it would be low dose test-p or e, i'd start with 250 even if some people say you will never notice anything on doses this low.
2. College is #1 priority. Would it have a huge impact on my studies, mentally speaking?
3. I already have hair loss, acne and moderate stretching marks. they are -definitely- going to get more severe, right?
What percent do i want as far as Protein, Carbs and Fat
you dont go for percentages normally, you go for grams per kg of bodyweight. and that is up to personal taste normally. you have to know your daily calorie intake first. roughly 2.25-2.5g of protein should be fine. if you like to run it low fat, you go 0.75-1g of fat, and the rest is carbs. or vice versa if you want to run low carb.
Is PPLPPLR the best routine?
What do I do if I plateaued after only two months of training upper body?
I've plateaued on push ups, how can I do more?
when you switch from fucking around with random exercises at the gym to doing SL 5x5 should you still start from scratch working yourself up from very low weight or should you start with what your lifts are at right now?
the app's recommended starting weights are ~50% of what i'm capable of right now and it seems kinda weird to drop so low. would take weeks for me to get back to where i was.
in 6 months im going to work for my uncles construction company and then maybe transition into oil field work after that, it is my one ticket out of NEET hell but the problem is i am a weak manlet slightly below beginner's standard for every lift and i havent had a long distance walk in 5 years
whats the best way to condition myself for this kind of work
Literally just do the work. Eat good while working. You'll be sore for the first couple of weeks but your body will adjust.
Depends on how much time you're outside.
How do I stretch after doing push-ups?
Do you really need to build a strengthbase first or is that an elaborate meme forced by fat powerlifters?
So is 4x8 PPL alright for beginners or does it have to be a strength based program first?
I don't care about numbers, I just want to look somewhat good.
Anyone here read The Squat Bible? If so, is it worth my time or should i just read books on oly lifting?
Why do I feel guilty after eating substantial meals?
It wasn't even bad food, I had ground turkey breast with corn and greens.
I climb (indoor bouldering) 3x a week usually.
[3 times in the week non consecutive days and weekends off]
I want to add free weights like starting strength or something
Do I do them on the same day as climbing or alternate days?
So its
>Climb + weights, rest day, climb + weights, rest day, climb + weights, rest day, rest day
Or
>Climb, weights, climb, weights, climb, weights, rest day
are you a former fattie? if so, that's your life now. you will forever be afraid of getting fat again for eating a bit more than usual. sucks...
REEEEEEEEEEEEEEE
It just sucks, it'd make more sense to feel bad if I was eating ice cream and bacon or something
>I need to be able to run 2.3km in 12 minutes
That shouldn't be very difficult, one year is a lot of time. May I ask what time you're currently at?
I can probably help you best if you give me your current time. But either way, get used to running, run twice or thrice a week. You should build up general endurance first, run slowly and steadily for half an hour or so. Later you go for some more speed. I recommend interval runs. 2300m is an odd distance, right between the longest middle distance event (1500m) and the first long distance one (3000m). There are plenty of plans for those online.
I would find your one rep maxes (there are calculators that let you approximate it) and subtract 10-20% and try from there. The potential issue is having one or two exercises you are lacking the strength for but if you've been fucking around with random stuff then your lifts will probably be near each other.
so instead of working myself up over several weeks from low weight to find my 5rm and start progression from there (as SL suggests) i should go the opposite way and find my 1rm and work myself down to where i can push out those 5 reps?
Calorie count and stop eating food for taste pleasure. Treat hunger like how you would begrudgingly treat a nearing-on-empty tank of gas. Eating isn't fun, you're just making mush with the thing you talk with and swallowing it for nearly an hour. OMAD
Personally, I would start with the bar but accelerate at more than 5 lbs per session until you get close to your current 5rm. Ramping up gradually will help your body acclimate to the training regimen and help you groove form, but no need to go slow. Spread it over like 2-3 weeks.
So, for example, if you’re currently squatting 200 I’d personally go something like 45, 65, 95, 135, 165, 185, 200.
yea, that sounds plausible. guess that's what i'll do. thanks mate
Is 5x5 stronglifts a good workout overall?
I’ve always wondered how much it costs to do a cycle of tren or whatever you call it? How long is the typical cycle and how much per month?
yeah it's pretty solid
Last month my big toe on my left side started hurting after my run. Now fast forward to this week and my right big toe is hurting, the left one is fine again. My shoes are brand new and properly fitted. My running form is good. I've been running for 5 years. Shit sucks. Any takers?
I'm taking a police PFT this weekend. I did a mock test yesterday and aced it, and ran 300m two times today and got a passing time both days.
My question: is taking off from sprinting for the next 3 days (Wednesday/Thursday/Friday, test on Saturday) going to slow me down? The time to beat is 62.1 seconds and my quickest, after 2 days rest, was yesterday at 57 seconds. Today I ran it in 58 seconds and 60 seconds.
Should I add something to the workout?
My shoulder is fucked up. What kind of doctor do I need to see? Physical therapist? Osteopath? Orthopedic? Chiropractor? Some other big stupid fucking word I've never even heard of? I have insurance and money, I just don't know what would be the closest thing to an expert on shoulders.
don't mess with training programs unless you absolutely know what the fuck you're doing, if you have to ask you shouldn't
forgot obligatory reply count enhancer pls help
probably go to a general prac. then they can refer you to a specialist if needed m8
Thanks user.
Can anyone recommend me a good small gym bag.
Every general practice doc I have seen knew less than I did about whatever I asked them about, then they just charge me $300+ for literally fucking nothing. I'm sick of it. I'm hoping someone here with experience with shoulder injuries can tell me what kind of specialist I should be seeing. There have to be people on here who have had shoulder injuries.
>Stop eating food that actually tastes good
This is a hot take user
You can eat healthy food that tastes good and enjoy it as long as you're not an obese cow
bro, its just a fucking bag
If you’re a beginner just go the program like said. But you should read the strong lifts website, lots of good info. The only thing I’d really add is chins and dips (which is in the website).
You can also do some cardio or HIIT on off days.
How bad is it to have a sugary cheat day once a month when cutting?
Normally I wouldn't, but my boyfriend is visiting another country and wants to bring me back some foreign chocolates that I really want to try.
>implying 75% of Jow Forums isn't gay
I shiggy diggy
Did ON change their cookies and cream recipe? It tastes different.
well 75% aint welcome
Recently switched to PHUL and the upper strength day is as follows:
>bb bench
>incline db press
>bb row
>lat pulldown
>OHP
>bb curl
>skullcrushers
The problem is that by the time I reach OHP my shoulders have almost no more strength in them. I used to be able to get 1pl8 OHP but now I'm literally struggling to get a set of 45kg. Should I start with OHP's instead or just continue like this?
once a month is completely fine as long as you're not stuffing yourself with only sugary junk that day. indulging in some damn chocolates won't make you fat overnight and won't have a noticable impact in the long run if the rest of the month stays clean
Is jumping rope actually based?
No. The only point of using a jump rope is for pace and timing which could be done but something like a metronome. You are literally paying someone to make a product to wack you in the shins when you fail.
Jump rope, more like cuck rope
lol
currently 10kg overweight according to TDEE calculators.
I dont get tinder matches, if I cut down 10kg, do you think i will start getting matched with new pictures or am I doomed if I cant get matched being slightly overweight?
trying to lose ~45lb
what is the best way to do this? i lift around 3 days a week for 45-60min every session and i try to do some cardio inbetween. I like to run and to bike, but I'm looking into swimming. I have also changed my terrible diet to a better one very recently so hopefully it will start showing in some time.
i'm 6'1", 207lb and trying to get to around 160lb or so
just keep doing what you're doing already. and if not already doing so, start tracking your meals. buy a kitchen scale and autistically track what you eat. feels like 90% of people undererstimate the amount of calories they eat and wonder why they're not losing weight.
make sure you REALLY are in a caloric deficit and you're golden, mate.
thanks man. i really don't know anything about cooking so i only eat like shit sandwiches and/or store bought (pretty okay, not really unhealthy) things. I would like to know how to cook (therefore being able to autistically track my meals) but don't know where to begin
Is it weird to lift the empty bar? I recently started going to the gym and want to lift weights, but it's always really embarassing to lift or row an empty bar amidst the chads. I'm also a little overweight trying to lose 30 pounds which doesn't help too much with my confidence.
dude no one cares
had to be able to cook my whole life so i don't really know where to start "learning to cook" - can't help you there... but cooking stuff like brown rice, eggs or throwing some meat and veggies into a pan with some healthy oil and spices should be accomplishable by pretty much everyone, mate. just start experimenting. cooking your meals yourself and really starting to control what you put into your body would be my #1 advice to eating better/healthier and losing weight
do you get noob gains again if you take a 4 month break from lifting?
you're there to improve yourself in a safe and consistent manner, not to impress anyone at the gym. keep that goal in mind and don't give a fuck about what others might think or any weird looks you might get.
99% of the time nobody gives a shit about what you do anyway.
whatever you will have lost will most likely come back easier/faster once you pick up lifting again
thank you, appreciate it!
Will running give you abs?
start with easy shit like the ol' chicken broccoli rice
dont watch youtube tutorials or internet recipes because they make the simplest things extremely difficult by adding random shit to make it "original"
just cut up some chicken breast, splash some paprika powder and black pepper on that shit and throw it in a pan with heated oil and then keep rolling it around with a spatula for 5 minutes so its evenly cooked
then take your rice out of the rice cooker and your broccoli out of your steamer and voila, a perfectly healthy meal full of big gainz
if you need any more easy-tier recipes let me know
Am 19 yo, always been skinny ass dude, recently gotten into getting some meat on my bones.
Been hitting the gym for a month and working out alone for about 2 months beforehand, gained 10kg/22lbs, but they all went on my belly. I'm currently pushing myself at my maximum on all exercises, but my arms are sticks. How do I avoid becoming skinny fat?