/qtddtot/

when doing leg extensions, should the back of your knee be resting against the seat or slightly in front of it?

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The rule is:

cold immediately after workout,
hot when you haven't used the joint, muscle in a long time( like 12-24h).

Depends on what you mean by muscle soreness, but a lot of people train to get rid of injury, but they use lighter weights and higher reps. This type of regimen might be of help to you, if you have the time additional work.

how long to stick to a routine before jumping to another?
2 months? 3 months?

>Unrelated, thought woman in a pic was wearing a diaper, kinda dissapointed.
kek

Is it ok to eat 3 eggs a day? The science out there is all confusing and contradictory

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Thanks user, appreciate it. I'll make a point to focus on my protein intake.

Make sure that what you're feeling is actually soreness and not some kind of injury. Blew out my rotator cuff a few times, thought it was just soreness.

You don't seem retarded like me though, so I feel you'll be cool.

Okay cool.
My muscle soreness is essentially just from coming back after a good month of complete inactivity and having to jump back in to training. So after training, everything feels like it's constantly spasming/locked in a contraction.Will definitely look to do this to keep active in between training sessions.
Appreciate the advice.

3 eggs a day is nothing, that's like 1 omelette, go nuts

Thanks for the warning and the encouragement. Doubt it was retardation on your end, just drive to keep going. Trusting your rotator cuff is back to normal now.

more reasons to be consistent ...........

Categorically yes. Dietary cholesterol (which is what scares people about eggs) has no impact on blood cholesterol.

5"11 - 187 lbs. Posted in the last thread about cutting down, but I'm also looking to change my routine from ICF. The program is great for a novice-intermediate, but I'm just not pushing the numbers so much and I'd like to get SOME definition.

4 day split, First two days uppers, last two days lowers; ABxABxx

Upper A -
BP 3x8
Pendlay Rows 3x8
Incline Dumbell press 3x10
Lat Pull downs 3x8
Lat Raises 2x10-15
Tri pushdowns - 3x8
Curls 3x12
Abs - whatever, cable crunch, situps, high intensity accessory work

Upper B -
Pull ups
Shoulder press 3x8
Cable row 3x8
Dumbbell press 3x8
Flyes 3x8
Curls - 3x8
Tri pushdowns - 3x8
Abs

Lower A -
Deadlift 1x5
Leg Press - 3x8
Leg Curls - 3x8
Calf Raises - 4x8
Abs

Lower B -
Squats - 3x5
Split Squats - 3x8
Lying Leg Curls - 3x10
Calf raises - 3x10
Abs

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Thanks homie. A bit stiff, but those epsom salt baths did wonders. They're good for more than just soreness. They help with skin tone, stretch marks, even anxiety.

You're right user. Taking it as added motivation.

I began hanging from the bar to work my way towards pull ups. What's the best way to do it, hang for as long as I can one time or hang in sets?
Also, I was thinking I could combine sets with negative pull ups in circuit for a better routine.

Glad to hear. Hoping it'll be 100% in no time. I'll look into getting epsom salts, but they only have them in the big hypermarkets in my country.

Thanks friends. Time for eggs

MWFSa
3 sets of pushups to failure (diamond to fail, standard to fail, widegrip to fail, 20 minute rest, repeat)
Pushup ladder from 15-1 with short rests
3x40 sit ups
Sprints
Skullcrushers 4x12
Close grip bench 3x8
Dumbbell bench 4x12
40 min stationary bike

TuThuSu
3x8 pull ups
Pull up ladder from 6-1 with short rests
Power clean 5-3-1
Bent over row 3x8
Curl 3x12
3x40 sit ups
10km run
40min stationary bike

I do the calisthenics in the morning, and the weights in the afternoon.
I switched to this from just calisthenics every day because I was told that by not giving the muscle groups a day to rest, I would plateau faster. I added in the weights because lifting is fun, i'm bored, and i've heard it will help with my calisthenics numbers.
Im training for the military.

Any critique on this routine?
I am trying to get my push up count up as much as possible primarily. After about a month of this I plan on going back to 200 pushups every day in as few sets as possible, as I repeatedly got advice to take rest days for a while, then do 10 days of pushups every day, then rest, then test.

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Is 1/2/3/4 for 1 rep or for 5?

Why wouldn't you do
upperA lowerA x upperB lowerB x

Yeah, that's what I meant. Didn't want to format it like a down syndrome.

What kind of shoes do i need when i do deadlifts and squats? Does it really have to be a lifting shoe?

I recently switched to nSuns 5/3/1 5 days, with dips, chin-ups, barbell rows, hip thrusts, leg press, romanian deadlifts and leg raises. Does it mean that I'm doing a "powerbuilding program"?

For those of you who can bench, lets say 300 pounds, or squat a high weight, what does it feel like to unrack that weight now compared to when you started lifting?

I.e. a newbie lifter with a bench 1RM of 100 lbs vs. an advanced lifter with a bench RM of 300 lbs, obviously the latter is heavier but how much different does the weight feel in your hands when you unrack?

Hope this makes sense, I’m asking because I’ve been lifting for a few months now and the more weight I put on my lifts, the heavier and harder they feel even though I’m getting just as many or more reps each time. Unracking 185 on the bench is almost enough to psych me out even though I know it’s baby weight compared to where I’ll be in months/years. Is this purely a mental thing?

I'm doing SL right now but a friend showed me a modified version called ivysaur 448. Any thoughts on this workout?
If it's good, after how long should I switch away from SL? I've heard that once you pick a routine you should stick with it for a while, so I'm not really looking to immediately switch to this new one.

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No, it doesn't. Flatter the better. Unironically shitty old converse are fine to lift in. Or, barefoot is good too but is not appropriate if you are at a public gym with others

>Is this purely a mental thing?
It is in a sense. Your body knows that the weight is heavy, so it's sending you signals to be cautious and anxious. On top of that, unracking the weight uses different muscles in addition to the ones you'll be activating in the lift.

When it stops working/constant stalling after exhausting all options. At least give it 2-3 months.

3 eggs are fine

Dead hangs aren't much an exercise. Start with chin ups. If those are still difficult, do assisted, negatives, assisted with resistance bands, use the lat pulldown machine, progressively overload them until you can do more. Do lots volume like 5x8-12. Once you hit 12, increase the difficulty

I'm just starting out and I'm a bit overwhelmed after reading through some threads here and different articles. I'm 5'11" 155lbs and I guess skinnyfat.
Should I be trying to eat more right now to gain muscle or cut to lose the fat I have?

Think I saw you on the last thread man. Sorry none of us got back to you. Anyhow, what's your goal?

Generally there's two paths to follow: Powerlifting and aesthetic building.

Thanks for the response!
I guess my goal is more skewed towards aesthetics than raw power.

Not to sound like a little pussy but it is a little disheartening to know as my work weight increases so will this feeling of anxiety under the bar. I’m not gonna quit lifting or anything, I just look forward to the day I feel confident and comfortable unracking some heavy ass weight. I guess that’s why people have little rituals to hype themselves up before a set.

Are BCAAs a meme?

Unless clarified it's always for 1.

Flat shoes are acceptable for squats, better for deadlifts.
Heel supported weightlifting shoes are better for squats.
You can even lift in socks.

You can switch programs when stop working. If you're bored and/or hate it to the point you don't want to go to the gym, it's another way to see it as "stopped working". Jumping constantly from program to program would yield no results. 2-3 months seems reasonable to exhaust the programs options if you don't like it.

You could eat at deficit and still gain some muscle while beginner and somewhat fat, when you're lean enough (for your standard), lean bulk

If you don't lift fasted and eat enough protein, yes.
If you lift fasted, stop lifting fasted.

I'd go for a bulk.

Look at it this way: Either you cut down to your base form with minimal fat and whatever muscle you dragged with you, which might not be all there considering you just cut down.

OR you can bulk up. You'll skyrocket through those beginner gains with a good, balanced bulk to boot. After a few months with a good bulk under your belt, you'll make a more well-informed decision as to whether you want to keep bulking up for power purposes, or slim back down to where you are now with some good muscle.

Thank you user that makes a lot of sense.

Besides generally eating more protein and milk, are there any foods I should be eating regularly? Anything to avoid? (besides the obvious, like sweets, chips, fries, etc.)

You know what? I've been lifting for about a year now. Here's some stats:

350 squat
310 deadlift
160 bench press (lol)
120 ohp

There's not a single second where when I go to attack the bar, I'm not anxious. I know I can progress. I know my body is strong. I know I can pull it off, but at the end of the day, our bodies are programmed by evolution.

In the days of survival, the only reason we'd be pushing the weights is to get food so our species didn't fucking die out. That's why we're afraid homie, because our bodies think that either we pull it off or we die.

At the same time, take heed to what user here says
If you want to lean back down to minimal fat, you're more than able to. I'd advise against it because once you lose a lot of your fat, it'll be hard to progress on lifts and you'll have a few more bad days at the gym. I'd personally advise balls-to-the-wall bulk and then a steady cut for results. Your experience may vary. You'll have to give it a bit and see how your body responds.

As far as regular foods though, just get a myfitnesspal. If you work on your feet a lot, get a fitbit or a similar calorie tracker. I went on a "bulk" of 3000cals a day, but it was all for nothing as on a heavy day, my tracker tells me I burn 5000 calories.

But that said, track your macros more than anything. It really doesn't matter what you eat. Remember calories-in-calories out? As long as those macro goals are met, you'll be good. It might not be healthy, but you'll hit the goals.

But if health is your forte, I'd say get a nutri-bullet and mix up a nice milk-protein powder-peanut butter and avocado oil shake every now and again. Helps hit those goals.

Cut down on salt and sugar. I still have a soda to keep the blood sugar up, but that's the lazy man's solution. Salt too obviously, if you have heart issues like I do.

Are adidas ultraboost any good for jogging? I want to treat myself for finishing c25k. It's been a great 8 weeks of starting my fitness journey.

Which one of you jerks posted this?

Thanks for that man. Your squat and dead shit all over mine, had some back issues in high school so now I only do highbar a couple times a week and no deads for now. Putting 350 pounds on your back and squatting sounds like a fuckin trip, I hope to get there someday.

I’ll try to turn that life or death feeling into strength so I can channel countless generations of evolution into some sick gains.

Say I want to hit an average of 2000 calories per day.

Is it ok to do 4 days of 1200 calories, plus 3 days of 3000 calories?

Highly sub-optimal. Eat consistently every day as best as you can.

Why does my right collarbone hurt when I bench? I'm lifting for like 4 months so I'm only benching 115lbs and it hurts my collarbone ever so slightly.
Should I lay off benching? I'm doing 531 training.

Oof, back problems are shitty man. I never fuck around with back trouble myself. One twinge of pain and I go running to the chiropractor.

Do you arch? What's your bar path like? Aim for the nipples or slightly below them.

But her face...

Hate to keep dragging this on. I know the routines fine and all, but I'd like some thoughts on this. Would this be good to get some aesthetics while cutting? Looking to still keep my stats on my compound lifts up also.

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I kinda fuck up on my working set and sometimes deviate from the nipples. Is that why?

this is terrible advice. Protein is a part of the puzzle but it is far from the ONLY thing you can do. some suggestions (i) sleep is king as your body repairs itself when you're sleeping. getting

If it's shifting back towards your face and putting more strain on your shoulders that could be why.

shamless bump

If I take the neck pill too far, will my shirts be too tight? I don't want to buy shirts that fit in the neck but too big everywhere else.

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A rose by any other name would smell just as sweet user

I know I posted this in the last thread but looking for more constructive criticism on this. Just finished SS and looking for an aesthetic oriented program

ABLxCDL

Push 1 (A)
OHP 3x5
Bench 3x5
Flys 3x12
BD Bench 3x12
Skullcrushers 3x12
Weighted Dips 3x12

Pull 1 (B)
Deadlift 1x5
Pendlay Row 3x5
Facepull 3x15
Shrug 3x12
Curl 3x12
Weighted Chinup 3x12

Legs (L)
Squats 3x5
Straight Leg Deadlift 3x12
Bulgarian Split Squats 3x12
Calf Raises 3x15
Hanging Leg Raises 3x12
Weighted Elevated Planks 3x60s

Push 2 (C)
OHP 3x5
Bench 3x5
Inc Bench 3x12
Lateral Raises 3x12
Skullcrushers 3x12
Weighted Dips 3x12

Pull 2 (D)
Deadlift 1x5
Pendlay Row 3x5
Facepull 3x15
Lat Pulldown 3x12
Curl 3x12
Weighted Chinup 3x12

More volume. Do 8 sets for your primary compounds, and at least 5 for accesories like lat raises. I would also say an arnold split is better for aesthetics than PPL since the latter tends to have less emphasis on chest/shoulders

>aesthetics
Drop the Pendlays for Bentovers. Change all that 3x12 shit to 5x10 except dips/chinups. If you can switch Planks with an Ab wheel. I'd add another another curl exercise for your pull days.

I run a more "powerbuilding" pplx2 myself and that's what I have set up typically.
I agree with this user.
>8 sets primary compounds
This. I typically do anywhere from 6-12 sets each day depending on how I have it set up for the day.

Your knee should be inline with the pivot point of the machine.

But really what's the point with leg extension machine it's not great for your knees. Rather just squat, lunge, and leg press your way to big quads instead of using the leg extension machine. If you are going to use it make sure you don't go heavy.

(ignore dirty mirror)
5' 10", 159 lbs. I don't lift currently.

I want to do SS. How much should I be eating if I lift, and what bf% am I around currently? I lost about 20 lbs in the last couple months from diet and not sure how I should eat in terms of calories now; if I should stay in a deficit or do maintenance. On a lesser note is this good or bad genetics?

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Should I just lay off it for now and just not bench for a week? It's my weakest lift.
I'm bulking somewhat as well because my lifts are pathetic. I'm scared if I go balls to the wall I'll get a fat belly. What do?

Am user you agreed with. Recently added pendlay rows back in to thicken up mid back; see them recommended a bit. Trying to do both pendlay and bent over but is there another exercise you'd recommend for upper mid back?

I did it for 6 months. The deadlift programming is completely retarded. I know it was its fault because I exploded that lift up when I switched to 1 work set. Just stick to SL or starting strength, lvysaur isn't going to make you into a bodybuilder and the percentages are too high anyway.

Everyone ignores his intermediate programming for a reason. It's when you actually need a good program to make steady gains so his bullshit doesn't work anymore.

why are jannies deleting self improvement threads

Go to a couple of online TDEE calculators, enter your data, average the results, that's your starting point.
Weight yourself every day, adjust calories until your weekly average weight remains the same. That's your real maintenance calories.
As a beginner, you could get away with an early deficit, once you reach ~12%bf, you can (lean) bulk until you lose abs definition, then recomp back to 12% and repeat until desired look.

Globalist conspiracy to turn the gentry into soigoblins

What's the 1/2/3/4 equivalent of the following exercises?

DB Bench
Pull Ups
DB Row
Skull Crushers

1 DB Bench
2 Pullups
3 DB Rows
4 Skullcrushers

Why has this image mimicked my lifting experience exactly (minus the Hitler part)?

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i'm 5'4 121lbs and i want to get better glutes but without gaining weight, i don't want to bulk or anything, just bigger glutes
i tried squatting, they didn't get bigger, just more firm

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you thought fitness would fix all your problems. Cultivating a good body is just a part of the multifaceted exercise of self improvement

>Should I just lay off it for now and just not bench for a week? It's my weakest lift.
Does it bother you when you aren't benching? If not try a few light sets watching your form. (arch and bar should end near your nipples) and see if you get any pain.
>upper mid back
Facepulls are great for your upper back. I also do bent over cable flies for upper. As for middle or rows that hit both I have a wide variety I choose from.
>Bent-over Row
5x5, 6x6, 5x10, etc All ranges
>Single Arm BB Row
5x8-10 typically
>Meadow Row (love these)
5x8-10 typically
>T-Bar Rows (landmine attachment or machine works)
5x8-12 or dropsets
>Machine rows (pic related)
For these I usually do 5x8-10 with one handle then 3x10 with the other. Switch it every week.

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Thanks friends

No it doesn't really since I realised it doesn't apply to anything else. It only hurts past 110lbs. Before that it doesn't hurt. It's sad because everything else is progressing and my rows are beyond lmao1pl8 at the moment.

youtube.com/watch?v=UtxmEJP6zCM

youtube.com/watch?v=LwTutFFfsag

Might find these helpful. I think it's mostly a form issue and fixing your arch or bar path should hopefully take care of it.

If your shirts don’t have separate neck and arm measurements, you’re probably wearing cheap shit. Check out brooks brothers. Get yourself measured and get some decent shirts.

Woud phul be good for maintaining compound lifts but also bodybuilding?

I'm about to take a week off of squats and deadlifts. Pretty sure I did a set of squats with bad form and now I've got some mild-moderate pain around my right knee/calf (more specifically, the upper region of peroneus longus).

How much strength can I expect to lose when I come back? Should I start off at 90% of what I was repping before or can I go back to what I was at prior?

I really don't wanna risk aggravating this, even if it's mostly just a stabilizing muscle.

>progressing steadily with my lifts for over a year
>body still looks the same
What is the reason for this?

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are you eating enough? getting enough protein? also how tall are you

im an literal autist, i dont get the second to last picture. can someone explain?

>A week
None really should be lost. 90% sounds fine but probably should be fine using whatever weight you last did. Just warm up well.
You're making CNS gains but not muscular gains. Eat more. Get more protein. Consider adding more volume as well if you're already doing the other two items.

5 sets on accessories and 8 sets on compounds? Is this some high level intermediate to advanced shit? I can’t imagine having the stamina or time to do so many sets

Where do I get my wife panties/shorts like this? She’s got this great butt now from doing bjj but she still wears grannie panties and it looks bad.

Say you are doing chest and back: 8 sets of flat bench, 8 sets of rows, 5 sets of other chest movement, 5 sets of other back movement. Takes about 70-90 min though i am usually in the gym for at least 120 min. Lifting for 3.5 years

>i want to get better glutes but without gaining weight

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I don't even take the neck pill and my old shirts cannot have the top button done anymore

If you purposely grow it, it should really make a difference

My left bicep is so sore that I can't straighten my arm whatsoever. Is there anything i can do about this?

I've been following the "Stripped" 5x5 program from the sticky for a month
My max weigh is 30kg (deadlift), 18kg* (db bentoverow), 12kg* (db shoulder press), 20kg (squat), 16kg* (db bench press), 35kg machine lat pulldown.
When am i gong to see some results and at what weight should I eventually stop?
I'm 5'7" and my objective is getting a better looking body, so don't really care about the stronglifting thing.
Also, I'm on a cutting diet and trying to get under 15%bf; once i get there won't I get fat again if I switch to maintenance or bulking?

*per arm

left wrist was hurting minorly for months, its finally getting better but now my right wrist is doing the same thing. what do besides taking a break?

Guys please HELP!

I havent had the motivation to go lifting for almost one month, I used to go regularly. Now, I dread the idea of going to the gym.

I put on my pants and shoes, and say eh fuck it. How do I gain motivation again? Im going to become a wagie soon and wont have much gym time as i used to.

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