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Would the chads at the gym mind if I asked one to check my lifting technique as a complete newb? What's proper protocol here

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I decided to lose weight because I bulked up too fast. Lost about 8lbs after a month now, but I've reached a point where I can't progress anymore with +5lbs a week on my program. Should I just stick with the weight I can lift for the designated sets/reps? How are you supposed to progress, if at all, on a deficit?

Can you make it with just Martial Art training?
Kung Fu, Karate, MMA, Kickboxing, Boxing, Muay Thai, etc?

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I've asked a few times and it's never been a problem. Sometimes people say things that are dumb though. One time a dude told me to use a thumbless bench grip

Look for a friendly looking Chad that doesn't have headphones in.

Helping newbies that honestly want to learn is based and redpilled. Laughing at newbies because they can't lift heavy yet is very cringe.

Is it worth isolating traps for aesthetics? I want to look better on clothes.

>have dream that I'm peeing on some chick
>wake up and I've pissed the bed

what the fuck happened? I haven't done this since I was like 10 and I'm 24 now. I wasn't even drunk.

i am 1.9m and weight 93kg, i want to lose fat tummy

eat more. Increase calorie intake in 250 increments until desired effect. You might need to go 500+

Eat more

that wasn't dumb, he just wanted to watch you die

Lmao that's fuckin funny. I used to have a desire to pee on girls when I was a teenager. But not so much anymore.

gimme the best glute routine/excercises. my ass is so small its embarrassing

3 x orgasm ass-to-dick squats

what's the point of any of this shit?

I can't do a parallel bar dip but I also can't bench my bodyweight (35lbs away)

Is there correlation between these two things ? What can I do to work on dips if I don't have an assisted dipper machine ? More upper body hypertrophy ?

Alright, I'll go for it tomorrow

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Do I cut on a strength program or a hypertrophy program. I'm obese btw 300 lbs at 6 feet, definitely a lot of fat on me but I have a decent amount of muscle and strength I'm just a fat fuck.

3x week full body strenght with cardio on rest days. do something low impact like swimming, biking, or simply walking

my lower back (right above asscrack) has been really sore since I did deadlifts last week, but a bit sharper than the soreness that I would get from other shit
my form was pretty bad (but I was trying to fix it) right before it happened, anyone else get this before?

Thanks user. I should have included that I hit cardio 3 days a week brisk walking on an incline for about an hour. I'm patient but I am curious to know how I'll change as the fat drops. I know there's the whole not gaining muscle and losing fat at the same time thing, but because I'm a fat noob will I see any growth at all or will I just look more shapely after the fat goes away?

your lower back is probably a bit weak or you're having trouble keeping your core nice and tight. if the deadlifting aggravates the pain, settle down a bit. don't neglect your lower back—a strong one helps prevent injury

I dunno I've never been fat sorry m8. you likely have a decent bit of muscle already, if what every damn day fitness says is true (he says fat people have natural resistance on their muscles every day). most strength gains you get aren't a result of muscle growth anyway.

thanks man, I was getting myself really worried that it was something more than just being sore like a hernia or something

I had lower back pain when I was a noob after squats and deadlifts, and I don't really know what changed aside from improving my form over time. The subtlest improvement I noticed in ALL my lifts was learning to stay TIGHT TIGHT TIGHT throughout all compounds. Learn how to brace your core and keep your back tight. Maybe try some romanian deadlifts? I really think it helped my deadlift form a lot

I've been trying sumo deadlifts, which are a lot better for me
I have the knees and ankles of a genetic freak so I can't really do normal ones without pointing my knees really far outwards and lifting up my heels

Should I take more than one scoop of protein(30g) after workout? How do you decide how many scoops to take? Half a scoop? Full scoop? Two scoops?

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It doesn't matter. Whey protein is simply a matter of convenience. Need a boost on protein intake? Take some whey.

Whats the best type of cardio?

my gym has ellipticals, treadmills and stationary bikes

figure out your macros through some nutrition calculator and then shoot for that

Hell. Yes.

Do you cycle?
Yes: indoor bike > elliptical > treadmill
No: elliptical > indoor bike > treadmill

>skeleton mode (5'10 139lb)
>intermediate lifts for my weight (120/180/240/265) so there's some decent muscle there
>still 20mm of abdominal fat via caliper

I told myself 20 pounds ago that this would be THE CUT, where I get down to visible abs and then do a slow bulk (~300kcal) on a strength program for at least a year before even thinking about cutting again. All I want is that good starting point. Is it just not gonna happen before I gain more lean mass?

>What's the most effective way to increase calorie expenditure without developing musculature?
Running

what do you do if you stop losing weight on a caloric deficit?

Will strength programs like TM or Madcow make me jacked?

cooldown sets, cooldown stretches or neither?

stretch after workout or before bed, if anything. I do neither and don't really have problems

By normie standards, not by bodybuilder/model standards. But at the end of it you'll be in a much better place to start a bodybuilding routine anyway.

how do i improve my bench?

why is he lifting 2 italian flags?

Am I gonna gain weight from moderate to light workouts but eating mainly fruits and vegetables with some protein and salad?

Bench more. Add variations.
What are you weak points? Add assistance exercises targeting said weak point.

You gain weight when you eat at a caloric surplus.
If you train correctly, eat enough protein and fat, recover/rest as needed while eating at a moderate caloric surplus, some of that weight gain will go to lean muscle mass.

back extensions to build lower back and core my dude

I need a retard diet, for breakfast and lunch specifically. Fast, easy shit.

How do I choose my warm up weight?

On squats I was doing 5 reps of 135 lbs as a warm up, but I’m supposed to do 5 sets of 5 reps of 205 lbs today and 70 lbs seems like a large jump. What should I warm up with?

>back extensions
lmao
He should do a real exercise instead

anyone plz? ive been doing ass exercises but they mademy ass small but firm

I do bar x10, bar or ~50% of working weight x5, bar or ~66% working weight x3, ~99% working weight x1, then the working sets. Only for main lift, not warming up for variations (as usually are done after a main lift)

No, just as long as you don't ask them while they're in the middle of a set.

Hip thrusts (#1 glute exercise)
squats
Romanian Deadlifts / RDL's
rear lunges
frog pumps
sidelying clams
sidelying hip abduction
reverse hypers
back extensions w/ pause at top

If you want to seriously prioritize glute gains I recommend Bret Contreras' Strong Curves book and follow the programs insisde

can i progress with weight even if my bench press isnt perfect? I recently just started doing it on a barbell and shit i still kind of shake with my weak wrists and forearms. its not a perfect movement and sometimes the bar isnt balanced and wobbly

Anyone else have wrist pain on the ulnar/bottom side of the arm or elbow tendinitis? How do you treat this shit?

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Sure, as long as you're not a manlet coked out actor who had people lie about his fighting prowess

If I use a tdee calculator, does it include calories spent working out on the average? If so, how can I precisely know my tdee?
What I'm getting at is that I do a lot of cardio. So I dont know if I should add that to the calories spent that day or not. Cause running 10 km in 40 minutes burns much more calories than lifting, but it's still a vague "exercises for 8 hours a week" or whatever input it has.

If I use a tdee calculator, does it include calories spent working out on the average? If so, how can I precisely know my tdee?
What I'm getting at is that I do a lot of cardio. So I dont know if I should add that to the calories spent that day or not. Cause running 10 km in 40 minutes burns much more calories than lifting, but it's still a vague "exercises for 8 hours a week" or whatever input it has.

what if I do both, I laugh but I also encourage and help them to get bigger by giving my best advice

Best way to recover from pain in lower back/hip? it started when i was squatting and now hurts to arch/bend my back. Going to check my squat form later on but what's the best way to heal in the short term

Eat less. Assuming you want to keep losing weight

Not the guy you replied to but I like this approach. I think I'll definitely try it. Usually I just start out with an empty bar and then throw on 45's until I get to the weight I'm shooting for. Like squats I'll go empty bar then 135 then 225 then 405 and usually get into my sets from there. I like your way better though. Thanks user!

How much protein shouod i consume on my off days?
Im eating 230g lifting 6 days rn but when school picks up next month in thinking about dropping to a 4 day split
I can probably comfortably consume 180-200g on off days just eating normally

how do u reach 230g of protein damn

A lot of chicken, whey, and maybe sausage depending on the day
1lb+ of ch icken and 2-4 scoops of whey
Every
Day

I been eating two cans of tuna everyday. Is that safe to do?

Just get lean my guy.

I have been doing SL for about 3 months and my current bench max is 160 lbs. I am 6'1 and 195 lbs. Is it possible for me to get to a 1rm of 225 by the end of the year? If it is how should I go about doing so?

For bodyweight exercises what is the reccomended course of action? Cut, maintain, or bulk? I'm wondering because I feel like cutting would make things too easy but with bulking I don't want to end of getting fatter.

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I have that. I tried to work through it, didn't work. Especially after I aggravated it with reverse curls.

I've had to modify my exercises. Hammer Curls instead of regular curls. Pullups instead of chinups. I still to chinups, but only when my wrist is feeling fine.

I basically try to keep my wrist in a neutral position whenever possible.

I have a good amount of apples in my crib should I make applesauce? or something else?

"Don't want to get bigger." Post body

In english, we call it stockfish. And the curing process is a bit different I think. It involves fermentation at cool temperatures, resulting in a less-salt fish. Bacalao or other saltfish has much more salt requiring it to be rehydrated and diluted?

I'm just starting out. I was going to do starting strength but I asked the free trainer at the Y for help with my form. Dude was a major Omega bro and helped me a lot. He recommended me these two programs. What do you think Jow Forums?
>drworkout.fitness/nsuns-programs-with-spreadsheet
>muscleandfitness.com/training/workout-routines/get-body-adonis-michael-b-jordans-creed-workout

So to my English mates, do you ever say "quid" do refer to Euros?

If you add 5 pounds a week then that's 13 weeks which is only 4 months

>, do you ever say "quid" do refer to Euros?
no.
Quid is purely british pound sterling/bongs

Does smoking a pack a day affect my gains?

my back feels sore from lifting some heavy shit last week, should I skip deadlift until it doesn't feel sore?

back pain is very complex and dangerous, wait 'til you're better, if after a week you still in pain, seek medical help, many dumbasses here fucked their backs for life following the deadlift meme

thanks.

What are some exercises that helps grow your glutes as man? I heard squats doesn't work out your gluts that much.

ty fren

Hip thrusts. I also been doing this thing like a weighted reverse plank with your feet and upper back in the ground, like doing a bridge, no idea how its called, but it leaves my glutes completely sore.

it is possible BUT you'll have to eat tons, especially if you don't have lots of muscle on your upper body. I would bench 3 times a week, look up Greg Nuckol's 28 free programs and follow the Bench Specialization program. I would also really try to perfect your bench technique, it goes a very long way if you're gonna be handling heavy weight. Also on top of that bench program, get your back work and face pulls in so you don't end up with fucked shoulders.

ty fren #2

I been bulking up with Romen,tuna, oatmeal, banana and milk. Is it smart to eat these everyday? Do i need to change my diet?

Back bridge

What are some good ab/back exercises? My muscles in those areas are very very weak. :/

the Michael B Jordan workout is dogshit, and so is pretty much anything from Muscle and Fitness. Never follow these "celebrity workouts".

Nsuns is cool and I would totally recommend it for beginners. Go on the nsuns subreddit, it'll help you choose accessory exercises to make your program more complete. It's a fuckton of reps so you'll get lots of practice with the movements.

One downside to Nsuns is that a lot of the sets might feel like junk reps since they're so light, and keeping track of all the sets can get annoying. If you want a simpler program I would recommend Candito's Linear Program, or Westside for Skinny Bastards. Just some more options if you don't like the above.

muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Why does a full body workout (3 times per week) have a different workout each day? Can I just do one of the day's workouts 3 times a wekk?

Its kind of like this, but body weight is fucking nothing. With some weight on the pelvic area it gets pretty tough.
No idea if I might be fucking up tho. Never seen anyone do it and I do it at home.

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