QTDDTOT

Can you progress weight if you maintain weight?

>1.5/1.6
uhhhhhh

Isometric exercise!

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Not to any significant degree. It's a secondary stabilizer at best. Primary stabilizers against back and forth swinging are chest and lats.
If it's better than what you lifted last month then yeah, it's good. Keep it up.

Okay guys I have a couple of questions.

ok im a fatty just wanted to get that out there.

1. For my breakfast 99% of the time its oatmeal, with a serving of peanut butter, and banana mixed in all together.
I would like to mix up my breakfast, and was wanting to know if having boiled eggs (2) and turkey sasuage links would be okay? If it is, can I add some frozen shredded potatoes to it too or would that not help? I have been craving potatoes lately after being off them for months.

2. I have a gym membership to planet fitness but I rarely go, should I just give up my membership, and just do nightly walks? All I did at the gym was use the stair climber, and treadmill.

3. if I end up giving up my membership, are those bowflex adjustable duumbells a meme or not? If not, is there cheaper alternatives for it?

what is the best way of incorporating strength training into a distance running training regime. i run 3x 8-15kms a week (day on & day off), would it be a good idea to incorporate lifting days in on my off days or the day of exercise?

post body
Discord or underage kids/Indians

I have been doing pic related for about 6 months now. Here are my stats for reps:
-squat 265 lbs
-dl 315 lbs
-bench 185 lbs
-ohp 115 lbs
Should I switch to a new program and if so, which one?
I'm 6'6 and 188 lbs for reference

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what weight are you supposed to start with for the main lift sets? A % of 1RM or something?

1. will it fit in with your macros fellow fatass? because if so then its fine.

2. don't get rid of the membership, stair climber/ treadmil set at a high gradient will burn off a ton more energy then walking at night unless of-course your planning to walk 20kms each night to which i doubt. Its easier to stick with the gym, maybe do some weightlifting, i get the feeling you feel very self conscious when you go? try not too think about it too much, no body is looking at you (everyone is too self obsessed thinking about worry about their own weight to pay attention but if they are... they be just mirin the fact that your one of the few lard asses doing something about there weight.

> 360 lb fatass
> Decide I need to change
> Become NYRFag
> Read Sticky and Take Advice
> Been doing SL 5x5 since January
> Now 265 lb smaller fatass
> Keeping 700 Cal Deficit (recalculate TDEE each week and drop another hundred if it’s lowered enough)
> Lifts have mostly stalled at low numbers
> OHP 90
> Bench 145
> Squat 200
> Dead 230
My question is should I switch programs or keep SL going until I can bulk and switch then?
I know I can’t really add much muscle on a cut and not even close to 1/2/3/4 so would still want to lift for strength but still need to drop another 80 pounds
Advice for a fatass?

get the dumbbells with threaded ends and use regular plates on them. the adjustable thingies are somewhat awkward to use, and they can malfunction/ break mid-rep.

if your main goal is running, I'd suggest forgetting about weights altogether until after racing season, and just do calisthenics pre or post run. otherwise lift weights on alternate days, and do sets of 10-20.

Is eating just before bed bad? The thing is I seem to sleep better on a full stomach.

Did you already try cutting reps? e.g. 5x5 > 3x5 > 5x3 > 6x2
Naturally you make up the reps at a lower weight as a cooldown.
Maybe even try the Hepburn method.

Not yet, I figured I was still at too low a weight for that - I will check out the method you mentioned

I have this problem as well, I can't sleep if I'm hungry

Why aren’t the janitors banning all these thot threads?
None of them even lift

If it fits my macros? Maybe I'll have to look at the packaging when I go to the store sometime this week.

If I were to go, I usually go later at night with alot less people there, and I usually go friday-sunday just to go when the its at its lowest, sometimes ill go on thursday, too.

I figured they would be, thanks for the advice.

Should I eat differently on cardio, weightlifting and rest days if I'm planning to maintain? Or is it okay if I continue to eat a balanced diet with an emphasis on protein provided it fulfills my TDEE? My aim is to get lean and athletic.

Asked this in prev thread, but got archived:
I want to start fitness again. How much oats and fruits for energy should i eat in the morning and when? 1 hour before gym?

Hepburn is for after you exhaust progress on the other rep schemes

Don't worry about it on that level. TWEE is more important than TDEE.

You cant get both, Cutting or getting stronger come with cons. One of Cuttings cons is little to no strength gains without using roids, but if youre a beginner this does not matter at all, youre going to get stronger but with it will take a lot longer while on a deficit. but if this is not enough just increase the volume , you wont get stronger overnight , especially on a deficit , but it helps with it

go to a doctor dumbass

its like saying " Hey lets have sex but I im just gonna have my dick in there and not do anything at all"

ive heard of a study that tested it vs normal dynamic lifting and it helped dynamic strength the same amount but resulted in much more static strength as well. I think if so it might be alright to mix in to get strength from static and hypertrophy from dynamic

i was mostly just wondering if some person here is actually crazy enough to try it

How do i know if im lifting too much.

Are military presses a fuckton harder than other shit or am I just a shoulderlet

How much calories does SS burn?

if you cant finish all the reps in the set you are probably lifting too much, or if you are doing cheat lifts and not full range of motion

how much protein shakes should be the max in a day? I have trouble reaching my macros with just one, should I do 2 daily? separate shakes or a single double scoop one?

Need a new routine , I just want to put on muscle and maybe get a bit stronger.
I've been doing TM and reached intermediate level (1/2/3/4pl) ,
but I look like a skinny-fat-twink and need to build muscle ... help plox

pic related

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PHUL or PHAT

+ abs on rest days and LISS

Since diddlies are a meme, can anyone recommend a routine that does NOT include them?

Reposting on last thread.

Is it okay to be doing the same weight and almost same rep scheme on bicep curls? I cant seem to progress on reps but i do them all til failure.

I just want bigger arms senpai

diddlies aren't a meme you dumb ass. its the best overall post chain movement. if you're seriously afraid then just do light weight on a harder variation like RDLs or SLDL. if you're doing it right, your hamstrings will be smoked.

just do rack pulls + RDL to replace them, or do trap bar if your gym has that

depends on your routine. if bicep curls are an accessory movement (like normal), then the weight used doesn't really matter too much. its just working the muscle. use a weight you can get 8-12 reps and roll with it. just make sure your normal programming has enough compound pulls to blow up the biceps strength.

if you are increasing your chin-up or row weight, then doing bicep curls at the same weight. if this is constant, then chances are that your biceps are getting stronger, and are just gassed by the time you do curls.

Morning calisthenics routine? Something to wake you up? I saw a neat military routine that had jumping Jack's, crunches, push ups. You guys got anything?

I do phraks gslp so curls are just accesory. I do the main lifts first.

Im increasing my row weight but pullups i can only do 3x3 lol but im getting ghere.

So it is okay to just stay on the same weight on curls? I only do like 7.5 dumbell :(

>use a weight you can get 8-12 reps
For one set? Cause i can do like 8 6 5 something like that but never 3x12

Tricep dips give me chest pain, as do deadlifts. How over is it, lads?

i understand training to failure for biceps, but i would recommend doing it with higher reps for volume instead of intensity. assistance work, especially an isolation like the bicep curl, really isn't the place to drive intensity in general. in my experience, stressing about the weight im curling only hurt my bicep growth because i'm not really doing the volume i need and/or start cheating the weight. I was once 120lbs at 5'9", so I know the feeling of starting off below par. i'd be beet red curling 30lbs barbell for 5. I'm now 160lbs at 5'9". the weight of the curls will come along. just keep progressing on the main lifts and lower the weight for your curls just slightly.

What's something I can do for a warm-up without much use of my legs?
I have been doing jumping jacks or jumping rope but I want to rest my ankle today.

This nakes sense. Ill just lower the weight. But how long can i stay on this weight? And how much curl variation do i need? Right now i do 2 types of curls. Hammer and preacher machine but idk if its hurting me that i do 2 types?

Bump..

Where did the /sig/ threads go?

hey guys. Im 156lbs 5'6". What are some cardio I can do in my own house to lose my belly (i was 125 before, no muscle)
I did 1 set of 10 reps of running up and down my stairs today, If I do 2 sets a day how long will it take to lose weight
my diet is shit, all bread and meat

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I always take 3 scoops in mine

if you can you could also start walking/running outside maybe 30-60 minutes a day just with a dog or by yourself with music, try to not eat as much, and if you want more exercises just do something like HIIT with home exercises you can find on youtube

Just ran PHAT, almost passed out 3 times (TUE power workout)
b-but at least i finished it...

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Burpees with push ups

Does anyone have a good beginner's routine thatbuses dumbbells instead of barbells?

Is it even worth it to try to boost testosterone naturally?

are you a homeopath?

Oh my god theres pain on lower back and iliopsias(its called like that?) I CANT STAND UP PAIN IS UNBEARABLR WHAT DO I DO OH MY GOD

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No?

then no

If I wanted to lose weight on my LP by adding in shit like cardio could I switch to triples on my lifts instead?

is there a way to speed up muscle loss in my arms? i got them pretty muscular two years ago but i dont like the look anymore, ive taken everything arm related out of my workout but even after two years theyve barely changed

>meet girl at the gym
>add each other on snap
>next day she DMs you this

What do you do?

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Stretch back of your legs, do planks
You need to strengthen your inner muscles to keep your stability during reps.

Give me ur unwanted arm size then senpai damn

I'm doing ppl but with only compounds lifts except for biceps I use curls. Still a Dyel only a month in still progressing. How far will I progress doing 5x5 instead a pyramid volume reps and sets for compounds ppl? I'm currently doing a pyramid reps and sets

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>only a month in
stop complaining and do a real program

I am. I didn't create it I found it online for beginners. Just asking how far I will get if I do 5 reps with 5 sets instead of pyramid

This is why you need starting strength. Shit like pyramid is too complicated for a beginner

I'm 27 and fairly fit.

Start each day with 100 pushups and can do a half marathon with relative ease.
Yet for the last few years my libido has dropped from low to NONE.

Visited medical experts and they found nothing wrong.
Saw a shrink, they suggested anti depressive but I'm not sad.

What do?
Has anyone else had this issue, and resolved it?

173 cm / 5ft9
63 kgs / 140 pounds

I want to be have visible abs without cutting for 6 months if possible because im a competitive athlete and I need some energy for competitions
TDEE is about 2400-2500
Been lifting for about four months, I'm starting PPL twice a week soon

What do you suggest friends?

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>5'9
>140 pounds
You need to gain like 30 pounds

>athlete
wtf are you competing in? chess?

>unracked for squat
>after a rep feel a sharp pain in my knee at lockout
>stopped doing squats+dl
so its definitely an injury, are there any rehab exercises/stretches i can do or should i just keep resting?

do what your physician tells you

fencing, 95% legs and cardio

We had a posture general a while ago. Searching for some exercises to have a good posture. Hopefully someone can link it

I wasnt progressing doing sl that why I switched to a beginners version of ppl. it recommended for beginners to do volume instead of strength.

You weren't progressing because you weren't eating enough.

How long should I do sl then? When do I know when to switched?

You should do SS, and try to progress every workout, when you can't progress every workout, you move on

As long as I get my daily protein for the day, does it matter how I obtain the rest of the calories if I'm bulking? For example, is there a difference when I get my daily carbs and fats from healthier foods like brown rice and olive oil instead of bad ones like french fries and butter? I'm still going to hit the correct macro percentages and daily calories, just wondering if food quality will have an impact on my progress.

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Ok Which ss? The one from the sticky?(newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html?m=1) or from the starting strength website ( startingstrength.com/get-started/programs)

I do OHP 5x5 (along with lateral raises and face pulls) on my push days and love the way my shoulders are starting to look, but would they look better if i do 5x5 on one push day and then 4x12 on the other?

Better to split chest/triceps to get max weight reps on each or do on same day sacrificing strength for second workouts?

Just pick one and do it until you can't progress. It basically the same workout. Just keep adding weight.

what can i do to get maximum butt gains? ive been doing body weight workouts at home and biking every now and then, but im looking to get serious about working about my butt/legs, what would you guys reccomend?

The sticky has the first phase when you can't progress anymore go to the website and do phase 2 etc. It not hard

thanks for answering this user.

my main goal is to lose weight and rebuild my body to be something that i am proud of. I'm a 5"11 lard-ass weighing in at 109.5kgs. i have slowly been using scoobys half marathon training plan with a little bit of extra training to build my endurance and cardio ability back up (use to cycle alot) to be able to safely run "far". I'm not really focused on getting quick but rather going far for my own personal goal. I did 5x5 on and off for a couple of months over the past 2-3 years but i never really managed to keep the routine going due to burning myself out with work, depression + meds and plain poor health. (weighed 68kgs lean cycling climber mode in 2015).

i don't really want to do body-weight training and i know i cant have both worlds but could i just go back to 5x5 or something better while im losing the weight?

my goal weight is about 80kgs with muscle or otherwise 70kg lean so i can bulk up.

honestly any advice would be great?

Can you return ON whey to amazon?

im a chick and ive decided to buy a squat rack to put in the living room, how much weight should i buy to go with it? i was thinking a 10kg bar with maybe 2 20kg weights? i have no idea as ive never been much into weights