Qtddtott

Gonna repost this

When i relax my stomach i have a pot belly, but when i pull it in a little some abs are visible, so i guess i dont have that much of a bf%. How can i get to the point that i dont have to constantly pull my stomach in a little?

thinking of going to the gym as early as possible, I have to be at work by 7am, my gym opens at 5am, would it be wise to hit the gym at 5am as opposed to 5pm where its a fucking zoo, my only concern is that I will lose some sleep

Are these decent macros? 5'10" 150lbs eating 3000 cal a day on a lean bulk. I'm finding I go over my protein and under my fat pretty much every day.

Forgot image like a idiot

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You can just go to sleep earlier. If you can get to work on time go at 5am

Should I not be exercising when I'm sick? Also do I need more or less calories when I'm sick?

The internet tells me enemas are good for you. Should I start doing them?

anyone?

Is 1 arm isolations enough if done with compounds? For biceps I do standing curls along with chinups, pendlay rows, and deadlifts and for triceps I do skullcrushers along with Dips, bench and ohp. Should I throw preacher curls and tricep pulldowns in there?

This weird thing happened to me over the weekend where I lost 600grams of weight somehow, despite my diet being the same as usual (if not, more food was had). Is this normal? The only thing I changed in my routine was doing sit-ups for my core instead of doing dishes, toes touches and raises.

Also for some reason today my upper-back and shoulders are really sore. I haven't done upper body yet this week as I'm on lower alternate week (upper-body day is in

Why do you have that? Are you gay? Do your friends know you're gay? If so, then it's no big deal. If you're straight, and your friends don't know you're secretly gay, then yeah that's embarrassing but they won't know what that is anyways unless they're a fag too so they'd be outing themself.

deep enemas will destroy your gut biome

a shallow enema is useful if you want to do ass to mouth

wish i knew the answer brah..

>Should I kill myself
Depends on your outlook on life. Do your friends know what enemas look like (guarantee 90% of people don't know what real enemas look like)? And if so, do they know if you've been ill recently. Honestly, most people don't care.

Why would you want low bodyfat? Being defined doesn't help in the ring.

Pick an excercise for each muscle/ muscle group that you like and then do it.

No, you need to increase weight or reps.

Keep training, keep eating less.

There's an equation for this in the sticky.

Do whatever works for your lifestyle.

If you have to, only do light excercise. Depending on the sickness your muscles will not work as intended and cause injury.

Probably not unless your doctor recommends it.

If you're burning out on one session, why would two make it better. Tiredness generally has more to do with sleep than it does food intake.

Just remember, I'm not a doctor or a PT.

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What is considered deep?
If I do an enema for my gf to use a strap on, would 6-7 inches be too deep and cause bacterial issues?

I hurt my knee (possibly ACL) in January while doing leg extensions. Couldn't walk on it for over three months. Doctor said I was fine because I could do squats without feeling pain. Although it's gotten better, I can still feel the pressure in my knee, and range of motion is limited. Should I go see my/different DR, or let it do its thing?

High weight low reps for shrugs or medium weight high reps?

Slightly less than comfortable weight with 10 reps. Low reps are dumb.

Why is that Digimon wearing BDSM gear ?

Just day you use them for your GF before anal

Would stomach vacuums and planks eventually help or could it be loose skin?
:(

I need to improve my running ability from being able to do 10km in 55 minutes to doing it in under 45 minutes. What's the best way to train in order to achieve this?

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We would need photos to tell

Lying triceps extension with straight arms at the top(Rip style), or with a slight angle so elbows are above the head(athlean x style)?

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How often should I change programs? I did brosplits from May 2018 - February 2019, then I switched to PPL. I’ve heard that you should change programs to confuse the body so it doesn’t get used to your current one. Any help would be appreciated brahs

Can do one when i get home later, do people usually take them while flexing their muscles or just relaxing?

Are hanging leg raises/knee raises enough to work obliques sufficiently? If not what are the best exercises to hit obliques?

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Anyone here got depressed when they started because they struggled with bitch weight?

I couldn't do full 5x5 37,5kgs squats and lost a lot of motivation because of it.

Do you have a belly in the morning when you first wake up? Because I look fat af after eating and drinking, but can pull my stomach into some pretty nice abs. Bloating is the enemy.

Will a can of monster ultra break a intermittent fast?

Not really, because i got better, but its always a bit sad to drop weight when you start cutting or a hyperthropy course

A really small one. I am trying IF, so I gotta eat my all of my calories in a short duration, so it could be annoying overbloating

Thoughts on apples? They’re in season around here and I usually let to get a big bag of local apples and eat 1 a day throughout autumn, but this year I’m trying to get Jow Forums, lifting meal prep etc. I’ve heard they’re an amazing probiotic but super high in sugar

Are there any starting routines that require no equimpent or am i just chasing a meme?

Sorry bro, I answered all the questions I knew the answer to in that thread up to that point, didn’t want to say anything that wasn’t true
Just pretend it never happened, most people don’t care as much as you think
SL isn’t a cutting program, you won’t be able to keep doing an LP whilst cutting as you would when bulking. Cut a bit more if you want, and then slowly bulk over the winter to pack on some muscle
What’s your level of training experience and goals? Hack squats are pretty good though
Watch these
youtube.com/watch?v=lrM1wKtFmAQ&t=570s
youtube.com/watch?v=aH0GzNDWW-E
Find your maximum recoverable volume and stay below that for each muscle, and you don’t have to worry about overtraining
See reply above
No, that’s normal. It can be good to set a new stimulus once in a while, but if you always changed routines every time you stopped getting sore you would never get anywhere. Soreness isn’t required for hypertrophy
Lose fat and / or fix posture if you have some lordosis
It can work, try it out for a while. If you do it go at the same time every time you go though, changing times around throughout the week will mess you up
Looks alright
Don’t exercise when sick, and just eat at maintenance so your body keeps working. A deficit will weaken you and a surplus will make your body expend extra energy for digestion
No
Deadlifts don’t hit bicep, and if they do you’re about to take a trip to snap city if the weights get heavier. One isolation can be enough, count weekly volume and get to 16-22ish sets for bicep and tricep

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cont.
It’s just water weight, if you eat a bit less salt or carbs for a day or exercise without sufficiently replenishing liquids you can drop a bit of water weight, it will come back quickly.
Upper back and shoulders can be sore for all kinds of reasons, hard to say. If it’s not a sharp pain and just feels like muscle soreness I wouldn’t worry about it for now
See a doctor, maybe a different one just to be sure, and maybe work with a physio if needed. It might sound like a pain now but if you fuck up your knee more than it already is you will regret it much more later than you would regret having wasted a few hours on doctors / physio visits
It’s already hard enough to get a good mind muscle connection on shrugs, so low rep doesn’t make much sense. Do farmers carry instead if you want to hold some heavy shit and train traps
You could go find an actual plan, or do some 1min on, 1 min off shit as well as pyramids (4mins just above steady state, 3 min faster, 2 min even faster, 1 min fast and back down), they work pretty well
Whatever feels best for your shoulders and elbows, anatomy varies between people. Dips and pull overs are better tho
No need to change, consider switching up exercises a bit though to be more balanced, e.g. if you’ve been focussing on flat bench and your upper chest is lacking prioritize incline bench for a while. Do try a different program though if you feel like it
Raising your legs straight up doesn’t really hit obliques, gotta do something closer to windshield wipers for that, russian twists are good as well, as is anything that you do standing up and that requires you to stabilize the weight with your core
Yeah felt shit, but it gets better. If you quit you’ll still feel like shit in a year, if you keep at it you won’t

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cont.
If it doesn’t have calories it shouldn’t break the fast, but not into that too much so take it with a grain of salt
Go for it, not an issue if you don’t eat much sugar otherwise
Apparently pl*bbit has some bodyweight routine, try and find that or maybe some user can link it. Much harder to stick to a home workout as a beginner though, gym will keep you more consistent most likely and will be more effective

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How likely am I to get kicked out of the gym if I got rummaging through the main desk to try and change the fucking music? I can only go really late at night and early in the morning when they're playing the top music charts. I'm literally the only one there too so I don't see how it'd be a big issue if I killed the music.

Hearing that normie garbage music blasting so loud makes me want to either kill myself or find another gym. If I have to hear some of these gay nigger songs one more time I swear to fucking god.

Nothing wrong with it its not like they saw a dildo

>dyel (lmao 13.5" flexed bicep)
>look like a god doing pullups in the gym
>pump giveith and pump takeith away

When will I actually look like that 24/7

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I have tendinitis. I cannot push properly anymore. My routine has been three sets of pull ups, three sets of chin ups, various rows, and squat/deadlift alternating, as well as curls. For my chest, I have switched to dumbbell flyes and for shoulders, shrugs.

I have not been able to bench without extreme sharp pain in my tricep area, above the elbow. It is so painful, that even though I experience no fatigue, I cannot perform a single dip, OHP set, or even a measly tricep extension.

What is the Jow Forums recommendation? Lay off it, baby weight training to prevent muscle atrophy or to get the tendon working, stretching to heal, or are flyes and shrugs could enough for the next 6 weeks?

This has user selectable excercises renaissanceperiodization.com/male-physique-training-templates

i think have been doing situps wrong all this time. Im not sure if its the cause but i have suddenly gotten severe pain in my lower back, so i can barely bend forward and i feel something is wrong. Can i still work out or should i see a doctor immediately? been like this 2 days now. Really fucking annoying

Does anyone have the /owg/ pastebin?

>enemas bottle

U gay, OP?

Please explain the white monster boomer meme to me. Do boomers in the US really like it or something? Before going to Jow Forums I only associated it with teen girls with eating disorders

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Deep is when you wash like your whole colon, either because you're retarded or you're a weirdo who enjoys long hardcore fisting sessions, and it's supposedly pretty complicated and time-consuming to do.
Just washing the last 5-10 inches isn't deep at all, and you don't go any deeper than that with a regular enema.

Is there such a thing as developing a physical aversion for fast food? I've cut fast food out since I started going to the gym and now I can barely think about eating any without feeling disgusted but the last two times I ate fast food -a burger at Burger King and a pizza- I felt terribly sick.

what do i do for huge lats ?

Does drinking protein shakes in the morning even tough i work out at night affect my gains ?

pull ups

got a straighter suggestion ?

Want to lift for aesthetics. Is 3x8-12 enough? I feel like 3 sets isn't enough

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Are you gay or something?

are you gay or something?

+ gear

I'm currently doing Stronglifts 5x5, Monday, Wednesday and Friday.
I cannot stand only going three times a week and I've been wanting to start some isolation workouts for my arms and abs.
I there even a point, because I know I have to let my body rest, I can't workout the same muscles too much.
So does anyone have any kind of workout I can follow for my arms and abs and maybe some other muscles, anything at all to give me a reason to go to the gym on Tuesday and Thursday

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Doing SS for 3 weeks and have gained 12 lbs...is this normal? I have pretty much been eating at the minimum surplus very clean, high protein, lots of veggies, drinking a lot of water...

I notice in the morning my stomach looks flat and I look pretty good but midday after lunch it seems to be bulging out like a gut. But my scale only shows like a pound of weight fluctuation.

Forgot to add that all of my lifts are increasing very much, added 20 lbs to the bench for example

Help me fix this, it's not this bad but truly, I didn't value lower body enough while losing weight and now after shedding some fat my once round ass is starting to resemble this despite the rest of my legs looking good. How do I fix this shit, obviously do more lower body but what stuff specifically aimed towards fixing my ass

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Currently on a one week deload because I was retarded and thought it would be a good idea to do heavy cardio every day in addition to lifting 3x a week. Lifts were stalling at 107.5kg deadlift and 92.5kg squat after 3 months of sean10mm (sticky routine similar to Madcow/SL 5X5) because I was fatigued from all of the cardio. I'm losing weight so don't tell me to GOMAD.
I'm considering switching to a new routine when I finish this deload to switch things up a bit. Anyone got some recommendations? I don't mind routines where you progress on a weekly basis.

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How do I fix uneven shoulders? I injured one shoulder badly and now my upper trap especially is smaller than the other causing one side of my body to be higher than the other. I've heard facepulls are good for posture, what can I do to keep working out without creating a muscle imbalance

Where did you start and how long did it take you to progress to where you are now?

t. also doing SL5x5 and I want to see some other user's results for comparison

(I've been going for around a month now, but I wasted one workout and started with essentially just the barbells)

I started working out in June, but I was doing this shit fucking workout. I switched to strong lifts sometime in August.
I started by squatting 40kg and after seven weeks I can squat 55kg.
Bench Press: 30kg after seven weeks 40kg
Barbell Row: 20kg after seven weeks 30kg
Overhead Press: 20kg after seven weeks 30kg
Deadlift: 50kg after seven weeks 60kg
Overall I'm pretty dissapointed with the result desu. Now can you answer my original question about isolation workouts?

Is Scooby's beginner workout a good place to start? You only need a pull up bar for it so I can do it in my home/garden.

I keep getting ulnar nerve pinch when I bench and my pinky and ring finger go numb. What is wrong with my form?

I'm just asking for comparison's sake, I'm a newbie as well so you don't want to listen to any of my advice, just wait until some Jow Forumsizen answers it.

I think your results aren't that bad to be honest, it's only been what, three months of lifting?

I always start my workout with curls and recently OHP as well. But after that I have real problems doing 70kg bench press for even 3x8. Is that normal? Should I change the order of my exercises and start with the bench press?

>I think your results aren't that bad to be honest, it's only been what, three months of lifting?
Yeah pretty much, thanks user

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Why don't you just buy some headphones and play whatever you want, ya dingus?

Not him but this was my SL5X5 progress. I switched to GSLP because I had to rest a fuckton and squatting every time became way too hard
From top to bottom is DL, squat, bodyweight, bench, row, ohp
Stats now (5 reps, lbs)
265 dl
235 sq
167.5 bench
152.5 row
115 ohp

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Are you a skelly, what's your weight?

I would take the calories down until your gaining like 1-1.5lb a week

Juggernaut Method, using the 9 Day Work Week template. Make your extra upper body day dedicated to Barbell Row as a main lift

weighted pullups
bitch

PEOPLE SAW YOUR ENEMA BOTTLE

PEOPLE KNOW
THEY ALL KNOW NOW
HHAHAHHAHAHHAHAHA

What measurement method should I use to calculate body fat? I’ve used Scooby’s Workshop, navy weight-and-tape, and the scanner at my gym and all give pretty seriously different answers.

Realistically how big on an impact does CNS fatigue have on your 1RM capacity?

If I for instance bust my ass doing something like squats to failure on wednesday will it significantly impact my ability to hit my 1RM bench goal on friday?

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cont.
You’d probably get in trouble, just ask if they can turn down the music at night or get some good headphones
Probably 3-5 months at most to get the extra mass, but you’ll never get the vascularity of a pump without roids, though apparently zinc or some other supplements can help with blood flow.cutting also helps a lot.
Anyways, by the time you get there you’ll have a new pump to chase
If you have tendonitis you shouldn’t be using your fucking elbows to move weights at all. Take at least a week off upper body, maybe take some ibuprofen or another weak anti-inflammant and let your elbows start to heal. Don’t start training until the pain is completely gone, which may take a while. Have a look at your plan and see to it that you aren’t overtraining, and consider changing the grips you use on exercises that may put more strain on your elbows than is necessary
Go see a doctor, might have a slipped disk or something of the sort. Definitely don’t train with it
Just check the archives, or do the links no longer work?
Boomers drinking sips has been around for a while, no idea where the zero came from
Your gut microbiome does change over time as diet changes, you are now worse at digesting fast food than you used to be probably
Weighted pull ups, row variations, maybe pull overs
No, drink them whenever you want
Count your weekly volume per muscle

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6'2, 170-->182
I'm only going for 2800-2900 calories a day, pretty sedentary but I do pace around/twitch a lot

Also I should have mentioned seven of those pounds were in the first week. Could this be water weight or something?

Are there any sources of protein I can take that I can keep outside the fridge? My room mates keep eating my sausage/chicken and its driving me nuts.

I can’t jerk off anymore because my callouses hurt my peenor. I’ve just changed gyms and the new one is loaded with girls 18-28 in sports bras and yoga pants. Almost everyday there’s a girl doing some meme exercise next to me pointing her butthole at me; I have had to cut my set short and go do something else so I don’t get a boner. It’s terribly embarrassing and I’m not getting gains. How do I fix this?

cont.
SL 5x5 base has 15 weekly sets for tricep in OHP and bench, and 7.5 for bicep in rows. You can probably add 5-7 sets of tricep dips, 5-7 sets of close grip pull ups / chin ups and 7 sets of curls a week. If the dips and pull ups interfere with your recovery for compounds replace them with tricep push downs / skullcrushers and more curls respectively. For curls you can pick which you like, some alternating dumbbell curls and incline bench db curls are great, barbell curls too if they don’t fuck with your wrists too much.
You may have to adjust the volume a bit, I would start out with a bit less and work my way up slowly. E.g. do 3 sets of dips, 5 sets of pull ups and 5 sets of curls at first per week and work your way up. Don’t do way more than what I wrote above, you’ll get tendonitis, fuck with your progress on SL and get less gains
SS doesn’t make you gain weight, what you eat does, you may be eating much more than you think. Weight fluctuation depends on water weight, it is hard to say how much of it is food.
RDL for days, and squat ass to gras if you have the mobility for it. Hips thrusts are also good if you don’t feel to gay doing them at the gym, but RDL is the absolute best ass and hamstring exercises, start doing it
Are those 1RMs? If so just take some full body beginner routine and add some accessories
Do more dumbbell work, fuck barbells for now for the most part. Facepulls are good for combating kyphosis that people have from sitting too much, it won’t fix right to left imbalances, though you should be doing them anyways since they’re good for shoulder health and you seem to need it. Definitely do dumbbell OHP, maybe be careful with dips and bench for now due to your shoulders perhaps not being as stable as they could be

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cont.
Hard to say, is definitely shouldn’t be happening though. Might have the bar too far towards your fingers at the side of the palm away from the thumb, rotate your wrists a bit closer to a bulldog grip and make sure your wrists are straight
Definitely don’t curl before you bench, you need a bit of bicep to stabilize, and benching first won’t hurt your curls. As for whether to OHP or bench first it’s a matter of priorities, you can change it around as well, doing it one way one day and another the next. It can be nice to do the first exercise heavy with a barbell, and the next a bit lighter with dumbbells, e.g. 5x5 bench followed by 3x8 dumbbell OHP
Might as well use a crystal ball at that point, just use the same method every time so you can track changes over time even if the absolute value isn’t correct. Usually just guesstimating from comparison to pics is pretty much as accurate as most of these methods, unless you have a professional do it for you, and even then it might not be so accurate
CNS matters a lot, but it’s very cumulative, one hard session shouldn’t fuck with you too much but if you keep overtraining it will constantly drag you down. Wouldn’t do squats to failure anyways though, good way to snap your shit up if you don’t know exactly how to drop the weight
7lbs in a week is definitely largely water weight, starting to eat more means you retain more water too
Have a talk to your roommates man, and worst case wank into the chicken and have them eat that shit.
Anyways, eggs and canned fish would be options
Fix your grip -> less callouses -> more jacking off -> less spontaneous boners

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thanks mate

I suppose squats was a bad example since I only ever go to near-failure on those but thanks for your answer

Would deloading or taking a 1 week break from the gym provide the best results if I'm trying to see how much I can 1RM? I tried benching 110kg last friday and could only get the weight about 60% of the way up so I'm wondering if a week or so would be enough to cause any CNS fatigue I've accumulated to dissipate

Then again if I need to have taken a week's break before I can lift my 1RM I guess I can't really boast about it

For real though how much tuna can I eat before the mercury kills me?

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Can someone tell me what I can eat to gain calories while staying under the everything besides protein? Also, what here is raising my cholesterol? Is it the eggs?

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No problem man
A week should be enough in most cases unless you’ve seriously overtrained, but you would notice that for sure. Even 3-4 days are enough for your purposes
Quite a lot, but you’ll go crazy first so maybe don’t overdo it with the tuna
Yeah eggs contain a fair bit of cholesterol, but it won’t kill you.
Light mozarella is great, can make meatballs in the oven and add a lot of that for extra protein, canned tuna for salads or sandwiches is nice, quark is great, some lentils, beans etc can also be a nice addition. Good full grain bread actually can contain a fair bit of protein as well, but shitty supermarket bread usually doesn’t

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>when the best looking girl at your gym has better bicep attachment than you
>she thinks im checking her out but im just in love with her biceps

I read a study once which claimed the mercury in tuna doesn't matter because it's bound to selenium and not bioactive.

Even though it wasn't the study I was talking about a quick google presented me the following:

> Tuna has a relatively high content of selenium and tends to accumulate additional selenium when mercury is present. A content of selenium in the diet comparable to that supplied by tuna decreased methylmercury toxicity in rats. Selenium in tuna, far from being a hazard in itself, may lessen the danger to man of mercury in tuna.

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No one cares

Guys, I only feel happy when I'm lifting. Can a natty hit the same muscle group twice a day?

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