QTDDTOT

I'm neither fat nor skinny but I want to pump myself up. My intake is mostly rice, chickpeas, eggs and honey. Can I do et?

ok maybe I'm skinny.

Anyone tried working out while high on dudeweed? How would it affect my performance or my gains and recovery?

I started doing RDLs but the next day I feel all of the doms in my distal hamstring, not proximal. Shouldn't it be the other way around?

What to do if I fail to finish my reps?

I don't have any advice but I belive in you, user. You can do it!

was 105kg two months ago, 85 now, also i'm 20.
bit of loose skin on the arms, i believe it will also appear on the belly area, however its not that bad.
calculate your tdee, then eat 500-1000 kcal under it

Do heavy weights feel lighter when you get strong, or does you capacity to lift heavy just increase?

How bad is oversleeping, I’m getting like 8/9 hours recently when I was used to 7.5 (finding it hard not to go back to sleep after 7.5 now) and after I wake I'm so fucked up for like an hour.

Want to know this too, I think the latter because I couldn’t pinch grip 10kg plates before but i did it yesterday without much effort

Repeat the same next week at same weight, if you fail again deload 10% the next week after that

A lot of guys have reported getting over paranoid and anxious about people taking the piss out of them lifting or how much/how they are

If you ate like 800g of rice 10 eggs a two tins of chickpeas and like 50g of honey yeah you could bulk up

bodybuilding.com/content/german-volume-training-programs.html

How long would this routine realistically take me per session? An hour?

Start working out 2 months ago. Think i'm getting close to around 20% body fat. How low should I go before I start bulking?

Should 6 months of SS/GOMAD get me to 1/2/3/4
Progress for me after two weeks of it so far is bench 115 to 135 5x5 and DL 155 to 225 5x5, squats seem to really vary based on how much sleep I get

The gym I'm gonna go to has really fucking old equipment. This isn't going to fuck me over right?

Freeweights do the same thing even if they arent new so I can't see why. There is a squat rack and benches, etc so that's pretty much all I will need right?

The main reason I want to go to this one is because not many people use it so it will basically be a private gym

I think 10-15% is the usual recommendation. Remember to do 1-3 months of maintenance after you're done cutting before you start to bulk.

>Remember to do 1-3 months of maintenance after you're done cutting before you start to bulk.
why?

Weight is weight

It depends on your genetics and athletic background, since no-one knows this it's impossible to say. Also, GOMAD and a huge caloric surplus in general is rarely a good idea, even if you end up getting stronger at a slightly faster rate this way you're going to spend a much longer time getting all that fat off compared to if you had just gained weight at a slower rate.

To change your settling point to your lower weight, and to minimize the rebound fat gain when you start bulking. This video explains it well. youtu.be/tVPlPM0d7eQ

A boomer said to me that partial reps 10-20 reps are better on lat pulldowns for activating the lats, is this bs?

I just started in the gym recently. whilst I was doing a working set of squats, a guy squeezed between my rack and the next rack, sidestepped my moving bar, took some weights off my rack and walked off. Right in the middle of my reps. Am I right in thinking that's a dick move or is that just my autism and I should calm down?

Also do i retast the routine on saturday if friday is a rest day?

>no rack
>wooden floor
>iron pl8
How do I fail a front squat properly? Also how do I get out of the pic related's position? I can't rack it and I can't drop it so I awkwardly move to OHP position but it feels like I'll hurt my wrists. I want to get this right before I go any heavier. Also what are some concentric hamstring exercises? My gym doesn't have leg curl machine and I can't find any place in the gym where I can do Nordic hamstring curls

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pls resbond, im retarded at these things

Bs, ROM for lats

It’s kind of a dick move but gym etiquette type of dick move, if he didn’t knock you it’s nothing to scrap over.

I'll do that too when i see the set isn't even close to max load for you and i really need that plate

You’ll squat more than your arms can lower eventually so if you’re kind of going from a clean position and flipping to an overhand grip you’re either gonna drop the bar or damage your arms somehow. You must be cleaning it to begin with to get it up to your front squat spot so it’s not gonna be enough work on your legs unless you do like 20 reps

I've been away from this board for 2 years, what's the source of the IM COOOMMIING mems

That's probably the issue, it was my 2nd day in the gym with babby weight but it was my max weight. I still think it's a dick move because I then had to concentrate on not hitting him with the bar instead of concentrating on my own form.

The only things you need at the gym are barbells, dumbells, benches, squat rack and maybe a cable machine to do different pulldown(but you can replace those exercises with a mix of dumbells and a pull-up bar). The rest is just shit that attracts boomers and fat women who are afraid to touch actual equipment.

DESU i'm actually jealous of you, i go to a big commercial gym with a completely new equipment, but spend 99% of my time in a small corner of it where squat racks and benches are. Always see the same 4-5 dudes there too, while hundreds of other people are awkwardly stumbling around gigantic machine room.

Pretty dick move from him then
I always look at the lifter in the mirror first to see if it's high effort or just warmup.
Also, i know its easier said than done but if someone comes in your vision try to ignore it anyhow
Just focus on the weights you're moving and on nothing surrounding.

Went to the park to do some body exercises after being sedentary for the better part of a year in order to get my muscles worked in before starting to go to the gym again to try to avoid soreness. After doing what I thought was light exercise (push ups, pull ups, sit ups, dips, and a slow run around the park [30 seconds jogging, 1 min walking because girlfriend]), My abs and triceps in particular have being fucking killing me for 3 days. I went on Monday, skipped Tuesday for mild soreness, but Wednesday was even worse than Tuesday. I went to the gym to lift and do a 30 min run and the soreness cleared up for the most part (with major stiffness throughout the day) aside from the aforementioned muscles but I was unable to do more sit ups due to crippling pain (forced myself to do about 12). I'm about to head out to the gym again.

So my question is: Should I keep going to the gym while sore or is there a chance that I could get a real injury? If I do go, should I keep the exercises "light" or bodyweight until the soreness subsides?

Thanks for the reassurance. Yeah I realize its a good opportunity but wanted to make sure I wasn't missing out since it's my first time.
It's at a relatively small sports center near me where the gym is not the main attraction so hardly anyone uses it.

I will try my best desu

It's completely normal to be sore when you're not yet used to working out. It's not at all dangerous to work out when sore, just uncomfortable and might decrease your force production.
strongerbyscience.com/doms/

What's the best way to progress on bodyweight chins? I got up to 5x5 and was planning on adding a rep, then adding a set and alternating until I reached 10x10 but this approach only got me to 6x6 after 2 months. Should I keep trying, or change the set/rep scheme, or just stick at 6x6? I don't want to add weight because I'm using one of those flimsy doorframe bars.

I knew that. I'm asking about what my routine should be or if I should just put it off until the soreness subsides.

Female, 90 lbs, 5'6'' (41 kg, 169 cm).

I need to put on weight, is a 150 calories (which is 10% of my TDEE) surplus enough to do so, or should I aim for a higher surplus? I'm ok with a slow bulk, would rather avoid putting on too much fat

TDEE calculators are shit. Just add a pint of milk to every meal and adjust from there.

Doing too much too soon will net you worse DOMS. I can't really tell you what to do without knowing what your goals are and what you already did, but if your primary concern is getting rid of the DOMS then doing some lighter excercise or just walking even is reasonable.

Checked, thx user

Goal is to lose weight and maybe get spme light muscle in the process. The routine is arm workouts and sit ups with no particular exercise or amount of reps and a 30 minute run. Not counting what I did at the park.

Second this, if you’re eating the right macro spread of bulking literally 1 cup of milk 2/3 times a day is your surplus. Sticky has more info.

Is Candito's Linear Program (strenght/control variant) good for beginners? Someone told me that it's a program for intermediate lifters

Do Zerchers instead

So there is no way to lower it safely?

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Barbell or dumbbell incline BP?

How can I do chest dips properly? All the videos say to do it leaning forward but as you can see in figure 1, when I'm going up my body returns to the normal position. I'm currently doing it like figure 2 where I bend my waist like >

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does fermenting oats make them ok to eat?
doing 1 cup of oats, 1 cup of water and 2 tbsp of yoghurt and leaving on the counter for 12-24h

Wouldn't that just be spoiling?

Sounds like you tried to do a high volume bodybuilder style bodypart workout on your first day, that'll certainly get you sore. I think you'll be better off starting a more structured program you can pick something from the sticky or you can try your hand at this: barbellmedicine.com/blog/the-beginner-prescription/

You can lose fat and gain muscle when you start working out but it won't last for long and after that you'll have to pick which one you want to pursue.

I guess this video applies here, but it will be harder to do once the weights get real heavy, but that's a problem for another day.
youtu.be/_drttm5r66A

Could I maintain muscle mass with high rep/low weight workouts? I'm cool with just losing fat. Muscle mass is just a plus.

lacto fermenting

how tf do people keep satiated on a diet? currently trying to eat 2000kcal, i've been awake for 8 hours, just atea 500 kcal meal for a 1000 total and still feel hungry.

Yep, generally hypertrophy routines are better for both building muscle when gaining weight and maintaining muscle while losing weight. Though "light weights" in this context is just ligher compared to doing lower reps, you still want to train hard, you should have 1-3 reps left in the tank on your main working sets.

Does anyone know why they stopped making fitness related videos? What the fuck is this shit.

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Try to eat more veggies. Cucumber for example is almost all water with hardly any calories. The rest is just getting used to that amount of food. I know I was hungry when I first started my diet, but 2 months later it doesn't bother me at all, despite decreasing the calories slightly in that time.

Aight. I didn't see these in the sticky upon skimming so thanks for answering my questions.

Every time I lift I have a shitty sleep the following night - wake up in the middle of the night and can't fall asleep for an hour or two. Usually I sleep much better after rest days. Melatonin (3mg) doesn't do shit for me. What's the problem? What am I doing wrong? I'm new to lifting, only did some bodyweight exercises occasionally before. Should I stop lifting? Please help me bros

Op here, can anyone else reply besides just one person?

30yo NEET here.

Just woke up from an extremely vivid dream of my wedding to a girl from my high school I had long thought of as the one for me.

Except she grew up to be successful (like many other imagined guests) and I 5000% fucked up everything and lost my mind in the process.

Should I do the Press or neck hangs today?

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You're young and not that fat. I bet you'll be fine

Is running an upper-lower-upper-rest split retarded?

Only I got 6 hours of sleep last night and don't want to miss my gains! If I take a couple hours nap in the afternoon will I be okay? Or can I just go to bed early and make up for it by sleeping 9-10 hours tonight?

If cardio kills gains, can you induce atrophy in your legs by starting to do long distance running, maybe going into overtraining and not giving the muscle time to recover fully?

I dont like my big quads from squatting. This bulge make legs look like horse's legs, imo. I want muscular but slim legs.

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Sheeeit user, what made you lose your mind? Do you have some kind of mental disorder?

I bet that girl is nothing like how you imagined

Where to get fit gf? None of my exes wanted to exercise and all the girls in the gym give off a "don't bother me" vibe.

maybe other sports like courses where you get to know each other in the process.

Bump

I don't know but I had an easier time sticking to my 2200 kcal cutting diet than I am on my 3000 ckal bulking diet

i really think i have a back problem and im afraid to progress to heavier weights. ive only been lifting 3 months. lifts arent that high but i dont wanna go higher anymore

all i care about is aesthetic and lose fat and look decent. would this be achievable? or i really need to reach like 250lbs squat and bench, etc.?

barbell + more weight is always the answer

If you're on SS or a similar routine and you're grinding out your sets just switch to a hypertrophy routine if that's what your goal is.
What kinds of problems are you having with your back?

Depends on what you're trying to achieve and where in your workout you're placing it. Both have their merits though.

Thanks m8

Here's my routine. I do it on alternating push days.
PPLPPLx

Push
OHP 3x8
Bench 3x8
DB Bench 3x12 / Inc Bench 3x12
Flies 3x12 / Lat Raise 3x12
Skullcrushers 3x12
Weighted Dips 3x12

Pull
Deadlift 1x8
Pendlay Row 3x8
Facepull 5x15
Shrug 3x12 / Lat Pulldowns 3x12
Curl 3x12
Weighted Chinup 3x12

Legs
Squats 3x8
Romanian Deadlift 3x12
Bulgarian Split Squats 3x12
Calf Raises 5x15
Hanging Leg Raises 5x12
Weighted Decline Situps 5x12

im on phraks gslp so also an lp program

thing is with hypertrophy routines i see online you cant modify it with accessory lifts that i like. unlike with my routine now where i can do my own.

sometimes i feel discomfort on my lower back especially when sleeping and bending backwards. im visiting a doc tomorrow i hope its nothing serious

but anyway, it got me thinking.. can you get a "decent" body without going too crazy heavy on the weight?

If you're more concerned about driving up your OHP/Bench then barbell might be slightly preferrable, if you're mainly interested in hypertrophy it's not very important, you could do barbell for 4 weeks and then switch to dumbells for 4 weeks for example.

>I bet that girl is nothing like how you imagined
Probably true. Just an image in my head at this point.

What made me lose my mind? Well. Naivete, poor choices like quitting a D1 sport, the bluepill, oversensitivity to waste-of-time activities like movies and novels, eventually dudeweed (but I was already fucked up), then years filled with the frustrations of menial work with nignogs, quitting dudeweed but abusing stimulants, and ending up in a Jow Forums-influenced religious-awakening psychosis followed by suicidal depression brought on by the turbocringe.

Doing pretty well as a NEET now. Painful as waking up from that dream was, it seemed to make me more human and less robot and help get my internal drives re-ordered. And motivate me to become a normie. I think I'll make it in the end. Gotta maintain NoFap and quit the /cuppa/ to really get my natty dopamine back but I'm close.

Thanks for reading my blog.

I'm having a pretty painful sensation in my left groin area while squatting and if I lift my leg too much. I'm afraid I might have a hip impingement or something. Any advice? I have a sedentary desk job which isn't helping but I try to go to the gym three times a week for weights and just needing to get my squats in is just misery.

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I'd say that hypertrophy routines are generally MORE customizable, since you're not as concerned with specificity when it comes to excercise selection. You definitely don't need to lift "heavy" as defined by SS to look good, ie all out grinders on the brink of failure. A bigger muscle is a potentially stronger muscle so just getting bigger will probably allow you to lift heavier as well.

Regarding your back pain, I'd look into barbell medicines content about pain, they have a lot of it and some of it might be helpful for you. Here's something to get you started. barbellmedicine.com/blog/backpain/

what would you say is a good hypertrophy program i can do that doesnt focus on heavy weights?

also thanks for the article ill check that out

I get mad chest acne when I lift, what do I do about it?

Cheers thanks the the help mate

Anyone?

Does it even matter if you follow a program as a beginner lifter?