/fit/ - Fitness » Thread #34666446

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QTDDTOT

Anonymous Sun 25 Oct 2015 05:47:35 No.34666446 View Reply Report Delete

Quoted By: >>34666862 >>34667061 >>34668123 >>34669143 >>34670995 >>34671673 >>34672378 >>34673013 >>34673684 >>34674378 >>34674676

Ctrl - alt - del "QTDDTOT" 1 hit but close to limit.

How is this for a leg day in a PPL split?

3x5 squats
1x5 deadlifts
3x20 leg extensions
3x12 hamstring curls
5x12 calf raises

Anonymous

Anonymous Sun 25 Oct 2015 06:56:59 No.34666844 Report Delete

Quoted By: >>34667251

I've had good results with Bill Starr's rehab protocol (3x25 with only bar, add 5 pounds every day, lower the reps after 10 days, stop after 14 days total) for my lower back.
My shoulder /rotator cuff has been fucked for almost 2 months. Will this same routine help if I do it with bench press (bench still hurts my shoulder a little)?

Anonymous

Anonymous Sun 25 Oct 2015 06:58:43 No.34666862 Report Delete

Quoted By: >>34666877

>>34666446
p much exactly what i do for ppl leg day but leg press instead of extensions

also 5x5 for squat not 3x5 is what i do

Anonymous

Anonymous Sun 25 Oct 2015 07:00:27 No.34666871 Report Delete

Quoted By: >>34666924

How would you guys calculate your bulking calories?

I'm thinking of being anal about this so I can have a very short cutting phase.

Anonymous

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Anonymous Sun 25 Oct 2015 07:01:30 No.34666877 Report Delete

Quoted By: >>34666939

>>34666862
Maybe I'm just a pussy, but 5x5 squats gets so unbearable.

Anonymous

Anonymous Sun 25 Oct 2015 07:10:39 No.34666924 Report Delete

Quoted By:

>>34666871
Look up several TDEE calculators, take an average of the the findings, and add about 500 calories (or more if you want to) to that.
>Captcha: select all french fries

Anonymous

Anonymous Sun 25 Oct 2015 07:13:36 No.34666939 Report Delete

Quoted By:

>>34666877
i could understand that, especially if u r cutting.
i usually keep all the main lifts at 5x5 except deadlifts, and i just cut down on the accessory work a little

Anonymous

Anonymous Sun 25 Oct 2015 07:14:02 No.34666943 Report Delete

Quoted By: >>34666959

>>34663471
http://learn.condomdepot.com/condom-size-chart/
???

Anonymous

Anonymous Sun 25 Oct 2015 07:15:05 No.34666948 Report Delete

Quoted By: >>34666959

>>34663471
Any help with this?

Anonymous

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Anonymous Sun 25 Oct 2015 07:15:20 No.34666951 Report Delete

Quoted By: >>34667015

How hard is this page trolling followers ?

Anonymous

Anonymous Sun 25 Oct 2015 07:17:08 No.34666959 Report Delete

Quoted By:

>>34666943
>>34666948
Fugg
At least my aborted not-aborted post has the site link, sorry for the shitty posting

Anonymous

Anonymous Sun 25 Oct 2015 07:19:15 No.34666970 Report Delete

Quoted By: >>34667120

So I bought oats today for the first time because I see them being talked about on /fit/ a lot, but I don't know how to eat them.

How do I eat oats.

Anonymous

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Anonymous Sun 25 Oct 2015 07:24:46 No.34667015 Report Delete

Quoted By: >>34667048

>>34666951
As a manlet, I literally laughed at this pic. People are going to think that growing whole two inches is that easy. kek

Anonymous

Anonymous Sun 25 Oct 2015 07:26:19 No.34667026 Report Delete

Quoted By: >>34667092

What diet should I choose if I'm 20% bf dyel (former skelly)?

Anonymous

Anonymous Sun 25 Oct 2015 07:29:09 No.34667048 Report Delete

Quoted By: >>34667084

>>34667015
You know it doesn't work because you tried.

Anonymous

Anonymous Sun 25 Oct 2015 07:31:31 No.34667061 Report Delete

Quoted By: >>34667083

>>34666446
I've been lifting since March. I have noticed some improvements, and even gotten mires from some people. However, some people have said that I don't look different like AT ALL.

This maybe because I don't have a very strict diet (working on that) and I only work out 4 times a week.

My question is, does the fact that I don't take any kind of supplement have any bearing on my results at this stage?

Anonymous

Anonymous Sun 25 Oct 2015 07:35:24 No.34667083 Report Delete

Quoted By: >>34667096 >>34667162

>>34667061
>I only work out 4 times a week.
>only

4 is about the limit, unless you're brosplitting

main factors are
>workout intensity/progression
>diet
>rest

The rest is details.

Anonymous

Anonymous Sun 25 Oct 2015 07:35:31 No.34667084 Report Delete

Quoted By:

>>34667048
I know it does not work because I am a manlet and informed myself about growth.

Anonymous

Anonymous Sun 25 Oct 2015 07:38:51 No.34667092 Report Delete

Quoted By:

>>34667026
Read the sticky. 500 cal deficit diet while fitting your macros. Use scooby's calc.
And have patience.

Anonymous

Anonymous Sun 25 Oct 2015 07:39:09 No.34667096 Report Delete

Quoted By: >>34667154 >>34667162

>>34667083
I thought you could work out 5 times a week and rest on weekends.

What about supplements, though?

Anonymous

Anonymous Sun 25 Oct 2015 07:43:31 No.34667120 Report Delete

Quoted By:

>>34666970
Put them in a blender with your protein powder and milk and whatever it is you usually have in your protein shakes.

Or

Mix 40g of oats to 300ml/10oz of milk or water in a pan and bring to the boil. Simmer for about 5 minutes and put whatever you want in there. (Honey, fruits, cinnamon powder etc.)

Anonymous

Anonymous Sun 25 Oct 2015 07:45:06 No.34667129 Report Delete

Quoted By: >>34667162 >>34668152

> What is the ideal grip width for a pull up?
> Can I use nutella in my pb sandwiches for getting the extra calories? Or should I use any other high calorie food?
> Are stretch marks common for skinny guys getting bigger?

Anonymous

Anonymous Sun 25 Oct 2015 07:48:49 No.34667154 Report Delete

Quoted By:

>>34667096
Depends on your split. I do 3 times a week full body.

Will move it to every 2 days if I get a decent sleep pattern.

Anonymous

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Anonymous Sun 25 Oct 2015 07:50:28 No.34667159 Report Delete

Quoted By: >>34667337

What are some good bulking foods where it's easy to measure the calories?

Leaning more towards lower cost here for easier mass production.

Anonymous

Anonymous Sun 25 Oct 2015 07:50:52 No.34667162 Report Delete

Quoted By:

>>34667129
>no clue
>if you want to, go ahead
>yes

>>34667096
supps are often not necessary, and most will not have a bearing on your results if your diet is in order. If you do want to start using them, go with the basics (multivitamin, fish oil, whey if you need it, creatine if you want to). Also, what this guy said >>34667083

Anonymous

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Anonymous Sun 25 Oct 2015 07:57:13 No.34667199 Report Delete

Quoted By: >>34669275

What's a good routine for a beginner wanting to cut? Would a 5x5 burn more calories since muh compounds or a brosplit since more sets?

Anonymous

Anonymous Sun 25 Oct 2015 07:59:50 No.34667210 Report Delete

Quoted By: >>34667243

What would be better for a warm up before gym?(I walk there)
Running or jogging a mile, alternating between running or jogging, or just walking

Anonymous

Anonymous Sun 25 Oct 2015 08:05:13 No.34667243 Report Delete

Quoted By:

>>34667210
>alternating between running or jogging
I mean alternating between running/jogging and walking

Anonymous

Anonymous Sun 25 Oct 2015 08:06:37 No.34667251 Report Delete

Quoted By:

>>34666844
bump

Anonymous

Anonymous Sun 25 Oct 2015 08:17:48 No.34667325 Report Delete

Quoted By: >>34672939 >>34672963 >>34681583

Being doing SS for nearly 4 months, but I want to start working my pecs more, should I do cable flys or incline bench and should I do them on the day I bench or the day I OHP?

Anonymous

Anonymous Sun 25 Oct 2015 08:19:12 No.34667337 Report Delete

Quoted By:

>>34667159
P E A N U T B U T T E R

Anonymous

Anonymous Sun 25 Oct 2015 08:22:30 No.34667371 Report Delete

Quoted By: >>34667498 >>34668218

Can you build your chest just using:
>Dumbbell/barbell pullovers
>Dumbbell flies
>Svend press?

As well as some mythical work from:
>front raises
>pull-ups/chin-ups
>other shoulder excersises

Yeah, it's likely that I won't be able to do heavy bench press or even push-ups any time soon, if ever again. That's why I need to replace them somehow

Anonymous

Anonymous Sun 25 Oct 2015 08:39:12 No.34667498 Report Delete

Quoted By:

>>34667371
>ever doing front raises

Why, anterior delts are nearly always too strong anyway.

Anonymous

Anonymous Sun 25 Oct 2015 08:56:17 No.34667611 Report Delete

Quoted By: >>34667657

if i have wide hips and already inproportionally big legs, would this routine fix me up?

Chest/back
Rest
Shoulder/Arms
Rest
Push(includes squats)
Pull(includes deadlifts)
rest

Anonymous

Anonymous Sun 25 Oct 2015 09:02:58 No.34667657 Report Delete

Quoted By: >>34671948

>>34667611
to be more clear, whole routine;

=Chest/Back=
Bench Press 3x5
Barbell Row 5x5
Incline Dumbbell Bench Press 12/10/8/6
Lat Pulldown 12/10/8/6 (i prefer them over pull ups since i can do over +15 pull up)
Cable Crossover 4x10
Some Rowing 4x10

=Shoulder/Arms=
Overhead Press 4x6
Lateral Raises superset with Front Raises 4x8-10
Dumbbell Curls 4x6
Dips 4xF
Hammer Curls 4x8
Triceps Rope Extensions (the overhead shit) 4x8

=Push=
Bench Press 3x5
Squat 5x5
Overhead Press 4x6
Dumbbell Bench Press 12/10/8/6
Lateral Raises 12/12/10/10
Skullcrushers 4x10

=Pull=
Deadlift 5/3/1
Barbell Row 5x5
Lat Pulldown 12/10/8/6
Dumbbell Row
Face Pulls 4x10
Curl 4x6-8

Anonymous

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Anonymous Sun 25 Oct 2015 09:07:33 No.34667692 Report Delete

Quoted By: >>34667749 >>34667819 >>34667871 >>34669359

So what's the point of Stripped 5x5? I'm thinking of doing it because I'm over 30, and have shitty joints.

If I remember correctly, isn't SL a mix of SS and Reg Park's Beginner program?

Should I try out SL or stick with Stripped?

Anonymous

Anonymous Sun 25 Oct 2015 09:14:44 No.34667738 Report Delete

Quoted By:

If I weigh 133lbs at 9% bf , 5'10

How many lbs muscle will make me look a bit bigger in clothes?

Routine is not all lower body so my friend said getting to like 140lbs at low body fat you will look otter mode . If still at like 9%bf as am now . This about right? I only want slightly broader shoulders and thicker arms

Anonymous

Anonymous Sun 25 Oct 2015 09:16:30 No.34667749 Report Delete

Quoted By: >>34667819 >>34667871 >>34669359

>>34667692

Honestly I was thinking of doing a few weeks of Stripped 5x5, and if my body is okay, I'd move on to SS and stick with it.

Anonymous

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Anonymous Sun 25 Oct 2015 09:24:17 No.34667795 Report Delete

Quoted By: >>34667804 >>34667829 >>34668255

When do you consider a squat to be a failure? I've never reached squat failure in the sense that the legs give out since my form deteriorates before that happens and turns it into a good morning squat. Would you consider that a failed rep and stop doing the set?

Anonymous

Anonymous Sun 25 Oct 2015 09:26:03 No.34667804 Report Delete

Quoted By: >>34667829

>>34667795
Yes, if your form starts getting fucked, it's a failed rep in my book.

Anonymous

Anonymous Sun 25 Oct 2015 09:28:34 No.34667819 Report Delete

Quoted By: >>34667852

>>34667692
>>34667749
I looked up this stripped 5x5 shit and it looks more stressfull/higher volume than SS. wtf guys

Just do SS you'll be fine. If you can handle 5x5 sets across on DLs and bench in one workout you'll do fine on SS

Anonymous

Anonymous Sun 25 Oct 2015 09:30:44 No.34667829 Report Delete

Quoted By:

>>34667795
>>34667804
Yes if your form goes to utter shit and you know it wont be any better on the next rep, call the set done. If you didn't get many reps either consider dropping the weight a bit (just for that workout, unless its a true stall)

Anonymous

Anonymous Sun 25 Oct 2015 09:34:02 No.34667852 Report Delete

Quoted By: >>34667890

>>34667819
>it looks more stressfull/higher volume

It literally isn't. If anything, it's less.

Anonymous

Anonymous Sun 25 Oct 2015 09:37:03 No.34667871 Report Delete

Quoted By:

>>34667692
>>34667749

Just do SS. Stripped is a waste of time, and SL is a pointless edit of SS.

Anonymous

Anonymous Sun 25 Oct 2015 09:39:53 No.34667886 Report Delete

Quoted By: >>34667895

So I'm cutting. If I eat for 6 days at a 800 calories deficit each day then the 7th day I eat my usual TDEE, does that offset the previous 6 days? How does just eating what you normally would have an effect on cutting?

Anonymous

Anonymous Sun 25 Oct 2015 09:41:08 No.34667890 Report Delete

Quoted By: >>34667906

>>34667852
How?

Compare:
Deadlift 5x5
Bench Press 5x5
Row 5x5

to...

Squat 3x5
Bench Press 3x5
Deadlift 1x5

??????

Anonymous

Anonymous Sun 25 Oct 2015 09:41:37 No.34667892 Report Delete

Quoted By: >>34667911

Where can I find a pdf of SS?

Anonymous

Anonymous Sun 25 Oct 2015 09:42:02 No.34667895 Report Delete

Quoted By:

>>34667886
I imagine you would just lose weight at a slower rate than if you would eat at a 800 cal. deficit 7 days a week, but not much else.

Anonymous

Anonymous Sun 25 Oct 2015 09:43:09 No.34667906 Report Delete

Quoted By: >>34668055

>>34667890

It's less sets, but it doesn't stress adding weight.

Anonymous

Anonymous Sun 25 Oct 2015 09:43:33 No.34667911 Report Delete

Quoted By: >>34667969

>>34667892
Of the entire book? Just google it, it's fucking easy.

Anonymous

Anonymous Sun 25 Oct 2015 09:52:29 No.34667969 Report Delete

Quoted By: >>34667978 >>34668063

>>34667911

haven't found shit jack

Anonymous

Anonymous Sun 25 Oct 2015 09:53:41 No.34667978 Report Delete

Quoted By:

>>34667969
not gonna make it
Im serious

Anonymous

Anonymous Sun 25 Oct 2015 10:04:05 No.34668055 Report Delete

Quoted By:

>>34667906
You can do SS without adding weight every time.

Anonymous

Anonymous Sun 25 Oct 2015 10:04:46 No.34668059 Report Delete

Quoted By:

Looking for the pic with the quote about discovering evolutionary potential. Will post high test as reward

Anonymous

Anonymous Sun 25 Oct 2015 10:05:08 No.34668063 Report Delete

Quoted By: >>34668076

>>34667969
Go on torrent site, search for starting strength, download torrent, read book

Anonymous

Anonymous Sun 25 Oct 2015 10:06:25 No.34668076 Report Delete

Quoted By:

>>34668063

But that's illegal.

Anonymous

Anonymous Sun 25 Oct 2015 10:09:31 No.34668102 Report Delete

Quoted By:

Is there a good form for facepulls? Every minute I look online, different sites have different forms for facepulls and I'm not sure which to do?

Does anyone have a good source for the form?

Anonymous

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Anonymous Sun 25 Oct 2015 10:10:39 No.34668110 Report Delete

Quoted By: >>34668122 >>34674916

what do about wide hips besides suicide x F

Anonymous

Anonymous Sun 25 Oct 2015 10:11:55 No.34668122 Report Delete

Quoted By:

>>34668110
lift weights and get over it.

Anonymous

Anonymous Sun 25 Oct 2015 10:11:58 No.34668123 Report Delete

Quoted By: >>34668141

>>34666446
>3x20 leg extensions
why

also you dont specifiy intensity or progression, hence its hard to give feedback. also I'd do some unilateral exercises with free weights

Anonymous

Anonymous Sun 25 Oct 2015 10:14:19 No.34668141 Report Delete

Quoted By: >>34668155

>>34668123
I'm still a beginner so I'm still doing linear progression. Currently my squat is 77.5kg and my DL is 120kg at 80kg bw.

The reason I do 3x20 leg extensions is to avoid knee injuries, I heard it was better to keep the weight low and volume high on them.

Anonymous

Anonymous Sun 25 Oct 2015 10:14:26 No.34668144 Report Delete

Quoted By:

During my last back/biceps day my left hand went numb around the 4 back lift.Might it be because i have low blood pressure? Am i going to die?

Anonymous

Anonymous Sun 25 Oct 2015 10:15:09 No.34668152 Report Delete

Quoted By:

>>34667129
>> Are stretch marks common for skinny guys getting bigger?
yes, use lotion to moisturize. if wealthy or you suffer alot, buy something called "bio oil" or the like over the counter (what preg women get recommended) - it helps alot. I speak from experience.

Anonymous

Anonymous Sun 25 Oct 2015 10:15:16 No.34668155 Report Delete

Quoted By: >>34668168

>>34668141
Then do SS you cuck.

Anonymous

Anonymous Sun 25 Oct 2015 10:16:49 No.34668168 Report Delete

Quoted By:

>>34668155
I'm progressing fine and happy with the results on the PPL I'm doing now, though.

Anonymous

Anonymous Sun 25 Oct 2015 10:22:20 No.34668218 Report Delete

Quoted By:

>>34667371
bump

Anonymous

Anonymous Sun 25 Oct 2015 10:25:08 No.34668242 Report Delete

Quoted By: >>34668255 >>34668274

Just started SS a few weeks ago and I'm struggling with squats. I can leg press 195kgs but I can barely get past lmao1plate squats.

What the fuck is wrong with me? Weak core? Suggestions?

Anonymous

Anonymous Sun 25 Oct 2015 10:26:36 No.34668255 Report Delete

Quoted By: >>34668334

>>34668242
Depends on why your squat is struggling. Do your legs give out, do you collapse forward into a good morning like >>34667795 or what?

Anonymous

Anonymous Sun 25 Oct 2015 10:28:18 No.34668274 Report Delete

Quoted By: >>34668334 >>34668523

>>34668242
Leg press is a lot easier. You're only actually doing like 30% of the actual weight you load when you factor in the angle. On top of that, squats require you to move your own body weight on top of the barbells, and stabilize it all.

Anonymous

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Anonymous Sun 25 Oct 2015 10:29:24 No.34668290 Report Delete

Quoted By: >>34668308 >>34668337 >>34668948 >>34669403 >>34673125

Complete newbie here.

I'm looking into this gym, and I saw this. Is this a squat cage, and padding for cleans?

If so, I'm joining immediately.

Anonymous

Anonymous Sun 25 Oct 2015 10:31:57 No.34668308 Report Delete

Quoted By: >>34668356 >>34673125

>>34668290
Mirin'

Anonymous

Anonymous Sun 25 Oct 2015 10:34:20 No.34668334 Report Delete

Quoted By: >>34668349

>>34668255
>>34668274
It might be my legs giving out a bit. My body doesn't lean forward. Is there such a thing as going too low? My ass almost touches the back of my heels and it can feel like I lack the power to shoot up.

Any advice based on that?

Anonymous

Anonymous Sun 25 Oct 2015 10:34:41 No.34668337 Report Delete

Quoted By: >>34668356

>>34668290
Yeah, that's a cage. Padding is also for deads. It looks pretty awesome, so go ahead and join.

Anonymous

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Anonymous Sun 25 Oct 2015 10:35:43 No.34668349 Report Delete

Quoted By: >>34675856

>>34668334
There's no such thing as going too low if your flexibility can handle it. But it's impossible to say what you're doing wrong without seeing a video.

Anonymous

Anonymous Sun 25 Oct 2015 10:36:11 No.34668356 Report Delete

Quoted By: >>34668451

>>34668308
>>34668337

Haha cool, will join then, thanks.

Anonymous

Anonymous Sun 25 Oct 2015 10:47:32 No.34668451 Report Delete

Quoted By: >>34668538

>>34668356

>was just about to join
>came across reviews
>more negative than positive
>biggest complaint was overcharging and trouble cutting off membership because it claims to be no lock-in

FUCK

Anonymous

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Anonymous Sun 25 Oct 2015 10:54:31 No.34668504 Report Delete

Quoted By: >>34672888

What is wrong with my abdomen PIC related. Skinnyfat so fuckall definition relaxed but when I tense it turns into this weird triangle with hip bones sticking out real bad. Pls what do?

Anonymous

Anonymous Sun 25 Oct 2015 10:56:21 No.34668523 Report Delete

Quoted By:

>>34668274
It's actually 70% you mathematically disabled cuck. And then bodyweight comes into play.

Strong people generally find they can leg press about 50% what they can squat. An equation that I think is somewhat accurate to compare them would be:
0.7legpress - ~0.5bodyweight = squat
This assumes you're doing the same depth and stance to (which many don't, a lot of people have laughable depth when they leg press).

Anonymous

Anonymous Sun 25 Oct 2015 10:57:55 No.34668538 Report Delete

Quoted By: >>34668887

>>34668451

Kek every gym has those complaints.

Just read your contract well, and you'll be fine.

I joined this fitness club that was known for being very difficult to leave without incident.

I read the contract, and it said to give them 1 or 2 months notice before you decide to cancel the contract, then to have a cancellation request in written form and shown to your gym's manager.

I did all that, the membership was cancelled on the day, and I had zero issues.

Most of those complaints come from people who don't read (aka idiots).

Anonymous

Anonymous Sun 25 Oct 2015 11:19:04 No.34668710 Report Delete

Quoted By: >>34668760

/fit/ im super paranoid about food that hits its expiration date and i usually throw it away, sometimes even right on the good before date. now ive tried being more rational about it and decided to put meat in the freezer before it expires and i have to throw it away. my question is, how long can i keep it in there and will it still be perfectly fine when i defrost and cook it, e.g. after 1 month?

Anonymous

Anonymous Sun 25 Oct 2015 11:20:50 No.34668731 Report Delete

Quoted By:

Facepulls

Form

Watdo? Google says there is ~3 different ways to do it. Which is correct?

Anonymous

Anonymous Sun 25 Oct 2015 11:23:54 No.34668760 Report Delete

Quoted By:

>>34668710

Uhhh if you put it there straight away, pork or mince stays good for a couple of months, beef even longer.

Anonymous

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Anonymous Sun 25 Oct 2015 11:29:36 No.34668807 Report Delete

Quoted By: >>34668869

anyone got some better ways of eating peanut butter instead of on its own?

pb sandwich is no good because 100g is too much for it and ends up taking longer to eat

Anonymous

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Anonymous Sun 25 Oct 2015 11:29:51 No.34668814 Report Delete

Quoted By: >>34668821 >>34668828 >>34668836

What do you guys think about doing 3x5 BB flat bench for strength and then 3x10 DB incline bench for hypertrophy or should I just do dumbbells on the flat as well?

Anonymous

Anonymous Sun 25 Oct 2015 11:31:10 No.34668821 Report Delete

Quoted By:

>>34668814
bb is better for strength

Anonymous

Anonymous Sun 25 Oct 2015 11:32:05 No.34668828 Report Delete

Quoted By:

>>34668814

That's a good method. But keep varying the reps a little bit, you could even start with lower volume and build it up.

Anonymous

Anonymous Sun 25 Oct 2015 11:33:06 No.34668836 Report Delete

Quoted By: >>34668900

>>34668814
Impossible to answer with so little information. How often you do pushing movements? What other pushing exercies you do? How much you bench?

Anonymous

Anonymous Sun 25 Oct 2015 11:36:09 No.34668869 Report Delete

Quoted By: >>34668972

>>34668807
you could eat your chicken and rice with peanut butter sauce

Anonymous

Anonymous Sun 25 Oct 2015 11:37:21 No.34668880 Report Delete

Quoted By: >>34668899

Why do people use open grip when bench pressing? I saw a guy benching 3.5pl8 so I assume he knew his shit but he was using open grip, just seems dangerous as fuck to me.

Anonymous

Anonymous Sun 25 Oct 2015 11:38:00 No.34668887 Report Delete

Quoted By:

>>34668538

Ah okay cool. There are reviews that said cancellation isn't an issue if you give them the notice they need, and cancel face to face as opposed to half assing it over the phone. Will give them a go.

Anonymous

Anonymous Sun 25 Oct 2015 11:39:30 No.34668899 Report Delete

Quoted By:

>>34668880
you can arguably bench a bit more with suicide grip, but yeah, its as dangerous and retarded as it seems.

Anonymous

Anonymous Sun 25 Oct 2015 11:39:32 No.34668900 Report Delete

Quoted By: >>34668937

>>34668836
I do push movements twice a week and bench 70kg at 81kg bw.

Anonymous

Anonymous Sun 25 Oct 2015 11:41:05 No.34668914 Report Delete

Quoted By:

From about the age of 15 to 19 I had a lot of anxiety and didn't sleep enough, with the hours that I did sleep not being very deep. I also did a lot of marathon, track and field, and cross country training, with some extended breaks due to injury or other obligations in between. Is it possible that I stunted my growth? 21 y/o Male at 5'7" and never had a growth spurt. I've been this height probably since I was 14.

Anonymous

Anonymous Sun 25 Oct 2015 11:43:24 No.34668937 Report Delete

Quoted By: >>34668991

>>34668900
You don't need more volume with that low numbers. It should be still easy to progress in a linear fashion with bench. You start to add volume for your training, when increasing numbers becomes harder.

Just eat and do a beginner program. Your chest, triceps and delts will grow when you get your bench to 100kg rathen than adding different exercises.

Anonymous

Anonymous Sun 25 Oct 2015 11:44:44 No.34668948 Report Delete

Quoted By: >>34669014

>>34668290

What are those called anyway? Weight platforms?

Anonymous

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Anonymous Sun 25 Oct 2015 11:44:59 No.34668952 Report Delete

Quoted By: >>34668972 >>34669033 >>34677278

Question for people with more experience cutting:
I've been eating at 2900 cals a day for 4 days, and I've already lost 5 lbs, I know for sure some of it is definitely water weight, but I'm also worried I'm just cutting too fast, is that usual to lose 5 lbs in water weight in the first week or so? I don't think my TDEE is THAT high, I'm only 5'11 160(now), but I do also ride my bike to and from work almost every day so thats probably a factor in it. Should I up my cals back up to 3000, or just wait a few more days and stay at 2900 to see if the trend continues?

Anonymous

Anonymous Sun 25 Oct 2015 11:47:45 No.34668972 Report Delete

Quoted By:

>>34668952
>rooty tooty point-n-shooty

every time

>>34668869
if I microwave it it's not gonna destroy the macronutrients is it?

Anonymous

Anonymous Sun 25 Oct 2015 11:49:23 No.34668991 Report Delete

Quoted By: >>34669069

>>34668937
The reason I added the dumbbells wasn't really to help progress in strength but for growth. I've done dumbbell incline for two months now and seen some really great growth. It feels like it hits my pecs better than a barbell does.

Anonymous

Anonymous Sun 25 Oct 2015 11:50:55 No.34669006 Report Delete

Quoted By: >>34669025 >>34672858

Have any of you guys noticed that it's the DYEL that strictly count their macros and more worried about exceeding calories than those that actually do lift? Why is that?

Anonymous

Anonymous Sun 25 Oct 2015 11:51:32 No.34669014 Report Delete

Quoted By:

>>34668948

I just call them barbell mats.

Anonymous

View Same Google ImgOps iqdb SauceNAO photo.jpg, 85KiB, 512x511

Anonymous Sun 25 Oct 2015 11:52:41 No.34669025 Report Delete

Quoted By:

>>34669006
Probably because a lot of them are just starting out and the buff dudes feel more comfortable eyeballing their diets after years of experience?

Anonymous

Anonymous Sun 25 Oct 2015 11:53:28 No.34669033 Report Delete

Quoted By:

>>34668952
Ive lost 7 lbs in a week one time when i started cutting.Nothing unusual

Anonymous

Anonymous Sun 25 Oct 2015 11:53:40 No.34669035 Report Delete

Quoted By: >>34669493

Can a pool noodle be used as a foam roller?

please respond

Anonymous

Anonymous Sun 25 Oct 2015 11:56:02 No.34669052 Report Delete

Quoted By: >>34669082

I am doing 1/2 GOMAD and always drink 1/2 after coming back from work and while working out.
Does it make any difference if I drink all the milk in 4 hours or do I have to drink the milk distributed on the whole day to make the biggest progress?

Anonymous

Anonymous Sun 25 Oct 2015 11:57:14 No.34669069 Report Delete

Quoted By: >>34669500

>>34668991
Progress in strength is progress in muscles. Strength comes from both increases muscle size and neurons (i don't know the right words in english lol but you know what i mean).

If you eat on a surplus, you will get muscles while your bench goes up. But if you don't eat on a surplus, you don't get that much muscle if at all.

Have you read the sticky m8? It isn't like 10 reps is for hypertrophy and 5 is for strength. 5x5 is better for hypertrophy than 3x8, becouse the overload is better. 10x3 and 3x10 can grow the same amount of muscle, but on 10x3 you also put a greater load on your CNS.

Its all about progressive overload. You can go from 3x5x100kg to 3x5x105kg or 3x8x100kg to 4x10x100kg. You will grow.

Anonymous

Anonymous Sun 25 Oct 2015 11:57:22 No.34669070 Report Delete

Quoted By:

is this thick enough to drop weights up to 140kg on?
6ft x 4ft x 22mm

http://www.amazon.co.uk/Horse-Stable-Mat-22mm-thick/dp/B001IHNP74/ref=sr_1_4?ie=UTF8&qid=1445703660&sr=8-4&keywords=horse+mats

Anonymous

Anonymous Sun 25 Oct 2015 11:58:25 No.34669082 Report Delete

Quoted By: >>34669110

>>34669052
doesn't make a difference
I'm doing the same thing and I've done full GOMAD for at least a year, just drink it whenever you can

Anonymous

Anonymous Sun 25 Oct 2015 11:58:47 No.34669085 Report Delete

Quoted By:

What would be good macro proportions for tradesmen?
I've been doing fine lately energy-wise on a fuckton of carbs but I felt that was too much and I was wondering.

Anonymous

Anonymous Sun 25 Oct 2015 12:00:23 No.34669110 Report Delete

Quoted By:

>>34669082
thanks bud

Anonymous

Anonymous Sun 25 Oct 2015 12:04:05 No.34669134 Report Delete

Quoted By: >>34669248

What do you guys do for packed lunches? I have been doing just rice, lentils, meat, and vegetables for a while. Thinking of doing a chili or something for this week. Any recipes/stuff you guys do? I've seen the /fit/ food dump a couple of times, but just wanted some feedback on it.

Anonymous

Anonymous Sun 25 Oct 2015 12:05:19 No.34669143 Report Delete

Quoted By: >>34669166 >>34669493 >>34672827

>>34666446
i'm doing SL and got trapped under the bar while benching the other day so i want to give it a rest for a while. which of these is the "best" replacement:
bench on a smith
dumbbell bench
chest press machine
>weighted dips

Anonymous

Anonymous Sun 25 Oct 2015 12:07:30 No.34669166 Report Delete

Quoted By:

>>34669143
Asking for a spot. If you are at a homegym, or there is nobody at your gym, dumbells are a good option.

Vlad

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Vlad Sun 25 Oct 2015 12:10:30 No.34669192 Report Delete

Quoted By: >>34669205

How do you become a normie?

Anonymous

Anonymous Sun 25 Oct 2015 12:11:30 No.34669205 Report Delete

Quoted By:

>>34669192
It just happens to you.

Anonymous

Anonymous Sun 25 Oct 2015 12:15:15 No.34669248 Report Delete

Quoted By: >>34669296

>>34669134
Lunch is always kind of limiting for me because it has to be something you can make in a big portion, that stays good the whole week and microwaves well. It usually ends up being something tomato-based in a slow cooker (they're great if you haven't got one).

This week I did a chili, last week was a curry with lamb shoulder. I bought the ingredients for like a sausage casserole just now too which is going to be my dinner for the week because I'll be too busy to cook.

Anonymous

Anonymous Sun 25 Oct 2015 12:15:56 No.34669255 Report Delete

Quoted By: >>34670048

How often should I test my one rep maximum? I'm guessing after every recovery period, which for me is about every 3-4 months, but I'm curious what others do.

Anonymous

Anonymous Sun 25 Oct 2015 12:18:11 No.34669275 Report Delete

Quoted By:

>>34667199
If you're losing weight it doesn't really matter what kind of routine you do. The main factor is your diet.

That's not to say that what exercise you do is not important. What routine you do, will be determined by your long run goals. Do you want to focus on strength? Or do you want to focus on aesthetics? These are the questions you should be asking. Then make a decision and move forward from there.

IMO, it's worth going for the strength-focused route. Because you'll have a solid base of strength to work from when you eventually decide to lift for aesthetics, which is important for beginners. And you can still look good by normie standards if you do focus on strength. You won't be Zyzz or Jeff Seid, but more along the lines of a Dimitry Klokov or Lu Xiao Jun, if you catch my drift.

Anonymous

Anonymous Sun 25 Oct 2015 12:19:02 No.34669296 Report Delete

Quoted By:

>>34669248
Thanks m8

Anonymous

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Anonymous Sun 25 Oct 2015 12:19:44 No.34669307 Report Delete

Quoted By: >>34670048

Am I taking too many supplements? (not all entirely /fit/ related)

I take these every day:
4.8g lecithin
1.2g omega 3
2g calcium
500mg magnesium
60mg zinc

other than that I eat 1600 kcal of mostly eggs, rice, vegetables and lean meat each day

Anonymous

Anonymous Sun 25 Oct 2015 12:24:49 No.34669359 Report Delete

Quoted By:

>>34667692
>>34667749

I say just go for SS man. It's tried and tested and it's meant for people of all ages. I think in one talk Rippletits even mentioned that he trains an 80 year old lady doing her own version of SS. It's a solid and simple program focused on improving consistently over time. Doesn't ask you to start with 100kg off the bat or anything. Do the program and work with a weight you're comfortable with and go from there.

Anonymous

Anonymous Sun 25 Oct 2015 12:30:32 No.34669403 Report Delete

Quoted By: >>34673125

>>34668290
Wish my gym was like that tbh fam.

Anonymous

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Anonymous Sun 25 Oct 2015 12:33:34 No.34669444 Report Delete

Quoted By: >>34669512

How come some of my best workouts where I've broken PRs and had smooth progress have been the ones where I'm feeling tired and sluggish?

Does the body have some mechanism that lets it go in overdrive when you're tired?

Anonymous

Anonymous Sun 25 Oct 2015 12:39:26 No.34669493 Report Delete

Quoted By:

>>34669035
It's way too soft, so I would say no

>>34669143
Asking for a spot or getting used to doing the roll of shame. You can also progress slower or something like that if you're a little bitch.

Anonymous

Anonymous Sun 25 Oct 2015 12:39:57 No.34669500 Report Delete

Quoted By:

>>34669069
Quality post.

Anonymous

Anonymous Sun 25 Oct 2015 12:41:35 No.34669512 Report Delete

Quoted By:

>>34669444
Might be you're just consciously trying to push yourself more to work through the fatigue.

Anonymous

Anonymous Sun 25 Oct 2015 12:57:50 No.34669672 Report Delete

Quoted By: >>34669715 >>34669757 >>34669788

So everyone says I have to pin my shoulders during bench pressing, but every video I've watched either doesn't explain what it means or how to do it. Help a DYEL pleb out, please.

Anonymous

Anonymous Sun 25 Oct 2015 13:02:23 No.34669715 Report Delete

Quoted By: >>34669737

>>34669672
>every video I've watched either doesn't explain what it means or how to do it.
watch better vids
shoulder blades depreciation and retractation
https://www.youtube.com/watch?v=BYKScL2sgCs
2:10

Anonymous

Anonymous Sun 25 Oct 2015 13:04:27 No.34669737 Report Delete

Quoted By:

>>34669715
>depreciation
depression
I'm a little tired

Anonymous

View Same Google ImgOps iqdb SauceNAO shoulder-blades.jpg, 17KiB, 406x148

Anonymous Sun 25 Oct 2015 13:06:26 No.34669757 Report Delete

Quoted By: >>34669815 >>34669837

>>34669672
Bring your shoulder blades/traps together, like the right image on pic related.

Anonymous

Anonymous Sun 25 Oct 2015 13:08:12 No.34669788 Report Delete

Quoted By:

>>34669672
imagine you're trying to pop a grape in between your shoulder blades

Anonymous

Anonymous Sun 25 Oct 2015 13:10:14 No.34669815 Report Delete

Quoted By:

>>34669757
no

Anonymous

Anonymous Sun 25 Oct 2015 13:12:10 No.34669837 Report Delete

Quoted By:

>>34669757
don't shrug

Anonymous

Anonymous Sun 25 Oct 2015 13:15:21 No.34669876 Report Delete

Quoted By: >>34669970 >>34670036

I had a nightly emission that basically woke me up this morning. Should I consider that losing no-fap? I had no refractory period at all, so I don't know if it affects hormones in the same way while you're sleeping.

I know that it doesn't make a significant difference in testosterone levels, but no-fap does seem to help with my depression/apathy, so that's why I'm on it.

Anonymous

Anonymous Sun 25 Oct 2015 13:24:52 No.34669970 Report Delete

Quoted By: >>34670036 >>34670782

>>34669876
nofap isn't noejaculation

Anonymous

Anonymous Sun 25 Oct 2015 13:30:37 No.34670036 Report Delete

Quoted By: >>34670075 >>34670498

>>34669876
>>34669970
Why do people on this board keep talking about abstaining from ejaculating? I can't see how it's relevant to /fit/, apart from mb self-discipline?

Anonymous

Anonymous Sun 25 Oct 2015 13:31:48 No.34670048 Report Delete

Quoted By:

>>34669307
they're all useless if you eat variety
some of thm block oher ones assimilation
don't take them at tjhe same time
>>34669255
never unless you're competing

Anonymous

Anonymous Sun 25 Oct 2015 13:34:21 No.34670075 Report Delete

Quoted By: >>34670498

>>34670036
still more relevant than all the feels thread
self discipline is fitness to some extent

Anonymous

Anonymous Sun 25 Oct 2015 14:05:20 No.34670357 Report Delete

Quoted By: >>34672971

I lost a lot of fat in the past couple of months about 30 pounds or so but in the last 2 weeks only drop 3 pounds total. I've hit a plateau right is there anyway I can tough it out or make it go away in resume losing more fat?

Anonymous

Anonymous Sun 25 Oct 2015 14:16:59 No.34670461 Report Delete

Quoted By: >>34670661 >>34677313

I see discussion about lifting shoes vs running. I can't really afford a new pair of shoes right now, I have some decent running shoes that I usually wear to the gym but would it be better if I just threw on my vans for lifting?

Anonymous

Anonymous Sun 25 Oct 2015 14:20:07 No.34670498 Report Delete

Quoted By: >>34670648 >>34670696

>>34670036
And where are they supposed to talk about it? r9k?

>>34670075
Even feels threads have some sense here. People want to know what other similar people think about some matters.

Anonymous

Anonymous Sun 25 Oct 2015 14:34:58 No.34670648 Report Delete

Quoted By:

>>34670498
>People want to know what other similar people think about some matters.
how is that different form nofap threads?

Anonymous

Anonymous Sun 25 Oct 2015 14:35:59 No.34670661 Report Delete

Quoted By:

>>34670461
barefoot or flatsoles

Anonymous

Anonymous Sun 25 Oct 2015 14:39:16 No.34670696 Report Delete

Quoted By: >>34670713 >>34670760

>>34670498
I'm legitimately asking, not deriding the question. Srsly why is it recommended to stop fapping on /fit/?

Anonymous

Anonymous Sun 25 Oct 2015 14:41:03 No.34670713 Report Delete

Quoted By:

>>34670696
>Srsly why is it recommended to stop fapping on /fit/?
/fit/ is against nofap
not for scientific reasons but because willpower has never been part of /fit/ culture

Anonymous

Anonymous Sun 25 Oct 2015 14:41:23 No.34670717 Report Delete

Quoted By: >>34672591

I can't find a TDEE calculator that lets me add my body fat percentage to the calculation. Can somebody show me one?

Anonymous

Anonymous Sun 25 Oct 2015 14:44:43 No.34670760 Report Delete

Quoted By:

>>34670696
The legend says about increased levels of testosterone, better energy, strength, gains and other magical superpowers that some shamans belive to happen on Nofap. But tbh, it's just a legend. You can belive it or not.

Anonymous

Anonymous Sun 25 Oct 2015 14:45:43 No.34670775 Report Delete

Quoted By: >>34670868

any advice for someone that hates milk on starting GOMAD?

Anonymous

Anonymous Sun 25 Oct 2015 14:46:09 No.34670780 Report Delete

Quoted By:

I got my dick sucked for the first time last night and now its got little bruises on the head. Just how normal is this, I almost had to get an ice pak because it was pretty painful last night and I couldnt sleep.

Anonymous

Anonymous Sun 25 Oct 2015 14:46:23 No.34670782 Report Delete

Quoted By: >>34670868

>>34669970
How do they differ in their effect on hormones and all that? That's what I'm curious about.

Anonymous

Anonymous Sun 25 Oct 2015 14:49:26 No.34670807 Report Delete

Quoted By: >>34670878

The SS wiki says you do
Squat Bench Powerclean then Squat Press Deadlift alternating
But strengthstandards swaps Power Cleans and Deadlifts for
Squat Bench Deadlift, Squat Press Power Clean

Any reason for this? I get the feeling I should stick with the SS wiki version

Anonymous

Anonymous Sun 25 Oct 2015 14:54:08 No.34670866 Report Delete

Quoted By:

Just ordered 150 pills of Eph and 200 caffeine. Can't really find info on what my diet should look like. Is eating at TDEE -500 ok? Also what's the difference in results when not taking the aspirine? I'm looking to lose about 5kg in ~45 days, preferrably without too much strength loss

Anonymous

Anonymous Sun 25 Oct 2015 14:54:15 No.34670868 Report Delete

Quoted By:

>>34670782
I'm not sure about hormones levels
I think it's more about psychological realtion to sex
same tdifference with noporn and nofap
>>34670775
don't

Anonymous

Anonymous Sun 25 Oct 2015 14:54:46 No.34670874 Report Delete

Quoted By: >>34670891 >>34670907

Would it be okay to do a bit of benchpress every workout if I'm looking to increase my strength? I'm stuck on 50kg (Not even 1pl8) and I just really want to hit that 60kg

Anonymous

Anonymous Sun 25 Oct 2015 14:55:06 No.34670878 Report Delete

Quoted By:

>>34670807
It really doesn't matter.

Anonymous

Anonymous Sun 25 Oct 2015 14:56:26 No.34670891 Report Delete

Quoted By: >>34670931

>>34670874
Too little of information to tell.
It would be okay to eat if you want a better bench press tho.

Anonymous

Anonymous Sun 25 Oct 2015 14:57:37 No.34670907 Report Delete

Quoted By: >>34670931 >>34671999

>>34670874
being stuck at 50kg isn't normal
check your form you're most likely benching with your shoulders
or you have a shitty routine or not eating enough

Anonymous

Anonymous Sun 25 Oct 2015 14:58:09 No.34670913 Report Delete

Quoted By: >>34670965

i want to start hypertrophy routine ppl twice a week. should i do 3x5 on compounds and just do more accessory work or higher reps for everything

Anonymous

Anonymous Sun 25 Oct 2015 14:59:49 No.34670931 Report Delete

Quoted By:

>>34670891
>>34670907
I usually do a hypertrophy routine of 3x8 at 50kg, but was wondering if I should do 1x3 or something to failure at my max? I'm eating plenty btw at a calorie surplus, and I squeeze my shoulder blades back so I'm confident my form is correct although I can't be 100% sure.

Anonymous

Anonymous Sun 25 Oct 2015 15:02:28 No.34670965 Report Delete

Quoted By:

>>34670913
Do first ppl with 4-6 reps focusing on improving weight, and the other ppl 8-20 adding sets, reps or reducing time, and weight at last.

Anonymous

Anonymous Sun 25 Oct 2015 15:05:15 No.34670995 Report Delete

Quoted By: >>34672641

>>34666446
Can I be on SS and on a cut? I need the calories for the strength but if I don't eat I'll be hungry at the gym. Any tips?

Repliable Ecchi Delivery Sniper !!rVXcz2kIxdj

Repliable Ecchi Delivery Sniper !!rVXcz2kIxdj Sun 25 Oct 2015 15:11:11 No.34671086 Report Delete

Quoted By: >>34671108

Best pre-workout snacks?

Anonymous

Anonymous Sun 25 Oct 2015 15:13:03 No.34671108 Report Delete

Quoted By:

>>34671086
I like bananas.

Anonymous

Anonymous Sun 25 Oct 2015 15:35:40 No.34671411 Report Delete

Quoted By:

Recently got a new job and have a lot less time, best 3 day/week routine for mass?

Anonymous

Anonymous Sun 25 Oct 2015 16:00:48 No.34671673 Report Delete

Quoted By:

>>34666446
I get back spasms when I lie down on a flat surface, especially after squating. Send halp.

Anonymous

Anonymous Sun 25 Oct 2015 16:26:27 No.34671948 Report Delete

Quoted By:

>>34667657
not enough rest, your ohp will be shit the day after a hard chest workout from that upper pec / front delt strain. Stick with a PPL program but do less than the recommended leg workout if youre trying to getting a bigger upper body/reduce legs gains ( thoughjust go t-rex mode if youre not a pussy)

Anonymous

Anonymous Sun 25 Oct 2015 16:29:58 No.34671999 Report Delete

Quoted By: >>34672100

>>34670907
what if you're fat and cutting the entire time since you started lifting weights?

Anonymous

Anonymous Sun 25 Oct 2015 16:34:54 No.34672062 Report Delete

Quoted By: >>34672641

barbell bench + dumbell bench

OR

barbell bench + incline barbell bench?

Anonymous

Anonymous Sun 25 Oct 2015 16:37:59 No.34672100 Report Delete

Quoted By:

>>34671999
That's probably the reason, try to maintain your current lifts until you are satisfied with your cut, then start gaining again.

Anonymous

Anonymous Sun 25 Oct 2015 16:41:11 No.34672148 Report Delete

Quoted By: >>34672556 >>34672607

I'm 4 months into beginning lifting on a cut (fat from the start) and all my lifts are stalled. I'm ordering micro-weight plates (1.25 pounds and 0.75 pounds) to bring to the gym to try to keep linearly progressing.

Anything else I can do to improve?

Anonymous

Anonymous Sun 25 Oct 2015 16:58:36 No.34672378 Report Delete

Quoted By:

>>34666446
I've been doing some calisthenics at home(mostly pushups, pull-ups, squats mixed with a lot of rope jumping) for the last month or so. I also play pickup basketball a couple of times a week and my shoulders started flaring up badly after every match. Should I be worried? Note that the pain started appearing since I started with the calisthenics. Maybe Im creating a disbalance by not doing any back related exercises? If so, can you recommend some back focused exercises to a dude with only a floor, a pull-up bar and 84ish kg of mass to work with?

Anonymous

Anonymous Sun 25 Oct 2015 17:02:12 No.34672428 Report Delete

Quoted By: >>34672539

Bent Over Rows or Dumbbell Rows?

Anonymous

Anonymous Sun 25 Oct 2015 17:08:44 No.34672499 Report Delete

Quoted By:

My thighs and stomach are super bloated and look bigger, like pants are tighter today. (not an everyday case, just seems to be happening today, but feels like a big difference).

I am guessing this is water retention (also ate too much salty soup yesterday). Did leg day today so leg extension, seated leg curl blah blah. lifted for a few months (jan-may) and now started again just two weeks go (been going 6 days a week).
also woman, if that is somehow relevant and around 60kg 5'3 (so have fat on me) :/

Any insight?

Anonymous

Anonymous Sun 25 Oct 2015 17:11:02 No.34672524 Report Delete

Quoted By:

Going to get a pair of adipowers or romeleos in two weeks. If I get romeleos do I try to fit them like adipowers or do I aim for something different?

Anonymous

Anonymous Sun 25 Oct 2015 17:12:05 No.34672539 Report Delete

Quoted By:

>>34672428

Whichever you prefer. I prefer db rows.

Anonymous

Anonymous Sun 25 Oct 2015 17:13:46 No.34672556 Report Delete

Quoted By: >>34672839

>>34672148
What are your numbers? Also, at how much of a calorie deficit are you cutting?

but my guess is your noob gains phase is over. Afther that, it's nigh impossible to gain muscle mass AND burn fat at the same time. Focus on preserving your strength as much as possible and continue cutting.

Anonymous

Anonymous Sun 25 Oct 2015 17:16:23 No.34672591 Report Delete

Quoted By:

>>34670717
10 seconds on google.

http://iifym.com/tdee-calculator/

Select "lean body mass" method.

Anonymous

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Anonymous Sun 25 Oct 2015 17:17:25 No.34672602 Report Delete

Quoted By: >>34672627

doing SL 5x5 and I like adding accessory exercises; however, I don't have enough time in between classes this semester (which is when I lift). Does it matter whether I do them at home or do them right after the main lifts? It'd still be better to do them at home regardless right?

Anonymous

Anonymous Sun 25 Oct 2015 17:17:42 No.34672607 Report Delete

Quoted By: >>34672839

>>34672148

In general, you can either
- gain weight and gain strength in a calorie surfeit
- cut weight and bust ass to maintain strength (but probably lose)

Ideally you alternate between the two.

As far as micro-plates, you may find better gains by changing up rep profiles. ie lift sets of 8-10, sets of 5, sets of 3, obviously at very different weights. That's helped me break through plateaus before.

Anonymous

Anonymous Sun 25 Oct 2015 17:19:06 No.34672627 Report Delete

Quoted By: >>34672884

>>34672602
if you do them at home, you will probably be able to lift more weight than if you do them right after the main lifts. I don't think it will make a big difference when you do them, as long as you adjust the intensity accordingly.

lotus !!IwMXN+OD/s3

lotus !!IwMXN+OD/s3 Sun 25 Oct 2015 17:20:03 No.34672641 Report Delete

Quoted By:

>>34672062
Incline Barbell Bench + Flat Dumbell Bench

If you get Romaleos use the Nike sizing chart and measure your feet in centimetres then choose the appropriate size.

>>34670995
No. Maintenance or a surplus.

Anonymous

Anonymous Sun 25 Oct 2015 17:27:11 No.34672723 Report Delete

Quoted By: >>34672775

Beginnerfag here.

I have a treadmill in my garage I've been using for a few months.
I've lost 30lbs and I want to start lifting now.

I'm looking to be a basic set of equipment for a home gym situation.
Are there are common mistakes newbies make when buying equipment I should look out for?
Any tips on buying equipment in general.

Anonymous

Anonymous Sun 25 Oct 2015 17:30:54 No.34672775 Report Delete

Quoted By:

>>34672723
get a bb and some weight on craiglist
no need to get tons of kgs now you can get them later after you progress
if you have enough money get a power cage ad abench
if not, make or get some squat stands

Anonymous

Anonymous Sun 25 Oct 2015 17:34:39 No.34672827 Report Delete

Quoted By:

>>34669143
or just bench press in the power cage, using the safeties in case you fail

Anonymous

Anonymous Sun 25 Oct 2015 17:35:52 No.34672839 Report Delete

Quoted By: >>34672972 >>34673215

>>34672556
>>34672607
6'4, 235lbs (started at 255)
ohp: 75lbs
bench: 110lbs
squat: 125lbs (still improving here, had to reset to 0 because of bad form)
deadlift: 225lbs

I'm eating ~1200 calories on non-lift days and ~1600 calories on lift days - all TDEE calculators put me at ~2300 but I just don't lose weight at ~1800 calories

I'll try different set / reps but I don't want to deviate too much from SS at this point since my lifts are pretty shitty

Anonymous

Anonymous Sun 25 Oct 2015 17:37:30 No.34672858 Report Delete

Quoted By:

>>34669006
because when you are burning 4000 calories a day just to maintain, going 200 calories above is not going to make a difference. If anything, it will provide a refeed or go into your gainz.

If you are a skelly eating 2000 calories, it makes a percentually much higher difference and it will be harder for you to make up for your excesses. Also, body fat will look worse on you because less muscle mass to shape it.

Anonymous

Anonymous Sun 25 Oct 2015 17:39:13 No.34672884 Report Delete

Quoted By:

>>34672627
yeah i mainly go to failure with them. thanks

Anonymous

Anonymous Sun 25 Oct 2015 17:39:42 No.34672888 Report Delete

Quoted By:

>>34668504
nigga you stupid? Thats called an adonis belt. Anyway, you need more mass. Eat.

Anonymous

Anonymous Sun 25 Oct 2015 17:44:57 No.34672939 Report Delete

Quoted By:

>>34667325
Bump

Anonymous

Anonymous Sun 25 Oct 2015 17:47:08 No.34672963 Report Delete

Quoted By:

>>34667325
choosing fromyur post's options I'd do flys on OHP
but it really depedns on your stats though
if you're still weak flys won't do shit and incline would be better

Anonymous

Anonymous Sun 25 Oct 2015 17:47:43 No.34672971 Report Delete

Quoted By:

>>34670357
Weightloss slows down bro, keep at it.
Although a odd thing that have helped me, one is fasting once a week (600 ccals on fasting day)
And having a complete pig out. Fasting is self explanatory, not sure how the pig out shit works, just dont do it often. Once every 6 weeks maybe.

Anonymous

Anonymous Sun 25 Oct 2015 17:48:08 No.34672972 Report Delete

Quoted By: >>34673600

>>34672839

Do what works for you. if you get gains on SS, continue SS. If you don't get gains, try something else. I know it's hard at first, but remember this is a lifestyle, not a quick thing. So if it takes another couple months to figure out what works for you, try to have patience.

I would suggest that you're going to have a very hard time gaining strength on (well under) 2k calories / day. Your body will fight you. If your goal is to cut weight, prioritizing form while losing fat seems like a good goal.

Anonymous

Anonymous Sun 25 Oct 2015 17:50:56 No.34673002 Report Delete

Quoted By: >>34673047

Could someone tell me what the deal is with weightlifting shoes? When I started lifting all I heard was a hard flat sole was good (barefoot being the best). Then what the hell is the deal with weightlifting shoes that have the heel raised? Which one is it? I only really do the big compounds so that is what I'm asking about

Anonymous

Anonymous Sun 25 Oct 2015 17:51:38 No.34673013 Report Delete

Quoted By: >>34673142

>>34666446
11 stone male here, thinking about taking Ostarine will 20 mgs be the best daily intake for me?

Anonymous

Anonymous Sun 25 Oct 2015 17:54:12 No.34673047 Report Delete

Quoted By:

>>34673002you need hard soles for stability but mos of us have shitty ankle dorsiflexion so having high heels helps a lot for form on low squats

Anonymous

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Anonymous Sun 25 Oct 2015 18:00:47 No.34673125 Report Delete

Quoted By:

>>34668290
>>34668308
>>34669403

What is it with you lads liking your gyms to look like a fucking vacation resort? Am I the only one who legitimately prefers something like pic related?

Anonymous

Anonymous Sun 25 Oct 2015 18:02:56 No.34673142 Report Delete

Quoted By: >>34673212

>>34673013
Dude, why not try lifting and eating before you.try that shit

Anonymous

Anonymous Sun 25 Oct 2015 18:09:57 No.34673212 Report Delete

Quoted By: >>34673970

>>34673142
Why not take it though?

Anonymous

Anonymous Sun 25 Oct 2015 18:10:08 No.34673215 Report Delete

Quoted By: >>34673600

>>34672839
Yeah, your lifts are pretty shite. Like the other guy said, do whatever works best for you... But I say you should be consequent. If you are on a cut (specially when eating as little as you do), you just cannot expect gains. Focus on maintaining strength levels and finishing your cut.

BTW are you sure you are eating enough and that your weight not changing a whole lot isnt just you putting on muscle mass?

I am 6'4 as well (215 lbs), and if I was to cut I'd do so at 3700 calories (then again, my body fat is at around 10-12%)

Anonymous

Anonymous Sun 25 Oct 2015 18:18:47 No.34673311 Report Delete

Quoted By: >>34673773

why is it that some days I feel like shit, go to the gym, strength went down, etc..

then I go back the next day and go beast mode, set new PRs, etc.?

It's happening to me once every week or two and it's getting fucking annoying as hell.

Anonymous

Anonymous Sun 25 Oct 2015 18:40:52 No.34673600 Report Delete

Quoted By:

>>34672972
>>34673215
thanks a lot guys, I'm not impatient so no worries on things taking time - I'm hoping to be somewhere close to my goal by Christmas 2016, 1.5 years total lifting

really appreciate your help

Anonymous

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Anonymous Sun 25 Oct 2015 18:41:08 No.34673604 Report Delete

Quoted By: >>34673759

Should I smoke more weed tonight ?
I feel good

Anonymous

Anonymous Sun 25 Oct 2015 18:44:39 No.34673645 Report Delete

Quoted By: >>34673657

Can you really get a flat stomach without doing a single sit up? Do I just need to lower my body fat?

Anonymous

Anonymous Sun 25 Oct 2015 18:45:33 No.34673657 Report Delete

Quoted By: >>34673680 >>34674216

>>34673645
kill yourself then read the sticky fucking imbecile piece of shit

Anonymous

Anonymous Sun 25 Oct 2015 18:47:01 No.34673680 Report Delete

Quoted By:

>>34673657
>QTDDTOT

Anonymous

Anonymous Sun 25 Oct 2015 18:47:15 No.34673684 Report Delete

Quoted By:

>>34666446
This is a stupid question but how hard should I train?

I usually go to an exercise and do as many of that exercise as I can with the highest weight that I can. Usually that means 3 sets of 5 reps. Then I will lower the weight by about 10 pounds and see if I can do another set. Overall I do about 5 or 6 sets. Is that enough? Should I keep lowering weight until I can barely move my muscles anymore? I just don't know how "hard" to train

Anonymous

Anonymous Sun 25 Oct 2015 18:55:38 No.34673759 Report Delete

Quoted By:

>>34673604
pls respong

Anonymous

View Same Google ImgOps iqdb SauceNAO 1436388290804.gif, 1MiB, 300x200

Anonymous Sun 25 Oct 2015 18:56:44 No.34673773 Report Delete

Quoted By:

>>34673311
It could be lots of reasons. Stress, lack of sleep, or maybe you just psyched yourself out.

Anyway, today I was lifting and a guy told me I need a belt with such heavy weight or I would snap my shit up. Did I just make it bros? is this what it's like? I was squatting 185 and deadlifting 205.

He wasn't right, was he? Do I really need to start a belt if I always keep my form tight and don't lift with my ego?

Anonymous

Anonymous Sun 25 Oct 2015 19:05:09 No.34673864 Report Delete

Quoted By:

Will taking anastrozol for 2 weeks (Monday, Thursday, Friday 1 pill) remove any sign of grade 1-2 gyno? I ran a cycle a month ago... and until 1 week or so I started noticing that I am developing some mild gyno. I have a few anastrozol tablets and I wanted to know if it would work to reverse the gyno because It is starting to become quite noticeable already and its annoying mentally.

Anonymous

Anonymous Sun 25 Oct 2015 19:15:16 No.34673970 Report Delete

Quoted By:

>>34673212
Unknown side effects and no gains mostly.

Anonymous

Anonymous Sun 25 Oct 2015 19:15:16 No.34673971 Report Delete

Quoted By:

What is the quickest way to get lean without steroids, dnp, ephedrine or any other illegal chemical?

Anonymous

Anonymous Sun 25 Oct 2015 19:19:58 No.34674018 Report Delete

Quoted By:

How good is chemo for cutting?

Anonymous

Anonymous Sun 25 Oct 2015 19:40:04 No.34674207 Report Delete

Quoted By:

/fit/

Anyone had success with chicken and vegetables with water for losing fat?

Everything else in my shit town that has good protein is high in fat and carbs too

Is chicken+vegetable the best choice?

Repliable Ecchi Delivery Sniper !!rVXcz2kIxdj

Repliable Ecchi Delivery Sniper !!rVXcz2kIxdj Sun 25 Oct 2015 19:40:45 No.34674216 Report Delete

Quoted By:

>>34673657
How is he going to read the sticky if he's dead?
Checkmate atheists.

Anonymous

View Same Google ImgOps iqdb SauceNAO Vegemite.jpg, 23KiB, 243x324

Anonymous Sun 25 Oct 2015 19:42:21 No.34674230 Report Delete

Quoted By:

How unhealthy is Vegemite?

Anonymous

Anonymous Sun 25 Oct 2015 19:58:57 No.34674378 Report Delete

Quoted By:

>>34666446
so I was alternating OHP with this huge guy bear mod elooking that does 2pl8 ohp

he were speaking and he told me that sometimes you should change your routine since your body gets used to the current one after quite some time and you need to do something different in order to shock it

is this true? im basically doing SS with isos but no squats on A day
all liftsi ntermediate

what do I do now

Anonymous

Anonymous Sun 25 Oct 2015 20:10:08 No.34674527 Report Delete

Quoted By:

What will happen to me visually if I stop training for 2 months? I've been trying to train around my lower back injury for half a year now and this shit just isn't fucking working. I think I need the time off...

Anonymous

Anonymous Sun 25 Oct 2015 20:21:26 No.34674650 Report Delete

Quoted By: >>34674798

I've been lifting for 14 months and I didnt start deadlifting until 11 months in so now I Squat more than I deadlift

how bad did i dun goof

Anonymous

Anonymous Sun 25 Oct 2015 20:23:35 No.34674676 Report Delete

Quoted By: >>34678575

>>34666446
Put up 325 on my DL today which is a sizable jump from the 305 it was at.
However I held it for ~3 seconds at the top and when I let it down I got really lightheaded and had to sit down. I was shaking for the next minute or so.

Question: Is this how I should feel after every pr?

Anonymous

Anonymous Sun 25 Oct 2015 20:25:19 No.34674697 Report Delete

Quoted By:

I've been feeling a pop in my shoulders during my BB flies for the last few days. Is this more likely due to poor form or is it just too much weight?

Anonymous

Anonymous Sun 25 Oct 2015 20:27:52 No.34674724 Report Delete

Quoted By:

I want to add accessories to SL:

Bench Day: add skullcrushers, decline bench

OHP day: Lat pulldown, bicep curl, abs.

is this good or shitty?

Anonymous

Anonymous Sun 25 Oct 2015 20:29:09 No.34674736 Report Delete

Quoted By: >>34675121

I want to get my son into lifting weights because he's too weak (can't even open a bottle of soda for himself), skinny, have a good frame and he's in puberty, around the age where Seid and Laid started and also he asked me to pay a gym for him and he's fine with the idea, and i've seen him many times doing girly push-ups, pull ups and some dips in the kitchen tables.

So, the question is: should I make him do compound exercises (deadlift, squats and clean and jerks) for starting or this will stunt his growth and make him a manlet for the rest of his life?

Anonymous

Anonymous Sun 25 Oct 2015 20:34:08 No.34674798 Report Delete

Quoted By:

>>34674650
stats?

Anonymous

Anonymous Sun 25 Oct 2015 20:46:31 No.34674916 Report Delete

Quoted By:

>>34668110
lol no where as bad as mine, so stop crying.

Jeff Plitt had wide hips and he was one of the most aesthetic fitness models in the industry

Anonymous

Anonymous Sun 25 Oct 2015 20:59:57 No.34675074 Report Delete

Quoted By:

Does it matter if i dont test my max weight for 1 rep? Unless youre going to do comps, shouldnt one only focus on improving their working weight? I never understood why we show off our max weight when most of us cann only do 1 or 2 reps of it. Ive never tested my max weight.

Anonymous

Anonymous Sun 25 Oct 2015 21:04:16 No.34675121 Report Delete

Quoted By:

>>34674736
Don't make your kid do anything. Ask if he wants to learn this shit, tell him what it will do for him, and let him decide.

Don't be that parent. Living vicariously through your child is sad.

Anonymous

Anonymous Sun 25 Oct 2015 21:15:33 No.34675240 Report Delete

Quoted By: >>34675269

Lil bro just had his first SL workout today. I'm a proud man, but I think he'd benefit from doing chinups as an accessory.

Problem is, he's extreme hungry skeleton mode atm (5'10, 135 lbs) and definitely can't do a chinup. What's the best way to train up to a chinup? Lat pull downs? Assisted pull ups?

Anonymous

Anonymous Sun 25 Oct 2015 21:17:10 No.34675254 Report Delete

Quoted By: >>34675377

Rippetits says that Texas Method is for someone who's been training 12-24 months. Most people say to switch to intermediate routine once linear gains stop.

Well, my linear gains have stopped and I've been training for 6 months. Is texas the right way to proceed?

As a sidenote, I just did the vol texas day, 5x5 major lifts at 90% 5rm and I feel so dead (in a good way)

Anonymous

Anonymous Sun 25 Oct 2015 21:18:13 No.34675269 Report Delete

Quoted By: >>34675298

>>34675240
Assisted chinups, ab work and curls. It's easy for skele to do chinups, hell I was 6'3 and 150lb and could bang em out to 10 reps before I started lifting.

Anonymous

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Anonymous Sun 25 Oct 2015 21:20:20 No.34675298 Report Delete

Quoted By:

>>34675269

thanks m8

Anonymous

View Same Google ImgOps iqdb SauceNAO jSrXWI.gif, 2MiB, 448x252

Anonymous Sun 25 Oct 2015 21:21:35 No.34675318 Report Delete

Quoted By: >>34675598

If you go to a gym instead of a home gym, does your gym have a greeter or a receptionist that acts like a greeter? Do they just say the same thing to you every day or do you notice their attitude toward you changing as you become more regular? Did they ever try striking up a conversation with you instead of just greeting you?

*Backstory to why I am asking.*

I joined this gym right after it changed ownership and name because the old owner was running it into the ground, doing shit like randomly invalidating people's monthly rented lockers and throwing out everything in them, and using a shitty billing company that couldn't handle refunds or other transactions more complicated than single or monthly pre-set sales. Got a good monthly rate with no long term contract for being an early adopter.

After about a month of going, they hired this chick who doubles as a cardio class trainer and a desk receptionist. Somewhat ditzy blonde but keeps it mild to not be stereotypical. Would bang. She greets everyone as they come in. Pretty standard I figured. Later she starts using my first name in her greetings. Threw me off at first but realized she probably just read it off my membership info as I scanned in and wanted to make greetings seem more personal. After two months of going regularly after that, would even start commenting on how regularly I am going in and encouraging me to keep it up. After a while, unrelated to the receptionist, the gym had been improved so much by the new owner that I felt like leaving a good review on Yelp for them.

A week after, I enter the gym expecting the normal greeting. "Hey Anon! I heard you left a 5 star review for us on Yelp! Did we reeeeeeeeeaaaaaally deserve it?" What the hell? How did they know it was me? Maybe they cross checked my profile info with my membership info? I mean, probably still part of the job, but that's starting to get into suspecting stalker levels. Thoughts?

Anonymous

Anonymous Sun 25 Oct 2015 21:27:18 No.34675377 Report Delete

Quoted By: >>34675598 >>34675650

>>34675254
When he says 12 months he's talking about a 16-23 year old eating 4000+ calories and sleeping 9 to 10 hours a day who is waking out every bit of newbie gains with half pound microplates. If you don't think you can recover for a new 5rm every session go for TM. Just remember to deload the first week and base volume day off intensity day,if you just add 5lbs every VD you'll kill yourself.

Anonymous

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Anonymous Sun 25 Oct 2015 21:36:23 No.34675488 Report Delete

Quoted By:

Been eating this for a month sans the whey shake, with no exercise and a cheat meal every Sunday. I'm using Jasmine rice because I do home deliveries for a restaurant at night, and they pack me that meal for the nights I'm not working too.

Went from 97kg to 92.

Going to the gym next week. I found one that has a barbell mat for cleans and deadlifts.

I waited because I wanted to finish reading SS, and stuff about dieting and stretching.

Am I going to make it?

Anonymous

Anonymous Sun 25 Oct 2015 21:44:33 No.34675598 Report Delete

Quoted By: >>34675650

>>34675318
Tone down that autism. Try 'oh thanks, how'd you know it was me?'
>>34675377
TM is? And deload to what? I'm following this article https://www.t-nation.com/training/texas-method.

Anonymous

Anonymous Sun 25 Oct 2015 21:48:39 No.34675650 Report Delete

Quoted By:

>>34675598
>>34675377
I understood what you meant after reading it over, just a blonde moment.

Anonymous

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Anonymous Sun 25 Oct 2015 22:08:16 No.34675856 Report Delete

Quoted By:

>>34668349
>no such thing as going to low

R.I.P lower back

Anonymous

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Anonymous Sun 25 Oct 2015 22:31:33 No.34676074 Report Delete

Quoted By:

will this routine and cardio work for a guy trying to lose muscle but work on glutes and legs?

Anonymous

Anonymous Sun 25 Oct 2015 22:39:31 No.34676149 Report Delete

Quoted By:

I'm going to be doing a huge ass hike and I've got about a month to get in better shape for it.

Should I simply go walking/hiking with weight or should I start weight lifting or bodyweight exercises or what?

Anonymous

Anonymous Sun 25 Oct 2015 22:41:49 No.34676166 Report Delete

Quoted By: >>34676224

Whats the benefits of eating oats?

Anonymous

Anonymous Sun 25 Oct 2015 22:51:10 No.34676224 Report Delete

Quoted By:

>>34676166
You don't ask the faggots on the number one Filipino competitive gift wrapping forum wha the benefits of eating oats are.

Also fibrous carb. Some sort of magical cholesterol magic. Cheap. Easy.
Like your mom, just ask your dad.

Anonymous

View Same Google ImgOps iqdb SauceNAO Fake human cow milk in ultimate (...).jpg, 48KiB, 471x679

Anonymous Sun 25 Oct 2015 22:53:27 No.34676240 Report Delete

Quoted By: >>34677157 >>34677847

Do protein/supp threads ever get made, and if so are they ever successful? Or does that stuff all get posted here?
Either way i have some questions about Muscle Milk, it says its different from other protein powders in that it tries to emulate human milk, is it any better than regular whey or is it lying and just regular corporate "Were better because of reason so buy us!"?
Also is there really any difference at all between whey from different companies? I get that there is isolate and concentrate, but does where you buy it from actually matter or is all just branding?

Anonymous

Anonymous Sun 25 Oct 2015 22:53:58 No.34676245 Report Delete

Quoted By: >>34676586

retarded question coming through:

if i'm bulking, do i need to eat the insane amount of calories that i calculated using a TDEE calculator even on days i dont lift? or do i only need to eat that many calories on days i lift?

Anonymous

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Anonymous Sun 25 Oct 2015 23:32:03 No.34676586 Report Delete

Quoted By:

>>34676245
No expert, but I would say yes, if you're on a bulk, you need to eat in excess. I personally wouldn't be worried about hitting my caloric mark on non lifting days, but I'd still want to get close to it.

My question -

Has anyone used Cody App? The website came up looking for a weightlifting question and I poked around and found that they have a great yoga section. I'm specifically interested in the body weight/handstands ones.

https://www.codyapp.com/bundles/true-strength

$90 gives me about 100 hours of workout.

Anonymous

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Anonymous Mon 26 Oct 2015 00:21:04 No.34676997 Report Delete

Quoted By: >>34677003

Okay, so, I've been trying to find a replacement for the glute ham raise because my new gym doesn't have anywhere I can do it (the seats for the lat pulldown machine are too narrow to fit my legs on it), so I've been using this other similar machine but I'm not sure if it's actually a decent replacement or not.

Thing is it doesn't have a name so I have no idea how to look up the exercise. I tried drawing it, does anyone know what I'm talking about? If anyone knows what I'm talking about: what exercise/machine is this and is it a good replacement for the glute ham raise? Please don't make fun of me ;_;

Anonymous

Anonymous Mon 26 Oct 2015 00:22:10 No.34677003 Report Delete

Quoted By:

>>34676997
Oh I should probably mention the motion I'm doing.

I'm raising my torso up with my glutes and hamstrings, or at least I feel like I am? Yeah.

Anonymous

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Anonymous Mon 26 Oct 2015 00:27:36 No.34677055 Report Delete

Quoted By: >>34677073

What's this thing I've circled, /fit/?
Is this just the anterior deltoid?

Anonymous

Anonymous Mon 26 Oct 2015 00:29:50 No.34677073 Report Delete

Quoted By: >>34677156

>>34677055
It's your anterior fat patch.

Anonymous

Anonymous Mon 26 Oct 2015 00:38:33 No.34677156 Report Delete

Quoted By: >>34677176

>>34677073
Weird, certainly doesn't feel like fat. I can flex it and feel it tighten.
Then again, what do I know?

Anonymous

Anonymous Mon 26 Oct 2015 00:38:35 No.34677157 Report Delete

Quoted By: >>34677847

>>34676240
Bump
I have a sign-up gift card for supps at my gym that expires in a few days, i just need some info/reviews on this to see if its worth buying

Anonymous

Anonymous Mon 26 Oct 2015 00:41:13 No.34677176 Report Delete

Quoted By: >>34677253

>>34677156
It's your anterior deltoid head.

Anonymous

Anonymous Mon 26 Oct 2015 00:48:51 No.34677253 Report Delete

Quoted By:

>>34677176
Well, now I feel embarassed at how uneven my delts are. Is this common for beginners? I did a bit of olift from about 9 to 14 years old (now 21) if that makes a difference.

Anonymous

Anonymous Mon 26 Oct 2015 00:52:33 No.34677278 Report Delete

Quoted By:

>>34668952
>5'11 160lbs
>cutting
what the fuck are you thinking

Anonymous

Anonymous Mon 26 Oct 2015 00:54:12 No.34677290 Report Delete

Quoted By: >>34677312

My friend is a 250lb woman who has started working out and eating better for about two months now, but shes only done cardio because shes afraid of blahblah. What routine should I suggest for her? ICF?

Anonymous

Anonymous Mon 26 Oct 2015 00:57:15 No.34677312 Report Delete

Quoted By: >>34677329

>>34677290
uhh for a 250lb woman, you should be slapping foods away from her mouth. don't even attempt to get her fat ass to pick up anything that's not a fork with lettuce on it.

Anonymous

Anonymous Mon 26 Oct 2015 00:57:15 No.34677313 Report Delete

Quoted By:

>>34670461
i threw on my vans for squats and deads and found them to be much better than running shoes

running shoes generally have a lot a cushion and when you have a lot of weight going through your feet, like with deads and squats, that cushion compresses and your balance shifts. They also have a larger heel-toe profile (angle) which throws off the way the lifts are supposed to be done (with flat feet)

throw on those vans or grab some converse

Anonymous

Anonymous Mon 26 Oct 2015 00:58:58 No.34677329 Report Delete

Quoted By:

>>34677312
Thanks for being oh so helpful, dick. She's eating 1200 calories a day, I'm asking for help not hate.

Anonymous

Anonymous Mon 26 Oct 2015 01:28:12 No.34677489 Report Delete

Quoted By: >>34677539

No lifting buddies, so no spotter
I can flat bench press 70lb dumbells 3x8
How much do you guys think I could press 3x8 barbell?
I'm not sure how it translates, and I'm just curious

Anonymous

Anonymous Mon 26 Oct 2015 01:40:25 No.34677539 Report Delete

Quoted By:

>>34677489
I have no idea how it works either, noob lifter here, but i think if you can bench 70lbs with each arm alone, you should be able to bench 140 together, but because the bar can shift weight to different arms a bit(one arm slightly higher or faster then the other will cause a slight imbalance) you should maybe start with 20 or so lbs less (120) then increase from there
Because you have no spotter you might want to put it even lower, but maybe increase a bit faster until you get back to 140 then lower the increase amounts

Anonymous

Anonymous Mon 26 Oct 2015 05:30:42 No.34677847 Report Delete

Quoted By:

>>34676240
>>34677157
I have some regular whey already, but if i don't get any replies soon i am going to be using the gift card for some more regular whey

Anonymous

Anonymous Mon 26 Oct 2015 05:31:55 No.34677852 Report Delete

Quoted By: >>34677857 >>34677862 >>34677866

Can a split work for a beginner?

Like if I follow a good routine , 12 sets per body part a week, and make sure to eat sufficiently, and to add weight to the compound movements, you will still grow surely?

Anonymous

Anonymous Mon 26 Oct 2015 05:33:32 No.34677857 Report Delete

Quoted By:

>>34677852
Only reason I ask is because I have an endurance running background and endurance in the gym isn't too bad for me. Not necessarily physically, heavy bench takes it out of me obviously but mentaly I could still bang out some flyes or incline bench after

Anonymous

View Same Google ImgOps iqdb SauceNAO brosplit.jpg, 272KiB, 800x600

Anonymous Mon 26 Oct 2015 05:34:36 No.34677862 Report Delete

Quoted By: >>34677965

>>34677852
Yes, but please for the love of god don't make your own split and don't do a brosplit. Do a PPL like coolcicada's PPL.

Anonymous

Anonymous Mon 26 Oct 2015 05:36:05 No.34677866 Report Delete

Quoted By: >>34677877

>>34677852

It can work, but it'll never be ideal. The mental side of things is not generally why we recommend avoiding them.

Anonymous

Anonymous Mon 26 Oct 2015 05:39:05 No.34677877 Report Delete

Quoted By: >>34677957 >>34677965

>>34677866
It's ideal if his goals are to see results and lift for aesthetics. I wish Ripp's cult following would die.

Anonymous

Anonymous Mon 26 Oct 2015 05:51:57 No.34677957 Report Delete

Quoted By: >>34677982

>>34677877
My goal is aesthetics yeah. Running is the only performance I care about don't care if I bench 100kg or 200kg after a year as long as I look alright

Anonymous

Anonymous Mon 26 Oct 2015 05:54:04 No.34677965 Report Delete

Quoted By:

>>34677862
>>34677877
Oh , yeah. I also have a sprained ankle so anything other than Romanian deads and real deads is too much mobility/pressure for my ankle. Not being a cop out but ankles still got 2ish months to heal and squatting is a no go. Deadlift was fine tho

Anonymous

Anonymous Mon 26 Oct 2015 05:57:55 No.34677982 Report Delete

Quoted By: >>34678093

>>34677957

Mate. You're a runner.

Odds are you aren't ever benching 100kg.

Anonymous

Anonymous Mon 26 Oct 2015 05:58:47 No.34677985 Report Delete

Quoted By: >>34678000

Is it good idea to switch to double progression once you're finished progressing in linear fashion?

Basically picking a range of reps (for example 4-6) and upping the weight once all sets hit or exceed the maximum rep number?

I'm running PPL split twice a week if this is relevant.

Anonymous

Anonymous Mon 26 Oct 2015 05:59:50 No.34677992 Report Delete

Quoted By: >>34678031

How dirty do you think dumbbells are in my gym?
I see people wipe down equipment when they're done but I noticed there's nothing done to the barbells and dumbbells.

Anonymous

Anonymous Mon 26 Oct 2015 06:01:19 No.34678000 Report Delete

Quoted By: >>34678226

>>34677985

Rep range progression like that is typically a bad idea for low rep work. The jump from 4 reps to 5 is a lot larger than the jump from 10 reps to 11.

Anonymous

Anonymous Mon 26 Oct 2015 06:04:54 No.34678031 Report Delete

Quoted By:

>>34677992
There is some red stuff on one of the barbells in my gym, splotchy and near the center, looks like old dried blood, if that stuff is still on there i have no idea how fucking filthy that stuff could be

Anonymous

Anonymous Mon 26 Oct 2015 06:15:49 No.34678093 Report Delete

Quoted By:

>>34677982
I'm gonna go ahead and presume your new to fitness

Anonymous

Anonymous Mon 26 Oct 2015 06:16:48 No.34678101 Report Delete

Quoted By: >>34678186 >>34678198

I've been lifting for about a year. I'm doing greyskull now, I've had ups and downs but my current stats are. (3x5/1x5). 5'9 73kg bw

70kg bench
100kg atg squats
53kg ohp
145kg dl

I can't add 5lbs to every bench session at this point is this normal?

Also, I think I've fucked up. Apparently I need 3200cals to bulk(2700 maintenance). I just tracked and realised that I've only been eating about 2600.

Is this why I can't add much weight to bench and gain weight slowly??

Anonymous

Anonymous Mon 26 Oct 2015 06:18:44 No.34678115 Report Delete

Quoted By: >>34678173 >>34678186

Why does the number of your sets and reps matter and what are some good high rep, low set routines? My friend is ripped af and he did high reps no sets with heavy weights.

Anonymous

Anonymous Mon 26 Oct 2015 06:27:23 No.34678173 Report Delete

Quoted By:

>>34678115
Bringing yourself out of homeostasis.
Just Google that word and you'll figure it out.

Anonymous

Anonymous Mon 26 Oct 2015 06:28:58 No.34678186 Report Delete

Quoted By:

>>34678101
>Is this why I can't add much weight to bench and gain weight slowly??
Obviously. Eat enough to slowly gain weight over time, and you will begin building muscle mass and your lifts will start progressing easier.

>>34678115
>Why does the number of your sets and reps matter
Books have been written about this - it's hard to answer quickly. But basically the more work you do (sets and reps) the bigger and stronger you get, but only up until a certain point (your individual maximal recoverable volume) at which point doing more work becomes counterproductive.

If you want to be big, do the majority of your work in the 6-12 rep range.

>what are some good high rep, low set routines?
DC Training also known as DoggCrapp Training by Dante Trudel.

>My friend is ripped af and he did...
There are many ways to train. Name any type of training and you'll be able to find somebody who got ripped doing it.

Anonymous

Anonymous Mon 26 Oct 2015 06:29:59 No.34678198 Report Delete

Quoted By:

>>34678101
This could be an issue with form if you've been lifting a year with low numbers. Not throwing shade here. But if the strength gains are hard for you and you know you aren't eating enough then eat more.

Anonymous

Anonymous Mon 26 Oct 2015 06:33:48 No.34678226 Report Delete

Quoted By: >>34678270

>>34678000
Maybe I explained poorly.

Basically, I use the same weight, and try to do as many reps as possible each set (withing selected rep range).
Let's say I'm benching - I did 6 reps for first set, 5 for second and third, and 4 for the last two. I do not increase weight.
Next workout I managed to do all sets at 5 reps or higher, thus I increase weight next workout.

It seems like the most convenient scheme for progressing since I can't effectively use (for example) 5/3/1 progressing method while running my current split. Or can I?

I'm just looking for opinions on how to manage progression as post-newbie lifter.

Anonymous

Anonymous Mon 26 Oct 2015 06:36:32 No.34678244 Report Delete

Quoted By: >>34678270 >>34678374

I asked this before but I'm going to ask again so I could get a few more opinions and ideas.

So I'm fucking tiny. I'm like 4'10. I weigh 35kg and I'm not even skellymode, I'm average/skinnyfat to the max. I'm interested in getting /fit/ but I think the reason why I'm not a skeleton is because I have literally the bare minimum amount of muscles to do normal things and the rest is just fat. Read the sticky but I have trouble doing anything, I can only run 1km every ten minutes and I can't even lift like 7 kilos. I can't even do a sit up or a crunch. Where should I start, what are the bare minimum basics?

Anonymous

Anonymous Mon 26 Oct 2015 06:41:24 No.34678270 Report Delete

Quoted By:

>>34678226
The double progression method is great. I've been lifting for a number of years and still use it as one of my main tools of progressive overload.

>>34678244
Hard to say. The fundamental movement patterns are the squat, the hip-hinge, upper body pushing and pulling, as well as certain core movement (rotation for example).

You need to find some very easy variations of those exercises that you can do. I'm thinking somehting alone the lines of:
Bodyweight squats while holding onto a door knob or something. Maybe to a chair.
Romanian deadlifts with just a broomstick.
Planks leaning against a wall rather than on the floor.
Push-ups against a wall.
Inverted rows at an appropriate angle.

Master those and increase the difficulty.

Anonymous

Anonymous Mon 26 Oct 2015 06:57:23 No.34678374 Report Delete

Quoted By:

>>34678244
Noob here, dont take my words for much
Lifting 10 kilos for a 6 foot guy will naturally be easier than for some 5 foot guy, but that ten kilos is therefore more of a workout for the 5 foot guy then the 6 foot guy.
You might never be able to lift as much as a larger person, but it doesn't mean you cant get muscle or health, you will just do it with smaller weights but will probably make the same or even faster progress than others (The human body is still human no matter the size, you will gain muscle at the same rate as any other but it will seem like more)
1km is fine, do that once in a while, get some protein in your body and maybe buy some light dumbbells, since the weight you can lift is small you can substitute equipment for things around the house too (some filled water bottles, bags or containers stuck on the ends of a broomstick could be a barbell, 2 chairs could be your rack, not sure about your bench (Maybe an ironing board if it goes low enough and supports your weight))

Anonymous

Anonymous Mon 26 Oct 2015 07:25:36 No.34678529 Report Delete

Quoted By: >>34678546

Is working out three times a week on Monday, Wednesday, and Friday enough to experience decent gains? I generally eat clean and my workouts consist mainly of lifting followed by cardio and then I eat dinner about 20 minutes afterwards.

Anonymous

Anonymous Mon 26 Oct 2015 07:27:22 No.34678546 Report Delete

Quoted By: >>34678746

>>34678529
>Is working out three times a week on Monday, Wednesday, and Friday enough to experience decent gains?
Absolutely. As long as you make sure you keep getting progressively stronger on a balanced selection of compound exercises and eat enough to slowly increase your bodyweight over time, you'll make good gains. This can easily be done training 3 times a week.

Anonymous

Anonymous Mon 26 Oct 2015 07:31:24 No.34678575 Report Delete

Quoted By:

>>34674676
Not necessarily. How hard a PR feels is very subjective. Grats on the 325!

Anonymous

Anonymous Mon 26 Oct 2015 08:00:26 No.34678746 Report Delete

Quoted By:

>>34678546
thanks breh

Anonymous

Anonymous Mon 26 Oct 2015 08:59:27 No.34679154 Report Delete

Quoted By: >>34679313

Is there a routine for building strength that is 5 days a week?

I know taking a day off to recover is necessary but if I don't go every day I lose motivation.

Anonymous

Anonymous Mon 26 Oct 2015 09:23:48 No.34679313 Report Delete

Quoted By:

>>34679154
The thing is, when you're training to build maximal strength, you're primarily training for neurological adaptations. You're training your nervous system so to speak.
It's easy to make a bodybuilding routine with very few rest days because training like a bodybuilder is (relatively) easy on the CNS, so the fatigue that you do build up is local. The fatigue you get from strength training is more systemic, which means you pretty much have to take days off.

That is, you have to take days off from heavy lifting. But it's still feasible to set up your training with SOME days dedicated to heavy lifts, and some to doing other stuff. This can be bodybuilding stuff, conditioning stuff, weakpoint training, strongman stuff, GPP stuff, skill training e.g. light practice of main exercises or gymnastics. Etc.
The idea is if you go every day, some days should be "easy".

Anonymous

Anonymous Mon 26 Oct 2015 09:34:12 No.34679377 Report Delete

Quoted By: >>34679720

I love going to the gym, i am autismo and have no life other than the gym, i get so excited the days before i go to the gym i cant sleep well, like a kid on Christmas eve or before your birthday
Is there any way i can go to the gym more other than just doing my prime noob workout (SS)? Even somewhat light(At least some degree of difficulty) things are fine, just being at the gym and doing some type of exercise is enough

Also, does anyone know at what time the gym has most people at, or what "types" (Girls(A large lack of them(Anyone have an idea of the male-female ration of the average gym?), at least at the times i have been going, I have only seen 3 so far), kids, Indians and so on) of people populate the gym at what times, i would like to see what others do at the gym as well as how these different groups do things(more or less seeing if the memes are real)

Anonymous

Anonymous Mon 26 Oct 2015 10:16:44 No.34679720 Report Delete

Quoted By: >>34679804

>>34679377
Dude find another hobby don't reinforce your autismo.
Flee from this place at once.

Anonymous

Anonymous Mon 26 Oct 2015 10:25:41 No.34679799 Report Delete

Quoted By:

my knees and feet are aligned differently on each leg. in order for my knees to go out at the same angle during squats, one foot is at about 45 and the other at about 30. is there anything wrong with doing this?

Anonymous

Anonymous Mon 26 Oct 2015 10:25:58 No.34679804 Report Delete

Quoted By:

>>34679720
No, I have been here too long and the autism has taken over, i will lift until i die or become the god of gains

Anonymous

Anonymous Mon 26 Oct 2015 10:55:55 No.34680066 Report Delete

Quoted By: >>34680169

Stretches/exercises to fix rolled shoulders?

Anonymous

Anonymous Mon 26 Oct 2015 11:05:14 No.34680169 Report Delete

Quoted By:

>>34680066
stretch chest
train back

Anonymous

View Same Google ImgOps iqdb SauceNAO 41-nh5njA6L._SY300_.jpg, 7KiB, 300x300

Anonymous Mon 26 Oct 2015 11:54:35 No.34680742 Report Delete

Quoted By:

Is going at a heavy bag be a good workout?

Anonymous

Anonymous Mon 26 Oct 2015 12:01:13 No.34680812 Report Delete

Quoted By: >>34680982

Does p90x work?

Anonymous

Anonymous Mon 26 Oct 2015 12:15:38 No.34680982 Report Delete

Quoted By:

>>34680812

Yes if you pull it through but there's nothing special in the design. It's a gimmick.

Anonymous

Anonymous Mon 26 Oct 2015 12:44:07 No.34681296 Report Delete

Quoted By: >>34682221

Is there any way to get gym gains without going to the gym, like using your own bodyweight as a weight

Anonymous

Anonymous Mon 26 Oct 2015 13:11:59 No.34681583 Report Delete

Quoted By:

>>34667325
Flys on bench day for dat dere chest isolation, Incline on OHP since it hts frontdelts nicely and works in bretty good towards shoulder development as well

Anonymous

Anonymous Mon 26 Oct 2015 14:08:36 No.34682221 Report Delete

Quoted By:

>>34681296
I think Scooby has shit on this online like wearing a backpack full of books while doing pushups and stuff.
Also look up Convict Conditioning

Anonymous

Anonymous Mon 26 Oct 2015 14:42:21 No.34682540 Report Delete

Quoted By:

Is there non-T-Rex equivalent of SS? I already look disproportionally big on lower body so I wouldn't want to make it even worse, but I definitely need some good mass building routine for upper body.

Anonymous

Anonymous Mon 26 Oct 2015 14:45:14 No.34682562 Report Delete

Quoted By:

Switching from 3x5 to 3x8. How much should I deload?

Anonymous

Anonymous Mon 26 Oct 2015 14:47:50 No.34682592 Report Delete

Quoted By:

after running and jumping my legs feel really tired and weak
why is this, are they just not used to this type of shit?

Anonymous

Anonymous Mon 26 Oct 2015 14:55:31 No.34682681 Report Delete

Quoted By: >>34682908

skinnyfat trying to cut

i know i should have about 1g/lb bodyweight protein

but how should i divide up the rest of my macros?

Anonymous

View Same Google ImgOps iqdb SauceNAO Civ5logo.jpg, 22KiB, 524x193

Anonymous Mon 26 Oct 2015 14:59:39 No.34682738 Report Delete

Quoted By: >>34682812 >>34682849

what's the most /fit/ faction to play in Civ 5?

Anonymous

Anonymous Mon 26 Oct 2015 15:05:12 No.34682812 Report Delete

Quoted By:

>>34682738
Rome of course.
>one of the most powerful empires
>inspired renaissance humanism, out of which came all those /fit/ statues
>lived the /fit/ lifestyle
>the alphas had little twink boyfriends

Anonymous

Anonymous Mon 26 Oct 2015 15:07:54 No.34682849 Report Delete

Quoted By: >>34682884

>>34682738
is civ 5 worth it as a game that you can play from time to time ? I want to make a /fit/ civilization

Anonymous

Anonymous Mon 26 Oct 2015 15:10:37 No.34682884 Report Delete

Quoted By: >>34683071

>>34682849
for sure, my most played single player game from the last 5 years

Anonymous

Anonymous Mon 26 Oct 2015 15:13:09 No.34682908 Report Delete

Quoted By:

>>34682681
go as low on carbs as you possibly can, only acceptable time for carbs is after workout

it'll make cutting a lot easier especially if you're skinnyfat (prone to store fat easily)

Anonymous

Anonymous Mon 26 Oct 2015 15:14:00 No.34682921 Report Delete

Quoted By:

>have fucked up back from birth
>lifting for almost 2 years
>never do deadlifts cause of back
>other lifts are all at intermediate level
>recently started doing SLDL and it doesn't actually hurt my back
>think I might try deadlifts now but I'd be doing less than I even ohp
>can't bring myself to be seen pulling such small weight in public
I know I should kill my ego but it's fucking with me. Loading up 25s on a bar for deadlifts just makes me turn red

Anonymous

Anonymous Mon 26 Oct 2015 15:24:38 No.34683043 Report Delete

Quoted By:

What is the best amount of reps to do in a bro split program?

I'm currently doing 3 sets of 12 for pretty much every exercise besides deadlifts and leg press and I wanna know if this shit is a good idea. My routine is basically
>Monday chest/shoulders
>Wednesday biceps/triceps
>Friday back
>Sunday legs

>cardio and abs on in between days

Anonymous

Anonymous Mon 26 Oct 2015 15:27:27 No.34683071 Report Delete

Quoted By:

>>34682884
nice, when does steam have their sales?

Anonymous

Anonymous Mon 26 Oct 2015 15:37:58 No.34683192 Report Delete

Quoted By:

Then you'll be red while you deadlift. What's the problem?

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