>>77116868
Question: do you have to live it???

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>>77116868
This may seem retarded to ask but, when trying to lose weight, or escape skinnyfat, is there a "midpoint" where you look disgusting as fuck? Like theres definite progress being made but you hate how you look, and its just because youre "in-between phases" in your body's fatloss/recomp
You look better than you did when you started, but you look so fucking bad compared to your end goal, is that a sign that you did something wrong, or is that normal and you should continue committing for the next months moving forward

Is cardio like running and starimaster counted as leg days or heart days?

wtf do i do when i'm not progressing on a lift? i'm eating enough, macros are good, i train consistently, my OHP just isn't getting stronger.

Are deadlifts necessary for building strong legs?

Squats I'm fine with and enjoy doing but deadlifts irritate my back for some reason, even with a lighter weight

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>>77116868
is it a bad idea to completely replace barbell bench with this thing?

>>77117426
no but why would you

>>77116904
only for the difficult

>>77117218
This is why I unironically recommend bulking a couple months before cutting if you're actually a skinnyfat noob
Then it's not only easier to cut but you don't have that valley of despair so bad

>>77117250
Cardio is recovery
You only need squat/dead/hip thrusts for legs so idk why you'd try to get out of it

>>77117275
Cut protein to 0.8g per pound of LEAN body mass and lift heavier (2-4 rep range) microload if you need to

>>77117416
Sounds like you either need a firm stretching routine after deads or you have bad form
If you can squat pain free, you should be able to dead pain free too
Deads are possibly the cornerstone of all gains
The controlled stress with minimal technicality is peak for gains hormones production

>>77117426
Pretty retarded ngl

Just don't use clips so you can dump to the side

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Is this achievable natty?

>>77117487
Yeah, big deadlift and rows but no wide grip pullups/down

>>77117218
>is there a "midpoint" where you look disgusting as fuck
I know exactly what you're talking about and I hate it. I have seen skinnyfat guys before with A-cup moobs and thought to myself I would rather be proper fat than look like that.

>>77117275
>i'm eating enough, macros are good, i train consistently, my OHP just isn't getting stronger.
I watched a Starting Strength video about that and their answer was just to press more often with one of the days being dedicated to heavy singles. The guy who standing inclined pressed 4pl8 was pressing 4 days a week.

>>77117416
>Are deadlifts necessary for building strong legs?
obviously not considering you could do nothing but isolation exercises and build strong legs

>>77117500
>and their answer was just to press more often
oh and you should deprioritize the bench press if you are going to do that

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Are dumbell-only arm workouts a meme?
>be me today
>decide to do a dumbell-only arm workout because why not
>a few inclined (dumbell) bench presses for big muscles activation
>skullcrushers
>seated triceps extensions
>regular curls
>hammer curls
>overhead press
>lateral raises

What am I missing?

>>77117416
nope
but are you sure you're actually doing the hinge with correct form?

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At what BF% should abs start to show?
I'm sub 15% now and only the top does show up.
Do genetics play a role? or do I need to work it up in better way?

>>77117438
>>77117485
Okay I won’t replace it, but what benefits would’ve been lost if I stopped doing barbell bench and did that thing instead?

>>77118133
Abs show when you work them out with intensity like every other muscles

>>77118422
I thought compounds are enough.
What workout do you suggest that's not meme planks

>>77118417
All the auxiliary muscles that stabilize and the hormone response from the perceived risk of death

>>77118133
Depends on FFMI
Big boys (ffmi 15+) should have abs at 15%
Smol bois might not even be able to get them if they've been fat before

>>77117942
If you actually barbell squat/dead/bench/row/Press©®™ and do pullups and dips, arm work and shoulder flies are fine with DBs

>>77118684
>Depends on FFMI
>FFMI is 9
Fuck.

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>>77116868
>permafat edition
How the hell has Curry-Oikos grizzly lived to 50ish by...
>2026
...when he's weighed like 200 freakin kilos forever? Is he doing some special adjuvant heart rejuvenation juice that the lighter roided powersharters ACKing don't know about?

Is it a worthwhile goal at 41 to try and regain the vertical jump height I had 20+ years ago? For reference, I could spike a volleyball and grab a basketball rim at 5'9".

Obviously step one is to lose the fat I didn't have back then and I'm making progress there.

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should I pull the trigger on this?

>>77119100
I would hazard a guess that it would be more worth your time to be in better overall shape rather than specialize in one thing. Take this chance to do something you know is good for you but you never really put effort into. Like cardio.
Trying to be a bit better every day is always a good thing. Trying to relive past glory tends to be a waste of time.
>t. fellow granpa at 44 years old

Does anyone remember the russian sword guy from a few years ago? Used to be shirtless in the woods, lift stones. Had scars from training with a sword. Had that unfortunate pec separation. Always wondered what happened to him.

I don't understand why machines magically don't require any stabilizer use and free weights do. Aren't you just moving a heavy thing in both cases? I could buy that some machines drastically reduce stabilizer needs but people treat them like they're magical devices that exclusively exercise one muscle. (I've only ever trained with free weights)

Can a nigga lose 32kg before November?

>>77119134
yes easily

>>77119100
if you shatter your ankle at 40 the only hope is to be put down like a horse, probs better to >>77119107

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What do I train to not have my arm look ultra thin right above the bicep? Shoulders?
Ignore the rest of my fat fuck body

>>77119350
deltoid and outer/upper pectoral

>>77116868
I have time and want to work out today, but I'm still pretty sore from a pull day yesterday. The soreness is just regular DOMS, but slightly more than usual. I don't want to take a rest day. If I can, I want to go into the next push routine today. Should I deload a little bit, stop being a bitch and try to push full numbers, or should I really take a break from lifting and do some bullshit like cardio and core?

>>77119491
break and do cardio

How long do I have to take off from lifting after hurting my shoulder and bicep tendon from bouldering?

>>77119504
months desu, friend of mine had a similar injury and had to lay off lifting for about 8. towards the tail end he was a retard and tried to go back earlier and tore up the same place again

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EXTREMELY short on time yet want to get fit or achieve a slightly bigger-than-ottermode physique.

I've been skipping and starting since Jan cause my regular routine I got off basedddit takes about 90 minutes plus the time to bike to the gym which is REALLY hard to fit in my daily schedule.

anyway i want to give low volume training a try, would something like this work for me? dream physique is picrel

Workout A
>Weighted Pull-Ups — 2x6–8
>Incline Dumbbell Press — 2x8–10
>Chest-Supported Row — 2x8–12
>Dumbbell Lateral Raises — 2x12–20
>Hanging Leg Raises — 2x10–15

Workout B
>Weighted Dips — 2x6–8
>Overhead Press — 2x6–10
>Neutral Grip Lat Pulldown — 2x8–12
>Face Pulls — 2x12–15
>Hammer Curls — 2x8–12

Workout C
>Pull-Ups (bodyweight) — 2x near failure
>Flat Dumbbell Press — 2x8–12
>Single-Arm Row (cable or DB) — 2x10–12
>Dumbbell Lateral Raises — 2x15–20
>Cable Pushdowns — 2x12–15

>>77119100
Just go slow

>>77119103
They don't even pretend powder slop isn't garbage anymore LMAO

Do medium to light weight pyramid supersets build arm mass? I did that with triceps yesterday in between sets of dips. Was fun let me walk around the gym constantly. Wanna do it again but not if it doesn't let me escape Spider Physique.

>>77119111
It's about control
You using whatever to exert a linear force in one direction=\= a natural, controlled(nonlinear), free weight motion

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i only work out from home and have never done tricep pushdowns because i don't have a cable for them. i do, however, have gymnastic rings with strong straps, and a power rack.
has anyone tried out using them to make a ghetto pushdown setup? i figured this could work and just tried it out, and while it didn't feel bad i don't know how it compares to a proper cable setup (and i've never seen anyone else suggest this to see other opinions).

>>77118648
compounds help through isometric contraction but yes if you don't have blessed genetics then direct isolation will be needed.
you can do whatever you want but situps and leg raises are going to be ones you can do basically anywhere so you could try one or both of those and progress them like any other exercise.

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Bros, I just want to be whole again, but I'm not sure exactly what is wrong with me or if it can even be treated, I've been to doctors but they could not help me too much. It's very difficult for me to relax my pelvic floor and this makes it almost impossible for me to feel like I've completely emptied my bladder, which kinda influences my whole day and fucks hard with my sleep and I also have problems with my erections, my glans and corpus spongiosum (head and underside) are far weaker in erection than the rest of my penis.
Reading around on the internet, I found out that this could be caused not by some spinal cord injury or neurological problems, like my doctors told me, but by muscle imbalances caused by masturbating for too long at one time. People recommend strengthening the ischiocavernosus muscle for this and that makes sense to me for a lot of reasons, it apparently helps keep blood in the penis, which I also have a problem with, and responds to glans stimulation which didn't happen too much when I masturbated. I also see that glans stimulation in orgasm clenches my pelvic floor so hard that cum almost does not pass through so I'm thinking it must be related to my problems.
However trying to strengthen this muscle for a short while had mixed results, it made my erections stronger, increased their regularity and almost completely stopped driblling urine and cum, however it might have also worsened my urinary symptoms, which are the most disruptive, but I'm not 100% sure that it was the IC training.
Now I don't know what to do, should I continue and risk fucking myself up even harder, or should I stop and risk staying fucked up just because I could not work through the first problems that came up? Do any of you guys have experience with these kinds of things?

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what's the best food scale solution for counting macros for eurofags here? i'm in southern europe and don't generally shop on amazon because of globohomo but looking to get a feel as to which brand is respectable and not offbrand chink shit that will break in 2 months

>>77120010
A normal scale and a phone app

How exactly do people know how much protein is in a certain food? Is this something that I can test myself at home, or do I just have to put my trust in the collective knowledge of humanity?

>>77120072
ok, any particular phone app? i got food you which is foss but it doesn't parse the swiss database properly every time

>>77119745
Anything works if you push to (or close to) failure, though it might not be as quick/enjoyable of an exercise/volume choice.
>>77119814
>gymnastic rings tricep pushdown
So you lift yourself somewhat in the process, yeah? I assume you don't be mean elastics, so it sounds like you'd be making some kind of dip or bodyweight skullcrusher, yeah? Whatever you do, as long as you can effectively work/use the muscle then it'll work.

>>77120085
Here's an overview of lab methods https://www.mdpi.com/2304-8158/9/10/1340
There is no (easy) method without lab equipment, obviously.
Just sum up the protein in ingredients. It should approximate the final value well if you're not doing any weird stuff with the food. And keep in mind protein quality.

>>77120231
it's basically that i wrap the weight to the end of the strap, toss the strap over the top of the rack, and then pull it down the same way you would with a regular pushdown pulley.
it's properly secured so it won't fall and the strap can hold way more than i'll ever be able to use as working weight, so it's just me asking if there are any downsides to this vs just buying a proper setup. but
>as long as you can effectively work/use the muscle then it'll work.
yeah since i felt my triceps working it'll probably be fine. thanks then

>>77120252
Oh I wasn't asking for dietary reasons, I was just interested in a general sense. I probably should've just looked on Google Scholar in the first place but thanks for the link.

>>77117942
Yes, it’s much harder to progress. It’s better to incorporate isolation with compounds. Plus you’ll look retarded with just big arms/shoulders. Women do care that your lower body/back/torso isn’t twig mode.

>>77118133
10-12%. If you don’t have muscle you’ll need to get really skinny

>>77118648
Compounds are enough provided you’re strong on them. Ie 2.5x body weight squat, 3x bodyweight deadlift. Ab exercises are meme tier if you are doing that.

>>77120544
>tfw bw is 100 lbs

>>77119350
You're just smol
Not really fat, Just smol
You need to gain 40+ lbs to look good

>>77120698
NTA but the same body and 37 yo

my forearms end up failing way before I feel anything in the chest during dumbell presses. what do

Lads does the leaking sieve precum stack work for women? Asking for a friend.

>>77120703
How are your forearms even sore at all from pressing. Whhut

>>77120962
No.

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>>77116868
what brand of cable crossover is this

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>>77121012
been painted, originally white

>>77120987
You know this from a female friend’s experience or are you just being a fag?
I’ve done the regimen and I was leaking constantly.

>>77120966
yes retard they shouldn't be that's why I want to know what I'm doing wrong

Why do my arms give out long before my legs when doing Bulgarian Split Squats with DBs?

How do you come up with workout routines on your own. The ones on the sticky don't work for me.

I live by the ocean. Is it worth it getting a full stainless rack and having it for life or save like 1.5-2k and getting standard powdercoated mild steel?

>>77121050
save the money, unless youre trying to impress someone

>>77121063
Is know it’s a big outlay. But the resale value (on the very off chance I get sick or die) should be worth it.
I’m not trying to impress anyone. I have like 2 friends that actually visit my house.

>>77121029
bench, squat, deadlift
15-20 sets a week of proper form and actual effort. failure at 10-ish reps
dont over complicate it. if you really hate those substitute for dumbbells

>>77121063
I just don’t want it to rust out in 5 years, but another (break even), then have to buy another rack in 10 years.
That’s the dilemma.

>>77121069
resale is pretty static regardless, save the money, rather you put it into additional equipment
>>77121073
then just take care of it, if you see rust, use a solid brass wire brush and clean it off, apply paint/finish as needed. im telling you dude, stainless is just a status symbol

>>77121073
not to mention, if you keep everything clean and oiled properly you will never see rust form

>>77121077
True true, I’m not a stranger to finishing/treating metal. Just a bit worried because I live 100 metres/yards from the ocean it’ll get eaten up from inside the tubes.

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Ab rolling doesn't do anything for me anymore. Up to 4 sets now, beyond failure. Still nothing

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I don't have a question but I just want to say, I don't want to have to carry a bottle in my hand when I go running, and I'm not bothering with some genius solution/alternative, so I just don't bring water with me at all.

So there

>>77121585
where do you run

>>77121085
>100 metres from the ocean
with the sea levels and all you won't be above water long enough for any of it to matter

>>77120528
I didn't mean to do ONLY dumbell arm workouts, I meant to INCORPORATE an arm-day only, using only dumbells, for additional arm growth.

My right calf feels a little tight and I have slight pain (dull, not sharp) but only when i bend my leg up toward my butt, i can put weight on it fine and there’s no pain otherwise

is this a calf cramp / sprain and how long should i expect it to take to resolve, it's been 3 days, i think i got it after running up stairs to chase a bus (i missed it)

>>77121601
should go away in a week or so, just go about normal though with less frolicking and it'll go away and you won't notice it. if it doesn't resolve in 3 weeks or so it could be a small tear, go to the doc

The human arm pulling strength is greatest in hammer grip right?

So is it beneficial to do every pulling compound exercise with hammer grip? To remove the arms as limiting factor as much as possible?

>>77121587
I have a huge park right near where I live now luckily. There's massive empty spaces of grass I sprint on. The I do a short job afterwards when I'm already exhausted just to squeeze out maximum cardio

I just hit 105 lbs on the decline sit up on the max incline for 50 reps and there isn't a bigger dumbbell, what should I do now should I just go for higher reps?

How do I lose my fear of small attractive women?

>>77121892
2 dumbbells

>>77122038
Flash them on the Train when nobody is around

>>77122050
Didn't think of that... genius.

Whey and Creatine are the only needed product for someone with a mediocre diet who wants to seriously train?
What's bcaa or whatever it's called? Useless c

>>77122107
Don't be sarcastic

>>77122151
I'm not. Genuinely did not think of that and appreciate it.

>>77122187
Ok good, you'll never reach a limit now. You'll be happy for life

>>77121020
Sounds like your forearms don't have the endurance necessary to carry the weight for long enough. You can work your grip and/or use straps to fix it.

>>77121029
You come up with a routine by experimenting (aka trying different things) and using your own experience as a guide.

Personally, I enjoy PPL and so therefore do that routine. I also enjoy (on pull days) cable rows over barbell rows, so I do them instead. I want to prioritize hypertrophy > strength > endurance, so I usually work within 6-8 reps (and only rarely below that) for 3-5 sets per exercise. I enjoy doing a little cardio, so I'll throw in a 2 minute warmup on my lifting days and an additional cardio day on a separate day of the week.

In other words, I just find something I enjoy and keep doing it. As long as you hit all/most muscles and train them to failure, you'll be fine.

bulking and i just started taking creatine. how much water weight should i expect to gain and over what course of time?

also should i load or just take 5g, i'm getting mixed messages on the subject

I have dumbbells, pullup bar with multiple grips, and a folding chair for dips.
How should I break up these exercises for A and B days (I'll also have a leg day, but I can figure out how to split that).
>Pull-ups
>Hammer Curls
>Dumbbell row
>Side raise
>Push-ups
>Dips
>Dumbbell OHP
I've been trying to do all of them in the same day but I get wiped the fuck out.
I'm open to other exercises as well as long as it's something I can do with dumbbells or pullup bar (or folding chair).
>>77122247
>also should i load or just take 5g
You could try loading, but if it upsets your stomach, don't worry about it and just slowly build it up at 5g/day. That said, I've also read about different dosages depending on your muscle mass; may want to look into that.

>>77121644
>So is it beneficial
Personally, my grip feels strongest in that neutral position, so I'd yes, but it might just be my personal preference. Test it out and see how you feel broski.
>>77122115
>the only needed product for someone with a mediocre diet
They'll do good.
>What's bcaa
Branch-chain amino acids. They act as an extra form of energy that can help if taken before working out, but they impact a lot of other stuff in your body. I'd just look up the effects of them and decide if you want to use them.
>>77122364
>How should I break up these exercises
I'd just do push and pull. If that is still too much volume, then perhaps concentrating your sets could help, like doing only 2 or 3 sets per exercise. And fwiw, I put side raises on push day and then get extra mid delt work from my rows on pull day.

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i eat 6 boiled eggs along with my potato and sausage bowl for breakfast after gym days but i honestly feel like i could eat more eggs, i just fucking love eggs so much
is there such a thing as too many eggs? for reference i hit the gym 3x a week

>>77122551
>I'd just do push and pull.
Would that be mean
[Push]
>*Side raise (technically pull, but I'll take your advice)
>Push-ups
>Dips
>OHP
[Pull]
>Pull-ups
>Curls
>Row

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>>77122570
Based fellow egg-devourer.

>>77122570
At a certain point you'll get egg fatigue and wont be able to even get near them for a few weeks, it's unironically good to deload once in a while from them then load back up
I believe it's due to having more micronutrients than necessary but idk

anyone got a yt vid or something of correct face pull form. some guy told me I'm doing them wrong and when asked how to do it basically repeated how I do them. am I supposed to more or less go into a front double bicep type pose towards the end

>>77122589
Yes, one day for each set of movements. And if you have a leg day eventually, then the full routine is PPL (it's a common acronym), giving one day to push, pull, then legs.

Just started lifting as a beginner and couch potato/out of shape. How do I deal with the muscle soreness? Im not even going to max/exhaustion and Im feeling sore every day that it makes it hard to perform in the following gym session.

>>77122848
youll get used to it
literally thats all

I cant perform a regular deadlift because I have low flexibility. What stretches can I do everyday to improve this?

>>77122866
good mornings, all the different spine extensions