>>77197089
Question for you: what does QTDDTOT mean?

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>>77197116
https://voca.ro/1eI6Wkr1JeJ6

https://voca.ro/1lF8GpP7jEBv

>>77197089
Is this a retarded leg day routine? I kind of don't know what I'm doing and most online programs assume you have full freeweights while I'm still using my apartment gym with just dumbbells and a smith machine.

Tuesday:
Treadmill
Smith squats
Dumbbell Single leg Romanian Deadlift
Dumbbell Bulgarian Split Squats
Smith calf raises

Friday:
Treadmill
Smith goodmornings (I wanted to do deadlifts but the smith machine won't go low enough for them)
Dumbbell bulgarian SS
Dumbbell SL RDL
Smith calf raises

>>77197145
If you don't know what you are doing, you shouldn't be doing leg days at all.
Do a full body workout of as many compounds you can (squat, bench, rdl, ohp, bent over row) and throw in any accessorices you want at the end. Do that 2 to 4 times a week, leaving a rest day in between each workout day.

Somehow I can floor press 120 lbs but not paused bench press 120 lbs even though I'm able to get my arms past parallel with the floor when I do paused bench press. How is that possible? What's going on?

>>77197189
You answered your own question. Floor presses are easier than bench presses. A full rep of a floor press is basically a partial rep of a bench press.

>>77197145
Do you not have access to a barbell but only a smith machine? very weird

>>77197212
Yeah my apartment just has dumbbells, a smith machine, a lat pulldown machine, and a much of cardio machines.

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>>77197089
How do I properly perform a push-up and squat?

Are my arms supposed to bend outward 90° or inward at a 45° angle?
How high up should they be; parallel to my shoulders or to my chest? Should I be forward on toes or lean back more on the balls of my feet? Should my feet be together or spread apart?

When I'm squatting, should my knees go beyond my toes or stay behind them?
Should my back be perfectly straight going up and down or should I be leaning forward as I go down?
Should I crane my neck up as I squat or only keep my eyes up?
Staying on my heels and lifting my toes causes me to stumble backwards when I squat; how do I stop this?
My chest keeps bending over when I squat; how do I stop this?

>>77197326
>Are my arms supposed to bend outward 90° or inward at a 45° angle?
Arms should be out at a 45 degree angle
>How high up should they be; parallel to my shoulders or to my chest?
Idk what you even mean by that. Arms should be out at a 45 degree angle.
>Should I be forward on toes or lean back more on the balls of my feet?
Balls of your feet.
>Should my feet be together or spread apart?
Together. They can be apart as a temporary measure if you have shitty balance but you should work towards being able to do pushups with them together.

>When I'm squatting, should my knees go beyond my toes or stay behind them?
Beyond
>Should my back be perfectly straight going up and down or should I be leaning forward as I go down?
Lean forward but keep the spine straight
>Should I crane my neck up as I squat or only keep my eyes up?
Keep the spine straight
>Staying on my heels and lifting my toes causes me to stumble backwards when I squat; how do I stop this?
Don't lift your toes. Do it with weight evenly distributed across your feet.
>My chest keeps bending over when I squat; how do I stop this?
Once you can't go lower without your chest bending over or your lower back rounding, you have reached the end of your range of motion. Don't go lower than the lowest you can without breaking form, and start doing stretches to improve your range of motion over time.

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My workout is
>M: chest and neck
>T: squats and forearms
>Th: back
>F: deads and core

What kind of accessorizing can I do on Thursday?

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>>77197352
Thank you. I mean where should my arms and hands be in relation to my body when performing the push-up. Here's a pic to better visualize what I mean.

I've been thinking about going to the gym.
For the last half a year I've been trying to lose weight and only been running and doing calisthenics outside, which is something that probably would have been better in the summer than in the winter. But now that I lost a bit of weight, I've been thinking about going to the gym, just for 2 months to bulk up a bit, so I can go back to exercising outside in the summer, shirtless and fat.
Coincidentally, I just got an email from the gym I used to go that they are having a 60 day competition to get in shape for the summer. It has an entry fee, they give a training plan that I probably wouldn't follow, a diet that I probably wouldn't follow, and two InBody scans that's kind of the same electrical impedance I could get at home, and they will have a Facebook group that I really don't need. So kinda useless but it's like the universe wants it.
But then also it starts on April 20 I think, and it's really time I go to the gym now, I would have wanted to go from April 1 but waited because of Easter. So I don't know if I wait, enter or not. I need to have an active membership at the start and end, and gym isn't cheap. What do I do?
a) I go now, do my own challenge, don't care about the gym's shit
b) I wait and I do the challenge
c) I go now, then do the challenge, either extend to 3 full months, or have a week's break in the middle
d) I just don't go to the gym

>>77197381
Ah. Then yeah it should be #3, a 45 degree angle. That makes me wonder what you meant for your first question then. Did you mean the angle of your forearms? I do it with my hands slightly wider than shoulder width and slightly below them. Angle of the forearm and humerus changes as you do the push up.

>>77197374
>neck and forearms are key focuses
>biceps, triceps, and delts are all afterthought accessories

>>77197388
>should I start working out now
>or wait until I can pay for a program I'm not going to follow
>I would have wanted to start earlier, but I put it off because of the dumbest reason I've ever heard
You should keep putting it off

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>>77197326
I've always wanted to ask these questions. To do pushups or squats suddenly gets really complicated when you want to do these regularly, in large volume, without ever risking injury due to form. But because they're BW exercises everyone blows them off, which is really not helpful imho.

I will be watching the thread with anon above's query but I have my own question: I just have pain in my elbows. Hurts a lot with extension? Namely pushups and throwing my cross in boxing. But, for example, if I do pushups against a chest-height ledge and I lower my hands to below my chest, there is no elbow pain. I raise my hands higher, there is. I think it's linked to pushups. Here's a rough image of how it feels. Sorry if it's schizo and SO super autistic that I've never been doing pushups right.

///SCHIZO RANT INCOMING///

I dunno. On a flat plane, from your toes to your head and lying flat on your face to the ground, prostrate, I just felt my pecs better when my hands, flat on the floor, were closer to my head than to my pecs or navel. But I was also doing wide/"girl" pushups and spamming them many years ago. Now I'm trying to do normal pushups and believe that pushups is just a benchpress with your BW against the floor. But when I try to replicate the same form I do on the machine bench press which really targets my pecs (with the hands closer to the navel and wrists turned inwards ofc), I don't feel anything. Nothing. No adjustments do anything so I can feel that great pectoral push. But BUT, when I do the same form on the window ledge, I may not feel my pecs as much, but I can push myself off the ledge with much more power which would require the power of the large pectoral muscles and not just the triceps. So what gives??

Also, doing pushups with your hands so low (so that I don't feel pain) is so low that it almost feels like a planche pushup. Isn't that too much?

>>77197481
Me again. If anyone is schizo enough also to comprehend all this, much less answer all this, that would be very much appreciated. When not, fair enough. And I've completely blown over the most important part which is my elbow pain.

In short: I have elbow pain. Not sure if it's caused by pushups or boxing but I think it is. Before I take up training again, should I just rest and it'll fix itself? Or do I have to see a doctor and not know how to describe anything other than "It hurts when it bends"?

>>77197495
See a physical therapist. You probably need to rest while doing specific exercises and stretches to assist with healing it. Angled push ups don't hurt because they are easier and put your elbows under a significantly lower weight load than real push ups.

>>77197206
No, if you can make it up to parallel with the floor then it makes no sense to be able to do floor press but not bench press.

ive stopped putting the little stoppers at the end of my barbells because the weights dont seem to shift anyway. is that okay?

>>77197778
Those are mainly as a safety measure for people who have strength imbalances and will fail with the lifts at an angle as a result. If you are experienced enough that you've evened out your bilateral strength, or you can tell when you will fail and stop before then, you're fine.

>>77197620
>anon can do partial reps of a bench press
>he can also do partial reps of a bench press
>that makes no sense

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What's the least I can do and make gains?
Im obese but I do have sum lifting experience. I am in a pretty tough situation.
I work in the ICU and I'm pretty shot after work and don't like wasting sleep either. I need my 8 hrs. Plus I habe a baby on the way
I usually have 2 days in a row off so what split do I do? I wish I could get by with ring pushups kettlebell swings and neutral grip chinups for 10 sets per week but some faggot would prollu say that's too little volume. It's all too complicated anon.

>>77197778
I didn't put them last time and I've made the weight fall and almost hit someone in the feet, I felt ashamed after that because it was only 5kg plates on an ez bar (but it was at the end of my routine and I was tired tbdesu)
>>77197945
>What's the least I can do and make gains?
>Im obese but I do
Roids then, with low volume you'll still be better than most normies
>baby on the way
Then you probably don't want to die in the next 10 years so just work out slowly first, I'd say do a upper lower if you only have two days (in a row or not)

anyone know how much more protein you should be eating during a bulk? like if i'm already eating 1 gram per pound of body weight at maintenance, would adding another 25 grams cut it?

what does copecel mean?

>>77197867
The bottom part of a bench press is mostly chest, and the rest of it is mostly triceps, so it doesn't make sense that you could do both parts of the rep individually but not together. It's like that Family Guy bit where he says "say cool, now say whip", and he can say both words fine individually but inexplicably still fucks up the term "cool whip". It doesn't make sense.

>>77197453
Thanks, that's one vote for option d) then. I don't think it was a dumb reason, it isn't worth it to buy a month pass if I know there's one week I won't be able to go. But right, it really doesn't want to come easy.
I'm currently gluing back the soles of my shoes which came off in the washing machine to give a/c a chance, but it might as well be option b now, damn time's going fast.

What's the equivalent of a 2pl8 bench when doing weighted dips? I don't have anyone to spot me at my home gym so I've mainly been doing them for chest.

>>77198325
Depends on your body weight. Since you weigh 500lbs, you are good without adding weight.

More seriously, dips kind of hit the same muscles but they aren't a direct analog. You should treat them as a different exercise and find your working weight with them the old fashioned way.

>>77198340
Thanks.
I've already been able to do 10 reps with 85 pounds added so I was wondering how it compared to bench.

>>77198457
Oh. Well, if you're already at your working weight the comparison really does depend on your bodyweight. Direct translation would literally be bodyweight+added weight=bench weight, but again dips are really an analog for a neutral grip decline dumbbell bench press, not a standard barbell bench press.

Where do my felllow yuropoors buy their whey nowadays? Recently picked up lifting again and was considering buying some whey from myprotein like I used to 10+ years ago, but noticed their prices are like 2-2.5 times as high as they used to be (from ~10€/kg to ~25€/kg). Local shops seem to sell their stuff for the same price aswell. Is there any better to place to buy it from?

how does bench press engage chest when im pushing with my arms? same with lat pull downs, barbell row etc. where is my back working? i feel my back working when i do pull ups albiet

>>77198581
>bench press
When you have your upper arm arm out or backwards and move it such that your elbow goes closer to your chest, that is from your chest contracting. Your triceps are what contract to straighten the elbow
>rows/pulldowns
When you have your upper arm forwards or overhead, your back is what contracts to bring your elbow closer to your back. Your biceps and brachialis are what contract to bend the elbow.

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I was a little overweight and I'm too lazy to work out so I asked /fit/ about wearing a 40lb shirt to work every day and they said don't do it bro you're going to cripple yourself.
So I did it anyway for 10 hours every weekday for 7 months now and I'm not crippled yet, when are all my joints going to get fucked up and my skeleton going to explode? You promised me total skeletal failure.

>>77198611
What's your posture like?

>>77198617
Idk. Not bad?

Is cooking most of my meals on scratched teflon pans a big deal?

Dumb fucking question, but can I just work through doms?

>>77198787
Not a stupid question. It is better not to train whatever muscle group has the DOMS for at least a day. You can however just train any part of the body that isn't experiencing DOMS.
>>77198766
Probably not a big deal but pan's aren't expensive, so you may as well buy a new one. Use wooden utensils in the future.
>>77198581
Physics. Your arms are levers for the muscle being used. The best way to understand this is to feel your muscles when using them.
>>77198611
Just stop eating so much and you don't have to worry about dumb shit like this.
>>77198457
You would have to actually bench to find out but that's strong so I would imagine you could 2pl8

>>77198827
>Not a stupid question. It is better not to train whatever muscle group has the DOMS for at least a day. You can however just train any part of the body that isn't experiencing DOMS.
Thanks, appreciate it!

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Just got a a crapton of MREs to offload the work of counting calories to the US military. Each one is like 4 dollars when you buy in bulk, and since everything's expensive in my state these are pretty freakin cheap.
Does anyone know if there's a downside to using these while trying to work-out body fat? Each one is like 1100 to 1300 calories and they've got a fuckton of electrolytes. I'm feeling more energetic than I usually do, but idk if it's the MREs or my will to get fit.

>>77198827
>Just stop eating so much
Woah buddy I don't have the willpower to diet and I'm too lazy to exercise. Exercise sucks and going to work sucks so I figured why not combine them and kill two birds with one stone?
The weighted shirt worked fairly well. The gooks at work went from saying "are you pregnant?" to saying "you're looking fairly trim now"
My legs and shoulders definitely got bigger but I think I'll start wearing wrist weights to work to even things out a bit. There don't seem to be any commercially available wrist weights that are heavy and slim enough to conceal under clothing but I got some 5lb tungsten leg weights that I could probably wear on my arms.

>>77198841
Not enough protein and they taste like ass.

Assuming I do work in some upperbody stuff here and there, can I just do bodyweight legs every day?

>>77198034
I know my question is stupid but that's the purpose of this thread

>>77198860
No. Don't work out the same muscles every day. You should do legs in proper lower body days in a program while resting upper body, but if you hate working out legs that much, do cardio with a weighted vest.

>>77198918
-cel is a prejoritive suffix implying the person is a virgin. Coping refers to either taking unhelpful actions to mask negative feelings without addressing the problem, or making up bullshit rationalizations for something.

Put together, a copecel is a prejorative for someone who makes up bullshit rationizations, and is implied to be a virgin as an added insult. In the context of lifting, it could also refer to someone who tells themself they'll get laid if they lose weight or grow muscle, which is self deception because they're also a short, balding autist.

Do guys named Herman ever get laid? Wouldn't that make dirty talk super awkward?
>Touch my vagina, Herman

>>77198996
I know a guy who goes by his middle name Herman and has 6 kids. Herman is better than some alternatives, such as Jaden in the example I'm thinking of.

>>77198921
>but if you hate working out legs that much,
It's actually the opposite haha, I love working legs, but in a broader context the daily aspect was specifically to improve leg strength and mobility for martial arts.

>>77199019
Oh, I pegged you wrong then. You should do heavy squats once a week, lighter squats a second day, and unilateral squats (bulgarian SS), hip abductions, and leg extensions both days. The rest of the week don't do any dedicated leg exercises, but practice kicking technique every day. Recovery time is important.

>>77198103
I was able to lift it today, so maybe my technique was off on the other attempts.

>>77199030
Thank you, I appreciate the advice!

>>77198558
>to ~25€/kg)
Bro wtf it's like 40€/kg here in France on average

do I follow up with the urologist or my senpai dr for sperm count post vasectomy?

>>77199138
Maybe a Urologist, but really you should check with a Proctologist. The sperm count there is what really matters, and a Proctologist can check to make sure you don't get Bregnant.

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Would you go to a mid gym that's walking distance away or a good gym that you would have to drive to?

>>77199650
Go to whichever one you will actually go to. If you'll skip workout days because you can't be bothered to go to the further one, go to the closer one. What does a "mid" gym mean, anyways? If it has dumbbells and a smith machine, its operable. If it has dumbbells and barbells, its perfectly fine as long as it isn't so crowded you'd need to wait in line to use equipment. If its literally just dumbbells, then you can make it work as a temporary measure. If its just cardio machines and maybe exercise bands, then if thats your only gym option you should find a park and do calisthenics.

is /fit/ dead? i feel like threads linger for like 2 weeks

>>77199788
it's down to less than 1/10th of its peak numbers (from back in 2012/2013)
https://4stats.io/

>>77199788
blame the m*ds who let the board become a cesspool of r9k garbage. it's almost completely worthless nowadays if you're looking for actual fitness advice or discussion. just dogshit tfwnogf, looksmaxxing, reatarded baits, derailing threads that at least try to stay on topic, iscoffeegoodforyou?? and similar dregs. call me a conspiracy theorist but i truly believe it's been done on purpose, can't have men try to better themselves, no.

and go ahead janny, ban me for complaining about staff. just know that you're actively making the world a worse place than it already is.
fuck you. truly, from the bottom of my heart - fuck you

Psyllium husk is giving me the shits. Isn't that supposed to be the contrary? Chia seeds are fine.

>>77197116
Quit That Digeri Doo Training Over There

>>77199828
Lmao
Your bowels operate based on past diet and then fiber is the boat, fat is the river
If you eat something and it gives you the shits, obviously stop lmao

>>77199797
It was unironically too busy back then

>>77199650
Any gym wi

>>77199835
>>77199650
Any gym with barbells, racks and dumbbells
The one closest to your home is usually best unless there's some shit that happens there that impede your workout or drive to go

>>77198860
Yes but why tf would you lmao

>>77198787
Your body only repairs for 48 hours
Due to the taper, that means you should be 90+ % recovered by day 2 and 100% by day three
If you have done on day three, you're doing too much volume, not enough cardio or not eating enough
Gains happen at the end of the 48 hour window when your body is still repairing but doesn't need it so it builds mass

>>77198581
Arms should be ~30° down from perpendicular to your spine mirroring the line from your inner lower chest to your shoulder
This allows your chest to fully contract/load from the movement
Arching a bit helps also, keep your shoulders pulled down towards your hips, hit below your nipples, don't move shoulder position during the press

Rowing has similar requirements
Keep your shoulders down, keep your torso stationary, don't move your shoulder position
Your torso should be about 5° above parallel with the floor, row off the floor if you have long arms
Rows generally thicken your back and pullups generally widen your back
How effective each are depends on your form, grip width and how heavy you lift

>>77197778
You should never ever use them on bench anyway

How do I tell my self-conscious gf that I want her to work out so she actually has some ass? We've been together for over two years and she takes it as a given that we'll get married eventually. As long as she isn't fat she is happy, but I need more.

>>77197326
For squatting form, you should be able to sit all the way down ass to grass comfortably otherwise you're putting bad pressure on some joints
That's why I recommend starting your squat form in the hole and optimizing from there
An efficient squat keeps the weight mid foot, knees track naturally out and forward from the feet and you keep your torso as vertical as possible while keeping weight mid foot
Even lowbar should be done this way
Rippetoes only real misstep was that atrocious squat form pic on the cover of SS
T. 4pl8 atg lowbar skwatter under 10% bf

>>77199854
You have to casually bring it up lightly multiple times
All she really has to do is hip thrusts and cardio

>>77199804
i think that's just a sign of the times. "manosphere" and "lookism" things are the most popular types of content now

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I've been doing a slightly modified SS program with waterjug filled with water ~18 kg (40 lbs).
>A: squats/RDL/BP ~10X3
>B: squats/Row/OHP ~10X3
And I'm progressing pretty fine.
How do increase the intensity without increasing the weight while still activating the same muscles?
>squats
I switched to doing zercher squats and it actually felt much difficult, but what about the rest?
Also would I get better aesthetics from doing isolations for shoulder and arms?
What and how should I do it?
>no gym membership
>no buying stuff.

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how important are the last few inches of ROM at the bottom of a pullup?
if i go all the way down almost to a resting position i can do like 12 bw pullups but if i go a little less low (fuck off im esl idk how to phrase that better) i can do 16 easy. is it worth it to do full ROM at the expense of reps and weight?

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>>77198292
BLOG POST
Woke up today with a sore throat, and felt shit because I didn't eat much, but I can't delay this any more. Shoes turned out good, weird that shoes aren't actually one coherent thing but have this plastic just glued onto them.
I've been facing a lot of adversity recently but I persevere. My toenails wanted to come off from running. My mother has been away for a few days so I'm home with my father and I'm constantly cleaning up after him and cooking for him. I hope I can become a man like that one day. Finally getting myself together to go to the gym but then I realized it doesn't have a reception on the weekend. Managed to buy the pass online, hope I didn't pay twice because it didn't work the first time, they even added an online fee, wtf. Really didn't feel like going but I knew once I'm there I would have to restrain myself to not overdo it, and that's kind of what happened.
Ok, this sounded more interesting in my head than it is but whatever. I wanted to make a thread for my epic fitness journey where I measure every body part and post pics and what I'm doing, should I? Kind of what they would do in the challenge so not sure. But it would deserve its own thread, I promise!
Picrel chicken rice the first.

>>77197212
not even that weird hamplanet fatness locations I’ve been to only have smiths

>>77197481
I’m not reading all that bullshit. Its hard to hurt yourself with BW exercises unless you’re a mega retard. you’ll be fine to do as many reps as you can or cannot.

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How do you guys balance the gym a job and children? Do you guys get full sleep?

Also can I get a bigger chest off of just ring pushups? We can go to failure safer and can do a lot more volume compared to bench.

>>77201125
>How do you guys balance the gym a job and children?
>implying I'm married with kids

>>77201125
Home gym, lift before the kids wake up

>>77200267
Lmaoooo
>I'm doing fuckall
>DON'T TELL ME TO ACTUALLY DO SOMETHING

are ring dips (weighted) ONLY for chest good enough? or are horizontal pushes absolutely neccessary?

>>77201530
Pushups are better desu

any tips for cutting without autistically tracking calories? went from 68 to 80kg while gymceling for years and dont like how my belly is starting to protrude

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>>77201180
Why are you mad?
To rephrase my question in a way your single neuron brain can understand.
What variation of these compound workouts I can do to increase intensity while maintaining the same weight?

>>77201581
>gymceling
This.
Never go to gym.
To answer your question eat these only
>veggies
>eggs
>chicken breasts
>rice/potato
You can't over eat on these.

>>77201581
cut obvious junk food. don't eat until you get slightly hunger and let yourself stay that way for 2-3 hours a day then eat only a 300-500 calories sized meal afterwords

>5’11” 145lbs noob
Been going to the gym twice a week for about 3 months, haven’t seen any improvement visually. Need more tricks for eating more so I don’t stay a skeleton forever. Also do I need to add a day?

>>77199854
break up with her and upgrade to a girl who already has an ass

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How do chefs stay so alert? And how do they do this throughout their whole careers? Its so mentally exhausting. It cant be just drugs.

Any murses here? How do you survive night shifts and still be /fit/ am i doomed to be a novice skinny fat for my life?

What to do with ~700g of whey that I don't like?
It has casein (50%) and is strawberry flavor, it just foam like crazy (the foam stays even hours after wtf) and the taste is very meh, it burns my throat as if there's sand grain inside (I have to use a straw to drink it)
Should I just throw it away? Or keep it as a backup?

>>77201760
lol no bro you have to consume it. Since its bad I would just consume it as fast as possible. To get rid of it. Just start mixing it in with everything

What is the Squats+Deadlift of the upper body?

I missed a bit of /fit/ culture from the past few years but I noticed this one recent retard. The one in the blue hoodie doing weird stretches or whatever. I noticed him getting banned and his posts getting deleted. I even had the honor of him posting in my thread once, he used an INSANE amount of ":D" smileys and wrote like a schizo. So whats up with that? Whats the lore here.

>>77201125
I just wake up early to hit the gym
I'm running on like 6 hours of sleep, can sneak a nap in at work though
bout to get a vasectomy tho

>>77201782
It's always some sort of mentally ill polish subhuman

Do isometric really work?
According to google reverse planks (I want to go for wide reverse plank) should work the trapezius and rear shoulders. Is this really enough?

>>77202166
No, it's not enough. Just lift normally faggot.
>>77201778
Dips and pullups

>>77201778
3 big lifts used to be 4, squat, deadlift, bench, ohp. If you mean the upper body with regards to the 2 big leg lifts, do bench and ohp. If you mean 2 compound lifts that mostly cover you, do bench and weighted pullups. Upper is harder to do in 2 lifts though. You'd be better of doing 4 lifts: bench, row, ohp, pullup. You can alternate horizontal and vertical days if you want to save time. Your arms and back will get hit like that but you really want to do all 4 if you want to hit your chest and shoulders well.

I do full body every other day. Does me doing pull ups every 4-5 hours during rest days affect recovery or no? I do 3 sets till failure pull ups, going from 17-15-13. I weigh 76kg if that matters.

>>77202391
Yes it affects recovery. Rest or do cardio on rest days. Full body every other day is subideal too. Either you aren't working very hard, or you will be so tired by the second half that whatever muscle groups you are hitting are getting hit by exercises performed poorly and aren't being trained adequately. Its better to have a split with one or two primary compound lifts each work out.

>>77202394
During full body I do pull ups and dips but with added weight (do leg raises, squats too). I thought that doing the grease the groove for pull ups during the rest days would improooove my overall bw pull up count. I'm stuck at 20. Want to reach 30 within few years.

>>77202407
Unless you are taking steroids, working out the same muscles without about 48 of rest is actively harming yourself. Only exception is something where technique matters more than strength/size gains such as olympic lifts or athletic sports, but even then you need rest days where you train technique but not intensity. If you are training for strength or you have shitty sleep or diet, you need even longer rest times. You are overworking yourself m8.

>>77202421
Damn. I have nothing better to do so it really helps me to pass time by going outside and spamming pull ups. My hands kind of hurt ngl, callouses are too hard. Am I just supposed to gymcel for 5 years in order to reach my goal? No shortcuts allowed.

>>77202445
oh my god just do your stupid fukcing pullups and sabotage your progress then you annoying twat

i can run 5k in 26 minutes. i don't know how i should train to get that time lower. do i just keep doing 5k runs until my time improve? is interval running a meme?

>>77202445
Go for a jog on rest days, that's a lot better for you. Also add in some type of hamstring exercise for your legs. You are just hitting quads and glutes while leaving hamstrings untouched, which can fuck up your posture in the long run. Nordic curl progression is calisthenics like you appear to like but is a solid hamstring exercise even for bodybuilding.

>>77202598
I'll try those broski. Is sprinting a good alternative to jogging? My adhd kicks and I just start sprinting full speed when I tried jogging last time.

>>77202391
personally i think this is fine and your body will adapt

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Anyone try partial mouthguards like there? Do they work well, because to me they look like my teeth might slip forward out of them if that makes some kind of sense. I feel like I am straining my teeth a lot during lifts. I just struggle to keep my jaw loose and don't want to crack a tooth even if it is only like a 1% possibility.

>>77202725
you're gonna get a lot of requests for the post workout protein exchange

>>77202470
if your running so far is just "go for a run" but you now want to improve your time/pace/speed etc., you will unfortunately have to start a routine

you can keep your 5k runs, but a bit easier (say 6 minute per k) to build your aerobic fitness butstart looking at interval runs of like 6 sets of hard 400m with 200m jogging recovering. also increasing your distance will help. the first 10k i ever did, i beat my 5k pr by quite a bit.
>>77202391
no to pullups on rest days, yes to full body every other day

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>>77197089
Is there a way to not feeling tired all day long so I can do exercise for the first time?
I sleep 8 hours, feel like I never closed an eye.
Sleep 10 hours, same result.
Sleep 4 hours, nothing changes.
Sleep 72 or 6 hours, I think you get it.
I took every single vitamin known by humans, drank coffee every time I can but no results, only think that makes me wake up and function just at the mornings and evenings are energy drinks but I don't want to rely on them.
Please help a living 38 kg skeleton

>>77203014
You're tired cause you're completely emaciated. 38 is genuine starvation mode and very concerning, even if you were a woman which I presume you're not. You are malnourished and your body doesn't have the reserves it needs to function properly. If you did some blood work you'll probably see multiple things outside of the reference range.

You need to see a doctor and to get help. This is serious, you're not well. 38 kg is so low that it makes me think it has to be a troll post but in case it isn't please seek help.

>>77202039
>>77202039
Nigga I don't want 6 hrs of sleep and maybe a nap
>>77201169
We're all adults here
>>77201177
I do have a home gym but I work nights but idk why I cant bring myself to sleep and wake up an hour earlier esp when I hit OT

Is it possible to get stronger without actually building muscle? I’ve skinny fat (5’10, 150lbs but lots of body fat still especially on my belly and gyno tits) so I’ve been eating at maintenence for the past 3 months lifting 5x a week in hopes of burning fat and building muscle. My weight has been stable the whole time (fluctuating between 148-150) but I see no extra muscle. I still look like an estrogenic fuck. But what confuses me is my lift numbers are going up (albeit, slowly. For example only at 145lbs bench right now). How does that work or make sense?

>>77203094
>If you did some blood work
Any example? And no, trust me I ain't no troll

>>77203121
>3 months
Lmao, literally nothing. And yes noob gains are a thing because half of your strength improvement is just your body learning to better use the muscles it has. You don't actually put more muscle on faster just because you're a beginner.

how does everyone deal with having different measurements when cut vs bulked? this shit is inconvenient as fuck, feels like I either have to go baggy when cut, or have effectively two wardrobes

>>77203254
I just never cut

What lifts should I prioritize to fix my lumbar lordosis? I tried stretching but it isn't working

>>77203014
eat

>>77203345
I do it until my stomach feels full! Okey fine sometimes I don't because I am too lazy to cook or give most of my food to my grandma who has nothing to eat. But I do eat! Still no results and I feel tired all day

My gym only has a shoulder width pull bar, are shoulder width or close grip diagonal pull ups fine? Diagonal pull ups as a half muscle up I mean.

Day 1
Squat
Pull-ups
Leg curl
Leg extension
Rows
DB press
Biceps
Triceps
Biceps
Fly
Lateral raise

Day 2
RDL
BB OHP
Pulldown
Rows
Triceps
Face pulls
DB Press
Biceps
Fly
Leg curl
Leg extension

Day 3
Bench
BB row
Leg press
Calves
Pulldown
biceps
Triceps
Face pulls
Leg curl
Fly
Lateral raise

Compounds are 3x8, accessories and isolations 2x10. Is this retarded for a full body 3x per week or is it okay?

>>77203384
Bench and bb rows should be 5x5
Squat should be 3x5, deads should be warm up to 5rm
I would drop leg machines and just do more squats/vars
I would swap the gay RDLs for real deads because RDLs are the classic "it's easier but I feel it" bodybuilding trap
That's not where gains come from

I would also reorganize so you work heaviest to lightest
You have some heavier movements after unimportant iso work
Pre workout only hits for like 40 minutes so you need to have all the heavy lifting done by the time it runs out
Also, looks like you're overtraining vertical pressing

So if we put it all together
Day 1
Squats
Rows
Pullups
Isolations

Day 2
Deadlift©®™
Row
Press©®™
Isos without leg ones

Day3
Bench
Row
Leg press I guess
Pullups
Isos

Gains come from moving more weight more times so focusing on getting your big lifts up it essential
Once you can't maintain the frequency, you'll have to switch to a more intermediate split

This is a lot of total volume so don't be afraid to skip iso stuff when you're beat up and do some cardio instead
And you'll have to eat a fuckload also

>>77203581
>Bench and bb rows should be 5x5
Noted.
>Squat should be 3x5, deads should be warm up to 5rm
k
>I would drop leg machines and just do more squats/vars
Like box squats or front squats?
>I would swap the gay RDLs for real deads because RDLs are the classic "it's easier but I feel it" bodybuilding trap
Yeah, I wanna look cool with a fuckton on a bar
>That's not where gains come from
>I would also reorganize so you work heaviest to lightest
My logic was kinda do the heaviest stuff first, then filler to regain strength, then other big muscles, then back to fluff
>You have some heavier movements after unimportant iso work
>Pre workout only hits for like 40 minutes so you need to have all the heavy lifting done by the time it runs out
I'm not doing pre. Just pure rage and anxiety.
>Also, looks like you're overtraining vertical pressing
I just like doing shoulders.
>Once you can't maintain the frequency, you'll have to switch to a more intermediate split
>This is a lot of total volume so don't be afraid to skip iso stuff when you're beat up and do some cardio instead
Ironically, I come from a dedicated PPLUL that I can't maintain anymore due to work, and I wanna maintain the volume, so I essentially crammed 5 days of work into 3
>And you'll have to eat a fuckload also
That's a given

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>>77197089
whats the best way to excercise not normally excercised muscles
like say, your jaw, or your ear twitch muscle, in the past i actually pulled my lung once even though i was walking and excercising fine how would you excercise the actual muscles of your lungs without cardio?
sometimes i think the same about the intestines, to actually excercise them with ways other than tons of fibre or gay shit,

can you guys help me optimize my routine? ive been trainign for around 5 years and lately i cant recover anymore from it (even lowering volume) i feel like theres a lot of overlap, it was fine for me for around 3 years but not anymore

day A
dips 2 sets
romanian deadlift 3 sets
face pull 3 sets
smith machine incline bench 2 sets
y raise 3 sets
skullcrusher 3 sets
cable unilateral triceps extension 3 sets
cable crunch 3 sets
wrist curl 4 sets
chest fly 2 sets

day B
chin ups 2 sets
zercher squat 2 sets
hack squat 2 sets
barbell shrug 3 sets
bent over one arm row 2 sets
upright row 2 sets
wide lat pulldown 2 sets
machine lat raise 2 sets
incline curl 3 sets
single leg extension 3 sets
reverse curl 3 sets

day C
db bench press 2 sets
good morning 3 sets
face pull 3 sets
shoulder press (either smith machine or plate loaded) 2 sets
overhead cable triceps extension 3 sets
triceps pushdowns 3 sets
cable crunch 3 sets
y rais 3 sets
chst fly 2 sets
lying leg curl 3 sets

day D
t bar row 2 sets, kelso shrugs at the end of the last set and then 1 more set
hex bar shrugs 3 sets
pull ups 2 sets
bulgarian split squat 3 sets
lat prayer 2 sets
upright row 2 sets
db biceps curl 3 sets
machine lateral raise 2 sets
db hammer curl 3 sets
leg extension 3 sets

i used to do ABxCDxx depending on which day i get off from work early or manage to train before work, last couple of weeks after some work lif changes it was more like ABCDxxx or ABCxDand my upper back/neck are fried and hurt so much right now so im pretty sure i over did it hence why im looking to change it up a bit, i could go to the gym 5 times per week if the routine was a bit shorter currently each day takes me between 90 to 100 mins depending on how full is the gym

current goal: bring up my arms, upper back, neck and forearms

If my triceps fail first on bench press, but I want to fully strengthen my chest for bench press performance, would it be better to do some type of fly movement, or should I do partial bench press reps instead?

>>77203868
Build your tris first. If you don't, they will always and forever be the limiting factor. Do your flies, but you gotta build your triceps

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Any free apps for workout tracking?
I tried using an excel sheet but honestly it's just so disorganized and it's hard to track dropped sets there.

>>77203950
Type app into the catalog search.

You're doing too fucking much and it's all over the place, no wonder you can't recover from 4 days in a row of heavy compounds lmao
Reorder your exercises into a 4-day Upper/Lower split like ULxULxx
You can even put the arm exercises on leg day if you feel like the upper days are too long

>>77203905
I know that, but I'm talking specifically about chest development.

>>77203957
meant for >>77203657

PPL - Rest - Full Body for a 4 day split decent?
Push would be 2 chest, 2 tri, 2 shoulders
Pull would be 3 back, 3 bi
I haven't done full body so I'm not sure on how many exercises per group is good, all the stuff I skimmed online seems to be 1 exercises per muscle group with sometimes legs getting 2?
All for sets of 3 at around 8-12 reps.

>>77203958
Flies are great, but you gotta do a press and an incline press.

>>77203957
yeah i figured it was too much, i was doing fine until lately that life got in the way of my recovery, growing up fucking sucks sometimes

>>77204023
PPL is extremely overrated IMO. Antagonist lifts are better organized after each other or even supersetted. That way you are less fatigued and can do higher quality work for your later lifts in a given workout. If you want to do an upper body biased 4 day workout, you'd be better off doing something like horizontal push/pull, legs, vertical push/pull, rest, full body.

>>77203349
yeah, you weigh as much as a fucking 4th grader, your current "i eat till i'm full!" approach isn't cutting it kek. you need energy. calories are units of energy. start by adding 1-2 tall glasses of milk (choccy OK) to your diet every day, it's easier to drink calories than eat them when you're already satiated. it's also 0 prep which gets past the laziness issue. increasing your activity level will increase your appetite, but you badly need to put meat on your bones to have any metabolic energy to work with first. you would also benefit greatly from creatine supplementation, but one thing at a time first ig. getting a decent ORS would probably be a good idea too, because there's no fucking way your electrolytes are at healthy levels right now

>>77204136
this is why i do biceps isolation on push days and triceps isolation on pull days. i guess the horizontal/vertical would work too.

I’ve been doing low rep heavy weight work and have been steadily increasing by 5-10 lbs on most exercises. However, for some I feel like I’m closer to a plateau. I’m not progressing as smoothly and my reps aren’t as clean at their hardest.
I have 3 options, what’s the best? And I f I do all 3, which order should I do them?

>deload, decrease weight, go to high reps, etc, any type of temporary switch in training style

>decrease weight increase incumbents from 5-10 pounds to 2.5-5 pounds

>try and fix eating and sleeping habits and see if that fixes anything (I’ve been getting a little extra poor sleep and diet due to work but I’ve progressed in this state before).

Thanks!

>>77204188
Weight increase increments*

The plateau feeling are on compounds exercises btw

>>77204188
>try and fix eating and sleeping habits and see if that fixes anything (I’ve been getting a little extra poor sleep and diet due to work but I’ve progressed in this state before).
Do this. Sleep, sufficient protein, and at least a slight calorie surplus all way more important than any fancy strategies in your program for gaining muscle

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When doing Leg Press should I put my feet high on the board to also hit my hamstrings or am I just supposed to focus quads?
I don't have access to a free-weights, Leg Press machine is the heaviest thing around to train with

>>77204273
Why not both?

>>77203958
arms hold the bar up when you bench
anon is right work dem tris boi

i've been doing single leg squats, jumping lunges and bulgarian split squats 3 sets each 3 times a week for my quads/glutes as a beginner/intermediate
too much? not enough? for both hypertrophy and strength i mean
i do almost exclusively bodyweight exercises btw

>>77204472
As someone who used to workout at home and didn’t want to pay for a barbell (I work out at the gym now):

Depends on if you’re using weight or not. If you’re using weight, you can get really strong off of lunges and Bulgarian skit squats. It won’t train every movement pattern, but you’ll gain size and strength in quads and glutes. By the time you get 8+ reps of 100-200lb lunges and bsss you’ll be thick and strong. Not as strong as if you trained barbell squats, but still strong.

You don’t have a dedicated hamstring exercise.

From a strength and hypertrophy perspective, assuming you’re talking about pistol squats for single leg squats 8 found them very useless. They’re good for movement style and training balance/mobiliity, but at a certain point bodyweight reps of it become cardio and adding a lot weight feels pointless when there are much more stable exercises.

>>77204487
>>77204472
(To add). Assuming you don’t care about mobility/flexibility and the coolness of single leg squats, and only care about strength and hypertrophy, I’d just cut out the single leg squats and stick to BSS/lunges.

But wait, how much do you weight? Pistols can do much more at 200+ lbs than at lighter weights

>>77204487
>>77204491
i already have exercises for hams and calves
all bodyweight for now, i'm 130lbs (i was skin and bones some months ago)
so just 2 exercises could be enough? maybe by adding another set each? so 4+4

>>77197089
Got blood work done for sleep issues and low energy levels, some things are a little out of wack. Generally on the higher end for nearly everything they tested, but still within expected parameters.
Really disappointed in my test levels, however. So I was wondering if any of you have had success with raising T levels naturally.
My results are:
>Total test: 5,36 ng/ml - 536 ng/dl
>Free test: 105,0 pg/ml
Had two hours of sleep before I took this, so maybe they're slightly lower than they would be on a good day.

>>77204523
Get a girlfriend. Not kidding

Do any of you anons have thoughts on how I can hit lower pecs in my routine? My apartment gym only has an adjustable benches that go flat and incline, and I don't really feel safe trying a decline press without my feet secured, aside from the fact my neck would be craned out on the sitting part since it doesn't incline with the rest of the bench. I guess I could do bodyweight dips but they don't have a dip/pullup station so I'd be stuck doing crappy bench dips with my feet on the floor

>>77204531
Had one, was madly in love. Still am.
She broke up with me and I haven't fully recovered from it, it's been months.
Would rather not think too much about it, even if I still do everyday. I just wish I could've made things last.

So let's say my maintenance walking 15K steps a day and going to the gym 6 times a week PPL is 2400, on my rest day since I'm not going to the gym should I eat lower than 2400 since I'm not going to the gym if my goal is maintenance, or should I keep it the same?

>>77204559
It would be lower, but keep your protein intake high or even raise it.

When I talk to girls the first time they seem quite friendly. However the next time I meet them they seem standoffish, uninterested in conversation. What gives?

>>77203635
Chew gum

>>77204625
>>>/r9k/

Is it ok to scold someone for hogging machines or equipment for extended periods of time? I got around peak time, so 5pm when it's the busiest the gym will be all day. Recently there has been a boomer who shows up, hogs a whole squat rack to do nothing but wrist curls with the barbell. There are barbells fucking everywhere in this gym that you can do wrist curls with. I have counted times where he has done over 10 different sets of just fucking wrist curls. The worst part is that he sets up at the squat rack for this, takes a box into the squat rack so he can sit while doing his stupid fucking wrist curls, and then between his 1000 sets he will fuck off to another machine to do some other bullshit.

I was thinking of talking to the front desk and asking them to say something to him so he can get the fuck out of the squat rack during peak hours.

>>77204673
If you do do anything I'd definitely go to the front desk like you thought of rather than confront him directly.

>There are barbells fucking everywhere in this gym that you can do wrist curls with.
are they really any better of options? a barbell is going to be attached to a rack, a cage, a bench, or a platform, it's not like they're just lying around in the walkways. maybe this is your cue to stop going to the gym during peak hours, which is hell on earth anyway. you can try talking to the front office but it's not like what he's doing is against gym rules

>>77204559
>15k steps/day
>gym 6x/wk
>TDEE 2400
damn nigga, are you 5'2" 120 lbs? anyway, you can do it either way, either by technically being in a very slight deficit on workout days or by reducing how much you eat on rest days. i intentionally try to be non-autistic about calories so i couldn't tell you which is better.
>>77204541
flat bench with a big arch is honestly functionally equivalent to a decline bench. i don't suppose there's a cable machine? even a lat pulldown you could buy a non-lat pulldown grip for?

>2 months of lifting
>my bench press 1rm is only 95lbs
>my chest doesn't even feel tired after, but my shoulder feels funky at that weight and I'm afraid of pushing it higher or I'll hurt myself
Wat do?

>>77201588
not that anon but your question is bad
the only options are:
more weight
more volume
making it harder some way like very slow reps, pausing, more range of motion, etc.
>>77204523
how old are you? those numbers aren't terrible unless you know you had really high numbers when you were younger
>>77204792
have you tried switching to DBs for awhile?
doing flys or dips?
also make sure your elbows are pretty close to your body when benching, flaring them out is rough on your shoulders

>>77204672
It's for social fitness. Also not an incel and am at 1/2/3/4.

>>77204381
exhaustion? idk

>>77204887
You can vary it across workout days. Also do you seriously not even have access to dumbbells? I've never seen a gym that has machines and not dumbbells, and you can get a serious leg workout with just dumbbells and calisthenics.

>>77205009
we have dumbbells but they're like 40kg max
I already maxed out the bulg splitsquats at 80kg which is why I'm moving to the Legpress machine which has a higher ceiling.

Like I said I'm having trouble hitting my hamstrings with just 80kg and I'm not about to do weird unstable deadlift variants like single-leg. I don't fuck around with deadlifts

>>77205026
Have you tried nordic curls? Those hit the hamstrings and are pretty safe. You might need to use a band for assistance at the start depending on how much you weight though.

Done 3 courses of roids before

500mg Test C
500mg Test E + Anadrol (I learnt later this is a bad mix but I ok with it. Weird sides though)
500mg Test E + Var

I want to take 500mg test for 10 weeks and 4 weeks of Dbol next. However I dont know how to. Do I take the dbol before the test or alongside it?

I'm doing SL 5x5 right now and everyone is telling me it sucks. What beginner program should I use instead? SS feels literally the same

>>77204625
What's the one difference? They've had a conversation with you.

You're obviously fucking up your first impression.

>>77197983
sticky says eat less protein on bulk than maintenance

>>77198558
i dont think protein was ever 10€/kg

>>77198581
i dont know whats with the retarded answers. your chest moves your arms, thats it

>>77200535
if its harder it works the muscle more, i guess

>>77201125
>job and children
good bait

>>77201654
yeah work out and eat a lot

>>77201710
chefs dont actually work, they just tell others to do

>>77202470
>>>/fit/roon (is this how i link)

>>77205040
>>>/fit/fraud

Are jumping jacks.. good?

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Fourth day of straight liquid shits. Poop is now very dark (not black, but a very very dark greenish brown. I know black shit is indicative of internal bleeding but I don't think that's what this is). It also doesn't smell as strongly as it previously did, I actually had to bring my nose up to the toilet paper to actually get a scent of it. It doesn't smell very 'poopy' either. Kinda earthy. Should I be worried?
Ive been drinking electrolyte water popping off-brand peptol and eating small meals whenever I can stomach it but as soon as I eat my gut starts making those horrid elderly cat giving birth moans I hate to hear

>>77205438
Genuinely better off asking chatgpt or claude

What's a good quick source of protein you're lactose intolerant? I eat way too much carbs; my main sources of protein are meat and eggs but those take effort to prepare and I need to supplement them with something easy. Maybe nut butter; idk?

what do you guys eat outside of meals for extra calories (no junk food)? decided to stop spinning my wheels with the weight stagnation since ive basically wasted 1.5 years in the gym at this point
>breakfast: cereal + half litre of full fat milk, 640cal
>post workout: 2 slices of bread + 3 eggs + 1tsp oil + half litre of milk, 800cal
>lunch: chicken breast + 3 tortillas + onions/bell peppers + seasoning + 2tsp oil, 950cal
>dinner: salmon + 150g raw rice + salad, 1100cal
the first two meals are the same every day, and lunch/dinner are structured similarly, its just carb + protein + 2/3 veg. always eat chicken breast for one of those meals and a more fatty protein for the other (eggs, salmon, chicken wings, ground beef, steak etc). this puts me at around 3500cal a day with 210g protein 420g carbs 100g fat, and i can easily get up to the 3750cal i was eating up until recently by adding in more carbs from whatever source i can. problem is that i wasnt really gaining weight on that almost certainly because of cardio. i do upper/lower 4 days a week but i walk to the gym which gives me 6ish km a day, and then i run a 5k on rest days and walk after that too. i know i should cut out the extra walks and find a way to reduce the walking on gym days, but i feel like a fat piece of shit if i dont since i used to be a whale. do i just make a smoothie with extra carbs in it and call it a day, or do i have to massively cut down my outside the gym stuff and just cope with the ex-fat irritation? 75kg 5"9, somewhat lean

>>77205527
i'm allergic to peanuts so I do almond butter
also cum

>>77205399
Not really. There are more efficient ways of gassing yourself for cardio, and less fatiguing ways of warming up and cooling down. Many of those options are also much easier on your knees if you're a fat fuck.

>>77205527
Try lactose-free milk. Also you should start taking probiotics and adding very small amounts of lactose into your diet. Milk allergy is hard to get around, but lactose intolerance is possible to eliminate. Only a small percentage of the global population is naturally lactose tolerant. Most of the population gets the tolerance from their gut biome.

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90 or 100" height?
250 or 300# stack?

>I only ever feel my pec activating if I do flys
>I do chest press machine and dumbbell bench, but I only feel it in my shoulder or armpit
For the past few months I've been working on fixing scapular winging, scapular control, and strengthening my rotator cuff, but I'm starting to think this is a more fundamental form issue

>>77205657
do you make your pecs bounce randomly
that helped me feel it when I was benching
and then they started twitching after heavy days

>>77205672
I try, but I can't do it without moving my arm. I end up just flexing my lats

Should I be adjusting my macros on rest days? I keep my protein high of course but how should I make changes to my fat/carb intake

>>77205752
No
>>77205657
It depends on your leverages, limb length etc. But just cause you don't acutely feel it doesn't mean it isn't working. Presumably you're converging your arms with the dumbbell press and you are anatomically incapable of doing that without your chest muscles being involved for example. If you're not in pain just keep doing it. If your gym has a lot of equipment you can try other pressing machines to see if you connect better with it but I wouldn't sweat it.

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leg DOMS are killing me
Am I meant to do static stretches after working out? I warmed up enough before my set but it's still bad

>>77205766
Go for a light walk after, and the following day too.

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I wiped out pretty good on my skateboard earlier. Got some nasty road rash and a nice bump on my sore knee. Question though, should I still do my kettlebell exercises tonight or should I let everything rest? I don't want to hurt my injuries worse (if that will even happen) but I really want to do some weight training tonight so my body doesn't burn muscle instead of fat.

>>77205778
If your arms feel fine you can do upper body exercises, ideally seated. I still recommend resting though. A day or two of injury recovery will not make you atrophy.

>>77205783
Gotcha, maybe I'll go ahead and do that. I did some weight training this morning, but I just hate to do heavy cardio and not workout after (trying to get away from being 2xl and all). I'll do a couple sitting exercises for tonight and tomorrow. My knee isn't debilitating, but it certainly smarts. It's a bit frustrating as this week was the first week that working out finally ticked over from being a chore to being enjoyable.

Thanks for the quick help, anon.

>>77205786
And yeah, thankfully my arms escaped the worst of it. The palms were not so lucky, but that's a more tolerable pain I can ignore.

>>77205756
You reassure me.
>Presumably you're converging your arms with the dumbbell press
like tapping them together at the top? I don't slam them or anything like that, I've been going slow and paying attention to making sure my shoulder blades are in the right spot

bros ever since I started lifting and regularly doing treadmill cardio a month or two ago, I’ve been seeing more strands of hair shed when I wash my hair in the shower. Like ~20 usually but some days after cardio up to like 50-60. I’ve got medium length thick hair and don’t see thinning or receding hairline (always had a widows peak that looks the same), but I’m kind of scared. Whats going on brehs

bros ever since I started lifting and regularly doing treadmill cardio a month or two ago, I’ve been seeing more strands of hair shed when I wash my hair in the shower. Like ~20 usually but some days after cardio up to like 50-60. I’ve got medium length thick hair and don’t see thinning or receding hairline (always had a widows peak that looks the same), but I’m kind of scared. Whats going on brehs

>>77205809
>>77205810
Are you getting rest days? Are you taking anything to "help" you make more gains? Otherwise most likely options are you legitimately hate exercise and are losing hair from stress, or you have male pattern baldness that happened to hit around that time

>>77205536
bump

i must be doing something wrong because why does hook grip feel flimsier and weaker than my regular overhand grip? would i rather crush 1 thumb or 4 fingers? mixed grip is the goat

what's with the new janny even deleting relevant threads now while allowing shitpost replies to stay up

>>77205810
Im also shedding but some day more than others, my hairline seems the same as few years ago when I noticed it seemed receeded a bit
My hair gets tangled a lot because I barely brush them, even though I usually wash them every day

>>77206147
Low quality dogshit coombait poster detected.

>>77206147
Low quality dogshit coombait poster detected.

Ive been in a slump lifting wise for the past 2 ish weeks

My cut isnt going great, ive slacked of doing sets or workouts altogether

Do i just up my calories a bit?
Do i take a whole week off?

What is the most /fit/ nursing career?

Can I make it?

>>77206231
you're just shit at your "job". leaving shitposts up while relevant threads get deleted (non coombait).
board is dead because of you

>>77206242
>nursing
Nurse practitioner. Its the closest one to a man's medical career e.g. doctor.

>>77205321
>i dont think protein was ever 10€/kg
I found an old myprotein order confirmation from 2016. 5kg of unflavoured impact whey cost me 46,79€. Discounted ofc, original price was 59,99€.

>>77204832
>more weight
>more volume
>making it harder some way like very slow reps, pausing, more range of motion, etc.
Are you implying that doing back squats will make you proficient at doing zercher squat at the same weight?

>cold all the time regardless of number of layers worn or what temperature I set the thermostat to
>walk the dog and take a cold shower
>finally not cold all the time
Why didn't you tell me this sooner /fit/?

>>77204832
>more weight
>more volume
>making it harder some way like very slow reps, pausing, more range of motion, etc.
Are you implying that doing back squats will make you proficient at doing zercher squat at the same weight?

>>77204832
>more weight
>more volume
>making it harder some way like very slow reps, pausing, more range of motion, etc.
Are you implying that doing back squats will make you proficient at doing zercher squat at the same weight?

>>77206420
>>77206517
>>77206580
>triple posting over several hours
We heard you the first time jfc. Nta and idk how that even applies to the guy you're replying to, but using multiple variations of exercises targetting the same general muscle groups is a long established method of breaking through plateaus. Yes, doing back squats will be good for your zercher squats.

>>77204832
>more weight
>more volume
>making it harder some way like very slow reps, pausing, more range of motion, etc.
Are you implying that doing back squats will make you proficient at doing zercher squat at the same weight?

>>77204832
>more weight
>more volume
>making it harder some way like very slow reps, pausing, more range of motion, etc.
Are you implying that doing back squats will make you proficient at doing zercher squat at the same weight?

Which version of the seated row is the best one?

Do you count the weight of the bar on your lifts? What is the standard? Bar is counted or not?

>>77206713
Yes, 45lbs unless you're using a women's bar which is 33lbs.

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I'm doing chin up negatives. the back of my right upper arm hurts the bad way, like the shooting pain kind, and I don't know why. diagram for reference. what do

>>77197089
Need some eye health advice.
About a week ago, my vision went from perfect to slightly blurred at every distance, in both eyes, over the span of 10-16h. It also persists if I close one eye. The degree of blurriness varies throughout the day but it never goes back to 100%. If I squeeze my eyes shut or slightly pull on the corners of my eyes it goes back to normal.
Was at the eye doctor yesterday and they performed some tests including the one with eyedrops and a scope to look into the eyes that fuck your vision for a couple hours. The only info they gave me was that my eyes are healthy but very dry so now I'm using eyedrops several times a day but they're not really helping. Has anyone experienced something like that? Is that just it, my vision just sucks now and I need glasses? I'm kind of at a loss for words, its messing me up pretty good and I never thought it would just happen out of the blue.
I need to point out that this was absolutely not a gradual development because there's plenty points of reference in my environment that would've tipped me off to that, it happened suddenly.

so many (you)s in one thread and they're repeats of a retarded question
of course doing different squat variations help each other
you are working the same muscles in slightly different ways

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hello anons. recently I have started getting gnarly tension headaches during my workouts, gnarly enough that I just can't finish my workout.
I can't really figure out why this suddenly started happening, because my routine, diet, etc hasn't really changed besides the small amount of weight I added from one week to another. I'm a beginner only a few weeks into SL 5x5, only squatting 165, but I do exert myself.
I've read that this can be caused by breathing issues, which my breathing technique didn't really change from the week this started happening to the next so idk why it would be that. But even when I really focus on not holding in my breathe too much - literally one squat I didn't even hold it at all it still happens. Seems to happen more often on squats.
I'm pretty sure I'm not dehydrated, I drink plenty of water during the day and have a bottle with me that I drink pretty much the whole thing every workout.
the ONLY thing that I can think of that changed recently is my brand of creatine. I went from ON to Raw. Neither of them have additives so idk why it would be that.
can this be caused by high blood pressure??? lack of sleep??? I'm really trying to figure this out myself because it's destroying my gains and it'll take weeks to get a doctors appointment.

any other anons had a similar experience and found something that worked??

Are there any benefits or demerits to taking protein powder with milk, or could I have been fine with water this whole time?

>>77205895
>>77206219
fuck bros I think I may have found the culprit. I lost 40lbs in 3 months from October to January by starvemaxxing (1300 calories) and apparently there’s some shit called tellogen effluvium that causes temporary hair loss few months after the actual cut
>it typically causes diffused thinning and shedding, usually appearing 3–6 months after the trigger event. Hair usually regrows on its own within 6–9 months without intervention
woops

>>77207034
your free 16g of protein bro?????

>>77197089
HOW DO I GET ABS.

>>77205527
if only there was a supplement that was just protein with the lactose and fat removed

>>77205536
>i know i should cut out the extra walks
kek
thats like 200 calories at most, if you are worried a short walk is ruining your gainz then eat one extra slice of bread

>>77206414
cool, should have stocked up then
i had an order with builder like that when they were trying to push their gay protein.buzz brand, bought stack that were already discounted then used a 20% coupon, actually ended up less than 10€/kg, it was probably me who made them realise coupons shouldnt apply to stuff on sale
now i wanted to order again, missed last month's coupon days, then not only they raised prices this month, they also only have 10% off now, they used to have 10-15-20% coupons every month
bought from puregold instead as its around 20€ now, dont think they are available outside hungary and it also tastes shit, how can you fuck up chocolate flavor

>>77206781
my shoulder hurts from hanging too, someone said closer grip, didnt help much, just dont hang for a lot of time

>>77207034
the whole point of protein powder is it doesnt have the other shit like lactose and fat and casein that milk has
if you dont mind that then you can just drink milk

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I only have access to a squat rack mon-thur (4 days a week)
Would it be smarter to always do squats on Mon and Thurs?

I tried Tues and Thur but honestly found my legs way too tired on my second workout, 1 days rest just didn't feel enough

>>77206857
Imo, unless we can point to a specific cause (like getting hit in the face or something) which may have caused it, then I'd just assume it was a natural degradation. If it get notably worse in the near future then I'd be concerned, but other than that just try to find some stylish glasses or learn how to put up with contacts.
>>77207356
Count your calories and eat below maintenance until your bellyfat is gone.
>>77207546
Spacing it out would likely be best. The leg muscles, by virtue of being the biggest in the body, require the most time/resources to recover.

>>77207548
nta but
>13% bf
>abs still not showing
is it ogre

>>77207570
>is it ogre
It's only over when you die.
>13% bf
If it actually is that low, then I'd switch your focus to core exercises. Abs are made in the kitchen and all that, but they are still muscles that can be grown.

>>77207637
>if it actually is that low
navy calc sayth so. I’m being strict with the measurements I’m using my clothes neck and waist measurements. I also did it by hand just to be sure.

>>77207570
Do ab workouts. The kitchen meme is overblown. You can't see them if you're fat, but you also need to have abs to see them. Compound lifts don't hit the core muscles sufficiently aside from stuff you don't really see beyond their posture impact.

Any advice on keeping energy levels up during a cut or should I just embrace the suck?
>>77207570
Incline situps, then move on to weighted incline situps.

>>77207877
Cut slower, spam coffee as a band-aid solution, or embrace the suck. I suppose you could also do something like cutting way slower based on calorie intake changes, but increasing the speed by spamming cardio.

>>77207757
>>77207877
yeah I probably should’ve figured the people that were saying abs just = lean (which means easy? lol) were just eternabulkers coping

>>77207908
>Cut slower
I'm aiming for 500 cals to cut from over 20% bodyfat to something like 12-15 in the span of 4 months, I might do this if it turns out to be very difficult.
>spam coffee
I've been slowly weaning myself of off caffeine and adhd meds, now down to 2 cups per day. I would do this normally but I don't want to lose that progress
>embrace the suck
Guess that's my only option.
>>77207909
Also compound lifts like squats or deadlifts really fill out your core on top of ab exercises.

In a fight you don't need that much strength as you need muscular oxygenation to outendure your opponent. That's why I train high reps.

>>77207877
complex carbs 4 hours before workout. doesn’t have to be crazy just like a potato or some rice.
>>77207922
core is used in everything I probably should’ve been training it a lot more

can I stimulate growth with volume? can I get anything with volume or am I wasting my time?

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Finger update. I posted a couple of weeks ago about how there was something on my finger, and a doctor anon said it was a wart. I proceeded to cut it out with a box cutter and contact burn it with matches. It seems to have mostly done the job. I'm gonna contact burn the surface with a lighter some more, but otherwise thanks for the advice. I couldn't find those pills or whatever, but I did use higher-than-over-the-counter high-percentage hydrogen peroxide on it that I happened to have.

>>77197381
Shape 1 of 3 but with bent elbows "down" your back to work out the triceps, shape 2 of 3 and bending elbows upward off the floor for pectoral/chest work. polls.io/cnjrb/vote

>>77207953
Sure, fwiw most high-volume training caps out at like 20 reps per set. Though, I assume as long as you can reach muscular failure (and not mere cardiovascular failure) that you'll be alright.
>>77207963
I still remember the picture you posted of that lol. Nice to see it worked out.

>>77208029
> and not mere cardiovascular failure
that’s pretty hard to do before muscle failure, at least for me. closest I got was doing bodyweight squats and nearly passed out before my legs were even that sore. I’ve since been doing variations